Iingenelo ezinokwenzeka
Sibanzi
I-Omega-3 fatty acids yinto eqhelekileyo yokuncedisa izondlo ezithathwa rhoqo ngefuthe leoli yeentlanzi okanye ioli ye-flaxseed. Zihlelwe njengamafutha e-polyunsaturated, enye yeemeko "ezilungileyo" (ngokuchasene neoli "embi", egcweleyo.)
I-Omega-3s ikholelwa ukuba idlala indima ebalulekileyo, kuquka:
- Ukuncedisa uphuhliso lobuchopho kunye nomsebenzi,
- Ukunciphisa ukuvuvukala,
- Ukunciphisa ubuhlungu kunye neentlungu zentliziyo,
- Ukukhusela isifo senhliziyo,
- Ukunciphisa uxinzelelo lwegazi,
- Ukunciphisa ingozi yomhlaza , isifo sikashukela kunye nesifo se-Alzheimer.
Zinganceda ukunciphisa ukudandatheka , i- asthma , ixesha elibuhlungu , kunye ne- rheumatoid arthritis . Nangona kunjalo, ubungqina abuyinto enzima kule mimandla.
I-Omega-3s ye-Fibromyalgia & Chronic Patigue Syndrome
Ezinye iincwadi zibonisa ukuba i-omega-3s ingaphucula iimpawu ze- fibromyalgia kunye nesifo esingapheliyo . Olunye uphando lubonise ukuba i-omega-3 fatty acids ziphakathi kwezinto eziqhelekileyo ezithatyathwa ngabantu abane-fibromyalgia.
Abanye abaphandi bacinga ukuba i-omega-3 fatty acids inokunceda ukunciphisa uxinzelelo lwe-oxidative, apho uphando lubonisa ukuba lunokudlala indima kule miqathango.
Abantu abaninzi bathabatha i-omega-3 supplements, okanye badle ukutya okucebile kwi-omega-3s, ukuze balwe nokutshaya. I-syndrome yokunyamekela ingapheliyo ikholelwa ukuba ihambelana nama- cytokines angama-pro-inflammatory. Olunye uphando lubonisa ukuba i-fibromyalgia ingabandakanya ukuvuvukala kwe- fascia .
Asazi ukuba ngaba bancedisa ukuxhatshazwa kwengqondo ("fibro fog") okanye iintlobo zentlungu ekhethekileyo yeemeko okanye izitenxo ze-cardiovasculars eziqhelekileyo kwi-syndrome engapheliyo .
Isistim
Abanye abaqeqeshi bezempilo bacebisa ukuba abantu abangadli ukutya okuzityebi kwi-omega-3s bathatha ii-milligram ezingama-500 ngosuku kwizibonelelo.
Oogqirha banokucebisa ukuba abantu abaneemeko ezithile, ezifana nesifo senhliziyo, bathathe ngaphezulu. Kubalulekile ukuba uxoxe ngezidingo zakho zokuncedisa ugqirha wakho.
Kwi Diet yakho
Unokufumana i-omega-3 fatty acids ekutya ukutya okuqela, kuquka:
- Intlanzi entle (i-salmon, ityhuna, i-herring, i-sardines, i-anchovies),
- Elwandle,
- Algae,
- Walnuts,
- I-Canola kunye neoli,
- Iiflegi kunye neoli,
- IiSoybe.
Imiphumela
Ngenxa yokuba i-omega-3 yendalo ayithethi ukuba ikhuselekile kuwo wonke umntu okanye nayiphi na imali. Kubalulekile ukuba uqaphele imiphumo emibi.
Iziphumo eziqhelekileyo ziquka:
- Isisu esimoshakele,
- Uhudo,
- Ukunyuka kwebhola,
- Ukutshisa i-Heartburn / acid reflux,
- Iintlungu zesisu kunye nokubetha.
Abanye abantu abayithandi "intlanzi" ukunambitheka ezi zinto zongezelelo zingashiya emva. Ukubaphatha ngokutya kunokunceda ukunciphisa le ngxaki kunye nezinye iziphumo ezibi. Inokukunceda kwakhona ukuqala ngesilinganisi esisezantsi kwaye ukwandise kancane kancane.
Ngelixa lingaqhelekanga kuma-dosage aphantsi, i-omega-3s inokwandisa umngcipheko weengxaki zokuphuma kwegazi, kubandakanywa uhlobo lwesifo. Izilingo eziphezulu zingadibaniswa kunye neempumlo zamanzi kunye negazi kumchamo. Ukwanda kwetyhukela yegazi kubantu abanesifo sikashukela kunokwenzeka, kodwa akunakwenzeka.
Abo banenkxalabo enkulu okanye i-bipolar disorder bangaba nemania, ukungazinzi, okanye ukunyuka kwesikhumba.
Ezinye iintlanzi zingenayo i-contaminants, kubandakanya i-biphenyls ene-polychlorine (i-PCBs), i-dioxins kunye ne-methylmercury. Ezi zinto zikholelwa ukuba zakhiwe kwinyama, kungekhona ioli, ukuxhaswa okunjalo kubonwa njengekhuselekile.
Ukuxhaswa kwexesha elide kunokubangela ukuba i-vitamin E iswele. Ugqirha wakho unokukuvavanya kule ngxaki.
Ngaba Kukulungele?
Kuhlala kuluvo oluhle ukuthetha nogqirha wakho malunga nezongezelelo ongathanda ukuzenza ukuze uqiniseke ukuba akuyi kuba yingxaki nayiphi na enye iminye imichiza okanye iimeko.
Nangona kunjalo, i-omega-3 ngokuqhelekileyo ibonwa njengekhuselekile kwaye ifumaneka ngokulula naphi na xa kuthengisa iimveliso, ngoko kulula ukuba ungeze kwimiqathango yonyango lwakho.
IziNcediso ezingakumbi zoBuhlungu kunye neTenderness
- Magnesium Malate
- Vitamin D
- Izibonelelo ezenza i-neurotransmitters (ezibhalwe ngezantsi) zinganceda ukunciphisa intlungu ye-fibromyalgia
Izixhobo ezongezelelweyo zeBrain Function
Imithombo:
UDyall SC, uMichael-Titus AT. Iyeza zonyango. 2008; 10 (4): 219-35. Izinzuzo ze-neurological ze-omega-3 fatty acids.
Ko GD, et al. Inkcazelo yekliniki yentlungu. 2010 Feb; 26 (2): 168-72. I-Omega-3 fatty acids ngeentlungu ze-neuropathic: iimeko zecala.
Liptan GL. Umbhalo we-Bodywork and Movement Therapies. NgoJan 2010; 14 (1): 3-12 Fascia: Ikhonkco elahlekileyo ekuqondeni kwe-pathology ye-fibromyalgia.
Maes M. Inkqubela phambili kwi-neuro-psychopharmacology kunye neengqondo ze-biological. I-co-occurrence engabonakaliyo kwaye ingabonakaliyo: Ukudandatheka kunye nesifo esingapheliyo isifo sezinto ezibonakalisa ukuvuvukala okwabelwanayo, oxidative kunye ne-nitrosative.
Maes M, Mihaylova I, Leunis JC. Iileta ze-endocrinology ze-Neuro. 2005 Dec; 26 (6): 745-51. Kwi-syndrome engapheliyo, i-omega-3 ye-poly-insaturated fatty acids inxulumene nokunciphisa i-serum zinc kunye neziphene kwi-T cell activation.
Ozgocmen S, et al. Rheumatology ngamazwe ngamazwe. 2006 ngoMeyi; 26 (7): 585-97. Iingcamango zamanje kwi-pathophysiology ye-fibromyalgia: inxaxheba enokuthi uxinzelelo lwe-oxidative kunye ne-nitric oxide.
Ozgocmen S, et al. Rheumatology International. 2006 ngoMeyi; 26 (7): 598-603. I-antioxidant isimo, i-lipid peroxidation kunye ne-nitric oxide kwi-fibromyalgia: i-etiologic kunye neengxaki zokwelapha.
Ozgocmen S, et al. Iphephabhuku lamazwe ngamazwe ngamayeza eklinikhi kunye neyeza. Impembelelo ye-omega-3 fatty acids ekulawuleni i-fibromyalgia syndrome.
Shaver JL, et al. Umbhalo wezempilo yabasetyhini. Iyeza ezizimela ngokwazo kunye nokusetyenziswa kwemifuno / ukuxhaswa ngabasetyhini kunye nangaphandle kwe-fibromyalgia.
I-Tida kude B, i-Tensi B. Iingcamango zonyango. 2002 uMar; 58 (3): 249-50. Unyango lwe-syndrome engapheliyo yokunyamekela ngokutya okuncedisayo kunye ne-omega-3 fatty acids-ingcinga efanelekileyo?