Kodi Mafuta a Nsomba Ndi Abwinodi M'thupi? Tiyeni Tidziwe Bwino!

Mwina mwawonapo malonda a mapiritsi a "Mafuta a Nsomba" pa TV, m'manyuzipepala, kapena pa malo ochezera a pa Intaneti, sichoncho? Amanena zinthu zambiri monga kuti ndi abwino pamtima, amathandiza ubongo kugwira ntchito bwino, komanso amawongolera maso. Ndiye zoona zake n'zotani m'nkhaniyi? Kodi ndi zabwino monga momwe aliyense akunenera? Kodi tifunikadi kumwa? Lero, tiyeni tikambirane za mafuta a nsomba awa, kutanthauza mafuta a nsomba, m'njira yosavuta komanso yomveka bwino.

Choyamba, tiyeni tiwone, kodi mafuta a nsomba ndi chiyani?

Mwachidule, mafuta a nsomba ndi mafuta opangidwa kuchokera ku minofu ya nsomba yamafuta monga salimoni, tuna, herring, ndi mackerel. Amapangidwa powiritsa nsomba bwino, kuikanikiza, ndikulekanitsa mafuta ndi madzi omwe amatulukamo.

Nkhani ya mafuta a nsomba iyi inayamba zaka pafupifupi 50 zapitazo. Gulu la asayansi ku Denmark linazindikira kuti anthu ena a mtundu wa Inuit okhala ku Arctic anali ndi matenda ochepa a mtima. Atafufuza chifukwa cha izi, anazindikira kuti chifukwa chachikulu cha izi chinali chakuti chakudya chawo chinali nsomba zamafuta. Chifukwa nsombazi zili ndi omega-3 fatty acids , michere yofunika kwambiri m'thupi lathu.

Kafukufuku wasonyeza kuti omega-3 ndi yothandiza kwambiri pamtima ndi mitsempha yamagazi. Choncho mafuta a nsomba ndi gwero limodzi la omega-3s ofunika kwambiri.

Tiyeni tifufuze mozama pang'ono: Kodi Omega-3 ndi chiyani?

Omega-3 ndi mtundu wa mafuta omwe amapezeka m'zakudya zina. Izi ndizofunikira kwambiri m'thupi lathu. Komabe, matupi athu sangathe kuzipanga okha. Chifukwa chake, tiyenera kuzipeza kuchokera muzakudya zomwe timadya.

Zina mwa zabwino zazikulu za Omega-3 ndi izi:

• Zimathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa m'magazi.
• Zingachepetse chiopsezo cha matenda monga matenda a mtima ndi sitiroko.
• Chofunika kwambiri pakukula bwino kwa maso ndi ubongo.
• Mapapu ndi ofunikira pakugwira ntchito kwa chitetezo chamthupi komanso dongosolo la endocrine.

Pali mitundu itatu ikuluikulu ya omega-3.

1. DHA (Docosahexaenoic acid): Izi zimapezeka mu mafuta a nsomba.

2. EPA (Eicosapentaenoic acid): Izi zimapezekanso mu mafuta a nsomba.

3. ALA (Alpha-linolenic acid): Imapezeka muzakudya za zomera monga fulakesi, mbewu za chia, ndi soya, ALA imatha kusinthidwa kukhala DHA ndi EPA pang'ono ndi matupi athu.

Kodi timafunikira omega-3 yochuluka bwanji patsiku?

Kuchuluka kwa omega-3 (monga ALA) komwe kumafunikira patsiku kumasiyana malinga ndi zaka ndi jenda.

Ndi zakudya ziti zomwe zili ndi omega-3 yambiri?

• Nsomba zamafuta: salimoni, tuna, mackerel, herring, sardines
• Zakudya Zam'madzi: Nkhanu, mussels, shrimp
• Magwero a zomera: Mbewu za fulakesi ndi mafuta a fulakesi, Mbewu za Chia, soya ndi mafuta a soya, mafuta a canola, mtedza wakuda

Kodi muyenera kuda nkhawa ndi mercury mukamadya nsomba?

Vutoli ndi la anthu ambiri. Nsomba zina zazikulu zimatha kukhala ndi mercury m'thupi lawo. Kudya kwambiri izi kumawononga ubongo wathu ndi mitsempha. Amayi apakati ndi ana aang'ono ayenera kuda nkhawa kwambiri ndi izi. Nsomba zazikulu monga shaki ndi swordfish zimakhala ndi mercury yambiri.

Komabe, zimaonedwa kuti ndizotetezeka kudya pafupifupi magalamu 340 (pafupifupi ma ounces 12) a nsomba monga salimoni, tuna, ndi sardine pa sabata. Mercury iyi nthawi zambiri imachotsedwa pamene mafuta owonjezera a nsomba amapangidwa.

Kodi ubwino weniweni wa mapiritsi a mafuta a nsomba ndi wotani pa thanzi?

Nayi mfundo yofunika. Ngakhale pali umboni womveka bwino woti kudya nsomba ngati chakudya n'kwabwino pamtima panu, zotsatira za kafukufuku wokhudza zowonjezera mafuta a nsomba ndizosemphana pang'ono. Kafukufuku wina akusonyeza kuti zimathandiza, pomwe ena amati sizithandiza kwenikweni.

Tiyeni tiwone zomwe kafukufukuyu akunena pankhani zina zofunika.

• Matenda a mtima ndi matenda a mtima: Pali umboni wakuti mapiritsi a mafuta a nsomba amachepetsa triglycerides, mtundu wa mafuta m'magazi. Angathandizenso kuchepetsa chiopsezo cha matenda a mtima kapena sitiroko mwa anthu omwe ali kale ndi matenda a mtima. Ubwino uwu ndi waukulu kwa anthu omwe ali ndi matenda a mtima kuposa anthu athanzi.

• Kuthamanga kwa magazi: Kafukufuku wina wasonyeza kuti kumwa mafuta a nsomba opitirira magalamu atatu patsiku kungachepetse kuthamanga kwa magazi pang'ono. Komabe, kumwa mafuta ochulukirapo otere kungapangitse kuti magazi azituluka. Chifukwa chake, musagwiritse ntchito mafuta ochulukirapo otere nokha pokhapokha ngati dokotala wanu akuyang'anirani bwino .

• Kugwira ntchito kwa ubongo: Palibe umboni womveka bwino wosonyeza kuti mafuta a nsomba amateteza matenda a Alzheimer's kapena amawongolera kukumbukira. Kafukufuku wina akusonyeza phindu laling'ono, koma kafukufuku wowonjezereka akufunika kuti atsimikizire izi.

• Matenda a Nyamakazi: Palibe umboni wokwanira wosonyeza kuti amachepetsa zizindikiro zonse mwa anthu omwe ali ndi nyamakazi. Komabe, deta ina ikusonyeza kuti angathandize kuchepetsa kuchuluka kwa mankhwala ochepetsa ululu (monga NSAIDs) ofunikira kuti achepetse ululu ndi kuuma kwa m'mawa.

• Thanzi la maso:Palinso umboni wosiyanasiyana wosonyeza ngati omega-3s zimathandiza kupewa kuwonongeka kwa maso komwe kumakhudzana ndi ukalamba (AMD). Zingathandizenso kuchepetsa zizindikiro za maso ouma, koma izi sizikudziwika bwino.

• Kuvutika Maganizo: Kafukufuku wina wasonyeza kuti anthu omwe amadya nsomba zambiri amakhala ndi chiopsezo chochepa cha kuvutika maganizo. Komabe, palibe umboni wokwanira wosonyeza kuti mapiritsi a mafuta a nsomba amatha kuchiza matenda aakulu a kuvutika maganizo.

Zoopsa ndi zotsatirapo zake zogwiritsa ntchito mafuta a nsomba

Ndikofunikira kulankhula ndi dokotala wanu musanamwe mankhwala enaake. Ngakhale mafuta a nsomba si oyenera aliyense.

• Kuopsa kwa Kutuluka Magazi: Kumwa mafuta a nsomba ambiri (oposa magalamu 3-5 patsiku) kungachepetse magazi kuundana ndikuwonjezera chiopsezo cha kutuluka magazi. Ngati mukumwa mankhwala ochepetsa magazi monga aspirin, warfarin, kapena clopidogrel, muyenera kufunsa dokotala musanamwe mafuta a nsomba.

• Kusintha kwa kugunda kwa mtima: Kafukufuku awiri akuluakulu aposachedwapa asonyeza kuti kumwa mankhwala ambiri (monga magalamu 4 patsiku) kwa nthawi yayitali kungawonjezere pang'ono chiopsezo chokhala ndi kugunda kwa mtima kosazolowereka mwa anthu omwe ali ndi matenda enaake a mtima.

• Ziwengo: Sizikudziwika ngati mafuta a nsomba ndi abwino kwa anthu omwe ali ndi ziwengo za m'nyanja. Ngati muli ndi ziwengo zotere, musamamwe popanda upangiri wa dokotala.

• Zotsatirapo zazing'ono:
• Kukoma kapena fungo lofanana ndi la nsomba mkamwa.
• Kutentha pamtima.
• Kusokonezeka m'mimba, nseru.
• Kutsegula m'mimba.
• Mutu.