Pamwe wakaona zviziviso zvemapiritsi e "Fish Oil" paTV, mumapepanhau, kana pasocial media, handiti? Vanotaura zvinhu zvakawanda sekuti zvakanaka kumoyo, zvinobatsira pakushanda kwehuropi, uye zvinovandudza kuona. Saka chokwadi chiri munyaya iyi ndechipi? Zvakanaka here sezvinotaurwa nemunhu wese? Tinofanira kuitora zvechokwadi here? Nhasi, ngatitaurei nezvemafuta aya ehove, kureva mafuta ehove, nenzira iri nyore uye yakajeka.
Kutanga, ngationei, chii chinonzi mafuta ehove?
Zvichitaurwa zviri nyore, mafuta ehove imafuta anotorwa kubva munyama dzehove dzine mafuta dzakadai sesalmon, tuna, herring, uye mackerel. Anogadzirwa nekufashaidza hove zvakanaka, kuidzvanya, uye kuparadzanisa mafuta nemvura inobuda mairi.
Nyaya yemafuta ehove iyi inotanga makore angangoita makumi mashanu apfuura. Boka remasayendisiti muDenmark rakaona kuti vamwe vanhu vemuInuit vanogara munharaunda yeArctic vaiva nehuwandu hushoma hwechirwere chemwoyo. Pavakatsvaga chikonzero cheizvi, vakaona kuti chikonzero chikuru cheizvi ndechekuti kudya kwavo kwaisanganisira hove dzine mafuta. Nekuti hove idzi dzakapfuma muomega-3 fatty acids , chinhu chakakosha kwazvo kumiviri yedu.
Tsvagiridzo yakaratidza kuti omega-3 inobatsira zvikuru pamwoyo netsinga dzeropa. Saka mafuta ehove ndiwo mamwe emaomega-3 aya anokosha.
Ngationgororei zvakadzama: Chii chinonzi Omega-3?
Omega-3 rudzi rwemafuta akawanda anowanikwa mune zvimwe zvekudya. Aya akakosha kumiviri yedu. Zvisinei, miviri yedu haigone kuagadzira yoga. Saka, tinofanira kuawana kubva muzvikafu zvatinodya.
Zvimwe zvezvakanakira zvikuru zveOmega-3 ndezvi:
- Inobatsira kuderedza huwandu hwecholesterol yakaipa muropa.
- Zvinogona kuderedza njodzi yezvirwere zvakaita sechirwere chemwoyo uye sitiroko.
- Zvakakosha pakukura kwakanaka kwemaziso nepfungwa.
- Mapapu akakosha pakushanda kwemuviri wekudzivirira muviri uye endocrine system.
Kune mhando nhatu huru dzeomega-3.
1. DHA (Docosahexaenoic acid): Izvi zvinowanikwa mumafuta ehove akawanda.
2. EPA (Eicosapentaenoic acid): Izvi zvinowanikwawo mumafuta ehove.
3. ALA (Alpha-linolenic acid): Inowanikwa muzvikafu zvemiti zvakaita seflaxseeds, chia seeds, uye soya, ALA inogona kushandurwa kuita DHA neEPA muzvikamu zvidiki nemiviri yedu.
Tinoda omega-3 yakawanda sei pazuva?
Huwandu hweomega-3 (seALA) hunodiwa pazuva hunosiyana zvichienderana nezera uye murume kana mukadzi.
| Boka rezera | Murume (pazuva) | Mukadzi (pazuva) |
|---|---|---|
| Kubva pakuzvarwa kusvika pamwedzi gumi nemiviri | magiramu 0.5 | |
| Makore 1-3 | magiramu 0.7 | |
| Makore 4-8 | magiramu 0.9 | |
| Makore 9-13 ekuberekwa | 1.2 magiramu | 1.0 magiramu |
| Makore 14-50 ekuberekwa | 1.6 magiramu | 1.1 magiramu |
| makore makumi mashanu nerimwe zvichikwira | 1.6 magiramu | 1.1 magiramu |
| Zviitiko zvakakosha: Amai vane pamuviri vanoda 1.4 gramu pazuva uye amai vanoyamwisa vanoda 1.3 gramu pazuva. | ||
Chinhu chinonyanya kukosha ndechekuti nguva dzose zviri nani kuwana ichi chinovaka muviri cheomega-3 kubva muzvikafu zvechisikigo pane zvekudya zvinovaka muviri, nekuti chikafu chine zvimwe zvinovaka muviri zvinobatsira (zvakaita se antioxidants) pamwe chete neizvi.
Ndezvipi zvekudya zvine omega-3 yakawanda?
- Hove dzine mafuta: salmon, tuna, mackerel, herring, sardines
- Zvokudya zvegungwa: Magakanje, mussels, shrimp
- Zvinobva pamiti: Mbeu dzeflax nemafuta eflax, Mbeu dzeChia, soya nemafuta esoya, mafuta ecanola, walnuts nhema
Unofanira kunetseka nezve mercury here pakudya hove?
Iri idambudziko revanhu vazhinji. Dzimwe hove hombe dzinogona kunge dzine heavy metal inonzi mercury mumiviri yadzo. Kudya izvi zvakanyanya kunokuvadza uropi hwedu netsinga dzedu. Madzimai ane pamuviri nevana vadiki vanofanira kunyanya kunetseka nezvazvo. Hove hombe dzakadai seshark neswordfish dzine mercury yakawanda.
Zvisinei, zvinoonekwa zvakachengeteka kudya hove dzinosvika 340 gramu (anenge 12 ounces) dzakadai sesalmon, tuna, uye sardines pasvondo. Mercury iyi inowanzo bviswa kana mafuta ehove agadzirwa.
Ndezvipi zvakanakira chaizvo mapiritsi emafuta ehove pahutano?
Heino chikamu chakakosha. Kunyange zvazvo paine humbowo hwakajeka hwekuti kudya hove sechikafu kwakanaka pamoyo wako, mhedzisiro yekutsvagisa pamusoro pemafuta ehove inopesana zvishoma. Dzimwe ongororo dzinoratidza kuti dzinobatsira, nepo dzimwe dzichiti hadzina kubatsira zvakanyanya.
Ngationei kuti tsvakurudzo inoti chii nezvezvimwe zvinhu zvakakosha.
- Chirwere chemwoyo nechirwere chemwoyo: Pane humbowo hwekuti mapiritsi emafuta ehove anoderedza triglycerides, rudzi rwemafuta muropa. Anogonawo kubatsira kuderedza njodzi yekurwara nemwoyo kana sitiroko kune vanhu vane chirwere chemwoyo. Mabhenefiti aya akakura kune vanhu vane chirwere chemwoyo kupfuura kune vanhu vane hutano hwakanaka.
- Kukwira kweropa: Dzimwe ongororo dzakaratidza kuti kutora mafuta ehove muhuwandu hunopfuura magiramu matatu pazuva kunogona kuderedza BP zvishoma. Zvisinei, kutora huwandu hwakawanda kudaro kunogona kuwedzera njodzi yekubuda ropa. Saka, usamboshandisa huwandu hwakawanda hwakadaro wega kunze kwekunge uri pasi pekutarisirwa kwachiremba wako .
- Mashandiro ehuropi: Hapana humbowo hwakajeka hunoratidza kuti mafuta ehove anodzivirira chirwere cheAlzheimer kana kuti anovandudza ndangariro. Dzimwe ongororo dzinoratidza purofiti diki, asi kutsvagurudza kwakawanda kunodiwa kuti izvi zvisimbiswe.
- Rheumatoid Arthritis: Hapana humbowo hushoma hunoratidza kuti inoderedza zviratidzo zvevanhu vane rheumatoid arthritis. Zvisinei, mamwe mashoko anoratidza kuti inogona kubatsira kuderedza huwandu hwemishonga inoderedza marwadzo (yakadai seNSAIDs) inodiwa kudzora marwadzo nekuomarara kwemangwanani.
- Hutano hwemaziso:Kunewo humbowo hwakasiyana-siyana hwekuti omega-3s inobatsira here kudzivirira kukwegura kwemaziso (AMD). Inogonawo kubatsira kuderedza zviratidzo zvemaziso akaoma, asi izvi hazvina kunyatsojeka.
- Kuora Mwoyo: Dzimwe ongororo dzakaratidza kuti vanhu vanodya hove dzakawanda vane mukana mudiki wekuora mwoyo. Zvisinei, hapana humbowo hwakakwana hunoratidza kuti mapiritsi emafuta ehove anogona kurapa chirwere chikuru chekuora mwoyo.
Njodzi nemigumisiro yekutora mafuta ehove
Zvakakosha kutaura nachiremba wako usati watora chero chinhu chinowedzerwa. Kunyangwe mafuta ehove haana kukodzera munhu wese.
- Njodzi yekubuda ropa: Kutora mafuta ehove muhuwandu hwakawanda (anopfuura magiramu 3-5 pazuva) kunogona kuderedza kuonda kweropa uye kuwedzera njodzi yekubuda ropa. Kana uri kutora mishonga inobvisa ropa yakaita seaspirin, warfarin, kana clopidogrel, unofanira kubvunza chiremba wako usati watora mafuta ehove.
- Kuchinja kwekurova kwemoyo: Ongororo mbiri dzakaitwa munguva pfupi yapfuura dzakaratidza kuti kutora mishonga yakakwira (yakadai se4 gramu pazuva) kwenguva yakareba kunogona kuwedzera njodzi yekurohwa kwemoyo zvisina kujairika muvanhu vane mamwe matambudziko emwoyo.
- Kurwara: Hazvisi pachena kana mafuta ehove akachengeteka kuvanhu vane allergies yezvokudya zvegungwa. Kana uine allergies yakadaro, usaitore usina kurairwa nachiremba.
- Migumisiro midiki:
- Kuravira kana kunhuhwirira kwehove mumuromo.
- Chirungurira.
- Kushungurudzika kwemudumbu, kuda kurutsa.
- Manyoka.
- Musoro.
Mafuta echiropa eCod ane vhitamini A yakawanda nevhitamini D, pamwe neomega-3s. Chenjerera kana uine vhitamini A yakawandisa, sezvo inogona kuva chepfu.
Mharidzo Yekuenda Nayo Kumba
- Omega-3 chinhu chakakosha mumuviri wedu. Nzira yakanakisisa uye yakachengeteka yekuiwana ndeyekudya hove dzine mafuta kanenge kaviri pasvondo.
- Mafuta ehove anogona kubatsira vamwe vanhu, kunyanya avo vane chirwere chemwoyo, asi mhedzisiro yekutsvagisa pahutano hwavo yakasiyana.
- Usati washandisa chero chinhu chinowedzera,Iva nechokwadi chekutaura nachiremba wako, kunyanya kana uri kutora mushonga wezvimwe zvirwere (kunyanya zvinoderedza ropa) kana kana uine pamuviri.
- Usatore mafuta ehove akawandisa kupfuura anokurudzirwa usina kupiwa zano nachiremba. Usafunge kuti "hazvina kuipa kana ukatora akawanda."
- Kana uri kutenga mafuta ehove, tenga kubva kukambani yakavimbika uye ine mukurumbira.
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