Chiremba wako anogona kunge akakuudza kuti udye hove dzine mafuta (dzisina kugochwa) kaviri pasvondo. Semuenzaniso, hove dzakadai sesalmon, mackerel, herring, uye sardines. Chikonzero chikuru cheizvi ndechekuti hove idzi dzakapfuma mu omega-3 fatty acids. Aya mafuta ane hutano anobatsira pamoyo wako, uropi, uye mamwe mabasa akawanda mumuviri wako.
Sei Omega-3 ichikosha kwatiri?
Zvichitaurwa zviri nyore, miviri yedu haigone kugadzira omega-3s yoga. Saka, tinofanira kuwana chikafu ichi kubva muzvikafu zvatinodya. Nzira dzakanakisa dzechisikigo dzekuwana omega-3s ndeidzi:
- Hove dzine mafuta: Hove dzakadai semackerel, herring, sardines, sardines, uye tuna.
- Mbeu dzeflakisi
- Nzungu dzakadai sewalnuts
Zvisinei, kunyange zvazvo zviri nani kuwana izvi kubva muchikafu, vanhu vazhinji havawani omega-3 yakakwana kubva mukudya kwavo kwezuva nezuva. Kana zvakadaro kwauri, danho rekutanga rinofanira kunge riri rekuwedzera hove nezvimwe zvekudya zvakapfuma muomega-3 mukudya kwako. Nekuti chikafu ichi hachingopi omega-3 chete, asiwo zvimwe zvinovaka muviri zvakawanda zvinodiwa nemuviri wedu, zvakaita semapuroteni, mavhitamini, nemaminerari .
Ngatidzidzei nezvemhando huru dzeomega-3s.
Kune mhando nhatu huru dzeomega-3 fatty acids. Kuti unzwisise zviri nyore, ona tafura iri pazasi.
| Rudzi rweOmega-3 | Pane zvakanyanya | Zvinoita kumuviri |
|---|---|---|
| Asidhi yeEicosapentaenoic (EPA) | Hove, chikafu chakadai semazai ane omega-3 yakawanda, uye mapiritsi emafuta ehove. | Inobatsira kuderedza kuzvimba mumuviri. |
| DHA (Docosahexaenoic Acid) | Muhove, chikafu chakasimbiswa, mapiritsi emafuta ehove, uye zvekudya zvinovaka muviri zvakagadzirwa nealgae. | Zvakakosha kuti uropi hushande zvakanaka uye hurarame. |
| ALA (Alpha-linolenic Acid) | Mumawalnuts, mbeu dzechia, mbeu dzeflax, uye mafuta emuriwo akadai secanola nesoya. | Muviri unoshandura iyi ALA kuita EPA neDHA, asi muhuwandu hushoma chete. |
Mapiritsi asingatengeswi nechiremba (asinganyorerwe nachiremba) anoshanda zvechokwadi here?
Heino chinhu chakakosha zvikuru. Ongororo dzakawanda dzakaitwa kudzivirira kana kurapa chirwere dzakaratidza kuti kutora mishonga yekuwedzera ye omega-3 ine mwero mudiki (yaunogona kutenga usingatengerwe nechiremba) zuva nezuva hakupi mabhenefiti akakosha pahutano.
Mabhenefiti ehutano anonyatsoratidzwa ari muchimiro che omega-3 yakawanda (omega-3 ine simba rakawanda) inonyorerwa nachiremba.
Saka, kana ukangotenga mapiritsi eomega-3 kubva ku pharmacy woatora, anogona kusakupa mhedzisiro yaunotarisira.
Saka musiyano uripi pakati peOmega-3 neOmega-3 inorapwa nechiremba?
Mapiritsi eOmega-3 aunonyorerwa nachiremba ane huwandu hwakanyanya hweomega-3 kupfuura aunogona kutenga usina kutenga. Anogara achitariswa nemasangano anoona nezvemhando uye kuchengetedzeka kwawo.
Kana zvasvika kune mafuta eropa, anosanganisira good cholesterol (HDL), bad cholesterol (LDL), uye triglycerides . Chiremba wako anogona kukupa omega-3s kana triglyceride yako yakakwira zvakanyanya (inopfuura 500 mg/dL).
Dzimwe ongororo dzinoratidza kuti mishonga iyi inogona kuwedzera huwandu hwe cholesterol yakanaka (HDL). Zvisinei, inogonawo kuwedzera huwandu hwe cholesterol yakaipa (LDL). Nekuti pane zvinhu zvakawanda zvekufunga nezvazvo, chiremba wako chete ndiye anogona kusarudza kana mushonga uyu wakakunakira.
Mafuta akawanda e triglyceride anowedzera njodzi yezvirwere zvemwoyo nestroke. Anogonawo kukonzera kuzvimba kwepancreas (pancreatitis).
Heano mamwe marudzi emishonga ye omega-3 inonyorerwa navanachiremba:
- `Epanova` (omega-3-carboxylic acids) - Izvi zvine zvese EPA neDHA.
- `Lovaza` (omega-3-acid ethyl esters) - Izvi zvinewo EPA neDHA.
- `Omtryg` (omega-3-acid ethyl esters) - Izvi zvinewo EPA neDHA.
- `Vascepa` (icosapent ethyl) - Iyi ine EPA chete.
Pane migumisiro yakaipa here pamapiritsi aya?
Ehe, semushonga upi zvawo, izvi zvinogona kuva nemigumisiro yakaipa. Zvinoenderana nerudzi rwemushonga waunotora.
Omega-3s isina kunyorerwa kubva ku pharmacy
Huwandu hweomega-3s huri papepa hunogona kunge husiri mupiritsi. Nekuti hahuna kudzorwa zvakanyanya semishonga, hunogonawo kunge huine zvimwe zvinhu zvisingadiwe. Migumisiro midiki inosanganisira:
- Kunhuhwirira kwehove kana kuravira kwehove mumuromo
- Kusagadzikana kwedumbu
Kana uine pamuviri, uchiyamwisa, uchitora mishonga inobvisa ropa rakawanda, kana kuti une allergy yekudya hove/hove , unofanira kutaura nachiremba wako usati washandisa chero ipi zvayo yemishonga iyi.
Omega-3s inonyorerwa nachiremba
Migumisiro iyi inosiyana zvichienderana nerudzi rwemushonga.
| Rudzi rwemushonga | Migumisiro inogona kuitika |
|---|---|
| Epanova | Manyoka, kuda kurutsa, kurwadziwa mudumbu. |
| Lovaza naOmtryg | Kuzvimba, kuravira kusingafadzi mumuromo, kusagadzikana mudumbu. |
| Vascepa | Kurwadziwa kwemajoini. |
Pfungwa inokosha yekuteerera!
Kana ukanwa mishonga yakawanda, omega-3 inogona kukanganisa kuumbwa kweropa. Izvi zvinoreva kuti kana ukabuda ropa, zvinogona kutora nguva yakareba kuti ropa rimire. Saka, kana uri kutora mishonga inobvisa ropa yakaita seWarfarin/Coumadin , kana kuti unowanzoshandisa mishonga inoderedza marwadzo yakaita seAspirin kana Ibuprofen , zvakakosha kuudza chiremba wako nezveizvi usati watora omega-3.
Mharidzo Yekuenda Nayo Kumba
- Nzira yakanakisisa uye yakachengeteka yekuwana omega-3 ndeyekudya zvekudya zvechisikigo, zvakaita sehove dzine mafuta.
- Mapiritsi eOmega-3 ane mwero mudiki anotengwa kubva kuzvitoro zvemishonga asina kunyorerwa nachiremba haana zvazvinobatsira pakurapa zvirwere.
- Chiremba anonyora omega-3 kuvanhu vane triglycerides yakawanda muropa. Inofanira kutorwa chete kana yapihwa mazano nachiremba.
- Udza chiremba wako nezve chero mishonga yekuwedzera yauri kutora, kunyanya kana uri nepamuviri, uchiyamwisa, kana kuti uchitora mimwe mishonga.
- Usatore mishonga yakawanda ye omega-3 uri wega. Chiremba wako chete ndiye anoziva zvakanakira hutano hwako.
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