Ingabe Kufanele Uwuthathe Uwoyela Wezinhlanzi Ukwakha Umzimba?

-Delile

• Uyini uwoyela wezinhlanzi?
• Izinzuzo ezingaba khona zokwakha umzimba
• Kunganciphisa ukukhathazeka kwemisipha
• Kwangathi ingathuthukisa ikhwalithi yokuzivocavoca
• Kwangathi kungasiza impilo yemisipha njengoba ukhula
• Ingabe kufanele ungeze ngayo?
• Okubalulekile

Uwoyela wezinhlanzi uvame ukuthathwa ukukhuthaza impilo yenhliziyo, ubuchopho, iso nempilo ehlangene.

Kodwa-ke, abakhi bomzimba nabanye abasubathi basebenzisa lesi sengezo esithandwayo ngezakhiwo zaso ezilwa nokuvuvukala. Abanye abantu bakholelwa ukuthi kungakhuphula amandla emisipha, kuthuthukise ukuhamba, futhi kunikeze ezinye izinzuzo eziningi.

Njengoba unjalo, ungazibuza ukuthi ngabe uwoyela wezinhlanzi ungayiqinisa yini inqubo yakho yokuzivocavoca.

Le ndatshana ikutshela ukuthi kufanele yini uthathe uwoyela wezinhlanzi ekwakheni umzimba.

Uyini uwoyela wezinhlanzi?

Amafutha ezinhlanzi akhishwa ezicutshini zezinhlanzi ezinamafutha, njenge-salmon, herring, halibut, ne-mackerel ().

Iphezulu kuma-omega-3 fatty acids, athathwa njengabalulekile ngoba kumele uwatholakale ekudleni kwakho. Umzimba wakho awukwazi ukuzikhiqiza ngokwakho.

Ngenkathi izinhlobo eziningana ze-omega-3 zikhona, ezimbili ezitholakala ku-oyili wezinhlanzi yi-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA) (2).

I-U.S.UMnyango Wezolimo (USDA) uncoma ukuthi udle okungenani ama-ounces ayi-8 (ama-gramu angama-227) ezinhlanzi ngesonto ngenxa yokuqukethwe okunamafutha acid ().

Ungathola futhi ama-omega-3s ekudleni kokutshala, njengamantongomane kaphayini, ama-walnuts, nembewu yefilakisi, kepha lokhu kunikeza ifomu elingasebenzi kangako - i-alpha-linolenic acid (ALA) - kunenhlanzi ().

Uwoyela wezinhlanzi, okhishwa ezinhlanzini ezinamafutha, ucebile ku-omega-3 fatty acids i-EPA ne-DHA.

Izinzuzo ezingaba khona zokwakha umzimba

Uwoyela wezinhlanzi ungahlinzeka ngezinzuzo eziningi zabakhi bomzimba ikakhulu ngenxa yezakhiwo zawo zokulwa nokuvuvukala.

Kunganciphisa ukukhathazeka kwemisipha

Kuvamile ukuzizwa unobuhlungu ngemuva kokuzivocavoca.

Eqinisweni, abanye abantu baqala ukuzwa ubuhlungu futhi baqine emahoreni ayi-12-72 ngemuva kokuvivinya umzimba ongajwayelekile noma okhandlayo. Lokhu kubizwa ngokuthi ukubambezeleka kokuqala kwemisipha (DOMS), okungabangelwa ukuvuvukala kumaseli wakho wemisipha ().

I-DOMS ivame ukuthinta abakhi bomzimba futhi ingavimbela ukukhuthazeka kokusebenza nokusebenza ().

Ngenkathi ukubhucungwa umzimba kunganciphisa izimpawu zayo, uwoyela wezinhlanzi nawo ungasiza ngokunciphisa ukulimala kwemisipha nokuvuvukala ngemuva kokuzivocavoca umzimba (,).

Esifundweni esingahleliwe, amadoda angama-21 enza ama-bicep curls ngemuva kwamasonto ayisishiyagalombili ethatha u-2,400 mg kawoyela wezinhlanzi (oqukethe ama-600 mg we-EPA kanye nama-260 mg we-DHA) nsuku zonke. Uwoyela wezinhlanzi uvimbele ukuthuthukiswa kwe-DOMS futhi wavimbela ukulahleka kwamandla emisipha okwesikhashana, uma kuqhathaniswa ne-placebo ().

Ngokunjalo, ucwaningo lwezinsuku eziyi-14 luthole ukuthi abesifazane abengeza nge-6,000 mg kawoyela wezinhlanzi (oqukethe i-3,000 mg ye-EPA kanye ne-600 mg ye-DHA) nsuku zonke banciphise kakhulu ubunzima be-DOMS kulandela ama-bicep curls nokwandiswa kwamadolo, uma kuqhathaniswa ne-placebo () .

Kwangathi ingathuthukisa ikhwalithi yokuzivocavoca

Olunye ucwaningo lubonisa ukuthi i-EPA ne-DHA kumafutha kafishi kungathuthukisa ukusebenza kokuzivocavoca umzimba.

Lokho kungenxa yokuthi izakhiwo zabo ezilwa nokuvuvukala zingavimbela noma zinciphise ukwehla kwamandla nohla lokunyakaza okubangelwa ukuzivocavoca okukhulu.

Kokunye ukuhlola, abesilisa abayi-16 bathathe u-2,400 mg kawoyela wezinhlanzi (oqukethe ama-600 mg we-EPA kanye nama-260 mg we-DHA) nsuku zonke amasonto ayi-8, base benza amasethi ama-5 wezingcindezi eziyisithupha ze-bicep. Bagcine amandla emisipha ngesikhathi sokuzivocavoca futhi baba nokuvuvukala okuncane kwemisipha kunalabo abathatha i-placebo ().

Olunye ucwaningo lwamaviki angu-8 emadodeni angama-21 luthole imiphumela efanayo. Ukuthatha inani elifanayo lamafutha wezinhlanzi nsuku zonke kunciphise ukulahleka kwesikhashana kwamandla emisipha nobubanzi bokunyakaza ngemuva kokuzivocavoca ().

Ngaphezu kwalokho, ucwaningo lwamaviki ayisithupha emadodeni aqeqeshwe ukumelana nama-20 elandela ukudla okunama-khalori aphansi okwehlisa isisindo kukhombisile ukuthi ukwengeza nsuku zonke ngama-4,000 mg kawoyela wezinhlanzi (oqukethe i-2,000 mg ye-EPA ne-DHA) egcinwe noma ekhuphukile amandla emisipha ().

Njengalokhu, uwoyela wezinhlanzi ungasiza ukugcina amandla emisipha eceleni kokudla, okuyingxenye ejwayelekile yokuqeqeshwa kwabakhi bomzimba.

Noma kunjalo, ucwaningo olwengeziwe ngemiphumela kawoyela wezinhlanzi ngosayizi wamandla namandla luyadingeka (,).

Kwangathi kungasiza impilo yemisipha njengoba ukhula

Ukuguga kuhlotshaniswa nokulahleka okuqhubekayo kwemisipha. Ngemuva kweminyaka yobudala engama-30, isisindo semisipha sincipha ngo-0.1-0.5% ngonyaka - ngokwanda okuphawulekayo kokulahleka ngemuva kweminyaka yobudala engama-65 ().

Njengoba ukhula, kuba nzima kakhulu ukugcina nokwakha imisipha, ngokwengxenye ngenxa yempendulo eyehlisiwe kukho konke ukuqeqeshwa kokumelana nokudla kwamaprotheni ().

Kuyathakazelisa ukuthi izindawo ezilwa nokuvuvukala zikawoyela wezinhlanzi zingakhulisa ukuzwela kwemisipha yakho ekuqeqesheni amaprotheni kanye nokumelana, okuvumela ukuzuza okukhulu ngosayizi wamandla nezikhwepha njengoba ukhula ().

Isibonelo, ucwaningo lwamaviki angu-16 lubonise ukuthi ukwengeza nsuku zonke nge-4,200 mg ye-omega-3s (equkethe i-2,700 mg ye-EPA kanye ne-1,200 mg ye-EPA) kukhulise kakhulu ukukhula kwemisipha ngemuva kokuzivocavoca kubantu abadala, uma kuqhathaniswa nabantu abadala abasebasha ().

Ezinye izifundo ngokufanayo zibonisa ukuthi uwoyela wezinhlanzi ungakhuphula noma ulondoloze ubukhulu bemisipha kubantu abadala asebekhulile - ikakhulukazi uma kuhlangene nokuqeqeshwa kokumelana (,,).

Yize le miphumela ikhombisa izinzuzo zabakhi bomzimba abaneminyaka ephakathi naphakathi nangaphezulu, kudingeka olunye ucwaningo.

Ngenxa yezindawo zayo ezilwa nokuvuvukala, uwoyela wezinhlanzi ungavimbela noma wehlise ubuhlungu bemisipha, uvimbele ukuphelelwa amandla okwesikhashana nobubanzi bokunyakaza ngemuva kokuzivocavoca, futhi kuthuthukise ukuzwela kwemisipha kubantu abadala asebekhulile. Noma kunjalo, ezinye izifundo ziyadingeka.

Ingabe kufanele ungeze ngayo?

Uwoyela wezinhlanzi ubonakala usebenza kahle kakhulu ekwehliseni i-DOMS, nokuyinto eyejwayelekile kubantu abaningi abakha umzimba.

Kodwa-ke, abukho ubufakazi obanele mayelana nemiphumela yakho kusayizi wemisipha noma emandleni (,).

Noma kunjalo, kungakuhle ukuthatha uwoyela wezinhlanzi empilweni yakho ejwayelekile - ikakhulukazi uma indlela odla ngayo ingekho emithonjeni yokudla ye-omega-3s - ngoba le oyili ixhunyaniswe nezinzuzo eziningi, njengokuthuthuka kwempilo yenhliziyo nokuncipha kokuvuvukala ().

Uma ukhetha ukuyithatha, kunconywa ama-2,000-3,000 mg ngosuku we-EPA ne-DHA kubakhi bomzimba.

Okuqukethwe kwe-EPA ne-DHA kokungezelelwa ngamafutha wezinhlanzi kuyahluka ngohlobo lwezinhlanzi nezindlela zokucubungula ezisetshenzisiwe, ngakho-ke qiniseka ukuthi ufunda ilebuli yokudla kanye nosayizi wokukhonza ngokucophelela.

Ngokuya nge-European Food Safety Authority, ama-EPA kanye ne-DHA supplements ngokuvamile abekezeleleka kahle futhi angathathwa ngokuphepha ngemithamo ehlanganisiwe efinyelela ku-5,000 mg nsuku zonke (25).

Imiphumela emibi ebikwa njalo kawoyela wezinhlanzi ifaka ukunambitheka okungathandeki, ukubhoboza, isilungulela, ukungaphatheki kahle esiswini, nohudo (2).

Yize ubufakazi besayensi obusekela ukusetshenziswa kukawoyela wezinhlanzi ekwakheni umzimba njengamanje kulinganiselwe, ungahle ufune ukwengeza ngabo uma ukudla kwakho kungenayo imithombo yokudla yama-omega-3s.

Okubalulekile

Uwoyela wezinhlanzi uphezulu emafutheni omega-3 e-EPA ne-DHA.

Lawa mafutha acid angaba nezinzuzo eziningana zabakhi bomzimba, njengokuncipha kwemisipha kanye ne-DOMS engaphansi kakhulu. Zingasiza namandla emisipha nobubanzi bokuhamba, yize kudingeka izifundo eziningi.

Ngokuphawulekayo, izengezo zikawoyela wezinhlanzi ziphephile futhi zingakhuphula nezinye izici zempilo yakho.