Chii Chinonzi Mafuta Ehove, Anoitei? Benefits uye Kukuvadza

Mafuta ehoveIcho chimwe chezvinonyanya kudyiwa zvekudya zvinowedzera. zvakakosha zvikuru kune hutano hwedu omega 3 mafuta acids akapfuma mu Kana iwe usingade kana usingakwanisi kudya hove, kuitora sekuwedzera kunozobatsira kupa muviri zvakakwana omega 3 fatty acids.

muchinyorwa "Benefits yekunwa mafuta ehove", "fish oil side effects", "mabhenefiti ekushandisa hove mafuta" zvichataurwa.

Chii chinonzi Fish Oil?

Ndiwo mafuta anowanikwa kubva munyama yehove. Kazhinji herring, tuna, anchovy ve mackerel sehove dzine mafuta. Dzimwe nguva mafuta echiropa checod Inogadzirwa kubva muzviropa zvedzimwe hove dzakadai

Sangano reWorld Health Organisation (WHO) rinokurudzira kudyiwa kwehove 1-2 pasvondo. Izvi zvinodaro nekuti iyo omega 3 fatty acids inowanikwa muhove ine zvakawanda zvakanaka zvehutano, sekubatsira kudzivirira kubva kune akati wandei zvirwere.

Zvisinei, kana usingakwanise kudya hove dzakawanda kudaro pasvondo. kunwa mafuta ehoveichave nechokwadi chekudya kwakakwana kwe omega 3. Mafuta ehoveInenge 30% yemafuta inoumbwa neomega 3s uye yasara 70% inoumbwa nemamwe mafuta. Uyezve, mafuta ehove asina kugadziriswa Iine vhitamini A uye vhitamini D.

Iwo maomega 3 marudzi anowanikwa mairi anobatsira kupfuura omega 3s anowanikwa mune mamwe masosi emiti. Mafuta ehoveIyo huru omega-3s mu eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) Iyo omega-3 muzvirimwa masosi ndeye alpha-linolenic acid (ALA). Kunyangwe ALA iri yakakosha mafuta asidhi, EPA neDHA zvine hutano hwakawanda.

Ndezvipi Zvakanakira Mafuta Ehove?

Zvakanaka kune hutano hwemoyo

Chirwere chemoyo ndicho chinokonzera rufu. Ongororo dzinoratidza kuti vaya vanodya hove dzakawanda vane mwero wakaderera zvikuru wehosha yemwoyo.

Kune huwandu hwengozi dzechirwere chemoyo, mazhinji acho ihove kana Mafuta ehove inoderera nekudyiwa. Utano hwemoyo hwemafuta ehovemabenefits ndeaya:

cholesterol mazinga

Inosimudza HDL (yakanaka cholesterol). Iyo ine zvishoma mhedzisiro paLDL (yakaipa) cholesterol mazinga. 

triglycerides

triglycerides inogona kuderera neinenge 15-30%. 

Ropa kumanikidza

Kunyangwe mudiki, inobatsira kuderedza BP muvanhu vane high blood pressure. 

Record

Inodzivirira arterial plaques, zvichiita kuti dziomese pamwe nekuita kuti arterial plaques igadzikane. 

kufatal arrhythmias

Mune vanhu vari panjodzi, inogona kuderedza kuitika kweanouraya arrhythmias. An arrhythmia is abnormal heart rhythm iyo inogona kukonzera chirwere chemoyo mune dzimwe nguva.

Inobatsira kubvisa zvimwe zvirwere zvepfungwa

Uropi hunoumbwa ne60% yemafuta, uye mazhinji emafuta iwayo omega 3 fatty acids. Nokudaro, omega 3 inokosha pakushanda kwehuropi hwemazuva ose.

Zvidzidzo zvakaratidza kuti vanhu vane zvimwe zvirwere zvepfungwa vane omega 3 mazinga eropa akaderera.

Zvidzidzo, hove mafuta ekuwedzeraYakaratidzwa kudzivirira kutanga kana kuvandudza zviratidzo zvezvimwe zvirwere zvepfungwa. Semuenzaniso, inogona kuderedza njodzi yekukanganiswa kwepfungwa kune vanhu vari panjodzi.

Mukuwedzera, pamwero mukuru hove mafuta ekuwedzera schizophrenic uye bipolar disorder inogona kuderedza zvimwe zviratidzo zvayo.

hove mafuta ziso zvinobatsira

Zvakafanana nehuropi, omega 3 mafuta anoumba chikamu chakakosha chechimiro cheziso. Humbowo hwakaratidza kuti vanhu vasingawane omega 3 yakakwana vane njodzi huru yechirwere chemaziso.

Utano hwemaziso hunotanga kuipa mukukwegura, maererano nezera macular degeneration (AMD) inogona kuitika. Kudya hove kunobatsira kudzivirira AMD.

Inoderedza kuzvimba

Kuzvimba inzira yemasoja edzivirirwe ekurwisa utachiona nekukuvadza muviri. Zvisinei, kuzvimba kunogona kuitika dzimwe nguva pamazinga akaderera kwenguva yakareba.

Izvi zvinonzi chisingaperi kuzvimba. kufutisa, chirwere cheshuga, kusuruvara uye zvinogona kuwedzera zvimwe zvirwere zvisingaperi, zvakadai sehosha yemwoyo.

Mumamiriro ezvinhu akadaro, kuderedza kuzvimba kunobatsira kubata zviratidzo zvechirwere. Mafuta ehove Iine anti-inflammatory properties uye inobatsira kurapa zvirwere zvinosanganisira kusingaperi kuzvimba.

Semuenzaniso, muvanhu vakamanikidzwa uye vakafutisa, inoderedza kugadzirwa uye gene kutaura kwemamorekuru anopisa anonzi cytokines.

Zvakare, hove mafuta ekuwedzerainogona kuderedza zvakanyanya marwadzo emajoini, kuoma, uye mishonga inoda muvanhu vane rheumatoid arthritis, chirwere umo kuzvimba kunokonzera majoini anorwadza.

mafuta ehove anobatsira ganda

Ganda ndiro nhengo huru yemuviri wemunhu uye ine huwandu hukuru hwe omega 3 fatty acids. utano hwegandainogona kuipa, kunyanya mukukwegura kana mushure mekunyanya kupiswa nezuva.

Psoriasis uye dermatitis hove mafuta ekuwedzera Kune zvirwere zveganda zvinogona kuderedza kushanda semugumisiro wekushandiswa kwayo.

Omega 3 fatty acids inokosha zvikuru panguva yekuzvitakura uye mucheche.

Omega 3 yakakosha pakukura nekukura. Nekudaro zvakakosha kuti madzimai awane omega 3 yakakwana panguva yekuzvitakura uye pakuyamwisa.

Mumadzimai ane pamuviri uye anoyamwisa hove mafuta ekuwedzeraKunowedzera kubatana kwemaoko uye maziso muvana. Nekudaro, hazvizivikanwe kana kudzidza kana IQ inovandudza.

Kurumidza kutorwa naamai hove mafuta ekuwedzera Inowedzerawo kukura kwekuona kwevacheche uye inoderedza ngozi yeallergies.

Inoderedza mafuta echiropa

Chiropa chinogadzira mafuta mazhinji mumuviri wedu uye chinoita basa rakakura mukurema. chirwere chechiropa, Kwete-doro fatty chiropa chirwere (NAFLD), iyo inokonzera mafuta kuunganidza muchiropa, yave ichiwedzera nokukurumidza munguva pfupi yapfuura.

hove mafuta ekuwedzeraInovandudza kushanda kwechiropa nekuputika, zvichibatsira kuderedza zviratidzo zveNAFLD uye kuwanda kwemafuta muchiropa.

Inobatsira kuvandudza zviratidzo zvekuora mwoyo uye kuzvidya mwoyo

Depression inotarisirwa kunge iri yechipiri pakukonzeresa kuremerwa kwezvirwere munyika panosvika gore ra2030. Vanhu vane kuora mwoyo kukuru vane mazinga akaderera e omega 3 muropa.

Zvidzidzo Mafuta ehove uye omega 3 supplementation inogona kuvandudza zviratidzo zvekuora mwoyo. Zvakare, zvimwe zvidzidzo zvakaona kuti EPA-yakapfuma mafuta anobatsira kuderedza zviratidzo zvekuora mwoyo kupfuura DHA.

Inodzivirira kukura kwekutarisisa uye hyperactivity muvana

Matambudziko ehunhu anogona kucherechedzwa muvana, sekutarisisa deficit hyperactivity disorder (ADHD).

Tichifunga kuti omega 3 chikamu chakakosha chehuropi, zvakakosha kuti ubatsirwe kubva kwavari muhuwandu hwakakwana hwekudzivirira kukanganiswa kwehunhu munguva yekutanga.

hove mafuta ekuwedzeraIyo inoderedza kunoonekwa hyperactivity, kusava nehanya, kusanzwa uye hutsinye muvana. Izvi zvinobatsira pakudzidza hupenyu.

Benefits yemafuta ehove kuhuropi

Sezvatinokura, kushanda kwehuropi kunononoka uye njodzi yechirwere cheAlzheimer inowedzera. Vanhu vanodya hove dzakawanda vanowanzova nehuropi hunoita basa mukukwegura.

Zvisinei, muvanhu vakuru hove mafuta ekuwedzera Zvidzidzo pazviri hazvipi humbowo hwakajeka hwekuti vanogona kunonoka kuderera kwehuropi. Zvisinei, zvidzidzo zvishomanana Mafuta ehoveZvave zvichiratidzwa kuti lilac inogona kuvandudza chiyeuchidzo muhutano, vanhu vakwegura.

Inovandudza zviratidzo zveasthma uye inoderedza njodzi yeallergies

Asthma, mamiriro emapapu anokonzera kuzvimba kwemapapu uye kupfupika kwekufema, inowanzoitika muvacheche. Zvidzidzo zvakatevedzana Mafuta ehoveYakaratidzwa kuti inogona kuderedza zviratidzo zveasthma, kunyanya pazera rekutanga. Uyezve, vanaamai vane pamuviri kutora hove mafuta ekuwedzeraInogona kuderedza njodzi yeallergies muvacheche.

inosimbisa mapfupa

Munguva yekukwegura, mapfupa anotanga kurasikirwa nemaminerari anokosha, achiwedzera mukana wekuputsika. Izvi zvinotungamirira kuzvirwere zvakadai se osteoporosis uye osteoarthritis.

calcium uye vhitamini D Iyo inozivikanwa kuva yakakosha kune hutano hwemapfupa, asi zvimwe zvidzidzo zvinoratidza kuti omega 3 fatty acids inogonawo kubatsira.

Vanhu vane huwandu hwakawanda hweomega 3 muropa ravo vane bhonzo remamineral density (BMD) riri nani.

mafuta ehove anorema kurasikirwa

Kufutisa kunotsanangurwa sekuve nebody mass index (BMI) inodarika makumi matatu. Pakazara, vanenge 30% yevakuru vakafuta, nepo 39% vakafutisa.

kufutisa, chirwere chemoyo, Type 2 chirwere cheshuga uye gomarara zvakanyanya kunowedzera njodzi yezvimwe zvirwere zvakadai hove mafuta ekuwedzerainovandudza kuumbwa kwemuviri uye njodzi dzechirwere chemoyo muvanhu vakafuta.

Zvakare, zvimwe zvidzidzo, pamwe nekudya kana kurovedza muviri hove mafuta ekuwedzerayakaratidzwa kubatsira nekuonda.

Zvishoma Zvinozivikanwa Maside Effects eKutora Yakawandisa Hove Oiri

Yakapfuma mumoyo-ine hutano omega 3 fatty acids Mafuta ehoveZvinonzi kuderedza ropa triglycerides, kuderedza kuzvimba uye kunyange kubvisa zviratidzo ezvinhu akadai rheumatoid arthritis.

Zvisinei, zvakawanda tora mafuta ehove, haisi nani, uye yakawandisa dose inogona kukuvadza hutano. Chikumbiro migumisiro yekutora hove yakawandisa mafuta...

High Blood Sugar

Imwe tsvakurudzo inoratidza kuti kuwedzera nehuwandu hwe omega-3 fatty acids kunogona kuwedzera mazinga ehuga muvanhu vane chirwere cheshuga.

Semuenzaniso, imwe ongororo diki yakawana kuti kutora magiramu masere e omega 8 fatty acids pazuva kwakakonzera kuwedzera kwe3% muropa reshuga muvanhu vane Type 2 chirwere cheshuga kwemavhiki masere.

Izvi zvinodaro nekuti yakakwira maomega 3s anogona kukurudzira kugadzirwa kweglucose, iyo inogona kubatsira kune yakareba-yakakwirira mazinga eropa.

Kubuda ropa

Kubuda ropa kwemazima uye kubuda ropa mumhino, kunyanya kushandiswa kwemafuta ehovendiwo maviri ayo anotsanangura mhedzisiro.

Maererano nekuongorora kukuru kwezvidzidzo zve52, Mafuta ehove inogona kudzivirira kuumbwa kweropa muvanhu vakuru vane hutano, izvo zvinogona kuwedzera njodzi yekubuda ropa.

Chidzidzo chevanhu makumi mashanu nevatanhatu chakave nemhedzisiro yakafanana, vachishandisa 56 mg pazuva kwemavhiki mana. hove mafuta ekuwedzera Zvakaonekwa kuti ropa coagulation inoderedzwa muvakuru vane hutano vane

Uyezve, chimwe chidzidzo chidiki, Mafuta ehove Kutora 1-5 magiramu zuva nezuva kunogona kunge kwakabatanidzwa kune yakanyanya njodzi yekubuda ropa. Mafuta ehove yakashuma kuti 72% yevachiri kuyaruka vanotora mushonga vakawana nosebleeds semhedzisiro.

Saka, usati wavhiyiwa uye kana uri kutora mishonga yeropa yakadai seWarfarin Mafuta ehove Zvinokurudzirwa kuti utaure nachiremba wako usati watora. 

Kuderera kweropa

Mafuta ehoveKukwanisa kuderedza kuderera kweropa kwakanyorwa. Chidzidzo chevanhu makumi mapfumbamwe padialysis chakawana kuti kutora magiramu matatu e omega 90 fatty acids pazuva zvakaderedza zvakanyanya systolic uye diastolic blood pressure kana ichienzaniswa ne placebo.

Saizvozvo, ongororo yezvidzidzo makumi matatu nerimwe, kutora mafuta ehoveYakagumisa kuti mushonga wacho unonyatso kudzikisa BP, kunyanya kune avo vane high blood pressure kana high cholesterol.

Kunyange zvazvo migumisiro iyi ichibatsira zvechokwadi kune avo vane high blood pressure, inogona kukonzera matambudziko makuru kune avo vane ropa shoma.

Mafuta ehoveinogona kupindirana neropa rekudzikisa mishonga, saka kana uri kurapwa nekuda kweBP, kushandisa mafuta ehove Unofanira kutaura nachiremba wako nezvazvo.

Manyoka

Manyoka, Mafuta ehove Ndiyo imwe yemigumisiro yakajairika yakabatana nekutora mushonga uye inowanzoitika kana iwe ukatora mishonga yakawanda.

Wongororo, manyoka, Mafuta ehoveyakashuma kuti ndeimwe yeanowanzo mhedzisiro ye

Pamusoro pemafuta ehove, mamwe omega 3 anowedzera anogona kukonzera manyoka. Somuenzaniso, linseed mafuta Mafuta ehoveIyo yakakurumbira yemuriwo imwe nzira kune vegan asi yakaratidzwa kuve ine laxative mhedzisiro uye inowedzera bowel kufamba frequency.

Acid Reflux

Mafuta ehoveKunyangwe ichizivikanwa nemhedzisiro yayo ine simba pahutano hwemoyo, vanhu vazhinji hove mafuta ekuwedzeraAnoti akanzwa kupisa kwemoyo mushure mekunge atanga kunwa piritsi.

Zvimwe zviratidzo zve acid reflux - zvinosanganisira kusvotwa uye kushushikana mudumbu - zvakanyanya nekuda kwehuwandu hwayo hwemafuta. Mafuta ehovezvinowanzoitika. Oiri yakaratidzwa kuti inokonzera kusadya muzvidzidzo zvakawanda.

Usawedzere uye Mafuta ehoveKuitora nekudya kazhinji kunogona kuderedza acid reflux uye kubvisa zviratidzo.

Kupatsanura dose yako muzvikamu zvidiki zvinoverengeka mukati mezuva rose kunogona kubatsira kudzikisira kudzikama.

Stroke

Hemorrhagic stroke chirwere chinoratidzwa necerebral hemorrhage, kazhinji inokonzerwa nekuputika kwetsinga dzeropa dzisina simba.

Zvimwe zvidzidzo zvemhuka zvakawana kuti kudya kwakanyanya kwe omega 3 fatty acids kunogona kuwedzera njodzi yekuvhara ropa uye hemorrhagic sitiroko.

Izvi zvakawanikwa zvakare Mafuta ehoveIzvi zvinopindiranawo nedzimwe tsvakurudzo inoratidza kuti musidhari unogona kudzivirira kuumbwa kweropa.

Kuwedzera uremu

Sezvo vanhu vazhinji vachida kuderedza uremu uye kuwedzera kupisa mafuta, hove mafuta ekuwedzera inotanga kutora.

Zvimwe zvidzidzo Mafuta ehoveakawana kuti inogona kubatsira pakuderedza uremu. Chimwe chidzidzo, aerobic exercise uye Mafuta ehoveVakaenzanisa migumisiro yemisidhari pakurasikirwa kwekureruka uye vakaona kuti zvinhu zvose zvakabatsira kuderedza mafuta emuviri uye kuvandudza hutano hwemwoyo muvanhu vane uremu.

Mishonga yakakwirira, kune rumwe rutivi, inogona kukonzera uremu. Muzvidzidzo zvakasiyana, Mafuta ehove Yakabatsira kuderedza uremu muvarwere vekenza.

Izvi zvinodaro nekuti, Mafuta ehoveIine mafuta akawanda uye macalories, ine macalorie makumi mana mu teaspoon imwe chete (4.5 gramu) yemafuta. Izvi zvingave zvisingaite sezvizhinji, asi kudya mari yakawanda kunogona kutungamirira kukuwedzera macalorie.

Vitamin A toxicity

Mamwe marudzi e omega 3 fatty acid supplements ane vhitamini A yakawanda, inogona kuva muchetura kana ikadyiwa muhuwandu. Somuenzaniso, chipunu (14 gramu) mafuta echiropa checod inogona kusangana ne270% yemazuva ese vhitamini A inodiwa muchikamu chimwe chete.

Vitamin A chepfu inogona kukonzera mhedzisiro yakadai sedzungu, kuda kurutsa, kurwadziwa kwemajoini, uye kushatirwa kweganda. Mukufamba kwenguva, zvinogonawo kutungamirira kukukuvara kwechiropa uye kunyange kukundikana kwechiropa mumatambudziko akaoma. 

Naizvozvo, zvakanakisa kuterera kune vhitamini A yemukati yeomega 3 yako yekuwedzera uye nepakati dosi yayo.

Kushaya hope

Zvimwe zvidzidzo ndezvepakati Mafuta ehove akawana kuti kutora kunogona kuvandudza kunaka kwekurara. Somuenzaniso, chidzidzo chevana 395 chakaratidza kuti kutora 16 mg ye omega 600 fatty acids zuva nezuva kwemavhiki e3 kwakabatsira kuvandudza kurara.

Mune zvimwe zviitiko, thekutora mafuta ehove akawandisa zvinogona chaizvoizvo kukanganisa kurara uye kukonzera kushaya hope.

Muchidzidzo chechiitiko, chiyero chakanyanya Mafuta ehove yakanzi yakawedzera kushaya hope uye zviratidzo zvekuzvidya mwoyo kune murwere ane nhoroondo yekuora mwoyo. Nekudaro, tsvagiridzo yazvino inongogumira kune zvidzidzo zvenyaya uye anecdotal mishumo.

Kutsvakurudza kwakawanda kunodiwa kuti unzwisise kuti madosi makuru angakanganisa sei kurara muhuwandu hwevanhu.

Kushandisa Mafuta Ehove

Kana iwe usingadyi hove 1-2 nguva pavhiki, hove mafuta ekuwedzera Unogona kufunga kutenga.

EPA uye DHA dosage kurudziro inosiyana zvichienderana nezera rako uye hutano. Sangano reWorld Health Organization (WHO) rinokurudzira kudyiwa kwezuva nezuva kwe0.2-0.5 gramu yeEPA neDHA. Nekudaro, kana iwe uri nepamuviri kana panjodzi yechirwere chemoyo, ungangoda kuwedzera dosage.

Chikafu chinopa angangoita 0.3 magiramu (300 mg) eEPA neDHA pakushumira hove mafuta ekuwedzera Sarudza.

Mazhinji ekuwedzera ane anosvika 1000 mg yemafuta ehove pakushanda, asi chete 300 mg yeEPA neDHA. Verenga iyo label uye tora yekuwedzera ine inokwana 1.000 mg yeEPA neDHA pa500 mg yemafuta ehove.

Omega 3 fatty acids inowanzoita oxidation. Kuti udzivise izvi, unogona kusarudza imwe yekuwedzera ine antioxidant yakadai sevhitamini E.

Uyewo, zvichengetedze kure nechiedza uye chengeta mufiriji. Usashandise zviya zvinonhuwa kana zvisina kutsva.

Nguva Yokutora Mafuta Ehove?

Mamwe mafuta anobatsira kutorwa kwe omega 3 fatty acids. Naizvozvo, nechikafu chine mafuta hove mafuta ekuwedzeraZviri nani kuiwana.