Dzimwe nguva unonzwa kusuruvara, kusurukirwa, kana kuti kuremerwa pasina chikonzero here? Unonzwa sekunge zvinhu zvese zvinofinha here? Vazhinji vedu takambosangana nedambudziko iri pane imwe nguva muhupenyu hwedu. Izvi zvakajairika. Asi waiziva here kuti zvimwe zvekudya zvatinodya zvinogona kuvandudza hutano hwedu hwepfungwa? Nhasi tiri kutaura nezvechimwe chinhu chakadai. Ndiyo hukama huripo pakati peOmega-3 nutrient nemufaro wedu.
Chii chinonzi Omega-3? Nei ichikosha kuhuropi hwedu?
Zvichitaurwa zviri nyore, Omega-3s rudzi rwemafuta acid anodiwa nemiviri yedu. "Zvinokosha" zvinoreva kuti miviri yedu haigone kuzvigadzira yoga uye inofanira kuawana kubva muzvikafu zvatinodya. Aya mafuta anoonekwa se "akanaka".
60% yeuropi hwedu inoumbwa nemafuta. Saka, mafuta akanaka seOmega-3 akakosha kuti masero europi ave neutano hwakanaka uye ashande zvakanaka. Funga nezvazvo, masero etsinga ari muuropi hwedu anotumirana mameseji. Kuti kutaurirana uku kwemashoko (neurotransmission) kuitike zvakanaka, masero aya anofanira kunge aine hutano hwakanaka. Omega-3 inobatsira zvikuru neizvi.
Ongororo dzichangobva kuitwa dzakaratidza kuti vanhu vari munyika dzinodya hove dzakawanda vane dambudziko rekuora mwoyo rakaderera. Izvi zvakaita kuti vanachiremba vanyanye kutarisa pakubatana kuripo pakati peOmega-3 nehutano hwepfungwa. Pari zvino pane humbowo huri kukura hwekuti kudya kwakapfuma muOmega-3 kunogona kubatsira zvikuru kune avo vane matambudziko ehutano hwepfungwa akadai sekuora mwoyo uye bipolar disorder.
Tsvakurudzo iyi inoti chii chaizvo?
Pakaitwa zvidzidzo zvakawanda panyaya iyi. Mune imwe ongororo huru, varwere vane chirwere chebipolar vakapihwa mishonga yekuwedzera ye omega-3. Bipolar chirwere umo mafungiro anochinja-chinja pakati penguva dzemufaro wakanyanya (mania) nekuora mwoyo. Mushure mekudzidza uku, zvakaonekwa kuti varwere vakatora omega-3 vaive nehuwandu hwakaderera hwezviitiko zvekuora mwoyo.
Chiremba wepfungwa wekuAmerica Purofesa Andrew Stoll, MD, akaita tsvakiridzo yakakura panyaya iyi. Muongororo yaakaita muna 1999, akapa varwere makumi matatu vane bipolar magiramu gumi eOmega-3 pazuva. Iyi ndiyo huwandu hunowanikwa mumagaba angangoita makumi matatu etuna! Rimwe boka rakapihwa macapsules emafuta emuorivhi (placebo).
Mushure memwedzi mina, mhedzisiro yacho yakanga yakanaka kwazvo. Hafu yevanhu vakatora mafuta emuorivhi vakanga vadzokera kumishonga yavo. Asi pavanhu gumi nevashanu vakatora Omega-3, vaviri chete ndivo vakanga vadzokera kumishonga yavo . Mhedzisiro iyi inofadza zvekuti iye zvino ari kuita chidzidzo chikuru chemakore mana nevarwere zana nemakumi maviri kuti asimbise izvi zvakare.
"Takashandisa dose yakawanda kwazvo muongororo yekutanga, asi ikozvino zvinoita sekunge 1 kusvika 2 gramu yeEPA, chinhu chikuru chinoshanda mumafuta ehove, pazuva yakakwana," anodaro Purofesa Stoll.
Ndezvipi zvekudya zvinonyanya kupfuma muOmega-3?
Zvakanaka, ikozvino ungangove uchifunga kuti, "Saka ndezvipi zvekudya zvine Omega-3?" Nerombo rakanaka kwatiri, izvi zviri nyore kuwana uye zvisingadhuri muSri Lanka.
| Rudzi rwechikafu | Pfungwa dzakakosha uye mazano |
|---|---|
| Hove dzegungwa dzine mafuta | Hove dzakadai sesalmon, mackerel, sardines, uye anchovies ndidzo dzinonyanya kukosha. Edza kuisa imwe yehove idzi mukudya kwako kanenge kaviri pasvondo. |
| Mbeu yeflakisi | Unogona kukuya izvi wozviwedzera muyogati yako, saradhi, kana oatmeal. Muviri unozvitora zviri nani kana zvakuyiwa pane kana zvadyiwa zvese. |
| Nzungu | Kudya nzungu dzinenge chitsama pazuva kwakanaka zvikuru. Unogona kudzidya dzisina kubikwa kana kudziisa mumasaladhi. |
| Mazai akapfuma muOmega-3 | Mamwe mazai anogadzirwa kubva kuhuku dzinopihwa chikafu chakakodzera uye ane Omega-3 yakawanda. Aya anowanikwa muzvitoro zvikuru. |
Kana ukatora mishonga yekuwedzera mafuta ehove...
Dzimwe nguva tingasakwanisa kuwana Omega-3 yakakwana kubva muchikafu chega. Muzviitiko zvakadaro, vamwe vanhu vanoshandisa macapsules emafuta ehove. Asi pane chimwe chinhu chekungwarira zvikuru pano.
Haasi ese macapsules emafuta ehove ari kutengeswa akaenzana. Saka zvakakosha kuverenga chinyorwa chacho nokungwarira uye kutarisa huwandu hweEPA (Eicosapentaenoic acid) uye DHA (Docosahexaenoic acid). Chikamu cheEPA chakakosha zvikuru pahutano hwepfungwa. Sarudza chinowedzera chinopa 1-2 gramu yeEPA pazuva.
Zvinhu zvinonyanya kukosha zvekurangarira
Nezvose izvi, pane zvinhu zvakakosha zvikuru zvatinofanira kunzwisisa.
1. Omega-3 haisi mushonga unotsiva: Kana watove kutora mushonga wekuora mwoyo kana chimwe chirwere chepfungwa, Omega-3 haimbofi yakatsiva mushonga iwoyo. Inogona kubatsira, asi haisi chikonzero chekumira kurapwa kwako kukuru. Iva nechokwadi chekutaura nachiremba wako usati watanga mishonga inovaka muviri. Izvi zvinogona kukanganisa mimwe mishonga.
2. Zvimwe zvakanakira hutano: Omega-3s ine mabhenefiti akawanda kwete kupfungwa chete, asiwo kumuviri. Zvakawanikwa zvichibatsira kudzivirira chirwere chemwoyo. Zvave pachena kuti kunyange American Heart Association inokurudzira kudya hove dzakadai sesalmon kana tuna kanenge kaviri pasvondo. Zvidzidzo zvakaratidzawo kuti dzinogona kupa zororo kubva kuzvirwere zvemajoini zvakaita serheumatoid arthritis, zvirwere zvemudumbu, uye mamwe marudzi ekenza.
3. Hapana migumisiro yakaipa: Hapana migumisiro yakaipa pakudya chikafu chine Omega-3 yakawanda. Izvi zvinoreva kuti hazvina njodzi. Zvisinei, vamwe vanhu vanogona kunzwa kurwadziwa mudumbu uye kuravira sehove pavanotora macapsules ehove oil.
Saka, kana uchinzwa kusuruvara zvishoma uye kuora mwoyo, edza kuwedzera chikafu chine Omega-3 mukudya kwako. Izvi zvinobatsira pfungwa dzako nemuviri wako. Asi yeuka, kana kushushikana kwako kwakanyanya uye kwakaoma kudzora, zvakanaka kuona chiremba ane hunyanzvi uye kutsvaga mazano pane kutambura wega.
Mharidzo Yekuenda Nayo Kumba
- Tsvagiridzo inoratidza kuti Omega-3 (kunyanya EPA) inogona kubatsira pahutano hwepfungwa, kunyanya zvirwere zvakaita sekuora mwoyo uye bipolar disorder.
- Hove dzine mafuta dzakadai sesalmon, sardines, uye mackerel, flaxseed, uye walnuts ndidzo nzvimbo dzakanaka dzeOmega-3.
- Kana uchitora mishonga yekuwedzera mafuta ehove, tarisa pane label kuti uve nechokwadi chekuti uri kuwana 1-2 gramu yeEPA pazuva. Haasi mafuta ese ehove anogadzirwa zvakaenzana.
- Chinonyanya kukosha: Omega-3 haisi mushonga unotsiva mushonga wakanyorwa nachiremba.Taura nachiremba wako usati watanga chero mushonga wekuwedzera.
- Omega-3 ine mabhenefiti akawanda pamufaro wepfungwa uye hutano hwemwoyo.
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