Dokotala wanu mwina wakuuzani kuti mudye nsomba zonenepa (monga salimoni, mackerel, sardines) osachepera kawiri pa sabata, sichoncho? Koma ndibwino kuti musakazinge mu mafuta. Chifukwa chachikulu chonenera choncho ndichakuti nsomba zamtunduwu zili ndi omega -3 yambiri, asidi wamafuta omwe ndi othandiza kwambiri pamtima, ubongo, ndi zinthu zina zambiri. Thupi lathu silingathe kupanga omega-3 iyi lokha. Chifukwa chake, tiyenera kuipeza kuchokera ku chakudya chomwe timadya. Tiyeni tikambirane zambiri za omega-3, yomwe anthu ambiri akukamba lero.
Kodi tingatani kuti tipeze Omega-3 iyi?
Mwachidule, njira yabwino kwambiri yopezera omega-3s ndi kudzera mu chakudya, makamaka kuchokera ku zakudya izi:
- Nsomba zamafuta: Nsomba monga sardine, herring, mackerel, mackerel, tuna, ndi zina zotero.
- Mbewu za fulakesi
- Mtedza: Makamaka mtedza
Koma zoona zake n'zakuti, ambiri a ife sitipeza omega-3 yokwanira kuchokera muzakudya izi. Zikatero, choyamba muyenera kuzolowera kudya zakudya zambirizi. Chifukwa zakudyazi sizimangopereka omega-3 yokha, komanso michere yambiri yomwe thupi lathu limafunikira, monga mapuloteni, mavitamini , ndi mchere .
Kodi pali mitundu ya omega-3?
Inde, pali mitundu itatu ikuluikulu ya omega-3s. Tiyeni tiwone zomwe zili, komwe zimachokera, komanso zomwe zimagwira ntchito m'thupi.
| Mtundu wa Omega-3 | Njira zazikulu zopezera | Utumiki kwa thupi |
|---|---|---|
| Asidi ya Eicosapentaenoic (EPA) | Nsomba, mafuta a nsomba, mazira ena ndi zakudya zowonjezera, omega-3 zomwe zimatengedwa ndi dokotala kapena popanda mankhwala | Zimathandiza kuchepetsa kutupa m'thupi. |
| DHA (docosahexaenoic acid) | Nsomba, mafuta a nsomba, zowonjezera mchere wa algae, omega-3 zomwe zimatengedwa ndi dokotala kapena popanda mankhwala ake. | Chofunika kwambiri kuti ubongo ugwire bwino ntchito komanso kuti ukhale ndi moyo wabwino. |
| ALA (Alpha-linolenic acid) | Zakudya zochokera ku zomera monga mtedza, mbewu za fulakesi, mbewu za chia, mafuta a canola, ndi mafuta a soya. | Ngakhale izi zimasinthidwa kukhala EPA ndi DHA m'thupi, ndi zochepa chabe zomwe zimasinthidwa. |
Kusiyana pakati pa mankhwala owonjezera omwe mumagula ku pharmacy ndi mankhwala omwe dokotala wakupatsani
Funso limene anthu ambiri ali nalo ndi ili. Kodi awiriwa ndi ofanana? Ayi. Pali kusiyana kwakukulu pakati pa awiriwa.
Gulani Omega-3 ku pharmacy popanda chilolezo cha dokotala (Omega-3 yosaperekedwa ndi dokotala)
Timatcha izi " zowonjezera ." Si mankhwala . Mlingo wa omega-3 womwe uli nawo nthawi zambiri umakhala wochepa. Kafukufuku wosiyanasiyana wasonyeza kuti kumwa mankhwala owonjezera oterewa pang'ono tsiku lililonse sikunatsimikizidwe kuti ndi kothandiza kwambiri popewa kapena kuchiza matenda.
Chofunika kwambiri ndichakuti zowonjezera ngati izi sizikulamulidwa mokwanira monga mankhwala. Izi zikutanthauza kuti pakhoza kukhala mavuto ngati botololo lili ndi kuchuluka kwa omega-3 komwe kwalembedwa pa chizindikirocho. Zingakhalenso ndi zinthu zina zosafunikira.
Mankhwala Omega-3 Olembedwa ndi Dokotala
Izi si zowonjezera zokha, ndi mankhwala . Zili ndi omega-3 yambiri. Ndipo zimayesedwa mosamala ndi akuluakulu oyang'anira mankhwala kuti aone ngati zili bwino komanso kuti ndi zotetezeka.
Dokotala angakulimbikitseni izi pokhapokha ngati muli ndi mafuta ambiri otchedwa triglycerides m'magazi mwanu (oposa 500 mg/dL). Ma triglycerides ndi mtundu wa mafuta m'magazi mwathu, monga cholesterol. Kuchuluka kwa triglyceride kumawonjezera chiopsezo cha matenda monga matenda a mtima , sitiroko , ndi kapamba .
Mankhwalawa amatha kuchepetsa triglycerides komanso angawonjezere cholesterol yabwino (HDL). Komabe, mitundu ina imathanso kuwonjezera cholesterol yoipa (LDL). Chifukwa chake, dokotala wanu yekha ndi amene angasankhe ngati mankhwalawa ndi oyenera kwa inu.
*Epanova, Lovaza, Omtryg, Vascepa* ndi zitsanzo za mitundu ingapo ya mankhwala a omega-3 omwe madokotala amalangiza.
Tiyeni tiphunzirenso za zotsatirapo zake.
Monga china chilichonse, izi zitha kukhala ndi zotsatirapo zina. Zimatengera mtundu womwe mumagwiritsa ntchito.
Mitundu ya zowonjezera zomwe zimatengedwa popanda mankhwala a dokotala (Zosaperekedwa ndi dokotala)
Zotsatira zoyipa kwambiri za izi ndi izi:
- Chimbudzi chonunkhira ngati nsomba kapena kukoma kwa nsomba mkamwa
- Kusasangalala m'mimba, nseru
Mankhwala olembedwa ndi dokotala
Zotsatirapo zake zimasiyana malinga ndi mtundu wa mankhwala.
- Epanova: kutsegula m'mimba, nseru, kupweteka m'mimba
- Lovaza, Omtryg: nseru, kukoma koipa mkamwa, kusokonezeka m'mimba
- Vascepa: Kupweteka kwa mafupa
Chofunika Kwambiri: Ma Omega-3, makamaka ngati ali ndi mlingo waukulu, amatha kusokoneza magazi kuundana. Ngati mukumwa mankhwala ochepetsa magazi (monga Warfarin) kapena NSAID zina (monga Aspirin, Ibuprofen), muyenera kulankhula ndi dokotala wanu musanayambe kugwiritsa ntchito ma omega-3.
Uthenga Wopita Nawo Kunyumba
- Ngakhale kuti Omega-3 ndi yofunika kwambiri m'thupi lathu, siipangidwa m'thupi lathu. Chifukwa chake, iyenera kupezeka kuchokera ku chakudya.
- Njira yabwino komanso yotetezeka yopezera omega-3 ndikudya zakudya zachilengedwe monga nsomba zamafuta ndi mbewu za fulakesi.
- Pali umboni wochepa wa sayansi wosonyeza kuti zakudya zowonjezera za omega-3 (zakudya zowonjezera) zogulidwa ku ma pharmacy popanda chilolezo cha dokotala zimatha kuchiritsa matenda.
- Mankhwala a Omega-3 omwe dokotala wapereka amagwiritsidwa ntchito pochiza anthu omwe ali ndi triglycerides yambiri m'magazi.
- Nthawi zonse funsani dokotala wanu musanayambe kugwiritsa ntchito mankhwala enaake a omega-3, makamaka ngati muli ndi pakati, mukuyamwitsa, kapena mukumwa mankhwala ena (makamaka mankhwala ochepetsa magazi). Musamangomwa nokha.
Omega-3, mafuta a nsomba, triglycerides, cholesterol, matenda a mtima
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