Ua lohe mua ʻoe i ka Omega 3, kēia mau momona momona maikaʻi loa e pale ai i ko mākou ʻōnaehana cardiovascular. Pono lākou i ka wā hāpai e hōʻoia i ka ulu kūpono o kāu keiki. Akā he aha ka mea i hoʻohana ʻia a ma hea e loaʻa ai?

ʻO ka alpha-linolenic acid he Omega-3 fatty acid, e like me ka Omega-6 fatty acids, i kapa pinepine ʻia he "momona maikaʻi" no ka mea ʻo kāna ʻai ʻana e kōkua i ka pale ʻana i ka maʻi cardiovascular.

Hōʻike nui ʻia nā pono o ka Omega-3 i nā wahine hāpai. Hāʻawi kēia mau lipid i ke olakino o nā wahine hāpai a me kā lākou pēpē:

• I nā makuahine, kōkua ke kūlana Omega-3 maikaʻi iā lākou e mālama i ka morale maikaʻi i ka wā hāpai a ma hope o ka hānau ʻana. Ua hōʻike ʻia nā haʻawina koʻikoʻi ʻo nā wahine e ʻai nui ana i ka Omega-3 e hōʻemi ʻia mai ka "baby blues" postpartum. Eia kekahi, ua ʻike kekahi hui mai ke Kulanui o Kansas ʻo ka ʻai ʻana i kēlā me kēia lā i kahi hua manu i hoʻonui ʻia i ka Omega-3 (nā moa i hānai ʻia i nā kumulāʻau flax) e hoʻonui i ka lōʻihi o ka hāpai ʻana i nā lā 6 ma ka awelika. He ʻikepili hoihoi loa kēia no ka pale ʻana i ka hānau mua ʻana i ka wā e pilikia ai ka hāpai ʻana.
• I loko o nā pēpē: pono kekahi mau Omega-3 no ka ulu ʻana o ka pēpē, komo nui lākou i ka hoʻomohala ʻana o nā cell retinal a he mea nui ia no ka ulu ʻana o ka neurological maikaʻi. ʻO DHA a me EPA lākou. ʻO kēia mau Omega-3 kekahi e kōkua i ka ʻōnaehana pale o ke pēpē, no laila e hoʻomaikaʻi ai i kona kūʻē ʻana i nā maʻi.

No laila, no ka hōʻoia ʻana i kona ulu ʻana, pono e loaʻa i ka pēpē kēia mau Omega-3 ma o ka placenta.

Mai ka waena o ke kolu o ka pule o ka hāpai ʻana, hoʻokomo ʻia ka ʻōnaehana nerve o ka pēpē. Mai laila mai, ulu ka lolo o ka fetal i ka wikiwiki: hana ʻia he mau ʻumi piliona o nā cell neuronal i loko o kekahi mau mahina. Eia nō naʻe, ʻo kekahi mau ʻakika momona Omega-3, DHA, i kapa ʻia ʻo "cervonic" acid, ka membrane lolo a he mea nui loa ia no ke kūkulu ʻana i nā neurons. Hoʻokomo pū lākou i ka lawe ʻana i ka glucose i loko o ka lolo.

Ma hope iho, i ka makahiki hope o ka hāpai ʻana, he mea kupanaha ka ulu ʻana o ka lolo o ka pēpē: piʻi ʻo ia i 3 a 5 mau manawa. Eia nō naʻe, ma ʻaneʻi he kuleana koʻikoʻi ka DHA no ka mea ʻo ia ka wahie lolo nui o ka pēpē.

I ka hānau ʻana, ua hana ʻia ka lolo o kahi pēpē me 60% lipids a kokoke i 300 g kona kaumaha. E ulu koke ana ia i kona mau makahiki ʻelua o ke ola.

No ka hoʻokō ʻana i nā pono o ka pēpē mai ka hoʻomaka ʻana o ka hāpai ʻana, ʻo ka mea kūpono e hoʻomaka i ka hoʻonui ʻana i kāna ʻai ʻana i nā momona momona pono i ka wā e makemake ai e hāpai i kahi keiki.

ʻO ka Omega-3 he mau momona momona kūikawā, no ka mea, ʻaʻole hiki i ke kino o ke kanaka ke synthesize iā lākou. No laila pono lākou e hoʻolako ʻia e ka meaʻai. I ka wā o ka hāpai ʻana, he mea nui ia e hōʻoia e ʻai ʻoe i nā meaʻai i kumu o ka Omega-3, i kēlā me kēia manawa a lawa e hōʻoia i ka ulu ʻana o ka neurological maikaʻi o ka pēpē a me ka ʻike ʻana.

 Ma Palani, ua loli nui nā ʻano meaʻai e pili ana i nā ʻakika momona ma muli o nā hoʻolaha ʻike. Ua hoʻonui nui ʻia ka ʻai ʻana i nā momona maikaʻi i mea e pale ai i ka maʻi cardiovascular. ʻOiai he kakaikahi ka hapa o ka Omega-6, ʻaʻole lawa nā wahine he nui i ka Omega-3.

Eia nō naʻe, no ka lawa ʻana o ka Omega-3 a me ka DHA, ua lawa ka ʻai ʻana i ʻelua ʻāpana iʻa i kēlā me kēia pule, me ka liʻiliʻi o hoʻokahi iʻa momona (salmon, tuna, a me nā mea ʻē aʻe), ʻoiai e mālama ana i ka meaʻai kaulike a hoʻololi i ka nui. aila:

• ʻO nā aila momona loa i ka Omega-3

E pili ana i nā aila, ʻoi aku ka maikaʻi o ka makemake i nā aila i kaomi mua ʻia, waiwai i ka Omega-3. ʻO ka aila Perilla ka aila meaʻai momona loa ma Omega-3 ma ka honua (65%), ukali ʻia e ka ʻaila Capeline (45%), ka aila Nigella (23%), ka hemp (20%), ka aila wōnati (13%), ka aila rapeseed. aiʻole ka ʻaila canola (9%) a me ka ʻaila soybean (8%). ʻO ka ʻaila linseed ma kāna ʻāpana he ʻoi aku ma mua o 50% Omega-3 akā pono e hoʻopau ʻia e nā wahine hāpai a hānai ʻana paha (akā na nā kamaliʻi a me nā ʻōpio) no kona ʻano o nā lignans he phytoestrogens. .

ʻōlelo paipai: e lawe mai i ke koena i loko o nā mea momona momona, Omega-3 / Omega-6, ʻo ka mea kūpono e ʻai i 2 punetēpē i kēlā me kēia lā o ka hui ʻana o ka aila ʻoliva - ka aila waiwai i ka Omega-3 (e ʻike i ka papa inoa ma luna).

ʻO nā meaʻai ʻē aʻe, kahi kumu waiwai o ka Omega 3

• ʻO ka iʻa ʻaila - makemake i nā iʻa liʻiliʻi e pale aku i ka hōʻiliʻili ʻana o ka mercury: nā iʻa liʻiliʻi e like me ka herring, mackerel, sardines hou, trout, eel a i ʻole anchovies, pollack, sole, cod, perch, mullet, sea bream or red mullet, hake, whiting, dab, etc. ʻO ka iʻa momona loa ka ʻoi loa o ka Omega-3.
• ʻO ka iʻa kai: oysters (moʻa) ma ke ʻano
• Nā hua moa i hānai ʻia i nā hua flaxseed
• Nati: nā nati, akā, nā ʻalemona, nā hazelnuts, pistachios, cashews

ʻōlelo paipai: Paipai mākou e ʻai i ka iʻa ʻelua i ka pule, me ka iʻa momona. No ka iʻa, ʻoi aku ka maikaʻi o ka makemake ʻana i nā iʻa ʻāhiu (sardines a me mackerel no ka laʻana) i ʻoi aku ka waiwai o ka Omega-3 fatty acids.

Ma ke ʻano he hoʻomanaʻo, ʻo ka iʻa maka, e like me ka mea i hōʻike ʻia ma ke ʻano o ka sushi a i ʻole ceviche, ua hoʻonāwaliwali ʻia i ka wā hāpai e pale aku i ka pilikia o ka ʻai a me ka parasitosis.

Eia naʻe, inā hopohopo ʻoe no ka ʻai ʻole ʻana i ka Omega-3, hiki iā ʻoe ke kamaʻilio me kāu kauka a kauka lāʻau paha, i hiki iā ia ke kuhikuhi iā ʻoe i kahi meaʻai meaʻai maikaʻi, e pili ana i ka aila iʻa.

ʻO ka kakahiaka kakahiaka

• Inu wela: infusion, kofe decaffeinated a kī decaffeinated paha. (No nā mana maʻamau o ke kope a me ke kī, ʻoi aku ka maikaʻi o ka lawe ʻana i nā meaʻai)
• ʻO ka palaoa palaoa piha
• Pipi, hipa a kao paha yogurt
• Wai hua hou a i ʻole hua piha
• 10 ʻalemona

aina awakea

• Salakeke kulina me na hua
• ʻO ka lole i loaʻa i ka 1 tbsp. ma s. o ka hui ana o ka aila oliva a aila waiwai i ka Omega-3 (perilla, camelina, nigella, hemp, walnuts, rapeseed, soybeans), koho: mustard)
• ʻO Herring fillet a i ʻole sardines
• Me he fondue lā me na hua sesame
• uala
• Hua kau

awakea

• ʻO ka salakeke hui ʻia: nā ʻōmato, nā haloo, ka laiki, 2 hua moa i hānai ʻia i ka hua flaxseed, nā pepa marinated, nā'ōmato i hoʻomaʻemaʻeʻia
• Nā lole komo me 1 tbsp. ma s. o kahi hui o ka aila ʻoliva a me ka aila i waiwai i ka Omega-3 (perilla, camellia, nigella, hemp, walnut, rapeseed, soybean), pono ʻole: mustard)
• Pipi, hipa a kao paha me ka lemona
• Sorbet (2 scoops) a i ʻole kīʻaha o nā huaʻai kau + ʻalemona paʻa

Nānā: i ka momona, nā meaʻai momona i ka Omega-3