Ioli yeentlanzi ngumthombo ocebile we-omega-3 fatty acids ezinokukunceda ukukhupha ezinye iimeko ezinxulumene ne- polycystic ovarian syndrome (i-PCOS).
Izifundo zibonisa i- oyile yeentlanzi zinganciphisa i-cholesterol, i-triglycerides kunye nexinzelelo lwegazi, ukunciphisa ithuba lakho lokuhlaselwa intliziyo, ukubetha, okanye esinye isiganeko senhliziyo. Oku kubalulekile ngenxa yengozi yokwanda kwentliziyo ekhoyo kwabasetyhini abane-PCOS.
Ukongezelela, ioli yeentlanzi iboniswe ukunciphisa ubuhlungu bexesha, ukuncedwa ekulahlekeni kwesisindo, ukunciphisa ukunyanzeliswa kwe-insulin kunye nokuphucula imizwelo, kwaye kunokukunceda ukunqanda ukuphuphuma kwesisu kwiintlobo ezithile zabesetyhini.
Iyintoni i-Oil Oil?
Ukugcinwa kwintlanzi yeentlanzi zamanzi ezibandayo, ioli yeentlanzi i-omega-3 i-polyunsaturated fat ecebile eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA).
I-EPA kunye ne-DHA yizona zixhobo ezibalulekileyo ze-acids ukuba umzimba awukwazi ukuvelisa kwaye unokuvela kuphela ekudleni okanye ekuncediseni. Ezi zibalulekileyo ze-acids ziyinxalenye ebalulekileyo yeembrane zeseli kuwo wonke umzimba kwaye iyisakhiwo sokwakha ama-hormone esilawula ukucima igazi kunye nokuvuvukala.
Ngaphandle koBhalansi
Ukutya okusemgangathweni kwe-America kuninzi kunqongophala kumafutha e-omega-3, ngelixa kunzima kakhulu kumafutha e-omega-6, enye ioli e-polyunsaturated. I-Omega-6s ifumaneka ngokuyinhloko kwioli yemifuno esetyenziswa ngokubanzi kwimpahla ebhaka kunye nokutya okuthosiweyo.
Ngenxa yolu buninzi lwamafutha e-omega-6 kwisidlo seNtshona, i-omega-6 ye-omega-3 yamafutha ayiphumelelanga.
Umlinganiselo ofanelekileyo ujikeleze u-4 ukuya ku-1, kodwa ama-Amerika asetyenziswa ngokuphindaphindiweyo ama-omega-6 amaxesha angama-15 kunamafutha e-omega-3.
Abasetyhini kunye ne-PCOS kufuneka banciphise ukusetyenziswa kwamathambo e-omega-6 ngelixa ukwandisa i-omega-3.
Ukongeza i-Oil Oil kwiSidlo sakho
Ukufumana iinzuzo zezempilo ze-omega-3 ivenkile yeentlanzi ezityebileyo ekudleni kwakho kunye nokuphucula u-omega-6 ukuya ku-omega-3 ratio, ungathabatha i-omega-3, okanye udle intlanzi.
I-American Heart Association icebisa ukutya iintlanzi ezimbini zeentlanzi zamanzi ezibandayo ngeveki.
I-Mackerel, ityhuna, i-salmon, i-sturgeon, i-mullet, i-bluefish, i-anchovy, i-sardines, i-herring, i-trout, kunye ne-menhaden inotyebi ngokukhethekileyo kwi-omega-3 fatty acids, ihlinzeka nge-1 gram yamatye abalulekileyo ngehora lesi-3 ekhonzayo. Qinisekisa ukuba uzilungise okanye uxoxwe - ungafaki - ukugcina izibonelelo zawo.
Ukuthabatha iziNcediso zeeNdawo zeHotile
Ioli yeentlanzi ikhuselekile kwaye ixhomekeka kakuhle kubantu abaninzi, kubandakanywa nabasetyhini abakhulelweyo nabancelisayo xa bethathwa ngamanqanaba aphantsi (ngaphantsi kwama-3 amagremu ngosuku).
Okwangoku akukho mveliso ephakanyisiweyo ephakanyisiweyo ngokubanzi kwindoda yamadoda amakhulu. Nangona kunjalo, iiNational Institutes of Health zibika ukuba uphando lubonisa ukuba oku kulandelwa kweoli yeentlanzi zilandelayo zinokuba luncedo kwiimeko ezahlukeneyo:
- I-triglycerides ephakamileyo: 1 ukuya kwi-4 amagremu ngosuku
- Uxinzelelo lwegazi oluphezulu: 4 amagremu ngosuku
- Ukuthintela ukukhulelwa kwesisu kwabesetyhini kunye ne-antiphospholipid antibody syndrome kunye nembali yokukhulelwa komzimba: 5.1 igram yeoli yeentlanzi ngosuku kunye ne-1.5 EPA: umlinganiselo we-DHA.
- Ixesha lokuhamba esikhathini esibuhlungu: i-dose yemihla ngemihla ye-EPA 1080 mg kunye ne-DHA 720 mg.
- Ukulahlekelwa kwesisindo: ukukhonza imihla ngemihla yee-2 ukuya kwi-7 iientlanzi eziqulethe malunga ne-3.65 gram ye-omega-3 fatty acids
- Uxinzelelo: 9.6 amagremu ngosuku kunye neengxaki zokudandathelanisa eziqhelekileyo
Xa kuthatha i-oil supplement supplements, abanye abantu banokufumana iziphumo ezintle, ezinjengeebhokhwe zentlanzi. Ukuthatha ioli yeentlanzi kunye nokutya okanye ukugcina izongezo kwifriji kunokukunceda ukukhusela oku.
Thetha noDokotela wakho
Ngaphambi kokuba uthathe ioli yeentlanzi, kufuneka uxoxe nodokotela wakho ukuba uqinisekise ukuba ukuzaliswa kukulungele wena kwaye kufuneka uthabatheke kangakanani.
Izigulane ezisegazini zegazi ezifana ne-aspirin, i-lovenox, i-coumadin okanye i-heparin, akufanele ithathe ioli yeentlanzi njengoko inokunyusa umngcipheko wegazi.
Izigulane ezithatha imishanguzo yokunyanga kwengcinezelo yegazi kufuneka zisebenzise ukuqwalasela xa uthatha iitye zeentlanzi njengoko inhlanganisela inganciphisa uxinzelelo lwegazi kakhulu.
Iipilisi zokulawula ukuzalwa zingaphazamisa imiphumo ye-intlanzi ye-intlanzi yeoli yeentlanzi kunye nabasetyhini kufuneka baqaphele xa behlanganisana nala mayeza.
Musa ukuthatha izongezo zeoli yeentlanzi xa uhlaselwa kwiintlanzi.
Imithombo:
IOffice Oil. IweMedialine Plus. https://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html.
Intlanzi kunye ne-Omega-3 Fatty Acids. I-American Heart Association website. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.Vp6kJks3_PA.