Muganga wawe ashobora kuba yarakubwiye kurya amafi afite amavuta (atari akaranze) nibura kabiri mu cyumweru. Urugero, amafi nka salmon, mackerel, herring, na sardine. Impamvu nyamukuru ibitera ni uko aya mafi akungahaye kuri aside fatty ya omega-3 . Aya ni amavuta meza afitiye akamaro umutima wawe, ubwonko, n'indi mirimo myinshi mu mubiri wawe.
Kuki Omega-3 ari ingenzi cyane kuri twe?
Mu magambo make, imibiri yacu ntishobora gukora omega-3 ubwayo. Kubwibyo, tugomba kubona iyi ntungamubiri mu biribwa turya. Uburyo bwiza bwo kubona omega-3 ni ubu:
- Amafi afite amavuta: Amafi nka mackerel, herring, sardine, sardine, na tuna.
- Imbuto za flax
- Imbuto nk'imbuto za walnuts
Ariko, nubwo ari byiza kubikura mu biribwa, abantu benshi ntibabona omega-3 zihagije mu mirire yabo ya buri munsi. Niba ari uko bimeze kuri wewe, intambwe ya mbere ikwiye kuba iyo kongeramo amafi n'ibindi biribwa bikungahaye kuri omega-3 mu mirire yawe. Kubera ko ibi biribwa bitatanga omega-3 gusa, ahubwo binatanga n'izindi ntungamubiri nyinshi umubiri wacu ukeneye, nka poroteyine, vitamine, n'imyunyungugu .
Reka twige ubwoko bw'ingenzi bwa omega-3.
Hari ubwoko butatu bw'ingenzi bwa aside fatty ya omega-3. Kugira ngo ubyumve neza, reba imbonerahamwe iri hepfo.
| Ubwoko bwa Omega-3 | Hari ahanini | Icyo bikora ku mubiri |
|---|---|---|
| EPA (aside Eicosapentaenoic) | Amafi, ibiryo nk'amagi agizwe n'umunyu wa omega-3, n'ibinini by'amavuta y'amafi. | Bifasha kugabanya ububyimbirwe mu mubiri. |
| DHA (aside Docosahexaenoic) | Mu mafi, ibiryo bikungahaye ku ntungamubiri, ibinini by'amavuta y'amafi, n'inyongeramusaruro zikozwe mu myanda. | Ni ngombwa kugira ngo ubwonko bukore neza kandi bubeho. |
| ALA (Aside Alpha-linolenic) | Mu mbuto z'ibihwagari, imbuto za chia, imbuto za flax, n'amavuta y'imboga nka canola na soya. | Umubiri uhindura iyi ALA mo EPA na DHA, ariko mu rugero ruto cyane . |
Ese koko ibinini bitangwa mu gihe cya muganga (bidatanzwe na muganga) bikora?
Dore ikintu cy'ingenzi cyane. Ubushakashatsi bwinshi bwakozwe mu rwego rwo gukumira cyangwa kuvura indwara bwagaragaje ko gufata inyunganiramirire ya omega-3 ku gipimo gito (ushobora kugura ku giciro cya muganga) buri munsi nta nyungu zikomeye zitanga ku buzima.
Ibyiza byonyine byagaragaye neza ku buzima biri mu bwoko bwa omega-3 nyinshi (omega-3 ikomeye kandi itangwa na muganga) byatanzwe na muganga.
Kubwibyo, niba uguze ibinini bya omega-3 muri farumasi ukabinywa, bishobora kutaguha umusaruro witeze.
None se itandukaniro riri hagati ya Omega-3 na Omega-3 yo kwa muganga ni irihe?
Ibinini bya Omega-3 muganga akwandikiye birimo igipimo kinini cyane cya omega-3 ugereranyije n'ibyo ushobora kugura ku giciro cya muganga. Binakurikiranwa buri gihe n'inzego zishinzwe kugenzura imiti kugira ngo harebwe ubwiza n'umutekano wabyo.
Ku bijyanye n'amavuta yo mu maraso, harimo cholesterol nziza (HDL), cholesterol mbi (LDL), na triglycerides . Muganga wawe ashobora kukwandikira omega-3s niba urugero rwa triglyceride yawe ruri hejuru cyane (rurenze 500 mg/dL).
Ubushakashatsi bumwe na bumwe bwerekana ko iyi miti ishobora kongera urugero rwa cholesterol nziza (HDL). Ariko, ishobora no kongera urugero rwa cholesterol mbi (LDL). Kubera ko hari ibintu byinshi byo gusuzuma, muganga wawe ni we wenyine ushobora guhitamo niba uyu muti ukubereye.
Urugero rwinshi rwa triglyceride rwongera ibyago byo kurwara indwara z'umutima na stroke. Bishobora kandi gutera kubyimba kwa pancreatitis.
Dore ubwoko bumwe na bumwe bw'imiti ya omega-3 abaganga batanga:
- `Epanova` (aside omega-3-karuboksilike) - Iyi irimo EPA na DHA.
- `Lovaza` (ester ethyl esters za aside omega-3) - Iyi kandi irimo EPA na DHA.
- `Omtryg` (ester ethyl ya aside omega-3) - Iyi kandi irimo EPA na DHA.
- `Vascepa` (icosapent ethyl) - Iyi irimo EPA gusa.
Ese hari ingaruka mbi kuri ibi binini?
Yego, kimwe n'indi miti iyo ari yo yose, iyi ishobora kugira ingaruka mbi. Biterwa n'ubwoko bw'imiti ufata.
Omega-3s idatangwa na muganga iva muri farumasi
Ingano ya omega-3 iri ku rupapuro ishobora kuba itaba iri mu binini. Kubera ko idagenzurwa neza nk'imiti, ishobora no kuba irimo ibindi bintu bidakenewe. Ingaruka mbi nto zirimo:
- Impumuro y'amafi cyangwa uburyohe bw'amafi mu kanwa
- Kubabara mu nda
Niba utwite, wonsa, ufata imiti igabanya amaraso, cyangwa ufite ubwivumbure ku mafi/ibiryo byo mu nyanja , ugomba kubanza kuvugana na muganga wawe mbere yo gukoresha iyi miti.
Omega-3s yanditswe na muganga
Izi ngaruka mbi ziratandukanye bitewe n'ubwoko bw'umuti.
| Ubwoko bw'ibiyobyabwenge | Ingaruka mbi zishobora kubaho |
|---|---|
| Epanova | Impiswi, isesemi, ububabare bwo mu gifu. |
| Lovaza na Omtryg | Kubyimba, uburyohe butari bwiza mu kanwa, kubabara mu nda. |
| Vascepa | Kubabara ingingo. |
Ingingo y'ingenzi yo kwitaho!
Iyo ufashe imiti igabanya ubukana bw'amaraso ku rugero rwo hejuru, omega-3 ishobora kugira ingaruka ku kubumba kw'amaraso. Ibi bivuze ko iyo uvuye amaraso, bishobora gufata igihe kirekire kugira ngo amaraso ahagarike. Kubwibyo, niba ufata imiti igabanya ubukana bw'amaraso nka Warfarin/Coumadin , cyangwa niba ukunda gufata imiti igabanya ubukana nka Aspirine cyangwa Ibuprofen , ni ngombwa kubimenyesha muganga wawe mbere yo gufata omega-3.
Ubutumwa bwo kujyana mu rugo
- Uburyo bwiza kandi bwizewe bwo kubona omega-3 ni ukurya ibiryo karemano, nk'amafi afite amavuta.
- Ibinini bya omega-3 byo mu bwoko bwa “dose” nkeya bigurwa muri farumasi bitanditswe na muganga nta nyungu zigaragara bifite mu kuvura indwara.
- Muganga azandika omega-3 ahanini ku bantu bafite triglyceride nyinshi mu maraso. Igomba gufatwa gusa ari uko muganga abyigishije.
- Bwira muganga wawe ibijyanye n'inyongeramusaruro ufata, cyane cyane niba utwite, wonsa, cyangwa ufata indi miti.
- Ntugafate inyunganiramirire nyinshi za omega-3 wenyine. Muganga wawe ni we wenyine uzi icyagufasha mu buzima bwawe.
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