Ugqirha wakho mhlawumbi ukuxelele ukuba utye iintlanzi ezinamafutha (ezifana nesalmon, i-mackerel, ii-sardines) ubuncinane kabini ngeveki, akunjalo? Kodwa kungcono ungaziqhotsi kwioyile. Isizathu esiphambili sokutsho njalo kukuba ezi ntlobo zeentlanzi ziqulethe i -omega -3 eninzi, i-fatty acid eluncedo kakhulu entliziyweni yethu, engqondweni, nakwezinye izinto ezininzi. Umzimba wethu awunakuyenza le omega-3 yodwa. Ke ngoko, kufuneka siyifumane ekutyeni esikutyayo. Makhe sithethe ngakumbi nge-omega-3, abantu abaninzi abathetha ngayo namhlanje.
Siyifumana njani le Omega-3?
Ngamafutshane, eyona ndlela ilungileyo yokufumana i-omega-3s kukutya, ingakumbi oku kutya kulandelayo:
- Iintlanzi ezinamafutha: Iintlanzi ezifana neesardine, iherring, i-mackerel, i-mackerel, i-tuna, njl.
- Iimbewu zeflax
- Amantongomane: Ingakumbi amantongomane
Kodwa inyani yile, uninzi lwethu alufumani i-omega-3 eyaneleyo kwezi zinto zokutya. Kwimeko enjalo, inyathelo lakho lokuqala kufuneka libe kukuqhela ukutya ukutya okuninzi kwezi zinto zokutya. Kuba ezi zinto zokutya aziboneleli nje kuphela nge-omega-3, kodwa zikwabonelela ngezondlo ezininzi ezifunwa yimizimba yethu, ezifana neeproteni, iivithamini kunye neeminerali .
Ngaba kukho iintlobo ze-omega-3?
Ewe, kukho iintlobo ezintathu eziphambili ze-omega-3s. Makhe sijonge ukuba ziyintoni, zivela phi, kwaye zenzani emzimbeni.
| Uhlobo lwe-Omega-3 | Iindlela eziphambili zokufumana | Inkonzo emzimbeni |
|---|---|---|
| I-EPA (i-Eicosapentaenoic acid) | Intlanzi, ioyile yentlanzi, amaqanda athile kunye nokutya okuqinisiweyo, ii-omega-3 ezithathwa ngomyalelo kagqirha okanye ngaphandle kwawo | Inceda ekunciphiseni ukudumba emzimbeni. |
| I-DHA (i-Docosahexaenoic acid) | Intlanzi, ioyile yentlanzi, izongezo zealgae, ii-omega-3 ezithathwa ngomyalelo kagqirha okanye ngaphandle kwawo | Kubalulekile ekusebenzeni kakuhle kwengqondo nasekuphileni. |
| I-ALA (i-Alpha-linolenic acid) | Ukutya okusekwe kwizityalo okufana neewalnuts, iiflaxseeds, imbewu ye-chia, ioyile ye-canola, kunye neoyile yesoya. | Nangona oku kuguqulwa kube yi-EPA kunye ne-DHA emzimbeni, kuguqulelwa inani elincinci kakhulu. |
Umahluko phakathi kwesongezo osithengayo kwikhemesti kunye neyeza elichazwe ngugqirha
Lo ngumbuzo abantu abaninzi abanawo. Ngaba aba babini bayafana? Hayi. Kukho umahluko omkhulu phakathi kwabo babini.
Thenga i-Omega-3 kwikhemesti ngaphandle kwemvume kagqirha (i-Omega-3 engagunyaziswanga ngugqirha)
Sizibiza ezi " zongezo ." Azingomayeza . Umthamo we-omega-3 ezinawo udla ngokuba sezantsi. Izifundo ezahlukeneyo zibonise ukuba ukuthatha ezo zongezo ngemilinganiselo emincinci yonke imihla akubonakali ngathi kuluncedo kakhulu ekuthinteleni okanye ekunyangeni izifo.
Into ebalulekileyo kukuba izongezo ezifana nezi azilawulwa ngokungqongqo njengamayeza. Oku kuthetha ukuba kunokubakho iingxaki malunga nokuba ibhotile inalo na inani le-omega-3 elibhalwe kwileyibhile. Zisenokuba nezinye izinto ezingafunekiyo.
Unyango lwe-Omega-3 olufunekayo
Ezi ayizongezo nje kuphela, ngamayeza . Ziqulathe iidosi eziphezulu kakhulu ze-omega-3. Kwaye zivavanywa ngokungqongqo ziingcali ezilawula amayeza ukuze zijonge umgangatho kunye nokhuseleko lwazo.
Ugqirha uza kucebisa oku kuphela kwiimeko ezikhethekileyo. Oko kukuthi, ukuba unezinga eliphezulu kakhulu lohlobo lwamafutha olubizwa ngokuba yi-triglycerides egazini lakho (ngaphezulu kwe-500 mg/dL). Ii-Triglycerides luhlobo lwamafutha egazini lethu, njenge-cholesterol. Amanqanaba aphezulu e-triglyceride anyusa umngcipheko wezifo ezifana nesifo sentliziyo , istroke , kunye ne-pancreatitis .
La mayeza anokunciphisa i-triglycerides kwaye anokunyusa ne-cholesterol elungileyo (HDL). Nangona kunjalo, ezinye iintlobo zinokunyusa ne-cholesterol embi (LDL). Ke ngoko, ngugqirha wakho kuphela onokugqiba ukuba eli yeza lifanelekile na kuwe.
*I-Epanova, iLovaza, i-Omtryg, iVascepa* zimizekelo yeentlobo ezahlukeneyo zamayeza e-omega-3 acetyiswa ngoogqirha.
Masifunde nangeziphumo ebezingalindelekanga.
Njengayo yonke enye into, oku kunokuba nemiphumo emibi. Kuxhomekeke kuhlobo oluthathayo.
Iintlobo zezongezo ezithathwa ngaphandle kwemvume kagqirha (Ezingekho kwimvume kagqirha)
Iziphumo ebezingalindelekanga eziqhelekileyo zezi:
- Indle enuka njengentlanzi okanye incasa yentlanzi emlonyeni
- Ukungakhululeki kwesisu, isicaphucaphu
Amayeza anikwa ngugqirha
Iziphumo ebezingalindelekanga zezi ziyahluka ngokuxhomekeke kuhlobo lwamayeza.
- I-Epanova: urhudo, isicaphucaphu, iintlungu zesisu
- ULovaza, u-Omtryg: isicaphucaphu, incasa embi emlonyeni, isisu esibuhlungu
- I-Vascepa: Intlungu yamalungu
Kubaluleke kakhulu: Ii-Omega-3s, ingakumbi xa zisetyenziswa kakhulu, zinokuchaphazela ukujiya kwegazi. Ukuba uthatha amayeza okunciphisa igazi (umz., iWarfarin) okanye ii-NSAID ezithile (umz., iAspirin, iIbuprofen), ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba uqale ii-omega-3s.
Umyalezo Wokuya Ekhaya
- Nangona i-Omega-3 ibalulekile emizimbeni yethu, ayiveliswa emizimbeni yethu. Ngoko ke, kufuneka ifunyanwe ekutyeni.
- Eyona ndlela ilungileyo nekhuselekileyo yokufumana i-omega-3 kukutya ukutya kwendalo okufana neentlanzi ezinamafutha kunye nembewu yeflakisi.
- Akukho bungqina buninzi besayensi bokuba izongezo ze-omega-3 (izongezo zokutya) ezithengwe kwiikhemesti ngaphandle kwemvume kagqirha zinokunyanga izifo.
- Amayeza e-Omega-3 amiselwe ngugqirha asetyenziselwa ukunyanga abantu abanamazinga aphezulu kakhulu e-triglycerides egazini.
- Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba uqale nayiphi na isongezelelo se-omega-3, ingakumbi ukuba ukhulelwe, uncancisa, okanye uthatha amanye amayeza (ingakumbi amayeza okunciphisa igazi). Musa ukuwasela wedwa.
I-Omega-3, ioyile yeentlanzi, ii-triglycerides, i-cholesterol, isifo sentliziyo
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