Ngabe u-Oyela oFilisiwe noma u-Oyili Wenhlanzi Yindlela Engcono Yokukhetha?

-Delile

• Uyini uwoyela wefilakisi?
• Uyini uwoyela wezinhlanzi?
• Ukuqhathaniswa kwe-Omega-3
• Izinzuzo ezabiwe
• Impilo yenhliziyo
• Impilo yesikhumba
• Ukuvuvukala
• Izinzuzo eziqondene namafutha wefilakisi
• Izinzuzo eziqondene nowoyela wezinhlanzi
• Imuphi uwoyela ongcono?
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Amafutha we-flaxseed kanye ne-fish oil kukhuthazwa kokubili ngenxa yezinzuzo zabo zezempilo.

Womabili la mafutha ahlinzeka ngama-omega-3 fatty acids futhi akhonjisiwe ukunciphisa izinto ezinobungozi zesifo senhliziyo, ezifana nomfutho wegazi ophezulu ().

Noma kunjalo, ungazibuza ukuthi ahluke kanjani - futhi uma eyodwa izuzisa ngokwengeziwe.

Lo mbhalo ubheka ukufana nokwehluka phakathi kukawoyela we-flaxseed kanye ne-fish oil, ukuze ubone ukuthi yikuphi ukukhetha okuhle kuwe.

Uyini uwoyela wefilakisi?

Isitshalo sefilakisi (Linum usitatissimum) Isitshalo sasendulo ebesilinywa kusukela ekuqaleni kwempucuko ().

Yaqala ukusetshenziswa e-United States ukwenza indwangu yezingubo nezinye izimpahla zendwangu.

Isitshalo sefilakisi sinezimbewu ezinomsoco ezaziwa kakhulu ngokuthi imbewu yefilakisi.

Amafutha efilakisi atholakala ngezinhlamvu zefilakisi ezivuthiwe nezomisiwe ezicindezelwa kakhulu. Amafutha ayaziwa nangokuthi i-linseed oil.

Amafutha anamanzi angasetshenziswa ngezindlela ezahlukahlukene. Itholakala ngokuhweba kuzo zombili izinhlobo ze-liquid ne-capsule.

Ucwaningo oluningi luxhumanise uwoyela wefilakisi nezinzuzo zezempilo ezinamandla, okungenzeka zihlobene nokuqukethwe kwawo okuphezulu kwama-omega-3 fatty acids () anempilo yenhliziyo.

Uwoyela wefilakisi wenziwa ngokucindezela imbewu yefilakisi eyomile. Le oyili icebile ku-omega-3 fatty acids futhi ihlotshaniswe nezinzuzo eziningi zezempilo.

Uyini uwoyela wezinhlanzi?

Uwoyela wezinhlanzi ungenye yezithako zokudla ezisetshenziswa kakhulu emakethe.

Kwenziwa ngokukhipha uwoyela ezicutshini zezinhlanzi.

Izithasiselo zivame ukwenziwa ngoyili okhishwe ezinhlanzini ezinamafutha, njenge-herring, i-mackerel, noma i-tuna, enothe kakhulu ngama-omega-3 fatty acids (4).

I-American Heart Association (AHA) incoma ukuthi kudliwe izinhlobo zezinhlanzi ezinamafutha okungenani kabili ngesonto ukuthola izinzuzo zempilo yenhliziyo kuma-omega-3 fatty acids ().

Noma kunjalo, abantu abaningi bayasilela kulokhu kuncoma.

Izengezo zamafutha ezinhlanzi zingakusiza ukuthi udle ama-omega-3 fatty acids anele, ikakhulukazi uma ungeyena umlandeli wezinhlanzi zasolwandle.

Izengezo ezijwayelekile zamafutha ezinhlanzi ziqukethe i-1,000 mg ye-omega-3 fatty acids, elingana ne-3-ounce (85-gram) yokuhlinzeka ngezinhlanzi ezinamafutha (4).

Njengamafutha anefilakisi, izinzuzo eziningi zamafutha ezinhlanzi zibonakala zivela kuma-omega-3 fatty acids.

Izifundo eziningi zixhumanise uwoyela wezinhlanzi nezimpawu ezithuthukisiwe zesifo senhliziyo (,).

Eqinisweni, izithasiselo ezithile zikawoyela wezinhlanzi zivame ukunikezwa abahlinzeki bezempilo ukwehlisa amazinga e-triglyceride egazi.

Izengezo zamafutha ezinhlanzi zenziwa ngamafutha akhishwa ezicutshini zezinhlanzi. Izengezo zamafutha ezinhlanzi zicebile ngama-omega-3 fatty acids futhi zinganciphisa izinto ezinobungozi ezihambisana nesifo senhliziyo.

Ukuqhathaniswa kwe-Omega-3

I-Omega-3 fatty acids ingamafutha abalulekile, okusho ukuthi kumele uwathole ekudleni okudlayo, njengoba umzimba wakho ungeke ukwenze.

Ziye zahlotshaniswa nezinzuzo eziningi zezempilo, njengokuncipha kwengozi yesifo senhliziyo, ukuvuvukala okunciphile, kanye nomoya othuthukisiwe (,,).

Uwoyela wezinhlanzi nowoyela wefilakisi ngalinye liqukethe inani elihlaba umxhwele lama-omega-3 fatty acids.

Izinhlobo eziyinhloko ze-omega-3s ku-oyili wezinhlanzi yi-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA) ().

Isengezo esivamile samafutha wezinhlanzi siqukethe i-180 mg ye-EPA kanye ne-120 mg ye-DHA, kepha inani liyahluka ngokuya ngesengezo nomkhiqizo (4).

Ngakolunye uhlangothi, uwoyela we-flaxseed uqukethe i-omega-3 fatty acid eyaziwa nge-alpha-linoleic acid (ALA) ().

I-EPA ne-DHA zitholakala kakhulu ekudleni kwezilwane njengezinhlanzi ezinamafutha, kuyilapho i-ALA itholakala kakhulu ezitshalweni.

Ukungenela Okunele (AI) kwe-ALA kungu-1.1 amagremu ngosuku kwabesifazane abadala kanye no-1.6 amagremu ngosuku kwabesilisa abadala (4).

Ku-isipuni esingu-1 (15 mL), uwoyela we-flaxseed uqukethe u-7.3 gram we-ALA, odlula kakhulu izidingo zakho zansuku zonke (4,).

Kodwa-ke, i-ALA ayisebenzi ngokuphila futhi idinga ukuguqulwa ibe yi-EPA ne-DHA ukuze isetshenziselwe enye into ngaphandle nje kwamandla agciniwe njengezinye izinhlobo zamafutha ().

Ngenkathi i-ALA kuseseyi-fatty acid ebalulekile, i-EPA ne-DHA zixhunyaniswe nezinzuzo eziningi zezempilo ().

Ngokwengeziwe, inqubo yokuguqula isuka ku-ALA iye ku-EPA ne-DHA ayisebenzi kahle kubantu ().

Isibonelo, olunye ucwaningo luthole ukuthi u-5% kuphela we-ALA oguqulwa ube yi-EPA kanti ngaphansi kuka-0.5% we-ALA uguqulwa ube yi-DHA kubantu abadala ().

Kokubili uwoyela wezinhlanzi nowoyela wefilakisi bacebile ku-omega-3 fatty acids. Uwoyela wezinhlanzi uphakeme ku-EPA ne-DHA, kanti uwoyela we-flaxseed ucebile ku-ALA.

Izinzuzo ezabiwe

Ngenkathi uwoyela wezinhlanzi nowoyela wefilakisi uhlukile, anganikeza ezinye zezinzuzo ezifanayo zezempilo.

Impilo yenhliziyo

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni jikelele ().

Ucwaningo oluningi luthole ukuthi womabili amafutha kawoyela nofishi wezinhlanzi angasiza impilo yenhliziyo.

Ngokuqondile, ukwengeza ngalawo mafutha kukhonjisiwe ekwehliseni amazinga omfutho wegazi kubantu abadala, noma ngemithamo emincane (,,,).

Ngokwengeziwe, izengezo zikawoyela wezinhlanzi zixhunyaniswe ngokuqinile ne-triglycerides eyehlisiwe.

Ngaphezu kwalokho, ukufaka uwoyela wezinhlanzi kuthuthukisa ne-cholesterol ye-HDL (enhle) futhi kungehlisa i-triglycerides yegazi lakho kuze kufike ku-30% (,).

Amafutha anamanzi angahle abe nemiphumela ezuzisayo emazingeni e-cholesterol lapho ethathwa njengesengezo. Olunye ucwaningo lukhombisile ukuthi uwoyela we-flaxseed ungasebenza ekwehliseni i-cholesterol ye-LDL (embi) nokukhuphula i-cholesterol ye-HDL evikelayo (,,).

Impilo yesikhumba

Amafutha we-flaxseed kanye ne-fish oil kusiza isikhumba sakho, ikakhulu ngenxa ye-omega-3 fatty acid.

Ucwaningo oluningi lukhombisile ukuthi izengezo zikawoyela wezinhlanzi zingathuthukisa izinkinga zesikhumba eziningi, kufaka phakathi i-dermatitis, i-psoriasis, nokulimala kwesikhumba okubangelwa ukuvezwa kwe-ultraviolet (UV) ().

Ngokufanayo, uwoyela wefilakisi ungasiza ekwelapheni izifo eziningi zesikhumba.

Isibonelo, isifundo esisodwa esincane kwabesifazane abayi-13 sathola ukuthi ukufaka uwoyela wefilikisi amasonto ayi-12 kuthuthukise izakhiwo zesikhumba njengokuzwela kwesikhumba, ukufuthwa, nokushelela ().

Ukuvuvukala

Ukuvuvukala okungapheli kuhlotshaniswa nengozi eyandayo yezimo ezinjengesifo sikashukela nesifo sikaCrohn.

Ukulawula ukuvuvukala kunganciphisa izimpawu ezihambisana nalezi zifo.

Uwoyela wezinhlanzi ukhonjisiwe ukuthi unezakhiwo ezilwa nokuvuvukala ezifundweni zocwaningo, ngenxa yokuqukethwe kwawo okunamafutha e-omega-3 ().

Isibonelo, uwoyela wezinhlanzi uhlotshaniswe nokukhiqizwa okwehlisiwe kwamakaki wokuvuvukala abizwa ngama-cytokines (,).

Ngaphezu kwalokho, ucwaningo oluningi luthole imiphumela ezuzisayo kawoyela wezinhlanzi ekuvukeleni okuhambisana nezimo ezingamahlalakhona, njengezifo zamathumbu ezivuthayo, isifo samathambo, kanye ne-lupus ().

Kodwa-ke, ucwaningo ngamafutha we-flaxseed kanye nomphumela walo ekuvuvukeni kuhlanganisiwe.

Ngenkathi ezinye izifundo zezilwane zikhombe amandla ka-oyela aphikisayo okulwa nokuvuvukala, imiphumela ehilela abantu ixubekile (,).

Ekugcineni, ucwaningo olwengeziwe ludingeka ukuqonda ngokugcwele umthelela wamafutha we-flaxseed anti-inflammatory kubantu.

Womabili la mafutha angasiza ekwehliseni umfutho wegazi futhi athuthukise amazinga e-triglyceride ne-cholesterol. Amafutha e-flaxseed kanye ne-fish oil kukhuthaza impilo yesikhumba. Uwoyela wezinhlanzi ukhombisile ukuthi unezinto ezinamandla ezilwa nokuvuvukala, kanti ucwaningo luxubene namafutha anefilakisi.

Izinzuzo eziqondene namafutha wefilakisi

Ngaphezu kwezinzuzo zezempilo ezabiwe ngenhla ngamafutha wezinhlanzi, uwoyela we-flaxseed ungasiza futhi ekwelapheni izimpawu zamathumbu.

Ucwaningo lukhombise ukuthi uwoyela wefilakisi ungasiza ekwelapheni ukuqunjelwa kanye nohudo.

Isifundo esisodwa sesilwane sikhombise uwoyela wefilakisi ukuthi ube nemiphumela yokulahla isisu kanye ne-antidiarrheal ().

Olunye ucwaningo lukhombise ukuthi ukusetshenziswa kwansuku zonke kwe-4 mL kawoyela we-flaxseed kusize ekuthuthukiseni ukuhlala kwamathumbu nokuqina kwesitulo kubantu abanezifo zokugcina izinso ku-dialysis ().

Ngenkathi lezi zifundo ezimbili zithembisa, ucwaningo oluningi ludingeka ukuqonda ngokugcwele ukusebenza kukawoyela we-flaxseed ekwelapheni ukuqunjelwa nohudo.

Amafutha agxishiwe angasiza ekwelapheni ukuqunjelwa kanye nohudo, kepha kudingeka olunye ucwaningo.

Izinzuzo eziqondene nowoyela wezinhlanzi

Uwoyela wezinhlanzi uhlotshaniswe nezinzuzo ezimbalwa zezempilo.

Isibonelo, uwoyela wezinhlanzi uboniswe ukuthi uthuthukisa izimpawu zokuphazamiseka okuthile kwezempilo yengqondo, kufaka phakathi ukucindezeleka, isifo se-bipolar, ne-schizophrenia (,,).

Ngokwengeziwe, uwoyela wezinhlanzi ungasiza ekwelapheni ukuphazamiseka kokuziphatha ezinganeni.

Izifundo eziningi zixhume izengezo zikawoyela wezinhlanzi ngokuthuthuka kokungasebenzi kahle, ukuqaphela, kanye nolaka ezinganeni ezincane (,).

Amafutha ezinhlanzi angasiza ekuthuthukiseni izimpawu zezimo ezithile zempilo yengqondo kubantu abadala kanye nokuphazamiseka kokuziphatha ezinganeni.

Imuphi uwoyela ongcono?

Kokubili uwoyela wezinhlanzi nowoyela wefilakisi kukhuthaza ezempilo futhi banocwaningo olusezingeni lokuxhasa izimangalo zabo zezempilo.

Kodwa-ke, ngenkathi uwoyela ngamunye unezinzuzo zawo ngazinye, uma kukhulunywa ngezinzuzo ezabiwe, uwoyela wezinhlanzi ungathola inzuzo.

Lokhu kungenzeka ngoba uwoyela wenhlanzi kuphela oqukethe i-EPA esebenzayo ne-DHA omega-3 fatty acids.

Ngaphezu, i-ALA ayiguqulwa kahle ibe yi-EPA ne-DHA. Ngoba inani elincane kakhulu le-ALA eliguqulwa libe yi-DHA ne-EPA, kungenzeka ukuthi ukuthatha uwoyela wezinhlanzi ocebile nge-EPA- ne-DHA kuzohlinzeka ngezinzuzo zemitholampilo engaphezulu kokuthatha uwoyela we-flaxseed.

Futhi, kukhona olunye ucwaningo lwekhwalithi olusekela imiphumela yokulwa nokuvuvukala kawoyela wezinhlanzi nomphumela wayo ekuthuthukiseni izinkomba zobungozi besifo senhliziyo, njengokunciphisa ama-triglycerides nokwenza ngcono amazinga e-cholesterol.

Kodwa-ke, izengezo zikawoyela wezinhlanzi kungenzeka zingafaneli wonke umuntu.

Isibonelo, amanye amaphilisi kawoyela wezinhlanzi angaqukatha inani elincane lezinhlanzi noma amaprotheni e-shellfish.

Ngenxa yalokhu, izithasiselo zikawoyela wezinhlanzi eziningi ziqukethe isexwayiso, “Gwema lo mkhiqizo uma uxabana nezinhlanzi noma izimbaza” ebhodleleni.

Ngakho-ke, uwoyela we-flaxse kungaba yindlela efanelekile kulabo abanenhlanzi noma i-shellfish yokungezwani komzimba.

Ngokwengeziwe, i-flaxseed nayo ingakulungela kangcono labo abalandela ukudla kwemifino noma i-vegan.

Kodwa-ke, kukhona ezinye izithako ze-omega-3 ezisebenza kahle kakhulu kufaka phakathi uwoyela we-algae.

Ngenkathi bobabili uwoyela we-flaxseed kanye ne-fish oil kunezinzuzo ngazinye, uwoyela wezinhlanzi ungaba usizo kakhulu ezinzuzweni zabo ezabiwe ezifana nempilo yenhliziyo nokuvuvukala.

Okubalulekile

Amafutha e-flaxseed nofishi wezinhlanzi ahlinzeka ngezinzuzo ezifanayo zezempilo, kufaka phakathi ukulawulwa kwesikhumba nomfutho wegazi.

Amafutha wezinhlanzi kuphela aqukethe i-EPA esebenzayo ne-DHA omega-3 fatty acids futhi angasiza kakhulu ekuthuthukiseni impilo yenhliziyo yonke, ukuvuvukala, nezimpawu zempilo yengqondo.

Kodwa-ke, uwoyela we-flaxseed uletha izinzuzo zawo empilweni yamathumbu futhi kungaba yindlela enhle yokuqinisa i-ALA omega-3 fatty acids kulabo abanezifo zezinhlanzi noma abalandela ukudla kwe-vegan.

Kunoma ikuphi, uma unentshisekelo yokuzama uwoyela wefilakisi noma uwoyela wezinhlanzi ukuthuthukisa impilo, kungcono ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo kuqala.

Thenga uwoyela wefilakisi noma uwoyela wenhlanzi online.