Amafutha e-Omega-3 - Alungele inhliziyo yakho

I-Omega-3 fatty acids uhlobo lwamafutha we-polyunsaturated. Sidinga la mafutha ukwakha amangqamuzana obuchopho neminye imisebenzi ebalulekile. I-Omega-3s isiza ukugcina inhliziyo yakho iphilile futhi ivikelekile ekushayweni unhlangothi. Zisiza nasekuthuthukiseni impilo yenhliziyo yakho uma usuvele unesifo senhliziyo.

Umzimba wakho awuzenzi u-omega-3 fatty acids uwedwa. Udinga ukuzithola ekudleni kwakho. Izinhlanzi ezithile ziyimithombo engcono kakhulu ye-omega-3s. Ungabathola nokudla kwezitshalo.

Ama-omega-3 fatty acids kufanele enze u-5% kuya ku-10% wamakhalori wakho aphelele.

Ama-Omega-3s alungele inhliziyo yakho nemithambo yegazi ngezindlela eziningana.

• Zinciphisa ama-triglycerides, uhlobo lwamafutha egazini lakho.
• Zinciphisa ubungozi bokuthola ukushaya kwenhliziyo okungajwayelekile (arrhythmias).
• Zinciphisa ukwanda kocwecwe, into equkethe amafutha, i-cholesterol, ne-calcium, eqinisa futhi ivimbe imithambo yakho yegazi.
• Zisiza ukwehlisa umfutho wegazi wakho kancane.

La mafutha anempilo angasiza futhi ngomdlavuza, ukudangala, ukuvuvukala, kanye ne-ADHD. Ochwepheshe bezempilo basathola zonke izinzuzo ze-omega-3 fatty acids.

I-American Heart Association (AHA) incoma ukuthi kudliwe okungenani ama-servings ama-2 ngesonto lezinhlanzi ezinothe ngama-omega-3s. Ukuphakelwa kungama-ounces angu-3.5 (amagremu ayi-100), athe ukuba makhulu kancane kunencwadi yesheke. Izinhlanzi ezinamafutha ezinothe ngama-omega-3s zifaka:

• Uhlobo lwenhlanzi
• I-Mackerel
• I-tuna ye-Albacore
• Ithrawuthi
• Ama-sardine

Ezinye izinhlanzi zingangcoliswa i-mercury namanye amakhemikhali. Ukudla izinhlanzi ezingcolisiwe kungabeka izingozi zezempilo ezinganeni ezincane nabesifazane abakhulelwe.

Uma ukhathazekile nge-mercury, unganciphisa ubungozi bokuchayeka ngokudla izinhlanzi ezahlukahlukene.

Abesifazane abakhulelwe nezingane kufanele bagweme izinhlanzi ezinamazinga aphezulu e-mercury. Lokhu kufaka phakathi:

• I-swordfish
• Ushaka
• King mackerel
• Inhlanzi iTilefish

Uma uneminyaka emaphakathi noma ngaphezulu, izinzuzo zokudla izinhlanzi zidlula noma iziphi izingozi.

Izinhlanzi ezinamafutha, njenge-salmon ne-tuna, ziqukethe izinhlobo ezi-2 ze-omega-3s. Lezi yi-EPA ne-DHA. Kokubili kunezinzuzo eziqondile zenhliziyo yakho.

Ungathola olunye uhlobo lwe-omega-3, ALA, kwamanye amafutha, amantongomane nezitshalo. I-ALA izuzisa inhliziyo yakho, kepha hhayi ngqo njenge-EPA ne-DHA. Noma kunjalo, ukudla amantongomane, imbewu, namafutha anempilo kanye nezinhlanzi kungakusiza ukuthi uthole uhla oluphelele lwala mafutha anempilo.

Imithombo esekwe ezitshalweni ye-omega-3s ifaka phakathi:

• Imbewu yefilakisi yaphansi namafutha efilakisi
• Ama-walnuts
• Imbewu yeChia
• Amafutha weCanola kanye namafutha wesoya
• AmaSoya nobhontshisi

Kuzo zonke izidlo ezitshalwe ezitshalweni, imbewu yefilakisi yomhlabathi namafutha efilakisi anenani eliphakeme kakhulu le-ALA. Ungadla umhlabathi owenziwe ngefilakisi phezu kwegranola noma ngama-smoothies. Amafutha anamanzi ahamba kahle ekugqokeni isaladi.

Ochwepheshe abaningi bezempilo bayavuma ukuthi indlela engcono yokuvuna izinzuzo ze-omega-3 ngukudla. Ukudla okuphelele kuqukethe izakhamzimba eziningi ngaphandle kwe-omega-3s. Konke lokhu kuyasebenzisana ukugcina inhliziyo yakho iphilile.

Uma usuvele unesifo senhliziyo noma ama-triglycerides aphezulu, ungazuza ngokudla inani eliphakeme lama-omega-3 fatty acids. Kungaba nzima ukuthola ama-omega-3 anele ngokudla. Buza udokotela wakho ukuthi ukuthatha izengezo zamafutha ezinhlanzi kungaba umqondo omuhle yini.

Cholesterol - i-omega-3s; Isifo sokuqina kwemithambo yegazi - omega-3s; Ukuqina kwemithambo yegazi - i-omega-3s; Isifo semithambo yegazi Coronary - omega-3s; Isifo senhliziyo - i-omega-3s

• Omega-3 okunamafutha acid

Iwebhusayithi ye-Agency for Healthcare Research and Quality. I-Omega-3 fatty acids nesifo senhliziyo: ukubuyekezwa okuhlelekile okuhlelekile. effectivehealthcare.ahrq.gov/products/fatty-acids-cardiovascular-disease/research. Kubuyekezwe u-Ephreli 2018. Kufinyelelwe ngoJanuwari 13, 2020.

U-Eckel RH, uJakicic JM, u-Ard JD, et al. Umhlahlandlela we-2013 AHA / ACC wokuphathwa kwendlela yokuphila ukunciphisa ubungozi benhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force on Guidelines Practice. UJ Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. I-PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

UHensrud DD, uHeimburger DC. I-interface yomsoco wezempilo kanye nezifo. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

Mozaffarian D. Ukudla okunomsoco kanye nezifo zenhliziyo nemithambo yegazi. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 49.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe ngoJanuwari 25, 2021.

• Amafutha Okudla
• Ungayinciphisa Kanjani I-cholesterol Ngokudla
• Indlela Yokuvimbela Isifo Senhliziyo