Zithini ii-Omega-3 Fatty Acids? - Ngaba umzimba wakho uyazifuna ngokwenene?

Mhlawumbi ukhe weva nge-"Omega-3" apha naphaya, akunjalo? Mhlawumbi umhlobo ukuxelele ngayo, okanye uyibonile kwiTV. Zithini kanye kanye ezi Omega-3? Ngaba zilungile emizimbeni yethu? Ngaba zimbi? Namhlanje, siza kuthetha ngezi Omega-3 ngendlela elula nethe ngqo. Ngendlela onokuyiqonda, njengokuthetha nomhlobo.

Yintoni i-Omega-3? Masiyiqonde ngokulula!

Ngamafutshane, ii-omega-3 luhlobo lwamafutha olufunwa yimizimba yethu . Zikwiqela elibizwa ngokuba "ngamafutha e-polyunsaturated." Imizimba yethu ayinako ukwanelisa la ma-omega-3 fatty acids. Ke ngoko, kufuneka siwafumane ekutyeni esikutyayo. Yiyo loo nto zibizwa ngokuba "zizondlo ezibalulekileyo."

Cinga ngayo, ii-fatty acids ziimolekyuli zeekhemikhali ezifana neetsheyini ezincinci. Ezi tsheyini zenziwe ngeeathom zekhabhoni, ioksijini, kunye ne-hydrogen.

Kukho iintlobo ezimbini zamafutha esidla ngokuthetha ngazo:

1. Amafutha agcweleyo: La ngamafutha esiwabiza ngokuba “mabi” kuba ukuba atyiwa kakhulu, andisa umngcipheko wezifo ezifana nesifo sentliziyo kunye nesifo sohlangothi.

2. Amafutha angagcwaliyo: La ngamafutha "alungileyo". Ahlulwe abe ngamaqela amabini: "amafutha angagcwaliyo" kunye "namafutha angagcwaliyo." Ii-Omega-3 zeqela le-polyunsaturated.

Ngoko ke, i-omega-3 ngamafutha asempilweni onokuwafaka ekutyeni kwakho, endaweni yalawo mafutha agcweleyo angalunganga.

Kwenzeka ntoni emizimbeni yethu ngenxa ye-omega-3 fatty acids?

Ii-omega-3 fatty acids zinceda yonke iseli emzimbeni wethu ukuba isebenze kakuhle . Ziyinxalenye ebalulekileyo yee-membranes zeseli zethu. Njengeendonga zendlu, zinika iiseli ulwakhiwo kwaye zinceda iiseli ukuba zinxibelelane. Nangona zibalulekile kwiseli nganye, ii-omega-3s zigxile ngakumbi kwiiseli zamehlo ethu kunye nengqondo yethu .

Ukongeza, ii-omega-3 zinika imizimba yethu amandla (iikhalori) kwaye zinceda ekugcineni impilo yeenkqubo ezininzi ezibalulekileyo, ezifana nenkqubo yethu yentliziyo kunye nenkqubo ye-endocrine.

Ziziphi iintlobo ze-omega-3 fatty acids ezikhoyo?

Kukho iintlobo ezintathu eziphambili ze-omega-3:

1. I-EPA (i-Eicosapentaenoic acid): Olu luhlobo lwe-"marine omega-3" kuba ifumaneka kakhulu kwiintlanzi.

2. I-DHA (i-Docosahexaenoic acid): Njenge-EPA, le yi-omega-3 yolwandle. Ikwafumaneka kakhulu kwiintlanzi.

3. I-ALA (i-Alpha-linolenic acid): Olu luhlobo lwe-omega-3 olufumaneka kukutya kwezityalo.

Njengoko besitshilo ngaphambili, ii-omega-3s zizinto ezibalulekileyo ekufuneka sizifumane ekutyeni kwethu. Xa sisitya i-ALA, imizimba yethu inokuguqula inani elincinci laloo ALA libe yi-EPA ize ibe yi-DHA. Nangona kunjalo, oku kuvelisa inani elincinci kakhulu le-EPA kunye ne-DHA . Ke ngoko, kubaluleke kakhulu ukubandakanya ukutya (ingakumbi iintlanzi) okuqulethe i-EPA kunye ne-DHA ekutyeni kwethu.

Zeziphi iingenelo esizifumanayo kwi-omega-3 fatty acids?

I-Omega-3 ineenzuzo ezininzi kwimpilo yentliziyo yethu.

Enye yezona nzuzo ziphambili kukuba inceda ekunciphiseni amanqanaba e-triglyceride egazini.

Ii-Triglycerides luhlobo lwamafutha egazini lethu. Xa zisanda (hypertriglyceridemia), zinokukhokelela kwimeko ebizwa ngokuba yi-atherosclerosis, eyonyusa umngcipheko wesifo sentliziyo kunye nesifo sohlangothi. Ngoko ke, kubalulekile ukulawula amanqanaba akho e-triglyceride. Ukongeza, ii-omega-3s zinokunceda ukonyusa i-cholesterol yakho "elungileyo" (i-HDL cholesterol) kunye nokunciphisa uxinzelelo lwegazi lakho.

Ezinye izifundo zibonise ukuba i-omega-3s inokunciphisa iingozi zezi:

• Isifo sentliziyo (CVD)
• Ukuba sele unesifo sentliziyo, ukufa okubangelwa yiso
• Ukufa ngequbuliso ngenxa yesingqisho sentliziyo esingaqhelekanga (i-Arrhythmia)
• Amahlwili egazi

Ukongeza kwimpilo yentliziyo, uphando oluthile lubonisa ukuba i-omega-3s inokunceda ukunciphisa umngcipheko wezinye izifo:

• Ezinye iintlobo zomhlaza, ingakumbi umhlaza webele
• Isifo sika-Alzheimer kunye ne-dementia
• Ukuwohloka kwe-macular okunxulumene nobudala (AMD), imeko ebangela ukulahleka kokubona xa ukhula

Uphando lusaqhubeka malunga nezinye izibonelelo ezifana nale.

Ngoko ke, ngaba i-omega-3s ilungile ngokwenene kuthi?

Ukuba ufumana i-omega-3s ekutyeni kwakho, oku kunokunciphisa umngcipheko wokuba nesifo sentliziyo. Ngokubanzi, kungcono ukufumana i-omega-3s ekutyeni (njengeentlanzi) kunokuba ufumane kwiipilisi.

Izongezo zokutya ze-Omega-3, ezifana neepilisi zeoyile yentlanzi, zinokuba luncedo kwabanye abantu. Nangona kunjalo, kufuneka uqaphele kakhulu xa uzisebenzisa. Ungaze uthenge izongezo ze-OTC ngaphandle kokuthetha nogqirha wakho kuqala. Ugqirha wakho wosapho okanye ingcali yentliziyo inokuvavanya impilo yakho kunye namanqanaba e-lipid kwaye ikucebise izongezo ezifanelekileyo kuwe. Ezinye izongezo, kuxhomekeke kumthamo wazo, zingenza oku kulandelayo:

• Isenokungqubana namayeza athile kagqirha owasebenzisayo ngoku.
• Ingabangela iziphumo ebezingalindelekanga ezingathandekiyo.
• Inokunyusa umngcipheko wesifo sentliziyo esibizwa ngokuba yi-atrial fibrillation.
• Ukuba uthatha amayeza okulwa neeplatelet okanye amayeza okulwa nokugabha igazi, umngcipheko wokopha unganda.

Kwakhona, izongezo ezahlukeneyo ziqulathe iikhompawundi ezahlukeneyo ze-omega-3. Ezinye zezi azinazo iingenelo eziqinisekisiweyo kwimpilo yentliziyo. Uphando lubonise iziphumo ezilungileyo kakhulu ngekhompawundi ethile ebizwa ngokuba yi-"icosapent ethyl" (ehlanjululwe kwi-EPA). Olu hlobo lwezongezo lunokunceda abantu abahlangabezana nazo zonke ezi khrayitheriya zilandelayo:

• Ukuxilongwa kwesifo sentliziyo esine-atherosclerotic.
• Ukuba namanqanaba aphezulu e-triglyceride (135 ukuya kwi-499 mg/dL).
• Ukusela amayeza okwehlisa i-cholesterol kwiqela le-"Statins" kunye nokugcina amanqanaba e-LDL ("amabi") e-cholesterol ephantsi kolawulo (ngaphantsi kwe-100 mg/dL).

Lilonke, iziphumo zovavanyo lweklinikhi malunga neenzuzo zezongezo ze-omega-3 zixutyiwe. Ezinye izifundo zibonisa ukuba zikhusela intliziyo, ngelixa ezinye zibonisa ukuba azinazo iingenelo. Oku kusenokubangelwa kukwahluka kweendlela zophando (ezifana nomthamo, iikhompawundi ze-omega-3, kunye nezigulana ezibandakanyiweyo kolu phando).

Njengoko abaphandi beqhubeka nokufunda esi sihloko, izikhokelo zokutya kunye neengcebiso zinokutshintsha. Kungoko ke, kubaluleke kakhulu ukuthetha nogqirha wakho ngale nto. Angakunika iingcebiso ezihambelana neemfuno zakho kunye nembali yakho yezonyango. Ezo ngcebiso zezona zichanekileyo, zihlaziyiweyo, kwaye zisekelwe kwisayensi.

Ziziphi ukutya okuphezulu kwi-omega-3?

Eyona mithombo ilungileyo yokutya ye-omega-3 yintlanzi , kodwa ungayifumana le minerali ibalulekileyo kwezinye izityalo.

Intlanzi yeyona ilungileyo!

Ezinye iintlobo zeentlanzi zityebile kwi-omega-3s (ingakumbi i-DHA kunye ne-EPA). Eminye imizekelo ibandakanya:

• Islamoni
• IMackerel (iMackerel - njengoAlla, Kumbalawa)
• Isadini
• ukufukama
• I-Anchovy (njenge-sprat)
• I-Trout (Amanzi Acocekileyo)
• I-Tuna - ingakumbi i-tuna ekhaphukhaphu

Ngaba kufuneka sikhathazeke nge-mercury kwiintlanzi?

Ewe, le yinto ekufuneka iqwalaselwe. Ezinye iintlobo zeentlanzi zinamanqanaba aphezulu e-mercury kunezinye. Ezi zihlala ziintlanzi ezinkulu ezitya ezinye iintlanzi. Ngenxa yokutya kwazo, i-mercury iqokelelana kwizicubu zazo ngokukhawuleza. Ezinye iintlobo zeentlanzi ezinamazinga aphezulu e-mercury ziquka:

• I-King mackerel
• UMarlin
• I-orenji erhabaxa
• Ukrebe
• Intlanzi yeswedi
• Intlanzi yeTilefish (ummandla weGulf)
• I-Tuna (i-Bigeye tuna)
• I-Perch (Amanzi Acocekileyo)
• I-bass enkulu

Ukuba ungumlobi wedwa, kulungile ukuba ubuze koorhulumente basekuhlaleni okanye kwiiarhente zikarhulumente ezifanelekileyo ukuze ubone ukuba intlanzi oyibambisayo kwiindawo zokugcina iintlanzi ezikufutshane ikhuselekile na ukuyitya.

Ufanele unciphise ukutya rhoqo iintlanzi ezine-mercury eninzi.Kuba i-mercury eninzi kakhulu inokubangela imeko ebizwa ngokuba yi-"mercury poisoning." Ingonakalisa ingqondo yakho, inkqubo yemithambo-luvo, kunye nezinye iinkqubo zomzimba. Abanye abantu banomdla kakhulu kwi-mercury, okanye banokuba neengxaki ngayo. Ngoko ke akufuneki batye olu hlobo lwentlanzi. Abantu abanjalo baquka:

• Oomama abakhulelweyo
• Abantwana abaneminyaka eli-11 okanye ngaphantsi

Nangona kunjalo, kukho iintlobo ezininzi zeentlanzi eziyimithombo ekhuselekileyo ye-omega-3 kubafazi abakhulelweyo nabantwana, xa zityiwa ngokulinganisela, ukuya kuthi ga kwi-12 ounces (malunga ne-340 grams) ngeveki. Ezi ntlanzi ziquka:

• IiAnchovies (iintakana)
• ukufukama
• I-Mackerel (i-Atlantic okanye i-Pacific char)
• Islamoni
• Egumbini lokuhlala
• I-Trout (amanzi acocekileyo)
• I-Tuna (ekhaphukhaphu, ekheniweyo)
• Intlanzi emhlophe

I-tuna ye-Albacore (inyama emhlophe) ine-mercury engaphezulu kune-tuna ekhaphukhaphu. Ngokubanzi, kungcono ukutya ii-ounces ezi-6 (malunga ne-170 grams) ze-tuna ye-albacore ngeveki. Ukuba ukhulelwe okanye uncancisa, thetha nogqirha wakho malunga nobungakanani obufanelekileyo kuwe.

Kuthekani ukuba andiyityi intlanzi?

Kukho izizathu ezahlukeneyo zokuba kutheni ungenakukwazi ukutya iintlanzi. Mhlawumbi une-allergy kwiintlanzi, okanye ulandela ukutya okungenazo imifuno okanye ukutya okungenazo imifuno. Kwimeko enjalo, ungafumana i-omega-3 (ngohlobo lwe-ALA) kwezinye izidlo ezisekelwe kwizityalo. Okanye, ungathetha nogqirha wakho malunga nezongezo ezifana ne-icosapent ethyl ekhankanyiweyo ngaphambili.

Enye yezona zityalo zibalaseleyo ze-ALA yimbewu yeflakisi ecoliweyo okanye egayiweyo . Zama ukongeza malunga neepuni ezimbini zale nto ekutyeni kwakho imini yonke. Ungayongeza kwi-oatmeal, ii-smoothies, okanye iyogathi.

Ezinye izityalo eziqulethe i-ALA:

• Ioyile ye-algae
• I-oyile yecanola
• iimbwe zechai
• I-Edamame (uhlobo lwesoya)
• Ioyile yeflakisi
• Ioyile yesoya
• IiWalnuts

Ubungakanani be-ALA oyifunayo buxhomekeke kwizinto ezahlukeneyo, ezinje ngobudala bakho kunye nesini sakho. Nazi ezinye iingcebiso eziqhelekileyo kubantu abadala:

• Amadoda: 1.6 grams ngosuku
• Ibhinqa: 1.1 grams ngosuku
• Oomama abakhulelweyo: 1.4 grams ngosuku
• Oomama abancancisayo: 1.3 grams ngosuku

Thetha nogqirha wakho okanye ingcali yesondlo malunga neendlela zokongeza i-ALA ekutyeni kwakho.

Ndifanele ndithathe i-omega-3 engakanani ngosuku?

Buza ugqirha wakho ukuba ufuna i-omega-3 engakanani. Uphando lubonise ukuba ubungakanani obahlukeneyo bubonelela ngeenzuzo ezahlukeneyo, kuxhomekeke kwimbali yakho yezonyango.

Ngokubanzi, i-American Heart Association icebisa ukuba abantu abangenayo imbali yesifo sentliziyo batye ubuncinane iintlanzi ezimbini ngeveki (ii-ounces ezi-6-8 zizonke, okanye malunga ne-170-225 grams).Ukuba unesifo sentliziyo okanye amanqanaba aphezulu e-triglyceride, ungazuza ngakumbi kwi-omega-3s. Nangona kunjalo, kubalulekile ukuthetha nogqirha wakho malunga nobungakanani obufanelekileyo kuwe.

Ezinye izigulana ezikhethiweyo zisenokungafumani ii-omega-3 ezaneleyo ekutyeni kwazo, ngoko ke zinokungenelwa zizithako zeoyile yeentlanzi. Nangona kunjalo, abaphandi basaphanda ukuba zingasetyenziswa nini kwaye njani ezi zithako. Ke ngoko, ukuba uzithatha, zithathe kuphela phantsi kwesikhokelo sengcali yezonyango.

Ndingafumana i-omega-3 eninzi kakhulu?

Thetha nogqirha wakho ukuba ufumana iigram ezi-3 okanye ngaphezulu ze-omega-3s ngosuku ekutyeni. Amanqanaba aphezulu ezi fatty acids anokubangela ukopha okanye ezinye iingxaki.

Kunokuba nzima ukulandela uphando lwamva nje malunga nokutya kunye nesondlo. Oko sikwaziyo namhlanje kusenokuhluka kakhulu kwiingcebiso ezalandelwa ngabazali bakho okanye ootatomkhulu noomakhulu. Njengolunye uphando lwezonyango, uphando malunga ne-omega-3 fatty acids luhlala lutyhila ulwazi olutsha. Oko kuthetha ukuba ungafunda amanqaku aneengcebiso ezingqubanayo, okanye abahlobo banokukuxelela ukuba uthabathe iipilisi zeoyile yentlanzi okanye ungazithathi.

Yiyo loo nto kubaluleke kakhulu ukuthetha nogqirha. Ugqirha wakho uyakwazi kakuhle wena kunye nembali yakho yezonyango. Angaphonononga uphando lwamva nje aze akuxelele indlela olunokukuchaphazela ngayo. Angakunika neengcebiso ezenzelwe wena malunga nendlela yokufumana i-omega-3s efunekayo emzimbeni wakho.

Umyalezo Wokuya Ekhaya

Kulungile, ngoko ke ngokwezinto esizithethileyo, ndiyathemba ukuba unoluvo oluhle malunga ne-Omega-3. Ngamafutshane:

• I-Omega-3 luhlobo lwamafutha "alungileyo" abalulekileyo emizimbeni yethu.
• Ezi zibalulekile kwizinto ezininzi, ezifana nempilo yentliziyo, ukusebenza kwengqondo, kunye nokubona.
• Kukho iintlobo ezintathu eziphambili: i-EPA, i-DHA (evela kwiintlanzi), kunye ne-ALA (evela kwizityalo).
• Eyona nto ingcono kukufumana i-omega-3 ekutyeni, ingakumbi iintlanzi.
• Ukuba uthatha izongezo zeoyile yentlanzi, qiniseka ukuba uzithatha kuphela phantsi kwengcebiso kagqirha. Musa ukuzithatha wedwa.
• Lumka kwiintlanzi ezine-mercury eninzi, ingakumbi kubafazi abakhulelweyo nabantwana abancinci.
• Ukuba awukwazi ukutya iintlanzi, ungayifumana i-ALA kwizityalo ezifana nembewu yeflakisi, imbewu ye-chia, kunye ne-walnuts.
• Kububulumko ukuthetha nogqirha wakho malunga nokuba ufuna i-omega-3 engakanani kunye nendlela engcono yokuyifumana.

Ngoko ke, xa kufikwa kwimpilo yakho, kubaluleke kakhulu ukutya ukutya okunesondlo esifanelekileyo. Ii-omega-3 ziyinxalenye ebalulekileyo yokutya okunesondlo esifanelekileyo.

i- omega-3, ii-fatty acids, impilo, isondlo, ioyile yeentlanzi, impilo yentliziyo, ukutya