He aha nā pōmaikaʻi o ka Omega 3? ʻO nā meaʻai me ka Omega 3

ʻO nā ʻakika momona o ka Omega 3 he mau momona momona koʻikoʻi, ʻike ʻia hoʻi he polyunsaturated fatty acids (PUFA). Pono nā momona unsaturated no ke olakino o ka naʻau. ʻO nā pōmaikaʻi o ka Omega 3 ka hoʻomaikaʻi ʻana i ka hana o ka lolo, ka hoʻoikaika ʻana i ka ulu a me ka hoʻomohala ʻana, e hōʻemi ana i ka pilikia o ka maʻi puʻuwai, a me ka hoʻomaha ʻana i ka mumū. Kāohi ia i nā maʻi maʻi e like me ka maʻi kanesa a me ka ʻāʻī. He mea nui hoʻi ia no ka hoʻomanaʻo a me ke ʻano, no ka mea, ua paʻa i ka lolo. ʻAʻole hana ʻia kēia mau momona i ke kino. No laila, pono e loaʻa mai ka meaʻai a me nā mea hoʻohui.

ʻO nā pēpē ʻaʻole lawa ka omega 3 mai ko lākou mau makuahine i ka wā o ka hāpai ʻana, hiki ke ulu i ka ʻike a me nā pilikia nerve. Inā loaʻa kahi hemahema i ke kino, hiki mai nā pilikia e like me ka nāwaliwali o ka hoʻomanaʻo, ka luhi, ka ʻili maloʻo, nā pilikia o ka naʻau, ke ʻano o ka naʻau, ke kaumaha a me ka maikaʻi ʻole o ke kahe koko.

Manaʻo nā hui olakino he 250-500 mg o ka omega 3 i kēlā me kēia lā no nā pākeke olakino. Hiki ke loaʻa ka ʻaila Omega 3 mai nā iʻa momona, nā algae a me nā mea kanu momona momona.

He aha ka Omega 3?

E like me nā ʻakika momona a pau, ʻo nā ʻakika momona omega 3 nā kaulahao o ke kalapona, hydrogen, a me nā ʻāpana oxygen. ʻO kēia mau ʻakika momona he polyunsaturated, ʻo ia hoʻi, ʻelua a ʻoi aʻe nā paʻa pālua i loko o kā lākou hana kemika.

E like me ka omega 6 fatty acids, ʻaʻole hiki ke hana ʻia e ke kino a pono e loaʻa iā mākou mai ka meaʻai. No kēia kumu, ua kapa ʻia lākou he mau momona momona. ʻAʻole mālama ʻia nā ʻakika momona Omega 3 a hoʻohana ʻia no ka ikehu. He kuleana koʻikoʻi ko lākou i nā ʻano hana like ʻole o ke kino, e like me ka mumū, ka olakino o ka naʻau, a me ka hana o ka lolo. ʻO ka nele o kēia mau momona momona hiki ke hoʻopilikia i ka naʻauao, ke kaumaha, ka maʻi puʻuwai, ka ʻāʻī, maʻi ʻaʻai a hiki ke hoʻoulu i nā pilikia olakino ʻē aʻe.

He aha nā pōmaikaʻi o ka Omega 3?

• Hoʻemi i nā hōʻailona o ke kaumaha a me ka hopohopo

Kaumahaʻo ia kekahi o nā maʻi noʻonoʻo maʻamau i ka honua. Hopohopo ʻO ka maʻi hopohopo kekahi maʻi maʻamau. Ua ʻike ʻia nā haʻawina ʻo ka poʻe e ʻai mau i ka omega 3 fatty acids e liʻiliʻi i ke kaumaha. He aha hou aʻe, inā hoʻomaka ka poʻe me ke kaumaha a me ka hopohopo e hoʻohui i kēia mau momona momona, e hoʻomaikaʻi ko lākou mau hōʻailona. ʻO ke ʻano EPA o Omega 3 ka mea maikaʻi loa i ka hakakā ʻana i ke kaumaha.

• Pono no ka maka

ʻO DHA kahi ʻano o ka omega 3. He mea koʻikoʻi ia o ka lolo a me ka retina o ka maka. Inā ʻaʻole lawa ka DHA i lawe ʻia, hiki mai nā pilikia ʻike. ʻO ka loaʻa ʻana o ka omega 3 fatty acids hiki ke hōʻeha mau i ka maka a me ka makapō. macular degeneration hoemi i ka pilikia.

• Hoʻomaikaʻi i ke olakino lolo i nā pēpē a me nā keiki

He mea koʻikoʻi kēia mau momona momona i ka ulu ʻana o ka lolo o nā pēpē. ʻO DHA ka 40% o ka polyunsaturated fatty acids i loko o ka lolo a me 60% o ka retina o ka maka. No laila, ʻoi aku ka kiʻekiʻe o ka ʻike o nā pēpē i hānai ʻia me ka DHA ma mua o nā mea ʻē aʻe.

Loaʻa i ka omega 3 i ka wā hāpai; Kākoʻo ia i ka hoʻomohala ʻana i ka noʻonoʻo, hiki ke hoʻokumu i ka kamaʻilio kamaʻilio a me nā mākau pilikanaka, ʻoi aku ka liʻiliʻi o nā pilikia pili, ke emi nei ka pilikia o ka hoʻomohala ʻana, ke emi nei ka pilikia o ka ulu ʻana o ADHD, autism a me ka cerebral palsy.

• He mea nui loa no ke ola kino

ʻO ka hōʻeha puʻuwai a me ka hahau ʻana ke kumu nui o ka make ma ka honua. Hāʻawi ka Omega 3 fatty acid i ke kākoʻo nui no ke olakino o ka puʻuwai ma o ka hoʻohaʻahaʻa ʻana i nā triglycerides a me ke kahe koko, hoʻonui i ka cholesterol maikaʻi, hoʻemi i ka hoʻokumu ʻana o nā clots koko ʻino, pale i ka paʻakikī o nā aʻa a me ka hoʻomaha ʻana.

• Hoʻemi i nā hōʻailona ADHD i nā keiki

ʻO ka maʻi hoʻohaʻahaʻa haʻahaʻa haʻahaʻa (ADHD) kahi maʻi kūlohelohe i hōʻike ʻia e ka nānā ʻole, hyperactivity, a me ka impulsivity. ʻO nā keiki me ADHD he haʻahaʻa haʻahaʻa o ka omega 3 i ko lākou koko. ʻO ka ʻai ʻana o ka omega 3 waho e hōʻemi i nā hōʻailona o ka maʻi. Hoʻonui ia i ka mālama ʻole a me ka hiki ke hoʻopau i nā hana. Hoʻemi ia i ka hyperactivity, impulsivity, restlessness a me ka huhū.

• Hoʻemi i nā hōʻailona o ka metabolic syndrome

metabolic syndrome, ka momona, ke koko kiʻekiʻe, pale ʻana i ka insulinpili i nā kūlana e pili ana i nā triglycerides kiʻekiʻe a me nā pae HDL haʻahaʻa. ʻO ka Omega 3 fatty acids e hoʻemi i ka pale ʻana o ka insulin a me ka mumū. Hoʻomaikaʻi i nā kumu pilikia o ka maʻi puʻuwai i ka poʻe me ka metabolic syndrome.

• Hoʻomāmā

Hāʻawi ka ʻāʻī ʻana i ka ulu ʻana o nā maʻi maʻi e like me ka maʻi puʻuwai a me ke kanesa. ʻO ka Omega 3 fatty acids e hoʻemi i ka hana ʻana o nā molekala a me nā mea e pili ana i ka mumū. 

• Paipai i nā maʻi autoimmune

Hoʻomaka nā maʻi autoimmune i ka wā e hoʻouka ai ka ʻōnaehana immune i nā cell olakino i ʻike ʻia he mau ʻē aʻe. ʻano maʻi diabetes type 1 ʻo ia ka laʻana nui loa. ʻO ka Omega 3 ke hakakā nei i kekahi o kēia mau maʻi a he mea koʻikoʻi kona ʻai ʻana i ka wā kamaliʻi. Hōʻike nā haʻawina ʻo ka lawa ʻana i ka makahiki mua o ke ola e hōʻemi ana i nā maʻi autoimmune he nui, me ka maʻi diabetes type 1, ka maʻi diabetes autoimmune i nā pākeke, a me ka maʻi sclerosis lehulehu. Kākoʻo pū ka Omega 3 fatty acid i ka mālama ʻana i ka lupus, rheumatoid arthritis, ulcerative colitis, Crohn's maʻi a me psoriasis.

• Hoʻomaikaʻi i nā pilikia noʻonoʻo

ʻO ka poʻe me nā maʻi psychiatric he haʻahaʻa omega 3 haʻahaʻa. Haʻawina, omega 3 supplementation i ka schizophrenia a me bipolar kāna hana Hoʻemi i ka hoʻololi ʻana o ka naʻau a hoʻihoʻi pinepine i ka poʻe me 

• Hoʻemi i ka emi ʻana o ka noʻonoʻo pili makahiki

ʻO ka emi ʻana o ka hana o ka lolo kekahi o nā hopena hiki ʻole o ka ʻelemakule. Ua hōʻike ʻia nā haʻawina he nui ka loaʻa ʻana o ka omega 3 kiʻekiʻe e hōʻemi i ka emi ʻana o ka noʻonoʻo pili makahiki. Hoʻemi pū ia i ka pilikia o ka maʻi o Alzheimer. Ua ʻike kekahi haʻawina ʻo ka poʻe i ʻai i ka iʻa momona ka nui o nā mea hina i loko o ko lākou lolo. ʻO kēia ka lolo e hana i ka ʻike, hoʻomanaʻo, a me nā manaʻo.

• Kāohi i ke kanesa

ʻO ka maʻi maʻi kekahi o nā kumu nui o ka make ma kēia ao. ʻO nā momona Omega 3 e hoʻemi i ka pilikia o kēia maʻi. Ua hōʻike ʻia nā haʻawina ʻo ka poʻe e ʻai ana i ka nui o ka omega 3 fatty acids he 55% haʻahaʻa haʻahaʻa o ka maʻi maʻi ʻaʻai. Ua ʻōlelo ʻia ʻo nā kāne e ʻai ana i ka omega 3 ua emi ka pilikia o ka maʻi prostate a me ka emi ʻana o ka maʻi kanesa o ka umauma i nā wahine.

• Hoʻemi i nā hōʻailona hānō i nā keiki

He nui nā haʻawina e hōʻike ana i ka lawe ʻana i ka omega 3 e hōʻemi i ka pilikia o ka hānō i nā keiki a me nā ʻōpio.

• Hoemi i ka momona o ke ake

ʻO ka lawe ʻana i nā ʻakika momona omega 3 e like me nā mea hoʻohui e hōʻemi ana i ka momona o ka ate a me ka mumū i ka maʻi ʻaʻa momona ʻole.

• Hoʻomaikaʻi i ke olakino iwi

Hōʻike nā haʻawina e hoʻoikaika ka omega 3 fatty acid i ka ikaika o ka iwi ma o ka hoʻonui ʻana i ka nui o ka calcium i loko o nā iwi. ʻO kēia ka mea e hoʻemi ai i ka pilikia o ka osteoporosis. Hoʻemi pū ia i ka ʻeha hui i nā maʻi arthritis.

• Hoʻokuʻu i ka ʻeha ʻeha

Hōʻike nā haʻawina i nā wahine e ʻai ana i ka omega 3 ʻoi aku ka ʻeha o ka menstrual ʻeha. Ma hoʻokahi haʻawina, ʻoi aku ka maikaʻi o nā aila omega 3 ma mua o nā mea hoʻomaha ʻeha i ka mālama ʻana i ka ʻeha nui.

• Kōkua i ka hiamoe maikaʻi

He mea nui ka hiamoe maikaʻi no ko mākou olakino. Hoʻopau ka ʻaila Omega 3 i nā pilikia hiamoe. ʻO ka pae haʻahaʻa o DHA i loko o ke kino e kōkua i ka hiamoe melatonin Hoʻohaʻahaʻa ia i ka hormone. Ua hōʻike nā haʻawina i nā keiki a me nā pākeke ʻo ka hoʻohui ʻana me ka omega 3 e hoʻomaikaʻi i ka lōʻihi a me ka maikaʻi o ka hiamoe.

Nā Pono Omega 3 no ka ʻili

• Mālama i ka pōʻino o ka lā: ʻO ka Omega 3 fatty acids e pale aku i nā kukuna ultraviolet A (UVA) a me ka ultraviolet B (UVB). Hoʻemi ia i ka naʻau i ka mālamalama.

• Hoʻemi i ka ʻeʻe: ʻO ka meaʻai momona i kēia mau momona momona e hōʻemi i ka maikaʻi o ka haki. ʻO nā momona Omega 3 e hoʻemi i ka mumū. No laila, ʻoi aku ka maikaʻi o ka pale ʻana i ka ʻeʻe ma muli o ka mumū.

• Hoʻemi i ka ʻili: ʻO ka Omega 3 ka moisturize i ka ʻili. ʻo ka maʻi maʻi maʻi ve psoriasis Hoʻemi ia i ka ʻili ʻulaʻula, maloʻo a me ka ʻili ma muli o nā maʻi ʻili e like me ʻO kēia ke kumu no ka hoʻomaikaʻi ʻana o ka omega 3 i ka hana o ka pale ʻili, hoʻopaʻa i ka makū a pale i nā mea hoʻonāukiuki.

• Hoʻoikaika i ka hoʻōla ʻana i ka ʻeha: Hōʻike ka noiʻi holoholona e hiki i ka omega 3 fatty acids ke hoʻolalelale i ka hōʻeha ʻeha.

• Hoʻemi i ka pilikia o ka maʻi kanesa ʻili: I nā holoholona i hānai ʻia i nā momona momona omega 3, ua kāohi ʻia ka ulu ʻana o ka tumor. 

Pono lauoho Omega 3

• Hoʻemi ia i ka nalowale o ka lauoho.
• Hoʻokuʻu ia i ka mumū ma ke poʻo a hoʻoikaika i ka lauoho.
• Mālama ia i ka lauoho mai nā hopena ʻino o ka lā.
• Hoʻoikaika ia i ka ulu lauoho.
• Hoʻonui i ka ʻālohilohi a me ka ʻālohilohi.
• Hoʻonui i ka mānoanoa o nā lauoho lauoho.
• Hoʻemi ka Omega 3 i ka dandruff.
• Hoʻokuʻu i ka ʻeha o ke poʻo.

Nā Poino Omega 3

Hiki i kēia mau momona momona ke hoʻoulu i nā hopena ʻaoʻao ke lawe ʻia i waho e like me nā mea hoʻohui:

• Mea hanu kino
• ka hou pilau
• poʻo poʻo
• ʻEha ʻeha ma ka umauma
• Nusea
• Pohā

Hōʻalo i ka lawe ʻana i nā kiʻekiʻe o nā mea hoʻohui omega 3. E ʻimi i ke kōkua mai ke kauka e hoʻoholo i ke ʻano.

Nā ʻano o ka Omega 3

Nui nā ʻano o ka omega 3 fatty acids. ʻAʻole like ka waiwai o nā momona omega 3. Aia he 11 mau ʻano like ʻole o ka omega 3. ʻO nā mea nui ʻekolu ʻo ALA, EPA, a me DHA. Loaʻa ka ALA i nā mea kanu, ʻoiai ʻo EPA a me DHA ka hapa nui o nā meaʻai holoholona e like me ka iʻa ʻaila.

• ALA (Alpha-Linolenic Acid)

He pōkole ka ALA no ka alpha-linolenic acid. ʻO ia ka nui o ka omega 3 fatty acid i nā meaʻai. Loaʻa iā ia he 18 kalapona, ʻekolu mau paʻa pālua. Loaʻa ka ALA i nā mea kanu a pono e hoʻololi ʻia i EPA a i ʻole DHA ma mua o ka hoʻohana ʻia ʻana e ke kino kanaka. Eia naʻe, ʻaʻole pono kēia kaʻina hoʻololi i nā kānaka. He hapa liʻiliʻi wale nō o ALA i hoʻololi ʻia i EPA, a i ʻole DHA. Loaʻa ia i nā meaʻai mea kanu e like me ke kāpeti, spinach, saffron, soybeans, walnuts a me nā hua chia, flax a me nā hua hemp. Loaʻa ka ALA i kekahi mau momona holoholona.

• EPA (Eicosapentaenoic Acid)

ʻO ka EPA kahi pōkole no ka waikawa eicosapentaenoic. 20 kalapona, 5 paa palua. ʻO kāna hana nui ka hana ʻana i nā molekala hōʻailona i kapa ʻia ʻo eicosanoids, e pāʻani ana i nā hana physiological he nui. ʻO nā Eicosanoids i hana ʻia mai ka omega 3s e hoʻemi i ka mumū, aʻo nā mea i hana ʻia mai ka omega 6s e hoʻonui i ka mumū. No laila, ʻo ka meaʻai kiʻekiʻe i ka EPA e hoʻomaha i ka mumū i loko o ke kino.

Loaʻa ka EPA a me DHA i ka iʻa iʻa, me ka iʻa ʻaila a me nā algae. No kēia kumu, ua kapa pinepine ʻia lākou he omega 3s moana. ʻOi aku ka kiʻekiʻe o ka EPA i ka herring, salmon, eel, shrimp, a me sturgeon. ʻO nā huahana holoholona, ​​e like me ka waiū hānai mauʻu maoli a me ka ʻiʻo, aia kekahi EPA.

• DHA (Docosahexaenoic Acid)

DHA, ʻakika docosahexaenoicʻo ia ka pōkole. He 22 kalapona kona, 6 mau paa palua. He mea nui ka DHA o ka ʻili a loaʻa i ka retina o ka maka. ʻO ka hoʻoikaika ʻana i nā ʻano pēpē me DHA e hoʻomaikaʻi i ka ʻike i nā pēpē.

He mea nui ka DHA no ka ulu ʻana o ka lolo a me ka hana i ka wā kamaliʻi a me ka hana o ka lolo i nā pākeke. ʻO ka hemahema DHA i loaʻa i ka wā ʻōpiopio e pili ana i nā pilikia e like me nā pilikia aʻo, ADHD, huhū a me kekahi mau maʻi ʻē aʻe ma hope. ʻO ka emi ʻana o DHA i ka wā ʻelemakule e pili pū ana me ka hana ʻino o ka lolo a me ka hoʻomaka ʻana o ka maʻi o Alzheimer.

Loaʻa ka DHA i ka nui o ka iʻa iʻa e like me ka iʻa aila a me nā algae. Aia kekahi DHA i nā meaʻai hānai mauʻu.

• ʻO nā Omega 3 Fatty Acids

ʻO ALA, EPA a me DHA ka nui o ka omega 3 fatty acids i nā meaʻai. Eia naʻe, ma kahi o 8 mau ʻakika momona omega 3 i ʻike ʻia:

• Hexadecatrienoic acid (HTA)
• Stearidonic acid (SDA)
• Eicosatrienoic acid (ETE)
• ʻAikika Eicosatetraenoic (ETA)
• Heneicosapentaenoic acid (HPA)
• ʻakika Docosapentaenoic (DPA)
• Tetracosapentaenoic acid
• ʻAka Tetracosahexaenoic

Loaʻa ka Omega 3 fatty acids i kekahi mau meaʻai akā ʻaʻole i manaʻo ʻia he mea nui. Eia nō naʻe, loaʻa i kekahi o lākou ka hopena biological.

ʻO wai ka Omega maikaʻi loa?

ʻO ke ala maikaʻi loa e loaʻa ai ka aila omega 3 mai nā meaʻai maoli. ʻO ka ʻai ʻana i ka iʻa ʻaila ma ka liʻiliʻi ʻelua o ka pule e hoʻokō i kāu mau pono. Inā ʻaʻole ʻoe e ʻai i ka iʻa, hiki iā ʻoe ke lawe i nā mea hoʻohui omega 3. ʻO nā momona momona omega 3 nui loa ʻo EPA a me DHA. Loaʻa ka EPA a me DHA i ka iʻa iʻa, me nā iʻa momona a me nā algae, ka ʻiʻo a me ka waiū hānai mauʻu, a me nā hua momona omega-3.

ʻAila iʻa Omega 3

ʻaila iʻa, sardines, heleuma, ʻakaʻakai He mea hoʻohui i loaʻa mai nā iʻa ʻaila e like me ka salmon a me ka salmon. Loaʻa iā ia ʻelua ʻano o ka omega 3 fatty acids EPA a me DHA, nona nā pono olakino a me ka ʻili. He hopena koʻikoʻi ka ʻaila iʻa ma ka lolo, ʻoi aku ka nui o nā hihia o ka nalowale o ka hoʻomanaʻo a me ke kaumaha. Aia kekahi mau haʻawina e hōʻike ana he kōkua ia i ka pohō kaumaha. ʻO nā pōmaikaʻi e hiki ke loaʻa mai ka ʻaila iʻa ma muli o kona ʻano omega 3 penei;

• Kāohi ka ʻaila iʻa i ka nalowale hoʻomanaʻo.
• Kōkua ia i ka ho'ōla i ke kaumaha.
• Hoʻoikaika ia i ka metabolism.
• Hoemi ia i ka makemake.
• Kōkua ia i ka lilo ʻana o ke kaumaha mai ka momona.

ʻO nā meaʻai me ka Omega 3

ʻO nā kumu iʻike nui ʻia o ka omega 3 fatty acid he ʻaila iʻa, iʻa momona e like me ka salmon, trout a me ka tuna. He mea paʻakikī kēia i ka poʻe ʻai ʻiʻo, ʻino iʻa, a me nā mea ʻai meaʻai e hoʻokō i kā lākou mau ʻakika momona omega 3.

ʻO nā ʻano mea nui ʻekolu o ka omega 3 fatty acids, aia wale nō ka alpha-linolenic acid (ALA) i nā meaʻai meaʻai. ʻAʻole like ka ALA i loko o ke kino a pono e hoʻololi ʻia i ʻelua ʻano ʻē aʻe o omega 3 fatty acids, eicosapentaenoic acid (EPA) a me docosahexaenoic acid (DHA) e hāʻawi i nā pono olakino like. ʻO ka mea pōʻino, ua kaupalena ka hiki o ko mākou kino ke hoʻololi i ka ALA. Ma kahi o 5% wale nō o ka ALA i hoʻololi ʻia i EPA, ʻoiai ʻoi aku ka liʻiliʻi o 0.5% i hoʻololi ʻia i DHA.

No laila, inā ʻaʻole ʻoe e lawe i nā mea hoʻohui aila iʻa, pono e ʻai i ka nui o nā meaʻai waiwai ALA e hoʻokō i kāu mau pono omega 3. ʻO nā meaʻai i loaʻa ka omega 3:

• Mackerel

Mackerel He waiwai nui ia i nā meaʻai. Hāʻawi ka 100 grams o ka mackerel i ka 5134 mg o omega 3.

• Salemona

SalemonaLoaʻa iā ia ka protein kiʻekiʻe a me nā ʻano meaʻai like ʻole e like me ka magnesium, potassium, selenium a me nā huaora B. Aia i loko o 100 grams o ka salmon he 2260 mg o ka omega 3.

• aila ate cod

aila ate codLoaʻa ia mai ke ake o ka iʻa cod. ʻAʻole wale kēia ʻaila i loko o ka nui o ka omega 3 fatty acids, hoʻokahi punetune e hāʻawi i 338% a me 270% o ka pono o kēlā me kēia lā o nā huaora D a me A, kēlā me kēia.

No laila, hoʻokahi punetune o ka ʻaila ate ʻoi aku ka nui o ka pono o nā meaʻai koʻikoʻi ʻekolu. Eia naʻe, mai ʻai ʻoe ma mua o hoʻokahi punetēpona i ka manawa no ka mea he mea pōʻino ka nui o ka huaora A. Hoʻokahi punetune o ka ʻaila cod ate he 2664 mg o omega 3.

• Herring

ʻO ka herring kahi kumu maikaʻi loa o ka vitamin D, selenium a me ka huaʻa B12. Loaʻa i ka fillet herring raw 3181 mg o nā ʻakika momona omega 3.

• ʻOyster

ʻOyster Ua ʻoi aku ka zinc ma mua o nā meaʻai ʻē aʻe. ʻO 6-7 wale nō oysters maka (100 grams) e hāʻawi i 600% o ka RDI no ka zinc, 200% no ke keleawe a me 12% no ka huaora B300. Hāʻawi ka 6 oysters i ka 565 mg o omega 3 fatty acids.

• Sardine

Hāʻawi ka Sardines i nā meaʻai āpau e pono ai ke kino. Hoʻokahi kīʻaha (149 grams) o nā sardines e hāʻawi i ka 12% o ka RDI no ka huaora B200 a ʻoi aku ka 100% no ka huaʻa D a me ka selenium. ʻO 149 grams o ia mea he 2205 mg o omega 3 fatty acids.

• Anchovy

Anchovy He kumu ia o ka niacin a me ka selenium. He waiwai nui ia i ka calcium. Loaʻa i ka 100 grams o ka anchovy ka 2113 mg o ka omega 3 fatty acids.

• ʻO Caviar

Kapa ʻia ʻo Caviar he roe iʻa. Manaʻo ʻia he meaʻai momona, hoʻohana pinepine ʻia ka caviar i nā liʻiliʻi liʻiliʻi e like me ka appetizer a i ʻole ʻaoʻao ʻaoʻao. kou caviar choline kiʻekiʻe ka pae. Hoʻokahi punetune o ka caviar e hāʻawi i 1086 mg o omega 3 mau momona momona.

• hua

ʻO ka poʻe makemake ʻole i ka iʻa, makemake paha lākou i nā hua ma ke ʻano he kumu o ka omega 3 fatty acids. ʻO nā hua manu i waiwai i ka omega 3 fatty acids mai nā moa manuahi.

Aia ma lalo iho ka nui o ka momona omega 112 o 3-gram o nā iʻa kaulana a me nā iʻa ʻaʻole ma ka papa inoa.

• Bluefin tuna: 1.700 mg
• Tuna Yellowfin: 150-350 mg
• ʻO ka tuna hiki ke hiki: 150-300 mg
• Trout: 1.000-1.100 mg.
• Pāpaʻi: 200-550mg.
• ʻO nā scallops: 200 mg.
• Lobster: 200mg.
• Tilapia: 150mg.
• ʻOhi: 100mg

ʻO nā meaʻai me nā huaʻai Omega 3

• hua chia

hua chiaHe kumu kanu nui ia o ALA. Hiki i ka 28 grams o nā hua chia ke hui a ʻoi aku paha ma mua o ka ʻai ʻana i kēlā me kēia lā o ka omega 3 fatty acids. Aia ia i ka 4915 mg o omega 3. ʻO ka ʻai ʻana o ka ALA i kēlā me kēia lā no nā pākeke ma luna o 19 he 1100 mg no nā wahine a me 1600 mg no nā kāne.

• Palukela kupu

Ma waho aʻe o kāna ʻike kiʻekiʻe o ka vitamina K, ka huaora C a me ka fiber, Palukela kupu He kumu maikaʻi loa ia o ka omega 3 fatty acids. ʻO kahi lawelawe 78-gram o Brussels sprouts hāʻawi i 135 mg o omega 3 fatty acids.

• cauliflower

cauliflowerloaʻa ka nui o ka omega 3 fatty acids ma waena o nā meaʻai mea kanu. Ma waho aʻe o ka omega 3, he waiwai pū kekahi i nā meaʻai e like me ka potassium, magnesium a me ka niacin. No ka mālama ʻana i nā meaʻai i loaʻa i loko o ka puaʻa puaʻa, pono e puhi ʻia no ka ʻoi aku ma mua o ʻelima a ʻeono mau minuke, a pono e hoʻohui ʻia i ka wai lemon a i ʻole ka aila ʻoliva puʻupaʻa.

• Purslane

Purslane Aia ma kahi o 400 milligrams o ka omega 3 fatty acids i kēlā me kēia lawelawe. He kiʻekiʻe hoʻi ia i ka calcium, potassium, iron a me ka huaʻa A. ʻO kēia ka mea i kiʻekiʻe ma ka papa inoa o nā meaʻai omega 3 meaʻai.

• ʻAila ʻala

he ʻano ʻaila i loaʻa mai ka limu aila algaeke kū nei ʻo ia kekahi o nā kumu lāʻau liʻiliʻi o EPA a me DHA. Hoʻokahi haʻawina i hoʻohālikelike i nā ʻaila ʻaila ʻala me ka salmon moʻa a ʻike ʻia ua ʻae maikaʻi ʻia nā mea ʻelua a ua like ka absorption. Loaʻa maʻamau i ka ʻano palupalu, hāʻawi maʻamau nā mea hoʻohui aila algal i 400-500mg o DHA a me EPA i hui pū ʻia. 

• Nā hua kanu

Nā hua kanu Ma waho aʻe o ka protein, ka magnesium, ka hao a me ka zinc, aia ma kahi o 30% momona a hāʻawi i ka nui o ka omega 3. Aia ma kahi o 28 mg o ALA ka 6000 grams o nā hua cannabis.

• Walnut

WalnutHoʻopiha ʻia me nā momona olakino a me nā ʻakika momona ALA omega 3. Aia ma kahi o 65% ​​momona ma ke kaumaha. Hoʻokahi wale nō lawelawe o ka walnuts hiki ke hoʻokō i nā pono o nā lā āpau o ka omega 3 fatty acids; Hāʻawi ka 28 grams i 2542 mg o omega 3 mau momona momona.

• Nā hua flax

Nā hua flaxHāʻawi ia i ka nui o ka fiber, protein, magnesium a me manganese. He kumu maikaʻi loa ia o ka omega 3. Aia i loko o 28 grams o ka flaxseed he 6388 mg o ALA omega 3 mau momona momona, ʻoi aku ma mua o ka nui o kēlā me kēia lā.

• Soybean

Soybean He kumu maikaʻi ia o ka fiber a me ka protein meaʻai. Loaʻa pū kekahi i nā meaʻai ʻē aʻe e like me riboflavin, folate, vitamina K, magnesium a me ka potassium. ʻO ka hapalua kīʻaha (86 grams) o ka soybean maloʻo maloʻo he 1241 mg o omega 3 mau momona momona.

E hōʻuluʻulu;

ʻO ka Omega 3 he mau momona momona polyunsaturated. Ma waena o nā pono o ka omega 3, ka mea e hoʻopōmaikaʻi nui ai i ke olakino puʻuwai, ʻo ia ka ulu ʻana o ke olakino lolo a me ka ulu ʻana o nā keiki. Hoʻoikaika ia i ka hoʻomanaʻo, hoʻomaha i ke kaumaha, hoʻomaha i ka mumū. Kāohi ia i nā maʻi maʻi e like me ka maʻi kanesa a me ka ʻāʻī.

ʻOiai aia he 11 mau ʻano o ka omega 3 fatty acids, ʻo ka mea nui loa ʻo ALA, EPA a me DHA. Loaʻa ka DHA a me ka EPA i nā meaʻai holoholona, ​​ʻoiai ʻo ALA aia wale nō i nā meaʻai mea kanu. ʻO nā ʻano momona omega 3 maikaʻi loa ʻo EPA a me DHA.

ʻO nā meaʻai e loaʻa ana i ka omega 3 ka mackerel, salmon, cod liver oil, herring, oysters, sardines, anchovies, caviar a me nā hua manu. ʻO nā meaʻai i loaʻa ka omega 3 lāʻau; nā hua flax, nā hua chia, nā pua Brussels, ka puaʻala, purslane, ka aila algae, ka walnuts a me ka soybeans.

Nā kūmole: 1, 2, 3