Izinzuzo ezi-8 ezihehayo zikaSalmon Oil

-Delile

• 1. Inezinto ezilwa nokuvuvukala
• 2. Kwangathi kwehlise ama-triglycerides futhi kuthuthukise amazinga e-cholesterol
• 3. Kwangathi kungathuthukisa ukugeleza kwegazi
• 4. Kungase kusekele ukukhula kombungu
• 5. Kungakhuthaza impilo yobuchopho
• 6. Singaqhakambisa isikhumba namehlo enempilo
• 7. Kungasiza ukugcinwa kwesisindo
• 8. Kulula ukwengeza ekudleni kwakho
• Ungawathatha kanjani ama-salmon supplements
• Ukuqapha kanye nemiphumela emibi engaba khona
• Okubalulekile

Uwoyela weSalmon waziwa kakhulu ngokuba ngumthombo ocebile kakhulu wamafutha omega-3.

Amafutha e-omega-3 ayinhloko atholakala ku-salmon oil yi-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA) ().

Ucwaningo luxhumanise ukutholakala kwe-EPA ne-DHA ezinhlotsheni ezahlukahlukene zezempilo, njengokuncipha kwengozi yesifo senhliziyo, impilo ebuchosheni eyenziwe ngcono, nokunciphisa ukuvuvukala.

Lo mbhalo uhlola izinzuzo eziyi-8 zezempilo zikawoyela we-salmon.

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

1. Inezinto ezilwa nokuvuvukala

Impendulo yokuvuvukala iyingxenye ebalulekile yamasosha omzimba wakho.

Kodwa-ke, ukuvuvukala ngokweqile kungadala izifo ezingalapheki, njengesifo senhliziyo nesifo sikashukela ().

Ucwaningo lukhombisa ukuthi amafutha omega-3 atholakala ku-salmon oil angacindezela impendulo yokuvuvukala komzimba wakho ngezindlela ezahlukahlukene. Isibonelo, kucatshangwa ukuthi kunciphisa amazinga wamakhemikhali enza ukuvuvukala akhiqizwa amaseli omzimba ().

Eqinisweni, ezinye izifundo zikhombisile ukuthi ukuthatha izithako ze-omega-3 kungasiza ukuphatha izimpawu ezihambisana nezimo ezithile zokuvuvukala, njenge-arthritis nesifo senhliziyo (,).

Amafutha e-Omega-3 kumafutha e-salmon angavimbela impendulo yomzimba wokuvuvukala futhi angasiza ukuphatha izimpawu ezihambisana nezifo ezithile zokuvuvukala.

2. Kwangathi kwehlise ama-triglycerides futhi kuthuthukise amazinga e-cholesterol

AmaTriglycerides awuhlobo lwamafutha atholakala egazini lakho. Amazinga aphakeme we-triglycerides akhonjwe njengengcuphe yesifo senhliziyo nesifo sohlangothi ().

Khonamanjalo, i-cholesterol ye-HDL - evame ukubizwa nge-cholesterol "enhle" - yaziwa ngokuba nomphumela wokuvikela empilweni yenhliziyo yakho ().

Ucwaningo lukhombisa ukuthi ama-omega-3s atholakala ku-salmon oil angadlala indima ekwehliseni ama-triglycerides nasekukhuliseni i-HDL cholesterol.

Ucwaningo olulodwa lwamasonto amane kubantu abangu-19 luthole ukuthi ukudla ama-salmon afinyelela kuma-ounces angu-9.5 (270 amagremu) kabili ngeviki kuncishiswe kuma-triglycerides futhi kwenyusa amazinga e-HDL cholesterol ().

Olunye ucwaningo emadodeni angama-92 ane-cholesterol ephezulu ne-triglycerides aqhathanisa imiphumela yokudla isalmon nokudla ezinye izinhlobo zamaprotheni.

Amadoda adle i-salmon nsuku zonke amasonto ayisishiyagalombili abone ukwehla okukhulu kwe-triglycerides kanye nokwanda okukhulu kwe-cholesterol ye-HDL, uma kuqhathaniswa nalabo abadla eminye imithombo yamaprotheni ().

Lobu bufakazi bukhombisa ukuthi ukusetshenziswa kukawoyela we-salmon kungakhuthaza impilo yenhliziyo ngokuthuthukisa ukuminyana nokwakheka kwamafutha egazini lakho.

Ucwaningo luphakamisa ukuthi ukusebenzisa uwoyela we-salmon kungakhuthaza impilo yenhliziyo ngokunciphisa ama-triglycerides namazinga akhulayo we-cholesterol ye-HDL (enhle).

3. Kwangathi kungathuthukisa ukugeleza kwegazi

Umzimba wakho ungasebenzisa i-omega-3 fat kusuka ku-salmon oil ukwenza inhlanganisela ebizwa nge-nitric oxide. I-nitric oxide ivuselela ukuphumula kwemithambo yegazi, okuholele ekuthuthukisweni kokugeleza kwegazi kanye nokwehla kwengcindezi yegazi ().

Ucwaningo olwenziwe kubantu abangama-21 luthole ukuthi labo abathatha izithasiselo zamafutha e-DHA ne-EPA - omega-3 atholakala ku-salmon oil - baba nokuhlangenwe nakho okuphuculwe kakhulu kokugeleza kwegazi nokulethwa komoya ngesikhathi sokuvivinya umzimba, uma kuqhathaniswa nalabo abadla uhlobo oluthile lwamafutha ().

Olunye ucwaningo oluncane, lwamaviki ayisithupha lukhombise ukuthi ukusebenzisa i-EPA ne-DHA kunezela ukugeleza kwegazi okuthuthukile nsuku zonke nokuqinisa ukubekezelelana kokuzivocavoca kubantu abenza izivivinyo zokubamba ngesandla, uma kuqhathaniswa neqembu elilawulayo ().

Yize le miphumela ikhuthaza, kudingeka izifundo eziningi ukuqonda kangcono ukuthi amafutha e-omega-3 kumafutha e-salmon angakuthuthukisa kanjani ukugeleza kwegazi nokusebenza komzimba.

Amafutha e-Omega-3 atholakala ku-salmon oil angakhuthaza ukugeleza kwegazi okuthuthukile kanye nokulethwa komoya-mpilo, kepha kudingeka olunye ucwaningo.

4. Kungase kusekele ukukhula kombungu

Amafutha e-Omega-3 afana nalawo atholakala kuwoyela we-salmon abalulekile ekukhuleni kahle kombungu.

Izingane ezizalwa omama abadla izinhlanzi noma abathatha izithako ze-omega-3 ngesikhathi sokukhulelwa bavame ukuthola amaphuzu aphezulu ekuvivinyweni kokuthuthuka kokuqonda namakhono wezimoto kunezingane ezinomama abangazange badle amafutha omega-3 ().

Ukudla kwe-Omega-3 kukamama ngesikhathi sokukhulelwa nengane ebusheni bayo nayo ihlotshaniswa nengozi ephansi yezinkinga zokuziphatha enganeni ().

Olunye ucwaningo lukhombisa ukuthi ukusetshenziswa kwe-omega-3 nakho kungadlala indima ekuvimbeleni ukuzalwa kwangaphambi kokubeletha. Kodwa-ke, ubufakazi balo mphumela buhlanganisiwe futhi buhlala bungacacisi ().

Amafutha e-omega-3 atholakala kuwoyela we-salmon angadlala indima ebalulekile ekukhuleni kobuchopho obufanele kanye nokusebenza kwengqondo ezinganeni.

5. Kungakhuthaza impilo yobuchopho

Kunobufakazi obuqinile bokuthi amafutha omega-3 abalulekile ekukhuleni kobuchopho ezinganeni. Manje, ucwaningo lokuqala luveza ukuthi nabo bangakhuthaza impilo yobuchopho kamuva empilweni.

Ucwaningo lwe-test-tube lukhombisile ukuthi i-DHA, enye yamafutha e-omega-3 atholakala kuwoyela we-salmon, idlala indima ekulungisweni nasekuthuthukisweni kwamaseli we-neural ().

Ngokwengeziwe, ukudla okwanele kwe-DHA kuhlotshaniswa nengozi encishisiwe yokwehla kwengqondo okuhlobene nobudala kanye nokuthuthukiswa kwesifo i-Alzheimer's ().

Ngaphezu kwalokho, okunye ukuhlola kwe-test-tube kanye nezilwane kusikisela ukuthi ukuthatha izithako ze-omega-3 kungasiza ekuvimbeleni nasekwelapheni isifo sikaParkinson ().

Ekugcineni, kudingeka izifundo zabantu eziklanywe kahle ukuqonda kangcono ukuthi amafutha e-omega-3 atholakala kuwoyela we-salmon angayisekela kanjani impilo yobuchopho kuyo yonke impilo yomuntu.

Ukudla okwanele kwamafutha omega-3 atholakala kuwoyela we-salmon kuhlotshaniswa nengozi encishisiwe yokwehla kwengqondo okuhlobene nobudala kanye nokuthuthukiswa kwezifo ezingenayo i-neurodegenerative njenge-Alzheimer's.

6. Singaqhakambisa isikhumba namehlo enempilo

Ukudla okwanele kwamafutha omega-3 avela emithonjeni efana ne-salmon oil kungasiza isikhumba sakho nempilo yamehlo.

Amafutha e-Omega-3 adlala indima ekukhuleni kwamehlo anempilo nombono ebuntwaneni. Ngaphezu kwalokho, ukudla okuphezulu ekukhuleni komuntu wonke kuhlotshaniswa nokwehla kwengozi yezifo zamehlo njenge-glaucoma nokuwohloka okuhlobene nobudala okuhlobene nobudala (,).

Ama-Omega-3s ku-salmon oil nawo afaka isandla esikhunjeni esinempilo ngemiphumela yawo yokulwa nokuvuvukala.

Ucwaningo luphakamisa ukuthi ukusebenzisa ama-omega-3s kungavikela isikhumba sakho ekulimaleni kwelanga, kunciphise izimpawu ezihambisana ne-dermatitis, futhi kukhuthaze ukuphulukiswa kwesilonda ().

Ukudla okwanele kwamafutha omega-3 avela emithonjeni efana ne-salmon oil isekela impilo yesikhumba futhi kunganciphisa ubungozi bezifo zamehlo ezithile ezihlobene nobudala.

7. Kungasiza ukugcinwa kwesisindo

Olunye ucwaningo lukhombisa ukuthi ukufaka ama-omega-3 fat kusuka ku-salmon oil ekudleni kwakho, kanye nokunye ukuguqulwa kwendlela yokuphila, kungakusiza ukuthi ufinyelele futhi ugcine isisindo esinempilo. Noma kunjalo, imininingwane ixubekile.

Izifundo eziningana zezilwane ziveze ukuthi ukuthatha izithasiselo ze-omega-3 kunganciphisa ukuthambekela kokuqongelela amafutha emzimbeni amaningi ().

Izifundo ezimbalwa zabantu zikhombisile nokuthi ukuthatha izithasiselo ze-omega-3 kube nomthelela ofanayo, kunciphisa ukuqongelelwa kwamafutha omzimba lapho izithako zibhangqwa nokudla okunama-kilojoule ancishisiwe nohlelo lokuzivocavoca ().

Kodwa-ke, iningi lalobu bufakazi buvela ezifundweni zesikhashana esifushane kakhulu ().

Ucwaningo olwengeziwe lwesikhathi eside luyadingeka ukuze kuhlolwe kangcono indima kawoyela we-salmon ekukhuluphaleni nasekulawuleni isisindo kubantu.

Ucwaningo lwakuqala luphakamisa ukuthi ukuthatha izithasiselo ze-omega-3 kungasekela ukulahleka kwamafutha, kepha kudingeka izifundo zesikhathi eside zesikhathi eside.

8. Kulula ukwengeza ekudleni kwakho

Ukufaka uwoyela we-salmon ekudleni kwakho kulula. Enye inketho elula ukufaka i-salmon ohlelweni lwakho lokudla lwamasonto onke.

Ukuvuna izinzuzo ezinkulu kakhulu, i-American Heart Association incoma ukujabulela ukunikezwa kwe-3.5-ounce (100-gram) yezinhlanzi ezinamafutha njenge-salmon okungenani amahlandla amabili ngeviki ().

I-salmon entsha, efriziwe, noma ekheniwe konke kuyizinketho ezinhle.

Ukuze uthole isidlo sakusihlwa esilula phakathi neviki, inkathi yesithombo se-salmon negalikhi, ujusi kalamula, namafutha omnqumo bese uyosa epanini leshidi elinemifino ehlukahlukene eminyene.

Zama ukusebenzisa i-salmon ekheniwe ukuze wenze isaladi ye-salmon eboshiwe noma egobile. Yiphake njengesamishi noma embhedeni wemifino enamaqabunga ukuthola isidlo sasemini esilula nesanelisayo.

Ungawathatha kanjani ama-salmon supplements

Uma ungathandi i-salmon kodwa usafuna ukusizakala ngezinzuzo zayo zezempilo, cabanga ukuthatha isithasiselo samafutha salmon.

Izithako eziningi zika-salmon zikawoyela zifika ngendlela engamanzi noma ethambile. Zitholakala esitolo sakho sendawo yezempilo noma ku-inthanethi.

Izincomo zesilinganiso zingahluka kakhulu. Kodwa-ke, ukudla nsuku zonke cishe u-1 gram kawoyela we-salmon ofaka phakathi i-EPA ne-DHA kungenzeka kwanele ().

Kungaba ngcono ukugwema ukusebenzisa ngaphezu kwama-gramu ama-3 ngosuku ngaphandle kwalapho udokotela oqeqeshiwe ekuyalile ukuthi wenze njalo ().

Ukuqapha kanye nemiphumela emibi engaba khona

Izengezo zikawoyela weSalmon kungenzeka ziphephe kubantu abaningi, kepha ukuthatha kakhulu kungaholela emiphumeleni emibi, njengokucanuzela kwenhliziyo, isilungulela, nohudo ().

Uma uthatha imishanguzo yokuncipha kwegazi, kungcono uthintane nodokotela wakho ngaphambi kokuqala isengezo samafutha salmon, ngoba kungakhuphula ubungozi bokuphuma kwegazi ().

Kwamanye amazwe, kufaka phakathi i-United States, izithako zokudla azilawulwa. Ngakho-ke, zingaqukatha izithako noma izithasiselo ezingafuneki nezingaba yingozi.

Ngaso sonke isikhathi khetha isengezo esivivinywe umuntu wesithathu njenge-NSF noma i-US Pharmacopeia ukuqinisekisa ubumsulwa nekhwalithi yomkhiqizo owuthengayo.

Okubalulekile

Uwoyela weSalmon ungumthombo ocebile wamafutha e-omega-3 i-DHA ne-EPA.

Ukudla ama-omega-3s kusuka ku-salmon oil kuhlotshaniswa nezinzuzo ezahlukahlukene zezempilo, kufaka phakathi ukunciphisa ukuvuvukala, ukusiza ukuphathwa kwesisindo, kanye nokukhulisa impilo yenhliziyo nengqondo.

Ungathola izinzuzo zikawoyela we-salmon ngokufaka i-salmon ekudleni kwakho noma uthathe isithasiselo samafutha salmon.

Kodwa-ke, namathela kunani elinconyiwe le-salmon ngesonto kanye nomthamo onconywayo kawoyela we-salmon. Ukudla kakhulu kungaholela emiphumeleni emibi yezempilo.

Uma ungaqiniseki ukuthi uwoyela we-salmon ulungile yini ekudleni kwakho, thintana nomhlinzeki wakho wezokunakekelwa kwezempilo ukuthola izeluleko.