I-Omega-3 fatty acids , equka ukutya kunye nezongezelelo eziqukethe i-eicosapentaenoic acid (i-EPA), i-docosahexaenoic acid (i-DHA) kunye ne-alpha-linolenic acid (ALA) ziboniswe ukuba zinemivuzo eyahlukeneyo yezempilo. Izifundo zibonise ukuba ukutya phakathi naphakathi kwe-2 no-4 amagremu we-omega-3 amafutha acids nsuku zonke kunokunciphisa amanqanaba akho e-triglyceride naphi na phakathi kwe-20 no-45%.
I-American Heart Association (AHA) isincoma ukusetyenziswa kokufumana ezi fats kwizinto zokutya, njenge:
- Iintlanzi ezinamafutha (i-salmon, i-anchovy, i-herring, ityhuna) - I-AHA ibonisa ukuba idla iindawo ezimbini zokuhamba ngeentlanzi ngeeveki.
- Amantongomane - Izifundo zibonise ukuba iincinci zamantongwane - njengama-walnuts, i-pecans, okanye i-almonds-zinokuchaphazela impembelelo yakho yepilid.
- Amafutha - Ukupheka ngamafutha athile, afana ne-canola, umnquma, kunye nemifuno yemifuno ziphezulu kumafutha omega-3 xa kuthelekiswa namanye amafutha.
Nangona kunjalo, ukuba unqweneli ukudla i-servings ephakanyisiweyo yeentlanzi ezinamafutha ngeveki okanye ungathandi ezinye ukutya ezi-omega-3 ezi-fat-containing containing, ungakhangela ukubamba iintlanzi ze-omega-3.
Nangona ukusebenzisa ioli yeentlanzi ezingaphezu kwe-intanethi kunokubonakala ngathi yindlela elula - kunye neyingozi kakhulu yokuphucula intliziyo yakho yezempilo kunye ne-triglyceride kumanqanaba, kukho imiphumo emibi ehambelana nokuyisebenzisa. Ezi ziphumo zempembelelo zibonakala zixhomekeke kwi-dose-oko kukuthi, i-dose ephakamileyo oyithathayo, mhlawumbi uya kuba neyona okanye ngaphezulu kweziphumo zecala.
Imiphumela
Iziphumo eziqhelekileyo eziqhelekileyo ezichaphazelekayo ngokusebenzisa ioli yeentlanzi ziquka:
- I sizathu
- Uhudo
- Ukuguquka
- Intlungu zesisu
- "I-fish burp" - ukubetha nge-aftertaste yentlanzi
Ukuthatha amanani aphezulu e-omega-3 amafutha - kubandakanywa nalawo atholakala kwiintengiso zeoli yeentlanzi - unokusebenzisana namanye amayeza. Oku kubaluleke ngokukodwa ukuba uthatha igazi okanye unesifo sikashukela.
Amanqanaba e-omega-3 e-fatty acids angaphezulu kwama-3 amagremu angakwandisa umngcipheko wegazi-nangona ungathathi iyeza elincinci igazi lakho. Ukongezelela, ukunyuka kwamazinga omega-3 efumaneka kwioli yeentlanzi kunokunyusa ukwanda kwezinga leshukela legazi. Kule meko, umboneleli wakho wezempilo unokugqiba isigqibo sokuguqula okanye ukuyeka - i-dosing yakho yeoli yeentlanzi.
Ukuba ufuna ukusebenzisa i-oil supplement supplements ukuze unciphise i-triglycerides yakho, kufuneka uxoxe ngale nto kunye nomboneleli wakho wezempilo.
Ukuba uthatha izongezo zeoli zeentlanzi kwaye unobungozi bezinye iziphumo ezilapha ngasentla, zikhona iindlela zokunciphisa. Nangona kunjalo, ukuba iziphumo zecala ziba nzima kakhulu, kufuneka unqande ioli yeentlanzi kwaye uthethe nomboneleli wakho wezempilo malunga nezinye iindlela zokunciphisa i-triglycerides yakho.
> Imithombo
> Dipiro JT, Talbert RL. I-Pharmacotherapy: Indlela yePathophysiological, 9th 2014.
> Micromedex 2.0. I-Truven Health Analytics, Inc. i-Greenwood Village, CO.