Ingabe Izingane Kufanele Zithathe Izithako ze-Omega-3?

-Delile

• Yini ama-omega-3s?
• Izinzuzo ze-Omega-3 zezingane
• Kwangathi kungathuthukisa izimpawu ze-ADHD
• Kunganciphisa i-asthma
• Ikhuthaza ukulala okungcono
• Ithuthukisa impilo yobuchopho
• Imiphumela emibi engaba khona
• Isikali sezingane
• Okubalulekile

Ama-omega-3 fatty acids ayingxenye ebalulekile yokudla okunempilo.

Lawa mafutha abalulekile abaluleke kakhulu ezinganeni, ngoba adlala indima enkulu ekukhuleni nasentuthukweni futhi ahlotshaniswa nezinzuzo eziningi zezempilo ().

Kodwa-ke, abazali abaningi abaqiniseki ukuthi ama-omega-3 supplements ayadingeka yini - noma aphephile - ezinganeni zabo.

Lo mbhalo ubheka ngokujulile izinzuzo, imiphumela emibi, nezincomo zomthamo wezithako ze-omega-3 ukuthola ukuthi izingane kufanele zizithathe.

Yini ama-omega-3s?

Ama-Omega-3s angama-acid anamafutha ahlanganisiwe ezicini eziningi zezempilo, kufaka phakathi ukukhula kombungu, ukusebenza kobuchopho, impilo yenhliziyo, kanye nokuzivikela komzimba ().

Zithathwa njengamafutha acid abalulekile ngoba umzimba wakho awukwazi ukuzikhiqiza wedwa futhi udinga ukuzithola ekudleni.

Izinhlobo ezintathu eziyinhloko i-alpha-linolenic acid (ALA), i-eicosapentaenoic acid (EPA), ne-docosahexaenoic acid (DHA).

I-ALA ikhona ezinhlotsheni ezahlukahlukene zokudla kwezitshalo, kufaka phakathi uwoyela wemifino, amantongomane, imbewu nemifino ethile. Noma kunjalo, ayisebenzi emzimbeni wakho, futhi umzimba wakho uyiguqula kuphela ibe amafomu asebenzayo, njenge-DHA ne-EPA, ngamanani amancane kakhulu (3,).

Okwamanje, i-EPA ne-DHA zenzeka ngokwemvelo ezinhlanzini ezinamafutha, njenge-salmon, i-mackerel, ne-tuna, futhi zitholakala kabanzi kuma-supplements (3).

Ngenkathi izinhlobo eziningi zezithako ze-omega-3 zikhona, okunye okuvame kakhulu uwoyela wezinhlanzi, uwoyela we-krill, ne-algae oil.

Amafutha e-Omega-3 angama-acid abalulekile adlala indima enkulu ezicini eziningana zempilo yakho. I-ALA, i-EPA, ne-DHA yizinhlobo ezintathu eziyinhloko ezitholakala ekudleni nakwizithasiselo.

Izinzuzo ze-Omega-3 zezingane

Izifundo eziningi ziphakamisa ukuthi izithako ze-omega-3 zinikela ngezinzuzo eziningana zezingane.

Kwangathi kungathuthukisa izimpawu ze-ADHD

Ukunakwa kokushoda kokungasebenzi kahle (ADHD) yisimo esivamile esixhunyaniswe nezimpawu ezinjengokungasebenzi kahle, ukungacabangi, nobunzima bokugxila ().

Olunye ucwaningo lukhombisa ukuthi ama-omega-3 supplements angasiza ukunciphisa izimpawu ze-ADHD ezinganeni.

Ukubuyekezwa kwezifundo eziyi-16 kuveze ukuthi i-omega-3 fatty acids ithuthukise inkumbulo, ukunaka, ukufunda, ukungafisi, nokungasebenzi, konke lokhu okuthinta i-ADHD ().

Ucwaningo lwamaviki angu-16 kubafana abangama-79 lukhombise ukuthi ukuthatha i-1,300 mg ye-omega-3s nsuku zonke kuthuthukise ukunakwa kulabo abane-ADHD (nangaphandle kwayo).

Ngaphezu kwalokho, ukubuyekezwa okukhulu kwezifundo ezingama-52 kuphethe ngokuthi ukuguqulwa kokudla kanye nezengezo zikawoyela wezinhlanzi bekuyizindlela ezimbili ezithembisa kakhulu ukunciphisa izimpawu ze-ADHD ezinganeni ().

Kunganciphisa i-asthma

Isifuba somoya yisimo esingelapheki esithinta izingane nabantu abadala, sidala izimpawu ezifana nobuhlungu besifuba, ubunzima bokuphefumula, ukukhwehlela, nokuhayiza ().

Ezinye izifundo zithole ukuthi ama-omega-3 fatty acid supplements asiza ukuqeda lezi zimpawu.

Isibonelo, ucwaningo lwezinyanga eziyi-10 ezinganeni ezingama-29 lwaphawula ukuthi ukuthatha i-capsule kawoyela wezinhlanzi equkethe i-120 mg ye-DHA ne-EPA ehlanganisiwe nsuku zonke kwasiza ukunciphisa izimpawu ze-asthma ().

Olunye ucwaningo ezinganeni eziyi-135 luhlobanisa nokudla okuphezulu kwama-omega-3 fatty acids ngokunciphisa izimpawu zesifuba somoya ezibangelwa ukungcoliswa komoya wasendlini ().

Ezinye izifundo ziveza ukuxhumana okukhona phakathi kwe-omega-3 fatty acids kanye nengozi ephansi yesifuba somoya ezinganeni (,).

Ikhuthaza ukulala okungcono

Ukuphazamiseka kokulala kuthinta cishe i-4% yezingane ezingaphansi kweminyaka eyi-18 ().

Ucwaningo olulodwa ezinganeni ezingama-395 lubophe amazinga egazi aphansi e-omega-3 fatty acids engcupheni ephezulu yezinkinga zokulala. Iphinde yathola ukuthi ukwengeza nge-600 mg ye-DHA ngaphezulu kwamasonto ayi-16 kunciphise ukuphazamiseka kokulala futhi kwaholela cishe ehoreni elilodwa lokulala ubusuku ngabunye ().

Olunye ucwaningo lukhombisa ukuthi ukusebenzisa ama-omega-3 fatty acids amaningi ngesikhathi sokukhulelwa kungathuthukisa izindlela zokulala ezinganeni (,).

Kodwa-ke, ezinye izifundo ezisezingeni eliphakeme maqondana ne-omega-3s nokulala ezinganeni ziyadingeka.

Ithuthukisa impilo yobuchopho

Ucwaningo olusafufusa lukhombisa ukuthi ama-omega-3 fatty acids angathuthukisa ukusebenza kobuchopho nemizwa ezinganeni - ikakhulukazi, ukufunda, inkumbulo, nokukhula kobuchopho ().

Esifundweni sezinyanga eziyi-6, izingane eziyi-183 ezidle ukusabalala okuphezulu kuma-omega-3 fatty acids zithole ikhono lokufunda ngomlomo elithuthukisiwe nenkumbulo ().

Ngokufanayo, isifundo esincane, samasonto ayisishiyagalombili sabafana abangama-33 sixhumanise i-400-1,200 mg ye-DHA nsuku zonke ekwandiseni ukusebenza kwe-prefrontal cortex, isifunda sobuchopho esibhekele ukunakwa, ukulawula umfutho nokuhlela ().

Ngaphezu kwalokho, ucwaningo oluningi lukhombisa ukuthi amafutha omega-3 asiza ukuvimbela ukudangala nokuphazamiseka kwemizwelo ezinganeni (,,).

Ucwaningo luthole ukuthi i-omega-3 fatty acids ingakhulisa impilo yobuchopho, ikhuthaze ukulala okungcono, futhi ithuthukise izimpawu ze-ADHD nezesifuba somoya.

Imiphumela emibi engaba khona

Imiphumela emibi ye-omega-3 supplements, efana ne-fish oil, imvamisa imnene kakhulu. Okuvame kakhulu kufaka phakathi ():

• umoya onukayo
• ukunambitheka okungathandeki
• ikhanda
• isilungulela
• ukucasuka kwesisu
• isicanucanu
• isifo sohudo

Qiniseka ukuthi ingane yakho inamathela esilinganisweni esinconyiwe ukunciphisa ubungozi bayo bemiphumela emibi. Ungaziqala futhi ngomthamo ophansi, ukhuphuke kancane kancane ukuhlola ukubekezelelana.

Labo abaguliswa yizinhlanzi noma i-shellfish kufanele bagweme uwoyela wezinhlanzi nezinye izithako ezenzelwe izinhlanzi, njenge-cod liver oil kanye ne-krill oil.

Esikhundleni salokho, khetha okunye ukudla noma izengezo ezinothe ngama-omega-3s anjenge-flaxseed noma i-algal oil.

Izithako ze-Omega-3 zixhunyaniswe nemiphumela emibi efana nokuphefumula okubi, ikhanda, nezinkinga zokugaya ukudla. Namathela kumthamo onconyiwe futhi ugweme izengezo ezenzelwe izinhlanzi ezimweni zokungezwani komzimba nezinhlanzi.

Isikali sezingane

Izidingo zansuku zonke ze-omega-3s zincike kubudala nobulili. Uma usebenzisa izengezo, kungcono ukulandela imiyalo esephakeji.

Ngokuphawuleka, i-ALA ukuphela kwe-omega-3 fatty acid enemikhombandlela ethile yesilinganiso. Ukunconywa kwansuku zonke kwe-ALA ezinganeni (3):

• Izinyanga ezi-0–12: 0.5 amagremu
• Iminyaka engu-1-3 0.7 amagremu
• Iminyaka emi-4–8: 0.9 amagremu
• Amantombazane iminyaka engu-9-13: 1.0 amagremu
• Abafana iminyaka engu-9-13: 1.2 amagremu
• Amantombazane 14-18 iminyaka: 1.1 amagremu
• Abafana Iminyaka eyi-14-18: 1.6 amagremu

Izinhlanzi ezinonile, amantongomane, imbewu, namafutha ezitshalo konke kuyimithombo emihle kakhulu ye-omega-3s ongayengeza kalula ekudleni kwengane yakho ukuze ithuthukise ukudla kwayo.

Cabanga ngezithako uma ingane yakho ingadli njalo inhlanzi noma okunye ukudla okuphezulu ku-omega-3 fatty acids.

Ngokuvamile, ucwaningo oluningi lukhombisa ukuthi i-120-1,300 mg ye-DHA ne-EPA ehlanganisiwe ngosuku inenzuzo ezinganeni (,).

Noma kunjalo, ukuvimbela noma yimiphi imiphumela emibi, kungcono uthintane nochwepheshe wezempilo othembekile ngaphambi kokuqala ingane yakho kuma-supplements.

Izidingo ze-omega-3 zengane yakho ziyahluka ngobudala nobulili. Ukufaka i-omega-3-rich food in their diet kungaqinisekisa ukuthi izingane ziyahlangabezana nezidingo zazo. Ngaphambi kokubanikeza izithasiselo, khuluma nodokotela.

Okubalulekile

Ama-omega-3 fatty acids abalulekile ekugcineni impilo yonke yengane yakho.

Ama-Omega-3s alusizo ikakhulukazi empilweni yezingane yobuchopho. Zingasiza nekhwalithi yokulala futhi zinciphise izimpawu ze-ADHD ne-asthma.

Ukunikeza ukudla okuningi okuphezulu kuma-omega-3 kungasiza ekuqinisekiseni ukuthi ingane yakho ihlangabezana nezidingo zayo zansuku zonke. Uma ukhetha ama-supplements, kungcono uthintane nochwepheshe wezokunakekelwa kwezempilo ukuze uqinisekise isilinganiso esifanele.