10 ʻO NĀ PONO OLAKINO MAIKAʻI LOA O NĀ IʻA

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Pono Nānā

Mai Miss

Ka home Ola Meaʻai kūpono Nutr oi-Amritha K Na Amritha K. ma ka lā 26 o Mei 2019

He pā ʻoe i ka iʻa iʻa, ʻo ka iʻa paha? Inā ʻae, aia kekahi nūhou maikaʻi nāu! Kaawale mai ka leʻaleʻa ʻana i nā mea ʻono o ka iʻa, aia iā ʻoe i kēia manawa he mau kumu olakino e hoʻopau ai i ka nui o lākou!

ʻO ka iʻa kekahi o nā meaʻai olakino hiki ke loaʻa i nā pono olakino hiki ke loaʻa. Hoʻouka ʻia me nā mea nui a pono e like me ka protein, wikamina D, calcium, phosphorous, he kumu waiwai nui ia o nā minelala e like me ka hao, zinc, iodine, magnesium a me potassium. ʻO ka iʻa kekahi o nā kumu waiwai maikaʻi loa o nā pono pono e like me ka omega-3 fatty acid. Kōkua kēia mau mea i ka mālama ʻana i kou kino a kōkua pū i ka hoʻomohala ʻana o ke kino a hoʻomaikaʻi i ka hana noʻonoʻo ^[1] .

ʻO ka manaʻo moʻomeheu kahiko i nā wahi he nui o ka honua, e like me India, ʻōlelo i ka poʻe e noho ana ma nā kahakai kahiki e ʻoi aku ke akamai, ʻoi aku ke olakino maikaʻi a me ka ʻili maikaʻi, no ka mea, ʻo kā lākou meaʻai nui ka iʻa. ^[elua] . ʻAʻole paha he kuhi wale kēlā manaʻoʻiʻo, no ka mea, ua ʻike pū ʻia nā noiʻi noiʻi ʻepekema he nui nā pono olakino kupaianaha o ka iʻa.

Hoʻohui iʻa i kāu papaʻai i kēlā me kēia lā a ʻohi i kēia 10 mau pono olakino maikaʻi loa o kēia manawa.

Nā Pōmaikaʻi Ola o ka ʻAi ʻAi

ʻO ka ʻai ʻana i ka iʻa ʻaʻole ka hopena o kāu pūhaka, akā kōkua pū kekahi i nā hana kino ʻē aʻe e like me ka ulu ʻana o ke ake, ka lolo, a pēlā aku, a me ka hoʻoponopono ʻana i kou hiamoe. ʻO ka ʻai ʻana i ka iʻa i kēlā me kēia lā hiki ke hoʻēmi i ka makaʻu no kekahi mau maʻi, keu hoʻi me nā mea e pili ana i ka puʻuwai ^[3] ^[4] ^[5] .

ʻO nā kiʻiʻoniʻoni hollywood kiʻekiʻe 5

1. Kāohi iā Alzheimer

ʻO kahi noiʻi i paʻi ʻia ma The Journal Of American Medical Association ma 2016, i ʻōlelo ʻia ʻo ka ʻai ʻana i ka iʻa i nā manawa maʻamau e hoʻomaikaʻi i ka mea hina o ka lolo kanaka e pale ai i ka hoʻohaʻahaʻa wikiwiki ʻana o nā lolo i ka wā ʻelemakule, no laila e pale ana i ka maʻi ʻo Alzheimer.

2. Hoʻoemi i ka maʻi maʻi maʻi puʻuwai

E like me ka noiʻi i paʻi ʻia i loko o ka American Journal Of Cardiology, ʻo ka ʻai ʻana i ka iʻa i kēlā me kēia manawa hiki ke hoʻohaʻahaʻa i nā maʻi puʻuwai i kahi nui, ʻoiai ʻo ka omega-3 mau momona momona i loaʻa i nā iʻa hiki ke mālama i kou puʻuwai olakino ma ka hōʻemi ʻana i nā triglycerides, hoʻemi ana i ke kō ʻana o ke koko a hoʻohaʻahaʻa i ke kaomi o ke koko.

3. Mālama i ke kaumaha

ʻO ka ʻai ʻana i ka iʻa i ka manawa mau hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā pae hormonone serotonin i ka lolo, i hiki ke mālama a hoʻēmi i nā hōʻailona e pili ana i ke kaumaha. Pēlā nō, ke kū nei nā omega-3 fatty acid i kēia pono.

4. Hoʻonui i ke olakino o ka maka

ʻO ka omega-3 mau momona momona i ka iʻa i ʻike ʻia e hoʻomaikaʻi i ke olakino maka, ma ka hoʻoulu ʻana i nā mākala a me nā ʻāʻī o nā maka ^[6] . Hiki i ka ʻai mau ʻana o ka iʻa ke kōkua i ka hoʻomaikaʻi ʻana i kāu ʻike a pale i ka hoʻomaka ʻana o nā pilikia e pili ana i ka ʻike.

5. Mālama i ka maʻi kō

E like me ka mea i ʻōlelo ʻia ma mua, waiwai ka iʻa i ka omega-3 fatty acid e kōkua i kou kino i nā ʻano like ʻole. He mea nui ia i ka hōʻemi ʻana i nā ʻōuli o ka maʻi kō. Hāʻawi ke kū ʻana o ka wikamina E i ka iʻa i kēia pono olakino ^[7] .

6. Hoʻoemi i ka makaʻu maʻi ʻaʻai

Wahi a kahi noiʻi i paʻi ʻia i loko o ka American Journal Of Clinical Nutrition, ʻo ka hoʻohui ʻana i ka iʻa i kāu papaʻai i kēlā me kēia lā hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā ʻano maʻi maʻi like ʻole e like me ka maʻi ʻaʻai kolona, maʻi ʻaʻai waha, maʻi ʻaʻai ʻāʻī, maʻi ʻaʻai pancreatic etc. Hiki i ka omega-3 mau momona momona i ka iʻa ke pale i ka hoʻonui pinepine ʻole o nā hunaola maʻi ʻino ^[8] .

7. Hoʻonui i ka maikaʻi o ka hiamoe

ʻO ka ʻai mau ʻana o ka iʻa ke kōkua e hoʻomaikaʻi i kou pōʻaiapuni ^[9] . Ua kākoʻo nā noiʻi like ʻole i ka ʻōlelo i hoʻonui ka ʻai ʻana o ka iʻa i hoʻomaikaʻi i ka maikaʻi o ka hiamoe no ka hapa nui o ka poʻe. Loaʻa ia ma muli o ke kiʻekiʻe o ka huaola D, kahi mea e kōkua ai i ka hiamoe maikaʻi.

8. hoʻoliʻiliʻi kolesterol

ʻO nā iʻa i loaʻa nā omega-3 fatty acid e kōkua i ka hoʻohaʻahaʻa ʻana i nā kiʻekiʻe kolesterol LDL (ʻino) i ke kino. ʻO ka omega-3 fatty acid i ka iʻa i ʻike ʻia e kōkua i ka hōʻemi ʻana i nā pae kolesterol a pale i ka loaʻa ʻana o ka kolamu i loko o ke kino ^[10] ^[8] .

9. Pale i nā maʻi autoimmune

Ua kuhikuhi ʻia nā ʻano noiʻi like ʻole, ʻo ka ʻai ʻana i nā iʻa momona i kēlā me kēia lā hiki ke kōkua i ke pale ʻana i nā maʻi autoimmune e like me ka maʻi diabetes 1. ʻO ke kiʻekiʻe o ka wikamina D i loaʻa i nā iʻa i kōkua i ka pale o ke kino a me ka metabolism glucose ^{[umikumākahi]} .

10. Pale aku i nā ʻōuli PMS

ʻO nā wahine e ʻeha i nā ʻōuli premenstrual pono e hoʻopili i ka iʻa i kā lākou papaʻai maʻamau. Loaʻa ia i ke alo o ka omega-3 fatty acid e pale ana i nā ʻōuli mai ka hanana ʻana ^[12] .

Mea ʻiʻo Iʻa olakino

1. Zesty salmon me nā beets i hoʻomoʻa ʻia a me ka milo

Nā Pono ^[13]

4 mau beetroots hou, ma kahi o 200g
1 mau hua kanu coriander, haki liʻiliʻi
2 sāmona ʻili ʻole
2 & frac12 ʻalani ʻalani, zest o 1 a me ka wai o ka hapalua
3 mau hua ʻuala
1 kālika kālika
ʻAkaʻaka ʻulaʻula, ʻoki liʻiliʻi
4 mau lālā pēpē pēpē
1 avokado, ʻoki loa
1 aila ʻaila ʻoliva

Kuhikuhi

ʻOhana umu i 180 ° C.
E ʻokiʻoki i nā beetroots i loko o ka ʻehā a laila hoʻolei me ka ʻaila 1/2 s aila a me nā ʻano hua coriander.
E hoʻohui i kahi mea ʻono a wahī e like me ka ʻāpana i ka pepa pepa nui.
Hoʻomoʻa no 45 mau min.
Hoʻohui i ka salemona, ʻalani ʻalani a wela iā ia i ka umu no 15 mau min.
Kāwili pono i ke kālika a waiho no 10 mau min.
E hoʻohui i ka kālika i ka wai ʻalani a me ka aila koe me ka mea ʻala e hana i kahi lole.
Wehe i ka pepa hao mai ka umu a hemo i ka iʻa.
E hoʻokomo i ka beetroot i loko o kahi pola me ka ʻakaʻula, koe ka ʻalani ʻalani, nā hua ʻumeke a me nā lau milo.
E kīloi pono a hoʻohui i ka iʻa.

Nā ʻaoʻao ʻaoʻao

ʻO kekahi mau iʻa, e like me ke aliʻi mōkeke, ka manō, a me nā iʻa pahi kaua he waiwai mercury kiʻekiʻe e hiki ke hōʻeha i ka ʻōnaehana o kahi pēpē a keiki ʻōpio paha. ^[14] .
ʻAʻole pono nā wahine hānai a me nā wahine hāpai e ʻai i nā iʻa he nui i nā manawa maʻamau.
Hoʻopili ʻia nā mea hoʻowahāwahā e like me dioxins a me PCB i ka maʻi ʻaʻai a me nā pilikia hānau ^{[umikumālima]} .

Nānā i nā ʻatikala

[1]Daviglus, M., Sheeshka, J., & Murkin, E. (2002). Nā pōmaikaʻi olakino mai ka ʻai ʻana i ka iʻa. Nā manaʻo ma Toxicology, 8 (4-6), 345-374.
[elua]Torpy, J. M., Lynm, C., & Aniani, R. M. (2006). ʻAi iʻa: nā pono olakino a me nā pilikia. Jama, 296 (15), 1926-1926.
[3]Burger, J., & Gochfeld, M. (2009). Nā ʻike i nā pilikia a me nā pōmaikaʻi o ka iʻa iʻa: ʻO nā koho a kēlā me kēia e hōʻemi i ka makaʻu a hoʻonui i nā pono olakino. Ka noiʻi kaiapuni, 109 (3), 343-349.
[4]Harris, W. S. (2004). Hoʻohui aila iʻa: hōʻike no nā pono olakino. ʻO ka nūpepa lāʻau lapaʻau ʻo Cleveland Clinic, 71 (3), 208-221.
[5]Verbeke, W., Sioen, I., Pieniak, Z., Van Camp, J., & De Henauw, S. (2005). ʻO ka ʻike ʻana o ka mea kūʻai aku me nā hōʻike ʻepekema e pili ana i nā pono olakino a me nā pilikia palekana mai ka ʻai ʻana o ka iʻa. Nānā olakino olakino, 8 (4), 422-429.
[6]Patterson, J. (2002). Hoʻomaka - pilikia i ka papaʻai papaʻai: kaulike i ka makaʻu a me nā pōmaikaʻi o ka iʻa iʻa.
[7]Knuth, B. A., A. Connelly, N., Sheeshka, J., & Patterson, J. (2003). ʻO ke kaupaona ʻana i ka pono olakino a me ka ʻike olakino olakino ke ʻai nei ʻoe i ka iʻa i hopu ʻia. Nānā i ka Risk: An International Journal, 23 (6), 1185-1197.
[8]Brunner, E. J., Jones, P. J., Friel, S., & Bartley, M. (2008). ʻO ka iʻa, olakino a me ke olakino olakino kai: nā kulekele i ka hoʻokuʻi. ʻO ka puke pai honua o ka maʻi epidemiology, 38 (1), 93-100.
[9]Nettleton, J. A. (1995). ʻO ka Omega-3 momona momona a me ke olakino. InOmega-3 mea momona momona a me ke olakino (pp. 64-76). ʻO Springer, Boston, MA
[10]Huang, T. L., Zandi, P. P., Tucker, K. L., Fitzpatrick, A. L., Kuller, L. H., Fried, L. P., ... & Carlson, M. C. (2005). ʻOi aku ka maikaʻi o nā iʻa momona i ka makaʻu dementia no ka poʻe me ka ʻole APOE ε4. Neurology, 65 (9), 1409-1414.
[umikumākahi]Tuomisto, J. T., Tuomisto, J., Tainio, M., Niittynen, M., Verkasalo, P., Vartiainen, T., ... & Pekkanen, J. (2004). Ka nānā ʻana i ka pōmaikaʻi-pōmaikaʻi o ka ʻai ʻana i ka salemona mahiʻai. ʻEpekema, 305 (5683), 476-477.
[12]Pieniak, Z., Verbeke, W., & Scholderer, J. (2010). ʻO nā manaʻo pili i ke olakino a me ka ʻike o nā mea kūʻai aku e like me nā mea e hoʻoholo ai i ka iʻa iʻa. Ka Nūpepa o ka meaʻai a me nā dietetics kanaka, 23 (5), 480-488.
[13]BBD ʻAi maikaʻi. (n.d.). Nā kuhikuhi iʻa iʻa olakino [Blog post]. Ua kiʻi ʻia mai, https://www.bbcgoodfood.com/recipes/collection/healthy-fish
[14]Maslova, E., Rifas-Shiman, S. L., Oken, E., Platts-Mills, T. A., & Gold, D. R. (2019). ʻO nā waikawa momona i ka hāpai ʻana a me ka makaʻu o ka noʻonoʻo ʻana i ka maʻi āpau a me nā hopena hanu i ka wā kamaliʻi. Nā Helu o ka Allergy, Asthma & Immunology, 122 (1), 120-122.
[umikumālima]Grandjean, P., Lederman, S. A., & Silbergeld, E. K. (2019). ʻO ka ʻai ʻana o ka iʻa i ka wā hāpai. JAMA pediatrics, 173 (3), 292-292.