Ayini ama-Omega-3 Fatty Acids? - Ingabe umzimba wakho uyawadinga ngempela?

Cishe uke wezwa nge-"Omega-3" lapha nalaphaya, akunjalo? Mhlawumbe umngane ukutshelile ngakho, noma ukubonile ku-TV. Ziyini ngempela lezi Omega-3? Zilungele imizimba yethu? Zimbi? Namuhla, sizoxoxa ngalezi Omega-3 ngendlela elula neqondile. Ngendlela ongayiqonda, njengokukhuluma nomngane.

Kuyini i-Omega-3? Ake sikuqonde kalula!

Kalula nje, ama-omega-3 awuhlobo lwamafutha oludingwa yimizimba yethu . Angaphansi kwesigaba esibizwa ngokuthi "amafutha e-polyunsaturated." Imizimba yethu ayikwazi ukukhiqiza lawa ma-omega-3 fatty acid anele. Ngakho-ke, sidinga ukuwathola ekudleni esikudlayo. Yingakho ebizwa ngokuthi "izakhamzimba ezibalulekile."

Cabanga ngakho, ama-fatty acid angama-molecule amakhemikhali afana namaketanga amancane. La maketanga akhiwe ngama-athomu e-carbon, i-oxygen, kanye ne-hydrogen.

Kunezinhlobo ezimbili zamafutha esivame ukukhuluma ngazo:

1. Amafutha agcwele: Lawa yiwo esiwabiza ngamafutha "amabi" ngoba uma edliwa ngokweqile, andisa ingozi yezifo ezifana nesifo senhliziyo kanye nesifo sohlangothi.

2. Amafutha angagcwali: Lawa ngamafutha "amahle". Ahlukaniswe ngezigaba ezimbili: "amafutha angagcwali" kanye "namafutha angagcwali." Ama-Omega-3 angaphansi kweqembu elingagcwali.

Ngakho-ke, i-omega-3 ingamafutha anempilo ongawafaka ekudleni kwakho, esikhundleni salawo mafutha agcwele amabi.

Kwenzekani emizimbeni yethu ngenxa yama-omega-3 fatty acids?

Ama-omega-3 fatty acid asiza wonke amaseli emzimbeni wethu ukuthi asebenze kahle . Ayingxenye ebalulekile yolwelwesi lwamaseli ethu. Njengezindonga zendlu, anika amaseli isakhiwo futhi asiza amaseli ukuthi axhumane. Nakuba ebalulekile kuwo wonke amaseli, ama-omega-3 agxile kakhulu emaselini amehlo ethu kanye nobuchopho .

Ngaphezu kwalokho, ama-omega-3 anikeza imizimba yethu amandla (amakhalori) futhi asiza ekugcineni impilo yezinhlelo eziningi ezibalulekile, njengesistimu yethu yenhliziyo nemithambo yegazi kanye nesistimu ye-endocrine.

Yiziphi izinhlobo zama-omega-3 fatty acids ezikhona?

Kunezinhlobo ezintathu eziyinhloko ze-omega-3:

1. I-EPA (i-Eicosapentaenoic acid): Lolu uhlobo lwe-"marine omega-3" ngoba lutholakala kakhulu ezinhlanzini.

2. I-DHA (i-Docosahexaenoic acid): Njenge-EPA, lena i-omega-3 yasolwandle. Itholakala kakhulu nasezinhlanzini.

3. I-ALA (i-Alpha-linolenic acid): Lolu uhlobo lwe-omega-3 olutholakala ekudleni kwezitshalo.

Njengoba sishilo ngaphambili, ama-omega-3 ayizakhamzimba ezibalulekile esizidingayo ekudleni kwethu. Uma sidla i-ALA, imizimba yethu ingaguqula inani elincane laleyo ALA ibe yi-EPA bese iba yi-DHA. Kodwa-ke, lokhu kukhiqiza inani elincane kakhulu le-EPA ne-DHA . Ngakho-ke, kubaluleke kakhulu ukufaka ukudla (ikakhulukazi izinhlanzi) okuqukethe i-EPA ne-DHA ekudleni kwethu.

Yiziphi izinzuzo esizitholayo kuma-omega-3 fatty acids?

I-Omega-3 inezinzuzo eziningi empilweni yenhliziyo yethu.

Enye yezinzuzo eziyinhloko ukuthi kusiza ukunciphisa amazinga e-triglyceride egazini.

Ama-Triglyceride awuhlobo lwamafutha egazini lethu. Uma enyuka (i-hypertriglyceridemia), angaholela esimweni esibizwa ngokuthi i-atherosclerosis, okwandisa ingozi yesifo senhliziyo nesifo sohlangothi. Ngakho-ke, kubalulekile ukulawula amazinga akho e-triglyceride. Ngaphezu kwalokho, ama-omega-3 angasiza ekwandiseni i-cholesterol yakho "enhle" (i-HDL cholesterol) futhi ehlise umfutho wegazi lakho.

Ezinye izifundo zikhombisile ukuthi ama-omega-3 anganciphisa izingozi zalokhu okulandelayo:

• Isifo senhliziyo (CVD)
• Uma usuvele unesifo senhliziyo, ukufa okubangelwa yiso
• Ukufa ngokuzumayo ngenxa yesigqi senhliziyo esingavamile (i-Arrhythmia)
• Amahlule egazi

Ngaphezu kwempilo yenhliziyo, ucwaningo oluthile lusikisela ukuthi ama-omega-3 angasiza ekunciphiseni ingozi yezinye izifo:

• Ezinye izinhlobo zomdlavuza, ikakhulukazi umdlavuza webele
• Isifo sika-Alzheimer kanye ne-dementia
• Ukuwohloka kwe-macular okuhlobene nobudala (AMD), isimo esibangela ukulahlekelwa umbono ngokuguga

Ucwaningo lusaqhubeka ngezinye izinzuzo ezifana nalezi.

Ngakho-ke ingabe ama-omega-3 asilungele ngempela?

Uma uthola ama-omega-3 ekudleni kwakho, kunganciphisa ingozi yakho yesifo senhliziyo. Ngokuvamile, kungcono ukuthola ama-omega-3 ekudleni (njengenhlanzi) kunakumaphilisi.

Izithako zokudla ze-Omega-3, njengephilisi kawoyela wezinhlanzi, zingaba usizo kwabanye abantu. Kodwa-ke, kufanele uqaphele kakhulu lapho uzisebenzisa. Ungalokothi uthenge izithako ze-OTC ngaphandle kokukhuluma nodokotela wakho kuqala. Udokotela wakho womndeni noma udokotela wenhliziyo angahlola impilo yakho kanye namazinga amafutha bese encoma isithako esifanele wena. Ezinye izithako zokudla, kuye ngomthamo wazo, zingenza okulandelayo:

• Kungase kungqubuzane neminye imithi kadokotela oyithathayo njengamanje.
• Kungabangela imiphumela emibi engathandeki.
• Kungandisa ingozi yokuphazamiseka kwesigqi senhliziyo okubizwa ngokuthi i-atrial fibrillation.
• Uma uthatha imithi yokulwa nama-platelet noma imithi yokulwa nokuvuvukala kwegazi, ingozi yokopha inganda.

Futhi, izithasiselo ezahlukene ziqukethe amakhemikhali ahlukene e-omega-3. Ezinye zalezi azinazo izinzuzo eziqinisekisiwe zempilo yenhliziyo. Ucwaningo lubonise imiphumela emihle kakhulu ngekhemikhali ethile ebizwa ngokuthi "icosapent ethyl" (ehlanjululwe yi-EPA). Lolu hlobo lwesithasiselo lungasiza abantu abahlangabezana nazo zonke lezi zidingo ezilandelayo:

• Ukuxilongwa kwesifo senhliziyo esibangelwa yi-atherosclerosis.
• Ukuba namazinga aphezulu e-triglyceride (135 kuya ku-499 mg/dL).
• Ukuthatha imithi yokwehlisa i-cholesterol eqenjini le-"Statins" nokugcina amazinga e-LDL ("amabi") e-cholesterol elawulwa (ngaphansi kuka-100 mg/dL).

Sekukonke, imiphumela yezivivinyo zemitholampilo ngezinzuzo zezithako ze-omega-3 ixubile. Ezinye izifundo ziphakamisa ukuthi zivikela inhliziyo, kanti ezinye ziphakamisa ukuthi azinazo izinzuzo. Lokhu kungase kube ngenxa yokwehluka kwezindlela zocwaningo (njengesilinganiso, amakhemikhali e-omega-3, kanye neziguli ezifakiwe ezifundweni).

Njengoba abacwaningi beqhubeka nokufunda ngalesi sihloko, iziqondiso zokudla kanye nezincomo zingashintsha. Ngakho-ke, kubaluleke kakhulu ukukhuluma nodokotela wakho ngalokhu. Angakunikeza iseluleko esifanelana nezidingo zakho kanye nomlando wezokwelapha. Leso seluleko sinembile kakhulu, sisesikhathini, futhi sisekelwe kwezesayensi.

Yikuphi ukudla okuphezulu ku-omega-3?

Umthombo wokudla ongcono kakhulu we-omega-3 yinhlanzi , kodwa ungathola futhi lesi sakhi esibalulekile ekudleni kwezitshalo.

Inhlanzi iyona engcono kakhulu!

Ezinye izinhlobo zezinhlanzi zicebile ngama-omega-3 (ikakhulukazi i-DHA ne-EPA). Ezinye izibonelo zifaka:

• Uhlobo lwenhlanzi
• I-Mackerel (Mackerel - like Alla, Kumbalawa)
• I-Sardine
• i-herring
• I-Anchovy (njenge-sprat)
• I-Trout (Amanzi Ahlanzekile)
• I-tuna - ikakhulukazi i-tuna elula

Ingabe kufanele sikhathazeke nge-mercury ezinhlanzini?

Yebo, lokhu kuyinto okufanele icatshangelwe. Ezinye izinhlobo zezinhlanzi zinamazinga aphezulu e-mercury kunezinye. Lezi ngokuvamile yizinhlanzi ezinkulu ezidla ezinye izinhlanzi. Ngenxa yokudla kwazo, i-mercury iqoqana ezicutshini zazo ngokushesha. Ezinye izinhlobo zezinhlanzi ezinamazinga aphezulu e-mercury zifaka:

• I-King mackerel
• UMarlin
• Okubomvu okuwolintshi
• Ushaka
• I-swordfish
• I-Tilefish (isifunda saseGulf)
• I-Tuna (i-Bigeye tuna)
• I-Perch (Amanzi Ahlanzekile)
• I-bass enkulu

Uma ungumdobi wedwa, kungumqondo omuhle ukubheka iziphathimandla zendawo noma izinhlaka zikahulumeni ezifanele ukuze ubone ukuthi izinhlanzi ozibambayo emachibini aseduze ziphephile yini ukuzidla.

Kufanele unciphise ukudla kwakho izinhlanzi njalo ezine-mercury eningi.Ngoba i-mercury eningi kakhulu ingabangela isimo esibizwa ngokuthi "ubuthi be-mercury." Ingalimaza ubuchopho bakho, isimiso sezinzwa, kanye nezinye izinhlelo zomzimba. Abanye abantu bazwela kakhulu i-mercury, noma banamathuba amaningi okuba nezinkinga ngayo. Ngakho akufanele badle lolu hlobo lwenhlanzi. Abantu abafana nalaba bahlanganisa:

• Omama abakhulelwe
• Izingane ezineminyaka engu-11 noma ngaphansi

Kodwa-ke, kunezinhlobo eziningi zezinhlanzi eziyimithombo ephephile ye-omega-3 kwabesifazane abakhulelwe nezingane, uma zidliwa ngokulinganisela, kufika kuma-ounces angu-12 (cishe amagremu angu-340) ngesonto. Izinhlanzi ezinjalo zifaka:

• Ama-Anchovies (ondlunkulu)
• i-herring
• I-Mackerel (i-Atlantic noma i-Pacific char)
• Uhlobo lwenhlanzi
• Igumbi lokuphumula
• I-trout (amanzi ahlanzekile)
• I-tuna (elula, ekheniwe)
• Inhlanzi emhlophe

I-tuna ye-Albacore (inyama emhlophe) ine-mercury eningi kune-tuna elula. Ngokuvamile, kungcono ukudla ama-ounces angaphansi kuka-6 (cishe amagremu angu-170) e-tuna ye-albacore ngesonto. Uma ukhulelwe noma uncelisa, khuluma nodokotela wakho ngenani elifanele wena.

Kuthiwani uma ngingadli inhlanzi?

Kunezizathu eziningana zokuthi kungani ungenakukwazi ukudla izinhlanzi. Mhlawumbe une-allergy ezinhlanzini, noma ulandela ukudla okungenamsoco noma okungenamsoco we-vegan. Uma kunjalo, ungathola i-omega-3 (ngendlela ye-ALA) ekudleni okusekelwe ezitshalweni. Noma, ungakhuluma nodokotela wakho mayelana nezithasiselo ezifana ne-icosapent ethyl eshiwo ngenhla.

Omunye wemithombo yezitshalo engcono kakhulu ye-ALA yimbewu yeflakisi egayiwe noma egayiwe . Zama ukwengeza cishe izipuni ezimbili zalokhu ekudleni kwakho usuku lonke. Ungakufaka ku-oatmeal, ama-smoothie, noma i-yogurt.

Okunye ukudla kwezitshalo okuqukethe i-ALA:

• Uwoyela we-algae
• Amafutha e-canola
• Imbewu ye-chia
• I-Edamame (uhlobo lwesoya)
• Amafutha embewu yefilakisi
• Amafutha kasoya
• Ama-walnuts

Inani le-ALA olidingayo lincike ezintweni eziningana, njengobudala bakho nobulili. Nazi ezinye izincomo ezijwayelekile zabantu abadala:

• Amadoda: 1.6 amagremu ngosuku
• Owesifazane: 1.1 amagremu ngosuku
• Omama abakhulelwe: 1.4 amagremu ngosuku
• Omama abancelisayo: 1.3 amagremu ngosuku

Khuluma nodokotela wakho noma uchwepheshe wezokudla ngezindlela zokwengeza i-ALA ekudleni kwakho.

Kufanele ngithathe i-omega-3 engakanani ngosuku?

Buza udokotela wakho ukuthi udinga i-omega-3 engakanani. Ucwaningo lukhombisile ukuthi amanani ahlukene anikeza izinzuzo ezahlukene, kuye ngomlando wakho wezokwelapha.

Ngokuvamile, i-American Heart Association itusa ukuthi abantu abangenawo umlando wesifo senhliziyo badle okungenani izinhlanzi ezimbili ngesonto (ama-ounces angu-6-8, noma cishe amagremu angu-170-225).Uma unesifo senhliziyo noma amazinga aphezulu e-triglyceride, ungase uzuze kakhulu kuma-omega-3. Kodwa-ke, kubalulekile ukukhuluma nodokotela wakho ngenani elifanele wena.

Ezinye iziguli ezikhethiwe zingase zingatholi ama-omega-3 anele ekudleni kwazo, ngakho-ke zingase zizuze ezithasiselweni zamafutha enhlanzi. Kodwa-ke, abacwaningi basaphenya ukuthi lezi zithasiselelo zingasetshenziswa nini futhi kanjani. Ngakho-ke, uma uzithatha, zithathe kuphela ngaphansi kokuqondiswa kochwepheshe bezokwelapha.

Ngingathola i-omega-3 eningi kakhulu?

Khuluma nodokotela wakho uma uthola amagremu ama-3 noma ngaphezulu e-omega-3 ngosuku ekudleni. Amazinga aphezulu ala ma-fatty acid angabangela ukopha noma ezinye izinkinga.

Kungaba nzima ukuhambisana nocwaningo lwakamuva ngokudla nokudla okunempilo. Lokho esikwaziyo namuhla kungase kuhluke kakhulu kuneseluleko abazali bakho noma ogogo nomkhulu abasilandelayo. Njengolunye ucwaningo lwezokwelapha, ucwaningo ngama-omega-3 fatty acids luhlala luveza ulwazi olusha. Lokho kusho ukuthi ungase ufunde izihloko ezinezeluleko eziphikisanayo, noma abangani bangakutshela ukuthi kufanele uwathathe amaphilisi kawoyela wezinhlanzi noma cha.

Yingakho kubaluleke kakhulu ukukhuluma nodokotela. Udokotela wakho uyakwazi kangcono wena kanye nomlando wakho wezokwelapha. Angabuyekeza ucwaningo lwakamuva futhi akutshele ukuthi lungakuthinta kanjani. Angakunikeza neseluleko esiqondene nawe sokuthi ungayithola kanjani i-omega-3s edingwa ngumzimba wakho.

Umlayezo Wokuya Nawe Ekhaya

Kulungile, ngakho-ke kulokho esikuxoxile, ngithemba ukuthi unombono omuhle nge-Omega-3. Ngamafuphi:

• I-Omega-3 uhlobo lwamafutha “amahle” abalulekile emizimbeni yethu.
• Lokhu kubalulekile ezintweni eziningi, njengempilo yenhliziyo, ukusebenza kobuchopho, kanye nokubona.
• Kunezinhlobo ezintathu eziyinhloko: i-EPA, i-DHA (evela ezinhlanzini), kanye ne-ALA (evela ezitshalweni).
• Into engcono kakhulu ukuthola i-omega-3 ekudleni, ikakhulukazi izinhlanzi.
• Uma uthatha izithasiselo zamafutha enhlanzi, qiniseka ukuthi uzithatha kuphela ngaphansi kweseluleko sikadokotela. Ungazithathi wedwa.
• Qaphela izinhlanzi ezine-mercury eningi, ikakhulukazi kwabesifazane abakhulelwe nezingane ezincane.
• Uma ungakwazi ukudla izinhlanzi, ungathola i-ALA emithonjeni yezitshalo njengembewu yefilakisi, imbewu ye-chia, kanye nama-walnuts.
• Kuwukuhlakanipha ukukhuluma nodokotela wakho mayelana nokuthi udinga i-omega-3 engakanani kanye nendlela engcono kakhulu yokuyithola.

Ngakho-ke, uma kukhulunywa ngempilo yakho, kubaluleke kakhulu ukudla ukudla okunempilo. Ama-omega-3 ayingxenye ebalulekile yalolo hlobo lokudla okunempilo.

i - omega-3, ama-fatty acid, impilo, ukudla okunomsoco, uwoyela wezinhlanzi, impilo yenhliziyo, ukudla