Aside y'ibinure ya Omega-3 ni iki? - Ese umubiri wawe urakeneye koko?

Ushobora kuba warumvise ibya "Omega-3" hano na hariya, sibyo? Wenda inshuti yawe yabikubwiye, cyangwa wabibonye kuri televiziyo. Izi Omega-3 ni iki mu by'ukuri? Ese ni nziza ku mibiri yacu? Ese ni mbi? Uyu munsi, turaganira kuri izi Omega-3 mu buryo bworoshye kandi butaziguye. Mu buryo ushobora kumva, nko kuvugana n'inshuti yawe.

Omega-3 ni iki? Reka tubisobanukirwe mu buryo bworoshye!

Muri make, omega-3 ni ubwoko bw'ibinure umubiri wacu ukeneye . Biri mu cyiciro cyitwa "ibinure bya polyunsaturated." Imibiri yacu ntishobora gukora ibi binure bya omega-3 bihagije. Kubwibyo, tugomba kubikura mu biribwa turya. Niyo mpamvu byitwa "intungamubiri z'ingenzi."

Tekereza kuri ibi, aside irike ni molekile za shimi zimeze nk'iminyururu mito. Iyi minyururu igizwe na atome za karuboni, ogisijeni na hydrogen.

Hari ubwoko bubiri bw'ibinure dukunze kuvugaho:

1. Ibinure byuzuye: Ibi ni byo twita ibinure "bibi" kuko iyo ubiriye byinshi, byongera ibyago byo kurwara indwara nk'umutima na stroke.

2. Amavuta adafite ibinure: Aya ni yo mavuta "meza". Yagabanyijemo kandi ibyiciro bibiri: "amavuta ya polyunsaturated" na "amavuta ya monounsaturated." Omega-3 ziri mu itsinda rya polyunsaturated.

Rero, omega-3 ni ibinure byiza ushobora kongera mu mirire yawe, aho kongeramo ibinure bibi byuzuye.

Ni iki kigira ingaruka ku mibiri yacu bitewe na aside irike ya omega-3?

Aside y'ibinure ya Omega-3 ifasha buri selile mu mubiri wacu gukora neza . Ni igice cy'ingenzi cy'uturemangingo twacu. Kimwe n'inkuta z'inzu, ziha selile imiterere kandi zigafasha selile kuvugana. Nubwo ari ingenzi kuri buri selile, omega-3 ziba cyane cyane mu turemangingo tw'amaso yacu n'ubwonko .

Byongeye kandi, omega-3 zitanga imbaraga mu mibiri yacu (kalori) kandi zigafasha kubungabunga ubuzima bw'uturemangingo twinshi tw'ingenzi, nk'imitsi n'amaraso ndetse n'imikorere y'imisemburo.

Ni ubuhe bwoko bwa aside y'ibinure ya omega-3 ihari?

Hari ubwoko butatu bw'ingenzi bwa omega-3:

1. EPA (aside Eicosapentaenoic): Iyi ni ubwoko bwa "omega-3 yo mu mazi" kuko ahanini iboneka mu mafi.

2. DHA (aside Docosahexaenoic): Kimwe na EPA, iyi ni omega-3 yo mu mazi. Iboneka cyane cyane mu mafi.

3. ALA (Aside Alpha-linolenic): Ubu ni ubwoko bwa omega-3 buboneka mu biribwa by'ibimera.

Nkuko twabivuze mbere, omega-3 ni intungamubiri z'ingenzi dukeneye kubona mu mirire yacu. Iyo turya ALA, imibiri yacu ishobora guhindura ingano nto ya ALA muri EPA hanyuma ikavamo DHA. Ariko, ibi bitanga ingano nto cyane ya EPA na DHA . Kubwibyo, ni ngombwa cyane gushyiramo ibiryo (cyane cyane amafi) birimo EPA na DHA mu mirire yacu.

Ni izihe nyungu tubona muri aside y'ibinure ya omega-3?

Omega-3 ifite inyungu nyinshi ku buzima bw'umutima wacu.

Imwe mu nyungu z'ingenzi ni uko ifasha kugabanya urugero rwa triglyceride mu maraso.

Triglycerides ni ubwoko bw'ibinure mu maraso yacu. Iyo byiyongereye (hypertriglyceridemia), bishobora gutera indwara yitwa atherosclerosis, ibi byongera ibyago byo kurwara indwara z'umutima na stroke. Rero, ni ngombwa kugenzura urugero rwa triglyceride mu maraso yawe. Byongeye kandi, omega-3 zishobora gufasha kongera cholesterol "nziza" yawe (cholesterol ya HDL) no kugabanya umuvuduko w'amaraso yawe.

Ubushakashatsi bumwe bwagaragaje ko omega-3 ishobora kugabanya ibyago byo:

• Indwara z'umutima n'imitsi (CVD)
• Niba usanzwe ufite indwara z'umutima n'imitsi, impfu zishobora guterwa
• Urupfu rutunguranye ruterwa no kutumvikana k'umutima (Arrhythmia)
• Amaraso apfutse

Uretse ubuzima bw'umutima, ubushakashatsi bumwe bwerekana ko omega-3 ishobora gufasha kugabanya ibyago byo kurwara izindi ndwara:

• Amoko amwe na amwe ya kanseri, cyane cyane kanseri y'ibere
• Indwara ya Alzheimer n'indwara yo kwibagirwa
• Kugabanuka k'amagufwa y'amaso bifitanye isano n'izabukuru (AMD), indwara ituma umuntu atabasha kubona neza uko imyaka igenda ishira

Ubushakashatsi buracyakomeje ku bindi byiza nk'ibi.

None se koko omega-3 ni nziza kuri twe?

Iyo ubonye omega-3 mu mirire yawe, bishobora kugabanya ibyago byo kurwara indwara z'umutima. Muri rusange, ni byiza kubona omega-3 mu biribwa (nk'amafi) kuruta kubona ibinini.

Inyongeramusaruro za Omega-3, nk'ibinini by'amavuta y'amafi, zishobora gufasha abantu bamwe. Ariko, ugomba kwitonda cyane mu gihe ukoresha izo nyongeramusaruro. Ntuzigere ugura inyongeramusaruro za OTC utabanje kuvugana na muganga wawe. Muganga w'umuryango wawe cyangwa inzobere mu ndwara z'umutima ashobora gusuzuma ubuzima bwawe n'urugero rw'amavuta ahumanya ikirere (lipide) no kukugira inama yo gukoresha inyongeramusaruro ikubereye. Inyongeramusaruro zimwe na zimwe, bitewe n'ingano yazo, zishobora gukora ibi bikurikira:

• Bishobora kugongana n'imiti imwe n'imwe ufata ukoresheje imiti ya muganga.
• Bishobora gutera ingaruka mbi.
• Bishobora kongera ibyago byo kurwara indwara y'umutima yitwa atrial fibrillation.
• Niba ufata imiti igabanya ubukana bw'amaraso cyangwa imiti igabanya ubukana bw'amaraso mu mubiri, ibyago byo kuva amaraso bishobora kwiyongera.

Nanone, inyongeramusaruro zitandukanye zirimo ibintu bitandukanye bya omega-3. Bimwe muri ibyo nta nyungu zigaragara bifite ku buzima bw'umutima. Ubushakashatsi bwagaragaje ibisubizo byiza cyane hamwe n'ikintu cyihariye cyitwa "icosapent ethyl" (cyakuwe muri EPA). Ubu bwoko bw'inyongeramusaruro bushobora gufasha abantu bujuje ibi bikurikira:

• Gupimwa indwara y'umutima n'imitsi iterwa n'amaraso.
• Kugira urugero rwa triglyceride ruri hejuru (135 kugeza 499 mg/dL).
• Gufata imiti igabanya cholesterol yo mu itsinda rya "Statins" no gutuma urugero rwa cholesterol ya LDL ("mbi") rugenzurwa (munsi ya 100 mg/dL).

Muri rusange, ibyavuye mu bushakashatsi bwakorewe ku isuzuma ry’ibyiza by’inyongeramusaruro za omega-3 biravangavanze. Ubushakashatsi bumwe bwerekana ko burinda umutima, mu gihe ubundi bwerekana ko nta nyungu bufite. Ibi bishobora guterwa n’itandukaniro mu buryo bw’ubushakashatsi (nk’ingano, imvange ya omega-3, n’abarwayi bashyizwe muri ubwo bushakashatsi).

Uko abashakashatsi bakomeje kwiga kuri iyi ngingo, amabwiriza n'inama ku mirire bishobora guhinduka. Kubwibyo, ni ngombwa cyane kuganira na muganga wawe kuri ibi. Ashobora kuguha inama zijyanye n'ibyo ukeneye n'amateka y'ubuvuzi bwawe. Iyo nama ni nziza cyane, igezweho, kandi ishingiye ku bushakashatsi.

Ni ibihe biribwa bifite omega-3 nyinshi?

Isoko nziza ya omega-3 ni amafi , ariko ushobora no kubona iyi ntungamubiri y'ingenzi muri bimwe mu biribwa by'ibimera.

Ifi ni yo nziza kurusha izindi zose!

Amwe mu moko y'amafi akungahaye kuri omega-3 (cyane cyane DHA na EPA). Ingero zimwe zirimo:

• Salimoni
• Mackerel (Mackerel - nka Alla, Kumbalawa)
• Sardine
• Herring
• Anchovy (nk'ikibyimba)
• Trout (Amazi meza)
• Tuna - cyane cyane tuna yoroheje

Ese twagombye guhangayikishwa na mercure mu mafi?

Yego, iki ni ikintu cyo kuzirikana. Hari ubwoko bw'amafi bufite urugero ruri hejuru rwa mercure kurusha ubundi. Ubusanzwe aya ni amafi manini arya andi mafi. Kubera ibyo arya, mercure yirundanya mu ngingo zayo vuba. Hari ubwoko bw'amafi afite urugero ruri hejuru rwa mercure burimo:

• King mackerel
• Marlin
• Umuhondo w'umuhondo
• Ishaki
• Ifi y'inkota
• Ifi y'amafi yo mu bwoko bwa Tilefish (akarere k'ikigobe)
• Tuna (Bigeye tuna)
• Perch (Amazi meza)
• Largemouth bass

Niba uri umurobyi wenyine, ni byiza kubaza inzego z'ibanze cyangwa inzego za leta zibishinzwe kugira ngo urebe niba amafi uroba mu bigega biri hafi aho ari meza kuribwa.

Ugomba kugabanya kurya amafi menshi ya mercure kenshi.Kubera ko mercure ikabije ishobora gutera indwara yitwa "uburozi bwa mercure." Ishobora kwangiza ubwonko bwawe, uturemangingo tw'imitsi, n'izindi nzego z'umubiri. Hari abantu bakunze cyane mercure, cyangwa bashobora kugira ibibazo byayo. Bityo ntibagomba kurya ubwoko bw'amafi. Abantu nk'aba barimo:

• Ababyeyi batwite
• Abana bafite imyaka 11 cyangwa munsi yayo

Ariko, hari ubwoko bwinshi bw'amafi ari isoko ryizewe rya omega-3 ku bagore batwite n'abana, iyo bayariye ku rugero, kugeza kuri garama 340 mu cyumweru. Ayo mafi arimo:

• Anchovies (ibishwi)
• Herring
• Mackerel (Atlantiki cyangwa Pasifika)
• Salimoni
• Icyumba cyo kubamo
• Trout (amazi meza)
• Tuna (yoroshye, ikofi)
• Ifi y'umweru

Tuna ya Albacore (inyama yera) ifite mercure nyinshi kurusha tuna yoroheje. Muri rusange, ni byiza kurya ounces zitarenze 6 (hafi garama 170) za tuna ya albacore buri cyumweru. Niba utwite cyangwa wonsa, vugana na muganga wawe ku gipimo gikwiye.

Bite se nintarya amafi?

Hari impamvu nyinshi zituma udashobora kurya amafi. Wenda ufite ubwivumbure ku mafi, cyangwa ukurikiza indyo y’abatarya inyama cyangwa abarya inyama gusa. Muri icyo gihe, ushobora kubona omega-3 (mu buryo bwa ALA) mu biribwa bimwe na bimwe bikomoka ku bimera. Cyangwa, ushobora kuvugana na muganga wawe ku bijyanye n’inyongeramusaruro nka icosapent ethyl yavuzwe haruguru.

Imwe mu masoko meza y'ibimera bya ALA ni imbuto z'ibihwagari cyangwa za flaxseed . Gerageza kongeramo ibiyiko bibiri by'ibi mu mafunguro yawe umunsi wose. Ushobora kubishyira mu biryo bya oatmeal, smoothies, cyangwa yawurute.

Ibindi biribwa by'ibimera birimo ALA:

• Amavuta y'ibimera
• Amavuta ya kanola
• Imbuto za Chia
• Edamame (ubwoko bwa soya)
• Amavuta y'imbuto z'ibitunguru
• Amavuta ya soya
• Imbuto za Walnuts

Ingano ya ALA ukeneye iterwa n'ibintu byinshi, nk'imyaka yawe n'igitsina cyawe. Dore inama rusange ku bantu bakuru:

• Abagabo: garama 1.6 ku munsi
• Igitsina gore: garama 1.1 ku munsi
• Ababyeyi batwite: garama 1.4 ku munsi
• Ababyeyi bonsa: garama 1.3 ku munsi

Vugana na muganga wawe cyangwa inzobere mu mirire ku buryo bwo kongeramo ALA mu mirire yawe.

Ni angahe omega-3 nkwiye gufata ku munsi?

Baza muganga wawe ingano ya omega-3 ukeneye. Ubushakashatsi bwagaragaje ko ingano zitandukanye zitanga inyungu zitandukanye, bitewe n'amateka y'ubuzima bwawe.

Muri rusange, Ishyirahamwe ry’Umutima ry’Abanyamerika risaba abantu badafite amateka y’indwara z’umutima kurya nibura amafi abiri mu cyumweru (amagaloni 1.5-1.8, cyangwa garama 1.7-2.25).Niba ufite indwara y'umutima cyangwa triglyceride nyinshi, ushobora kungukirwa cyane na omega-3. Ariko, ni ngombwa kuvugana na muganga wawe ku ngano ikubereye.

Bamwe mu barwayi batoranijwe bashobora kutabona omega-3 ihagije mu mirire yabo, bityo bashobora kungukirwa n'inyongeramusaruro z'amavuta y'amafi. Ariko, abashakashatsi baracyakora iperereza ku gihe n'uburyo bwo gukoresha izi nyongeramusaruro. Kubwibyo, niba uzifata, uzifata gusa uyobowe n'umuganga.

Ese nshobora kubona omega-3 nyinshi?

Vugana na muganga wawe niba urya garama 3 cyangwa zirenga za omega-3 ku munsi mu biribwa. Ingano nyinshi y'izi aside irike ishobora gutera kuva amaraso cyangwa ibindi bibazo.

Bishobora kugorana gukomeza ubushakashatsi buheruka ku biribwa n'imirire. Ibyo tuzi uyu munsi bishobora kuba bitandukanye cyane n'inama ababyeyi bawe cyangwa ba sogokuru bawe bakurikije. Kimwe n'ubundi bushakashatsi bw'ubuvuzi, ubushakashatsi kuri aside fatty ya omega-3 buhora buhishura amakuru mashya. Ibyo bivuze ko ushobora gusoma ingingo zifite inama zivuguruzanya, cyangwa inshuti zikakubwira niba ugomba gufata ibinini by'amavuta y'amafi cyangwa utabifata.

Niyo mpamvu ari ingenzi cyane kuvugana na muganga. Muganga wawe azi neza wowe n'amateka yawe y'ubuvuzi. Ashobora gusuzuma ubushakashatsi buheruka akakubwira uburyo bushobora kukugiraho ingaruka. Ashobora kandi kuguha inama zihariye z'uburyo wabona omega-3 umubiri wawe ukeneye.

Ubutumwa bwo kujyana mu rugo

Sawa, rero ukurikije ibyo twaganiriyeho, ndizera ko ufite igitekerezo cyiza kuri Omega-3. Muri make:

• Omega-3 ni ubwoko bw'ibinure "byiza" ingenzi ku mibiri yacu.
• Ibi ni ingenzi ku bintu byinshi, nko ku buzima bw'umutima, imikorere y'ubwonko, no kureba neza.
• Hari ubwoko butatu bw'ingenzi: EPA, DHA (ikomoka ku mafi), na ALA (ikomoka ku bimera).
• Ikintu cyiza ni ukubona omega-3 mu biribwa, cyane cyane amafi.
• Niba ufata inyunganiramirire y'amavuta y'amafi, menya neza ko uyafata gusa ukurikije inama za muganga. Ntukayafate wenyine.
• Witondere amafi afite mercure nyinshi, cyane cyane ku bagore batwite n'abana bato.
• Niba udashobora kurya amafi, ushobora kubona ALA mu bimera nk'imbuto za flax, imbuto za chia, na walnuts.
• Ni byiza kuganira na muganga wawe ku ngano ya omega-3 ukeneye n'uburyo bwiza bwo kuyifata.

Rero, ku bijyanye n'ubuzima bwawe, ni ingenzi cyane kurya indyo yuzuye. Omega-3 ni igice cy'ingenzi cy'iyo ndyo yuzuye.

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