ʻO ka hoʻopaʻa pono ʻana o ka Omega-3 Fatty Acids

Ua ʻike maikaʻi ʻia nā pono olakino o ka omega-3 fatty acid. Akā ʻoiaʻiʻo, pōmaikaʻi wale ʻoe iā lākou inā ʻoe e kau pono iā lākou. No laila pono ʻoe e ʻike mua e pili ana i ke ʻano kūpono a laila hoʻohana wale i ka omega-3 fatty acids.

ʻO ka Omega-3 fatty acids - ʻO ke ʻano kūpono e pili ana i nā hōʻailona

Ua hōʻoia ʻia ka Omega-3 fatty acids i nā haʻawina he nui. Hana lākou ma ke ʻano holoʻokoʻa

• anti-inflammatory,
• hoemi koko,
• mea hoʻopalekana,
• pale i ka thrombosis,
• pale i ka puʻuwai
• pale i ka dementia
• hōʻemi i ka ʻeha osteoarthritis,
• keʻakeʻa i nā cell cancer,
• e hoʻonui i ka hiki ke hoʻoikaika
• e hōʻoia - i loko o nā keiki - kahi hana noʻonoʻo kiʻekiʻe
• a he nui aku.

Eia naʻe, ʻaʻole pono kēlā me kēia hōʻailona i ka dosage like. Akā, pili kāu helu i ka pahuhopu, ʻo ia hoʻi ma muli o ka mea e hoʻokō ʻia me ka omega-3 fatty acids.

E hoʻolohe i ka ʻike EPA/DHA o kāu hoʻomākaukau omega-3!

No ka mea, ʻaʻole like ka nui o kēlā me kēia huahana omega-3, pono ʻoe e heluhelu pono i ka mea hoʻokomo a i ʻole ka lepili o ka hoʻomākaukau a nānā pono i ka ʻike EPA a me DHA.

ʻO EPA a me DHA ka kaulahao loloa omega-3 fatty acids eicosapentaenoic acid a me docosahexaenoic acid. ʻOkoʻa me ka alpha-linolenic acid (ALA), ka mea i loaʻa i loko o nā kumu omega-3 mea kanu (ʻaila linseed, ʻaila hemp, chia), ʻo EPA a me DHA nā ʻelua mau momona momona omega-3.

I kekahi manawa, aia wale nō ka hoʻomākaukau ʻana o nā holoholona ma ka mākeke (ʻaila iʻa, ʻaila krill) me EPA a me DHA. No nā makahiki he nui, akā naʻe, aia kekahi mau hoʻomākaukau kūpono a kiʻekiʻe no ka meaʻai maʻemaʻe. Hana ʻia lākou mai kekahi mau algae i waiwai nui i DHA a me EPA.

ʻO ia hoʻi kēia mau algae i ʻai ʻia e ka krill a me ka iʻa a no laila e hōʻoia i ka krill a me ka iʻa i loko o ka omega-3 fatty acids ma kahi mua. No laila, ʻo Algae ke kumu omega-3 kumu a no laila pono e hāʻawi ʻia i ka makemake - ʻoiai inā he vegan ʻoe a ʻaʻole paha.

Eia kekahi, hiki i ke kino o ke kanaka ke hana i kekahi nui o EPA a me DHA pono'ī, ʻo ia hoʻi mai ALA.

ʻO ke ʻano o ka mea i kūpono i kēlā me kēia kanaka, ʻaʻole i hilinaʻi nui ʻia i kāna ʻai ʻana i ka omega-6 fatty acid (ʻaila sunflower, aila safflower, nā momona holoholona). No ka mea, ʻoi aku ka nui o ka omega-6 i hoʻopau ʻia, ʻoi aku ka nui o ka omega-3 fatty acids e pono ai e mālama i ke koena olakino o nā momona momona ʻelua ma kahi o 5: 1 (omega 6 a i omega 3). (I kekahi manawa, hāʻawi ʻia ka ratio ma ke ʻano he 3:1 a i ʻole 2:1, e hōʻike ana ʻaʻohe ʻike maopopo ma aneʻi).

ʻO ka dosage kūpono no nā kānaka olakino

ʻO ka nui o ka omega-3 fatty acids i manaʻo ʻia no ka poʻe olakino (inā i ʻai ʻia ma o ka meaʻai a i ʻole nā ​​​​mea hoʻohui):

• 300 mg a 600 mg EPA/DHA i kēlā me kēia lā a
• 1,100 a 1,600 mg ALA i kēlā me kēia lā (me 1 punetune o ka aila hemp aia ʻoe ma 2,000 mg ALA)

ʻO ke ʻano kūpono no nā maʻi

Hāʻawi pinepine ʻia nā dosage kiʻekiʻe no nā kumu therapeutic. ʻO kēia mau mea a hiki i ka 5,000 mg EPA / DHA i kēlā me kēia lā.

Pono e hoʻomaopopo ʻia ʻaʻole pono e hoʻohana ʻia nā ʻakika momona omega-3 i kēlā mau koina kiʻekiʻe (ʻoi aku ma mua o 2,000 mg i kēlā me kēia lā) i ka poʻe e lawe i ka lāʻau hoʻoheheʻe koko a i ʻole e hoʻonui i ke koko no nā kumu ʻē aʻe ma muli o ko lākou hopena hoʻokahe koko. . Hiki i ke koko ke lilo i "māmā".

No laila, e kūkākūkā mau i ke ʻano kūpono o nā ʻakika momona omega-3 me kāu kauka.

ʻO wai nā mea hoʻohui omega-3 i ʻōlelo ʻia?

E ʻoluʻolu, ʻaʻole pili nā mea i hāʻawi ʻia ma lalo nei i ka nui o ka aila, akā i ka nui o ka EPA/DHA i loko o kēia aila a i ʻole nā ​​capsules. No ka laʻana, hiki i kahi capsule aila salmon haʻahaʻa ke hāʻawi i 500 mg o ka ʻaila salmon, akā aia wale nō 90 mg o EPA a me 60 mg o DHA i kēlā 500 mg o ka ʻaila salmon.

ʻO nā huahana kiʻekiʻe, ma kekahi ʻaoʻao, hiki ke loaʻa ma kahi o 180 mg EPA a me 140 mg DHA no 500 mg capsule o ka aila iʻa.

ʻOiaʻiʻo, hiki iā ʻoe ke hoʻohana i ka aila iʻa a i ʻole ka aila krill, ʻoi aku ka maʻalahi, akā ʻoi aku ka maikaʻi o ka holoholona a me ka hopena kūlohelohe (ʻaila algae) a - inā ʻoe e koho i ka hoʻomākaukau kūpono - e like me ke kiʻekiʻe.

Paipai mākou i nā mea hoʻohui aila algae:

• ʻO ka wai Omega-3 mai ke ʻano kūpono: 350 mg EPA a me 700 mg DHA i kēlā me kēia lā (2.5 ml (50 hāʻule))
• ʻO Omega-3 Vegan mai Norsan: 714 mg EPA a me 1176 mg DHA i kēlā me kēia lā (5 ml (= 1 teaspoon))

He aha ka omega-3 no nā hōʻailona?

ʻO nā dosages i helu ʻia ma lalo nei ka hapa nui mai nā noiʻi lapaʻau. E like me ka mea i ʻike ʻia, hoʻohana mau ʻia nā koina kiʻekiʻe loa i nā haʻawina i hiki i kekahi ke manaʻo e hiki i nā haʻahaʻa haʻahaʻa ke loaʻa nā hopena maikaʻi.

Inā ʻoe e lawe ana i nā kau kiʻekiʻe (ʻoi aku ma mua o 2,000 mg i kēlā me kēia lā), e kamaʻilio mau i kēia me kāu kauka, no ka mea hiki pū kekahi hopena ʻaoʻao a i ʻole ka pilina me ka lāʻau.

• ʻO 5,000 mg EPA / DHA i kēlā me kēia lā (no 6 mau mahina) i hōʻike i kahi hoʻomaikaʻi koʻikoʻi i ka degeneration macular i nā poʻe aʻo a pau. Ua hoʻomaikaʻi maikaʻi ʻia ka maʻi prostate me kēia ʻano.
• Hiki i ka 3,600 mg EPA/DHA i kēlā lā i kēia lā ke hoʻomaha i ka ʻeha o ka ʻiʻo ke lawe ʻia i hoʻokahi pule ma mua o ke aʻo ʻana.
• Ma kekahi mau haʻawina, 3,000 mg EPA/DHA i kēlā me kēia lā i hōʻemi i ka hana ma ka systemic lupus erythematosus.
• ʻO 3,000 mg EPA/DHA ka mea liʻiliʻi loa i kēlā me kēia lā no ka rumatika (rheumatoid arthritis) i mea e hoʻokō ai i ka holomua therapeutic.
  Ua hōʻike ʻia nā haʻawina he 2,500 mg EPA/DHA i kēlā me kēia lā (ma luna o 4 mau mahina) e hōʻemi pono i ka mumū mau loa. ʻO ke ʻano like ʻole i hoʻomaha i ka ʻeha o ka wā (ka ʻōpū o ka ʻōpū i ka wā o ka menstruation) a me ka hopohopo i nā mahina he nui.
• He mea kōkua ka 1,000 mg EPA/DHA i ka hānō i ka lawe ʻana i nā waikawa momona omega-3 no hoʻokahi makahiki.
• 800 i ka 1,000 mg EPA / DHA pono e hoʻohana no nā pilikia o ka naʻau e like me ka maʻi aʻaʻa coronary a me ka pau ʻole o ka naʻau.
• 700 i ka 1,700 mg EPA/DHA - lawe mau ʻia - ua hōʻike ʻia he kōkua i ke kaumaha.
• Pono e lawe ʻia ka 650 mg o omega-3 fatty acid i ka wā hāpai, ʻo ia ka liʻiliʻi
• Pono ka 300 mg i DHA.
• Hiki i ka 500 a i ka 800 mg EPA/DHA ke loaʻa ka hopena anti-inflammatory i nā maʻi ʻeha ʻeha mau loa (Crohn's disease, ulcerative colitis).
• Hiki i ka 300 mg EPA/DHA ke hāʻawi i ka hoʻomaha lōʻihi mai ka premenstrual syndrome PMS.
  Ma kahi haʻawina, 220 mg EPA/DHA i kēlā me kēia lā no ʻeono mahina me ka 1,500 mg glucosamine i hoʻemi ʻia i ka arthrosis.
• Hiki i ka 150 a 600 mg o ka EPA i kēlā me kēia lā ke hoʻomaikaʻi i nā hōʻailona i nā keiki me ADHD.

Inā makemake ʻoe e lawe i nā ʻakika momona omega-3 no ka maʻi maʻi diabetes, a laila hui pū me ka huaora E a me nā antioxidants ʻē aʻe (e laʻa me astaxanthin, OPC, wai aronia, cistus tea, a me nā mea hou aku). No ka mea hiki ke ʻike ʻia nā ʻakika momona omega-3 - inā lawe ʻia i nā koina kiʻekiʻe a inā he liʻiliʻi loa nā antioxidants i ka manawa like - he hopena maikaʻi ʻole i ka hoʻomanawanui glucose.

ʻO ka Omega-3 fatty acids - ke ʻano kūpono a me ka lawe ʻana

Pono e hoʻokaʻawale ʻia ka nui o kēlā me kēia lā o nā ʻakika momona omega-3 i ʻelua aʻe - ʻo ia ka mea e hoʻomaikaʻi ai i ka absorption a ʻo ia hoʻi e hāʻawi like ʻoe i kou kino me ka omega-3 fatty acids.

Lawe ʻia nā ʻakika momona Omega-3 me nā meaʻai, e laʻa me B. Hoʻokahi capsule no ka ʻaina awakea a hoʻokahi no ka ʻaina ahiahi. ʻOiaʻiʻo, hiki iā ʻoe ke lawe pū me nā mea ʻai, e laʻa me B. me kahi ʻai i ke kakahiaka a me kahi lulu protein i ke ahiahi.

Hiki ke lawe mau i ka Omega-3 fatty acids. I ka hihia o nā hoʻopiʻi maʻamau, ʻo ka liʻiliʻi o ka hoʻohana ʻana he ʻekolu mahina.

ʻOiaʻiʻo, ʻaʻole pono e manaʻo kekahi me kēia mau maʻi āpau, hiki i ka omega-3 fatty acids wale nō ke hoʻōla i ka maʻi. ʻO nā ʻakika momona omega-3 i hoʻopaʻa pono ʻia, akā naʻe, - me nā mea ʻē aʻe he nui - he ʻāpana koʻikoʻi o kekahi papahana holistic therapy.