Izinzuzo Ezi-6 Zezempilo Ezisuselwa Kuwoyela weKrill

-Delile

• 1. Umthombo Omuhle Wamafutha Anempilo
• 2. Kungasiza Ukulwa Nokuvuvukala
• 3. Kunganciphisa i-Arthritis nobuhlungu obuhlangene
• 4. Kungathuthukisa i-Blood Lipids neNhliziyo Yezempilo
• 5. Kungasiza Ukuphatha Izimpawu ze-PMS
• 6. Kulula Ukungeza Kuhlelo Lwakho
• Okusemqoka
• Izinzuzo Zezempilo ze-Krill Oil

Uwoyela weKrill uyisengezo esithola ukuthandwa ngokushesha njengenye indlela yamafutha wezinhlanzi.

Yenziwe nge-krill, uhlobo lwe-crustacean encane edliwa imikhomo, ama-penguin nezinye izidalwa zasolwandle.

Njengamafutha enhlanzi, ingumthombo we-docosahexaenoic acid (DHA) ne-eicosapentaenoic acid (EPA), izinhlobo zamafutha omega-3 atholakala kuphela emithonjeni yasolwandle. Banemisebenzi ebalulekile emzimbeni futhi baxhunyaniswe nezinzuzo ezahlukahlukene zezempilo (,,, 4).

Ngakho-ke, kuwumqondo omuhle ukuthatha isengezo esiqukethe i-EPA ne-DHA uma ungasebenzisi ama-ounces ayisishiyagalombili okudla kwasolwandle ngesonto ().

Uwoyela weKrill kwesinye isikhathi uthengiswa njengophakeme kunoyili wezinhlanzi, yize kudingeka olunye ucwaningo ngalokho. Akunandaba, kungahle kube nezinzuzo ezithile ezibalulekile zezempilo.

Nazi izinzuzo eziyisithupha ezenzelwe isayensi kawoyela we-krill.

1. Umthombo Omuhle Wamafutha Anempilo

Kokubili uwoyela we-krill no-oyili wezinhlanzi aqukethe amafutha e-omega-3 EPA ne-DHA.

Kodwa-ke, obunye ubufakazi buveza ukuthi amafutha atholakala ku-oyela we-krill angaba lula ukuthi umzimba uwasebenzise kunalawo avela ku-oyela wezinhlanzi, ngoba amafutha amaningi e-omega-3 ku-oyela wezinhlanzi agcinwa ngendlela ye-triglycerides ().

Ngakolunye uhlangothi, ingxenye enkulu yamafutha e-omega-3 kumafutha we-krill ingatholakala ngesimo sama-molecule abizwa nge-phospholipids, okungaba lula ukumunca egazini ().

Izifundo ezimbalwa zithole ukuthi uwoyela we-krill ubusebenza kangcono kunowoyela wezinhlanzi ekukhuphuleni amazinga e-omega-3, futhi ucabange ukuthi izinhlobo zawo ezahlukahlukene zamafutha omega-3 kungenzeka ukuthi kungani (,).

Olunye ucwaningo lufanise ngokucophelela inani le-EPA ne-DHA kumafutha e-krill nakoyela wezinhlanzi, kwatholakala ukuthi amafutha asebenza ngokulinganayo ekukhuphuleni ama-omega-3 egazini ().

Ucwaningo oluningi luyadingeka ukuthola ukuthi ngabe uwoyela we-krill empeleni ungumthombo osebenza kangcono, ongatholakali wamafutha we-omega-3 kunowoyela wezinhlanzi.

Uwoyela weKrill ungumthombo omuhle kakhulu wamafutha enempilo. Amafutha e-omega-3 kumafutha we-krill angaba lula ukuwamunca kunalawo akulawoyela wezinhlanzi, kepha kudingeka izifundo eziningi ukusho ngokuqinisekile.

2. Kungasiza Ukulwa Nokuvuvukala

Ama-omega-3 fatty acids afana nalawo atholakala emafutheni ka-krill akhonjisiwe ukuthi anemisebenzi ebalulekile yokulwa nokuvuvukala emzimbeni ().

Eqinisweni, uwoyela we-krill ungasebenza kakhulu ekulweni nokuvuvukala kuneminye imithombo yasolwandle ye-omega-3 ngoba kubonakala kulula ngomzimba ukuyisebenzisa.

Ngaphezu kwalokho, uwoyela we-krill uqukethe i-pink-orange pigment ebizwa nge-astaxanthin, enemiphumela elwa nokuvuvukala kanye ne-antioxidant ().

Izifundo ezimbalwa seziqalile ukuhlola imiphumela ethile kawoyela we-krill ekuvukeleni.

Ucwaningo olulodwa lwe-test-tube lwathola ukuthi kunciphisa ukukhiqizwa kwama-molecule abangela ukuvuvukala lapho amagciwane ayingozi ethulwa kumaseli emathunjini omuntu ().

Ucwaningo lwabantu abangama-25 abanamazinga amafutha akhuphuke kancane egazini luthole ukuthi ukuthatha izithako eziyi-1,000-mg kawoyela we-krill nsuku zonke kuthuthukise umaka wokuvuvukala ngempumelelo nangaphezu kwesengezo sansuku zonke esingu-2,000-mg se-omega-3s ().

Ngaphezu kwalokho, ucwaningo lwabantu abangama-90 abanokuvuvukala okungapheli luthole ukuthi ukuthatha u-300 mg kawoyela we-krill nsuku zonke kwakwanele ukunciphisa umaka wokuvuvukala kuze kufike kuma-30% ngemuva kwenyanga eyodwa ().

Yize kunezifundo ezimbalwa kuphela eziphenya uwoyela we-krill nokuvuvukala, zikhombisile imiphumela engaba yinzuzo.

Amafutha eKrill aqukethe amafutha omega-3 alwa nokuvuvukala kanye ne-antioxidant ebizwa nge-astaxanthin. Izifundo ezimbalwa kuphela eziphenye ngqo imiphumela kawoyela we-krill ekuvukeleni, kepha konke kuthole imiphumela ezuzisayo.

3. Kunganciphisa i-Arthritis nobuhlungu obuhlangene

Ngoba uwoyela we-krill ubonakala usiza ukunciphisa ukuvuvukala, futhi kungathuthukisa izimpawu zesifo samathambo nobuhlungu bamalunga, okuvame ukubangelwa ukuvuvukala.

Eqinisweni, ucwaningo oluthola uwoyela we-krill lwehlise kakhulu umaka wokuvuvukala luthola nokuthi uwoyela we-krill wehlise ukuqina, ukukhubazeka kokusebenza kanye nobuhlungu ezigulini ezine-rheumatoid noma i-osteoarthritis ().

Isifundo sesibili, esincane kodwa esakhiwe kahle sabantu abadala abangama-50 abanezinhlungu zamadolo eziphansi sathola ukuthi ukuthatha uwoyela we-krill izinsuku ezingama-30 kunciphise kakhulu ubuhlungu babahlanganyeli ngenkathi belele bemi. Iphinde yenyusa uhla lwabo lokunyakaza ().

Ngokwengeziwe, abacwaningi bafunde ngemiphumela kawoyela we-krill kumagundane ane-arthritis. Lapho amagundane ethatha uwoyela we-krill, ayenezici ezithuthukisiwe zesifo samathambo, ukuvuvukala okuncane namaseli okuvuvukala ambalwa emajoyintini abo ().

Ngenkathi kudingeka izifundo eziningi ukuxhasa le miphumela, uwoyela we-krill ubonakala unamandla amahle njengokwelashwa okungeziwe kwesifo samathambo nobuhlungu obuhlangene.

Izifundo eziningana zezilwane kanye nezabantu zithole ukuthi ukuthatha izengezo zikawoyela we-krill kusiza ekuthuthukiseni izinhlungu ezihlangene kanye nezimpawu zesifo samathambo, yize kudingeka izifundo eziningi.

4. Kungathuthukisa i-Blood Lipids neNhliziyo Yezempilo

Amafutha e-Omega-3, ne-DHA ne-EPA ikakhulukazi, athathwa njenganempilo yenhliziyo ().

Ucwaningo lukhombisile ukuthi uwoyela wezinhlanzi ungathuthukisa amazinga e-lipid egazi, futhi uwoyela we-krill ubonakala usebenza futhi. Ucwaningo lukhombisile ukuthi lungasebenza ikakhulukazi ekwehliseni amazinga we-triglycerides namanye amafutha egazi (,,,,).

Ucwaningo oluthile lwaqhathanisa imiphumela kawoyela we-krill kanye ne-omega-3s ehlanziwe kumazinga we-cholesterol kanye ne-triglyceride.

Uwoyela we-krill kuphela ophakamise i-cholesterol "enhle" ye-high-density-lipoprotein (HDL). Kubuye kwasebenza kakhulu ekunciphiseni umaka wokuvuvukala, noma umthamo wawungaphansi kakhulu. Ngakolunye uhlangothi, ama-omega-3s amsulwa ayephumelela kakhulu ekwehliseni i-triglycerides ().

Ukubuyekezwa kwakamuva kwezifundo eziyisikhombisa kuphethe ngokuthi u-oyela we-krill uyasebenza ekwehliseni i-cholesterol "nembi" ye-LDL ne-triglycerides, futhi ingakhuphula ne-cholesterol "enhle" ye-HDL, nayo ().

Olunye ucwaningo lwaqhathanisa uwoyela we-krill namafutha omnqumo futhi lwathola ukuthi uwoyela we-krill wathuthukisa kakhulu amaphuzu wokumelana ne-insulin, kanye nomsebenzi wolwelwesi lwemithambo yegazi ().

Kudingeka izifundo ezengeziwe zesikhathi eside ukuphenya ukuthi uwoyela we-krill uyithinta kanjani ingozi yesifo senhliziyo. Kepha ngokususelwa ebufakazini kuze kube manje, kubonakala kusebenza ngempumelelo ekuthuthukiseni izinto ezithile eziyingozi ezaziwayo.

Ucwaningo luthole ukuthi u-oyela we-krill, njengeminye imithombo yamafutha e-omega-3, angasebenza ekuthuthukiseni amazinga e-lipid egazi nezinye izinto eziyingozi zesifo senhliziyo.

5. Kungasiza Ukuphatha Izimpawu ze-PMS

Ngokuvamile, ukudla amafutha omega-3 kungasiza ekunciphiseni ubuhlungu nokuvuvukala (19).

Ucwaningo oluningi luye lwathola ukuthi ukuthatha ama-omega-3 noma izengezo zikawoyela wezinhlanzi kungasiza ekunciphiseni ubuhlungu besikhathi nezimpawu ze-premenstrual syndrome (PMS), kwezinye izimo ngokwanele ukunciphisa ukusetshenziswa kwemithi yezinhlungu (,,,,).

Kubonakala sengathi uwoyela we-krill, oqukethe izinhlobo ezifanayo zamafutha e-omega-3, ungasebenza ngendlela efanayo.

Ucwaningo oluthile lwaqhathanisa imiphumela kawoyela we-krill nofutha wezinhlanzi kwabesifazane abatholakala bene-PMS ().

Ucwaningo luthole ukuthi yize zombili izithasiselo zibangele ukuthuthuka okuphawulekayo kwezibalo, abesifazane abathatha uwoyela we-krill bathathe imishanguzo yezinhlungu encane kunabesifazane abathatha uwoyela wezinhlanzi ().

Lolu cwaningo luphakamisa ukuthi uwoyela we-krill ungasebenza okungenani njengeminye imithombo yamafutha e-omega-3 ekuthuthukiseni izimpawu ze-PMS.

Ucwaningo oluningi luye lwathola ukuthi amafutha omega-3 angasiza ekuthuthukiseni ubuhlungu besikhathi ne-PMS. Kuze kube manje yisifundo esisodwa kuphela esaphenya ngemiphumela kawoyela we-krill ku-PMS, kepha imiphumela yayithembisa.

6. Kulula Ukungeza Kuhlelo Lwakho

Ukuthatha uwoyela we-krill kuyindlela elula yokwandisa ukungena kwakho kwe-EPA ne-DHA.

Itholakala kabanzi futhi ingathengwa ku-inthanethi noma emakhemisi amaningi. Ama-capsules ngokuvamile mancane kunalawo wezengezo zikawoyela wezinhlanzi, futhi kungenzeka angabi namathuba amancane okubangela ukubopha noma i-aftertaste yenhlanzi.

Uwoyela weKrill ubuye uthathwe njengokukhetha okusimeme ukwedlula uwoyela wezinhlanzi, ngoba i-krill igcwele kakhulu futhi izala ngokushesha. Ngokungafani namafutha ezinhlanzi, iqukethe ne-astaxanthin.

Ngeshwa, futhi kuza nethegi lentengo eliphakeme kakhulu.

Izinhlangano zezempilo zivame ukuncoma ukuphuza ama-250-500 mg ngosuku lwe-DHA ne-EPA kuhlangene (26).

Kodwa-ke, kudingeka izifundo eziningi ngaphambi kokunconywa ngomthamo ofanele kawoyela we-krill. Qiniseka ukuthi ulandela imiyalo yephakeji noma uxoxe ngayo nodokotela wakho.

Akunconyiwe ukweqa i-5,000 mg ye-EPA ne-DHA kuhlanganiswe ngosuku, kusuka ekudleni noma kwizithasiselo (26).

Ekugcineni, khumbula ukuthi abanye abantu akufanele bathathe uwoyela we-krill ngaphandle kokubonisana nodokotela babo. Lokhu kufaka noma ngubani othatha izinciphisi zegazi, abantu abalungiselela ukuhlinzwa noma abesifazane abakhulelwe noma abancancisayo (4).

Lokhu kungenxa yokuthi amafutha e-omega-3 angaba nomphumela wokulwa nokujiya ngamanani aphezulu, yize ubufakazi obukhona bukhomba ukuthi lokhu kungenzeka kungabi yingozi. Uwoyela weKrill awufundelwanga ukuphepha ngesikhathi sokukhulelwa noma lapho uncelisa.

Kufanele futhi ugweme ukuthatha uwoyela we-krill uma une-allergies yokudla kwasolwandle.

Ama-capsules ka-krill atholakala kabanzi futhi athanda ukuba mancane kunama-capsules kawoyela wezinhlanzi. Qiniseka ukuthi ulandela izincomo zomthamo kwiphakeji.

Okusemqoka

Uwoyela weKrill uzitholela igama ngokushesha njengenye indlela yamafutha wezinhlanzi.

Inganikela ngezinzuzo ezihlukile ezinjengomthamo omncane, ama-antioxidants, ukutholwa okusimeme nemiphumela emibi embalwa.

Ukuthi inezimfanelo eziphakeme ngokwengeziwe yini kuwoyela wezinhlanzi kusazobonakala, futhi kudingeka izifundo eziningi ukuze kucaciswe imiphumela yezempilo kanye nomthamo ofanele.

Kodwa-ke, ubufakazi kuze kube manje buveza ukuthi u-oyela we-krill uwumthombo osebenzayo wamafutha e-omega-3 ahlinzeka ngezinzuzo eziningana ezenzelwe isayensi.

Izinzuzo Zezempilo ze-Krill Oil