Ngabe i-Omega-3 Oil Oil ingakusiza wehlise isisindo?

-Delile

• Yini i-Fish Oil Omega-3s?
• Uwoyela Wezinhlanzi Unganciphisa Indlala Nokudla
• Uwoyela Wezinhlanzi Ungakhuphula Umzimba
• Uwoyela Wezinhlanzi Ungakhulisa Imiphumela Yokuzivocavoca
• Amafutha Wenhlanzi Angakusiza Ekulahlekelweni Amafutha Nama-intshi
• Isikali nokuphepha
• Okusemqoka

Uwoyela wezinhlanzi ungenye yezithako ezivame kakhulu emakethe.

Inothe ngama-omega-3 fatty acids, anikela ngezinzuzo ezahlukahlukene zezempilo, kufaka phakathi impilo engcono yenhliziyo nengqondo, ingozi encishisiwe yokudangala kanye nempilo yesikhumba engcono kakhulu (,,,).

Abaphenyi baphakamise nokuthi u-oyela wezinhlanzi u-omega-3s angasiza abantu ukuthi banciphise isisindo kalula. Kodwa-ke, izifundo azivumelani, futhi imibono ngale nzuzo engaba khona ihlala ihlukanisiwe.

Lo mbhalo ubuyekeza ubufakazi obukhona bokuthi ama-omega-3s avela ku-oyili wezinhlanzi angakusiza yini ukuthi wehle emzimbeni.

Yini i-Fish Oil Omega-3s?

I-Omega-3 fatty acids ingumndeni wamafutha obalulekile empilweni yomuntu.

Kunezinhlobo eziningana zamafutha e-omega-3, kepha ezibaluleke kakhulu zingahlukaniswa ngamaqembu amabili amakhulu:

• Ama-acids ama-omega-3 abalulekile: I-Alpha-linolenic acid (ALA) ukuphela kwe-omega-3 fatty acid ebalulekile. Kutholakala ezinhlotsheni eziningi zokudla kwezitshalo. Ama-walnuts, imbewu ye-hemp, imbewu ye-chia, imbewu yefilakisi kanye namafutha awo yimithombo ecebe kakhulu.
• I-omega-3 fatty acids: Amabili aziwa kakhulu yi-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA).Zitholakala kakhulu kumafutha wezinhlanzi nezinhlanzi ezinamafutha, kepha nasezinhlanzini zasolwandle, ulwelwe no-algae oyili.

I-ALA ibhekwa njengebalulekile ngoba umzimba wakho awukwazi ukuyikhiqiza. Lokhu kusho ukuthi kufanele uthole lolu hlobo lwamafutha ekudleni kwakho.

Ngakolunye uhlangothi, i-EPA ne-DHA akubhekwa njengobalulekile ngokomthetho, ngoba umzimba womuntu ungasebenzisa i-ALA ukuzikhiqiza.

Noma kunjalo, lokhu kuguqulwa akusebenzi kahle kubantu. Umzimba wakho uphenduka cishe u-2-10% we-ALA oyisebenzisa ibe yi-EPA ne-DHA ().

Ngalesi sizathu, ochwepheshe abaningi bezempilo beluleka ngokuthatha cishe u-200-300 mg we-EPA ne-DHA ngosuku. Ungakwenza lokhu ngokudla cishe izingxenye ezimbili zezinhlanzi ezinamafutha ngesonto, noma ungathatha ibhekwa.

I-EPA ne-DHA bayabandakanyeka emisebenzini eminingi ebalulekile yomzimba futhi badlala indima ebaluleke kakhulu ekuthuthukiseni ubuchopho namehlo nomsebenzi (,).

Ucwaningo lukhombisa ukuthi ukugcina amazinga anele e-EPA ne-DHA kungasiza futhi ekuvimbeleni ukuvuvukala, ukudangala, umdlavuza webele kanye nokushoda kokunaka ukungasebenzi kahle (ADHD) (,,,).

Kunezengezo eziningi zamafutha ezinhlanzi omega-3 emakethe, evame ukutholakala njengamaconsi kawoyela noma amaphilisi.

Isifinyezo: Uwoyela wezinhlanzi ucebile ku-omega-3s EPA ne-DHA, okubandakanyeka emisebenzini eminingi ebalulekile yomzimba. Eminye imithombo yala ma-omega-3 amabili afaka phakathi izinhlanzi ezinamafutha, izinhlanzi zasolwandle kanye ne-algae.

Uwoyela Wezinhlanzi Unganciphisa Indlala Nokudla

Amafutha ezinhlanzi ama-omega-3s angasiza abantu ukuthi banciphise isisindo ngezindlela eziningana, eyokuqala okubandakanya ukunciphisa indlala nokudla.

Lo mphumela ungaba wusizo ikakhulukazi kulabo abalandela ukudla okunciphisa umzimba, kwesinye isikhathi okuholela ekwandeni kwemizwa yendlala.

Kwesinye isifundo, abantu abaphilile ekudleni kokunciphisa isisindo basebenzise okungaphansi kuka-0.3 amagremu noma ngaphezulu kuka-1.3 amagremu kawoyela wezinhlanzi u-omega-3s ngosuku. Iqembu elinamafutha enhlanzi ephezulu libike ukuthi lizizwa ligcwele kakhulu kufika emahoreni amabili ngemuva kokudla ().

Noma kunjalo, le miphumela ayiyona yonke indawo.

Isibonelo, kolunye ucwaningo oluncane, abantu abadala abanempilo abangalandeli indlela yokudla kwesisindo banikezwa ama-gramu ama-5 kawoyela wezinhlanzi noma i-placebo usuku ngalunye.

Iqembu likawoyela wezinhlanzi libike ukuthi lizizwa ligcwele u-20% ngaphansi kokudla kwasekuseni okujwayelekile futhi lahlangabezana nesifiso esinamandla sokudla esingu-28% ().

Ngaphezu kwalokho, izifundo eziningana ezigulini ezinomdlavuza noma isifo se-renal zibike ukwanda kwesifiso sokudla noma ikhalori kulabo abanikezwe uwoyela wezinhlanzi, uma kuqhathaniswa nezinye ezinikezwe i-placebo (,,).

Kuyathakazelisa ukuthi olunye ucwaningo luthi uwoyela wezinhlanzi u-omega-3s akhuphule amazinga e-hormone egcwele kubantu abakhuluphele, kepha anciphise amazinga e-hormone efanayo kubantu abangakhuluphele kakhulu ().

Ngakho-ke, kungenzeka ukuthi imiphumela iyehluka ngokuya ngesimo sakho sempilo nokudla kwakho. Kodwa-ke, kudingeka izifundo eziningi ngaphambi kokuba kwenziwe iziphetho ezinamandla.

Isifinyezo: Uwoyela wezinhlanzi ungasebenza kakhulu ekwehliseni indlala nesifiso kubantu abaphilile abalandela ukudla okunciphisa umzimba. Kodwa-ke, kudingeka izifundo eziningi.

Uwoyela Wezinhlanzi Ungakhuphula Umzimba

Enye indlela uwoyela wezinhlanzi u-omega-3s angakusiza ukuthi wehle isisindo ngokwandisa umzimba wakho.

I-metabolism yakho ingalinganiswa ngesilinganiso sakho se-metabolic, esinquma inani lamakhalori owashisayo usuku nosuku.

Ukuphakama kwesilinganiso sakho se-metabolic, amakhalori owashisayo kakhulu futhi kuba lula ukwehlisa isisindo futhi uwugcine ungekho.

Olunye ucwaningo oluncane lubike ukuthi lapho abantu abadala abanempilo bethatha ama-gramu ayi-6 kawoyela wezinhlanzi ngosuku amasonto ayi-12, amazinga abo okunciphisa umzimba enyuka cishe ngo-3.8% ().

Kwesinye isifundo, lapho abesifazane asebekhulile abaphilile bethatha amagremu ama-3 kawoyela wezinhlanzi ngosuku amasonto ayi-12, amazinga abo emethambo enyuke ngo-14%, okulingana nokushisa ama-calories angu-187 ngosuku ().

Muva nje, ucwaningo luthole ukuthi lapho abantu abadala abaphilile bethatha amagremu ama-3 kawoyela wezinhlanzi ngosuku amasonto ayi-12, isilinganiso sabo semethabolikhi sikhuphuke ngesilinganiso esingu-5.3% ().

Iningi lezifundo zokubika lenyuka ngamanani we-metabolic futhi libone ukwanda kwesisindo semisipha. Imisipha ishisa amakhalori amaningi kunamafutha, ngakho-ke ukwanda kwesisindo semisipha kungachaza amazinga aphezulu we-metabolic abonwe kulezi zifundo.

Lokho kusho ukuthi, akuzona zonke izifundo eziye zabona lo mphumela. Ngakho-ke, kudingeka izifundo eziningi ukuqonda imiphumela ngqo kawoyela wezinhlanzi kumanani we-metabolic ().

Isifinyezo: Amafutha wezinhlanzi angakhuphula ijubane lomzimba wakho. I-metabolism esheshayo ingakusiza ukuthi ushise ama-calories amaningi usuku ngalunye futhi wehle nesisindo esithe xaxa.

Uwoyela Wezinhlanzi Ungakhulisa Imiphumela Yokuzivocavoca

Imiphumela ye-metabolic kawoyela wezinhlanzi kungenzeka ingagcini nje ngokwandisa ukuthi mangaki amakhalori owashisayo usuku ngalunye.

Ucwaningo luphakamisa ukuthi ukusebenzisa uwoyela wezinhlanzi nakho kungakhulisa inani lama-calories nenani lamafutha owashisayo ngesikhathi sokuzivocavoca.

Abaphenyi bakholelwa ukuthi lokhu kwenzeka ngoba uwoyela wezinhlanzi ungakusiza ukuthi ushintshe ukusebenzisa ama-carbohydrate uye emafutheni njengomthombo kaphethiloli ngesikhathi sokuzivocavoca ().

Ucwaningo olulodwa lubika ukuthi abesifazane banikezwa ngamagremu ama-3 kawoyela wezinhlanzi ngosuku amasonto ayi-12 bashise ama-kilojoule angu-10% ngaphezulu kanye nama-19-27% ngaphezulu amafutha lapho bevivinya ().

Lokhu kutholakala kungachaza ukuthi kungani ezinye izifundo zithole ukuthi ukuthatha izengezo zikawoyela wezinhlanzi ngokuhambisana nokuvivinya umzimba kuphumelele kakhulu ekwehliseni amafutha omzimba kunokuzivocavoca wedwa ().

Kodwa-ke, olunye ucwaningo luthole ukuthi uwoyela wezinhlanzi awubonakali uthinta uhlobo lukaphethiloli osebenzisa umzimba ngesikhathi sokuzivocavoca umzimba. Ngakho-ke, kudingeka izifundo eziningi ngaphambi kokuba kwenziwe iziphetho ezinamandla (,).

Isifinyezo: Uwoyela wezinhlanzi ungasiza ukukhuphula inani lama-calories nenani lamafutha ashisiwe ngesikhathi sokuzivocavoca, zombili lezi ezingakusiza wehlise isisindo. Kodwa-ke, kudingeka izifundo eziningi.

Amafutha Wenhlanzi Angakusiza Ekulahlekelweni Amafutha Nama-intshi

Noma uwoyela wezinhlanzi u-omega-3s ungabasizi abanye abantu ukuthi banciphise isisindo, bangahle babasize bakhe izicubu zomzimba futhi balahlekelwe ngamafutha omzimba.

Kwesinye isikhathi isisindo sakho esikalini singadukisa. Ingahlala injalo noma ngabe uthola imisipha futhi ulahlekelwa ngamafutha.

Yingakho abantu abafuna ukwehlisa isisindo bavame ukukhuthazwa ukuthi basebenzise i-tape measure noma balandele amaphesenti amafutha omzimba wabo ukuhlola inqubekela phambili yabo, kunokuba bancike esikalini kuphela.

Ukusebenzisa isisindo somzimba ukulandelela ukulahleka kwamafutha omzimba kungachaza nokuthi kungani ezinye izifundo zehlulekile ukuthola noma yimuphi umphumela wamafutha wezinhlanzi omega-3s ekwehliseni isisindo. Kodwa-ke, izifundo ezisebenzisa izilinganiso eziqondile zokulahleka kwamafutha zivame ukuxoxa enye indaba.

Isibonelo, ucwaningo lwabantu abangama-44 lubike ukuthi labo abanikezwa amagremu ama-4 kawoyela wezinhlanzi ngosuku bahlulekile ukwehlisa isisindo esengeziwe kunalabo abanikezwa i-placebo.

Kodwa-ke, iqembu likawoyela wezinhlanzi lalahla amakhilogremu angu-1,1 ngaphezulu (0.5 kg) wamafutha omzimba futhi lakha isisindo esingamakhilogremu angu-1.1 (0.5 kg) kunalawo anganikwanga uwoyela wenhlanzi ().

Kwesinye isifundo, abantu abadala abayisithupha abaphilile bathathe amagremu ama-6 amafutha ekudleni kwabo ngama-gramu ayi-6 kawoyela wenhlanzi usuku ngalunye amasonto amathathu. Azange behlise isisindo sabo ngemuva kokudla okunothe kawoyela wezinhlanzi, kepha balahlekelwa amafutha omzimba amaningi ().

Ngokunjalo, olunye ucwaningo oluncane luthi abantu abathatha ama-gramu ama-3 kawoyela wezinhlanzi ngosuku balahlekelwe ngamakhilogremu angu-1.3 ngaphezulu kunalawo anikezwa i-placebo. Kodwa-ke, ingqikithi yesisindo somhlanganyeli ihlale ingashintshiwe ().

Ngokunjalo, ukubuyekezwa kwezifundo ezingama-21 kuphethe ngokuthi uwoyela wezinhlanzi awusinciphisi isisindo somzimba ngempumelelo kakhulu kune-placebo. Kodwa-ke, ukubuyekezwa kukhombisile ukuthi uwoyela wezinhlanzi unciphisa ubukhulu besinqe kanye nenani lesinqe ukuya okhalweni ngempumelelo ().

Ngakho-ke, uwoyela wezinhlanzi kungenzeka ungakusizi ekunciphiseni isisindo ngasese, kepha kungenza kube lula kuwe ukwehla ngamasentimitha futhi kukusize wehle ngosayizi wezingubo.

Isifinyezo: Amafutha wezinhlanzi angakusiza ukuthi ulahlekelwe amanoni amaningi noma amasentimitha ngaphandle kokunciphisa isisindo sakho esikalini.

Isikali nokuphepha

Phakathi kwezifundo zakamuva kakhulu ezitholile ukuthi uwoyela wezinhlanzi ube nomthelela omuhle ekunciphiseni isisindo noma ekunciphiseni amafutha, kusetshenziswe imithamo yansuku zonke engu-300-3,000 mg (,).

Ngokusho kwe-US Food and Drug Administration (FDA), ukutholakala kwamafutha ezinhlanzi i-omega-3s kuthathwa njengokuphephile uma umthamo wansuku zonke ungeqi ku-3,000 mg ngosuku ().

Kodwa-ke, i-European Food Safety Authority (i-EFSA), okulingana ne-FDA yaseYurophu, ibheka ukutholwa kwansuku zonke okufika ku-5,000 mg kusuka kwizithasiselo njengokuphephile (30).

Kuhle ukukhumbula ukuthi ama-omega-3 anemiphumela yokuncipha kwegazi engadala ukopha ngokweqile kwabanye abantu.

Uma uthatha imishanguzo yokuncipha kwegazi, khuluma nochwepheshe wezokunakekelwa kwempilo ngaphambi kokungeza izengezo zamafutha ezinhlanzi ekudleni kwakho.

Ngaphezu kwalokho, qaphela uhlobo lwezithako zamafutha ezinhlanzi ozithathayo. Eminye ingaqukatha uvithamini A, ongaba nobuthi uma uphuzwa kakhulu, ikakhulukazi kwabesifazane abakhulelwe nezingane ezisencane. Amafutha wesibindi se-cod ayisibonelo esisodwa.

Futhi ekugcineni, qiniseka ukuthi unaka okuqukethwe izithako zakho zamafutha ezinhlanzi.

Ngeshwa, izinhlobo ezithile empeleni aziqukethe uwoyela wezinhlanzi omningi, i-EPA noma i-DHA. Ukugwema le mikhiqizo “eyimbumbulu”, khetha isengezo esivivinywe umuntu wesithathu

Ukuze uthole izinzuzo eziningi kwizengezo zakho ze-omega-3, khetha eyodwa eyenziwe okungenani ngama-50% EPA ne-DHA. Isibonelo, kufanele okungenani ibe nama-500 mg we-EPA ehlangene ne-DHA nge-1,000 mg kawoyela wezinhlanzi.

Isifinyezo: Uwoyela wezinhlanzi ngokuvamile uphephile ukuthi ungadliwa. Ukukhulisa izinzuzo zezithako zakho, thatha ama-300-3,000 mg ngosuku. Uma uthatha izinciphisi zegazi, hlola uchwepheshe wezokunakekelwa kwempilo ngaphambi kokungeza izengezo zamafutha ezinhlanzi ekudleni kwakho.

Okusemqoka

Ama-omega-3 fatty acids ku-oyili wezinhlanzi anezinzuzo ezahlukahlukene zezempilo, enye yazo esiza ukunciphisa umzimba.

Okubaluleke kakhulu, uwoyela wezinhlanzi u-omega-3s angakusiza ukuthi ulahlekelwe ngamasentimitha futhi uchithe amafutha omzimba.

Kodwa-ke, izifundo zithole ukuthi le miphumela ibonakala inesizotha, futhi kungenzeka ingasebenzi kuwo wonke umuntu.

Sekukonke, uwoyela wezinhlanzi u-omega-3s kungenzeka abe nemiphumela ezuzisa kakhulu uma ehlanganiswa nezinto zokuphila njengokudla okufanele nokuvivinya umzimba njalo.