Manaʻo ʻia nā ʻakika momona Omega-3 he mea nui: pono ko mākou kino iā lākou, akā ʻaʻole hiki iā ia ke synthesize iā lākou iho. Ma waho aʻe o nā kumu holoholona, ʻike ʻia kēia mau waikawa i ka iʻa, me nā algae, kekahi mau mea kanu, a me nā nati. ʻIke ʻia hoʻi he polyunsaturated fats (PUFAs), he kuleana koʻikoʻi nā omega-3 i ka hana o ka lolo olakino a me ka ulu maʻamau a me ka ulu ʻana.
ʻO nā pēpē i loaʻa ʻole i ka omega-3 ka nui o nā makuahine i ka wā hāpai, ʻoi aku ka nui o ka pilikia o ka ulu ʻana i nā pilikia aʻalolo a me nā pilikia ʻike. ʻO nā hōʻailona o ka nele o ka waikawa momona ka luhi, ka hoʻomanaʻo maikaʻi ʻole, ka ʻili maloʻo, nā pilikia o ka naʻau, ke ʻano o ka naʻau a me ke kaumaha, a me ke kahe ʻana.
He mea nui e mālama i ka ratio kūpono o ka omega-3 a me ka omega-6 fatty acids i ka meaʻai. ʻO ka mea mua e kōkua i ke kaua ʻana i ka mumū, ʻo ka lua, ma ke ʻano he kānāwai, e kōkua iā ia. ʻO kaʻai maʻamau oʻAmelika he 14-25 mau manawaʻoi aku ka Omega-6 ma mua o ka Omega-3,ʻaʻole ia he mea maʻamau. ʻO ka meaʻai Mediterranean, ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka maikaʻi o ke koena o kēia mau waikawa: nā kīʻaha holoʻokoʻa, nā huaʻai hou a me nā mea kanu, ka aila ʻoliva, ke kāleka, a me nā ʻāpana liʻiliʻi.
ʻO nā momona Omega-3 kahi ʻāpana o nā membrane cell a puni ke kino a pili i ka hana o nā mea loaʻa i kēia mau cell.
Ua ʻike ʻia kekahi mau noiʻi lapaʻau e hiki i kahi meaʻai momona omega-3 ke kōkua i ka hoʻohaʻahaʻa i ke koko i ka poʻe e loaʻa ana i ka hypertension. I ka wā e pili ana i ka maʻi puʻuwai, ʻo kekahi o nā ala maikaʻi loa e pale aku ai, ʻo ia ka ʻai ʻana i ka meaʻai haʻahaʻa i nā momona momona a ʻai i nā momona monounsaturated a polyunsaturated, ʻo ia hoʻi nā omega-3, i kēlā me kēia manawa. Ua hōʻike pū ka noiʻi ʻana he mau waiwai antioxidant ka omega-3 fatty acids e hoʻomaikaʻi ai i ka hana o ka endothelium (ka papa hoʻokahi o nā cell flat e laina ana i ka ʻili o loko o ke koko a me nā kīʻaha lymph, a me nā lua o ka puʻuwai). Hoʻopili lākou i ka hoʻoponopono ʻana i ke koko koko, ka hoʻopaʻa ʻana a me ka hoʻomaha ʻana i nā paia o ke aʻa, a me ka mālama ʻana i ka mumū.
Loaʻa pinepine ka poʻe maʻi me ka maʻi diabetes i nā triglycerides kiʻekiʻe a me nā pae haʻahaʻa o ka "maikaʻi" cholesterol. Hiki i nā Omega-3 ke hoʻohaʻahaʻa i nā triglycerides a me nā apoproteins (nā hōʻailona o ka maʻi diabetes), a me ka hoʻonui ʻana i ka HDL ("maikaʻi" cholesterol).
Aia kekahi mau hōʻike maʻi maʻi e hōʻemi ana i ka ʻai ʻana o omega-3 fatty acid (ʻoiai e kaupalena ana i nā ʻakika momona omega-6) i ka hopena o ka maʻi maʻi umauma a me ka colorectal. Eia naʻe, ʻaʻole lawa nā hōʻike e hoʻokumu i kahi pilina pololei ma waena o ka ʻai omega-3 a me ka ulu ʻana o ka maʻi kanesa.
Ke lohe ʻoe i ka huaʻōlelo "omega-3", ʻo ka iʻa ka mea mua i hiki i ka naʻau. Eia nō naʻe, ʻoi aku ka nui o nā kumu waiwai momona maikaʻi no ka poʻe mea ʻai meaʻai, eia nā mea nui: - ʻaʻole wale he kumu maikaʻi loa o nā antioxidants, nā huaora a me nā minela, akā ʻo Omega-3 nā mea kanu. Loaʻa ka Blueberries i ka mua ma ka omega-3 momona ma waena o nā hua a loaʻa iā 174 mg no 1 kīʻaha. Eia kekahi, he 1 mg o omega-156 i loko o 3 kīʻaha o ka laiki hihiu me ka hao, protein, fiber, magnesium, manganese a me ka zinc.