I-Omega-3s kokubili yenza intliziyo yakho ibe namandla
Ukuba unomdla kwimilinganiselo ye-cholesterol enempilo, unokufumanisa ukuba kulula njengoko ukongeza intlanzi kwisondlo sakho. Ioli yeentlanzi iqukethe i-omega-3 fatty acids, eziye zabonakaliswa ukuba zinciphise i-cholesterol. Nangona iingcali zincoma ukuba abantu abaninzi baqale ukubandakanya ezimbini iinkonzo zeentlanzi ekudleni kwabo ngeveki, abo banamazinga aphezulu e- triglyceride bangadinga ukuncediswa.
I-Cholesterol kunye neOyile yeNtlanzi
Iingcali zenzululwazi aziqinisekanga ukuba kutheni i-omega-3 fatty acids, efunyenwe kwioli yeentlanzi kunye neminye imithombo, amanqanaba aphantsi kwegazi, kodwa uphando lucacile: Ioli yeentlanzi ilungile entliziyweni.
Enyanisweni, uphando olupapashwe ngo-2005 kwi -Journal of the American Board of Family Practice lufumene ukuba abo baneembali zeentliziyo zasohlwayo ezithatha i-1.8g yeoli yeentlanzi babengama-29 ekhulwini abangaphantsi kwesiganeko senhliziyo. Uphononongo olufanayo lugqiba ukuba ukutya okunye kwintlanzi ngeveki kunokuba "kunxulumene nokunciphisa ama-52 ekhulwini ekufeni kwangokufa kwangoko."
Uhlalutyo lwe-meta lweengxelo ezingaphezu kwe-70 lufumene ukuba ioli yeentlanzi yayiyinzuzo ngokukhethekileyo kunyango lwe-triglycerides ephezulu, ehlobo lwe-cholesterol edibene nomngcipheko ophezulu we- coronary heart disease . Uphando olucatshulwe kwi-meta-analysis lubonile ukuba amanqanaba aphezulu e-triglyceride anganciphisa phakathi kwama-20 ukuya kuma-50 ekhulwini ngokuthatha i-2 ukuya kwi-4g yeoli yeentlanzi imihla ngemihla.
Ukutya Imithombo ye-Omega-3s
Kubantu abangenaso nembali yesifo senhliziyo, amaqondo e-cholesterol angancitshiswa kwaye agcinwe phantsi kokulawula ukutya ngokuloba ngokuphindwe kabini ngeveki. Nangona kunjalo, akuzona zonke iintlanzi eziphezulu kwi-omega-3 fatty acids. Imizekelo yentlanzi ephakamileyo kwi-fatty acids efunekayo ibandakanya i-salmon, i-anchovies, i-sardines, i-trout, i-bass, i-catfish, i-albacore itayuni, i-herring kunye ne-mackerel.
Kukho imithombo yokutya ye-omega-3 fatty acids kulabo abangenanto yokutya intlanzi. Ezi zokutya ziquka i-tofu; ifixse; i-canola kunye namafutha omnquma; Izilwanyana zaseNgilandi kunye nembewu yamatope, kunye nemifuno, imifuno eluhlaza njenge-kale (nangona kuba imifuno iphantsi kweoli, zinenani elincinci le-omega-3s).
Ngaba Unokuthatha Isongezelelo?
Ngokutsho kwe-American Heart Association, kukulungele ukufumana i-omega-3 fatty acids ngokusebenzisa imithombo yokutya. Nangona kunjalo, kukho izongezelelo ezifumanekayo kubantu abafuna amafutha amaninzi kunokuba bafumane ukutya kuphela. Abaphandi baqhubeka befunda indlela ezongezelelweyo ezisebenza ngayo ukunciphisa ama-cholesterol amanqanaba xa kuthelekiswa ne-omega-3 fatty acids ezifumaneka kwimveliso yokutya. Ngaphambi kokuqala i-regimen yokuncedisa, xela ugqirha malunga neenzuzo kunye nesilinganisi esilungileyo.
Iingcebiso
I-American Heart Association inezincomo kubantu ngabanye ngokusekelwe kwimbali yesifo senhliziyo:
- Abo bangenaso imbali yesifo senhliziyo: Yenza intlanzi ibe yingxenye rhoqo yokutya kwakho. Zama ukudla iintlanzi kabini ngeveki. Hlanganisa ukutya okufana neoli ye-canola kunye nemveliso ye-soya ekudleni kwakho.
- Abo banesifo senhliziyo: Yidla ubuncinane i-1g ye-fatty acids (docosahexaenoic acid okanye i-eicosapentaenoic acid) imihla ngemihla. Ezi zi-acids zifumaneka kwiintlanzi ezinamanci kunye nezongezelelo. Thetha nogqirha wakho ngaphambi kokuqala isongezelelo sokutya.
- Abo bane-triglycerides ephezulu: Fumana phakathi kwe-2 no-4g we docosahexaenoic acid okanye i-eicosapentaenoic acid imihla ngemihla. Kule mlingo, mhlawumbi kuya kubakho ukuthatha izongezo. Thetha ugqirha wakho malunga nomyinge wakho.
Ukuqapha
Nangona i-FDA ithi i-omega-3 fatty acids "ngokuqhelekileyo ithathwa njengekhuselekile," kukho iingozi ezinobungozi. Ioli yeentlanzi inokuphakamisa iswekile yegazi yabantu abanesifo sikashukela. Ngokutsho kweZiko leZiko lezeMpilo, i-omega-3 fatty acids "inokunyusa umngcipheko wesifo esiyingozi," oku kuthetha ukuphuma kumbilini. Ukuba unesifo sikashukela okanye unobungozi obunzima bokubetha , xela ugqirha malunga neengozi ezinxulumene neoli yeentlanzi, eziqhelekileyo.
Ukongezelela, amaxabiso angaphezu kwe-1g ye-omega-3 e-fatty acids yemihla ngemihla iboniswe ukudala i-nosebleeds kwabanye abantu. Ukuba unamava okwandisiwe okanye ubude beethesbleeds xa uthabatha izongezo zeoli yeentlanzi, xelela ugqirha malunga neengozi. Unokufuna ukuba unciphise umlinganiselo wakho.
Imithombo:
"Intlanzi kunye ne-Omega-3 Acatty Acids." AmericanHeart.org . 2008. American Association Association. 13 Septemba 2008.
"Iintlanzi, iiNqanaba zeMercury kunye ne-Omega-3 Fatty Acids." AmericanHeart.org . 2008. American Association Association. 13 Septemba 2008.
UGebauer, uSara K., uTricia L. Psota, uWilliam S. Harris kunye noPenny M. Kris-Etherton. "I-N-3 Iingcebiso zeZidlo ze-Acid zokutya kunye neMithombo yokutya ekufezekiseni ubuNcedo kunye neenqwelo ze-Cardiovascular Benefits." I-American Journal ye-Clinical Nutrition. 83: 6 (2006): 1526-35. 13 Septemba 2008.
Oo, uRobert, "Izicelo eziSebenzayo zeOyile yeNtlanzi (i-Omega] -3 i-Fatty Acids) kwiNkcazo yokuNgcwaba." Umbhalo we-American Board of Family Practice. 18 (2005): 28-36. 13 Septemba 2008.
"I-Omega-3 Acatty Acids, i-Oil Oil, i-Alpha-Linolenic Acid." nlm.nih.gov. I-Medline Plus: iIrbs and Supplements. 1 kuMatshi 2008. amaZiko eZiko lezeMpilo. 13 Septemba 2008.