Izinzuzo zeMpilo zeNtlanzi, iNantambo, kunye neOyile yeNtlanzi
I-Omega-3 fatty acids inganciphisa i-cholesterol yakho kunye namazinga e-triglyceride. Unokufaka oku kukutya kwakho ngokutya iintlobo ezithile zeentlanzi kunye neentonga okanye ngokuthatha izongezo ezifana neoli yeentlanzi. Kucingwa ukuba "amafutha enempilo," i-omega-3 fatty acids inokubonelela ngezinye iintlawulo ezinempilo kunye nokukunceda ukukhusela isifo senhliziyo.
Yintoni i-Omega-3 Fatty Acids?
I-Omega-3 fatty acids yintlobo yee- polyunsaturated fats ezitholakala kwiintlanzi ezinamafutha, iimveliso zityalo kunye nezinye izongezo.
La mafutha afaka:
- I-ALA (i-alpha-linolenic acid)
- I-DHA (docosahexaenoic acid)
- I-EPA (eicosapentaenoic acid)
I-ALA ifumaneka njengesongezelelo, kodwa inokufumaneka kwiintlobo zeemveliso zityalo, kubandakanywa imbewu (ikakhulukazi imbewu ye-chia kunye ne-flaxseed), i-soybean kunye namantongomane.
I-EPA kunye ne-DHA zifumaneka ngokutya oku kulandelayo:
- Intlanzi ehlambulukileyo, kuquka i-anchovy, i-salmon, ityhuna, i-halibut, i-herring kunye ne-sardines.
- Ezinye iisuthi, ezibandakanya ama-walnuts kunye nama- alimondi .
- Izibonelelo, kubandakanywa ezo zibhalwe njengeoli yeentlanzi, ioli ye-cod, kunye neoli yekrill. Ezi ziqulethe ziqulethe iimali ezihlukeneyo zeEPA kunye ne-DHA.
Zonke iindidi ezintathu ze-omega-3 zibizwa ngokuba "ngamafutha enempilo" kuba azibonakali ukukhuthaza i- atherosclerosis , ehambelana nokubangela isifo senhliziyo. Nangona kunjalo, uphando luye lwaluhlolisisa umphumo we-DHA kunye ne-EPA ekunciphiseni i-lipids kunye nomngcipheko we-cardiovascular disease. I-ALA iyaqhubeka isetyenzwa kodwa ingenakusebenza kangangoko.
I-Omega-3 ifuthe njani iipilisi?
I-DHA kunye ne-EPA ziye zafundwa ngokuyinhloko xa zijonge umphumo wamafutha omega-3 anamaqondo eepidid. Amanyathelo aqhelekileyo e-EPA kunye ne-DHA asetyenziswa kwezi zifundo ziphakathi kwe-900 mg ne-5 amagremu ngosuku.
Ukuze ufezekise loo mali, kuzakufuneka uchithe ininzi yeentlanzi ezinamanqatha, iinantambo, imbewu kunye nezinye ukutya eziqulethwe ngamafutha.
Izibonelelo zingasetyenziselwa ukuzisa amaninzi amaninzi-omega-3 kwisondlo sakho kwaye uncede ukufezekisa inani elijoliswe kuyo. Ngokubanzi, amafutha e-omega-3 abonakala enempembelelo efanelekileyo kumgangatho wakho weepidid.
Amafutha om-omega-3 anempembelelo ephawulekayo kumanqanaba e-triglyceride:
- Olunye uphando lubonise ukuba ukunyuka kwama-900 mg we-omega-3 e-fatty acids ngosuku ngalunye kubangele ukuhla kweepesenti ezingama-4 kwiinqanaba ze-triglyceride emva kweenyanga ezintandathu.
- I-omega-3 esebenzayo kakhulu esebenzayo kwizifundo ezininzi yayiphakathi kwama-2 no-4 amagremu. Oku kubangele ukuhla kwe-triglycerides phakathi kwama-25 ne-45 ekhulwini.
- Ukusebenza kwe-omega-3 fatty acids kwi-triglycerides kubonakala kukuxhomekeke kumthamo. Oku kuthetha ukuba i-omega-3 fatty acids ingaphunyiweyo, amanqanaba akho aphantsi e-triglyceride aya kuwa.
- I-Omega-3 fatty acids ibonakala ithintela i-triglycerides yakutshanje kwaye yasebenza kakuhle xa ilandela ukutya okunempilo.
- Abantu abanamazinga aphezulu kakhulu e-triglyceride (amakhulu kunama-500 mg / dL) abonakala bafumana inzuzo enkulu kwi-omega-3 fatty acid supplementation.
Nangona i-EPA- kunye ne-DHA equlethekileyo iyanciphisa amanqanaba e-triglyceride, anokuchaphazela ezinye iipaliti zepropid yakho.
- Amafutha om-omega-3 anganciphisa i-cholesterol yakho ye- LDL . Olu tshintsho, nangona kunjalo, luthobekile kwaye lusetyenziswa ukusuka kwi-3 kuya kwi-10 ekhulwini.
- Iimpawu ze-Omega-3-naphezu kokwandisa i-LDL-yandisa ukwanda kweLDL yakho. Iincinci ze-LDL ezincinci zingandisa umngcipheko wokuphucula i-atherosclerosis, kanti iindidi ezininzi ze-LDL zithathwa njengenzuzo kwintliziyo yakho yempilo.
- Ukuthatha i-omega-3 fatty acids kubonakala ngathi kwandise amazinga e-HDL .
Ezinye iiNzuzo zeMpilo ze-Omega-3 IiFats
Ngaphandle kokuba nefuthe elihle kwiprofayili yakho ye-lipid, amafutha e-omega-3 anempembelelo entle kwezinye iimeko zempilo yakho yentliziyo.
- Iimpawu ze-Omega-3 zibonakala zikunceda ukugcina intliziyo yakho ibetha ngezinga eliqhelekileyo. Oku kubalulekile kwizigulane ezisengozini yokuhlaselwa yintliziyo kuba i- arrhythmias ibangela imbangela yokufa kwabantu base-United States.
- Iimpawu ze-Omega-3 zingaphucula umsebenzi weemithwalo yegazi.
- Izifundo zibonise ukuba ii-omega-3 zamafutha zinganciphisa uxinzelelo lwegazi kunye nentliziyo.
- Amafutha om-omega-3 anganciphisa ukuvuvukala kumanani amakhulu.
- Izifundo zangaphambili zibonise ukuba abantu abaneentsholongwane zentliziyo edla ioli yeentlanzi banokungcipheka kwengozi yokufa ngokukhawuleza nokufa ngenxa yesifo senhliziyo.
I-Omega-3 Fatty Acids kunye ne-Supplement Supplements
I-omega-3 fatty acids yesigqirha iqulethe uhlobo oluthile lwendalo okanye oluguquguqukileyo lwe-omega-3 fatty acids. Zihlambulukile kwaye zigqithise ngokupheleleyo ukungcola okunjenge-trans-fat, i-mercury, okanye ezinye izihlambululi.
Izibonelelo ezitholakala ngaphaya kwe-counter (i-OTC) zihlelwa ngokuthi "ukutya" yi-US Food and Drug Administration (FDA). Ngoko ke, akudingeki ukuba bangene kwiinkqubo zokuhlanjululwa ngokugqithiseleyo okanye uphando olusebenzayo ukuba izidakamizwa zonyango kufuneka ziphumelele.
I-omega-3 fatty acids yesigqirha idlalwa ngabantu abaphethe amanqanaba aphezulu kakhulu e-triglyceride abafuna imilinganiselo emikhulu ye-omega-3 amafutha ukuzisa i-triglycerides.
Ndingayithatha Kangakanani Imini Yonke?
I-Omega-3 fatty acids ifumaneka kwiindawo ezahlukeneyo zokutya kunye nezongezelelo, kuquka neoli yeentlanzi. Izifundo ziye zafumanisa ukuba i-DHA ne-EPA efumaneka kwioli yeentlanzi inokuvelisa utshintsho oluhle kwiimeko ezininzi ezinobungozi zesifo senhliziyo, nangona intlanzi entsha iyasebenza.
Ezinye iingcali, kuquka i-American Heart Association, zincoma ukutya kwesibini ukuya kweebini kwiintlanzi ezinamafutha ngeveki. Omnye umkhonza unama-3 1/2 i-ounces yentlanzi ephekwe.
Ukuba ungadli intlanzi ezininzi, i-oil supplement supplement ene-gram enye ye-omega-3 ifatshe ingacingwa. Nangona kunjalo, akufanele ukwandise umthamo wakho ngaphandle kokubonisana nomboneleli wakho wezempilo. Amanqanaba aphezulu e-omega-3 e-fatty acids ngaphezu kwama-3 amagremu ngosuku anokuchaphazela iiplatelets zakho, ekubangela ukuba uphephe kwaye uphuze ngokulula.
ILizwi
Ubungqina bubonisa ukuba ukubandakanya i-omega-3 fatty acids kwisondlo sakho kunokuba nomthelela omuhle kumanqanaba akho e-cholesterol. Umthombo ongcono kakhulu intlanzi kunye nokutya okunye okunokuthi kukho iziqu ezinempilo. Ukuba ukhetha ukongeza isongezelelo, kukulungele ukujonga umboneleli wakho wezempilo ukuze uqinisekise ukuba ufumana imali efanelekileyo.
> Imithombo:
> American Heart Association. Intlanzi kunye ne-Omega-3 Fatty Acids. 2017.
> Dipiro JT, Talbert RL. I-Pharmacotherapy: Indlela yokuPathophysiologic. We-10. ENew York, NY: iMfundo ye-McGraw-Hill; 2017.
> Jain AP, Aggarwal KK, Zhang PY. I-Omega-3 Acatty Acids kunye neengqondo ze-Cardiovascular Disease. Ukuhlaziywa kweYurophu ngezoNyango kunye neFajemi yeSayensi . 2015; 19 (3): 441-445.
> Zibaeenezhad MJ, Ghavipisheh M, Attar A, Aslani A. Ukuqhathaniswa kwempembelelo ze-Omega-3 Izongezelelo kunye neentlanzi eziNtsholongwane kwiPiliti yePilid: Uvavanyo oluLungeleleneyo, oluvulekileyo. Ukutya kunye nesifo sikashukela . 20177 (12): 1. i-doi: 10.1038 / s41387-017-0007-8.