Dokotala wanu mwina anakuuzani kuti mudye nsomba zonenepa (osati zokazinga) osachepera kawiri pa sabata. Mwachitsanzo, nsomba monga salimoni, mackerel, herring, ndi sardines. Chifukwa chachikulu cha izi ndichakuti nsombazi zili ndi mafuta ambiri a omega-3 acids. Izi ndi mafuta abwino omwe ndi abwino kwa mtima wanu, ubongo, ndi ntchito zina zambiri m'thupi lanu.
N’chifukwa chiyani Omega-3 ndi yofunika kwambiri kwa ife?
Mwachidule, matupi athu sangathe kupanga omega-3 okha. Chifukwa chake, tiyenera kupeza michere iyi kuchokera muzakudya zomwe timadya. Njira zabwino zachilengedwe zopezera omega-3 ndi izi:
- Nsomba zamafuta: Nsomba monga mackerel, herring, sardines, sardines, ndi tuna.
- Mbewu za fulakesi
- Mtedza ngati walnuts
Komabe, ngakhale kuti ndi bwino kupeza izi kuchokera ku chakudya, anthu ambiri sapeza omega-3 okwanira kuchokera ku zakudya zawo za tsiku ndi tsiku. Ngati zili choncho kwa inu, gawo loyamba liyenera kukhala kuwonjezera nsomba ndi zakudya zina zokhala ndi omega-3 muzakudya zanu. Chifukwa zakudya zimenezi sizimangopereka omega-3 zokha, komanso michere ina yambiri yomwe thupi lathu limafunikira, monga mapuloteni, mavitamini, ndi mchere .
Tiyeni tiphunzire za mitundu ikuluikulu ya omega-3s.
Pali mitundu itatu ikuluikulu ya omega-3 fatty acids. Kuti mumvetse bwino, onani tebulo ili m'munsimu.
| Mtundu wa Omega-3 | Pali makamaka | Zimene zimachitikira thupi |
|---|---|---|
| Asidi ya Eicosapentaenoic (EPA) | Nsomba, zakudya monga mazira opangidwa ndi omega-3, ndi mapiritsi a mafuta a nsomba. | Zimathandiza kuchepetsa kutupa m'thupi. |
| DHA (Docosahexaenoic Acid) | Mu nsomba, zakudya zolimbitsa thupi, mapiritsi a mafuta a nsomba, ndi zowonjezera zopangidwa kuchokera ku algae. | Chofunika kwambiri kuti ubongo ugwire bwino ntchito komanso kuti ukhale ndi moyo wabwino. |
| ALA (Alpha-linolenic acid) | Mu mtedza, mbewu za chia, mbewu za fulakesi, ndi mafuta a masamba monga canola ndi soya. | Thupi limasintha ALA iyi kukhala mitundu yogwira ntchito kwambiri ya EPA ndi DHA, koma pang'ono kwambiri . |
Kodi mapiritsi ogulitsidwa popanda chilolezo cha dokotala (osaperekedwa ndi dokotala) amagwiradi ntchito?
Apa pali chinthu chofunikira kwambiri. Kafukufuku wambiri wochitidwa kuti apewe kapena kuchiza matenda asonyeza kuti kumwa mankhwala ochepetsa mphamvu ya omega-3 (omwe mungagule pamtengo wotsika) tsiku lililonse sikupereka phindu lalikulu pa thanzi.
Ubwino wokhawo wotsimikizika bwino pa thanzi ndi monga kumwa omega-3 wambiri (omega-3 wamphamvu kwambiri) woperekedwa ndi dokotala.
Choncho, ngati mungogula mapiritsi a omega-3 ku pharmacy ndikuwamwa, mwina sangakupatseni zotsatira zomwe mumayembekezera.
Ndiye kusiyana kotani pakati pa Omega-3 yomwe dokotala amapereka ndi Omega-3 yomwe imaperekedwa ndi dokotala?
Mapiritsi a Omega-3 omwe dokotala amakulemberani amakhala ndi mlingo wokwera kwambiri wa omega-3 kuposa omwe mungagule pa kauntala. Amayang'aniridwanso nthawi zonse ndi akuluakulu oyang'anira mankhwala kuti adziwe ngati ali abwino komanso otetezeka.
Ponena za mafuta m'magazi, ndi monga cholesterol yabwino (HDL), cholesterol yoipa (LDL), ndi triglycerides . Dokotala wanu nthawi zambiri amatha kukupatsani omega-3s ngati muli ndi triglycerides yambiri (yoposa 500 mg/dL).
Kafukufuku wina akusonyeza kuti mankhwalawa amatha kuonjezera kuchuluka kwa cholesterol yabwino (HDL). Komabe, amathanso kuonjezera kuchuluka kwa cholesterol yoyipa (LDL). Popeza pali zinthu zambiri zofunika kuziganizira, dokotala wanu yekha ndi amene angasankhe ngati mankhwalawa ndi oyenera kwa inu.
Kuchuluka kwa triglycerides m'magazi kumawonjezera chiopsezo cha matenda a mtima ndi sitiroko. Kungayambitsenso kutupa kwa kapamba (pancreatitis).
Nazi mitundu ina ya mankhwala a omega-3 omwe madokotala amapereka:
- `Epanova` (omega-3-carboxylic acids) - Izi zili ndi EPA ndi DHA.
- `Lovaza` (omega-3-acid ethyl esters) - Izi zilinso ndi EPA ndi DHA.
- `Omtryg` (omega-3-acid ethyl esters) - Izi zilinso ndi EPA ndi DHA.
- `Vascepa` (icosapent ethyl) - Izi zili ndi EPA yokha.
Kodi pali zotsatirapo zilizonse pa mapiritsi awa?
Inde, monga mankhwala ena aliwonse, izi zitha kukhala ndi zotsatirapo zake. Zimatengera mtundu wa mankhwala omwe mumamwa.
Mankhwala a Omega-3 ochokera ku pharmacy omwe si a dokotala
Kuchuluka kwa omega-3s komwe kwalembedwa sikungakhale kwenikweni mu mapiritsi. Popeza sali olamulidwa mokwanira ngati mankhwala, akhoza kukhala ndi zosakaniza zina zosafunikira. Zotsatirapo zazing'ono zimaphatikizapo:
- Fungo la nsomba kapena kukoma kwa nsomba mkamwa
- Kusasangalala m'mimba
Ngati muli ndi pakati, mukuyamwitsa, mukumwa mankhwala ochepetsa magazi, kapena muli ndi vuto la nsomba/zam'madzi , muyenera kulankhula ndi dokotala musanagwiritse ntchito mankhwala ena aliwonse awa.
Mankhwala Omega-3s Olembedwa ndi Dokotala
Zotsatirapo izi zimasiyana malinga ndi mtundu wa mankhwala.
| Mtundu wa mankhwala | Zotsatirapo zomwe zingatheke |
|---|---|
| Epanova | Kutsegula m'mimba, nseru, kupweteka m'mimba. |
| Lovaza ndi Omtryg | Kutupa, kukoma kosasangalatsa mkamwa, kusasangalala m'mimba. |
| Vascepa | Kupweteka kwa mafupa. |
Mfundo yofunika kuiganizira!
Mukamwedwa mlingo waukulu, omega-3 imatha kusokoneza magazi kuundana. Izi zikutanthauza kuti ngati mutuluka magazi, zingatenge nthawi yayitali kuti magazi asiye kutuluka. Chifukwa chake, ngati mukumwa mankhwala ochepetsa magazi monga Warfarin/Coumadin , kapena ngati mumagwiritsa ntchito mankhwala ochepetsa ululu monga Aspirin kapena Ibuprofen pafupipafupi, ndikofunikira kuuza dokotala wanu za izi musanamwe omega-3.
Uthenga Wopita Nawo Kunyumba
- Njira yabwino komanso yotetezeka yopezera omega-3 ndikudya zakudya zachilengedwe, monga nsomba zamafuta.
- Mapiritsi a omega-3 ochepa omwe amagulidwa ku pharmacies popanda chilolezo cha dokotala alibe phindu lililonse lotsimikizika pochiza matenda.
- Dokotala adzalemba omega-3 makamaka kwa anthu omwe ali ndi triglycerides yambiri m'magazi. Iyenera kumwedwa pokhapokha ngati dokotala walangiza.
- Uzani dokotala wanu za zakudya zina zomwe mukumwa, makamaka ngati muli ndi pakati, mukuyamwitsa, kapena mukumwa mankhwala ena.
- Musamwe mankhwala ambiri a omega-3 nokha. Dokotala wanu yekha ndiye amene amadziwa zomwe zili bwino pa thanzi lanu.
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