Imiphumela Yesithathu Engaziwa Kancane Yoyela Wenhlanzi Oyiningi

-Delile

• 1. Ushukela Ophezulu Wegazi
• 2. Ukopha
• 3. Ukucindezela Kwegazi Okuphansi
• 4. Isifo sohudo
• 5. I-Acid Reflux
• 6. Unhlangothi
• 7. Vitamin A Ubuthi
• 8. Ukuqwasha
• Kungakanani Okuseqile?
• Okusemqoka

Uwoyela wezinhlanzi waziwa kakhulu ngengcebo yawo yezakhiwo ezikhuthaza impilo.

Ecebile ngama-omega-3 fatty acids anempilo yenhliziyo, uwoyela wezinhlanzi uboniswe ukuthi wehlisa i-triglycerides yegazi, uqeda ukuvuvukala futhi wehlise nezimpawu zezimo ezinjenge-rheumatoid arthritis ().

Kodwa-ke, uwoyela wezinhlanzi omningi awuhlali ungcono ngaso sonke isikhathi, futhi ukuthatha umthamo ophakeme kakhulu kungenza ingozi enkulu kunokuhle uma kukhulunywa ngempilo yakho.

Nayi imiphumela emibi engaba mibili engavela lapho udla uwoyela wezinhlanzi omningi noma i-omega-3 fatty acids.

1. Ushukela Ophezulu Wegazi

Olunye ucwaningo lukhombisa ukuthi ukwengeza ngamanani aphezulu e-omega-3 fatty acids kungakhuphula amazinga kashukela egazini kubantu abanesifo sikashukela.

Ucwaningo olulodwa oluncane, ngokwesibonelo, luthole ukuthi ukuthatha ama-gramu ayi-8 ama-omega-3 fatty acids ngosuku kuholele ekukhuleni okungu-22% emazingeni kashukela kubantu abanesifo sikashukela sohlobo 2 esikhathini esingamasonto ayisishiyagalombili ().

Lokhu kungenxa yokuthi imithamo emikhulu yama-omega-3s ingakhuthaza ukukhiqizwa kwe-glucose, okungaba nomthelela emazingeni aphezulu esilinganiso seshukela sesikhathi eside ().

Kodwa-ke, olunye ucwaningo luye lwaveza imiphumela ephikisanayo, okuphakamisa ukuthi yimithamo ephezulu kakhulu kuphela ethinta ushukela wegazi.

Eqinisweni, okunye ukuhlaziywa kwezifundo ezingama-20 kwathola ukuthi imithamo yansuku zonke efinyelela kuma-3.9 amagremu we-EPA kanye no-3.7 amagremu we-DHA - izinhlobo ezimbili eziyinhloko ze-omega-3 fatty acids - ayizange ibe nomthelela emazingeni kashukela egazini kubantu abane-type 2 yesifo sikashukela ( ).

Isifinyezo Ukuthatha amanani aphezulu e-omega-3 fatty acids kungakhuthaza ukukhiqizwa kwe-glucose, okungaholela ekwandeni ushukela wegazi - yize ubufakazi besayensi bungaphelele.

2. Ukopha

Izinsini zokopha kanye nokopha ngamakhala eminye yemiphumela emibi kakhulu yokusetshenziswa kukawoyela wezinhlanzi ngokweqile.

Ucwaningo olulodwa kubantu abangu-56 luthole ukuthi ukwengeza ngama-640 mg kawoyela wezinhlanzi ngosuku esikhathini esingamasonto amane kwehlise ukujiya kwegazi kubantu abadala abanempilo ().

Ngokwengeziwe, olunye ucwaningo oluncane lukhombisile ukuthi ukuthatha uwoyela wezinhlanzi kungaxhunyaniswa nengozi ephezulu yokuphuma kwamakhala, ukubika ukuthi i-72% yentsha ethatha u-1-5 amagremu kawoyela wenhlanzi nsukuzonke enezimpawu zomlomo njengomphumela wecala (7).

Ngalesi sizathu, kuvame ukwelulekwa ukuthi uyeke ukuthatha uwoyela wezinhlanzi ngaphambi kokuhlinzwa futhi ukhulume nodokotela wakho ngaphambi kokuthatha izithasiselo uma ukuziguli ezifana neWarfarin.

Isifinyezo Ukuthatha uwoyela omningi wezinhlanzi kungavimbela ukwakheka kwegazi, okungakhuphula ubungozi bokuphuma kwegazi futhi kubangele izimpawu ezinjenge-nosebleeds noma izinsini ezophayo.

3. Ukucindezela Kwegazi Okuphansi

Umthamo kawoyela wezinhlanzi ukwehlisa umfutho wegazi ubhalwe kahle.

Ucwaningo olulodwa lwabantu abangama-90 ku-dialysis luthole ukuthi ukuthatha amagremu ama-3 ama-omega-3 fatty acids ngosuku kwehle kakhulu umfutho wegazi we-systolic kanye ne-diastolic uma kuqhathaniswa ne-placebo ().

Ngokufanayo, ukuhlaziywa kwezifundo ezingama-31 kuphethe ngokuthi ukuthatha uwoyela wezinhlanzi kungehlisa ngempumelelo umfutho wegazi, ikakhulukazi kulabo abanomfutho wegazi ophakeme noma amazinga aphezulu e-cholesterol ().

Yize le miphumela ingaba lusizo kulabo abane-high blood pressure, ingadala izinkinga ezinkulu kulabo abanengcindezi yegazi ephansi.

Amafutha ezinhlanzi angaphinde ahlanganyele nemithi yokwehlisa umfutho wegazi, ngakho-ke kubalulekile ukuxoxa ngezithako nodokotela wakho uma uthola ukwelashwa komfutho wegazi ophezulu.

Isifinyezo Ama-omega-3 fatty acids akhonjisiwe ekwehliseni umfutho wegazi, ongaphazamisa imithi ethile futhi udale izinkinga kulabo abanengcindezi yegazi ephansi.

4. Isifo sohudo

Isifo sohudo singenye yemiphumela emibi kakhulu ehlotshaniswa nokuthatha uwoyela wezinhlanzi, futhi singadlanga ikakhulukazi ngenkathi sithatha imithamo ephezulu.

Eqinisweni, ukubuyekezwa okukodwa kubike ukuthi isifo sohudo singenye yemiphumela emibi kakhulu yamafutha wezinhlanzi, kanye nezinye izimpawu zokugaya ukudla njenge-flatulence ().

Ngaphezu kukawoyela wezinhlanzi, ezinye izinhlobo zezithako ze-omega-3 nazo zingadala isifo sohudo.

Uwoyela we-flaxse, ngokwesibonelo, uyindlela ethandwa kakhulu yokudla imifino kunoyela wezinhlanzi, kepha kukhonjisiwe ukuthi kunomphumela we-laxative futhi kungakhuphula imvamisa yokuhamba kwamathumbu ().

Uma uhlangabezana nohudo ngemuva kokuthatha i-omega-3 fatty acids, qiniseka ukuthi uthatha izithasiselo zakho ngokudla bese ucabanga ukwehlisa isilinganiso sakho ukuze ubone ukuthi izimpawu ziyaqhubeka yini.

Isifinyezo Isifo sohudo siwumphumela oseceleni wezithako ze-omega-3 fatty acid ezifana no-oyela wezinhlanzi nowoyela we-flaxseed.

5. I-Acid Reflux

Yize uwoyela wezinhlanzi waziwa ngemiphumela yawo enamandla kwezempilo yenhliziyo, abantu abaningi babika ukuzwa isilungulela ngemuva kokuqala ukuthatha izengezo zamafutha ezinhlanzi.

Ezinye izimpawu ze-acid reflux - kufaka phakathi i-belching, isicanucanu kanye nokungakhululeki esiswini - yimiphumela emibi ejwayelekile yamafutha ezinhlanzi ngenxa enkulu yokuqukethwe kwawo okunamafutha amaningi. Amafutha akhonjisiwe ukuthi aqala ukugaya ngezifundo eziningana (,).

Ukunamathela kumthamo olinganiselayo nokuthatha izithasiselo ngokudla kunganciphisa ngempumelelo i-acid reflux futhi kudambise izimpawu.

Ngokwengeziwe, ukwehlukanisa umthamo wakho ube izingxenye ezimbalwa ezincane usuku lonke kungasiza ekuqedeni ukugaya ukudla.

Isifinyezo Amafutha ezinhlanzi anamafutha amaningi futhi angadala izimpawu ze-acid reflux njengokubhanqa, isicanucanu, ukuqunjelwa nokugaya isilonda kwabanye abantu.

6. Unhlangothi

Isifo sohlangothi esopha kakhulu yisimo esichazwa ukopha ebuchosheni, imvamisa okubangelwa ukuqhekeka kwemithambo yegazi ebuthakathaka.

Ezinye izifundo zezilwane zithole ukuthi ukudla okuphezulu kwama-omega-3 fatty acids kunganciphisa amandla egazi okuvala futhi kwandise ubungozi bokushaywa yisifo sohlangothi (,).

Lokhu okutholakele kuyahambisana nolunye ucwaningo olukhombisa ukuthi uwoyela wezinhlanzi ungavimbela ukwakheka kwegazi ().

Kodwa-ke, ezinye izifundo zithole imiphumela exubekile, zibika ukuthi abukho ubudlelwano phakathi kokudla kwezinhlanzi nofulawa wezinhlanzi kanye nengozi yokuhlaselwa yisifo sohlangothi (,).

Izifundo ezengeziwe zomuntu kufanele zenziwe ukuthola ukuthi i-omega-3 fatty acids ingayithinta kanjani ingozi yokuhlaselwa yisifo sohlangothi.

Isifinyezo Ezinye izifundo zezilwane zithole ukuthi ukudla okuphezulu kwama-omega-3 fatty acids kungakhuphula ubungozi bokushaywa yisifo sohlangothi kuyilapho ezinye izifundo zabantu zingakutholi ukuhlangana.

7. Vitamin A Ubuthi

Izinhlobo ezithile zama-omega-3 fatty acid supplements zinevithamini A ephezulu, engaba nobuthi uma idliwe kakhulu.

Isibonelo, isipuni esisodwa nje (ama-14 amagremu) kawoyela we-cod wesibindi ungagcwalisa kuze kufike ku-270% wezidingo zakho zansuku zonke zikavithamini A (19).

Uvithamini A ubuthi bungadala imiphumela emibi efana nesiyezi, isicanucanu, ubuhlungu bamalunga nokucasula isikhumba (20).

Isikhathi eside, kungaholela ekulimaleni kwesibindi nokuhluleka kwesibindi ezimweni ezinzima ().

Ngalesi sizathu, kungcono unake kakhulu okuqukethwe nguvithamini A wesengezo sakho se-omega-3 bese ugcine umthamo wakho ulinganisela.

Isifinyezo Izinhlobo ezithile zama-omega-3 fatty acid supplements, afana ne-cod liver oil, aphezulu ku-vitamin A, angaba nobuthi ngobuningi.

8. Ukuqwasha

Ezinye izifundo zithole ukuthi ukuthatha isilinganiso esilinganiselwe samafutha wezinhlanzi kungakhuphula izinga lokulala.

Ucwaningo olulodwa lwezingane ezingama-395, ngokwesibonelo, lukhombisile ukuthi ukuthatha ama-600 mg we-omega-3 fatty acids nsuku zonke amasonto ayi-16 kusize ukuthuthukisa ikhwalithi yokulala ().

Kwezinye izimo, ukuthatha amafutha amaningi enhlanzi kungaphazamisa ukulala futhi kube nomthelela ekuqwashisweni.

Kwesinye isifundo, kwabikwa ukuthi ukuthatha umthamo ophakeme wamafutha wezinhlanzi kwandisa izimpawu zokuqwasha nokukhathazeka kwesiguli esinomlando wokudangala ().

Kodwa-ke, ucwaningo lwamanje lukhawulelwe kwizifundo zamacala nemibiko ye-anecdotal.

Ucwaningo olwengeziwe luyadingeka ukuqonda ukuthi imithamo emikhulu ingathinta kanjani ikhwalithi yokulala kubantu jikelele.

Isifinyezo Yize imithamo elinganiselayo kawoyela wezinhlanzi ikhonjisiwe ukuthi ithuthukise ikhwalithi yokulala, isifundo esisodwa secala sikhombisa ukuthi ukuthatha amanani amakhulu kubangele ukuqwasha.

Kungakanani Okuseqile?

Yize izincomo zingahluka kakhulu, izinhlangano eziningi zezempilo zincoma ukuthi kudliwe okungenani ama-milligram angama-250-5500 we-EPA ne-DHA, izinhlobo ezimbili ezibalulekile ze-omega-3 fatty acids, ngosuku (24,,).

Kodwa-ke, inani eliphakeme livame ukunconywa kubantu abanezimo ezithile zempilo, njengesifo senhliziyo noma amazinga aphezulu we-triglyceride ().

Ukubheka, i-softgel ejwayelekile ka-1000-mg kawoyela wezinhlanzi ngokuvamile iqukethe cishe ama-250 mg we-EPA ne-DHA ehlanganisiwe, kanti ithisipuni elilodwa (5 ml) lamaphakethe kawoyela wezinhlanzi angamanzi cishe ku-1,300 mg.

Ngokuya nge-European Food Safety Authority, ama-omega-3 fatty acid supplements angadliwa ngokuphepha ngemithamo efinyelela ku-5,000 mg nsuku zonke (24).

Njengomthetho ojwayelekile wesithupha, uma uhlangabezana nezimpawu ezingezinhle, mane wehlise ukudla kwakho noma ucabangele ukuhlangabezana nezidingo zakho zamafutha e-omega-3 ngemithombo yokudla esikhundleni salokho.

Isifinyezo Kuze kufike ku-5,000 mg we-omega-3 fatty acids ngosuku kuthathwa njengokuphephile. Uma uhlangabezana nezimpawu ezingezinhle, yehlisa ukudla kwakho noma ushintshele emithonjeni yokudla esikhundleni salokho.

Okusemqoka

I-Omega-3 iyingxenye ebalulekile yokudla kanye nezithako ezinjengamafutha wezinhlanzi ezihlotshaniswe nezinzuzo eziningi zezempilo.

Kodwa-ke, ukusebenzisa uwoyela wezinhlanzi omningi ngokweqile kungayilimaza impilo yakho futhi kuholele emiphumeleni emibi efana noshukela ophakeme wegazi kanye nengozi eyengeziwe yokopha.

Namathela kumthamo onconyiwe bese uhlose ukuthola iningi lama-omega-3 fatty acids wakho emithonjeni yokudla ephelele ukuthola inzuzo yokudla okunempilo kakhulu.