Udokotela wakho cishe ukutshelile ukuthi udle izinhlanzi ezinamafutha (njenge-salmon, i-mackerel, ama-sardine) okungenani kabili ngesonto, akunjalo? Kodwa kungcono ukungazithosi emafutheni. Isizathu esiyinhloko sokusho kanjalo ukuthi lezi zinhlobo zezinhlanzi ziqukethe i-omega -3 eningi, i-fatty acid ewusizo kakhulu enhliziyweni yethu, ebuchosheni, nakwezinye izinto eziningi. Umzimba wethu awukwazi ukwenza le omega-3 yodwa. Ngakho-ke, sidinga ukuyithola ekudleni esikudlayo. Ake sixoxe kabanzi nge-omega-3, abantu abaningi abakhuluma ngayo namuhla.
Siyithola kanjani le Omega-3?
Kalula nje, indlela engcono kakhulu yokuthola i-omega-3s iwukudla, ikakhulukazi lokhu kudla:
- Izinhlanzi ezinamafutha: Izinhlanzi ezifana nama-sardine, i-herring, i-mackerel, i-mackerel, i-tuna, njll.
- Imbewu yeflakisi
- Amantongomane: Ikakhulukazi amantongomane
Kodwa iqiniso liwukuthi, iningi lethu alitholi i-omega-3 eyanele kulokhu kudla. Uma kunjalo, isinyathelo sakho sokuqala kufanele kube ukujwayela ukudla okuningi kwalokhu kudla. Ngoba lokhu kudla akugcini nje ngokuhlinzeka nge-omega-3, kodwa futhi kunikeza izakhamzimba eziningi ezidingwa yimizimba yethu, njengeprotheni , amavithamini , namaminerali .
Ingabe kukhona izinhlobo ze-omega-3?
Yebo, kunezinhlobo ezintathu eziyinhloko zama-omega-3. Ake sibheke ukuthi ayini, avelaphi, nokuthi asebenzelani umzimba.
| Uhlobo lwe-Omega-3 | Izindlela eziyinhloko zokuthola | Inkonzo emzimbeni |
|---|---|---|
| I-EPA (i-Eicosapentaenoic acid) | Inhlanzi, uwoyela wenhlanzi, amaqanda athile nokudla okuqinisiwe, ama-omega-3 athathwa ngomuthi kadokotela noma ngaphandle kwawo | Kusiza ekunciphiseni ukuvuvukala emzimbeni. |
| I-DHA (i-Docosahexaenoic acid) | Inhlanzi, uwoyela wenhlanzi, izithasiselo ze-algae, ama-omega-3 athathwa ngomuthi kadokotela noma ngaphandle kwawo | Kubalulekile ekusebenzeni kahle kobuchopho nasekusindeni. |
| I-ALA (i-Alpha-linolenic acid) | Ukudla okusekelwe ezitshalweni okufana nama-walnuts, imbewu ye-flax, imbewu ye-chia, uwoyela we-canola, kanye namafutha e-soy. | Nakuba lokhu kuguqulwa kube yi-EPA kanye ne-DHA emzimbeni, inani elincane kakhulu liyaguqulwa. |
Umehluko phakathi kwesengezo osithenga ekhemisi nomuthi onikezwe udokotela
Lona umbuzo abantu abaningi abanawo. Ingabe laba ababili bayafana? Cha. Kunomehluko omkhulu phakathi kwalaba ababili.
Thenga i-Omega-3 ekhemisi ngaphandle kwencwadi kadokotela (i-Omega-3 engekho kudokotela)
Lokhu sikubiza ngokuthi " izithasiselo ." Akuzona imithi . Umthamo we-omega-3 eziqukethe uvame ukuba phansi. Izifundo ezahlukahlukene zikhombisile ukuthi ukuthatha izithako ezinjalo ngemithamo emincane nsuku zonke akukaze kuboniswe ukuthi kunenzuzo enkulu ekuvimbeleni noma ekwelapheni izifo.
Into ebalulekile ukuthi izithako ezifana nalezi azilawulwa ngokuqinile njengemithi. Lokhu kusho ukuthi kungaba nezinkinga ngokuthi ibhodlela liqukethe yini inani le-omega-3 elibhalwe kulebula. Zingase zibe nezinye izinto ezingafuneki.
I-Omega-3 kadokotela
Lezi akuzona nje izithasiselo, ziyimithi . Ziqukethe imithamo ephezulu kakhulu ye-omega-3. Futhi zihlolwa ngokuqinile yiziphathimandla ezilawula imithi ukuze zihlole ikhwalithi nokuphepha kwazo.
Udokotela uzoncoma lokhu kuphela ezimweni ezikhethekile. Okusho ukuthi, uma unezinga eliphezulu kakhulu lohlobo lwamafutha olubizwa ngokuthi ama-triglyceride egazini lakho (ngaphezu kuka-500 mg/dL). Ama-Triglycerides awuhlobo lwamafutha egazini lethu, njenge-cholesterol. Amazinga aphezulu e-triglyceride andisa ingozi yezifo ezifana nesifo senhliziyo , isifo sohlangothi , kanye ne-pancreatitis .
Le mithi inganciphisa ama-triglyceride futhi ingandisa ne-cholesterol enhle (i-HDL). Kodwa-ke, ezinye izinhlobo zingase zikhulise ne-cholesterol embi (i-LDL). Ngakho-ke, udokotela wakho kuphela onganquma ukuthi lo muthi ukulungele yini.
*I-Epanova, i-Lovaza, i-Omtryg, i-Vascepa* ziyizibonelo zezinhlobo eziningana zemithi ye-omega-3 enconywa odokotela.
Ake sifunde nangemiphumela emibi.
Njengakho konke okunye, lokhu kungaba nemiphumela emibi. Kuya ngohlobo oluthathayo.
Izinhlobo zezithako zokudla ezithathwa ngaphandle kwencwadi kadokotela (Okungabhalwanga ngencwadi kadokotela)
Imiphumela emibi evame kakhulu yalokhu yile:
- Indle enuka njengenhlanzi noma ukunambitheka okufana nokwenhlanzi emlonyeni
- Ukungakhululeki esiswini, isicanucanu
Imithi kadokotela
Imiphumela emibi yalokhu iyahlukahluka kuye ngohlobo lomuthi.
- I-Epanova: isifo sohudo, isicanucanu, ubuhlungu besisu
- I-Lovaza, i-Omtryg: isicanucanu, ukunambitheka okubi emlonyeni, isisu esibuhlungu
- I-Vascepa: Ubuhlungu bamalunga
Kubaluleke kakhulu: Ama-Omega-3, ikakhulukazi uma esetshenziswa kakhulu, angathinta ukujiya kwegazi. Uma uthatha imithi yokunciphisa igazi (isib. i-Warfarin) noma ama-NSAID athile (isib. i-Aspirin, i-Ibuprofen), kufanele ukhulume nodokotela wakho ngaphambi kokuqala ama-omega-3.
Umlayezo Wokuya Nawe Ekhaya
- Nakuba i-Omega-3 ibalulekile emizimbeni yethu, ayikhiqizwa emizimbeni yethu. Ngakho-ke, kumelwe itholakale ekudleni.
- Indlela engcono nephephile yokuthola i-omega-3 ukudla ukudla kwemvelo njengenhlanzi enamafutha kanye nembewu yefilakisi.
- Kunobufakazi obuncane besayensi bokuthi izithasiselo ze-omega-3 (izithasiselo zokudla) ezithengwa emakhemisi ngaphandle kwencwadi kadokotela zingalapha izifo.
- Imithi ye-Omega-3 enqunywe udokotela isetshenziselwa ukwelapha abantu abanamazinga aphezulu kakhulu e-triglycerides egazini.
- Njalo xhumana nodokotela wakho ngaphambi kokuqala noma yisiphi isithasiselo se-omega-3, ikakhulukazi uma ukhulelwe, uncelisa, noma uthatha eminye imithi (ikakhulukazi imithi yokwehlisa igazi). Ungazisebenzisi wedwa.
I-Omega-3, uwoyela wezinhlanzi, ama-triglycerides, i-cholesterol, isifo senhliziyo
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