Muganga wawe ashobora kuba yarakubwiye kurya amafi afite amavuta (nka salmon, mackerel, sardine) nibura kabiri mu cyumweru, sibyo? Ariko ni byiza kutayateka mu mavuta. Impamvu nyamukuru yo kubivuga ni uko ubwo bwoko bw'amafi bukubiyemo omega -3 nyinshi, aside irike ifitiye akamaro umutima wacu, ubwonko, n'ibindi byinshi. Umubiri wacu ntushobora gukora iyi omega-3 wonyine. Kubwibyo, tugomba kuyikura mu byo turya. Reka tuvuge byinshi kuri omega-3, abantu benshi bavugaho muri iki gihe.
Ni gute twabona iyi Omega-3?
Mu magambo make, uburyo bwiza bwo kubona omega-3 ni ukubikoresha mu biribwa, cyane cyane ibi biribwa:
- Amafi afite amavuta: Amafi nka sardine, herring, mackerel, mackerel, tuna, n'ibindi.
- Imbuto za flax
- Imbuto: Cyane cyane imbuto
Ariko ukuri ni uko abenshi muri twe tutabona omega-3 ihagije muri ibyo biribwa. Muri icyo gihe, intambwe ya mbere ugomba gutera ni ukumenyera kurya byinshi muri ibyo biribwa. Kuko ibyo biribwa bitatanga omega-3 gusa, ahubwo binatanga intungamubiri nyinshi umubiri wacu ukeneye, nka poroteyine, vitamine , n'imyunyungugu .
Ese hari ubwoko bwa omega-3?
Yego, hari ubwoko butatu bw'ingenzi bwa omega-3. Reka turebe icyo ari cyo, aho kiva, n'icyo kigirira umubiri akamaro.
| Ubwoko bwa Omega-3 | Uburyo bw'ingenzi bwo kubona | Serivisi ku rwego rw'umubiri |
|---|---|---|
| EPA (aside Eicosapentaenoic) | Amafi, amavuta y'amafi, amagi amwe n'amwe n'ibiribwa bikungahaye ku ntungamubiri, omega-3 bifatwa byatanzwe na muganga cyangwa bitatanzwe na muganga. | Bifasha kugabanya ububyimbirwe mu mubiri. |
| DHA (aside Docosahexaenoic) | Amafi, amavuta y'amafi, inyongeramusaruro z'ibimera, omega-3 bifatwa byatanzwe na muganga cyangwa bitatanzwe na muganga | Ni ngombwa kugira ngo ubwonko bukore neza kandi bubeho. |
| ALA (aside Alpha-linolenic) | Ibiribwa bikomoka ku bimera nka walnuts, flaxseeds, chia seeds, canola oil, na soya oil. | Nubwo ibi bihindurwamo EPA na DHA mu mubiri, ni bike cyane bihindurwamo. |
Itandukaniro riri hagati y'inyongeramusaruro uguze muri farumasi n'umuti wanditswe na muganga
Iki ni ikibazo abantu benshi bibaza. Ese aba bombi ni bamwe? Oya. Hari itandukaniro rinini hagati yabo.
Gura Omega-3 muri farumasi udafite urupapuro rwa muganga (Omega-3 idasaba uruhushya)
Ibyo tubyita " inyongeramusaruro ." Si imiti . Igipimo cya omega-3 kirimo akenshi kiba gito. Ubushakashatsi butandukanye bwagaragaje ko gufata izo nyongeramusaruro ku rugero ruto buri munsi bitagaragaye ko bigira akamaro kanini mu gukumira cyangwa kuvura indwara.
Icy'ingenzi ni uko inyongeramusaruro nk'izi zidagenzurwa cyane nk'imiti. Ibi bivuze ko hashobora kubaho ibibazo ku bijyanye no kumenya niba icupa ririmo ingano ya omega-3 yavuzwe ku kirango. Zishobora no kuba zirimo ibindi bintu bidakenewe.
Omega-3 yanditswe na muganga
Izi si inyongeramusaruro gusa, ni imiti . Zirimo doze nyinshi cyane ya omega-3. Kandi zipimwe cyane n'inzego zishinzwe kugenzura imiti kugira ngo zimenye ubwiza n'umutekano wazo.
Muganga azagusaba ibi mu bihe byihariye gusa. Ni ukuvuga niba ufite ibinure byinshi cyane byitwa triglycerides mu maraso yawe (birenze 500 mg/dL). Triglycerides ni ubwoko bw'ibinure mu maraso yacu, kimwe na cholesterol. Triglycerides nyinshi yongera ibyago byo kurwara indwara nk'indwara z'umutima , guhagarara k'umutima , na pancreatitis .
Iyi miti ishobora kugabanya triglycerides ndetse ishobora no kongera cholesterol nziza (HDL). Ariko, hari ubwoko bumwe na bumwe bushobora kongera cholesterol mbi (LDL). Kubwibyo, muganga wawe ni we wenyine ushobora gufata icyemezo niba uyu muti ukubereye.
*Epanova, Lovaza, Omtryg, Vascepa* ni ingero z'ubwoko butandukanye bw'imiti ya omega-3 abaganga basaba.
Reka kandi twige ku ngaruka mbi zishobora kubaho.
Kimwe n'ibindi byose, ibi bishobora kugira ingaruka mbi. Biterwa n'ubwoko bw'imiti ufata.
Ubwoko bw'inyongeramusaruro zifatwa nta nyandiko ya muganga (Zitari inyandiko ya muganga)
Ingaruka mbi zikunze kugaragara muri ibi ni izi:
- Amase anuka nk'amafi cyangwa uburyohe bw'amafi mu kanwa
- Kubabara mu nda, isesemi
Imiti yanditswe na muganga
Ingaruka mbi z'ibi ziratandukanye bitewe n'ubwoko bw'umuti.
- Epanova: impiswi, isesemi, ububabare bwo mu gifu
- Lovaza, Omtryg: isesemi, uburyohe bubi mu kanwa, kubabara mu nda
- Vascepa: Ububabare bw'ingingo
Icy'ingenzi cyane: Omega-3, cyane cyane iyo ikoreshejwe ku rugero rwo hejuru, ishobora kugira ingaruka ku kubumba kw'amaraso. Niba ufata imiti igabanya amaraso (urugero: Warfarin) cyangwa NSAID zimwe na zimwe (urugero: Aspirine, Ibuprofen), ugomba kuvugana na muganga wawe mbere yo gutangira omega-3.
Ubutumwa bwo kujyana mu rugo
- Nubwo Omega-3 ari ingenzi ku mibiri yacu, ntabwo ikorerwa mu mibiri yacu. Kubwibyo, igomba kuboneka mu biribwa.
- Uburyo bwiza kandi bwizewe bwo kubona omega-3 ni ukurya ibiryo karemano nk'amafi afite amavuta n'imbuto z'ibihwagari.
- Hari ibimenyetso bike bya siyansi bigaragaza ko inyongeramusaruro za omega-3 (inyongeramusaruro mu mirire) zigurwa muri farumasi zitandikiwe na muganga zishobora kuvura indwara.
- Imiti ya Omega-3 yandikiwe na muganga ikoreshwa mu kuvura abantu bafite triglycerides nyinshi cyane mu maraso.
- Buri gihe banza uganire na muganga wawe mbere yo gutangira inyunganiramirire iyo ari yo yose ya omega-3, cyane cyane niba utwite, wonsa, cyangwa ufata indi miti (cyane cyane imiti igabanya amaraso). Ntukayifate wenyine gusa.
Omega-3, amavuta y'amafi, triglycerides, cholesterol, indwara z'umutima
💬 Comments (0)
Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.