ʻO kekahi o nā paʻakikī nui loa no ka vegan a me ka meaʻai meaʻai ke loaʻa i ke koena kūpono o nā momona olakino. Ma muli o ka nui o nā huahana ʻoihana, ua maʻalahi ka nele i nā mea momona koʻikoʻi i loaʻa i nā momona omega-3.
He ʻoiaʻiʻo loa kēia no ka poʻe e noho ana ma nā ʻāina waiwai a ʻoihana. ʻO kā lākou meaʻai maʻamau ka piha i nā "momona maikaʻi ʻole". ʻO ka hapa nui o nā maʻi degenerative e pili ana i nā ʻano hewa a me nā helu hewa o nā momona ʻai.
ʻO ka ʻai ʻana i nā momona maikaʻi e hōʻemi i ka pilikia o ka maʻi puʻuwai, ka maʻi kanesa a me ka maʻi diabetes a hoʻonui i ko mākou manawa e ola ai i ke ola olakino. A he maʻalahi loa ka loaʻa ʻana o nā ʻakika momona omega-3 mai kā mākou meaʻai.
ʻO ka Omega-3 a me ka omega-6 nā ʻano nui ʻelua o nā waikawa momona koʻikoʻi (EFA) i mea nui no ke olakino maikaʻi. ʻAʻole lākou i hana ʻia e ko mākou kino a pono e loaʻa mai ka meaʻai a i ʻole nā mea hoʻohui. Pono nā momona Omega-9 no ke olakino, akā hiki i ke kino ke hana iā lākou iho.
Pono nā ʻakika momona no ka hana ʻana o nā ʻōnaehana nerve, immune, reproductive a me nā ʻōnaehana cardiovascular. Hoʻokomo ʻia nā momona momona i ka hana ʻana o nā membrane cell a me ka absorption o nā meaʻai i loko o nā cell. He mea nui ka ʻakika momona no kēlā me kēia kanaka, mai nā pēpē a hiki i ka poʻe ʻelemakule.
ʻAʻole lawa nā ʻAmelika i nā momona omega-3. ʻO ka mea kupanaha, ʻoi aku ka maʻalahi o nā mea ʻai meaʻai a me nā vegans i nā hemahema o ka omega-3 fatty acid. Ua hōʻike ke Keʻena ʻEpekema Meaʻai ma ke Kulanui o Australia he ʻoi aku ka nui o nā omnivores maʻamau i ko lākou koko ma mua o nā mea kanu.
ʻO kekahi noiʻi ʻē aʻe, i alakaʻi ʻia ma ka Research Institute of Nutrition ma Slovakia, ua aʻo i kahi hui o nā keiki 11-15 makahiki no 3-4 mau makahiki. He 10 mau keiki he lacto vegetarian, 15 he lacto-ovo mea'ai a he ehiku he mau vegan ikaika. Ua hoʻohālikelike ʻia ka hana o kēia hui me kahi hui o 19 omnivores. ʻOiai ka nui o nā omega-3 i loko o ko lākou koko ka lacto-ovo vegetarians a me nā omnivores, ua haʻalele ka lacto-vegetarians. ʻO ka hui vegan he haʻahaʻa haʻahaʻa haʻahaʻa omega-3 ma mua o ke koena.
Ma ʻAmelika, kahi i loaʻa pinepine ʻia ai nā omega-3 mai ka iʻa a me ka ʻaila flaxseed, ʻaʻole loaʻa ka nui o nā meaʻai ʻai i ka nui kūpono o nā omega-3 i kā lākou ʻai. Hiki ke hōʻiliʻili i ka nui o omega-6 i loko o nā ʻiʻo o ke kino, e like me ke aʻo ʻana, hiki ke alakaʻi i nā maʻi - ka puʻuwai puʻuwai a me ka hahau ʻana, ka maʻi maʻi a me ka arthritis.
Hōʻike nā haʻawina ʻē aʻe e hiki i nā momona momona omega-3 ke hōʻemi i nā pane inflammatory, hoʻemi i nā kumu pilikia no ka maʻi cardiovascular a me ka maʻi kanesa.
Pono nā Omega-3 no ka ulu ʻana o ke aʻalolo a me ka ʻike maikaʻi. ʻO ka Omega-3 ka mea nui i ka lolo, kōkua lākou: ka hoʻomanaʻo, ka hana o ka lolo, ke ʻano, ke aʻo ʻana, ka noʻonoʻo, ka ʻike a me ka ulu ʻana o ka lolo i nā keiki.
Hiki i ka Omega-3 ke kōkua i ka mālama ʻana i nā maʻi e like me ka maʻi diabetes, arthritis, osteoporosis, cholesterol kiʻekiʻe, hypertension, asthma, kuni, pilikia ʻili, nā maʻi ʻai, nā maʻi hormonal, a me nā allergies.
ʻO nā omega-3 nui ʻekolu i loaʻa iā mākou mai ka meaʻai he alpha-linolenic acid, eicosapentaenoic acid, a me docosahexaenoic acid.
Hoʻopili ʻia ka Eicosapentaenoic acid me ka hōʻemi ʻia o ka maʻi o ka maʻi cardiovascular a me ka hoʻomohala kūpono a me ka hana o ka ʻōnaehana nerve a me ka lolo. Pono ko mākou kino e hoʻololi i nā omega-3, akā pilikia paha kekahi poʻe i kēia hoʻololi ʻana ma muli o nā ʻano o kā lākou physiology.
No ka loaʻa ʻana o nā ʻakika eicosapentaenoic a me docosahexaenoic, pono nā mea ʻai meaʻai e noʻonoʻo i nā ʻōmaʻomaʻo, nā mea kanu cruciferous (kāpī), walnuts, a me ka spirulina.
Hāʻawi nā kumu meaʻai meaʻai ʻē aʻe i ka alpha-linolenic acid. Hoʻokahi punetune o ka ʻaila flaxseed i kēlā me kēia lā ua lawa ia e hāʻawi i ka nui o ka alpha-linolenic acid. ʻO nā hua hemp, nā ʻanoʻano paukena, nā kumulāʻau sesame kekahi kumu maikaʻi o ka alpha-linolenic acid. ʻO nā nati Brazil, ka hua palaoa, ka ʻaila huapalaoa, ka ʻaila soy, a me ka ʻaila canola kekahi i loaʻa ka nui o ka alpha-linolenic acid.
ʻO ke ʻano nui o ka omega-6 he linoleic acid, i hoʻololi ʻia i loko o ke kino i ka gamma-linolenic acid. Hāʻawi ia i ka pale kūlohelohe i ka ulu ʻana o nā maʻi e like me ke kanesa, rheumatoid arthritis, eczema, psoriasis, neuropathy diabetic a me PMS.
ʻOiai ʻo ka hapa nui o nā ʻAmelika e ʻai i ka nui disproportionate o omega-6, ʻaʻole hiki ke hoʻololi ʻia i ka waikawa gamma-linolenic ma muli o nā pilikia metabolic e pili ana i ka maʻi maʻi, ka inu ʻawaʻawa, a me ka nui o nā mea momona trans i loko o nā meaʻai i hana ʻia, ka puhi ʻana, ke kaumaha, a me nā maʻi.
ʻO ka hoʻopauʻana i kēia mau mea pono e mālama i ke olakino a me ka maikaʻi. Ma ka lawe ʻana i ka aila primrose ahiahi, ka aila borage, a me ka ʻaila ʻaila blackcurrant, hiki iā ʻoe ke hoʻohui i nā kumu meaʻai o ka gamma-linolenic acid i helu ʻia ma lalo nei. ʻO ke kūlohelohe wale nō ke kaulike i nā ʻakika momona omega-6 a me omega-3 i nā meaʻai e like me nā hua flax, nā ʻanoʻano hemp, nā hua sunflower, a me nā hua waina. ʻO nā kumu meaʻai o ka omega-6 fatty acids he pistachios, ʻaila ʻoliva, ʻaila chestnut, a me nā ʻoliva.
ʻO ka nui o nā aila a mākou e hoʻohana ai no ka kuke ʻana i hana ʻia me ka linoleic acid, kahi e hana ai i kahi kaulike ʻole i ka ratio o nā momona i loko o ko mākou kino. No ka pale ʻana i ka ʻai nui ʻana i nā ʻakika momona omega-6, e hoʻemi i kāu ʻai ʻana i nā aila i hoʻomaʻemaʻe ʻia a me nā meaʻai i hana ʻia, a heluhelu i nā lepili.
Loaʻa i ka Omega-9 fatty acids ka monounsaturated oleic acid, ʻo ia hoʻi, he hopena maikaʻi lākou i ka hōʻemi ʻana i nā kumu pilikia no ka maʻi cardiovascular, atherosclerosis a me ka maʻi kanesa. ʻO 1-2 punetēpē o ka aila ʻoliva i kēlā me kēia lā he ala maikaʻi ia e loaʻa ai nā momona momona omega-9 i kāu meaʻai.
ʻO nā meaʻai ʻē aʻe i waiwai i ka omega-9 fatty acids: ʻoliva, avocados a me nā pistachios, pīkī, ʻalemona, hua sesame, pecans a me nā hazelnuts.
Hoʻokomo ʻia nā Omega-3 a me nā omega-6 i nā ʻano hana metabolic, a pono e hoʻolako ʻia i ke kaulike kūpono no ka hana olakino o ke kino. Ke nele ka omega-3 fatty acids a ʻoi aku ka omega-6, alakaʻi ia i nā maʻi inflammatory. ʻO ka mea pōʻino, nui ka poʻe i loaʻa i ka mumū mau ma muli o ka nele o ka omega-3 fatty acids a me ka nui o nā omega-6s. He mau hopena pōʻino kēia no ka wā lōʻihi e like me ka maʻi puʻuwai, ka maʻi kanesa, ka maʻi diabetes, ka hahau ʻana, ka maʻi ʻāʻī, a me ka maʻi autoimmune.
ʻO ka lakio kūpono o ka omega-3 i ka omega-6 ma waena o 1: 1 a me 1: 4. ʻO ka meaʻai maʻamau o ʻAmelika hiki ke loaʻa i ka 10 a 30 mau manawa ʻoi aku ka omega-6 ma mua o omega-3. ʻO kēia ma muli o ka ʻai ʻana i ka pipi, ka puaʻa a me ka moa, a me nā aila polyunsaturated omega-6 kiʻekiʻe i hoʻohana pinepine ʻia i nā hale ʻai wikiwiki, a me nā meaʻai i hana ʻia.
No ka pale ʻana i ka hemahema o ka waika momona, pono e makaʻala nā vegans i ka loaʻa ʻana o ka waikawa alpha-linolenic mai ka meaʻai a i ʻole nā mea hoʻohui. Manaʻo ʻia nā wahine Vegan e lawe i ka 1800-4400 milligrams o ka alpha-linolenic acid i kēlā me kēia lā, a me nā kāne vegan - 2250-5300 milligrams. Nā kumu meaʻai o ka alpha-linolenic acid: ʻaila flaxseed, huahana soy, ʻaila soy, hemp a me ka ʻaila canola. ʻO kēia nā kumu kumu nui o omega-3s.