John Myers
Ke hoʻolaha mau nei ka poʻe pāpaʻi i nā mea hoʻohui meaʻai he mea pau ʻole ke kālā. I kēia mau lā, ua ʻōlelo ʻia e hiki ke mālama ʻia nā momona momona omega-3. Hōʻike ka noiʻi hou loa he mea nui ka omega-3 fatty acids i kekahi papahana anti-aging, no ka mea hiki iā lākou ke hoʻolōʻihi i ke kaʻina hana ʻelemakule a me nā hōʻailona maʻamau e pili ana i ka makahiki.
Hoʻopau ka Omega-3 fatty acid i ke kaʻina hana ʻelemakule
Ua loiloi ka meta-analysis i ka ʻikepili o ka huina o 68,680 poʻe. Makemake lākou e ʻike i ka omega-3 fatty acids - kēlā polyunsaturated fatty acids i loaʻa ʻole i kā mākou meaʻai hou - ʻaʻole hiki ke loaʻa i kahi hopena koʻikoʻi i ke olakino kanaka. ʻAʻole i pili i nā maʻi cardiovascular.
Eia nō naʻe, ua ʻike ʻia ua komo pū kēia loiloi i ka ʻikepili o kēlā poʻe i komo i ka lawe ʻana i nā meaʻai i loko o ka omega-3 no ka manawa pōkole loa a i ʻole ka lawa ʻole.
Eia nō naʻe, hiki ke loaʻa i nā mea hoʻohui meaʻai ke loaʻa ka hopena ʻike inā e hoʻopaʻa pono ʻia a lawe ʻia no kekahi manawa liʻiliʻi.
ʻAʻole hiki i ka Omega-3 fatty acids ke loaʻa wale ka hopena anti-inflammatory, a pale i ka puʻuwai a me nā kīʻaha koko, akā e hoʻopaneʻe i ke kaʻina ʻelemakule.
ʻO ka Omega-3 fatty acids: ʻoi aku ka maikaʻi ma mua o ka wā
Eia nō naʻe, ʻo nā mea kākau o kēia noiʻi ʻana i ʻike pono i ka nānā ʻana i ka ʻikepili maʻi e noʻonoʻo ana i ke ʻano, ke ʻano, a me ka lōʻihi o ka lawe ʻana e ʻoi aku ka maikaʻi o ka ʻike ʻana i nā pilina paʻa ma waena o nā momona momona omega-3 a me kā lākou hopena.
ʻO ka mea pōʻino, ʻaʻole i hoʻōki ka nawaliwali o kēia ʻatikala i ka hoʻolaha ʻana i nā poʻomanaʻo maikaʻi ʻole e pili ana i ka omega-3 fatty acids a me ka hoʻolaha ʻana ʻaʻohe pono o kēia mau ʻaila. Pōmaikaʻi no ka poʻe i manaʻoʻiʻo i kēia hōʻino.
Hoʻonui ka Omega-3 fatty acid i ka meaʻai
ʻO kahi noiʻi ʻelua makapō, placebo-controlled mai The Ohio State University (i paʻi ʻia ma ka puke pai ʻO Brain, Behavior, and Immunity) ke hōʻoia nei i kēia manawa e loaʻa i nā aila waiwai omega-3 nā hopena olakino maikaʻi.
Ua koho ʻia ka poʻe i komo ma ke aʻo ʻana ma muli o kēia mau pae hoʻohālike: pono lākou e ʻoi aku ke kaumaha a me ka waena o nā makahiki a hiki i ka ʻelemakule. Eia kekahi, pono lākou e olakino, akā ua loaʻa i nā pae kiʻekiʻe o ka mumū i loko o ke koko.
ʻO kēia ka mea i hiki ke ʻike maopopo ʻia ka hopena o ka omega-3 fatty acids i nā kaʻina hana inflammatory mau.
Ua māhele ʻia ka poʻe komo i ʻekolu hui. No ka manawa o ʻehā mahina, lawe lākou i ka meaʻai i kēlā me kēia lā me ka omega-3 fatty acids a i ʻole kahi placebo.
Ua loaʻa i ka hui 1 nā capsules i loaʻa ka 1.25 grams o ka omega-3 fatty acids a me ka Group 2 i loaʻa nā capsules i loaʻa i ka 2.5 grams o omega-3 fatty acids. Ua loaʻa i ka pūʻulu mana nā capsules me kahi hui momona e pili ana i ka meaʻai maʻamau o ke komohana.
Mālama nā ʻakika momona Omega-3 i kā mākou mea genetic
Hiki i nā hui 1 a me 2 ke hoʻomaikaʻi maikaʻi i ka ʻikepili momona o kā lākou meaʻai ma o ka lawe ʻana i ka omega-3, a laila e hōʻoiaʻiʻo ai i kahi ratio omega-3/omega-6 ʻoi aku ka maikaʻi. Ua hōʻike ʻia i kēia manawa ʻo kēia hoʻololi ʻana i ka hoʻohui ʻana o nā ʻakika momona i loko o nā hui omega-3 ʻelua hiki ke alakaʻi i ka pale maikaʻi o ka genetic material (DNA) i loko o nā keʻokeʻo keʻokeʻo.
Ka mea huna o ka make ole?
No laila he aha ke ʻano o kēia pale DNA? Loaʻa kā mākou mea genetic i loko o kēlā me kēia cell kino ma ke ʻano he 46 chromosomes. Ma nā wēlau o kēlā me kēia chromosome i kapa ʻia he telomeres.
Inā puʻunaue ke kelepona i kēia manawa, pono e hoʻopālua mua ʻia nā chromosomes o ka cell mua i hiki i ke kelepona hou ke loaʻa i kahi pūʻulu piha o nā chromosomes a no laila ke ʻano genetic piha. Me kēlā me kēia mahele pūnaewele, pōkole iki nā telomeres.
I ka wā i pōkole loa ai nā telomeres ma hope o nā haneli he nui o nā māhele cell, ʻaʻole hiki ke puʻunaue hou ke kelepona. Make ʻo ia. Hoʻomaopopo nā telomeres ʻaʻole hiki ke hoʻokaʻawale nā pūnaewele no ka manawa pau ʻole. Inā ʻaʻohe telomeres, ʻaneʻane make ʻole mākou no ka mea hiki i kā mākou mau keena ke māhele pinepine e like me ko mākou makemake.
No nā makahiki he nui, no laila ua kālele ka noiʻi anti-aging i ka ʻimi ʻana i nā ala e hiki ke hoʻohana ʻia e hoʻōki i kēia pōkole mau o nā telomeres i mea e hoʻolōʻihi ai i ke kaʻina hana ʻelemakule.
ʻO ka Omega-3 fatty acids e hoʻolohi i ka hana ʻelemakule
Ua ʻike nā kānaka ʻepekema mai Ohio e hiki ke hoʻolōʻihi ʻia nā telomeres i loko o nā keʻokeʻo keʻokeʻo inā hōʻoia ka poʻe e pili ana i ka ratio o ka momona momona maikaʻi i kā lākou ʻai, ʻo ia hoʻi ka ʻai ʻana i nā waikawa momona omega-3.
ʻO kā mākou mau ʻike ma nā telomeres e hōʻike ana i ka hoʻohana ʻana i ka omega-3 fatty acid e hoʻopilikia maoli i ke kaʻina ʻelemakule,
wahi a Janice Kiecolt-Glaser, ke kumu aʻo o ke Kulanui o Ohio State i kuleana no ke aʻo ʻana.
Akā, pehea e hiki ai i nā ʻakika momona omega-3 a i ʻole ka ratio o ka momona momona maikaʻi ke lawe mai i kēia mau hopena kupaianaha?
ʻO ka Omega-3 fatty acids haʻahaʻa i nā hōʻailona inflammatory
ʻO nā meaʻai meaʻai me nā omega-3 fatty acids e hōʻike i kahi hopena anti-inflammatory ikaika.
ʻO nā kaʻina inflammatory ke kumu o ka nui o nā pilikia olakino. ʻO kēlā me kēia mea hiki ke hōʻemi i ka ʻāʻī he mau pōmaikaʻi olakino maikaʻi loa, ʻo ia ka hopena,
i hoʻohui ʻia ʻo Kiecolt-Glaser. Ua ʻike ka poʻe ʻepekema ʻo ka poʻe i komo i ke aʻo ʻana i lawe i ka omega-3 fatty acids i hōʻemi nui i nā hōʻailona inflammatory i ko lākou koko.
ʻO nā hōʻailona inflammatory (interleukin-6 (IL-6)) i hāʻule i ka 10 pakeneka i ka hui i lawe i ka 1.25 grams o omega-3 fatty acids, a ma ka 12 pakeneka i ka hui 2.5-gram.
I ka hoʻokaʻawale ʻana, ʻo ka hui placebo, ʻaʻole i lawe i ka omega-3 fatty acid akā ua lawe i ka momona momona maʻamau, ua loaʻa i ka piʻi nui o 36 pakeneka o nā hōʻailona inflammatory i ka hopena o ke aʻo ʻana.
ʻO ka haʻahaʻa o ka mumū, ʻoi aku ka ʻōpio o ke kanaka
I ka manawa like, ua ʻike nā ʻepekema i kahi pilina ma waena o ke kiʻekiʻe o ka nui o ka mumū a me ka lōʻihi o nā telomeres. ʻO ka hōʻemi ʻana i ka nui o ka mumū e pili ana me ka hoʻolōʻihi ʻana o nā telomeres.
Hōʻike ikaika kēia ʻike ʻana aia nā kaʻina inflammatory e alakaʻi i ka pōkole ma luna o ka awelika o nā telomeres a pēlā i ka wikiwiki o ke kaʻina ʻelemakule.
ʻO ka Omega-3 fatty acids e hoʻemi i ke kaumaha oxidative
Ua ʻōlelo pū ʻo Polofesa Kiecolt-Glaser, ʻo ka poʻe e loaʻa ana i nā maʻi maʻi a i ʻole ke koʻikoʻi koʻikoʻi hiki ke pōmaikaʻi mai nā mea hoʻohui meaʻai me ka omega-3 fatty acids, ʻoiai ua hōʻike ʻia ua lawa a, ma luna o nā mea a pau, nā mea hoʻohui maʻamau me ka omega-3 -containing supplements dietary. hiki iā lākou ke hōʻemi i ke kaumaha oxidative e 15 pakeneka i hoʻohālikelike ʻia i ka hui placebo.
A optimized fatty acid ratio pū kekahi e hōʻemi i nā radical manuahi i loko o ke kahe koko.
ʻO ka Omega-3 fatty acids e hoʻolōʻihi i ka ʻōpio
ʻO kēia ka noiʻi mua e hōʻike ana i ka hoʻohui ʻana me ka omega-3 fatty acids i nā poʻe paona nui e ola mau ana akā ua kiʻekiʻe nā pae o ka mumū e hiki ke hōʻemi i nā kaʻina hana ʻino i loko o ke kino.
wahi a ka polopeka.
Ma ka ʻaoʻao hoʻokahi, pale ka omega-3 fatty acids i ka ʻāʻī a no laila hiki ke mālama ʻia i mea pale e noho olakino. Ma ka ʻaoʻao ʻē aʻe, hiki ke hoʻohana ʻia i ka therapeutically inā loaʻa kahi maʻi e hōʻemi ai.
Ma muli o ka loaʻa ʻana o ka mumū maʻamau i nā hoʻopiʻi maʻamau e pili ana i ka makahiki e like me ka maʻi naʻau coronary, type 2 diabetes, arthritis, a me ka maʻi Alzheimer, hōʻike ka noiʻi ʻana i ka hoʻohana mau ʻana i nā meaʻai meaʻai kiʻekiʻe me ka omega-3 fatty acids. hōʻemi nui i ka pilikia o ka hoʻomohala ʻana i nā maʻi pili makahiki i ʻōlelo ʻia.
ʻO ka hāʻawi kūpono o nā momona momona omega-3
Hiki ke lawe ʻia ka Omega-3 fatty acids ma nā ʻano like ʻole. ʻO ka meaʻai me ka nui o nā mea kanu, hemp, linseed a me nā kumulāʻau chia, hemp a me ka ʻaila linseed, a - inā makemake ʻoe - ua hāʻawi mua ka iʻa kai i kahi lako kumu o ka omega-3 fatty acids.
Eia nō naʻe, inā e ʻai nui ʻoe i nā hua palaoa (berena, nā mea i hoʻomoʻa ʻia, a me ka pasta), ka ʻiʻo a me nā huahana waiu, a me nā aila mea kanu e like me ka aila sunflower a i ʻole ka aila safflower, e hōʻoia ʻoe e hoʻololi ʻia ka ratio fatty acid i ka makemake o ka nā ʻakika momona omega-6.
Eia nō naʻe, hiki i kahi meaʻai meaʻai momona omega-3 kiʻekiʻe e like me ka krill oil capsules a i ʻole nā mea hoʻomākaukau vegan omega-3 hiki ke hoʻopaʻa hou i ka ratio fatty acid a hōʻoia i ka hāʻawi ʻana i nā ʻakika momona omega-3.
ʻO ka hoʻopaʻa pono ʻana o nā ʻakika momona omega-3
ʻO ke ʻano kūpono o nā ʻakika momona omega-3 ʻo ia ka be-all a me ka hopena-a pau. No ka mea he nui nā hoʻomākaukau ʻana i underdosed a laila ʻaʻole hiki ke loaʻa i kahi hopena - ʻoiai ʻaʻole inā makemake ʻoe e hoʻohana i ka omega-3 fatty acids therapeutically.
