Ngaba iOyile yeNtlanzi iluncedo ngokwenene emzimbeni? Masifumanise kakuhle!

Mhlawumbi ukhe wazibona iintengiso zeepilisi ze-"Fish Oil" kumabonwakude, kumaphephandaba, okanye kwimidiya yoluntu, akunjalo? Zithetha izinto ezininzi ezithi zilungile entliziyweni, zinceda ekusebenzeni kwengqondo, kwaye ziphucula ukubona. Ngoko ke yintoni inyaniso kweli bali? Ngaba ilungile njengoko wonke umntu esitsho? Ngaba ngokwenene kufuneka siyithathe? Namhlanje, masithethe ngale oyile yentlanzi, oko kukuthi, ioyile yentlanzi, ngendlela elula necacileyo.

Okokuqala, masibone, yintoni ioyile yeentlanzi?

Ngamafutshane, ioyile yeentlanzi yioyile ekhutshwa kwizicubu zeentlanzi ezinamafutha ezifana nesalmon, tuna, herring, kunye ne mackerel. Yenziwa ngokubilisa intlanzi kakuhle, uyicinezele, kwaye wahlukanise ioyile kulwelo oluphuma kuyo.

Ibali lale oyile yeentlanzi liqala kwiminyaka engama-50 eyadlulayo. Iqela lezazinzulu eDenmark laphawula ukuba abanye abantu base-Inuit abahlala kummandla we-Arctic babenezinga eliphantsi kakhulu lesifo sentliziyo. Xa babekhangela isizathu soku, baqonda ukuba isizathu esiphambili soku kukuba ukutya kwabo kwakuquka iintlanzi ezinamafutha. Kuba ezi ntlanzi zityebile kwi -omega-3 fatty acids , izondlo ezibaluleke kakhulu emizimbeni yethu.

Uphando luye lwabonisa ukuba i-omega-3 iluncedo kakhulu kwintliziyo nakwimithambo yegazi yethu. Ngoko ke ioyile yeentlanzi yenye yemithombo yezi omega-3 zixabisekileyo.

Makhe sijonge nzulu kancinci: Yintoni i-Omega-3?

I-Omega-3 luhlobo lwamafutha angenamafutha afumaneka kwezinye iintlobo zokutya. La mafutha ayimfuneko emizimbeni yethu. Nangona kunjalo, imizimba yethu ayinakuzenza yodwa. Ke ngoko, kufuneka siwafumane ekutyeni esikutyayo.

Ezinye zezona zibonelelo ziphambili ze-Omega-3 zezi:

• Inceda ekunciphiseni izinga le-cholesterol embi egazini.
• Inganciphisa umngcipheko wezifo ezifana nesifo sentliziyo kunye nesifo sohlangothi.
• Kubalulekile ekuphuhlisweni kwamehlo nengqondo okunempilo.
• Imiphunga ibalulekile ekusebenzeni kwenkqubo yokuzikhusela komzimba kunye nenkqubo ye-endocrine.

Kukho iintlobo ezintathu eziphambili ze-omega-3.

1. I-DHA (i-Docosahexaenoic acid): Ezi zininzi kwioyile yeentlanzi.

2. I-EPA (i-Eicosapentaenoic acid): Le ikwafumaneka kakhulu kwioyile yeentlanzi.

3. I-ALA (i-Alpha-linolenic acid): Ifumaneka kukutya kwezityalo okufana nembewu yeflakisi, imbewu ye-chia, kunye neesoya, i-ALA inokuguqulwa ibe yi-DHA kunye ne-EPA ngamanani amancinci yimizimba yethu.

Ingakanani i-omega-3 esiyidingayo ngosuku?

Ubungakanani be-omega-3 (njenge-ALA) obufunekayo ngosuku buyahluka ngokuxhomekeke kwiminyaka kunye nesini.

Ziziphi ukutya okutyebileyo kwi-omega-3?

• Iintlanzi ezinamafutha: isalmon, i-tuna, i-mackerel, i-herring, ii-sardines
• Ukutya kwaselwandle: Iinkala, iimussels, iishrimp
• Imithombo yezityalo: Imbewu yeflakisi kunye neoyile yeflakisi, imbewu yeChia, iisoya kunye neoyile yesoya, ioyile yecanola, iiwalnuts ezimnyama

Ngaba kufuneka ukhathazeke nge-mercury xa usitya intlanzi?

Le yingxaki kubantu abaninzi. Ezinye iintlanzi ezinkulu zinokuba nesinyithi esinzima esibizwa ngokuba yi-mercury emizimbeni yazo. Ukuzitya kakhulu ezi zinto kuyingozi engqondweni yethu nakwinkqubo yethu yemithambo-luvo. Oomama abakhulelweyo kunye nabantwana abancinci kufuneka bakhathazeke kakhulu ngale nto. Iintlanzi ezinkulu ezifana ne-shark kunye ne-swordfish zinamanqanaba aphezulu e-mercury.

Nangona kunjalo, kuthathwa njengokukhuselekileyo ukutya malunga neegram ezingama-340 (malunga nee-ounces ezili-12) zeentlanzi ezifana nesalmon, i-tuna, kunye ne-sardines ngeveki. Le mercury idla ngokususwa xa kusenziwa izongezo zeoyile yentlanzi.

Zithini iingenelo zempilo zeepilisi zeoyile yeentlanzi?

Nantsi inxalenye ebalulekileyo. Nangona kukho ubungqina obucacileyo bokuba ukutya intlanzi njengokutya kulungile entliziyweni yakho, iziphumo zophando kwizongezo zeoyile yentlanzi ziyangqubana kancinci. Ezinye izifundo zibonisa ukuba ziluncedo, ngelixa ezinye zithi azincedi kangako.

Makhe sibone ukuba uphando luthini ngemiba ethile ebalulekileyo.

• Isifo sentliziyo kunye nokuhlaselwa yintliziyo: Kukho ubungqina bokuba iipilisi zeoyile yentlanzi ziyanciphisa i-triglycerides, uhlobo lwamafutha egazini. Zinokunceda ekunciphiseni umngcipheko wokuhlaselwa yintliziyo okanye isifo sohlangothi kubantu abasele benesifo sentliziyo. Ezi zibonelelo zinkulu kubantu abanesifo sentliziyo kunabantu abaphilileyo.

• Uxinzelelo lwegazi oluphezulu: Ezinye izifundo zibonise ukuba ukuthatha ioyile yentlanzi ngeedosi ezingaphezulu kwe-3 grams ngosuku kunokunciphisa uxinzelelo lwegazi kancinci. Nangona kunjalo, ukuthatha iidosi eziphezulu ngolo hlobo kunokunyusa umngcipheko wokopha. Ke ngoko, ungaze usebenzise iidosi eziphezulu ngolo hlobo wedwa ngaphandle kokuba uphantsi kweliso elibukhali likagqirha wakho .

• Ukusebenza kobuchopho: Akukho bungqina bucacileyo bokuba ioyile yeentlanzi ithintela isifo sika-Alzheimer okanye iphucula inkumbulo. Ezinye izifundo zibonisa inzuzo encinci, kodwa uphando oluthe kratya luyadingeka ukuqinisekisa oku.

• I-Rheumatoid Arthritis: Akukho bungqina buncinci bokuba ziyanciphisa iimpawu ngokubanzi kubantu abane-rheumatoid arthritis. Nangona kunjalo, ulwazi oluthile lubonisa ukuba zinokunceda ukunciphisa inani lee-painkillers (ezifana ne-NSAIDs) ezifunekayo ukulawula iintlungu kunye nokuqina kwasekuseni.

• Impilo yamehlo:Kukwakho nobungqina obuxubeneyo bokuba ingaba i-omega-3s iyanceda na ekuthinteleni ukuwohloka kwe-macular okunxulumene nobudala (AMD). Zinokunceda ekunciphiseni iimpawu zamehlo omileyo, kodwa oku akuqinisekisi.

• Uxinzelelo: Ezinye izifundo zibonise ukuba abantu abatya iintlanzi ezininzi banomngcipheko omncinci woxinzelelo. Nangona kunjalo, akukho bungqina baneleyo bokubonisa ukuba iipilisi zeoyile yeentlanzi zinokunyanga isifo sokudakumba okukhulu.

Iingozi kunye nemiphumo emibi yokusebenzisa ioyile yeentlanzi

Kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uthathe nasiphi na isongezelelo. Kwaneoyile yentlanzi ayifanelekanga kuye wonke umntu.

• Umngcipheko wokopha: Ukusela ioyile yentlanzi ngeedosi eziphezulu (ngaphezulu kwe-3-5 grams ngosuku) kunokunciphisa ukujiya kwegazi kwaye kwandise umngcipheko wokopha. Ukuba uthatha amayeza okunciphisa igazi afana ne-aspirin, i-warfarin, okanye i-clopidogrel, ngokuqinisekileyo kuya kufuneka udibane nogqirha wakho ngaphambi kokuba uthathe ioyile yentlanzi.

• Utshintsho kwizinga lentliziyo: Izifundo ezimbini ezinkulu zakutshanje zibonise ukuba ukuthatha iidosi eziphezulu kakhulu (ezifana neegram ezi-4 ngosuku) ixesha elide kunokunyusa kancinci umngcipheko wokufumana izingqisho zentliziyo ezingaqhelekanga kubantu abaneengxaki ezithile zentliziyo.

• Ii-Allergy: Akucaci nokuba ioyile yentlanzi ikhuselekile na kubantu abane-allergies yokutya kwaselwandle. Ukuba une-allergy enjalo, ungayithathi ngaphandle kwengcebiso kagqirha.

• Iziphumo ebezingalindelekanga ezincinci:
• Incasa okanye ivumba elifana nelentlanzi emlonyeni.
• Isitshiso sentliziyo.
• Ukuphazamiseka kwesisu, isicaphucaphu.
• Urhudo.
• Intloko ebuhlungu.