Chiremba wako angangodaro akakuudza kuti udye hove dzine mafuta (dzakadai sesalmon, mackerel, sardines) kaviri pasvondo, handiti? Asi zviri nani kusadzigocha mumafuta. Chikonzero chikuru chekutaura kudaro ndechekuti mhando idzi dzehove dzine omega -3 yakawanda, fatty acid inobatsira zvikuru pamwoyo yedu, uropi, nezvimwe zvinhu zvakawanda. Miviri yedu haigone kugadzira omega-3 iyi yoga. Saka, tinofanira kuiwana kubva muchikafu chatinodya. Ngatitaurei zvakawanda nezve omega-3, iyo vanhu vazhinji vari kutaura nezvayo nhasi.
Tinoiwana sei iyi Omega-3?
Zvichitaurwa zviri nyore, nzira yakanakisisa yekuwana omega-3s ndeyekudya, kunyanya kubva muzvikafu izvi:
- Hove dzine mafuta: Hove dzakadai sesardine, herring, mackerel, mackerel, tuna, nezvimwewo.
- Mbeu dzeflakisi
- Nzungu: Kunyanya walnuts
Asi chokwadi ndechekuti, vazhinji vedu hatiwani omega-3 yakakwana kubva muzvikafu izvi. Kana zvakadaro, danho rekutanga rinofanira kunge riri rekujaira kudya zvakawanda zvezvikafu izvi. Nekuti zvikafu izvi hazvingopi omega-3 chete, asiwo zvinovaka muviri zvakawanda zvinodiwa nemuviri wedu, zvakaita semapuroteni, mavhitamini , uye maminerari .
Kune mhando dzeomega-3 here?
Ehe, kune mhando nhatu huru dzeomega-3s. Ngationei kuti ndedzipi, dzinobva kupi, uye kuti dzinobatsira sei muviri.
| Rudzi rweOmega-3 | Nzira huru dzekuwana | Kushandira muviri |
|---|---|---|
| Asidhi yeEicosapentaenoic (EPA) | Hove, mafuta ehove, mazai nezvimwe zvekudya zvine simba, omega-3s zvinotorwa kana zvisina kunyorerwa nachiremba | Inobatsira kuderedza kuzvimba mumuviri. |
| DHA (Docosahexaenoic acid) | Hove, mafuta ehove, zvekudya zvinovaka muviri, omega-3s zvinotorwa kana zvisina kunyorerwa nachiremba | Zvakakosha kuti uropi hushande zvakanaka uye hurarame. |
| ALA (Alpha-linolenic acid) | Zvikafu zvinobva mumiti zvakaita senzungu, flaxseeds, chia seeds, canola oil, uye soy oil. | Kunyangwe izvi zvichishandurwa kuita EPA neDHA mumuviri, huwandu hushoma chete ndihwo hunoshandurwa. |
Musiyano uripo pakati pechikafu chaunotenga kubva ku pharmacy nemushonga wakanyorerwa nachiremba
Uyu ndiwo mubvunzo unobvunzwa nevanhu vazhinji. Vaviri ava vakafanana here? Kwete. Pane musiyano mukuru pakati pezviviri izvi.
Tenga Omega-3 kubva ku pharmacy usina kunyorerwa nachiremba (Non-prescription Omega-3)
Tinodaidza izvi kuti " zvinowedzera ." Hazvisi mishonga . Chiyero cheomega-3 chavari nacho chinowanzova chakaderera. Zvidzidzo zvakasiyana-siyana zvakaratidza kuti kutora zvinowedzera zvakadaro muzviyero zvidiki zuva nezuva hakuna kuratidzwa kuti kunobatsira zvikuru mukudzivirira kana kurapa zvirwere.
Chinhu chakakosha ndechekuti mishonga inovaka muviri yakaita seiyi haina kudzorwa zvakanyanya semishonga. Izvi zvinoreva kuti panogona kuva nematambudziko ekuti bhodhoro racho rine huwandu hweomega-3 hwakanyorwa here papepa. Rinogona kunge riine zvimwe zvinhu zvisingadiwe.
Omega-3 inonyorwa nachiremba
Izvi hazvisi zvekudya zvinovaka muviri chete, asi mishonga . Zvine huwandu hwakawanda hweomega-3. Uye zvinoedzwa zvakasimba nemasangano anoona nezvemishonga kuti zvionekwe kuti zvine hutano uye kuchengetedzeka.
Chiremba anongokurudzira izvi chete muzviitiko zvakakosha. Kureva kuti, kana uine huwandu hwakawanda hwemafuta anonzi triglycerides muropa rako (anopfuura 500 mg/dL). MaTriglycerides rudzi rwemafuta muropa redu, senge cholesterol. Huwandu hwakawanda hwetriglyceride hunowedzera njodzi yezvirwere zvakaita sechirwere chemwoyo , sitiroko , uye pancreatitis .
Mishonga iyi inogona kuderedza triglycerides uye inogonawo kuwedzera cholesterol yakanaka (HDL). Zvisinei, mimwe mishonga inogonawo kuwedzera cholesterol yakaipa (LDL). Saka, chiremba wako chete ndiye anogona kusarudza kana mushonga uyu wakakunakira.
*Epanova, Lovaza, Omtryg, Vascepa* mienzaniso yemhando dzakasiyana dzemishonga ye omega-3 inokurudzirwa navanachiremba.
Ngatidzidzeiwo nezvemigumisiro yakaipa.
Kufanana nezvimwe zvese, izvi zvinogona kuva nemigumisiro. Zvinoenderana nerudzi rwemushonga waunotora.
Mhando dzemishonga inotorwa isina kunyorerwa nachiremba (isina kunyorerwa nachiremba)
Migumisiro yakajairika yeizvi ndeiyi:
- Tsvina inonhuhwirira hove kana kuravira kwehove mumuromo
- Kusagadzikana kwemudumbu, kuda kurutsa
Mishonga inonyorerwa nachiremba
Migumisiro yeizvi inosiyana zvichienderana nerudzi rwemushonga.
- Epanova: manyoka, kuda kurutsa, kurwadziwa mudumbu
- Lovaza, Omtryg: kuda kurutsa, kuravira kusina kunaka mumuromo, dumbu rakagumbuka
- Vascepa: Marwadzo emajoini
Zvakakosha: Omega-3s, kunyanya kana yakakwira, inogona kukanganisa kuumbwa kweropa. Kana uri kutora mishonga inodzikisa ropa (semuenzaniso, Warfarin) kana mimwe mishonga yeNSAID (semuenzaniso, Aspirin, Ibuprofen), unofanira kutaura nachiremba wako usati watanga omega-3s.
Mharidzo Yekuenda Nayo Kumba
- Kunyangwe Omega-3 ichikosha kumiviri yedu, haigadzirwe mumiviri yedu. Saka, inofanira kuwanikwa kubva muchikafu.
- Nzira yakanakisisa uye yakachengeteka yekuwana omega-3 ndeyekudya zvekudya zvechisikigo zvakaita sehove dzine mafuta nembeu yeflax.
- Hapana humbowo hwakawanda hwesainzi hunoratidza kuti mishonga yekuwedzera ye omega-3 (mishonga yekuwedzera chikafu) inotengwa kubva kuzvitoro zvemishonga isina kunyorerwa nachiremba inogona kurapa zvirwere.
- Mishonga yeOmega-3 inonyorerwa nachiremba inoshandiswa kurapa vanhu vane triglycerides yakawanda muropa.
- Gara uchibvunza chiremba wako usati watanga chero mushonga we omega-3, kunyanya kana uine pamuviri, uchiyamwisa, kana kuti uchitora mimwe mishonga (kunyanya mishonga inobvisa ropa rakawanda). Usangoitora wega.
Omega-3, mafuta ehove, triglycerides, cholesterol, chirwere chemwoyo
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