Ese rimwe na rimwe wumva ubabaye, uri wenyine, cyangwa uremerewe nta mpamvu? Ese wumva ibintu byose birambirana? Benshi muri twe twahuye n'ibi mu buzima bwacu. Ibi ni ibisanzwe. Ariko se wari uzi ko bimwe mu biribwa turya bishobora kunoza ubuzima bwacu bwo mu mutwe? Uyu munsi turimo kuvuga ku kintu nk'icyo. Iyo niyo sano iri hagati y'intungamubiri Omega-3 n'ibyishimo byacu.
Omega-3 ni iki? Kuki ari ingenzi ku bwonko bwacu?
Muri make, Omega-3 ni ubwoko bwa aside irike umubiri wacu ukeneye. "Ingenzi" bivuze ko imibiri yacu idashobora kuyikora ubwayo kandi igomba kuyikura mu biribwa turya. Ibi bifatwa nk'ibinure "byiza".
60% by'ubwonko bwacu bigizwe n'ibinure. Rero, ibinure byiza nka Omega-3 ni ingenzi kugira ngo uturemangingo tw'ubwonko tubeho neza kandi dukora neza. Tekereza nawe, uturemangingo tw'imitsi mu bwonko bwacu duhanahana ubutumwa. Kugira ngo ubu butumwa bubeho neza, utwo turemangingo tugomba kuba dufite ubuzima bwiza. Omega-3 ifasha cyane muri ibi.
Ubushakashatsi buherutse gukorwa bwagaragaje ko abantu bo mu bihugu birya amafi menshi bafite igipimo gito cy’indwara yo kwiheba. Ibi byatumye abaganga bibanda cyane ku isano iri hagati ya Omega-3 n’ubuzima bwo mu mutwe. Ubu hari ibimenyetso byinshi bigaragaza ko indyo ikungahaye kuri Omega-3 ishobora kuba ingirakamaro cyane ku bafite ibibazo byo mu mutwe nk’ihungabana n’indwara yo kwiheba.
Ubushakashatsi buvuga iki mu by'ukuri?
Hari ubushakashatsi bwinshi bwakozwe kuri ibi. Mu bushakashatsi bumwe bukomeye, abarwayi bafite indwara ya bipolar bahawe inyunganiramirire ya omega-3. Bipolar ni indwara aho imitekerereze ihinduka hagati y'ibihe by'ibyishimo bikabije (mania) n'ihungabana. Nyuma y'ubu bushakashatsi, byagaragaye ko abarwayi bafashe omega-3 bagabanutse cyane mu bihe byo kwiheba.
Umuganga w’indwara zo mu mutwe w’Umunyamerika Porofeseri Andrew Stoll, MD, yakoze ubushakashatsi bwimbitse kuri ibi. Mu bushakashatsi yakoze mu 1999, yahaye abarwayi 30 ba bipolar garama 10 za Omega-3 ku munsi. Iyi ni yo ngano iboneka mu macupa agera kuri 30 ya tuna! Irindi tsinda ryahawe utuvuta twa elayo (placebo).
Nyuma y'amezi ane, ibisubizo byari bitangaje. Kimwe cya kabiri cy'abantu bafashe amavuta ya elayo bari basubiye ku rugero. Ariko mu bantu 15 bafashe Omega-3, babiri gusa ni bo basubiye ku rugero . Ibi bisubizo ni byiza cyane ku buryo ubu arimo gukora ubushakashatsi bw'imyaka ine ku barwayi 120 kugira ngo abyemeze kurushaho.
Porofeseri Stoll yagize ati: "Twakoresheje dose nyinshi cyane mu bushakashatsi bwa mbere, ariko ubu bisa nkaho garama 1 kugeza kuri 2 za EPA, ikintu cy'ingenzi gikora mu mavuta y'amafi, ku munsi bihagije."
Ni ibihe biribwa bikungahaye kuri Omega-3 cyane?
Noneho ushobora kuba uri kwibaza uti "None se ni ibihe biribwa birimo Omega-3?" Ku bw'amahirwe kuri twe, ibi biribwa biboneka byoroshye kandi bihendutse muri Sri Lanka.
| Ubwoko bw'ibiribwa | Ingingo n'inama byihariye |
|---|---|
| Amafi yo mu nyanja afite amavuta | Amafi nka salmon, mackerel, sardine, na anchovies niyo soko nziza. Gerageza gushyiramo imwe muri aya mafi mu ndyo yawe nibura kabiri mu cyumweru. |
| Imbuto z'ibitoki | Ushobora kubisya no kubishyira muri yawurute yawe, salade, cyangwa oatmeal. Umubiri ubyinjiza neza iyo byaseye kurusha iyo biriwe byose. |
| Imbuto za Walnuts | Kurya imbuto nkeya ku munsi ni byiza cyane. Ushobora kuzirya zitari zonyine cyangwa ukazishyira muri salade. |
| Amagi akungahaye kuri Omega-3 | Amagi amwe akorwa mu nkoko zigaburirwa by’umwihariko kandi arimo Omega-3 nyinshi. Aya magi aboneka mu maduka manini. |
Niba ufata inyunganiramirire y'amavuta y'amafi...
Hari igihe dushobora kudashobora kubona Omega-3 ihagije mu biribwa gusa. Muri ibyo bihe, bamwe bakoresha capsules z'amavuta y'amafi. Ariko hari ikintu cyo kwitondera cyane hano.
Si capsule zose z'amavuta y'amafi ku isoko zigereranywa. Ni ngombwa rero gusoma neza icyapa cyanditseho no kureba ingano ya EPA (aside Eicosapentaenoic) na DHA (aside Docosahexaenoic). Igice cya EPA ni ingenzi cyane ku buzima bwo mu mutwe. Hitamo inyongera itanga garama 1-2 za EPA ku munsi.
Ibintu by'ingenzi cyane ugomba kuzirikana
Hamwe n'ibi byose, hari ibintu byinshi by'ingenzi tugomba gusobanukirwa.
1. Omega-3 ntabwo ari umuti usimbura: Niba usanzwe ufata imiti yo kwiheba cyangwa indi ndwara yo mu mutwe, Omega-3 ntabwo ari umuti usimbura uwo muti. Ishobora kuba ingirakamaro, ariko si impamvu yo guhagarika imiti yawe y'ibanze. Menya neza ko waganiriye na muganga wawe mbere yo gutangira imiti iyo ari yo yose. Iyi miti ishobora kugira ingaruka ku miti imwe n'imwe.
2. Izindi nyungu ku buzima: Omega-3 zifite akamaro kenshi atari ku bwonko gusa, ahubwo no ku mubiri. Byagaragaye ko zifasha mu kurinda indwara z'umutima. Byagaragaye ko n'ishyirahamwe ry'umutima ry'Abanyamerika risaba kurya amafi nka salmon cyangwa tuna nibura kabiri mu cyumweru. Ubushakashatsi bwagaragaje ko bushobora gutanga ihumure ku ndwara z'ingingo nka rubagimpande, indwara zo mu mara, n'ubwoko bumwe na bumwe bwa kanseri.
3. Nta ngaruka mbi: Nta ngaruka mbi zikomeye zigira ku kurya indyo ikungahaye kuri Omega-3. Ibi bivuze ko ari nta kibazo. Ariko, hari abantu bashobora kugira ikibazo gito mu gifu no kuryoherwa n'amafi iyo bafashe capsules z'amavuta y'amafi.
Niba rero wumva ubabaye gato kandi wihebye, gerageza kongeramo ibiryo bikungahaye kuri Omega-3 mu mirire yawe. Ni ishoramari ryiza ku bwonko bwawe no ku mubiri wawe. Ariko ibuka ko niba stress yawe ikomeye kandi igoye kuyigenzura, ni byiza kureba muganga w’inzobere ugasaba inama aho kubabara wenyine.
Ubutumwa bwo kujyana mu rugo
- Ubushakashatsi bwerekana ko Omega-3 (cyane cyane EPA) ishobora gufasha mu buzima bwo mu mutwe, cyane cyane indwara nk'ihungabana n'indwara ya bipolar.
- Amafi afite amavuta nka salmon, sardine, na mackerel, imbuto za flax, na walnuts ni isoko nziza ya Omega-3.
- Niba ufata inyunganiramirire y'amavuta y'amafi, reba ku kirango kugira ngo umenye neza ko ubona garama 1-2 za EPA ku munsi. Amavuta y'amafi yose ntabwo agereranywa.
- Icy'ingenzi kurushaho: Omega-3 ntabwo isimbura imiti yandikiwe na muganga.Vugana na muganga wawe mbere yo gutangira imiti iyo ari yo yose y’inyongeramusaruro.
- Omega-3 ifite inyungu nyinshi haba ku byishimo byo mu mutwe ndetse no ku buzima bw'umutima.
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