ʻO ka Vitamin F he inoa paʻakikī no nāʻele momona polyunsaturated, aʻo ka maikaʻi o kēia mau mea iʻoi aku ma mua o ka loheʻana. ʻElua mauʻawaʻawa momona polyunsaturated pono e pono ai nā manoma - Omera 3 a me Omega 6. E hiki ke hoʻopiliʻia kēia mau huaʻaola a noho kaʻawale i loko o ko mākou kino, akā inā i hoʻokōʻia kekahiʻano, aia ma kahi o hoʻokahi o nā mea omega omega mai ka waho mai, no ka mea, ua huilaʻia kekahi mai kekahi.
Nā kumuhana o ka Omega acids
Hiki ke loaʻa nā huamona Omega 3 a me ka Omega 6ʻaʻole wale no ka iʻa, akā, mai nā hua kanu. ʻO kaʻaila o kaʻaila i loko o kaʻaila alpha-linoleic, ka mea, ma hope o kaʻaiʻana, i hoʻololiʻia i Omega 3. Aia kēia mauʻaila i:
- walnuts;
- almonds;
- flax;
- Haleakala;
- nā hua'alaʻula;
- ailaʻaila;
- puaa;
- huaʻai.
Eia naʻe, hoʻokahi wale nō 10% o ka waiū linoleic i loko o kēia mau huahana e hoʻopiliʻia e ke kino. No laila, inā makemake pahaʻoeʻaʻole paha, a he pono keʻai i nā iʻa
.ʻO ke kai a me nāʻano iʻa likeʻole -ʻo kēia ka mea maikaʻi loa a kumu nui o nā huaora a me nā waiʻa momona Omega 3. Aʻo ka momona o ka iʻa, a me ka pōkole o kona nohoʻana,ʻo kaʻoihana kiʻekiʻe o ka ihirangi.
Eia kekahi laʻana,ʻekolu mau lā o nā huaʻai maikaʻi loaʻo ka Omega 3 i loko o ka iʻa i laila:
- cod;
- salmon;
- ana;
- 'ōwili;
- keiki hipa;
- sardine;
- nā meaʻeleʻele lio;
- 'opiʻi;
- kāpena;
- kapi;
- halihel;
- ʻaoʻao;
- kahe;
- hōʻailona;
- ke kai.
A ua loaʻa i loko o 100 g o ka ate i nā lā a pau, mai laila mai e uhi i ka pono no kahi māmā o nā huamona vitamins 3 e lawa ai i ka 10 mau ate o kēia iʻa. A inā ua puka mua ka iʻa mai kou mau pepeiao, hiki iāʻoe ke hoʻopiha i ka huamela me kaʻaila i mālamaʻia ai ka hānai hānai, a ua waiwai nui hoʻi i nā omega acids.
Nā pōmaikaʻi
He mea paʻakikī ke kamaʻilio e pili ana i nā pono o ka Omega 3 a me 6, no ka mea, he mea ola kēia mau mea i ka ho'ōla a hoʻouluʻana i ke kino o ke kino mai ka puʻuwai a me ka lolo i ka lauoho a me nā kui. Eia kekahi mau hōʻailona o kā lākou hana:
- Hiki i nā omega acids e ho'ēmi i ka cholesterol , a laila palekana i keʻano o ka maʻi cardiovascular mai nā maʻi likeʻole - atherosclerosis, ka hāpū i ke koko, nā koko, arrhythmias, etc.
- Pono nā mea a pau o ka Omega i kēlā me kēia lā no ko kāua lolo, a me ka hoʻohana mauʻana i mea palekana mai nā pilikia, nā hōʻeha o ka hakakā, a me ka hoʻonuiʻana i ka uluʻana i kaʻike i nā keiki;
- E pale i ka retina mai kaʻelemakule;
- pale i ka maʻi o Alzheimer;
- ʻo ka pale o ke ake i ka momona;
- e hoʻemi i ka hopena o ka maʻi diabetes;
- e hoʻonui i ka palekana a pale i nā kaʻina hana inflammatory.