Ngā Kapene Ngāwari Omega 3
| Rerekētanga o ngā Kai | Ka taea e mātou te hanga i tētahi tauira ritenga, Pātai Mai! |
| Nama Tūnga | 5377-48-4 |
| Tātai Matū | C60H92O6 |
| Te wairewatanga | Kāore he |
| Ngā Kāwai | Ngāwari/Kapia, Tāpiringa |
| Ngā tono | Hinengaro, Whakaiti Taumaha |
Me tāpiri e tātou ngā waikawa ngako Omega-3
Ngā waikawa ngako Omega-3 (omega-3)he ngako polyunsaturated e mahi ana i ngā mahi nui i roto i tō tinana. Kāore e taea e tō tinana te whakaputa i te nui o ngā omega-3 e hiahiatia ana e koe hei oranga. Nō reira, he matūkai nui ngā waikawa ngako omega-3, arā, me tiki e koe i ngā kai e kainga ana e koe.
Ko ngā Omega-3 he matūkai ka riro mai i a koe mai i ngā kai (ngā tāpiringa rānei) hei āwhina i te hanga me tepupurihe tinana hauora. He mea nui ēnei mō te hanganga o ia pakitara pūtau kei a koe. He puna pūngao anō hoki, ā, ka āwhina i te pupuri i tō ngākau, i ō pukahukahu, i ō uaua toto, me te pūnaha ārai mate kia mahi i te ara e tika ana.
EPA me te DHA
E rua ngā mea nui -- EPA me DHA -- e kitea nuitia ana i roto i ētahi ika. Ko te ALA (alpha-linolenic acid), tētahi atu waikawa ngako omega-3, e kitea ana i roto i ngā tipu pēnei i ngā nati me ngā purapura. He tino teitei ngā taumata DHA i roto i te retina (kanohi), te roro, me ngā pūtau parāoa. Ehara i te mea ko ēnei waikawa ngako anake e hiahiatia ana e tō tinana hei mahi, engari he nui hoki ngā painga hauora e tukuna ana e rātou.
He "ngako hauora" ngā waikawa ngako Omega-3, ā, ka taea e rātou te tautoko i te hauora o tō ngākau. Ko tētahi painga matua ko te āwhina ki te whakaheke i ō triglycerides. Ko ētahi momo omega-3 ko te DHA me te EPA (kei roto i ngā kaimoana) me te ALA (kei roto i ngā tipu). Ko ētahi kai hei āwhina i a koe ki te tāpiri i ngā omega-3 ki tō kai ko ngā ika momona (pēnei i te hāmana me te makarela), te purapura harakeke me ngā purapura chia.
Kei roto i te hinu ika te EPA me te DHA. Kei roto hoki i te hinu rimu te DHA, ā, he kōwhiringa pai pea tēnei mā te hunga kāore e kai ika.
Ka āwhina ngā waikawa ngako Omega-3 i ngā pūtau katoa o tō tinana kia mahi tika. He wāhanga nui rātou o ō kiriuhi pūtau, e āwhina ana ki te whakarato hanganga me te tautoko i ngā taunekeneke i waenga i ngā pūtau. Ahakoa he mea nui ki ō pūtau katoa, he nui ngā taumata o ngā omega-3 i roto i ngā pūtau o ō kanohi me tō roro.
Hei tāpiritanga, ka whakaratohia e ngā omega-3 he pūngao (calories) ki tō tinana, ā, ka tautoko hoki i te hauora o ngā pūnaha tinana maha. Kei roto i ēnei ko tō pūnaha manawa me te pūnaha endocrine.
Hauora Justgoode tuku ana i te whānuitanga o ngā tāpiringa kai motuhake i roto i te ahua o ngā kāpū, ngā kirimi ngohengohe, ngā papa, me ngā momo kapia.
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