I-Omega-3 kanye nokudangala

-Delile

• Amafutha ezinhlanzi
• Okushiwo ngucwaningo nge-omega-3s kanye nokudangala
• Amafomu nemithamo ye-Omega-3
• Izingozi nezinkinga
• Umbono

Ukubuka konke

Ama-omega-3 fatty acids abaluleke ngendlela emangalisayo emisebenzini yawo eminingi emzimbeni. Kufundwe kahle ngemiphumela yayo empilweni yenhliziyo nokuvuvukala - kanye nempilo yengqondo.

Ngakho-ke yini esiyaziyo? Sekuyiminyaka engaphezu kwengu-10, abacwaningi befunda imiphumela i-omega-3 engaba nayo ekucindezelekeni, kanye nezinye izimo zengqondo nezokuziphatha. Yize ucwaningo lusanda kwenziwa, futhi kuningi okudinga ukwenziwa ngaphambi kokuba kwenziwe iziphetho zokugcina, bekuthembisa. Ucwaningo oluningi lukhombisa ukuthi ama-omega-3s angasiza ekwelapheni ezinye izinhlobo zokudangala.

Qhubeka ufunde ukuze ufunde kabanzi ngocwaningo kanye nezinzuzo nemiphumela emibi ye-omega-3.

Amafutha ezinhlanzi

Kunezinhlobo ezintathu ezinkulu ze-omega-3s ekudleni, kanti ezimbili zitholakala ku-oyili wezinhlanzi: i-DHA (docosahexaenoic acid) ne-EPA (eicosapentaenoic acid). Ungathola uwoyela wezinhlanzi ngokufaka izinhlanzi ekudleni kwakho noma ngesengezo.

Kubandakanya uwoyela wezinhlanzi kanye ne-omega-3s njengengxenye yokudla okunempilo kukhonjisiwe ukuthi kuyathuthuka noma, kwezinye izimo, kuvimbela izimo zezempilo eziningana, kufaka phakathi isifo senhliziyo, isifo samathambo, kanye ne-cholesterol ephezulu. Ezinye izimo ziyacwaningwa futhi kubukeka sengathi nazo zingasizwa nge-omega-3 no-oyili wezinhlanzi. Lokhu kufaka phakathi i-ADHD kanye nezinye izinhlobo zomdlavuza.

Kuhle ukuthi uqaphele ukuthi uwoyela wezinhlanzi kanye ne-cod oyela akuyona into efanayo. Uwoyela wezinhlanzi awunawo amanye amavithamini afana no-D no-A.

Okushiwo ngucwaningo nge-omega-3s kanye nokudangala

Ingqondo yakho idinga uhlobo lwamafutha acid akuma-omega-3s ukuze asebenze kahle. Abanye bakholelwa ukuthi labo abahlangabezana nokudangala kungenzeka bangabi nayo i-EPA ne-DHA eyanele. Lesi yisisekelo abacwaningi abasisebenzisayo njengoba befunda izinzuzo ezingaba khona zokusebenzisa i-omega-3 kanye nophethiloli wezinhlanzi ukwelapha ukudangala.

, abacwaningi babuyekeza idatha kusuka ezifundweni ezintathu ezazisebenzisa i-EPA ekwelapheni izinhlobo ezintathu zokucindezeleka: ukucindezelwa okuphindayo okukhulu kubantu abadala, ukucindezeleka okukhulu ezinganeni, kanye nokudangala kwengqondo. Iningi lezifundo ezithatha i-EPA kuzo zonke izinhlobo zikhombise ukuthuthuka okuphawulekayo futhi zahlomula ku-EPA uma kuqhathaniswa nalezo ezine-placebo.

I-omega-3s kanye nokudangala kukhombisile ukuthi i-DHA nayo ingadlala indima ebalulekile kanye ne-EPA ekwelapheni izinhlobo ezahlukahlukene zokucindezeleka. Labo abanokucindezeleka okuncane, ukucindezeleka kwangemva kokubeletha, kanye nemibono yokuzibulala babenamazinga aphansi e-EPA ne-DHA. Lezi zifundo zikhombise ukuthi inhlanganisela ye-EPA ne-DHA etholakala emafutheni wezinhlanzi kubonakala sengathi ithuthukisa izimpawu zokucindezeleka kwabahlanganyeli abaningi ezihlolwe.

Sekukonke, ucwaningo olwenziwe kuze kube manje lubonakala luhle ekusetshenzisweni kukawoyela wezinhlanzi kanye ne-omega-3 ekwelapheni nasekulawuleni ukudangala. Kodwa-ke, izifundo eziningi zivuma isidingo sezifundo ezinkudlwana kanye nocwaningo oluqhubekayo ngale ndaba.

Amafomu nemithamo ye-Omega-3

Ama-Omega-3s angafakwa ekudleni kwakho ngezindlela ezahlukahlukene. Ezinye zazo yilezi:

• ukufaka izinhlanzi eziningi ekudleni kwakho, ikakhulukazi i-salmon, i-trout, i-tuna, ne-shellfish
• izengezo zamafutha ezinhlanzi
• uwoyela wefilakisi
• uwoyela ulwelwe
• uwoyela we-canola

Izincoma ukuthi udle izinhlayiya ezi-2-3 zezinhlanzi isonto ngalinye, kufaka phakathi izinhlobo ezahlukahlukene. Ukukhonza umuntu omdala ngama-ounces ama-4. Ukukhonza ingane ngama-ounces ama-2.

Umthamo wokwelapha izimo ezahlukahlukene zezempilo ngama-supplements uyahlukahluka kusimo nobukhulu baso. Kufanele uqiniseke ukuthi ukhuluma nodokotela wakho mayelana nokuthi imuphi umthamo ongakulungela wena nangaphambi kokungeza noma isiphi isengezo kuhlobo lwakho lwezempilo.

Izingozi nezinkinga

Akufanele uthathe i-omega-3 engaphezulu kokunconywa udokotela wakho ngoba ingaba yingozi empilweni yakho. Ama-acid amaningi kakhulu ku-omega-3s angaba nomthelela omubi empilweni yakho. Le miphumela emibi ifaka phakathi:

• kwandise i-cholesterol ye-LDL
• ubunzima bokulawula amazinga kashukela egazini
• ingozi ephezulu yokopha

Izingane nabesifazane abakhulelwe bangaba sengozini ye-mercury kwezinye izinhlanzi futhi akufanele bathathe uwoyela wezinhlanzi noma badle izinhlobo ezithile zezinhlanzi ngaphandle kokukhuluma nodokotela wabo kuqala. Lapho udla izinhlanzi ezithile, kunengozi enkulu yokufaka ushevu we-mercury. Lezi zinhlobo zezinhlanzi zifaka:

• i-albacore tuna
• imackerel
• i-swordfish
• i-tilefish

Uma uxabana ne-shellfish, kufanele ukhulume nodokotela wakho ngaphambi kokuthatha izengezo zamafutha ezinhlanzi. Akukabi bikho okwenziwe ucwaningo olwanele ukuthola ukuthi ngabe zizokuthinta yini ukungezwani komzimba kwakho noma cha.

Amafutha ezinhlanzi nezengezo ze-omega-3 nazo zingaxhumana neminye imithi - kufaka phakathi eminye engaphezulu kwekhawunta. Khuluma nodokotela wakho ngaphambi kokuqala noma yiziphi izithako ezintsha noma amavithamini.

Umbono

Sekukonke, ucwaningo olwenziwe kuze kube manje lukhombise inzuzo yokusebenzisa i-omega-3 no-oyili wezinhlanzi ekwelapheni izifo ezinhlobonhlobo zokucindezeleka, kuhlangene nezinye izindlela zokwelapha.

Ngenkathi kusenocwaningo oluthe xaxa oludinga ukwenziwa kule ndawo, imiphumela yokuqala ibukeka iyinhle. Yize kunemiphumela engemihle yokuthola amanani anconyiwe kawoyela wezinhlanzi kanye ne-omega-3s ekudleni kwakho, kufanele kube yinto oxoxa ngayo nodokotela wakho. Noma uwoyela wenhlanzi uyisengezo semvelo, kufanele ukhulume nodokotela wakho kuqala ukuze uqiniseke ukuthi awuhlangani neminye imithi noma esinye isimo sezokwelapha.

Kwamanye amakhambi nezengezo, lokhu kungasiza ekwelapheni ukucindezeleka kwakho.