Hōʻike ʻia kahi haʻawina piha piha i ka Omega-3 i hāʻawi ʻole i ka pōmaikaʻi i ka puʻuwai
Ua manaʻoʻiʻo ʻia he maikaʻi nā ʻāpana liʻiliʻi o ka om ega-3 - kahi ʻano momona - no ke olakino o ke kanaka. ʻO ka waikawa Alphalinolenic (ALA), ka waikawa eicosapentaenoic (EPA), a me ka waikawa docosahexaenoic (DHA) nā ʻano nui ʻekolu o nā waikawa momona omega-3. Hiki ke loaʻa maoli kēia mau mea i nā meaʻai a mākou e ʻai ai i kēlā me kēia lā, e laʻa me nā mea kanu e like me nā nati a me nā hua, aia ka ALA a me nā iʻa momona e like me ka salmon a i ʻole ka tuna a me nā ʻaila iʻa e loaʻa ka EPA a me DHA. He manaʻoʻiʻo i ʻae nui ʻia a kaulana paha a i ʻole he 'ʻoiaʻiʻo' i hoʻokumu ʻia ma luna o kekahi mau hoʻokolohua lapaʻau mua i nā makahiki 1980 a me 1990 e hiki i ka ʻai ʻana i nā momona omega-3 ke hāʻawi i ka pale ʻana i nā maʻi pili i ka puʻuwai e like me ka hōʻeha puʻuwai , ka hahau a i ʻole ka make ma ka hoʻohaʻahaʻa ʻana i ke koko a i ʻole ka hoʻemi ʻana i nā pae cholesterol. Loaʻa nā mea hoʻohui Omega-3 ma ke ʻano o nā capsules ma luna o ke kūʻai aku a hoʻopau ʻia e nā poʻe he nui i kēlā me kēia lā me ke kauoha a ke kauka a i ʻole me ka ʻole.
Meta-analysis - kahi hui o nā ho'āʻo he nui
Ua hōʻike ʻia kahi loiloi ʻōnaehana Cochrane hou loa he hopena iki a ʻaʻohe hopena o nā mea hoʻohui omega-3 i ka pilikia o kekahi i nā maʻi puʻuwai ma muli o kahi loiloi piha o nā hōʻike. ʻO ka hui ʻo Cochrane kahi pūnaewele honua o nā loea i hoʻolaʻa ʻia no ka hoʻomaopopo ʻana i ke kulekele olakino. No kēia haʻawina, ua mālama ʻia he 79 mau hoʻokolohua randomized me 112,059 poʻe e loiloi i nā hopena o ka lawe ʻana i ka momona omega-3 ma ke kahe o ka puʻuwai a me nā maʻi. Ua hoʻolālā ʻia a mālama ʻia he 25 mau haʻawina a ua komo mai nā mea komo mai ʻAmelika ʻĀkau, Australia, ʻEulopa a me ʻAsia. Ua hoʻokomo ʻia nā kāne a me nā wahine olakino a i ʻole nā maʻi liʻiliʻi a nui paha i mau mea komo. Ma ke koho ʻana, pono kēlā me kēia mea komo e mālama i kā lākou ʻai a i ʻole me ka ʻai e lawe i ka mea hoʻohui momona omega-3 ma ke ʻano o kahi capsule i kēlā me kēia lā no hoʻokahi makahiki. Ua loiloi ka meta-analysis i ka lawe ʻana i kēlā me kēia lā o ka momona omega-3 a ua loiloi kekahi mau haʻawina i ka lawe ʻana i ka iʻa ʻaila e like me ka salmon a me ka tuna a i ʻole nā meaʻai waiwai ALA ʻoiai ua noi ʻia nā mea komo ʻē aʻe e mālama i ka lawe ʻana i ka meaʻai maʻamau.
ʻAʻohe hopena nui o nā mea hoʻohui Omega-3
Ma hope o ka loiloi ʻana i nā hopena, ua hoʻoholo nā kānaka noiʻi he hōʻike koʻikoʻi ka ʻoiaʻiʻo he hopena iki a ʻaʻohe paha o ka omega-3 i ka pilikia o ke kanaka i ka hōʻeha puʻuwai , nā hahau a i ʻole nā hewa puʻuwai. Eia kekahi, ʻaʻohe hopena nui o ka omega-3 i ka pilikia o ka make e like me ka helu ʻia ʻana ma 8.8% no nā mea komo i lawe i nā mea hoʻohui, ʻoiai 9% no ka hui i kāohi ʻia i lawe i ka meaʻai maʻamau a ʻaʻole i lawe i nā mea hoʻohui. ʻAʻohe hopena o nā mea hoʻohui Omega 3 i ka pilikia o nā hanana cardiovascular e like me ka hahau ʻana a pēlā aku. ʻO EPA a me DHA- nā waikawa momona omega-3 kaulahao lōʻihi - ua hoʻemi i kekahi momona koko, triglycerides (hiki ke hōʻike i ka pale ʻana mai nā maʻi puʻuwai) a me ka cholesterol HDL akā ʻo ka hoʻemi ʻana i ka HDL he hopena ʻē aʻe.
Aia nā 'hōʻike kūpono' e hōʻike ana he liʻiliʻi ka pono o ka ʻai ʻana i ka ALA hou aʻe mai nā walnuts i hoʻohui ʻia ma ka pilikia o nā hanana cardiovascular nui a i ʻole ke kaumaha o ke kino e ʻike ana ua hoʻemi ʻia ka pilikia o nā hewa i loko o ka puʻuwai mai 3.3 a 2.6%. Ua ʻike ʻia ka liʻiliʻi o ka pono o ka ʻai ʻana i ka ʻaila canola a me nā nati, ʻoiai hoʻi i ka pale ʻana i nā arrhythmias puʻuwai. ʻAʻohe hōʻike i hōʻiliʻili ʻia ma nā pono o ka ʻai ʻana i nā iʻa ʻaila a ʻaʻole nui ka ʻike i hiki ke hōʻiliʻili ʻia ma nā kūlana maikaʻi ʻole e like me ke kahe ʻana o ke koko a i ʻole nā ʻū koko mai ALA. Mai ka ʻike nui i hōʻiliʻili ʻia mai nā haʻawina 25, ʻaʻohe hopena pale maopopo o ka omega-3 i ʻike ʻia. Ua ʻōlelo ʻia ka manawa kūpono e loaʻa ai kekahi mau pono mai nā mea hoʻohui omega-3 he hoʻokahi i loko o 1,000.
ʻOi aku ka nui o ka meaʻai olakino
ʻO ka manaʻo kaulana a ʻae nui ʻia e pale ana nā mea hoʻohui EPA a me DHA omega-3 i ka puʻuwai ua ʻōlelo ʻia he mea hoʻopaʻapaʻa a hiki ke hoʻopaʻapaʻa ʻia. Manaʻo ka nui o nā loea he mea paʻakikī loa ia e hiki i hoʻokahi mea kikoʻī o ka meaʻai ke kuleana no ka hōʻemi ʻana i ka pilikia o nā maʻi puʻuwai . ʻO ka ʻaoʻao kālā o ka ʻai ʻana i nā mea hoʻohui ua hoʻopaneʻe ʻia hoʻi a ʻoi aku ka maikaʻi o ka ʻōlelo ʻia e loaʻa kahi meaʻai olakino holoʻokoʻa a hoʻōki i ka hoʻohana pono ʻole ʻana i nā mea hoʻohui ma luna o ke kauka. Eia nō naʻe, inā ua aʻo ʻia nā mea hoʻohui omega-3 e ke kauka no kekahi kumu kikoʻī a laila pono kekahi e hoʻomau i kā lākou lawe ʻana. A i ʻole, ʻo ka ʻōlelo aʻoaʻo maikaʻi loa e loaʻa ka omega-3 ma o nā meaʻai kūlohelohe ma mua o nā mea hoʻohui.
Ua ʻike ʻia kēia meta-analysis he loiloi ʻōnaehana piha hilinaʻi i hōʻiliʻili i ka ʻike i uhi ʻia i nā manawa lōʻihi mai nā hui nui o ka poʻe e hāʻawi ana i nā hōʻike ikaika a ua hoʻoholo ʻo ka hoʻonui ʻana i ka lawe ʻana i nā momona omega-3 ʻaʻole paha e pale i ko mākou mau puʻuwai . ʻO ALA wale nō ka mea he waikawa momona koʻikoʻi, i ʻōlelo ʻia he ʻāpana koʻikoʻi o ka ʻai kaulike a ʻo kona hoʻonui ʻana i ka lawe ʻana he mea pono iki no ka pale ʻana a me ka mālama ʻana paha i nā hanana cardiovascular. Ua noi ʻia kēia loiloi i mālama ʻia e ka hui Cochrane e ka World Health Organization e hana nei i ka hoʻopou hou ʻana i kā lākou mau alakaʻi ma nā momona polyunsaturated.
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Puna (s)
ʻAbdelhamid AS et al. 2018. Nā waikawa momona Omega-3 no ka pale mua a me ka lua o nā maʻi cardiovascular. ʻIkepili Cochrane o nā loiloi ʻōnaehana . https://doi.org//10.1002/14651858.CD003177.pub4
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