Ingabe ngezinye izikhathi uzizwa udangele, unesizungu, noma usinda ngaphandle kwesizathu? Uzizwa sengathi konke kuyacasula? Iningi lethu selike laba nalokhu okuhlangenwe nakho esikhathini esithile empilweni yethu. Lokhu kuyinto evamile. Kodwa bewazi ukuthi okunye kokudla esikudlayo kungathuthukisa impilo yethu yengqondo? Namuhla sikhuluma ngento efana naleyo. Yilokho ukuxhumana phakathi kwezakhamzimba i-Omega-3 nenjabulo yethu.
Iyini i-Omega-3? Kungani ibalulekile ebuchosheni bethu?
Kalula nje, ama-Omega-3 awuhlobo lwe-fatty acid edingwa yimizimba yethu. "Okubalulekile" kusho ukuthi imizimba yethu ayikwazi ukuzenzela yona futhi kumele iwathole ekudleni esikudlayo. Lawa abhekwa njengamafutha "amahle".
Ubuchopho bethu obungu-60% buqukethe amafutha. Ngakho-ke, amafutha amahle njenge-Omega-3 abalulekile ukuze amangqamuzana obuchopho abe nempilo futhi asebenze kahle. Cabanga ngakho, amangqamuzana ezinzwa ebuchosheni bethu abelana ngemiyalezo. Ukuze lokhu kushintshana kwemiyalezo (neurotransmission) kwenzeke kahle, lawa maseli kudingeka abe nempilo enhle. I-Omega-3 iyasiza kakhulu ngalokhu.
Izifundo zakamuva zithole ukuthi abantu emazweni adla izinhlanzi eziningi banezinga eliphansi lokucindezeleka. Lokhu kuholele odokotela ukuthi bagxile kakhulu ekuxhumaneni phakathi kwe-Omega-3 nempilo yengqondo. Manje sekukhona ubufakazi obukhulayo bokuthi ukudla okucebile ku-Omega-3 kungaba wusizo kakhulu kulabo abahlushwa yizimo zempilo yengqondo njengokucindezeleka kanye nesifo sokuphazamiseka kwengqondo esibizwa ngokuthi i-bipolar disorder.
Ucwaningo luthini ngempela?
Kuye kwaba nezifundo eziningana ngalokhu. Kolunye ucwaningo olukhulu, iziguli ezinesifo sokuphazamiseka kwengqondo zinikwe izithasiselo ze-omega-3. I-Bipolar yisimo lapho isimo sengqondo sishintshashintsha khona phakathi kwezinkathi zenjabulo enkulu (mania) kanye nokucindezeleka. Ngemva kwalolu cwaningo, kwabonakala ukuthi iziguli ezithathe i-omega-3 zazinenani eliphansi kakhulu lezigameko zokucindezeleka.
Udokotela wezifo zengqondo waseMelika uSolwazi Andrew Stoll, MD, wenze ucwaningo olunzulu ngalokhu. Ocwaningweni alwenza ngo-1999, wanikeza iziguli ezingu-30 ezinesifo sofuba amagremu ayi-10 e-Omega-3 ngosuku. Leli inani elitholakala emathinini angaba ngu-30 e-tuna! Elinye iqembu lanikezwa ama-capsules amafutha omnqumo (i-placebo).
Ngemva kwezinyanga ezine, imiphumela yayimangalisa. Ingxenye yabantu abathatha amafutha omnqumo yayisiphinde yabuya. Kodwa kubantu abangu-15 abathatha i-Omega-3, ababili kuphela abaphinde babuya . Le miphumela ithembisa kakhulu kangangokuthi manje wenza ucwaningo olukhulu lweminyaka emine neziguli ezingu-120 ukuqinisekisa lokhu kabanzi.
"Sisebenzise umthamo ophezulu kakhulu ocwaningweni lokuqala, kodwa manje kubonakala sengathi amagremu angu-1 kuya kwangu-2 e-EPA, isithako esiyinhloko esisebenzayo kumafutha enhlanzi, ngosuku anele," kusho uSolwazi Stoll.
Yikuphi ukudla okucebile kakhulu ku-Omega-3?
Kulungile, manje cishe ucabanga ukuthi, "Ngakho-ke yikuphi ukudla okuqukethe i-Omega-3?" Ngenhlanhla kithi, lokhu kutholakala kalula futhi kungabizi kakhulu eSri Lanka.
| Uhlobo lokudla | Amaphuzu akhethekile namathiphu |
|---|---|
| Inhlanzi yolwandle enamafutha | Izinhlanzi ezifana ne-salmon, i-mackerel, ama-sardine, kanye nama-anchovies ziyimithombo engcono kakhulu. Zama ukufaka enye yalezi zinhlanzi ekudleni kwakho okungenani kabili ngesonto. |
| Imbewu yeflakisi | Ungazigaya bese uzifaka ku-yogurt yakho, isaladi, noma i-oatmeal. Umzimba uzimunca kangcono uma zigayiwe kunalapho zidliwa ziphelele. |
| Ama-walnuts | Ukudla cishe ingcosana yama-walnuts ngosuku kuhle kakhulu. Ungawadla nje kuphela noma uwafake kumasaladi. |
| Amaqanda acebile nge-Omega-3 | Amanye amaqanda enziwa ngezinkukhu eziphakelwa ngokukhethekile futhi aqukethe i-Omega-3 eyengeziwe. Lawa angatholakala ezitolo ezinkulu. |
Uma uthatha izithasiselo zamafutha enhlanzi...
Ngezinye izikhathi singase singakwazi ukuthola i-Omega-3 eyanele ekudleni kuphela. Ezimweni ezinjalo, abanye abantu basebenzisa ama-capsules amafutha enhlanzi. Kodwa kukhona okufanele kuqashelwe kakhulu lapha.
Akuwona wonke ama-capsule kawoyela wezinhlanzi emakethe adalwe ngokulinganayo. Ngakho-ke kubalulekile ukufunda ilebula ngokucophelela bese ubheka okuqukethwe yi-EPA (Eicosapentaenoic acid) kanye ne-DHA (Docosahexaenoic acid). Ingxenye ye-EPA ibaluleke kakhulu empilweni yengqondo. Khetha isithasiselo esihlinzeka ngamagremu angu-1-2 e-EPA ngosuku.
Izinto ezibaluleke kakhulu okufanele uzikhumbule
Nakho konke lokhu, kunezinto eziningana ezibaluleke kakhulu okudingeka siziqonde.
1. I-Omega-3 ayithathi indawo: Uma usuvele uthatha imithi yokucindezeleka noma esinye isifo sengqondo, i-Omega-3 ayithathi indawo yalowo muthi. Kungaba usizo, kodwa akusona isizathu sokumisa ukwelashwa kwakho okuyinhloko. Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala noma yiziphi izithasiselo. Lezi zingase zihlangane neminye imithi.
2. Ezinye izinzuzo zezempilo: Ama-Omega-3 anezinzuzo eziningi hhayi nje engqondweni, kodwa nasemzimbeni. Kutholakale ukuthi asiza ekuvikeleni ezifweni zenhliziyo. Kufakazelwe ukuthi ngisho ne-American Heart Association itusa ukudla izinhlanzi ezifana ne-salmon noma i-tuna okungenani kabili ngesonto. Izifundo zikhombisile nokuthi zinganikeza impumuzo ezifweni zamalunga njenge-rheumatoid arthritis, izifo zamathumbu, kanye nezinye izinhlobo zomdlavuza.
3. Akukho miphumela emibi: Akukho miphumela emibi emikhulu ekudleni ukudla okucebile ku-Omega-3. Lokhu kusho ukuthi kuphephile kakhulu. Kodwa-ke, abanye abantu bangase babe nokuphazamiseka okuncane kwesisu kanye nokunambitheka okufana nokwenhlanzi lapho bethatha ama-capsules kawoyela wenhlanzi.
Ngakho-ke, uma uzizwa uphansi futhi ucindezelekile, zama ukufaka ukudla okucebile nge-Omega-3 ekudleni kwakho. Kuyindlela enhle yokutshala imali engqondweni nasemzimbeni wakho. Kodwa khumbula, uma ukucindezeleka kwakho kukhulu futhi kunzima ukukulawula, kungcono ukubona udokotela ofanelekayo bese ucela iseluleko kunokuhlupheka wedwa.
Umlayezo Wokuya Nawe Ekhaya
- Ucwaningo lubonisa ukuthi i-Omega-3 (ikakhulukazi i-EPA ehlanganisiwe) ingasiza empilweni yengqondo, ikakhulukazi izimo ezifana nokucindezeleka kanye nesifo sokuphazamiseka kwengqondo.
- Izinhlanzi ezinamafutha njenge-salmon, ama-sardine, nama-mackerel, imbewu yefilakisi, nama-walnuts ziyimithombo emihle ye-Omega-3.
- Uma uthatha izithasiselo zamafutha enhlanzi, hlola ilebula ukuqinisekisa ukuthi uthola amagremu angu-1-2 e-EPA ngosuku. Akuwona wonke amafutha enhlanzi adalwe ngokulinganayo.
- Okubaluleke kakhulu: I-Omega-3 ayithathi indawo yemithi enqunywe udokotela.Khuluma nodokotela wakho ngaphambi kokuqala noma yisiphi isithasiselo.
- I-Omega-3 inezinzuzo eziningi kokubili enjabulweni yengqondo kanye nempilo yenhliziyo.
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