Izinzuzo Ezixhaswe Ngesayensi ze-Cod Liver Oil

-Delile

• 1. Kuphakeme kuVithamini A no-D
• 2. Kunganciphisa Ukuvuvukala
• 3. Kwangathi Kungathuthukiswa Impilo Yamathambo
• 4. Kwangathi Kunganciphisa Ubuhlungu Joint Nokuthuthukisa Izimpawu Zesifo Samathambo
• 5. Kwangathi Ingasekela Impilo Yamehlo
• 6. Kwangathi Nciphisa Ubungozi Bezifo Zenhliziyo
• 7. Kwangathi Kungathuthukisa Izimpawu Zokukhathazeka Nokucindezeleka
• 8. Kungasiza Ukuphulukisa Izilonda Zesisu Namathumbu
• 9. Kulula ukwengeza ekudleni kwakho
• Okusemqoka

Uwoyela wesibindi seCod wuhlobo lokwengeza uwoyela wezinhlanzi.

Njengamafutha wezinhlanzi ajwayelekile, aphezulu ku-omega-3 fatty acids, axhunyaniswe nezinzuzo eziningi zezempilo, kufaka phakathi ukuvuvukala okuncishisiwe nomfutho wegazi ophansi (1, 2).

Futhi iqukethe amavithamini A no-D, womabili ahlinzeka ngezinzuzo eziningi zezempilo.

Nazi izinzuzo eziyi-9 ezisekelwa ngokwesayensi kawoyela we-cod.

1. Kuphakeme kuVithamini A no-D

Amafutha amaningi wesibindi akhishwa esibindini se-Atlantic cod.

Uwoyela wesibindi seCod ubusetshenziswe amakhulu eminyaka ukudambisa izinhlungu ezihlangene nokuphatha ama-rickets, isifo esibanga amathambo entekenteke ezinganeni ().

Yize uwoyela wesibindi se-cod uyisengezo samafutha ezinhlanzi, kuhluke kakhulu kunamafutha ejwayelekile enhlanzi.

Uwoyela wenhlanzi ojwayelekile ukhishwa ezicutshini zezinhlanzi ezinamafutha njenge-tuna, i-herring, ama-anchovies kanye ne-mackerel, kuyilapho uwoyela we-cod wesibindi ukhishwa kwizibindi ze-cod.

Isibindi sinothe ngamavithamini ancibilika njengamavithamini A no-D, asinikeza iphrofayli enomsoco.

Ithisipuni elilodwa (5 ml) kawoyela wesibindi i-cod linikeza okulandelayo (4):

• Amakholori: 40
• Amafutha: 4.5 amagremu
• Ama-omega-3 fatty acids: 890 mg
• Amafutha we-Monounsaturated: 2.1 amagremu
• Amafutha agcwalisiwe: 1 igremu
• Amafutha we-Polyunsaturated: 1 igremu
• Uvithamini A: Ama-90% we-RDI
• Uvithamini D: U-113% we-RDI

Uwoyela wesibindi seCod unomsoco omangazayo, kanti isipuni esisodwa sinikezela ngama-90% wezidingo zakho zansuku zonke zikavithamini A no-113% wezidingo zakho zansuku zonke zikavithamini D.

UVitamin A unezindima eziningi emzimbeni, kufaka phakathi ukugcina amehlo enempilo, ukusebenza kobuchopho nesikhumba (,).

Uwoyela wesibindi seCod ubuye ungomunye wemithombo yokudla engcono kakhulu kavithamini D, onendima ebalulekile ekugcineni amathambo aphilile ngokulawula ukumuncwa kwe-calcium ().

Uwoyela wesibindi we-cod unomsoco kakhulu futhi uhlinzeka cishe zonke izidingo zakho zansuku zonke zamavithamini A no-D.

2. Kunganciphisa Ukuvuvukala

Ukuvuvukala kuyinqubo yemvelo esiza umzimba ukulwa nezifo nokupholisa ukulimala.

Ngeshwa, kwezinye izimo, ukuvuvukala kungaqhubeka ezingeni eliphansi isikhathi eside.

Lokhu kwaziwa njengokuvuvukala okungapheli, okuyingozi futhi kungakhuphula ubungozi umfutho wegazi ophezulu kanye nezifo eziningana, njengesifo senhliziyo (,,).

Ama-omega ama-3-fatty acids ku-oyela wesibindi we-cod anganciphisa ukuvuvukala okungapheli ngokucindezela amaprotheni awukhuthazayo. Lokhu kufaka phakathi i-TNF-α, IL-1 ne-IL-6 (1).

Uwoyela wesibindi se-cod uqukethe novithamini A no-D, angama-antioxidants anamandla. Banganciphisa ukuvuvukala ngokubopha kanye nokunciphisa ama-radicals wamahhala ayingozi (,).

Kuyathakazelisa ukuthi ucwaningo lukhombisa nokuthi abantu abangenawo amavithamini A no-D basengozini enkulu yokuvuvukala okungapheli (,,).

Ama-omega-3 fatty acids ku-cod oyili wesibindi angasiza ukucindezela amaprotheni akhuthaza ukuvuvukala okungapheli. Uwoyela wesibindi seCod nawo ungumthombo omkhulu wamavithamini A no-D, womabili anezakhi zokulwa ne-antioxidant.

3. Kwangathi Kungathuthukiswa Impilo Yamathambo

Kubaluleke ngendlela emangalisayo ukugcina amathambo enempilo njengoba ukhula.

Lokhu kungenxa yokuthi uqala ukulahlekelwa yisisindo samathambo ngemuva kweminyaka yobudala engama-30. Lokhu kungaholela ekuqhekekeni kamuva empilweni, ikakhulukazi kwabesifazane ngemuva kokunqamuka kokuya esikhathini (, 17,).

Uwoyela wesibindi weCod ungumthombo omkhulu wokudla kavithamini D futhi unganciphisa ukulahleka kwethambo okuhlobene nobudala. Lokho kungenxa yokuthi kusiza umzimba wakho ukumunca i-calcium, okuyiminerali edingekayo yamathambo aqinile, avela emathunjini (,).

Eqinisweni, ucwaningo lukhombisa ukuthi uma kuhambisana nokudla okune-calcium eningi, ukuthatha isithasiselo sikavithamini D njengamafutha we-cod kunganciphisa ukulahleka kwethambo kubantu abadala futhi kuqinise amathambo entekenteke ezinganeni (, 21,).

Ukuthola u-vitamin D owanele ekudleni nasezithaselweni ezifana ne-cod liver oil kubaluleke kakhulu kubantu abahlala kude ne-equator, isikhumba sabo asilitholi ilanga elanele lokwenza i-vitamin D kuze kube izinyanga eziyisithupha zonyaka ().

Uwoyela wesibindi seCod ucebile ngovithamini D, osiza ekugcineni amathambo aqinile futhi anempilo. Kubaluleke kakhulu kubantu abahlala kude nenkabazwe.

4. Kwangathi Kunganciphisa Ubuhlungu Joint Nokuthuthukisa Izimpawu Zesifo Samathambo

I-rheumatoid arthritis yisifo esizimele esibonakala ngokulimala kwamalunga.

Okwamanje alikho ikhambi lesifo samathambo, kepha ucwaningo lukhombisa ukuthi uwoyela we-cod wesibindi unganciphisa ubuhlungu obuhlangene futhi kuthuthukise izimpawu zesifo samathambo njengokuqina kwamalunga nokuvuvukala (,).

Kokunye ukuhlola, abantu abangama-43 bathathe i-1-gram capsule kawoyela we-cod wesibindi nsuku zonke izinyanga ezintathu. Bathola ukuthi kunciphise izimpawu zesifo samathambo, njengokuqina kwasekuseni, ubuhlungu nokuvuvukala ().

Kwesinye isifundo kubantu abangu-58, abacwaningi baphenye uma ukuthatha uwoyela we-cod kunganciphisa ubuhlungu obuvela ku-rheumatoid arthritis ngokwanele ukusiza iziguli ukunciphisa ukusetshenziswa kwazo kwemithi elwa nokuvuvukala.

Ekupheleni kocwaningo, abantu abangama-39% abathathe uwoyela wesibindi se-cod banciphise ukusetshenziswa kwabo kwemithi elwa nokuvuvukala ngaphezulu kwe-30% ().

Kukholakala ukuthi i-omega-3 fatty acids emafutheni wesibindi i-cod ingasiza ekwehliseni ukuvuvukala emalungeni futhi ivikele ekulimaleni ().

Ngenxa yamandla kawoyela we-cod ukunciphisa ukuvuvukala, kungasiza ekunciphiseni ubuhlungu obuhlangene kulabo abanesifo samathambo.

5. Kwangathi Ingasekela Impilo Yamehlo

Ukulahleka kombono kuyinkinga enkulu yezempilo, ethinta abantu abangaphezu kwezigidi ezingama-285 emhlabeni jikelele ().

Kunezizathu eziningi zokuthi kungani abantu belahlekelwa umbono wabo, kepha izimbangela ezimbili ezihamba phambili yi-glaucoma nokuwohloka kwe-macular okuhlobene nobudala (AMD).

Zombili lezi zifo zingabangelwa ukuvuvukala okungapheli.

Kodwa-ke, ama-omega-3 fatty acids novithamini A emafutheni wesibindi se-cod akhonjisiwe ukuvikela ezifweni zamehlo ezibangelwa ukuvuvukala (,).

Ucwaningo ezilwaneni luthole ukuthi i-omega-3 fatty acids inciphisa izinto eziyingozi kwi-glaucoma, njengokucindezelwa kwamehlo nokulimala kwemizwa (,,).

Kwesinye isifundo kubantu abangama-666, abacwaningi bathole ukuthi labo abadle ama-omega-3 fatty acids amaningi banengozi ephansi engu-17% ye-AMD yokuqala kanye ne-41% engcupheni ephansi ye-AMD ().

Ngaphezu kwalokho, ukudla okunamavithamini A amaningi kunganciphisa ubungozi be-glaucoma ne-AMD, uma kuqhathaniswa nokudla okuphansi ku-vitamin A (,).

Kokunye ukuhlola kubantu abangu-3,502 abaneminyaka engama-55 nangaphezulu, abacwaningi bathole ukuthi abantu abadle uvithamini A omkhulu kunabo bonke basengozini ephansi kakhulu ye-glaucoma kunalabo abadle uvithamini A () omncane.

Yize uvithamini A elungele impilo yamehlo, akunconywa ukuthatha imithamo ephezulu yawo, ngoba ingadala ubuthi bukavithamini A.

Uwoyela wesibindi seCod ungumthombo omkhulu we-omega-3 novithamini A, zombili ezingavikela ekulahlekelweni kombono ezifweni zamehlo ezivuthayo ezifana ne-glaucoma nokuwohloka kwe-macular okuhlobene nobudala (AMD).

6. Kwangathi Nciphisa Ubungozi Bezifo Zenhliziyo

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke, sithinta abantu abangaphezu kwezigidi eziyi-17.5 minyaka yonke ().

Ucwaningo lukhombisile ukuthi abantu abadla njalo izinhlanzi basengozini ephansi kakhulu yesifo senhliziyo. Lo mphumela ungabangelwa okuqukethwe yi-omega-3 fatty acid (,).

Ama-Omega-3 akhonjisiwe ukuthi anezinzuzo eziningi ngenhliziyo yakho, kufaka phakathi:

• Ukunciphisa ama-triglycerides: Ama-omega-3 fatty acids emafutheni wesibindi we-cod anganciphisa i-triglycerides yegazi ngo-15-30% (,,).
• Ukwehlisa umfutho wegazi: Ucwaningo oluningi luthole ukuthi i-omega-3 fatty acids inganciphisa umfutho wegazi, ikakhulukazi kubantu abane-high blood pressure kanye ne-cholesterol ephezulu (2, 39).
• Ukwandisa i-cholesterol ye-HDL: I-Omega-3 fatty acids emafutheni wesibindi i-cod ingakhuphula i-cholesterol enhle ye-HDL, exhunywe engcupheni ephansi yesifo senhliziyo (,).
• Ukuvimbela ukwakheka kwamacwecwe: Ucwaningo lwezilwane luthole ukuthi uwoyela wesibindi se-cod unganciphisa ubungozi bokuqanjwa kwamapayipi emithanjeni. Ukwakhiwa kweplaque kunganciphisa imithambo futhi kuholele ekuhlaselweni yinhliziyo noma kohlangothi (,).

Ngenkathi uthatha izengezo zikawoyela wezinhlanzi njenge-cod isibindi samafutha kunganciphisa izinto ezinobungozi zesifo senhliziyo, abukho ubufakazi obuncane bokuthi singavimbela isifo senhliziyo noma imivimbo ().

Ngeshwa, zimbalwa izifundo ezihlolisise ngokukhethekile ukuhlangana kwamafutha we-cod isibindi kanye nezifo zenhliziyo, njengoba izifundo eziningi zihlukanisa uwoyela wesibindi se-cod njengamafutha ajwayelekile enhlanzi.

Ngakho-ke, ucwaningo oluthe xaxa mayelana namafutha we-cod kanye nesifo senhliziyo kuyadingeka ukwenza ukuxhumana okusobala phakathi kwalokhu okubili.

Uwoyela wesibindi we-cod ungasiza ukunciphisa izinto ezinobungozi zesifo senhliziyo. Izifundo ezenziwa ngokukhethekile ngamafutha we-cod kanye nesifo senhliziyo ziyadingeka, njengoba izifundo eziningi ziqoqa uwoyela we-cod wesibindi namafutha ajwayelekile enhlanzi.

7. Kwangathi Kungathuthukisa Izimpawu Zokukhathazeka Nokucindezeleka

Ukukhathazeka nokudangala yizifo ezivamile ezithinta abantu abangaphezu kwezigidi ezingama-615 emhlabeni jikelele ().

Kuyathakazelisa ukuthi ucwaningo lukhombisa ukuthi kungahle kube nokuxhumana phakathi kokuvuvukala okungapheli nokukhathazeka nokudangala (,) Ucwaningo oluningi luthole ukuthi ama-omega-3 fatty acids ku-cod isibindi samafutha anganciphisa ukuvuvukala futhi anciphise izimpawu zokukhathazeka nokudangala (,).

Ucwaningo olukhulu olufaka abantu abayi-21,835 luthole ukuthi abantu abathatha uwoyela we-cod njalo babe nezimpawu ezimbalwa zokucindezeleka bodwa noma kuhlanganiswe nokukhathazeka ().

Noma kunjalo, ngenkathi i-omega-3 fatty acids isiza ukunciphisa izimpawu zokukhathazeka nokudangala, umphumela wazo wonke ubonakala umncane.

Ekuhlaziyweni kwezifundo ezingama-26 kufaka phakathi abantu abayi-1,478, ama-omega-3 supplements ayesebenza kancane nje kune-placebos ekwehliseni izimpawu zokucindezeleka nokukhathazeka ().

Ngaphezu kwalokho, ucwaningo oluningi luye lwathola ukuxhumana phakathi kwamazinga egazi anyukile kavithamini D kanye nokwehla kwezimpawu zokucindezeleka (,).

Ukuthi kunciphisa kanjani izimpawu zokuxineka akukacaci, kepha ezinye izifundo ziphakamisa ukuthi uvithamini D ungabopha ama-receptors ebuchosheni futhi kukhuthaze ukukhishwa kwamahomoni enza ngcono imizwa njenge-serotonin (,,).

Ama-omega-3 fatty acids novithamini D ku-cod isibindi samafutha kungasiza ekwehliseni izimpawu zokukhathazeka nokudangala, kepha kudingeka izifundo eziningi.

8. Kungasiza Ukuphulukisa Izilonda Zesisu Namathumbu

Izilonda ngamakhefu amancane esiswini noma esiswini. Kungadala izimpawu zesicanucanu, ubuhlungu besisu nokungakhululeki.

Zivame ukubangelwa ukutheleleka ngamagciwane, ukubhema, ukusetshenziswa ngokweqile kwemithi elwa nokuvuvukala noma i-asidi eningi esiswini ().

Ucwaningo lwezilwane lukhombisa ukuthi uwoyela we-cod wesibindi ungasiza ekwelapheni izilonda, ikakhulukazi esiswini nasemathunjini.

Kwesinye isifundo sezilwane, abacwaningi bathole ukuthi imithamo ephansi futhi ephezulu yamafutha we-cod isibindi isize ukupholisa izilonda esiswini nasesiswini ().

Olunye ucwaningo lwesilwane luthole ukuthi uwoyela we-cod wesibindi ucindezele izakhi zofuzo ezixhunywe nokuvuvukala kwamathumbu futhi kunciphise ukuvuvukala kanye nesilonda esiswini ().

Ngenkathi ukusetshenziswa kukawoyela we-cod ukusiza ukuphulukisa izilonda kubonakala kuthembisa, kudingeka izifundo eziningi kubantu ukwenza izincomo ezicacile.

Uwoyela wesibindi we-cod ungasiza ekwelapheni izilonda esiswini nasesiswini, kepha kudingeka izifundo eziningi zabantu ngaphambi kokwenza izincomo.

9. Kulula ukwengeza ekudleni kwakho

Amafutha wesibindi se-cod kulula kakhulu ukuwafaka ekudleni kwakho. Iza ngezindlela eziningi, kepha amafomu e-liquid ne-capsule yiwona avame kakhulu.

Ayikho imihlahlandlela ebekiwe yokudla uwoyela we-cod, ngakho-ke izincomo eziningi zisuselwa emazingeni okuphuza aphephile ama-omega-3 fatty acids, uvithamini A no-D.

Umthamo ovamile uvame ukuba amathisipuni ayi-1-2, kepha ukuthatha isipuni esisodwa ngosuku kuvame ukuphepha. Ukweqiwa okuphezulu akunconyiwe, ngoba kungaholela ekudleni ngokweqile kukavithamini A ().

Yize uwoyela wesibindi se-cod uphilile ngokweqile, abanye abantu badinga ukuqaphela ngokudla kwabo ngoba uwoyela we-cod wesibindi ungasebenza njengegazi elincanyana.

Ngakho-ke hlola nodokotela wakho ngaphambi kokuthatha uwoyela we-cod wesibindi uma uthatha umfutho wegazi noma imishanguzo yokunciphisa igazi.

Futhi, abesifazane abakhulelwe kufanele bahlole nodokotela wabo ngaphambi kokuyiphuza, ngoba amazinga aphezulu kavithamini A angadala ingozi enganeni.

Amafutha wesibindi se-cod kulula ukuwafaka ekudleni kwakho. Namathela ngamanani anconyiwe, njengoba uwoyela we-cod okweqile ungaba yingozi.

Okusemqoka

Uwoyela wesibindi seCod uhlobo olunomsoco omangazayo wesengezo samafutha enhlanzi Kuyinto elula kakhulu futhi iqukethe inhlanganisela enkulu yama-omega-3 fatty acids, uvithamini A novithamini D.

Uwoyela wesibindi we-cod ungakunika izinzuzo zezempilo njengamathambo aqinile, ukunciphisa ukuvuvukala kanye nobuhlungu obuncane obuhlangene kulabo abane-arthritis ye-rheumatoid.

Uma ufuna ukuzama ukwengeza, isilinganiso esivamile ngamathisipuni ayi-1-2 kawoyela we-cod cod oketshezi ngosuku. Ungazama futhi ifomu le-capsule.

Uma ulwa nokunambitheka okunezinhlanzi kokukodwa kwalokhu, zama ukukuhambisa esiswini esingenalutho ngaphambi kokudla kwakho kokuqala noma ngamanzi ambalwa.