Chii chinonzi Omega-3 Fatty Acids? - Muviri wako unoida zvechokwadi here?

Pamwe wakambonzwa nezve "Omega-3" pano neapo, handiti? Pamwe shamwari yakakuudza nezvazvo, kana kuti wakazviona paTV. Chii chaizvo chinonzi maOmega-3 aya? Anobatsira miviri yedu here? Akaipa here? Nhasi, tichataura nezvemaOmega-3 aya nenzira iri nyore uye yakatwasuka. Nenzira yaunogona kunzwisisa, sekutaura neshamwari.

Chii chinonzi Omega-3? Ngatizvinzwisise zviri nyore!

Zvichitaurwa zviri nyore, omega-3s rudzi rwemafuta anodiwa nemiviri yedu . Ari muboka rinonzi "polyunsaturated fats." Miviri yedu haigone kuwana maomega-3 fatty acids aya akakwana. Saka, tinofanira kuawana kubva muzvikafu zvatinodya. Ndosaka achinzi "zvinovaka muviri zvakakosha."

Funga nezvazvo, mafuta acids mamorekuru emakemikari akafanana necheni diki. Cheni idzi dzakagadzirwa nemaatomu ekabhoni, okisijeni, uye hydrogen.

Kune marudzi maviri emafuta atinowanzo taura nezvawo:

1. Mafuta akaguta: Aya ndiwo atinoti mafuta "akaipa" nekuti kana akadyiwa akawandisa, anowedzera njodzi yezvirwere zvakaita sechirwere chemwoyo nesitiroko.

2. Mafuta Asina Kuguta: Aya ndiwo mafuta "akanaka". Akakamurwawo muzvikamu zviviri: "mafuta asina kuguta" uye "mafuta asina kuguta." MaOmega-3 ndeeboka remafuta asina kuguta.

Saka, omega-3 mafuta ane hutano aunogona kuwedzera mukudya kwako, panzvimbo pemafuta asina kunaka akazara.

Chii chinoitika kumuviri wedu kubva kumafuta e-omega-3?

Omega-3 fatty acids inobatsira sero rega rega mumuviri wedu kushanda zvakanaka . Ndiwo chikamu chakakosha chemasero edu. Kufanana nemadziro eimba, anopa chimiro kumasero uye anobatsira masero kutaurirana. Kunyangwe achikosha kune sero rega rega, omega-3s inonyanya kuzara mumasero emaziso edu nepfungwa dzedu .

Pamusoro pezvo, omega-3s inopa miviri yedu simba (macalorie) uye inobatsira kuchengetedza hutano hwemamwe masisitimu akakosha, akadai sehurongwa hwedu hwemwoyo uye endocrine system.

Ndeapi marudzi e omega-3 fatty acids aripo?

Kune marudzi matatu makuru e omega-3:

1. EPA (Eicosapentaenoic acid): Iyi imhando ye "marine omega-3" nekuti inonyanya kuwanikwa kubva kuhove.

2. DHA (Docosahexaenoic acid): Kufanana neEPA, iyi iomega-3 yemugungwa. Inowanikwawo zvakanyanya muhove.

3. ALA (Alpha-linolenic acid): Iyi ndiyo mhando ye omega-3 inowanikwa muzvikafu zvezvirimwa.

Sezvatakambotaura, omega-3s zvinovaka muviri zvakakosha zvatinoda kuwana kubva mukudya kwedu. Patinodya ALA, miviri yedu inogona kushandura huwandu hushoma hweALA iyoyo kuita EPA uye yozoita DHA. Zvisinei, izvi zvinongoburitsa huwandu hushoma hweEPA neDHA . Saka, zvakakosha zvikuru kuisa chikafu (kunyanya hove) chine EPA neDHA mukudya kwedu.

Ndezvipi zvakanakira zvatinowana kubva mu omega-3 fatty acids?

Omega-3 ine mabhenefiti akawanda pahutano hwemwoyo yedu.

Chimwe chezvakanakira zvikuru ndechekuti inobatsira kuderedza huwandu hwe triglycerides muropa.

MaTriglycerides rudzi rwemafuta ari muropa redu. Kana akawedzera (hypertriglyceridemia), anogona kutungamira kuchirwere chinonzi atherosclerosis, icho chinowedzera njodzi yechirwere chemwoyo nestroke. Saka, zvakakosha kudzora huwandu hwe triglycerides mumuviri wako. Pamusoro pezvo, omega-3s inogona kubatsira kuwedzera cholesterol yako "yakanaka" (HDL cholesterol) uye kuderedza BP yako.

Dzimwe ongororo dzakaratidza kuti omega-3s inogona kuderedza njodzi dze:

• Chirwere chemwoyo (CVD)
• Kana uine chirwere chemwoyo, rufu rwacho runobva pakuita izvi
• Kufa kamwe kamwe nekuda kwekurohwa kwemoyo kusina kujairika (Arrhythmia)
• Kugwamba kweropa

Kuwedzera pahutano hwemwoyo, kumwe kutsvagurudza kunoratidza kuti omega-3s inogona kubatsira kuderedza njodzi yezvirwere zvimwe:

• Mamwe marudzi ekenza, kunyanya kenza yemazamu
• Chirwere cheAlzheimer uye dementia
• Kuora kwemaziso kunokonzerwa nezera (AMD), chirwere chinokonzera kurasikirwa nekuona nekukura

Tsvagiridzo ichiri kuenderera mberi mune zvimwe zvakanakira zvakaita seizvi.

Saka omega-3s inobatsira zvechokwadi kwatiri here?

Kana ukawana omega-3s kubva mukudya kwako, zvinogona kuderedza njodzi yako yechirwere chemwoyo. Kazhinji, zviri nani kuwana omega-3s kubva muchikafu (senge hove) pane kubva pamapiritsi.

Mishonga yekudya yeOmega-3, yakaita semapiritsi emafuta ehove, inogona kubatsira kune vamwe vanhu. Zvisinei, unofanira kungwarira zvikuru paunenge uchiishandisa. Usambofa watenga mishonga yeOTC usati watanga wataura nachiremba wako. Chiremba wemhuri yako kana chiremba wemwoyo anogona kuongorora hutano hwako uye huwandu hwemafuta mumuviri wako uye kukurudzira imwe mishonga yekuwedzera yakakunakira. Mimwe mishonga yekuwedzera, zvichienderana nechiyero chayo, inogona kuita zvinotevera:

• Zvinogona kusawirirana nemimwe mishonga yauri kutora nachiremba.
• Zvinogona kukonzera migumisiro isingafadzi.
• Zvinogona kuwedzera njodzi yekurwara kwemoyo kunonzi atrial fibrillation.
• Kana uri kutora mishonga inorwisa maplatelet kana mishonga inorwisa ropa, njodzi yekubuda ropa inogona kuwedzera.

Uyewo, mishonga yakasiyana-siyana ine mishonga yakasiyana-siyana ye omega-3. Mimwe yacho haina zvayakanakira pahutano hwemwoyo. Tsvagiridzo yakaratidza mhedzisiro yakanaka kwazvo nechinhu chinonzi "icosapent ethyl" (chakacheneswa kubva kuEPA). Rudzi urwu rwemishonga inogona kubatsira vanhu vanozadzisa zvese zvinotevera:

• Kuongororwa nechirwere chemwoyo chinonzi atherosclerotic cardiovascular disease.
• Kuva nemazinga e triglyceride akakwira (135 kusvika 499 mg/dL).
• Kutora mishonga inoderedza cholesterol kubva kuboka re "Statins" uye kuchengetedza huwandu hweLDL ("yakaipa") cholesterol pasi pekutonga (iri pasi pe100 mg/dL).

Zvose zvataurwa, mhedzisiro yemiedzo yekiriniki pamusoro pemabhenefiti ekuwedzera kweomega-3 yakasanganiswa. Zvimwe zvidzidzo zvinoratidza kuti zvinodzivirira mwoyo, nepo zvimwe zvichiratidza kuti hazvina zvazvinobatsira. Izvi zvinogona kunge zvichikonzerwa nekusiyana kwenzira dzekutsvagisa (dzakadai semuyero, macompounds eomega-3, uye varwere vari muzvidzidzo).

Sezvo vaongorori vachiramba vachidzidza nezvenyaya iyi, nhungamiro dzezvekudya nemazano zvinogona kuchinja. Saka, zvakakosha kutaura nachiremba wako nezvenyaya iyi. Iye anogona kukupa mazano anoenderana nezvaunoda uye nhoroondo yezvekurapa kwako. Mazano iwayo akarurama, azvino, uye akavakirwa pasainzi.

Ndezvipi zvekudya zvine omega-3 yakawanda?

Hove ndiyo inonyanya kupa omega-3 chikafu , asi unogona zvakare kuwana chikafu ichi chinokosha kubva mune zvimwe zvekudya zvezvirimwa.

Hove ndiyo yakanakisisa!

Mamwe marudzi ehove ane omega-3s yakawanda (kunyanya DHA neEPA). Mimwe mienzaniso inosanganisira:

• Sarimoni
• Mackerel (Mackerel - like Alla, Kumbalawa)
• Sardini
• Herring
• Anchovy (senge sprat)
• Trout (Mvura Itsva)
• Tuna - kunyanya tuna yakareruka

Tinofanira kunetseka nezve mercury iri muhove here?

Ehe, ichi chinhu chekufunga nezvacho. Mamwe marudzi ehove ane huwandu hwakanyanya hwemercury kupfuura mamwe. Idzi dzinowanzova hove hombe dzinodya dzimwe hove. Nekuda kwekudya kwadzo, mercury inoungana munyama dzadzo nekukurumidza. Mamwe marudzi ehove ane huwandu hwakanyanya hwemercury anosanganisira:

• Mackerel yemambo
• Marlin
• Orenji yakaoma
• Shark
• Hove yeSwordfish
• Hove dzeTilefish (Nzvimbo yeGulf)
• Tuna (Bigeye tuna)
• Perch (Mvura Itsva)
• Bass guru

Kana uri mubati wehove wega, zvakanaka kuti ubvunze vakuru vemunharaunda kana masangano ehurumende akakodzera kuti uone kana hove dzaunobata kubva mumadhamu ari pedyo dzakachengeteka kudyiwa.

Unofanira kuderedza kudya kwako hove dzine mercury yakawanda nguva nenguva.Nekuti mercury yakawandisa inogona kukonzera chirwere chinonzi "mercury poisoning." Inogona kukuvadza uropi hwako, tsinga dzemuviri, nedzimwe nhengo dzemuviri. Vamwe vanhu vanonyanya kubatwa nemercury, kana kuti vanogona kuva nematambudziko nayo. Saka havafanirwe kudya rudzi urwu rwehove. Vanhu vakaita seava vanosanganisira:

• Madzimai ane pamuviri
• Vana vane makore gumi nerimwe zvichidzika

Zvisinei, kune mhando dzakawanda dzehove dziri manyuko akachengeteka eomega-3 kuvakadzi vane pamuviri nevana, kana dzikadyiwa zvine mwero, kusvika kuma ounces 12 (anenge magiramu 340) pasvondo. Hove dzakadaro dzinosanganisira:

• Shiri hombe (anchovies)
• Herring
• Mackerel (Atlantic kana Pacific char)
• Sarimoni
• Imba yekugara
• Trout (mvura yakachena)
• Tuna (yakareruka, yakakangwa)
• Hove chena

Tuna yeAlbacore (nyama chena) ine mercury yakawanda kupfuura tuna yakapfava. Kazhinji, zvakanaka kudya kwete ma ounces anopfuura 170 (anenge magiramu 170) etuna yealbacore pasvondo. Kana uine pamuviri kana kuti uchiyamwisa, taura nachiremba wako nezvehuwandu hwakakunakira.

Ko kana ndikasadya hove?

Pane zvikonzero zvakawanda zvinoita kuti usadye hove. Pamwe une allergy kuhove, kana kuti uri kutevedzera kudya kwemiriwo kana kuti kwevegan. Kana zvakadaro, unogona kuwana omega-3 (muchimiro cheALA) kubva mune zvimwe zvekudya zvinobva mumiti. Kana, unogona kutaura nachiremba wako nezvema supplements akaita se icosapent ethyl yambotaurwa.

Imwe yenzvimbo dzakanakisisa dzeALA imbeu yeflax yakakuyiwa kana yakagayiwa . Edza kuwedzera maspuni maviri eiyi mukudya kwako mukati mezuva. Unogona kuiwedzera mu oatmeal, smoothies, kana yogati.

Zvimwe zvekudya zvezvirimwa zvine ALA:

• Mafuta ealgae
• Mafuta eCanola
• Mbeu dzeChia
• Edamame (rudzi rwesoya)
• Mafuta eflaxseed
• Mafuta eSoya
• Nzungu

Huwandu hweALA hwaunoda hunoenderana nezvinhu zvakati wandei, zvakaita sezera rako uye murume kana mukadzi. Heano mamwe mazano akajairika kuvanhu vakuru:

• Varume: 1.6 gramu pazuva
• Mukadzi: 1.1 gramu pazuva
• Amai vane pamuviri: 1.4 gramu pazuva
• Madzimai anoyamwisa: 1.3 gramu pazuva

Taura nachiremba wako kana nyanzvi yezvekudya nezvenzira dzekuwedzera ALA mukudya kwako.

Ndinofanira kunwa omega-3 yakawanda sei pazuva?

Bvunza chiremba wako kuti unoda omega-3 yakawanda sei. Ongororo yakaratidza kuti huwandu hwakasiyana hune mabhenefiti akasiyana, zvichienderana nenhoroondo yako yehutano.

Kazhinji, American Heart Association inokurudzira kuti vanhu vasina nhoroondo yechirwere chemwoyo vadye hove mbiri pasvondo (170-225 ounces, kana kuti magiramu angangoita 170-225).Kana uine chirwere chemwoyo kana kuti triglycerides yakakwira, unogona kubatsirwa zvakanyanya neomega-3s. Zvisinei, zvakakosha kutaura nachiremba wako nezvehuwandu hwakakunakira.

Vamwe varwere vakasarudzwa vangasawana omega-3 yakakwana kubva mukudya kwavo, saka vanogona kubatsirwa nemafuta ehove. Zvisinei, vaongorori vachiri kutsvaga kuti mishonga iyi inofanira kushandiswa riini uye sei. Saka, kana ukaitora, inwa chete uchitungamirirwa nenyanzvi yezvehutano.

Ndingawana omega-3 yakawandisa here?

Taura nachiremba wako kana uchidya magiramu matatu kana kupfuura eomega-3 pazuva kubva muchikafu. Mafuta akawanda aya anogona kukonzera kubuda ropa kana mamwe matambudziko.

Zvinogona kuoma kuramba uchitevera tsvakiridzo yazvino pamusoro pezvekudya nekudya kunovaka muviri. Zvatinoziva nhasi zvinogona kusiyana zvikuru nemazano akatevera vabereki vako kana vanasekuru nasekuru vako. Kufanana nedzimwe tsvakiridzo dzezvekurapa, tsvakiridzo pamusoro peomega-3 fatty acids inogara ichiburitsa ruzivo rutsva. Izvi zvinoreva kuti unogona kuverenga zvinyorwa zvine mazano akasiyana, kana shamwari dzingakuudza kana wotora mapiritsi emafuta ehove kana kuti kwete.

Ndosaka zvichikosha kutaura nachiremba. Chiremba wako anokuziva zvakanyanya iwe nenhoroondo yako yehutano. Anogona kuongorora tsvakiridzo yazvino uye kukuudza kuti ingakanganisa sei iwe. Anogonawo kukupa mazano akasarudzika ekuti ungawana sei omega-3s inodiwa nemuviri wako.

Mharidzo Yekuenda Nayo Kumba

Zvakanaka, kubva pane zvatakurukura, ndinovimba une pfungwa yakanaka nezve Omega-3. Muchidimbu:

• Omega-3 rudzi rwemafuta "akanaka" akakosha kumiviri yedu.
• Izvi zvakakosha pazvinhu zvakawanda, zvakaita sehutano hwemwoyo, mashandiro ehuropi, uye kuona.
• Kune mhando nhatu huru: EPA, DHA (kubva muhove), uye ALA (kubva mumiti).
• Chinhu chakanakisa kuwana omega-3 kubva muchikafu, kunyanya hove.
• Kana uri kutora mishonga yekuwedzera mafuta ehove, iva nechokwadi chekuti unoatora chete kana wapiwa zano nachiremba. Usaatore wega.
• Chenjerera hove dzine mercury yakawanda, kunyanya kuvakadzi vane pamuviri nevana vadiki.
• Kana usingakwanise kudya hove, unogona kuwana ALA kubva muzvirimwa zvakaita sembeu dzeflax, mbeu dzechia, uye walnuts.
• Zvine hungwaru kutaura nachiremba wako nezvekuti unoda omega-3 yakawanda sei uye kuti ungawana sei.

Saka, kana zvasvika pahutano hwako, zvakakosha zvikuru kudya chikafu chakakwana. MaOmega-3 chikamu chakakosha chekudya kwakakwana.

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