Kodi nthawi zina mumamva chisoni, kusungulumwa, kapena kulemera popanda chifukwa? Kodi mumamva ngati chilichonse n'chosasangalatsa? Ambiri a ife takhala ndi izi nthawi ina m'miyoyo yathu. Izi ndi zachilendo. Koma kodi mukudziwa kuti zakudya zina zomwe timadya zimatha kukonza thanzi lathu la maganizo? Lero tikulankhula za chinthu chonga chimenecho. Umenewo ndiye mgwirizano pakati pa michere ya Omega-3 ndi chimwemwe chathu.
Kodi Omega-3 ndi chiyani? N’chifukwa chiyani ndi yofunika kwambiri pa ubongo wathu?
Mwachidule, Omega-3s ndi mtundu wa mafuta acid omwe matupi athu amafunikira. "Zofunikira" zikutanthauza kuti matupi athu sangathe kupanga okha ndipo ayenera kuwapeza kuchokera muzakudya zomwe timadya. Awa amaonedwa kuti ndi mafuta "abwino".
60% ya ubongo wathu umapangidwa ndi mafuta. Chifukwa chake, mafuta abwino monga Omega-3 ndi ofunikira kuti maselo a ubongo akhale athanzi komanso azigwira ntchito bwino. Taganizirani izi, maselo amitsempha muubongo wathu amatumizirana mauthenga. Kuti kusinthana mauthenga kumeneku (neurotransmission) kuchitike bwino, maselowa ayenera kukhala athanzi. Omega-3 imathandiza kwambiri pa izi.
Kafukufuku waposachedwapa wapeza kuti anthu m'maiko omwe amadya nsomba zambiri amakhala ndi chiwerengero chochepa cha kuvutika maganizo. Izi zapangitsa madokotala kuyang'ana kwambiri pa mgwirizano womwe ulipo pakati pa Omega-3 ndi thanzi la maganizo. Tsopano pali umboni wochuluka wosonyeza kuti zakudya zokhala ndi Omega-3 zambiri zingakhale zothandiza makamaka kwa iwo omwe ali ndi matenda amisala monga kuvutika maganizo ndi matenda a bipolar.
Kodi kafukufukuyu akunena chiyani kwenikweni?
Pakhala maphunziro angapo pankhaniyi. Mu kafukufuku wina waukulu, odwala omwe ali ndi vuto la bipolar anapatsidwa zowonjezera za omega-3. Bipolar ndi vuto lomwe malingaliro amasinthasintha pakati pa nthawi ya chisangalalo chachikulu (mania) ndi nthawi ya kuvutika maganizo. Pambuyo pa kafukufukuyu, zidapezeka kuti odwala omwe adamwa omega-3 anali ndi nthawi yochepa kwambiri ya kuvutika maganizo.
Katswiri wa zamaganizo waku America Pulofesa Andrew Stoll, MD, wachita kafukufuku wambiri pankhaniyi. Mu kafukufuku yemwe adachita mu 1999, adapatsa odwala 30 ovutika ndi bipolar magalamu 10 a Omega-3 patsiku. Izi ndi kuchuluka komwe kumapezeka m'zitini pafupifupi 30 za tuna! Gulu lina linapatsidwa makapisozi a mafuta a azitona (placebo).
Patatha miyezi inayi, zotsatira zake zinali zodabwitsa. Theka la anthu omwe adamwa mafuta a azitona adabwereranso m'thupi. Koma mwa anthu 15 omwe adamwa Omega-3, awiri okha ndi omwe adabwereranso m'thupi . Zotsatirazi ndi zabwino kwambiri kotero kuti tsopano akuchita kafukufuku wamkulu wazaka zinayi ndi odwala 120 kuti atsimikizire izi.
"Tinagwiritsa ntchito mlingo wokwera kwambiri mu kafukufuku woyamba, koma tsopano zikuwoneka kuti magalamu 1 mpaka 2 a EPA, chomwe ndi chinthu chachikulu chomwe chimagwira ntchito mu mafuta a nsomba, patsiku ndi okwanira," akutero Pulofesa Stoll.
Ndi zakudya ziti zomwe zili ndi Omega-3 yambiri?
Chabwino, tsopano mwina mukuganiza kuti, "Ndiye ndi zakudya ziti zomwe zili ndi Omega-3?" Mwamwayi kwa ife, izi ndi zakudya zosavuta komanso zotsika mtengo ku Sri Lanka.
| Mtundu wa chakudya | Mfundo zapadera ndi malangizo |
|---|---|
| Nsomba za m'nyanja zokhala ndi mafuta | Nsomba monga salimoni, mackerel, sardine, ndi anchovies ndi magwero abwino kwambiri. Yesani kuphatikiza imodzi mwa nsombazi muzakudya zanu osachepera kawiri pa sabata. |
| Mbeu za Flax | Mukhoza kuzipera ndikuziyika mu yogati, saladi, kapena oatmeal yanu. Thupi limazimwa bwino zikaphwanyidwa kuposa zikadyedwa zonse. |
| Mtedza | Kudya mtedza wochepa patsiku ndikwabwino kwambiri. Mutha kudya wopanda mtedza kapena kuuwonjezera mu saladi. |
| Mazira olemera a Omega-3 | Mazira ena amapangidwa kuchokera ku nkhuku zomwe zimadyetsedwa mwapadera ndipo zimakhala ndi Omega-3 yambiri. Izi zimapezeka m'masitolo akuluakulu. |
Ngati mutenga mafuta owonjezera a nsomba...
Nthawi zina sitingathe kupeza Omega-3 yokwanira kuchokera ku chakudya chokha. Pazochitika zotere, anthu ena amagwiritsa ntchito makapisozi a mafuta a nsomba. Koma pali chinthu chomwe muyenera kusamala nacho kwambiri apa.
Si makapisozi onse a mafuta a nsomba omwe ali pamsika omwe amapangidwa mofanana. Chifukwa chake ndikofunikira kuwerenga mosamala chizindikirocho ndikuwona kuchuluka kwa EPA (Eicosapentaenoic acid) ndi DHA (Docosahexaenoic acid). Gawo la EPA ndilofunika kwambiri pa thanzi la maganizo. Sankhani chowonjezera chomwe chimapereka magalamu 1-2 a EPA patsiku.
Zinthu zofunika kwambiri kukumbukira
Ndi zonsezi, pali zinthu zingapo zofunika kwambiri zomwe tiyenera kumvetsetsa.
1. Omega-3 si mankhwala olowa m'malo: Ngati mukumwa kale mankhwala a kuvutika maganizo kapena matenda ena amisala, Omega-3 si mankhwala olowa m'malo mwa mankhwala amenewo. Zingakhale zothandiza, koma si chifukwa chosiya kulandira chithandizo chachikulu. Onetsetsani kuti mwalankhula ndi dokotala wanu musanayambe kumwa mankhwala ena owonjezera. Izi zitha kusokonezana ndi mankhwala ena.
2. Ubwino wina pa thanzi: Ma Omega-3 ali ndi ubwino wambiri osati pamaganizo okha, komanso pathupi. Zapezeka kuti zimathandiza kuteteza matenda a mtima. Zatsimikiziridwa kuti ngakhale bungwe la American Heart Association limalimbikitsa kudya nsomba monga salimoni kapena tuna osachepera kawiri pa sabata. Kafukufuku wasonyezanso kuti zimatha kupereka mpumulo ku matenda a mafupa monga nyamakazi, matenda am'mimba, ndi mitundu ina ya khansa.
3. Palibe zotsatirapo zoyipa: Palibe zotsatirapo zoyipa zazikulu zomwe zingachitike mukadya zakudya zokhala ndi Omega-3 yambiri. Izi zikutanthauza kuti ndizotetezeka kwambiri. Komabe, anthu ena amatha kuvutika pang'ono m'mimba komanso kukoma ngati nsomba akamamwa makapisozi a mafuta a nsomba.
Choncho, ngati mukumva chisoni pang'ono komanso kuvutika maganizo, yesani kuwonjezera zakudya zokhala ndi Omega-3 muzakudya zanu. Ndi njira yabwino yopezera thanzi la maganizo ndi thupi lanu. Koma kumbukirani, ngati nkhawa yanu ndi yaikulu komanso yovuta kuyilamulira, ndi bwino kuonana ndi dokotala wodziwa bwino ntchito yanu ndikupempha uphungu m'malo movutika nokha.
Uthenga Wopita Nawo Kunyumba
- Kafukufuku akusonyeza kuti Omega-3 (makamaka EPA) ingathandize pa thanzi la maganizo, makamaka matenda monga kuvutika maganizo ndi matenda a bipolar.
- Nsomba zamafuta monga salimoni, sardine, ndi mackerel, mbewu za flaxseed, ndi walnuts ndi magwero abwino a Omega-3.
- Ngati mukumwa mafuta owonjezera a nsomba, yang'anani chizindikirocho kuti muwonetsetse kuti mukupeza magalamu 1-2 a EPA patsiku. Si mafuta onse a nsomba omwe amapangidwa mofanana.
- Chofunika kwambiri: Omega-3 si m'malo mwa mankhwala operekedwa ndi dokotala.Lankhulani ndi dokotala wanu musanayambe kumwa mankhwala enaake.
- Omega-3 ili ndi ubwino wambiri pa chisangalalo cha maganizo komanso thanzi la mtima.
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