Kodi Omega-3 Fatty Acids ndi chiyani? - Kodi thupi lanu limazifunadi?

Mwina mwamvapo za "Omega-3" apa ndi apo, sichoncho? Mwina mnzanu anakuuzani za izo, kapena munaziwona pa TV. Kodi ma Omega-3 amenewa ndi chiyani kwenikweni? Kodi ndi abwino kwa matupi athu? Kodi ndi oipa? Lero, tikambirana za ma Omega-3 awa m'njira yosavuta komanso yolunjika. Mwanjira yomwe mungamvetse, monga kulankhula ndi mnzanu.

Kodi Omega-3 ndi chiyani? Tiyeni timvetse mosavuta!

Mwachidule, omega-3s ndi mtundu wa mafuta omwe matupi athu amafunikira . Ali m'gulu lotchedwa "mafuta a polyunsaturated." Matupi athu sangakwanitse kupanga mafuta a omega-3 awa okwanira. Chifukwa chake, tiyenera kuwapeza kuchokera muzakudya zomwe timadya. Ichi ndichifukwa chake amatchedwa "zakudya zofunika kwambiri."

Taganizirani izi, mafuta acid ndi mamolekyu a mankhwala omwe ali ngati maunyolo ang'onoang'ono. Maunyolo amenewa amapangidwa ndi maatomu a kaboni, okosijeni, ndi haidrojeni.

Pali mitundu iwiri ya mafuta yomwe nthawi zambiri timakamba za:

1. Mafuta okhuta: Awa ndi mafuta omwe timawatcha kuti "oyipa" chifukwa akadyedwa mopitirira muyeso, amawonjezera chiopsezo cha matenda monga matenda a mtima ndi sitiroko.

2. Mafuta Osakhuta: Awa ndi mafuta "abwino". Amagawidwanso m'magulu awiri: "mafuta a polyunsaturated" ndi "mafuta a monounsaturated." Ma Omega-3 ali m'gulu la polyunsaturated.

Choncho, omega-3 ndi mafuta abwino omwe mungawonjezere muzakudya zanu, m'malo mwa mafuta oipa okhuta.

Kodi chimachitika ndi chiyani m'thupi lathu chifukwa cha omega-3 fatty acids?

Ma Omega-3 fatty acids amathandiza selo lililonse m'thupi lathu kugwira ntchito bwino . Ndi gawo lofunika kwambiri la nembanemba ya maselo athu. Monga makoma a nyumba, amapatsa maselo kapangidwe kake ndipo amathandiza maselo kulankhulana. Ngakhale kuti ndi ofunikira pa selo lililonse, ma Omega-3 amakhala makamaka m'maselo a maso ndi ubongo wathu .

Kuphatikiza apo, omega-3s imapatsa matupi athu mphamvu (ma calories) ndipo imathandiza kusunga thanzi la machitidwe ofunikira angapo, monga dongosolo lathu la mtima ndi dongosolo la endocrine.

Ndi mitundu iti ya omega-3 fatty acids yomwe ilipo?

Pali mitundu itatu ikuluikulu ya omega-3:

1. EPA (Eicosapentaenoic acid): Uwu ndi mtundu wa "omega-3 ya m'nyanja" chifukwa imapezeka makamaka kuchokera ku nsomba.

2. DHA (Docosahexaenoic acid): Monga EPA, iyi ndi omega-3 ya m'nyanja. Imapezekanso kwambiri mu nsomba.

3. ALA (Alpha-linolenic acid): Uwu ndi mtundu wa omega-3 womwe umapezeka muzakudya za zomera.

Monga tanenera kale, omega-3s ndi michere yofunika kwambiri yomwe timafunikira kuchokera muzakudya zathu. Tikadya ALA, matupi athu amatha kusintha ALA yochepa kukhala EPA kenako kukhala DHA. Komabe, izi zimangopanga EPA ndi DHA yochepa kwambiri . Chifukwa chake, ndikofunikira kwambiri kuphatikiza zakudya (makamaka nsomba) zomwe zili ndi EPA ndi DHA muzakudya zathu.

Kodi timapeza phindu lotani kuchokera ku omega-3 fatty acids?

Omega-3 ili ndi zabwino zambiri pa thanzi la mtima wathu.

Chimodzi mwa ubwino waukulu ndichakuti zimathandiza kuchepetsa kuchuluka kwa triglycerides m'magazi.

Ma triglycerides ndi mtundu wa mafuta m'magazi mwathu. Akachuluka (hypertriglyceridemia), amatha kubweretsa vuto lotchedwa atherosclerosis, lomwe limawonjezera chiopsezo cha matenda a mtima ndi sitiroko. Chifukwa chake, ndikofunikira kuwongolera kuchuluka kwa triglycerides m'magazi mwanu. Kuphatikiza apo, omega-3s ingathandize kuwonjezera cholesterol yanu "yabwino" (HDL cholesterol) ndikuchepetsa kuthamanga kwa magazi.

Kafukufuku wina wasonyeza kuti omega-3s ingachepetse zoopsa za:

• Matenda a mtima (CVD)
• Ngati muli kale ndi matenda a mtima, imfa zomwe zimabwera chifukwa cha matendawa
• Imfa yadzidzidzi chifukwa cha kugunda kwa mtima kosazolowereka (Arrhythmia)
• Magazi amaundana

Kuwonjezera pa thanzi la mtima, kafukufuku wina akusonyeza kuti omega-3s ingathandize kuchepetsa chiopsezo cha matenda ena:

• Mitundu ina ya khansa, makamaka khansa ya m'mawere
• Matenda a Alzheimer ndi matenda a dementia
• Kuwonongeka kwa maso komwe kumachitika chifukwa cha ukalamba (AMD), komwe kumayambitsa kufooka kwa masomphenya ndi ukalamba

Kafukufuku akupitilirabe pankhani zina zabwino ngati izi.

Ndiye kodi omega-3s ndi yabwinodi kwa ife?

Ngati mudya zakudya zokhala ndi omega-3, zingathandize kuchepetsa chiopsezo cha matenda a mtima. Kawirikawiri, ndi bwino kudya omega-3 kuchokera ku chakudya (monga nsomba) kusiyana ndi kumwa mapiritsi.

Zakudya zowonjezera za Omega-3, monga mapiritsi a mafuta a nsomba, zitha kukhala zothandiza kwa anthu ena. Komabe, muyenera kusamala kwambiri mukamazigwiritsa ntchito. Musagule zakudya zowonjezera za OTC popanda kulankhula ndi dokotala wanu kaye. Dokotala wa banja lanu kapena katswiri wa mtima akhoza kuwunika thanzi lanu ndi kuchuluka kwa mafuta m'thupi ndikukulangizani zakudya zowonjezera zomwe zili zoyenera kwa inu. Zakudya zina zowonjezera, kutengera mlingo wawo, zingathandize:

• Zingasokoneze ndi mankhwala ena omwe mukumwa panopa.
• Zingayambitse zotsatira zoyipa.
• Zingawonjezere chiopsezo cha matenda a mtima otchedwa atrial fibrillation.
• Ngati mukumwa mankhwala oletsa magazi kutuluka magazi m'magazi kapena mankhwala oletsa magazi kutuluka magazi m'magazi, chiopsezo chotuluka magazi chikhoza kuwonjezeka.

Komanso, zowonjezera zosiyanasiyana zimakhala ndi mankhwala osiyanasiyana a omega-3. Zina mwa izi sizili ndi ubwino wotsimikizika pa thanzi la mtima. Kafukufuku wasonyeza zotsatira zabwino kwambiri ndi mankhwala enaake otchedwa "icosapent ethyl" (oyeretsedwa kuchokera ku EPA). Mtundu uwu wa zowonjezera ungathandize anthu omwe amakwaniritsa zofunikira zonsezi:

• Kupezeka ndi matenda a mtima a atherosclerotic.
• Kukhala ndi triglycerides yambiri (135 mpaka 499 mg/dL).
• Kumwa mankhwala ochepetsa cholesterol kuchokera ku gulu la "Statins" ndikusunga LDL ("yoyipa") cholesterol pansi pa 100 mg/dL.

Ponseponse, zotsatira za mayeso azachipatala pa ubwino wa omega-3 supplements ndi zosakanikirana. Kafukufuku wina akusonyeza kuti amateteza mtima, pomwe ena akusonyeza kuti alibe phindu lililonse. Izi zitha kukhala chifukwa cha kusiyana kwa njira zofufuzira (monga mlingo, mankhwala a omega-3, ndi odwala omwe akuphatikizidwa mu maphunzirowa).

Pamene ofufuza akupitiriza kuphunzira nkhaniyi, malangizo azakudya ndi malangizo angasinthe. Chifukwa chake, ndikofunikira kwambiri kulankhula ndi dokotala wanu za izi. Iye angakupatseni upangiri wogwirizana ndi zosowa zanu komanso mbiri yanu yazachipatala. Upangiri umenewo ndi wolondola kwambiri, waposachedwa, komanso wozikidwa pa sayansi.

Ndi zakudya ziti zomwe zili ndi omega-3 yambiri?

Chakudya chabwino kwambiri cha omega-3 ndi nsomba , koma mutha kupezanso michere yofunikayi kuchokera ku zakudya zina za zomera.

Nsomba ndiye yabwino kwambiri!

Mitundu ina ya nsomba ili ndi omega-3s zambiri (makamaka DHA ndi EPA). Zitsanzo zina ndi izi:

• Salimoni
• Mackerel (Mackerel - like Alla, Kumbalawa)
• Sadini
• Hering'i
• Anchovy (ngati sprat)
• Trout (Madzi Abwino)
• Tuna - makamaka tuna yopepuka

Kodi tiyenera kuda nkhawa ndi mercury mu nsomba?

Inde, ichi ndi chinthu choyenera kuganizira. Mitundu ina ya nsomba imakhala ndi mercury yambiri kuposa ina. Izi nthawi zambiri zimakhala nsomba zazikulu zomwe zimadya nsomba zina. Chifukwa cha zakudya zawo, mercury imasonkhana m'maselo awo mwachangu. Mitundu ina ya nsomba zomwe zimakhala ndi mercury yambiri ndi monga:

• Mackerel a King
• Marlin
• Wofiirira wa lalanje
• Shaki
• Nsomba zamipeni
• Nsomba za Tilefish (chigawo cha Gulf)
• Tuna (Bigeye tuna)
• Nsomba ya Perch (Madzi Abwino)
• Largemouth bass

Ngati ndinu msodzi wokha, ndi bwino kufunsa akuluakulu aboma kapena mabungwe aboma oyenerera kuti muwone ngati nsomba zomwe mwagwira m'madzi osungiramo nsomba apafupi zili bwino kudya.

Muyenera kuchepetsa kudya nsomba zokhala ndi mercury yambiri pafupipafupi.Chifukwa mercury yochuluka ingayambitse matenda otchedwa "mercury poison." Ikhoza kuwononga ubongo wanu, mitsempha, ndi ziwalo zina za thupi. Anthu ena amakhudzidwa kwambiri ndi mercury, kapena amakhala ndi mavuto nayo. Choncho sayenera kudya nsomba zamtunduwu. Anthu ngati awa ndi awa:

• Amayi oyembekezera
• Ana azaka 11 kapena kuchepera

Komabe, pali mitundu yambiri ya nsomba zomwe zimakhala zotetezeka ku omega-3 kwa amayi apakati ndi ana, ngati zidyedwa pang'ono, mpaka ma ounces 12 (pafupifupi magalamu 340) pa sabata. Nsomba zotere zikuphatikizapo:

• Anchovies (mpheta)
• Hering'i
• Mackerel (Atlantic kapena Pacific char)
• Salimoni
• Pabalaza
• Trout (madzi abwino)
• Tuna (yopepuka, yophikidwa m'zitini)
• Nsomba Yoyera

Tuna ya Albacore (nyama yoyera) ili ndi mercury yambiri kuposa tuna yopepuka. Kawirikawiri, ndi bwino kudya ma ounces opitilira 6 (pafupifupi magalamu 170) a tuna ya albacore pa sabata. Ngati muli ndi pakati kapena mukuyamwitsa, lankhulani ndi dokotala wanu za kuchuluka koyenera kwa inu.

Nanga bwanji ngati sindidya nsomba?

Pali zifukwa zingapo zomwe simungadye nsomba. Mwina muli ndi vuto la ziwengo ku nsomba, kapena mukutsatira zakudya zamasamba kapena zamasamba. Pankhaniyi, mutha kupeza omega-3 (mu mawonekedwe a ALA) kuchokera ku zakudya zina zochokera ku zomera. Kapena, mutha kulankhula ndi dokotala wanu za zowonjezera monga icosapent ethyl yomwe yatchulidwa pamwambapa.

Chimodzi mwa zomera zabwino kwambiri za ALA ndi mbewu za fulakesi zophwanyidwa kapena zophwanyidwa . Yesani kuwonjezera supuni ziwiri za izi pachakudya chanu tsiku lonse. Mutha kuziwonjezera ku oatmeal, smoothies, kapena yogurt.

Zakudya zina za zomera zomwe zili ndi ALA:

• Mafuta a algae
• Mafuta a canola
• Mbewu za Chia
• Edamame (mtundu wa soya)
• Mafuta a fulakesi
• Mafuta a soya
• Mtedza

Kuchuluka kwa ALA komwe mukufuna kumadalira zinthu zingapo, monga zaka zanu ndi jenda lanu. Nazi malangizo ena kwa akuluakulu:

• Amuna: 1.6 magalamu patsiku
• Akazi: 1.1 magalamu patsiku
• Amayi oyembekezera: 1.4 magalamu patsiku
• Amayi oyamwitsa: 1.3 magalamu patsiku

Lankhulani ndi dokotala wanu kapena katswiri wa zakudya za momwe mungawonjezere ALA muzakudya zanu.

Kodi ndiyenera kumwa omega-3 ingati patsiku?

Funsani dokotala wanu kuchuluka kwa omega-3 komwe mukufuna. Kafukufuku wasonyeza kuti kuchuluka kosiyanasiyana kumapereka maubwino osiyanasiyana, kutengera mbiri yanu yachipatala.

Kawirikawiri, bungwe la American Heart Association limalimbikitsa kuti anthu omwe alibe mbiri ya matenda a mtima azidya nsomba zosachepera kawiri pa sabata (ma ounces 6-8, kapena pafupifupi magalamu 170-225).Ngati muli ndi matenda a mtima kapena triglycerides yambiri, mungapindule kwambiri ndi omega-3s. Komabe, ndikofunikira kulankhula ndi dokotala wanu za kuchuluka koyenera kwa inu.

Odwala ena osankhidwa mwina sangapeze omega-3 okwanira kuchokera muzakudya zawo, kotero angapindule ndi zowonjezera za mafuta a nsomba. Komabe, ofufuza akufufuzabe nthawi ndi momwe angagwiritsire ntchito zowonjezerazi. Chifukwa chake, ngati mutenga, imwani pokhapokha mutatsogozedwa ndi katswiri wa zamankhwala.

Kodi ndingapeze omega-3 yambiri?

Lankhulani ndi dokotala wanu ngati mukudya magalamu atatu kapena kuposerapo a omega-3 patsiku kuchokera ku chakudya. Kuchuluka kwa mafuta awa kungayambitse kutuluka magazi kapena mavuto ena.

Zingakhale zovuta kutsatira kafukufuku waposachedwa wokhudza chakudya ndi zakudya. Zimene tikudziwa masiku ano zingakhale zosiyana kwambiri ndi malangizo omwe makolo anu kapena agogo anu adatsatira. Monga kafukufuku wina wazachipatala, kafukufuku wokhudza mafuta a omega-3 acids nthawi zonse amavumbula zambiri zatsopano. Izi zikutanthauza kuti mutha kuwerenga nkhani zokhala ndi upangiri wotsutsana, kapena anzanu angakuuzeni ngati muyenera kumwa mapiritsi a mafuta a nsomba kapena ayi.

Ndicho chifukwa chake ndikofunikira kwambiri kulankhula ndi dokotala. Dokotala wanu amadziwa bwino inu ndi mbiri yanu yachipatala. Iye akhoza kuwunikanso kafukufuku waposachedwa ndikukuuzani momwe angakukhudzireni. Iye angakupatseninso upangiri wapadera wa momwe mungapezere omega-3s yomwe thupi lanu limafuna.

Uthenga Wopita Nawo Kunyumba

Chabwino, kuchokera pa zomwe takambirana, ndikukhulupirira kuti mwapeza lingaliro labwino la Omega-3. Mwachidule:

• Omega-3 ndi mtundu wa mafuta "abwino" omwe ndi ofunikira m'thupi lathu.
• Izi ndizofunikira pazinthu zambiri, monga thanzi la mtima, ntchito ya ubongo, ndi maso.
• Pali mitundu itatu ikuluikulu: EPA, DHA (yochokera ku nsomba), ndi ALA (yochokera ku zomera).
• Chinthu chabwino kwambiri ndikupeza omega-3 kuchokera ku chakudya, makamaka nsomba.
• Ngati mukumwa mafuta owonjezera a nsomba, onetsetsani kuti mukuwamwa pokhapokha ngati dokotala wakupatsani upangiri. Musawamwe nokha.
• Samalani ndi nsomba zomwe zili ndi mercury yambiri, makamaka kwa amayi apakati ndi ana aang'ono.
• Ngati simungathe kudya nsomba, mutha kupeza ALA kuchokera ku zomera monga mbewu za fulakesi, mbewu za chia, ndi walnuts.
• Ndi bwino kulankhula ndi dokotala wanu za kuchuluka kwa omega-3 komwe mukufuna komanso njira yabwino yopezera.

Choncho, pankhani ya thanzi lanu, ndikofunikira kwambiri kudya zakudya zopatsa thanzi. Ma Omega-3 ndi gawo lofunika kwambiri pa zakudya zopatsa thanzi.

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