Mafuta a nsombaNdi imodzi mwazakudya zomwe zimadyedwa kwambiri. zofunika kwambiri pa thanzi lathu omega 3 mafuta acids ndi wolemera mu Ngati simukukonda kapena simungadye nsomba, kuzitenga ngati zowonjezera kumathandiza kuti thupi likhale ndi omega 3 fatty acids okwanira.
m'nkhani "Ubwino wakumwa mafuta a nsomba", "zotsatira zamafuta a nsomba", "ubwino wogwiritsa ntchito mafuta a nsomba" adzatchulidwa.
Kodi Mafuta a Nsomba ndi Chiyani?
Ndi mafuta omwe amachokera ku minofu ya nsomba. Nthawi zambiri herring, tuna, anchovy ve nsomba ya makerele monga nsomba zamafuta. Nthawi zina mafuta a cod Amapangidwa kuchokera ku ziwindi za nsomba zina monga
Bungwe la World Health Organization (WHO) limalimbikitsa kudya nsomba 1-2 pa sabata. Izi zili choncho chifukwa ma omega 3 fatty acids omwe amapezeka mu nsomba ali ndi ubwino wambiri wathanzi, monga kuteteza ku matenda angapo.
Komabe, ngati simungathe kudya nsomba zambiri pa sabata, kumwa mafuta a nsombaadzaonetsetsa kuti akudya mokwanira omega 3. Mafuta a nsombaPafupifupi 30% yamafuta amapangidwa ndi omega 3s ndipo 70% yotsalayo imakhala ndi mafuta ena. Komanso, mafuta a nsomba osakonzedwa Lili ndi vitamini A ndi vitamini D.
Mitundu ya omega 3 yomwe imapezeka mmenemo ndi yopindulitsa kwambiri kuposa ma omega 3 omwe amapezeka muzomera zina. Mafuta a nsombaOmega-3s yayikulu mu eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) Omega-3 muzomera ndi alpha-linolenic acid (ALA). Ngakhale ALA ndi asidi wofunikira wamafuta, EPA ndi DHA ali ndi maubwino ambiri azaumoyo.
Kodi Ubwino wa Mafuta a Nsomba Ndi Chiyani?
Zabwino kwa thanzi la mtima
Matenda a mtima ndi omwe amachititsa imfa. Kafukufuku wasonyeza kuti anthu amene amadya nsomba zambiri amakhala ndi matenda a mtima ochepa.
Pali zifukwa zingapo zomwe zimayambitsa matenda a mtima, ambiri mwa iwo ndi nsomba kapena Mafuta a nsomba amachepetsa ndi kumwa. Moyo wathanzi wa nsomba mafutaubwino ndi:
mlingo wa cholesterol
Imawonjezera HDL (cholesterol yabwino). Zimakhala ndi zotsatira zochepa pa milingo ya LDL (yoyipa) ya cholesterol.
Ngakhale pamlingo wochepa, zimathandiza kuchepetsa kuthamanga kwa magazi mwa anthu omwe ali ndi kuthamanga kwa magazi.
Lembani
Zimalepheretsa zolembera za mitsempha, zomwe zimapangitsa kuti zikhale zolimba komanso zimapangitsa kuti mitsempha ya mitsempha ikhale yolimba.
kufa kwa arrhythmias
Kwa anthu omwe ali pachiwopsezo, amatha kuchepetsa kuchuluka kwa kufa kwa arrhythmias. Arrhythmia ndi kusakhazikika kwa mtima komwe kungayambitse matenda a mtima nthawi zina.
Kafukufuku wasonyeza kuti anthu omwe ali ndi vuto la m'maganizo amakhala ndi omega 3 otsika kwambiri m'magazi.
Maphunziro, mafuta owonjezera a nsombaZawonetsedwa kuti zimalepheretsa kuyambika kapena kusintha zizindikiro za matenda ena amisala. Mwachitsanzo, zitha kuchepetsa chiopsezo cha matenda amisala mwa anthu omwe ali pachiwopsezo.
Komanso, pa mlingo waukulu mafuta owonjezera a nsomba schizophrenic ndi matenda a bipolar zingachepetse zina mwa zizindikiro zake.
nsomba mafuta diso phindu
Mofanana ndi ubongo, mafuta a omega 3 amapanga gawo lofunikira la kapangidwe ka maso. Umboni wasonyeza kuti anthu amene salandira omega 3 wokwanira amakhala ndi chiopsezo chachikulu cha matenda a maso.
Thanzi la maso limayamba kuwonongeka muukalamba, zokhudzana ndi zaka kuwonongeka kwa macular (AMD) ikhoza kuchitika. Kudya nsomba kumathandiza kupewa AMD.
Amachepetsa kutupa
Kutupa ndi njira ya chitetezo cha mthupi kulimbana ndi matenda ndi kuwononga thupi. Komabe, kutupa nthawi zina kumachitika pamlingo wochepa kwa nthawi yayitali.
Zikatero, kuchepetsa kutupa kumathandiza kuchiza zizindikiro za matendawa. Mafuta a nsomba Imakhala ndi anti-inflammatory properties ndipo imathandizira kuchiza matenda okhudza kutupa kosatha.
Mwachitsanzo, mwa anthu opsinjika ndi onenepa kwambiri, amachepetsa kupanga ndi mawonekedwe a jini a mamolekyu otupa otchedwa cytokines.
Komanso, mafuta owonjezera a nsombaakhoza kuchepetsa kwambiri kupweteka kwa mafupa, kuuma, ndi zosowa za mankhwala mwa anthu omwe ali ndi nyamakazi ya nyamakazi, matenda omwe kutupa kumayambitsa mafupa opweteka.
mafuta a nsomba amapindula pakhungu
Khungu ndilo chiwalo chachikulu kwambiri cha thupi la munthu ndipo lili ndi omega 3 fatty acids ambiri. khungu thanzizimatha kuwonongeka, makamaka ukalamba kapena pambuyo pa kutenthedwa ndi dzuwa.
Psoriasis ndi dermatitis mafuta owonjezera a nsomba Pali zovuta zapakhungu zomwe zingachepetse zotsatira zake chifukwa chogwiritsa ntchito.
Omega 3 fatty acids ndi ofunika kwambiri pa nthawi ya mimba ndi mwana.
Omega 3 ndiyofunikira pakukula ndi kukula. Choncho, nkofunika kuti amayi apeze omega 3 wokwanira pa nthawi yapakati komanso pamene akuyamwitsa.
Mu amayi apakati ndi oyamwitsa mafuta owonjezera a nsombaKumawonjezera kugwirizana kwa manja ndi maso mwa ana. Komabe, sizikudziwika ngati kuphunzira kapena IQ ikuyenda bwino.
Adatengedwa msanga ndi amayi mafuta owonjezera a nsomba Komanso kumawonjezera zithunzi chitukuko cha ana ndi kuchepetsa chiopsezo cha chifuwa.
mafuta owonjezera a nsombaZimapangitsa chiwindi kugwira ntchito ndi kutupa, kumathandiza kuchepetsa zizindikiro za NAFLD ndi kuchuluka kwa mafuta m'chiwindi.
Imathandiza kusintha zizindikiro za kuvutika maganizo ndi nkhawa
Kupsinjika maganizo kukuyembekezeka kukhala kwachiwiri pazifukwa za matenda padziko lonse lapansi pofika 2030. Anthu omwe ali ndi vuto lalikulu la kuvutika maganizo amakhala ndi omega 3 yochepa m'magazi.
Maphunziro Mafuta a nsomba ndi omega 3 supplementation amatha kusintha zizindikiro za kuvutika maganizo. Kuonjezera apo, kafukufuku wina wasonyeza kuti mafuta olemera a EPA amathandiza kuchepetsa zizindikiro za kuvutika maganizo kuposa DHA.
Kumalepheretsa chitukuko cha chidwi achepe ndi hyperactivity ana
Kusokonezeka kwamakhalidwe kumatha kuwonedwa mwa ana, monga chidwi cha kuchepa kwa chidwi (ADHD).
mafuta owonjezera a nsombaAmachepetsa amaona hyperactivity, mphwayi, impulsivity ndi aukali ana. Izi ndizopindulitsa pophunzira moyo.
Ubwino wamafuta a nsomba ku ubongo
Tikamakalamba, ubongo umagwira ntchito pang'onopang'ono ndipo chiopsezo cha matenda a Alzheimer's chikuwonjezeka. Anthu omwe amadya nsomba zambiri amakhala ndi ubongo wochepa kwambiri akakalamba.
Komabe, mwa anthu akuluakulu mafuta owonjezera a nsomba Kafukufuku wokhudza izo samapereka umboni woonekeratu kuti akhoza kuchepetsa kuchepa kwa ubongo. Komabe, maphunziro ochepa kwambiri Mafuta a nsombaZasonyezedwa kuti lilac ikhoza kupititsa patsogolo kukumbukira anthu athanzi, okalamba.
Imawongolera zizindikiro za mphumu ndikuchepetsa chiopsezo cha ziwengo
Mphumu, matenda a m'mapapo omwe amachititsa kutupa kwa mapapu ndi kupuma movutikira, amapezeka kwambiri mwa makanda. Maphunziro angapo Mafuta a nsombaZasonyezedwa kuti zingathe kuchepetsa zizindikiro za mphumu, makamaka akadakali aang'ono. Komanso, amayi apakati kutenga zowonjezera zamafuta a nsombaAkhoza kuchepetsa chiopsezo cha ziwengo mwa makanda.
calcium ndi vitamini D Zimadziwika kuti ndizofunikira kwambiri pa thanzi la mafupa, koma kafukufuku wina amasonyeza kuti omega 3 fatty acids angakhalenso opindulitsa.
Anthu omwe ali ndi omega 3 wochuluka m'magazi awo amakhala ndi mafupa abwino kwambiri (BMD).
mafuta a nsomba kuwonda
Kunenepa kwambiri kumatanthauzidwa kukhala ndi index mass index (BMI) yoposa 30. Ponseponse, pafupifupi 39% ya akulu ndi onenepa kwambiri, pomwe 13% ndi onenepa kwambiri.
kunenepa kwambiri, matenda amtima, mtundu wa 2 shuga ndi khansa kwambiri kumawonjezera chiopsezo cha matenda ena monga mafuta owonjezera a nsombakumapangitsa kuti thupi likhale ndi thanzi komanso ziwopsezo za matenda a mtima mwa anthu onenepa kwambiri.
Komanso, maphunziro ena, pamodzi ndi zakudya kapena masewera olimbitsa thupi mafuta owonjezera a nsombazasonyezedwa kuti zimathandiza kuchepetsa thupi.
Zotsatira Zake Zosadziŵika Potengera Mafuta Ochuluka a Nsomba
Olemera mu moyo wathanzi omega 3 mafuta acids Mafuta a nsombaAmanenedwa kuti amachepetsa triglycerides m'magazi, kuchepetsa kutupa komanso kuchepetsa zizindikiro za matenda monga nyamakazi.
Komabe, zambiri kutenga mafuta a nsomba, sichili bwino, ndipo mlingo wochuluka kwambiri ukhoza kuvulaza thanzi. Pemphani zotsatira za kutenga mafuta ochuluka a nsomba...
Shuga Wamagazi Ochuluka
Kafukufuku wina akuwonetsa kuti kuphatikizira ndi omega-3 fatty acids wambiri kumatha kuwonjezera kuchuluka kwa shuga m'magazi mwa anthu odwala matenda ashuga.
Mwachitsanzo, kafukufuku wina waung'ono anapeza kuti kutenga 8 magalamu a omega 3 fatty acids patsiku kunapangitsa kuti 2% iwonjezeke m'magazi a shuga mwa anthu omwe ali ndi matenda a shuga a mtundu wa 22 kwa masabata asanu ndi atatu.
Kutuluka magazi m'kamwa ndi mphuno, kudya kwambiri mafuta a nsombandi ziwiri mwazofotokozera zotsatira za
Malinga ndi kuwunika kwakukulu kwa maphunziro 52, Mafuta a nsomba zingalepheretse kupangika kwa magazi kwa anthu akuluakulu athanzi, zomwe zingawonjezere chiopsezo chotaya magazi.
Kafukufuku wa anthu a 56 anali ndi zotsatira zofanana, pogwiritsa ntchito 640 mg patsiku kwa masabata anayi. mafuta owonjezera a nsomba Zapezeka kuti magazi coagulation yafupika athanzi akuluakulu ndi
Kuonjezera apo, phunziro lina laling'ono, Mafuta a nsomba Kutenga 1-5 magalamu tsiku lililonse kungaphatikizidwe ndi chiopsezo chachikulu cha mphuno. Mafuta a nsomba adanenanso kuti 72% ya achinyamata omwe amamwa mankhwalawa adakumana ndi vuto la mphuno ngati zotsatira zake.
Choncho, musanachite opaleshoni komanso ngati mukumwa mankhwala ochepetsa magazi monga Warfarin Mafuta a nsombaNdibwino kuti muyankhule ndi dokotala musanatenge.
Kutsika kwa magazi
Mafuta a nsombaKukhoza kuchepetsa kuthamanga kwa magazi kwalembedwa. Kafukufuku wa anthu 90 pa dialysis anapeza kuti kutenga 3 magalamu a omega 3 fatty acids patsiku kumachepetsa kwambiri kuthamanga kwa magazi kwa systolic ndi diastolic poyerekeza ndi placebo.
Momwemonso, kuwunika kwa maphunziro 31, kutenga mafuta a nsombaZinatsimikiza kuti mankhwalawa amachepetsa kuthamanga kwa magazi, makamaka kwa omwe ali ndi kuthamanga kwa magazi kapena cholesterol.
Ngakhale kuti zotsatirazi zimakhaladi zopindulitsa kwa omwe ali ndi kuthamanga kwa magazi, zingayambitse mavuto aakulu kwa omwe ali ndi kuthamanga kwa magazi.
Mafuta a nsombaamatha kuyanjana ndi mankhwala ochepetsa kuthamanga kwa magazi, kotero ngati mukuthandizidwa ndi kuthamanga kwa magazi, kugwiritsa ntchito mafuta a nsomba Muyenera kulankhula ndi dokotala wanu za izo.
Kutsekula m'mimba
Kutsekula m'mimba, Mafuta a nsomba Ndi imodzi mwazotsatira zomwe zimagwirizanitsidwa ndi kumwa mankhwalawa ndipo ndizofala mukamamwa mlingo waukulu.
Ndemanga, kutsekula m'mimba, Mafuta a nsombaadanenanso kuti ndi chimodzi mwazotsatira zoyipa za
Kuphatikiza pa mafuta a nsomba, zowonjezera zina za omega 3 zimatha kuyambitsa kutsekula m'mimba. Mwachitsanzo, mafuta a masamba Mafuta a nsombaNdi njira yodziwika bwino yazamasamba m'malo mwa vegan koma yawonetsedwa kuti ili ndi mankhwala ofewetsa thukuta komanso kuchulukitsa mayendedwe amatumbo.
Acid Reflux
Mafuta a nsombaNgakhale amadziwika ndi zotsatira zake zamphamvu paumoyo wamtima, anthu ambiri mafuta owonjezera a nsombaIye akuti adamva kutentha pamtima atayamba kumwa mapiritsi.
Zizindikiro zina za asidi reflux - kuphatikizapo nseru ndi kukhumudwa m'mimba - makamaka chifukwa cha kuchuluka kwa mafuta. Mafuta a nsombandi zotsatira zofala. Mafuta awonetsedwa kuti amayambitsa kusagaya m'mimba m'maphunziro ambiri.
Musati mankhwala osokoneza bongo ndi Mafuta a nsombaKumwa ndi chakudya nthawi zambiri kumachepetsa acid reflux ndikuchepetsa zizindikiro.
Hemorrhagic stroke ndi mkhalidwe womwe umadziwika ndi kukha magazi muubongo, komwe nthawi zambiri kumachitika chifukwa cha kusweka kwa mitsempha yamagazi.
Kafukufuku wina wa zinyama apeza kuti kudya kwambiri kwa omega 3 fatty acids kungapangitse chiopsezo cha kutsekeka kwa magazi ndi sitiroko yotaya magazi.
Maphunziro ena Mafuta a nsombaanapeza kuti zingakhale zothandiza kuwonda. Phunziro limodzi, masewera olimbitsa thupi komanso Mafuta a nsombaIwo anayerekezera zotsatira za mkungudza pa kuwonda ndipo anapeza kuti zinthu zonsezi zinathandiza kuchepetsa mafuta a thupi ndi kupititsa patsogolo thanzi la mtima mwa anthu onenepa kwambiri.
Mlingo waukulu, Komano, ungayambitse kulemera. M'maphunziro osiyanasiyana, Mafuta a nsomba Zathandiza kuchepetsa kulemera kwa odwala khansa.
Izi ndichifukwa, Mafuta a nsombaNdi mafuta ambiri ndi ma calories, ndi ma calories 4.5 mu supuni imodzi yokha (40 gramu) ya mafuta. Izi sizingawoneke ngati zambiri, koma kudya kwambiri kungayambitse kuchuluka kwa ma calories.
Vitamini A kawopsedwe
Mitundu ina ya omega 3 fatty acid supplements ili ndi vitamini A wambiri, yomwe imatha kukhala poyizoni ikadyedwa kwambiri. Mwachitsanzo, supuni (14 magalamu) mafuta a cod imatha kukwaniritsa 270% ya kusowa kwa tsiku ndi tsiku kwa vitamini A pakutumikira kamodzi.
Kuopsa kwa Vitamini A kungayambitse zotsatira zake monga chizungulire, nseru, kupweteka kwa mafupa, ndi kuyabwa pakhungu. M'kupita kwanthawi, zingayambitsenso kuwonongeka kwa chiwindi komanso kulephera kwa chiwindi pazovuta kwambiri.
Chifukwa chake, ndibwino kulabadira zomwe zili ndi vitamini A zomwe zili mu omega 3 yanu ndikuchepetsa mlingo wake.
Kusowa tulo
Maphunziro ena ndi apakatikati Mafuta a nsomba Zapezeka kuti kumwa mowa kungapangitse kugona bwino. Mwachitsanzo, kafukufuku wa ana a 395 adawonetsa kuti kutenga 16 mg ya omega 600 mafuta acids tsiku lililonse kwa masabata a 3 kunathandizira kugona bwino.
Nthawi zina, akutenga mafuta ambiri a nsomba zimatha kusokoneza tulo ndi kuyambitsa kusowa tulo.
Pankhani yophunzira, mlingo waukulu Mafuta a nsomba zanenedwa kuti zikuwonjezereka zizindikiro za kusowa tulo ndi nkhawa kwa wodwala yemwe ali ndi mbiri ya kuvutika maganizo. Komabe, kafukufuku wamakono amangopezeka ku maphunziro a zochitika ndi malipoti osadziwika.
Ngati simukudya nsomba 1-2 pa sabata, mafuta owonjezera a nsomba Mungaganizire kugula.
Malangizo a EPA ndi DHA amasiyana malinga ndi msinkhu wanu ndi thanzi lanu. World Health Organisation (WHO) imalimbikitsa kudya kophatikizana tsiku lililonse kwa 0.2-0.5 magalamu a EPA ndi DHA. Komabe, ngati muli ndi pakati kapena muli pachiopsezo cha matenda a mtima, mungafunikire kuwonjezera mlingo.
Zakudya zomwe zimapereka osachepera 0.3 magalamu (300 mg) a EPA ndi DHA pakutumikira mafuta owonjezera a nsomba seci.
Zowonjezera zambiri zimakhala ndi mafuta okwana 1000 mg pa kutumikira, koma 300 mg yokha ya EPA ndi DHA. Werengani chizindikirocho ndikutenga chowonjezera chomwe chili ndi osachepera 1.000 mg wa EPA ndi DHA pa 500 mg ya mafuta a nsomba.
Omega 3 fatty acids amatha kukhala oxidation. Kuti mupewe izi, mutha kusankha chowonjezera chomwe chili ndi antioxidant monga vitamini E.
Komanso, kuwasunga kutali ndi kuwala ndi kusunga mu firiji. Osagwiritsa ntchito zomwe zili ndi fungo loyipa kapena zomwe sizili zatsopano.
Nthawi Yomwe Mungatenge Mafuta a Nsomba?
Mafuta ena amathandizira kuyamwa kwa omega 3 fatty acids. Choncho, ndi chakudya munali mafuta mafuta owonjezera a nsombaNdi bwino kuchipeza.
