Ese koko amavuta y'amafi ni meza ku mubiri? Reka tubimenye neza!

Ushobora kuba warabonye amatangazo y'ibinini bya "Amavuta y'amafi" kuri televiziyo, mu binyamakuru, cyangwa ku mbuga nkoranyambaga, si byo se? Bavuga ibintu byinshi nko kuba ari byiza ku mutima, bifasha ubwonko gukora neza, kandi bikanoza imikorere y'amaso. None se ukuri kuri iyi nkuru ni ukuhe? Ese ni byiza nk'uko abantu bose babivuga? Ese koko tugomba kuyafata? Uyu munsi, reka tuvuge kuri aya mavuta y'amafi, ni ukuvuga amavuta y'amafi, mu buryo bworoshye kandi busobanutse.

Reka tubanze turebe, amavuta y'amafi ni iki?

Muri make, amavuta y'amafi ni amavuta ava mu nyama z'amafi afite amavuta nka salmon, tuna, herring, na mackerel. Akorwa mu guteka ifi neza, ukayikanda, hanyuma ugatandukanya amavuta n'amazi ayivamo.

Inkuru y'aya mavuta y'amafi itangira mu myaka 50 ishize. Itsinda ry'abahanga mu bya siyansi bo muri Danemark babonye ko bamwe mu baturage ba Inuit batuye mu karere ka Artique barwaye indwara z'umutima nke cyane. Ubwo bashakishaga impamvu y'ibi, basanze impamvu nyamukuru y'ibi ari uko indyo yabo igizwe n'amafi afite amavuta. Kubera ko aya mafi akungahaye kuri aside irike ya omega-3 , intungamubiri y'ingenzi cyane ku mibiri yacu.

Ubushakashatsi bwagaragaje ko omega-3 ari ingirakamaro cyane ku mutima no mu mitsi y'amaraso. Bityo rero amavuta y'amafi ni imwe mu masoko y'izi omega-3 z'agaciro.

Reka ducukumbure gato: Omega-3 ni iki?

Omega-3 ni ubwoko bw'ibinure byinshi bitagira ibinure biboneka mu biribwa bimwe na bimwe. Ibi ni ingenzi ku mibiri yacu. Ariko, imibiri yacu ntishobora kubyikorera ubwayo. Kubwibyo, tugomba kubikura mu biribwa turya.

Zimwe mu nyungu z'ingenzi za Omega-3 ni izi:

• Bifasha kugabanya urugero rwa cholesterol mbi mu maraso.
• Bishobora kugabanya ibyago byo kurwara indwara nk'iz'umutima na stroke.
• Ni ngombwa kugira ngo amaso n'ubwonko bikure neza.
• Ibihaha ni ingenzi ku mikorere y'ubudahangarwa bw'umubiri n'imikorere y'imisemburo.

Hari ubwoko butatu bw'ingenzi bwa omega-3.

1. DHA (aside Docosahexaenoic): Izi ziboneka mu mavuta y'amafi menshi.

2. EPA (Aside Eicosapentaenoic): Iyi nayo iboneka mu mavuta y'amafi menshi.

3. ALA (Aside Alpha-linolenic): Iboneka mu biribwa by'ibimera nk'imbuto za flax, imbuto za chia, na soya, ALA ishobora guhindurwamo DHA na EPA ku rugero ruto n'umubiri wacu.

Dukeneye omega-3 zingana iki ku munsi?

Ingano ya omega-3 (nka ALA) ikenewe ku munsi iratandukanye bitewe n'imyaka n'igitsina.

Ni ibihe biribwa bikungahaye kuri omega-3?

• Amafi afite amavuta: salmon, tuna, mackerel, herring, sardine
• Ibiryo byo mu nyanja: Inkeri, imineke, isambaza
• Inkomoko y'ibimera: Imbuto z'ibimera n'amavuta y'ibimera, imbuto za Chia, soya n'amavuta ya soya, amavuta ya canola, walnuts z'umukara

Ese ugomba guhangayikishwa na mercure mugihe urya amafi?

Iki ni ikibazo ku bantu benshi. Amafi manini amwe ashobora kuba arimo icyuma gikomeye cyitwa mercure mu mibiri yabo. Kurya ibi cyane byangiza ubwonko bwacu n'imitsi. Ababyeyi batwite n'abana bato bagomba kwitaho cyane. Amafi manini nka shark na swordfish afite mercure nyinshi.

Ariko, bifatwa nk'aho ari byiza kurya garama 340 (hafi ounces 12) z'amafi nka salmon, tuna, na sardine buri cyumweru. Iyi mercure ikunze gukurwaho iyo hakozwe inyunganiramirire y'amavuta y'amafi.

Ni izihe nyungu nyazo z'ibinini by'amavuta y'amafi ku buzima?

Dore igice cy'ingenzi. Nubwo hari ibimenyetso bigaragara ko kurya amafi nk'ibiryo ari byiza ku mutima wawe, ibyavuye mu bushakashatsi ku nyongeramusaruro z'amavuta y'amafi biravuguruzanya gato. Ubushakashatsi bumwe bwerekana ko ari ingirakamaro, mu gihe ubundi buvuga ko ntacyo bufasha cyane.

Reka turebe icyo ubushakashatsi buvuga ku bibazo bimwe na bimwe by'ingenzi.

• Indwara z'umutima n'indwara z'umutima: Hari ibimenyetso bigaragaza ko ibinini by'amavuta y'amafi bigabanya triglycerides, ubwoko bw'ibinure mu maraso. Bishobora kandi gufasha kugabanya ibyago byo kurwara indwara z'umutima cyangwa gucika imitsi ku bantu basanzwe bafite indwara z'umutima. Izi nyungu ni nyinshi ku bantu bafite indwara z'umutima kuruta ku bantu bazima.

• Umuvuduko ukabije w'amaraso: Ubushakashatsi bumwe bwagaragaje ko gufata amavuta y'amafi ku gipimo kirenze garama 3 ku munsi bishobora kugabanya umuvuduko w'amaraso gato. Ariko, gufata ayo mavuta menshi bishobora kongera ibyago byo kuva amaraso. Kubwibyo, ntuzigere ukoresha ayo mavuta menshi wenyine keretse ukurikiranwe na muganga wawe hafi .

• Imikorere y'ubwonko: Nta gihamya igaragara igaragaza ko amavuta y'amafi arinda indwara ya Alzheimer cyangwa kongerera ubushobozi bwo kwibuka. Hari ubushakashatsi bwagaragaje inyungu nto, ariko hakenewe ubushakashatsi bwinshi kugira ngo byemezwe.

• Rumatizime y'urumogi: Nta bimenyetso byinshi bigaragaza ko bigabanya ibimenyetso rusange ku bantu barwaye rumatize. Ariko, amakuru amwe agaragaza ko bishobora gufasha kugabanya ingano y'imiti igabanya ububabare (nka NSAIDs) ikenewe mu kugenzura ububabare no kubabara mu gitondo.

• Ubuzima bw'amaso:Hariho kandi ibimenyetso bivangavanze bigaragaza niba omega-3 zifasha mu gukumira kwangirika kw'amagufwa afitanye isano n'izabukuru (AMD). Zishobora kandi gufasha mu kugabanya ibimenyetso by'amaso yumye, ariko ibi nabyo ntibisobanutse neza.

• Ihungabana: Ubushakashatsi bumwe bwagaragaje ko abantu barya amafi menshi baba bafite ibyago bike byo kurwara ihungabana. Ariko, nta bimenyetso bihagije bigaragaza ko ibinini by'amavuta y'amafi bishobora kuvura indwara ikomeye yo kwiheba.

Ingaruka n'ingaruka mbi zo gufata amavuta y'amafi

Ni ngombwa kubanza kuvugana na muganga wawe mbere yo gufata inyongeramusaruro iyo ari yo yose. Ndetse n'amavuta y'amafi ntabwo akwiriye buri wese.

• Ingaruka zo kuva amaraso: Gufata amavuta y'amafi ku rugero rwo hejuru (arenga garama 3-5 ku munsi) bishobora kugabanya kuvura kw'amaraso no kongera ibyago byo kuva amaraso. Niba ufata imiti igabanya amaraso nka aspirine, warfarin, cyangwa clopidogrel, ugomba kugisha inama muganga mbere yo gufata amavuta y'amafi.

• Impinduka mu gipimo cy'umutima: Ubushakashatsi bubiri buherutse bwerekanye ko gufata dose nyinshi cyane (nk'amagarama 4 ku munsi) igihe kirekire bishobora kongera gato ibyago byo kugira imitsi idasanzwe y'umutima ku bantu bafite indwara zimwe na zimwe z'umutima.

• Allergie: Ntibiramenyekana neza niba amavuta y'amafi ari meza ku bantu bafite allergie yo mu mazi. Niba ufite allergie nk'iyo, ntuyafate udafite inama ya muganga.

• Ingaruka mbi nto:
• Uburyohe cyangwa impumuro isa n'ifi mu kanwa.
• Kuribwa mu gituza.
• Kubabara mu nda, isesemi.
• Impiswi.
• Umutwe.