Cishe uke wabona izikhangiso zamaphilisi e-"Fish Oil" ku-TV, emaphephandabeni, noma ezinkundleni zokuxhumana, akunjalo? Basho izinto eziningi ezifana nokuthi kuhle enhliziyweni, kusiza ekusebenzeni kobuchopho, futhi kuthuthukisa ukubona. Ngakho-ke liyini iqiniso kule ndaba? Ingabe lihle njengoba wonke umuntu esho? Ingabe sidinga ngempela ukulithatha? Namuhla, ake sixoxe ngaleli mafutha enhlanzi, okungukuthi, amafutha enhlanzi, ngendlela elula necacile.
Okokuqala, ake sibone, iyini i-fish oil?
Kalula nje, uwoyela wezinhlanzi uwoyela okhishwa ezicutshini zezinhlanzi ezinamafutha njenge-salmon, i-tuna, i-herring, kanye ne-mackerel. Wenziwa ngokubilisa inhlanzi kahle, ukuyicindezela, nokuhlukanisa uwoyela noketshezi oluphuma kuyo.
Indaba yalo mafutha enhlanzi iqala eminyakeni engaba ngu-50 eyedlule. Iqembu lososayensi eDenmark laphawula ukuthi abanye abantu abangama-Inuit abahlala esifundeni sase-Arctic babenezinga eliphansi kakhulu lesifo senhliziyo. Lapho befuna isizathu salokhu, baqaphela ukuthi isizathu esiyinhloko salokhu ukuthi ukudla kwabo kwakuqukethe izinhlanzi ezinamafutha. Ngoba lezi zinhlanzi zicebile ngama -omega-3 fatty acid , isakhi esibaluleke kakhulu emizimbeni yethu.
Ucwaningo luye lwafakazela ukuthi i-omega-3 inenzuzo enkulu ezinhliziyweni zethu nasemithanjeni yegazi. Ngakho-ke uwoyela wezinhlanzi ungomunye walawo ma-omega-3 abalulekile.
Ake sibheke ngokujulile: Kuyini i-Omega-3?
I-Omega-3 uhlobo lwamafutha angenawo amafutha amaningi atholakala ekudleni okuthile. Lawa abalulekile emizimbeni yethu. Kodwa-ke, imizimba yethu ayikwazi ukuwakhiqiza yodwa. Ngakho-ke, sidinga ukuwathola ekudleni esikudlayo.
Ezinye zezinzuzo eziyinhloko ze-Omega-3 yilezi:
- Kusiza ukunciphisa izinga le-cholesterol embi egazini.
- Kunganciphisa ingozi yezifo ezifana nesifo senhliziyo kanye nesifo sohlangothi.
- Kubalulekile ekukhuleni kwamehlo nobuchopho okunempilo.
- Amaphaphu abalulekile ekusebenzeni kwesimiso somzimba sokuzivikela kanye nesimiso se-endocrine.
Kunezinhlobo ezintathu eziyinhloko ze-omega-3.
1. I-DHA (i-Docosahexaenoic acid): Lezi ziningi kumafutha enhlanzi.
2. I-EPA (i-Eicosapentaenoic acid): Lokhu kutholakala kakhulu emafutheni enhlanzi.
3. I-ALA (i-Alpha-linolenic acid): Itholakala ekudleni kwezitshalo okufana nembewu yefilakisi, imbewu ye-chia, kanye nobhontshisi, i-ALA ingaguqulwa ibe yi-DHA kanye ne-EPA ngamanani amancane yimizimba yethu.
Sidinga i-omega-3 engakanani ngosuku?
Inani le-omega-3 (njenge-ALA) elidingekayo ngosuku liyahlukahluka kuye ngobudala nobulili.
| Iqembu lobudala | Owesilisa (ngosuku) | Owesifazane (ngosuku) |
|---|---|---|
| Kusukela ekuzalweni kuya ezinyangeni ezingu-12 | Amagremu angu-0.5 | |
| Iminyaka eyi-1-3 | Amagremu angu-0.7 | |
| Iminyaka engu-4-8 | Amagremu angu-0.9 | |
| Iminyaka engu-9-13 ubudala | 1.2 amagremu | 1.0 amagremu |
| Iminyaka engu-14-50 ubudala | 1.6 amagremu | 1.1 amagremu |
| Iminyaka engu-51+ | 1.6 amagremu | 1.1 amagremu |
| Ezimweni ezikhethekile: Umama okhulelwe udinga amagremu angu-1.4 ngosuku kanti umama oncelisayo udinga amagremu angu-1.3 ngosuku. | ||
Into ebaluleke kakhulu ukuthi kungcono ngaso sonke isikhathi ukuthola lesi sakhi se-omega-3 ekudleni kwemvelo kunezithasiselo, ngoba ukudla kuqukethe ezinye izakhi eziwusizo (njenge-antioxidants) kanye nalezi.
Yikuphi ukudla okucebile ku-omega-3?
- Izinhlanzi ezinamafutha: i-salmon, i-tuna, i-mackerel, i-herring, ama-sardine
- Ukudla kwasolwandle: Izinkalankala, ama-mussels, ama-shrimp
- Imithombo yezitshalo: Imbewu yefilakisi namafutha efilakisi, imbewu ye-chia, ubhontshisi namafutha e-soya, uwoyela we-canola, ama-walnuts amnyama
Ingabe kufanele ukhathazeke nge-mercury uma udla izinhlanzi?
Lokhu kuyinkinga kubantu abaningi. Ezinye izinhlanzi ezinkulu zingaqukatha insimbi esindayo ebizwa ngokuthi i-mercury emizimbeni yazo. Ukudla lezi zinto ngokweqile kuyingozi ebuchosheni bethu kanye nasesimisweni sezinzwa. Omama abakhulelwe nezingane ezincane kufanele bakhathazeke kakhulu ngalokhu. Izinhlanzi ezinkulu ezifana noshaka kanye ne-swordfish zinamazinga aphezulu e-mercury.
Kodwa-ke, kubhekwa njengokuphephile ngokuphelele ukudla cishe amagremu angu-340 (cishe ama-ounces angu-12) ezinhlanzi ezifana ne-salmon, i-tuna, kanye ne-sardine ngesonto. Le mercury ivame ukususwa lapho kukhiqizwa izithasiselo zamafutha ezinhlanzi.
Yiziphi izinzuzo zangempela zezempilo zamaphilisi kawoyela wezinhlanzi?
Nansi ingxenye ebalulekile. Nakuba kunobufakazi obucacile bokuthi ukudla inhlanzi njengokudla kuhle enhliziyweni yakho, imiphumela yocwaningo mayelana nezithasiselo zamafutha enhlanzi iyaphikisana kancane. Ezinye izifundo zibonisa ukuthi ziyasiza, kanti ezinye zithi azisizi kakhulu.
Ake sibone ukuthi ucwaningo luthini ngezinye zezinkinga ezibalulekile.
- Isifo senhliziyo kanye nokuhlaselwa yinhliziyo: Kunobufakazi bokuthi amaphilisi kawoyela wezinhlanzi anciphisa ama-triglyceride, uhlobo lwamafutha egazini. Angasiza futhi ekunciphiseni ingozi yokuhlaselwa yinhliziyo noma isifo sohlangothi kubantu asebevele benesifo senhliziyo. Lezi zinzuzo zinkulu kubantu abanesifo senhliziyo kunabantu abanempilo enhle.
- Umfutho wegazi ophakeme: Ezinye izifundo zikhombisile ukuthi ukuthatha uwoyela wezinhlanzi ngemithamo engaphezu kwamagremu ama-3 ngosuku kunganciphisa kancane umfutho wegazi. Kodwa-ke, ukuthatha imithamo ephezulu kangaka kungandisa ingozi yokopha. Ngakho-ke, ungalokothi usebenzise imithamo ephezulu kangaka wedwa ngaphandle kokuthi uqashwe udokotela wakho eduze .
- Ukusebenza kobuchopho: Akukabikho bufakazi obucacile bokuthi uwoyela wezinhlanzi uvimbela isifo i-Alzheimer noma uthuthukisa inkumbulo. Ezinye izifundo zibonise inzuzo encane, kodwa kudingeka ucwaningo olwengeziwe ukuqinisekisa lokhu.
- I-Rheumatoid Arthritis: Abukho ubufakazi obuncane bokuthi zinciphisa izimpawu ezijwayelekile kubantu abane-rheumatoid arthritis. Kodwa-ke, eminye imininingwane iphakamisa ukuthi zingasiza ekunciphiseni inani lama-painkiller (njenge-NSAID) adingekayo ukulawula ubuhlungu nokuqina kwasekuseni.
- Impilo yamehlo:Kukhona nobufakazi obuxubile bokuthi ama-omega-3 ayasiza yini ekuvimbeleni ukuwohloka kwe-macular okuhlobene nobudala (i-AMD). Angasiza futhi ekunciphiseni izimpawu zamehlo omile, kodwa lokhu nakho akuqinisekisi.
- Ukucindezeleka: Ezinye izifundo zibonise ukuthi abantu abadla izinhlanzi eziningi banengozi encane yokucindezeleka. Kodwa-ke, abukho ubufakazi obanele bokuthi amaphilisi kawoyela wezinhlanzi angelapha isifo sokucindezeleka esikhulu.
Izingozi nemiphumela emibi yokusebenzisa uwoyela wezinhlanzi
Kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuthatha noma yisiphi isithasiselo. Ngisho namafutha enhlanzi awafanele wonke umuntu.
- Ingozi yokopha: Ukuthatha uwoyela wezinhlanzi ngemithamo ephezulu (ngaphezu kwamagremu angu-3-5 ngosuku) kunganciphisa ukujiya kwegazi futhi kwandise ingozi yokopha. Uma uthatha imithi yokunciphisa igazi efana ne-aspirin, i-warfarin, noma i-clopidogrel, kufanele nakanjani uthintane nodokotela wakho ngaphambi kokuthatha uwoyela wezinhlanzi.
- Ukushintsha kwesilinganiso senhliziyo: Izifundo ezimbili ezinkulu zakamuva zibonise ukuthi ukuthatha imithamo ephezulu kakhulu (njenge-4 grams ngosuku) isikhathi eside kungandisa kancane ingozi yokuthola izigqi zenhliziyo ezingavamile kubantu abanezimo ezithile zenhliziyo.
- Ukungezwani komzimba: Akucaci ukuthi uwoyela wezinhlanzi uphephile yini kubantu abanokungezwani komzimba nokudla kwasolwandle. Uma une-allergy enjalo, ungayithathi ngaphandle kweseluleko sikadokotela.
- Imiphumela emibi emincane:
- Ukunambitheka noma iphunga elifana nelenhlanzi emlonyeni.
- Isilungulela.
- Ukuphazamiseka kwesisu, isicanucanu.
- Uhudo.
- Ikhanda elibuhlungu.
Izithasiselo ze-Cod Liver Oil zinovithamini A omningi kanye nevithamini D, ngaphezu kwe-omega-3s. Qaphela uma unevithamini A omningi, ngoba ingaba yingozi.
Umlayezo Wokuya Nawe Ekhaya
- I-Omega-3 iyisakhi esibalulekile emizimbeni yethu. Indlela engcono kakhulu nephephile yokuyithola ukudla inhlanzi enamafutha okungenani kabili ngesonto.
- Izithako zamafutha enhlanzi zingaba usizo kwabanye abantu, ikakhulukazi labo abanesifo senhliziyo, kodwa imiphumela yocwaningo ngezinzuzo zazo zezempilo ixubile.
- Ngaphambi kokusebenzisa noma yisiphi isithasiselo,Qiniseka ukuthi ukhuluma nodokotela wakho, ikakhulukazi uma uphuza imithi yezinye izimo (ikakhulukazi imithi yokwehlisa igazi) noma uma ukhulelwe.
- Ungaphuzi uwoyela wezinhlanzi ngaphezu kwesilinganiso esinconyiwe ngaphandle kweseluleko sikadokotela. Ungacabangi ukuthi "kulungile uma uphuza owengeziwe."
- Uma uthenga isithasiselo samafutha enhlanzi, thenga kumkhiqizo othembekile nohlonishwayo.
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