Ngaba ngamanye amaxesha uziva ulusizi, unesizungu, okanye unzima ngaphandle kwesizathu? Ngaba uziva ngathi yonke into iyadinisa? Uninzi lwethu luye lwafumana la mava ngaxa lithile ebomini bethu. Oku kuqhelekile. Kodwa ubusazi na ukuba ezinye zokutya esikutyayo zinokuyiphucula impilo yethu yengqondo? Namhlanje sithetha ngento efana naleyo. Yiyo leyo inxibelelwano phakathi kwezakhamzimba i-Omega-3 kunye nolonwabo lwethu.
Yintoni i-Omega-3? Kutheni ibalulekile engqondweni yethu?
Ngamafutshane, ii-Omega-3 luhlobo lwe-fatty acid efunekayo emizimbeni yethu. "Izinto ezibalulekileyo" zithetha ukuba imizimba yethu ayinakuzenza yodwa kwaye kufuneka izifumane ekutyeni esikutyayo. Ezi zithathwa njengamafutha "alungileyo".
Ama-60% engqondo yethu yenziwe ngamafutha. Ngoko ke, amafutha alungileyo afana ne-Omega-3 abalulekile kwiiseli zengqondo ukuze zibe sempilweni kwaye zisebenze ngokufanelekileyo. Cinga ngako, iiseli zemithambo-luvo ezikwingqondo yethu zitshintshiselana imiyalezo. Ukuze olu tshintshiselwano lwemiyalezo (neurotransmission) lwenzeke ngokufanelekileyo, ezi seli kufuneka zibe sempilweni entle. I-Omega-3 inceda kakhulu ngale nto.
Izifundo zakutshanje zifumanise ukuba abantu kumazwe atya iintlanzi ezininzi banamazinga aphantsi okudakumba. Oku kuye kwakhokelela oogqirha ukuba bagxile ngakumbi kunxibelelwano oluphakathi kwe-Omega-3 nempilo yengqondo. Ngoku kukho ubungqina obukhulayo bokuba ukutya okutyebileyo kwi-Omega-3 kunokuba luncedo ngakumbi kwabo banengxaki yempilo yengqondo efana nokudakumba kunye nesifo se-bipolar.
Luthini ngokwenene uphando?
Kukho izifundo ezininzi ngale nto. Kolunye uphando olukhulu, izigulana ezine-bipolar disorder zanikwa izongezo ze-omega-3. I-Bipolar yimeko apho isimo sengqondo sitshintshatshintsha phakathi kwamaxesha olonwabo olukhulu (mania) kunye nokudakumba. Emva kolu phononongo, kwabonwa ukuba izigulana ezithathe i-omega-3 zazinenani eliphantsi kakhulu leziganeko zokudakumba.
Ingcali yezengqondo yaseMelika uNjingalwazi uAndrew Stoll, MD, wenze uphando olunzulu ngale nto. Kuphononongo alwenzileyo ngo-1999, wanika abantu abangama-30 abanesifo sengqondo esibizwa ngokuba yi-bipolar iigram ezili-10 ze-Omega-3 ngosuku. Eli lixabiso elifumaneka kwiikonti ezingama-30 ze-tuna! Elinye iqela lanikwa ii-capsules zeoyile yomnquma (i-placebo).
Emva kweenyanga ezine, iziphumo bezimangalisa. Isiqingatha sabantu abathathe ioyile yomnquma babesele bebuyele kwi-omega. Kodwa kubantu abali-15 abathathe i-Omega-3, bababini kuphela ababesele bebuyele kwi-omega . Ezi ziphumo zithembisa kakhulu kangangokuba ngoku uqhuba uphando olukhulu lweminyaka emine nezigulane ezili-120 ukuqinisekisa oku ngakumbi.
“Sisebenzise idosi ephezulu kakhulu kuphando lokuqala, kodwa ngoku kubonakala ngathi i-1 ukuya kwi-2 grams ye-EPA, isithako esiphambili esisebenzayo kwioyile yeentlanzi, ngosuku yanele,” utshilo uNjingalwazi Stoll.
Ziziphi ukutya ezityebileyo kwi-Omega-3?
Kulungile, ngoku mhlawumbi ucinga, "Ngoko ke zeziphi ukutya ezine-Omega-3?" Ngethamsanqa kuthi, ezi zizinto zokutya ezifumaneka lula kwaye zingabizi kakhulu eSri Lanka.
| Uhlobo lokutya | Amanqaku akhethekileyo kunye neengcebiso |
|---|---|
| Iintlanzi zolwandle ezinamafutha | Iintlanzi ezifana nesalmon, i-mackerel, ii-sardines, kunye nee-anchovies zezona ntlobo zibalaseleyo. Zama ukufaka enye yezi ntlanzi ekutyeni kwakho ubuncinane kabini ngeveki. |
| Imbewu yeflakisi | Ungazicola ezi zinto uze uzifake kwiyogathi yakho, kwisaladi, okanye kwi-oatmeal. Umzimba uzifunxa ngcono xa zicoliwe kunaxa zityiwa ziphelele. |
| IiWalnuts | Ukutya malunga nesiqingatha seewalnuts ngosuku kulungile kakhulu. Ungazitya zingaxutywanga okanye uzifaka kwiisaladi. |
| Amaqanda atyebileyo e-Omega-3 | Amanye amaqanda enziwa ngeenkukhu ezityiswa ngokukhethekileyo kwaye aqulathe i-Omega-3 engaphezulu. Ezi zinokufumaneka kwiivenkile ezinkulu. |
Ukuba uthatha izongezo zeoyile yentlanzi...
Ngamanye amaxesha sisenokungakwazi ukufumana i-Omega-3 eyaneleyo ekutyeni kuphela. Kwiimeko ezinjalo, abanye abantu basebenzisa ii-capsules ze-fish oil. Kodwa kukho into ekufuneka uyilumkele apha.
Ayizizo zonke iikhaphu zeoyile yentlanzi ezithengiswayo ezilingana. Ngoko ke kubalulekile ukufunda ilebheli ngononophelo kwaye ujonge umxholo we-EPA (Eicosapentaenoic acid) kunye ne-DHA (Docosahexaenoic acid). Icandelo le-EPA libaluleke kakhulu kwimpilo yengqondo. Khetha isongezelelo esibonelela nge-1-2 grams ye-EPA ngosuku.
Ezona zinto zibalulekileyo ekufuneka uzikhumbule
Kuko konke oku, kukho izinto ezininzi ezibalulekileyo ekufuneka siziqonde.
1. I-Omega-3 ayithathi indawo: Ukuba sele usela amayeza okudakumba okanye esinye isifo sengqondo, i-Omega-3 ayithathi indawo yaloo mayeza. Inokuba luncedo, kodwa ayisosizathu sokuyeka unyango lwakho oluphambili. Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uqale naziphi na izongezo. Ezi zinokudibana namanye amayeza.
2. Ezinye iingenelo zempilo: Ii-Omega-3 zineengenelo ezininzi kungekuphela nje engqondweni, kodwa nasemzimbeni. Zifunyenwe zinceda ekukhuseleni kwizifo zentliziyo. Kuye kwangqinwa ukuba ne-American Heart Association icebisa ukutya iintlanzi ezifana ne-salmon okanye i-tuna ubuncinane kabini ngeveki. Izifundo zikwabonise ukuba zinokunika isiqabu kwizifo zamalungu ezifana ne-rheumatoid arthritis, izifo zamathumbu, kunye nezinye iintlobo zomhlaza.
3. Akukho miphumo mibi: Akukho miphumo mibi inokubakho xa usitya ukutya okutyebileyo kwi-Omega-3. Oku kuthetha ukuba kukhuselekile kakhulu. Nangona kunjalo, abanye abantu banokufumana iingxaki zesisu kunye nencasa efana neyentlanzi xa bethatha ii-capsules ze-fish oil.
Ngoko ke, ukuba uziva uphantsi kancinci kwaye udandathekile, zama ukongeza ukutya okutyebileyo kwi-Omega-3 ekutyeni kwakho. Lutyalo-mali oluhle engqondweni nasemzimbeni wakho. Kodwa khumbula, ukuba uxinzelelo lwakho lukhulu kwaye kunzima ukululawula, kungcono ukubona ugqirha ofanelekileyo kwaye ufune iingcebiso kunokuba ubandezeleke wedwa.
Umyalezo Wokuya Ekhaya
- Uphando lubonisa ukuba i-Omega-3 (ingakumbi i-EPA edityanisiweyo) inokunceda kwimpilo yengqondo, ingakumbi iimeko ezifana nokudakumba kunye nesifo sengqondo esibizwa ngokuba yi-bipolar disorder.
- Iintlanzi ezinamafutha ezifana nesalmon, iisardine, kunye ne-mackerel, imbewu yeflakisi kunye neewalnuts ziindawo ezilungileyo ze-Omega-3.
- Ukuba uthatha izongezo zeoyile yentlanzi, jonga ilebhile ukuqinisekisa ukuba ufumana i-1-2 grams ye-EPA ngosuku. Ayizizo zonke iioyile zentlanzi ezidalwe zilingana.
- Eyona nto ibalulekileyo: I-Omega-3 ayithathi indawo yamayeza anikwe ngugqirha.Thetha nogqirha wakho ngaphambi kokuba uqale nayiphi na isongezelelo.
- I-Omega-3 ineenzuzo ezininzi zolonwabo lwengqondo kunye nempilo yentliziyo.
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