No ka loaʻa ʻana o kāu ʻaila ʻaila, pono ʻoe e koho i ke koho maikaʻi loa no kāu ʻano kuke kuke. ʻO ka mea mua, pono ʻoe e ʻike i ka mahana o ka puhi ʻana (ka uahi hana) o nā aila. No ka mea i ka wā e hoʻomaka ai e puhi ka aila i ka wā i wela ai, ʻo ia hoʻi, hoʻokumu ʻia nā kinoea ʻona a me nā radical manuahi ʻino i loko.
Hiki ke hoʻohui maikaʻi ʻia nā ʻaila mea kanu i hoʻomaʻemaʻe ʻole ʻia, e like me ka ʻaila ʻoliva puʻupaʻa, i nā salakeke a me nā meaʻai i mākaukau ʻia, akā e pale i ka hana ʻana iā lākou i nā wela kiʻekiʻe.
E hoʻohana i ka ʻaila niu (kiʻekiʻe i ka momona momona maikaʻi a me nā triglycerides kaulahao waena), ʻaila ʻoliva puʻupaʻa (wahine puupaa), ka aila avocado, ka aila bran raiki, a me ka pata liʻiliʻi. ʻO ka papaʻaina e hoʻohālikelike ana i nā wela wela o ka ʻaila kuke ma ka hope o ke kikokikona e kōkua iā ʻoe e noʻonoʻo.
ʻO ka lua, ʻoi aku ka maikaʻi o ke koho ʻana i nā aila me nā mea ʻoi aku ka momona o ka omega-3 no ke kuke ʻana i nā mahana haʻahaʻa a i ʻole no ka hoʻohui ʻana i nā papaʻai mākaukau a me nā lole salakeke, ke kākoʻo nei lākou i ke olakino o ka pūnaewele a hoʻemi i ka maka o ka maʻi ahulau a me ka puʻuwai. Hoʻomaopopo ʻia lākou no kā lākou anti-inflammatory waiwai.
Pono pū nā Omega-6 e mālama i ka pono o nā paia o ka pūnaewele a hāʻawi i ka ikehu i ka puʻuwai puʻuwai. Akā ʻo ka ʻoi aku o kēia mau momona momona hiki ke hoʻonāukiuki i ke kino. ʻO ka lakio ʻoi loa o ka omega-3 a me ka omega-6 no mākou he 1: 3, akā ʻo ka papaʻai o kēia manawa me ka nui o nā aila hoʻomaʻemaʻe e hōʻino loa i kēia lakio - a 1:30.
Eia kekahi, ʻo nā aila kuke kiʻekiʻe ma nā omega-9 fatty acid he mea maikaʻi loa. Ua manaʻo ʻia lākou he "conditionally irreplaceable": hana ke kino o ke kanaka iā lākou iho, akā i kahi liʻiliʻi loa. ʻO ka ʻai ʻana o ka omega-9 (e like me ka oleic acid) hoʻoliʻiliʻi i ka makaʻu o ka puʻuwai, atherosclerosis, a kōkua i ka pale ʻana i ka maʻi ʻaʻai.