Ngā Hua o ngā Waikawa Ngako Omega-3 mō te Hauora o te Manawa
He tūāpapa nui te hauora o te ngākau mō te kounga o te oranga. He tokomaha te hunga e aro ana ki te whakakori tinana me te karo i ngā kai he nui te huka me te ngako kukū, engari he maha ngā wā ka warewarehia te mahi a ngā ngako "pai", e hiahiatia ana e te tinana. Ko tētahi o ngā momo ngako e tino rangahauhia ana mō ōna painga ki te ngākau ko ngā waikawa ngako omega-3. E mōhiotia ana ēnei matūkai hei āwhina i te pupuri i te mahi a ngā oko toto, hei whakahaere i te mumura, hei tautoko i te manawataki o te ngākau. Ka matapakihia e tēnei tuhinga he aha ngā omega-3, me pēhea te mahi, me pēhea te kai i a rātou mō te hauora pai o te ngākau.
He aha ngā waikawa ngako omega-3?
Ko ngā Omega-3 he rōpū waikawa ngako polyunsaturated nui, arā, kāore e taea e te tinana te whakaputa i ēnei i roto i te nui e tika ana, me tiki mai i te kai. Ko ngā momo omega-3 e toru e mōhiotia whānuitia ana ko:
1. EPA (waikawa eicosapentaenoic): he nui te kitea i roto i ngā ika momona me ngā kaimoana. He mahi tā te EPA ki te whakahaere i te mumura me te hauora o ngā uaua toto.
2. DHA (waikawa docosahexaenoic): he mea nui hoki i roto i ngā ika, ā, he mea nui hoki mō te hanganga o ngā kiriuhi pūtau, tae atu ki ngā pūtau ngākau me ngā uaua toto.
3. ALA (waikawa alpha-linolenic): e kitea ana i roto i ngā tipu pēnei i te flaxseed, te chia seed, te nati wōnati, me te hinu canola. Ka taea te huri i te ALA ki te EPA me te DHA, engari he iti noa te tere hurihanga mō te nuinga o te tangata.
Ahakoa he pai ngā mea e toru, ko te rangahau tino kaha mō te hauora o te ngākau e pā ana ki te kai i te EPA me te DHA mai i ngā puna moana.
He aha te hiranga o te omega-3 mō te ngākau?
Ko te mate o te ngākau me ngā oko toto tonu te tino take o te mate i roto i te maha o ngā whenua. Ko ngā āhuatanga mōrearea ko te toto toto tiketike , te kore taurite o te cholesterol, te mumura mau tonu, te mate huka, te momi hikareti, me te noho noa. Ka mahi ngā Omega-3 i ngā ara maha i te wā kotahi—ehara i te mea he "rongoā kotahi", engari hei wāhanga o te kai hauora me te momo noho e tautoko ana i te ngākau.
Anei ētahi o ngā hua tino nui o te omega-3 mō te hauora o te ngākau.
1. Āwhina ki te whakaiti i ngā taumata triglyceride
Ko tētahi o ngā painga o te omega-3 kua whakamātauhia tonutia ko tōna kaha ki te whakaheke i ngā triglycerides—he momo ngako toto, ina nui, ka honoa ki te pikinga o te mōrearea o te mate ngakau. Ka taea e ngā Omega-3, inā koa ko te EPA me te DHA, te whakaiti i te hanga triglyceride i roto i te ate me te whakanui ake i tō rātou whakakorenga mai i te toto.
Mō ētahi tāngata he nui ngā triglycerides, ka taea e te kai i ngā omega-3 i roto i ētahi horopeta (mā roto i ngā tāpiringa kua tūtohutia e te tākuta) te whakaheke i ngā triglycerides. Heoi, he mea nui kia mārama ko te whakahaere i ngā triglycerides tiketike me whai rautaki whānui tonu: te whakaiti i ngā huka māmā, te whakawhāiti i te waipiro, te whakahaere i te taumaha, me te whakanui ake i te korikori tinana.
2. Tautoko i te toto toto hauora
Ka taea e ngā Omega-3 te āwhina ki te whakaheke i te toto toto i te āhua ngawari ki te āhua taurite, inā koa mō te hunga he toto toto tiketike, he toto toto tata rānei. E whakaarohia ana ko te tikanga he hononga ki te whakapai ake i te mahi endothelial (te arai o roto o ngā uaua toto), te whakapiki ake i te ngāwari o ngā uaua toto, me ngā pānga ārai-mumura.
Ahakoa kāore e taea e ngā omega-3 te whakakapi i ngā rongoā whakaheke toto ina hiahiatia, ka taea e rātou te noho hei wāhanga tāpiri hei tautoko i ngā taumata toto toto tiketike, inā koa ka honoa ki tētahi kai taurite pērā i te kai Mediterranean, te kai DASH rānei.
3. Ka whakaiti i te mumura e whai wāhi ana ki te atherosclerosis
Ehara i te mea he "whakapūtanga ngako" noa iho te Atherosclerosis (te pupūnga ngako i runga i ngā pakitara o ngā oko toto), engari he tukanga uaua e uru ana ki te mumura mau tonu. He pānga ārai-mumura tō ngā Omega-3 mā te hanganga o ngā takawaenga motuhake (hei tauira, ngā resolvin me ngā protectins) e āwhina ana ki te whakahaere i te urupare mumura.
Mā te mumura kua whakahaeretia, ka pai ake te pumau o te papa. He iti ake te tūponotanga o te pakaru o te papa pumau, ā, ka puta he toto totoka ka arahi ki ngā whakaeke ngakau, ki ngā whiu rānei.
4. Āwhina ki te pupuri i te manawataki o te ngākau kia pumau
Ka rerekē ngā raruraru manawa o te ngākau (arrhythmias) mai i te ngawari ki te morearea ki te ora. E whakaarohia ana he mahi nui tā te Omega-3 ki te pumau hiko o ngā pūtau ngākau mā te pā ki ngā kiriuhi pūtau me ētahi hongere katote. He maha ngā rangahau kua whakaatu ko te kai ika auau he hononga ki te whakaiti i te mōrearea o te mate ohorere nā ngā raruraru manawa o te ngākau.
Heoi, kāore i te ōrite ngā pānga o te omega-3 ki ngā arrhythmia puta noa i ngā taupori me ngā āhuatanga hauora katoa. Nō reira, mō ngā tūroro he hītori o ngā arrhythmia, mō te hunga rānei e tango ana i ētahi rongoā, he mea nui tonu te kōrero ki te tākuta i mua i te whakamahi i ngā tāpiringa horopeta nui.
5. Whakapai ake i te hauora o ngā oko toto
Mā te endothelium hauora ka whānui, ka whakawhāiti tika ngā oko toto, ka ārai i te toto toto nui, ka whakahaere hoki i te rere o te toto. Ka tautoko ngā Omega-3 i te mahi endothelial, ā, ka taea te whakarei ake i te vasodilation (te whānui o ngā oko toto). Hei tāpiri, ka taea e ngā omega-3 te awe i ngā āhuatanga o ngā pereti toto, ka ārai i te toto toto nui—ahakoa he ngawari noa iho tēnei pānga i ngā horopeta kai.
Mō te hauora o te ngākau, he painga mō te wā roa ngā oko toto e tere ake ana te urupare, ā, he iti ake te tūponotanga ki te ngoikore o te endothelial.
6. Te kaha ki te whakapai ake i te kōtaha lipid whānui
Ina kōrerohia ngā ngako toto, he maha ngā wā ka aro te tangata ki te cholesterol LDL ("kino") me te HDL ("pai"). Ehara ngā Omega-3 i te mea he matū whakaheke LDL pēnei i ngā statin, engari ka taea e rātou te whai pānga pai ki ngā kōtaha ngako, mā te whakaheke i ngā triglycerides. Mō ētahi tāngata, ka taea e te DHA te whakanui ake i te LDL, ahakoa he maha ngā wā ka haere tahi tēnei me te huringa o te rahi o te matūriki LDL, ka nui ake, ka iti ake te atherogenic. He wāhanga uaua tēnei, nō reira me titiro ki te pikitia mōrearea whānui te whakamaoritanga, kaua ki te tau kotahi anake.
Ngā puna pai rawa atu o te omega-3
Hei whiwhi i ngā painga mō te ngākau , arotahi ki ngā kai katoa. Ko ētahi kōwhiringa he nui te EPA me te DHA:
– Haramona
– Ngā Tātini
– Makarera
- Ānihi
– Tuna (kia aro ki te auau me te pūtake)
Ko ngā puna pai o te ALA (ALA) i roto i ngā tipu ko:
– Ngā purapura chia
– Hinu purapura harakeke me te hinu purapura harakeke
– Kānari
– Pīni soya/pīni edamame
– Hinu Kānora
He rautaki pai te whakakotahi i ngā kai moana me ngā kai tipu, inā koa mō te hunga e hiahia ana ki te whakaiti i te kai mīti whero, e whai ana rānei i tētahi momo kai motuhake.
Me pēhea te kai whai hua?
I te nuinga o te wā, he maha ngā aratohu kai e taunaki ana kia kai i te rua ngā tūnga ika momona i te wiki hei wāhanga o tētahi kai hauora. He mea nui anō hoki te tikanga whakarite: he pai ake te ika i tunua ki te oumu, i kohuatia, i paraitia rānei ki te hinu iti i te parai, i te tuku rānei me ngā ranu he nui te tote me te ngako kukū.
Mena he uaua ki a koe te whakatutuki i tāu kai, he pai pea te whakaaro ki ngā tāpiringa omega-3, inā koa mō ngā āhuatanga pēnei i te triglycerides teitei. Heoi, me whai whakaaro te kōwhiringa hua ki te ihirangi EPA/DHA i ia kāpūru, te kounga purenga, me ngā taunekeneke pea me ngā rongoā whakaiti toto. E taunakihia ana kia kōrero ki tētahi tohunga hauora i mua i te tīmatanga o ngā tāpiringa horopeta teitei.
Ko wai me tūpato?
He haumaru te Omega-3 mai i te kai mō te nuinga o te tangata. Heoi, me aro atu ki ētahi āhuatanga:
– Te whakamahinga o ngā rongoā ārai toto/ārai toto i roto i te toto: mā te nui o te horopeta o te omega-3 ka nui ake te mōrearea o te toto i roto i ētahi tāngata.
– Mate pāwera ki te ika/kaimoana: me whiriwhiri ngā puna tipu haumaru, ngā tāpiringa rānei e ai ki ngā taunakitanga a te tākuta.
– Te haputanga: He mea nui te DHA, engari me aro koe ki ngā ika iti-mercury.
Hei tāpiritanga, he mea nui kia whiriwhiria ngā ika mai i ngā puna pai, kia aro hoki ki ngā take poke (hei tauira, te konukōre i roto i ētahi ika nunui).
Te Katinga
He matūkai nui ngā waikawa ngako Omega-3 e tuku ana i te maha o ngā painga hauora mō te ngākau, mai i te whakaheke i ngā triglycerides me te tautoko i te toto toto, te whakaiti i te mumura, ki te pupuri i te mahi a ngā oko toto me te manawataki o te ngākau. Ahakoa ehara ngā omega-3 i te "whakaora tere", ko te whakauru i ēnei ki roto i tētahi kai taurite - inā koa mā te kai ika momona i ia wā - he taahiraa māmā engari he whai pānga ki te hauora o te ngākau mō te wā roa.
Mena kei a koe ētahi āhuatanga hauora pēnei i te triglycerides teitei, te toto toto tiketike, kei te tango rānei koe i ngā rongoā whakaheke toto, whakaarohia te kōrero ki te tākuta, ki te tohunga kai rānei hei whakatau i tētahi rautaki kai omega-3 haumaru me te tika. Mēnā he huarahi tika, ka taea e ngā omega-3 te noho hei hoa pai mō te ngākau hauora.
