E manaʻoʻiʻo mai iaʻu, ʻo ka mea wale nō e pale ʻia 100% ʻo ia nā momona trans. Akā no nā ʻakika momona unsaturated, e noʻonoʻo kākou iā lākou a e noʻonoʻo hou iā lākou.
Hoʻokaʻawale ʻia nā waikawa momona unsaturated i:
- polyunsaturated (Omega-3-6), i loaʻa iā mākou mai waho
- monounsaturated (Omega-9-7), hiki i ko mākou kino ke synthesize iā ia iho.
No laila, i kēia manawa ua hoʻonohonoho pono nā mea a pau!
Omega-3
Hoʻokahi manawa i loko o ko mākou kino, hoʻokomo ʻia nā momona momona Omega-3 i loko o ke kelepona a hoʻōla iā ia.
He aha ka hopena o ia hana? Hoʻonui nā molekule o nā waikawa Omega-3 i ka elasticity o nā membrane cell, hoʻoikaika i nā paia o nā kīʻaha koko a hoʻololi iā lākou. ʻO ka Omega-3 acids e hoʻoemi i ke koko o nā kānaka a me nā holoholona, a me ka wai o nā mea kanu. No laila, hoʻopili maikaʻi ʻia lākou e ke kino. ʻO kēia mau ʻakika e hiki ai i ko mākou naʻau ke paʻi me ka puʻuwai kūpono, ke kahe ʻana o ke koko me ka lohi ʻole, nā maka e ʻike ai, a me ka lolo e hoʻoholo a pane i nā mea e hana nei.
Wahi a nā kūlana honua, no ka olakino, pono nā kāne makua e ʻai i ka 1.6 grams o Omega-3 i kēlā me kēia lā, nā wahine makua - 1.1 g o Omega-3 i kēlā me kēia lā ( hapai - 1.4 g, lactating - 1.3 g).
Nā Kumuwaiwai o Omega-3
A ma ʻaneʻi, e noʻonoʻo, aia ka nui o nā kumu mea kanu: nā hua flax, nā aila meaʻai (linseed, rapeseed, soybean, kulina, ʻoliva, sesame, wheat germ oil), nati (walnuts, pine nuts, almonds, pistachios, pecans, cashews, macadamia ), paukena a me nā ʻanoʻano paukena, soybeans a me ka waiū soy, tofu, avocado, spinach, broccoli, cauliflower, Brussels sprouts, nā mea kanu (dill, parsley, purslane, cilantro).
Omega-6
Hoʻolālā ʻia nā momona momona o kēia pūʻulu e hoʻopaʻa i nā kaʻina metabolic i loko o ke kino.
Mahalo i nā pūhui omega-6, mālama ʻia ka paʻa o nā membrane cell, hoʻonui ka maikaʻi o ka synthesis o nā mea like-hormone, ke emi nei ka manaʻo o ka psycho-emotional stress, a hoʻomaikaʻi ke kūlana hana o ka dermis.
Wahi a nā kūlana honua, no ka olakino, pono nā kāne makua e ʻai i ka 6,4 grams o Omega-6 i kēlā me kēia lā, nā wahine makua - 4.4 g o Omega-6 i kēlā me kēia lā ( hapai - 5.6 g, lactating - 5.2 g).
Nā Kumuwaiwai o Omega-6
He koʻikoʻi ko lākou papa inoa: nā aila mea kanu (ʻaila aila, aila safflower, aila sesame, ʻaila pīni a me ka aila soy), nā nati (pine, Brazil, walnuts, peanuts, pistachios), nā hua (linseed, sunflower, paukena, poppy, ʻeleʻele. chia ), avocado, brown brown rice.
He mea nui ka hoʻomaopopo ʻana aia kahi pilina ikaika ma waena o Omega-3 a me Omega-6 a ʻo ka hopena maikaʻi i ke kino e loaʻa wale i ka wā e pau ai kēia mau momona momona i ka ratio kūpono.
ʻO ka lakio olakino maikaʻi loa o ka Omega-3 i ka Omega-6 ʻo 1: 1, ʻo ia hoʻi i kēlā me kēia lā, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka nui like o nā mea ʻelua. ʻO ka ratio 1:4 (ʻo ia hoʻi he 6 mau manawa ʻoi aku ka omega-4 ma mua o ka omega-3). ʻO ka poʻe e ʻai ana i nā meaʻai holoholona e ʻai i ka awelika o 1:30, e like me kāu e noʻonoʻo ai, ʻaʻole ia he ʻano olakino maikaʻi loa. |
Omega-9
ʻAe, ʻae, kēlā mau Omega-9 ʻāpana o ke ʻano o kēlā me kēia cell i loko o ke kino kanaka.
Me ka ʻole o nā momona Omega-9, ʻaʻole hiki ke hana piha o ka immune, cardiovascular, endocrine, nervous and digestive system.
Wahi a nā kūlana honua, i mea e olakino ai, pono nā kāne a me nā wahine e ʻai i ka Omega-9 ma ka laulā o 13-20% o ka nui o ka caloric i kēlā me kēia lā (ʻo ia hoʻi, pili i nā kumu he nui: ke kāne, ka makahiki, kaumaha, hana i kēlā me kēia lā a me nā mea'ē aʻe).
Nā Kumuwaiwai o Omega-9
Hiki iā ʻoe ke loaʻa ka Omega-9 mai nā aila (rapeseed, sunflower, ʻoliva), ʻalemona a me nā avocados.
No laila, ua hana ʻia kahi loiloi kikoʻī o nā mea momona Omega kaulana i kēia manawa.
He aha kā mākou e loaʻa ai i ka hopena?
ʻAe, ʻoiaʻiʻo, pono mākou i ka omega-fatty acids no ka hana maʻamau o ke kino, ka ulu ʻana o ka lauoho a me nā kui, ke ola ikaika a me ka meaʻai maikaʻi.
ʻO ka mea nui - mai poina e pono ke kaulike i nā mea a pau.
Lana ko mākou manaʻo e lilo kēia ʻatikala i mea kōkua iā ʻoe i ka hoʻokō ʻana.