Ugqirha wakho usenokuba ukuxelele ukuba utye intlanzi enamafutha (engaqhotsiweyo) ubuncinane kabini ngeveki. Umzekelo, iintlanzi ezifana nesalmon, i-mackerel, i-herring, kunye ne-sardines. Isizathu esiphambili soku kukuba ezi ntlanzi zityebile kwi -omega-3 fatty acids. La ngamafutha asempilweni alungele intliziyo yakho, ingqondo, kunye neminye imisebenzi emininzi emzimbeni wakho.
Kutheni i-Omega-3 ibaluleke kangaka kuthi?
Ngamafutshane, imizimba yethu ayinakukwazi ukuzenzela i-omega-3s yodwa. Ngoko ke, kufuneka sifumane esi sondlo ekutyeni esikutyayo. Iindlela zendalo ezilungileyo zokufumana i-omega-3s zezi:
- Iintlanzi ezinamafutha: Iintlanzi ezifana ne-mackerel, i-herring, ii-sardines, ii-sardines, kunye ne-tuna.
- Iimbewu zeflax
- Amantongomane afana nama-walnuts
Nangona kunjalo, nangona kungcono ukuzifumana ezi zinto ekutyeni, abantu abaninzi abafumani ii-omega-3 ezaneleyo ekutyeni kwabo kwemihla ngemihla. Ukuba kunjalo kuwe, inyathelo lokuqala kufuneka libe kukongeza intlanzi kunye nokunye ukutya okutyebileyo kwi-omega-3 ekutyeni kwakho. Kuba oku kutya akuboneleli nje kuphela ngee-omega-3, kodwa kukwabonelela nangezinye izondlo ezininzi ezifunwa ngumzimba wethu, ezifana neeproteni, iivithamini kunye neeminerali .
Masifunde ngeentlobo eziphambili ze-omega-3s.
Kukho iintlobo ezintathu eziphambili ze-omega-3 fatty acids. Ukuze uziqonde ngokulula, jonga itheyibhile engasezantsi.
| Uhlobo lwe-Omega-3 | Kukho ikakhulu | Oko kuyenzayo emzimbeni |
|---|---|---|
| I-EPA (i-Eicosapentaenoic Acid) | Intlanzi, ukutya okufana namaqanda atyetyiswe nge-omega-3, kunye neepilisi zeoyile yentlanzi. | Inceda ekunciphiseni ukudumba emzimbeni. |
| I-DHA (i-Docosahexaenoic Acid) | Kwintlanzi, ukutya okunezondlo, iipilisi zeoyile yentlanzi, kunye nezongezo ezenziwe ngolwelwe. | Kubalulekile ekusebenzeni kakuhle kwengqondo nasekuphileni. |
| I-ALA (i-Alpha-linolenic Acid) | Kwi-walnuts, imbewu ye-chia, imbewu yeflakisi, kunye neeoyile zemifuno ezifana ne-canola kunye ne-soybean. | Umzimba uguqula le ALA ibe ziifom ezisebenzayo ngakumbi ze-EPA kunye ne-DHA, kodwa kuphela ngamanani amancinci kakhulu . |
Ngaba iipilisi ezithengiswa ngaphandle kwemvume kagqirha (ezingekho kwi-prescription) ziyasebenza ngokwenene?
Nantsi into ebaluleke kakhulu. Izifundo ezininzi ezenziweyo ukuthintela okanye ukunyanga isifo zibonise ukuba ukuthatha izongezo ze-omega-3 ezinedosi ephantsi (onokuzithenga ngaphandle kwekhawuntara) yonke imihla akuniki zibonelelo zibalulekileyo zempilo.
Iingenelo zempilo eziqinisekisiweyo kuphela zikwimo ye-omega-3 ephezulu (i-omega-3 enamandla kagqirha) echazwe ngugqirha.
Ngoko ke, ukuba uthenga nje iipilisi ze-omega-3 kwikhemesti uze uzithathe, zisenokungakuniki iziphumo ozilindeleyo.
Ngoko ke yintoni umahluko phakathi kwe-Omega-3 kunye ne-Prescription Omega-3?
Iipilisi ze-Omega-3 ezichazwe ngugqirha ziqulathe idosi ephezulu kakhulu ye-omega-3 kunezo unokuzithenga ngaphandle kwekhawuntara. Zikwajongwa rhoqo ziingcali ezilawula amayeza ukuze kujongwe umgangatho nokhuseleko lwazo.
Xa kufikwa kwii-lipids zegazi, ziquka i-cholesterol elungileyo (i-HDL), i-cholesterol embi (i-LDL), kunye ne-triglycerides . Ugqirha wakho unokuthi akunike i-omega-3s ukuba amanqanaba akho e-triglyceride aphezulu kakhulu (ngaphezulu kwe-500 mg/dL).
Ezinye izifundo zibonisa ukuba la mayeza anokunyusa amanqanaba akho e-cholesterol (HDL) elungileyo. Nangona kunjalo, anokunyusa amanqanaba akho e-cholesterol embi (LDL). Ngenxa yokuba zininzi izinto ekufuneka ziqwalaselwe, ngugqirha wakho kuphela onokugqiba ukuba eli yeza likulungele na.
Amanqanaba aphezulu e-triglyceride andisa umngcipheko wesifo sentliziyo kunye nesifo sohlangothi. Anokubangela nokudumba kwepancreas (i-pancreatitis).
Nazi ezinye iintlobo zamayeza e-omega-3 anikwa ngoogqirha:
- `Epanova` (ii-omega-3-carboxylic acids) - Oku kuquka i-EPA kunye ne-DHA.
- `Lovaza` (ii-ester ze-ethyl ze-omega-3-acid) - Oku kukwaqulathe zombini i-EPA kunye ne-DHA.
- `Omtryg` (ii-ester ze-ethyl ze-omega-3-acid) - Oku kukwaqulathe zombini i-EPA kunye ne-DHA.
- `Vascepa` (icosapent ethyl) - Le iqulethe i-EPA kuphela.
Ngaba kukho naziphi na iziphumo ebezingalindelekanga kwezi pilisi?
Ewe, njengayo nayiphi na imithi, ezi zinokuba nemiphumo emibi. Kuxhomekeke kuhlobo oluthathayo.
Ii-Omega-3s ezingagunyaziswanga ngugqirha ezivela kwikhemesti
Ubungakanani be-omega-3s kwileyibhile busenokungabikho kwipilisi. Ngenxa yokuba azilawulwa ngokungqongqo njengeziyobisi, zisenokuba nezinye izithako ezingafunekiyo. Iziphumo ebezingalindelekanga ezincinci ziquka:
- Ivumba lentlanzi okanye incasa yentlanzi emlonyeni
- Ukungonwabi kwesisu
Ukuba ukhulelwe, uncancisa, uthatha amayeza okunciphisa igazi, okanye une-allergy kwiintlanzi/ukutya kwaselwandle , ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba usebenzise naziphi na kwezi zongezo.
I-Omega-3s kagqirha
Ezi ziphumo ebezingalindelekanga ziyahluka ngokuxhomekeke kuhlobo lweyeza.
| Uhlobo lweziyobisi | Iziphumo ebezingalindelekanga ezinokubakho |
|---|---|
| U-Epanova | Urhudo, isicaphucaphu, iintlungu zesisu. |
| ULovaza kunye no-Omtryg | Ukudumba, incasa engathandekiyo emlonyeni, ukungonwabi esiswini. |
| I-Vascepa | Intlungu yamalungu. |
Ingongoma ebalulekileyo ekufuneka iqwalaselwe!
Xa ithathwa ngeedosi eziphezulu, i-omega-3 inokuchaphazela ukujiya kwegazi. Oku kuthetha ukuba ukuba uphuma igazi, kungathatha ixesha elide ukuba igazi liyeke. Ke ngoko, ukuba uthatha amayeza okunciphisa igazi afana neWarfarin/Coumadin , okanye ukuba usebenzisa rhoqo amayeza okudambisa iintlungu afana neAspirin okanye iIbuprofen , kubalulekile ukuxelela ugqirha wakho ngale nto ngaphambi kokuba uthathe i-omega-3.
Umyalezo Wokuya Ekhaya
- Eyona ndlela ilungileyo nekhuselekileyo yokufumana i-omega-3 kukutya ukutya kwendalo, okufana neentlanzi ezinamafutha.
- Iipilisi ze-omega-3 ezinomlinganiselo ophantsi ezithengwe kwiikhemesti ngaphandle kwemvume kagqirha azinazo iingenelo ezingqinisisiweyo ekunyangeni iimeko zempilo.
- Ugqirha uza kunika i-omega-3 ikakhulu kubantu abanamazinga aphezulu kakhulu e-triglyceride egazini. Ifanele isetyenziswe kuphela phantsi kwengcebiso kagqirha.
- Xelela ugqirha wakho ngazo naziphi na izongezo ozithathayo, ingakumbi ukuba ukhulelwe, uncancisa, okanye usela amanye amayeza.
- Musa ukuthatha iidosi eziphezulu ze-omega-3 ngokwakho. Ngugqirha wakho kuphela owaziyo ukuba yintoni ekulungeleyo impilo yakho.
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