Ka Wai Ola - Office of Hawaiian Affairs, Volume 40, Number 2, 1 February 2023 — E Mālamai i ka Pu'uwai Do Your Heart a Favor [ARTICLE+ILLUSTRATION]
E Mālamai i ka Pu'uwai Do Your Heart a Favor
V MALAMA I KOU KINO V ^ CARE FOR YOUR BODY "
Na Jodi Leslie Matsuo DrPH
Ua maopopo kz lawai'a Hawai'i i ka hua 'ana o nā i'a. He mea kēia '
e 'ae'oia ai ka i'a i kēlā me kēia makahiki. 'Ai 'ia kekahi i'a i kekahi
kau, me ka maka'ala 'ana i ka hua 'ana o nā i'a. 'O ka
panina o Lonoikamakahiki ka
ili 'ana mai o ke kapu 'opelu a hiki i Iulai, a ua noa na'e ke kapu aku a hiki i waena o ke kau wela. Maika'i ka i'a i ka vikamina B, 'iokine, a me ka seleniuma. He pale 'okikene ikaika ka seleniuma, e kāko'o ana i ka onaehana kiīpalehia a e kōkua ana i ka 'ālpau. Nui pū ho'i ka 'akika momona 'ome-ga-3. He mea nā 'akika momona 'omega-3 e nā ai ka lumakika, ho emi 'ia nā kūlana triglyceride, a e kuemi ana i ka pilikia maka. Eia pū kekahi, ho emi 'ia nā manawa e pilikia ai i ka ma'i pu'uwai. 'A'ole ho'i like ka maika'i o ka huāle 'omega-3. 'O ke kumu ho'i, ke 'ai 'ia ka i'a, he nui like 'ole nā mea maika'i hou aku ma waho o ka 'ome-ga-3 wale nō, a pēlā e pi'i a'e ai ka maika'i o ke olakino. Eia ho'i kekahi, i ka hana hō'ike 'ana i nā huāle 'aila i'a, 'a'ole i like ka nui o ka 'aila i'a maoli me ka nui i ho'olaha 'ia, a i kekahi manawa ua pau ka pono o ka 'aila i'a. Wahi a ka 'Ahahui Pu'uwai o 'Amelika (American Heart Association) he maika'i ka 'ai 'ana i 'elua ha'awina 'ai o ka i'a pā pule (3-4 'oneki o ka ha'awina 'ai ho'okahi) i mea e emi ai i ka mīkā koko. 'O ia ho'i he 3 kalamu a i 'ole 300 milikalamu o nā 'akika momona 'omega-3 o ka ha'awina 'ai ho'okahi. Ma ke emi 'ana o ka mīkā koko e emi pū ana ka weliweli ma'i pu'uwai. 300 milikalamu i ka ha'awina 'ai 4-'oneki o ke aku maka, he 350 milikalamu ho'i o ka 'ahi, he 875 milikalamu ko ka 'ula'ula koa'e, a puka ka 1,000 milikalamu ma ka opelu a me ke akule! E koho pono, e koho i'a ho'i, ma nā wā a pau i hiki. ■
Native Hawaiians traditionally observed spawning cycles when catching fish. This was to allow
replenishment of fish stock, ensuring a bountiful supply every year. Different fish were
eaten in season, as the spawning cycle of eaeh fish varies. The end of
Makahiki in February marked the kapu
on 'opelu through July, while the kapu on aku was lifted until mid-summer. Fish is a great source of B-vitamins, iodine, and selenium. Selenium is a powerful antioxidant that ean boost your immune system and regulate your thyroid. Fish is also high in ome-ga-3 fatty acids. Omega-3 fatty acids may help relieve rheumatoid arthritis, lower triglyceride levels, and prevent or slow maeular degeneration. Omega-3 fatty acids from eating fish lowers the chances of getting heart disease. Taking omega-3 supplements does not produce these same benefits. The reason is because when eating fish, you get a variety of other nutrients, whieh, combined together, provide greater heahh benefits than supplements alone. Additionally, testing of fish oil supplements has shown that some brands actually contain less fish oil than is listed on the bottle, while others are actually spoiled. The American Heart Association recommends eating two servings of fish a week (3-4 ounces per serving) to lower high blood pressure. This amounts to 3 grams or 300 milligrams of omega-3 fatty acids per serving. Lowering high blood pressure will reduce your risk for heart disease. A 4-ounee serving of fresh aku contains 300 milligrams, yellow-fin 'ahi about 350 milligrams, 'ula'ula koa'e (onaga) around 875 milligrams, and opelu and akule over 1,000 milligrams! Make the healthy ehoiee and choose fish whenever possible. ■ Born and raised in Kona, Hawai'i, Dr. Jodi Leslie Matsuo is a Native Hawaiian Registered Dietician and certified diabetes educator, with training in Integrative and Functional Nutrition. Follow her on Paeehook (@DrJodiLeslieMatsuo), Lnstagram (@drlesliematsuo) and on Twitter (@DrLeslieMatsuo).