ʻO nā momona polyunsaturated, ʻo ka Omega 3 ka mea pono loa paha no ke kino. ʻ tellslelo mai kā mākou kālaikiola ʻo Oleg Vladimirov iā mākou i ke kumu o kēia.
ʻO ka Omega 3 kahi hui ʻana o 11 polyunsaturated fatty acid, nā mea nui he linolenic acid, eicosapentaenoic acid, a me docosahexaenoic acid. Ma hope o ke kanakolu o ke kenekulia iwakālua, ua ʻike nā ʻepekema he pono nā Omega-3 no ka ulu ʻana a me ka hoʻomohala maʻamau, a ma hope iki, ua hōʻoia nā haʻawina o ka poʻe ʻōiwi o Greenland i ka Eskimos, a i ʻole, e like me kā lākou i kapa ai iā lākou iho, ʻo Inuit. ʻaʻole e loaʻa i nā maʻi cardiovascular a me ke atherosclerosis, loaʻa ka paʻa o ke koko a me ka pulse pololei no ka mea ʻo kā lākou ʻai ʻana i ka iʻa momona.
I kēia lā, ua hōʻoia ʻia ʻo Omega 3, ma ka hoʻoliʻiliʻi ʻana i ka viscosity o ke koko, hoʻemi i ka makaʻu o ka hoʻomohala ʻana i nā maʻi o ka maʻi puʻuwai, hoʻonui i ka synthesis o nā hormones a me nā prostaglandins anti-inflammatory, hōʻeleu i ka metabolism a pale i ka waiho ʻana o ka momona i ke kino, a ʻo ia pono pū kekahi no ka hoʻomohala maʻamau a me ka hana o ka lolo, nā maka, a me nā aʻalolo. No ke olakino o ko mākou lolo, pono pono nā momona o kēia hui, no ka mea, nona ponoʻī nā 60% momona, a ʻo ka hapa nui o kēia mau pākēneka he Omega wale nō 3. Ke lawa ʻole lākou i ka meaʻai, ua hoʻololi ʻia lākou e nā momona ʻē aʻe, e like me kahi hopena a paʻakikī i ka hana o nā lolo lolo a, ʻo ka hopena, nalowale ka maopopo o kā mākou noʻonoʻo, a hōʻino ʻia ka hoʻomanaʻo. Paipai ka poʻe loea i ka hoʻonui ʻana i ka nui o ka Omega 3 i ka papaʻai e hoʻoponopono ai hoʻi i ke kaumaha, ka hopohopo, a me ke kaumaha.
ʻO nā kumu maikaʻi loa o ka Omega 3 nā huahana moana, e like me nā iʻa momona a semi-momona, crustaceans. E hoʻomanaʻo wale i hiki iā lākou ke lilo i kumu maikaʻi inā hopu ʻia lākou i nā kūlana kūlohelohe i ke kai ʻākau, a ʻaʻole i ulu ma kahi mahiʻai. Mai poina e pili ana i ka nui o ka mercury i ka iʻa a me ka iʻa kai. No laila, manaʻo ka poʻe Kepani inā ʻoe e ʻai wale i kāu tuna punahele no nā mahina ʻelua, a laila hiki iā ʻoe ke hoʻopau loa i ka mercury i loaʻa i kēia manawa mai ke kino wale nō i nā makahiki he ʻelua. ʻO ka ʻōlelo maʻamau, ʻo ia ka ʻai ʻana i ka iʻa a me ka iʻa i ʻelua a ʻekolu manawa o ka pule, a no nā pilikia olakino ma luna aʻe-a hiki i ʻelima mau manawa. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā iʻa hou, akā nui nā pōmaikaʻi o ka iʻa hiki i ka ʻaila.
ʻO nā kumu waiwai ʻē aʻe o ka Omega 3 he mau hua liʻiliʻi a me nā hua sesame a me ka ʻaila, ka ʻaila canola, nā nati, tofu, a me nā lau ʻōmaʻomaʻo. Loaʻa i ka Sesame ka nui o ka calcium maʻalahi maʻalahi. Hoʻopili maikaʻi ʻia ka hua flax, no ka mea, loaʻa i ke kino ke fiber pono. Hoʻohana wale ʻia ka ʻaila flaxseed i ka wā i paʻi ʻia i ke anu - ma ke ʻano he lole no nā kīʻaha anu, no ka mea i ka wā e wela ai, hana ʻia nā mea ʻona i loko o ia mea (e hana ʻia kēia i ka wā e mālama ʻia ai i ka mālamalama).
I mea e loaʻa ai ka nui o ka Omega 3, pono ke kanaka makua e ʻai ma kahi o 70 g salmon i ka lā, a i ʻole hoʻokahi punetēpē o ka hua liʻiliʻi hou, a i ʻole he ʻumi mau ʻāpana o nā nati i kālua ʻole ʻia, a i ʻole 100 g o nā iʻa canned.