Yintoni ioyile yentlanzi, yenza ntoni? Iingenelo kunye neeNgozi

Ioli yeentlanziYenye yezongezo zesondlo ezisetyenziswa kakhulu. kubaluleke kakhulu kwimpilo yethu omega 3 fatty acids sisityebi kwi Ukuba awuthandi okanye awukwazi ukutya intlanzi, ukuyithatha njengesongezelelo kuya kunceda ukubonelela umzimba nge-omega 3 fatty acids eyaneleyo.

kwinqaku "Iinzuzo zokusela ioyile yentlanzi", "iziphumo ebezingalindelekanga zeoyile yentlanzi", "izibonelelo zokusebenzisa ioyile yentlanzi" iya kukhankanywa.

Yintoni iOli yeentlanzi?

Yioli efunyenwe kwithishu yentlanzi. Ngokuqhelekileyo i-herring, ityhuna, i-anchovy ve imackerel ezifana neentlanzi ezinamafutha. Ngamaxesha athile cod ioli yesibindi Iveliswa kwizibindi zezinye iintlanzi ezifana

UMbutho wezeMpilo weHlabathi (i-WHO) ucebisa ukuba kutyiwe iintlanzi ezi-1-2 ngeveki. Oku kungenxa yokuba i-omega 3 fatty acids efumaneka kwintlanzi ineenzuzo ezininzi zempilo, ezifana nokukhusela kwinani lezifo.

Nangona kunjalo, ukuba awukwazi ukutya iintlanzi ezininzi ngeveki, ukusela ioli yeentlanziuya kuqinisekisa ukuthathwa okwaneleyo kwe-omega 3. Ioli yeentlanziMalunga ne-30% yeoli yenziwe nge-omega 3s kwaye i-70% eseleyo yenziwe ngamanye amanqatha. Ngaphezu koko, ioli yentlanzi engalungiswanga Iqulethe i-vitamin A kunye ne-vitamin D.

Iindidi ze-omega ezi-3 ezifumaneka kuyo zinenzuzo ngakumbi kune-omega 3s efumaneka kwimithombo ethile yezityalo. Ioli yeentlanziI-omega-3s ephambili kwi-eicosapentaenoic acid (EPA) kunye i-docosahexaenoic acid (DHA) I-omega-3 kwimithombo yezityalo i-alpha-linolenic acid (ALA). Nangona i-ALA iyimfuneko ye-asidi enamafutha, i-EPA kunye ne-DHA zineenzuzo ezininzi zempilo.

Ziziphi iiNzuzo zeOli yeentlanzi?

Ilungile kwimpilo yentliziyo

Isifo sentliziyo ngoyena nobangela wokufa. Uhlolisiso lubonisa ukuba abo batya iintlanzi ezininzi banomlinganiselo ophantsi kakhulu wesifo sentliziyo.

Kukho inani lemingcipheko yesifo senhliziyo, uninzi lwazo ziintlanzi okanye Ioli yeentlanzi iyancipha ngokusetyenziswa. Impilo yentliziyo yeoli yeentlanziiinzuzo zezi:

amanqanaba e-cholesterol

Inyusa i-HDL (i-cholesterol elungileyo). Inempembelelo encinci kwi-LDL (embi) amanqanaba e-cholesterol. 

triglycerides

triglycerides inokwehla malunga ne-15-30%. 

Ifuthe legazi

Nakwidosi encinci, inceda ukuthoba uxinzelelo lwegazi kubantu abanoxinzelelo lwegazi oluphezulu. 

Rekhoda

Ikhusela i-arterial plaques, ibangela ukuba ibe nzima kunye nokwenza iiplagi ze-arterial zizinzile. 

arrhythmias ezibulalayo

Kubantu abasengozini, kunokunciphisa iziganeko ze-arrhythmias ezibulalayo. I-arrhythmia sisingqisho sentliziyo esingaqhelekanga esinokubangela ukuhlaselwa yintliziyo kwezinye iimeko.

Inceda ukuthomalalisa ukuphazamiseka kwengqondo

Ingqondo yenziwe ngamafutha angama-60%, kwaye uninzi lwaloo mafutha lu-omega 3 fatty acids. Ngoko ke, i-omega 3 ibalulekile ekusebenzeni okuqhelekileyo kwengqondo.

Uphononongo lubonise ukuba abantu abanengxaki yengqondo ethile bane-omega 3 amanqanaba egazi asezantsi.

Izifundo, intlanzi yeoli yokongezaKuye kwaboniswa ukukhusela ukuqala okanye ukuphucula iimpawu zokuphazamiseka kwengqondo. Ngokomzekelo, kunokunciphisa umngcipheko wokuphazamiseka kwengqondo kubantu abasengozini.

Ukongeza, kwiidosi eziphezulu intlanzi yeoli yokongeza schizophrenic kunye ukuxhuzula inokunciphisa ezinye iimpawu zayo.

iinzuzo zamehlo eentlanzi

Ngokufana nengqondo, i-omega 3 amafutha enza inxalenye ebalulekileyo yesakhiwo samehlo. Ubungqina bubonise ukuba abantu abangafumani i-omega 3 eyaneleyo banomngcipheko omkhulu wesifo samehlo.

Impilo yamehlo iqala ukuwohloka ebudaleni, obunxulumene nobudala ukuwohloka kwe-macular (AMD) ingenzeka. Ukutya iintlanzi kunceda ukukhusela i-AMD.

Yehlisa ukudumba

Ukudumba yindlela yamajoni omzimba yokulwa nosulelo kunye nokonakalisa umzimba. Nangona kunjalo, ukuvuvukala kuyenzeka ngamanye amaxesha kumanqanaba aphantsi ixesha elide.

Oku kubizwa ngokuba kukudumba okungapheliyo. ukutyeba, isifo seswekile, ukudakumba kwaye zisenokubangela izifo ezingapheliyo, njengesifo sentliziyo.

Kwiimeko ezinjalo, ukunciphisa ukuvuvukala kunceda ukunyanga iimpawu zesifo. Ioli yeentlanzi Ineempawu ezichasayo kwaye inceda ukunyanga izifo ezibandakanya ukudumba okungapheliyo.

Umzekelo, kubantu abacinezelekileyo nabatyebe kakhulu, kunciphisa imveliso kunye nokubonakaliswa kofuzo lweeamolekyuli ezivuthayo ezibizwa ngokuba zii-cytokines.

Kwakhona, intlanzi yeoli yokongezakunokunciphisa kakhulu iintlungu zamalungu, ukuqina, kunye neemfuno zamayeza kubantu abane-rheumatoid arthritis, isifo apho ukudumba kubangela amalungu abuhlungu.

iinzuzo fish oil ulusu

Ulusu lelona lungu likhulu lomzimba womntu kwaye liqulethe isixa esikhulu se-omega 3 fatty acids. impilo yolusuinokuwohloka ngakumbi ekwaluphaleni okanye emva kokugqatswa kakhulu lilanga.

Unyango kunye dermatitis intlanzi yeoli yokongeza Kukho ukuphazamiseka kwesikhumba kunokunciphisa umphumo ngenxa yokusetyenziswa kwayo.

I-Omega 3 fatty acids ibaluleke kakhulu ngexesha lokukhulelwa kunye nosana.

I-Omega 3 ibalulekile kuphuhliso nokukhula. Ngoko ke, kubalulekile ukuba oomama bafumane i-omega 3 eyaneleyo ngexesha lokukhulelwa nangexesha lokuncancisa.

Koomama abakhulelweyo nabancancisayo intlanzi yeoli yokongezaYandisa ulungelelwaniso lwezandla kunye neliso kwiintsana. Nangona kunjalo, akucaci ukuba ukufunda okanye i-IQ iyaphucula.

Ithathwe ngumama kwangoko intlanzi yeoli yokongeza Kwakhona kwandisa uphuhliso olubonakalayo lweentsana kunye nokunciphisa umngcipheko we-allergies.

Yehlisa amanqatha esibindi

Isibindi siqhuba uninzi lwamafutha emzimbeni wethu kwaye sidlala indima enkulu ekuzuzeni ubunzima. isifo sesibindi, Isifo sesibindi esinamafutha e-non-alcoholic (NAFLD), ebangela ukuqokelelwa kwamafutha kwisibindi, iye yanda ngokukhawuleza kutshanje.

intlanzi yeoli yokongezaIphucula ukusebenza kwesibindi kunye nokuvuvukala, kunceda ukunciphisa iimpawu ze-NAFLD kunye nomlinganiselo wamafutha esibindi.

Inceda ukuphucula iimpawu zokudakumba kunye nokuxhalaba

Uxinzelelo kulindeleke ukuba ibeyeyesibini unobangela womthwalo wezifo kwihlabathi ngo-2030. Abantu abanoxinzelelo olukhulu banamazinga asezantsi e-omega 3 egazini.

Uphando Ioli yeentlanzi kunye nokuxhaswa kwe-omega 3 kunokuphucula iimpawu zokudakumba. Ngaphezu koko, ezinye izifundo ziye zaqaphela ukuba i-oyile etyebileyo ye-EPA inceda ukunciphisa iimpawu zokudakumba ngaphezu kwe-DHA.

Ikhusela uphuhliso lwengqwalasela kunye noxinzelelo olukhulu ebantwaneni

Iziphazamiso zokuziphatha zinokujongwa ebantwaneni, ezifana ne-attention deficit hyperactivity disorder (ADHD).

Ukuthathela ingqalelo ukuba i-omega 3 yinxalenye ebalulekileyo yengqondo, kubalulekile ukuxhamla kubo ngokwemali eyaneleyo yokuthintela ukuphazamiseka kokuziphatha ngexesha lokuqala.

intlanzi yeoli yokongezaInciphisa ukuchukumiseka okubonakalayo, ukungakhathaleli, ukungxama kunye nobundlongo-ndlongo ebantwaneni. Oku kuluncedo ekufundeni ubomi.

Iinzuzo zeoli yeentlanzi kwingqondo

Njengoko sikhula, imisebenzi yobuchopho iyancipha kwaye ingozi yesifo se-Alzheimer iyanda. Abantu abatya iintlanzi ezininzi badla ngokucotha ekusebenzeni kwengqondo ebudaleni.

Nangona kunjalo, kubantu abadala intlanzi yeoli yokongeza Izifundo malunga nayo aziboneleli ubungqina obucacileyo bokuba zinokucothisa ukuhla kokusebenza kwengqondo. Nangona kunjalo, zimbalwa kakhulu izifundo Ioli yeentlanziKuye kwaboniswa ukuba i-lilac inokuphucula imemori kubantu abanempilo, abantu abadala.

Ukuphucula iimpawu ze-asthma kunye nokunciphisa umngcipheko wokungalungi

Umbefu, imeko yemiphunga ebangela ukudumba kwemiphunga kunye nokuphefumla nzima, ixhaphake kakhulu kwiintsana. Uthotho lwezifundo Ioli yeentlanziKuye kwaboniswa ukuba kunokunciphisa iimpawu ze-asthma, ngakumbi kwiminyaka yobudala. Kwakhona, oomama abakhulelweyo ukuthatha izongezo zeoli yeentlanziInokunciphisa umngcipheko we-allergies kwiintsana.

yomeleza amathambo

Ngexesha lobudala, amathambo aqala ukulahlekelwa ngamaminerali abalulekileyo, ukwandisa amathuba okuphuka. Oku kukhokelela kwizifo ezifana ne-osteoporosis kunye ne-osteoarthritis.

calcium kunye yevithamin D Kuyaziwa ukuba kubaluleke kakhulu kwimpilo yamathambo, kodwa ezinye izifundo zibonisa ukuba i-omega 3 fatty acids inokuba luncedo.

Abantu abanamazinga aphezulu e-omega 3 egazini labo banoxinzelelo olungcono lwethambo leminerali (BMD).

intlanzi oyile ilahleko ubunzima

Ukutyeba kakhulu kuchazwa ngokuba ne-body mass index (BMI) engaphezu kwama-30. Lilonke, malunga ne-39% yabantu abadala batyebe kakhulu, ngelixa i-13% ityebe kakhulu.

ukutyeba, isifo sentliziyo, uhlobo 2 seswekile kunye umhlaza kwandisa kakhulu umngcipheko wezinye izifo ezifana intlanzi yeoli yokongezaiphucula ukubunjwa komzimba kunye nemingcipheko yesifo sentliziyo kubantu abatyebe kakhulu.

Kwakhona, ezinye izifundo, kunye nokutya okanye umthambo intlanzi yeoli yokongezaiboniswe ukunceda ukunciphisa umzimba.

Iziphumo ebezingalindelekanga ezingaziwayo zokuthatha ioyile yentlanzi eninzi kakhulu

Ityebile kwintliziyo-enempilo ye-omega 3 fatty acids Ioli yeentlanziKuxelwe ukunciphisa i-triglycerides yegazi, ukunciphisa ukuvuvukala kunye nokukhulula iimpawu zeemeko ezifana ne-rheumatoid arthritis.

Nangona kunjalo, ngaphezulu thatha ioli yeentlanzi, ayingcono, kwaye umthamo ophezulu kakhulu unokulimaza impilo. Isicelo iziphumo ebezingalindelekanga zokuthatha ioyile eninzi yeentlanzi...

Iswekile yegazi ephezulu

Olunye uphando lubonisa ukuba ukongeza ngexabiso eliphezulu le-omega-3 fatty acids kunokunyusa amanqanaba eswekile yegazi kubantu abanesifo seswekile.

Ngokomzekelo, uphando oluthile oluncinci lufumene ukuba ukuthatha i-8 grams ye-omega 3 fatty acids ngosuku kwakhokelela ekunyuseni kwe-2% kwiqondo leswekile yegazi kubantu abanesifo sikashukela sohlobo lwe-22 kwiiveki ezisibhozo.

Oku kungenxa yokuba iidosi eziphezulu ze-omega 3s zinokuvuselela ukuveliswa kwe-glucose, enokuthi ibe negalelo kumazinga aphezulu exesha elide weswekile yegazi.

Ukopha

Iintsini ezophayo kunye neempumlo, ukusetyenziswa ngokugqithiseleyo kweoli yeentlanzizimbini ezichaza iziphumo ebezingalindelekanga ze

Ngokophononongo olukhulu lwezifundo ezingama-52, Ioli yeentlanzi inokuthintela ukwakheka kwehlwili legazi kubantu abadala abasempilweni, nto leyo enokunyusa umngcipheko wokopha.

Uphononongo lwabantu be-56 lwaba neziphumo ezifanayo, usebenzisa i-640 mg ngosuku kwithuba leeveki ezine. intlanzi yeoli yokongeza Kuye kwafunyaniswa ukuba i-coagulation yegazi iyancitshiswa kubantu abadala abanempilo nge

Ukongeza, esinye isifundo esincinci, Ioli yeentlanzi Ukuthatha i-1-5 grams imihla ngemihla kunokudibaniswa nomngcipheko ophezulu we-nosebleeds. Ioli yeentlanzi ingxelo yokuba i-72% yolutsha oluthatha ichiza luye lwafumana ukopha njengesiphumo secala.

Ke ngoko, ngaphambi kotyando kwaye ukuba uthatha izinto ezincinci zegazi ezifana neWarfarin Ioli yeentlanzi Kucetyiswa ukuba uthethe nogqirha wakho ngaphambi kokuyithatha. 

Uxinzelelo lwegazi oluphantsi

Ioli yeentlanziUkukwazi ukunciphisa uxinzelelo lwegazi kuye kwabhalwa. Uphononongo lwabantu abangama-90 kwi-dialysis lufumene ukuba ukuthatha i-3 grams ye-omega 3 fatty acids ngosuku kunciphisa kakhulu uxinzelelo lwegazi lwe-systolic kunye ne-diastolic xa kuthelekiswa ne-placebo.

Ngokufanayo, uhlalutyo lwezifundo ezingama-31, ukuthatha ioli yeentlanziIgqibe kwelokuba iyeza lithoba ngokufanelekileyo uxinzelelo lwegazi, ngakumbi kwabo banoxinzelelo lwegazi oluphezulu okanye amanqanaba aphezulu e-cholesterol.

Nangona ezi ziphumo ngokuqinisekileyo ziluncedo kwabo banoxinzelelo lwegazi oluphezulu, zinokubangela iingxaki ezinzulu kwabo banoxinzelelo lwegazi oluphantsi.

Ioli yeentlanziinokunxibelelana noxinzelelo lwegazi lokunciphisa amayeza, ke ukuba unyangelwa uxinzelelo lwegazi oluphezulu, usebenzisa ioli yeentlanzi Kufuneka uthethe nogqirha wakho ngayo.

Urhudo

Urhudo, Ioli yeentlanzi Yenye yeziphumo ebezingalindelekanga ezixhaphakileyo ezinxulumene nokuthatha ichiza kwaye iqhelekile xa uthatha iidosi eziphezulu.

Uphononongo, isifo sohudo, Ioli yeentlanziingxelo yokuba yenye yezona ziphumo ebezingalindelekanga zixhaphakileyo ze

Ukongeza kwioli yeentlanzi, ezinye izongezo ze-omega 3 nazo zinokubangela urhudo. Ngokomzekelo, ioli ye-lineed Ioli yeentlanziYeyona ndlela idumileyo yokutya imifuno kwi-vegan kodwa ibonakalisiwe inesiphumo sokulambisa kunye nokwandisa ukuhamba kwamathumbu.

I-Acid Reflux

Ioli yeentlanziNangona eyaziwa ngeziphumo zayo ezinamandla kwimpilo yentliziyo, abantu abaninzi intlanzi yeoli yokongezaUnika ingxelo yokuba weva isitshisa emva kokuba eqalise ukuthatha ipilisi.

Ezinye iimpawu ze-asidi ye-reflux - kuquka isicaphucaphu kunye nokuphazamiseka kwesisu - ubukhulu becala ngenxa ye-fat content. Ioli yeentlanziziziphumo ebezingalindelekanga eziqhelekileyo. I-oyile iboniswe ukuba iqalise ukugabha kwizifundo ezininzi.

Musa ukugqithisa kwaye Ioli yeentlanziUkuyithatha kunye nokutya kunokunciphisa ngokufanelekileyo i-asidi reflux kunye nokunciphisa iimpawu.

Ukwahlula idosi yakho ibe ziinxalenye ezincinci imini yonke kunokunceda ukuthoba ukutya.

Istroke

I-Hemorrhagic stroke yimeko ebonakala ngokuphuma kwi-cerebral hemorrhage, edla ngokubangelwa kukuqhekeka kwemithambo yegazi ebuthathaka.

Olunye uphando lwezilwanyana lufumene ukuba ukutya okuphezulu kwe-omega 3 fatty acids kunokunyusa umngcipheko we-blood clots kunye ne-hemorrhagic stroke.

Ezi ziphumo zikwanjalo Ioli yeentlanziOku kukwahambelana nolunye uphando olubonisa ukuba umsedare unokuthintela ukubunjwa kwegazi.

Ukufumana ubunzima

Kuba abantu abaninzi bafuna ukunciphisa umzimba owongezelelekileyo kunye nokunyusa ukutshisa kwamafutha, izongezo zeoli yentlanzi iqala ukuthatha.

Ezinye izifundo Ioli yeentlanziwafumanisa ukuba kunokuba luncedo ekulahlekeni kobunzima. Isifundo esinye, umthambo we-aerobic kunye Ioli yeentlanziBathelekisa imiphumo yemisedare ekulahlekeni kwesisindo kwaye bafumanisa ukuba zombini izinto zanceda ukunciphisa amafutha omzimba kunye nokuphucula impilo yentliziyo kubantu abakhulu kakhulu.

Amanani aphezulu, kwelinye icala, anokubangela ukuzuza ubunzima. Kwizifundo ezahlukeneyo, Ioli yeentlanzi Incede ukunciphisa umzimba kancinci kwizigulana ezinomhlaza.

Oku kungenxa yokuba, Ioli yeentlanziInamafutha amaninzi nee<em>kilojoule ezininzi, nee<em>kilojoule ezingama-4.5 kwitispuni nje enye (iigram ezi-40) zamafutha. Oku kusenokungabonakali kuninzi, kodwa ukutya imali eninzi kunokukhokelela ekwandeni kweekhalori.

Vitamin A ubutyhefu

Ezinye iintlobo ze-omega 3 fatty supplements ziphezulu kwi-vitamin A, enokuba yingozi xa isetyenziswe ngobuninzi. Umzekelo, icephe (14 grams) cod ioli yesibindi inokuhlangabezana ne-270% yemfuno ye-vitamin A yemihla ngemihla kwinkonzo enye.

Ubuthi beVithamin A bunokubangela iziphumo ebezingalindelekanga ezifana nesiyezi, isicaphucaphu, intlungu edibeneyo, kunye nokucaphuka kwesikhumba. Ekuhambeni kwexesha, kunokukhokelela ekonakaleni kwesibindi kunye nokungaphumeleli kwesibindi kwiimeko ezinzima. 

Ke ngoko, kungcono ukunikela ingqalelo kumxholo we-vitamin A we-omega 3 yakho yokongeza kwaye ulinganise umthamo wayo.

Ukuphuthelwa

Ezinye izifundo ziphakathi Ioli yeentlanzi Kufunyaniswe ukuba ukusela utywala kunokuphucula umgangatho wokulala. Ngokomzekelo, uphando lwabantwana be-395 lubonise ukuba ukuthatha i-16 mg ye-omega 600 fatty acids imihla ngemihla kwiiveki ze-3 kunceda ukuphucula umgangatho wokulala.

Kwezinye iimeko, iukuthatha ioli eninzi yentlanzi eneneni inokuphazamisana nokulala kwaye ibangele ukuphuthelwa.

Kwisifundo somzekelo, umthamo ophezulu Ioli yeentlanzi kuxelwe ukuba kubi kakhulu ukuphuthelwa kunye neempawu zokuxhalaba kumguli onembali yokudakumba. Nangona kunjalo, uphando lwangoku lukhawulelwe kwizifundo zeemeko kunye neengxelo ze-anecdotal.

Uphando olongezelelweyo luyafuneka ukuqonda ukuba iidosi ezinkulu zinokuchaphazela njani umgangatho wokulala kubemi ngokubanzi.

Ukusetyenziswa kweOli yeentlanzi

Ukuba awutyi iintlanzi 1-2 amaxesha ngeveki, intlanzi yeoli yokongeza Unokucinga ngokuthenga.

I-EPA kunye neengcebiso zedosi ye-DHA ziyahluka ngokuxhomekeke kwiminyaka yakho kunye nempilo. Umbutho wezeMpilo weHlabathi (i-WHO) ucebisa ukutya okudityanisiweyo kwansuku zonke kwe-0.2-0.5 grams ye-EPA kunye ne-DHA. Nangona kunjalo, ukuba ukhulelwe okanye usengozini yesifo senhliziyo, unokufuna ukwandisa umthamo.

Ukutya okubonelela ubuncinane i-0.3 grams (300 mg) ye-EPA kunye ne-DHA ngokukhonza intlanzi yeoli yokongeza khetha.

Izongezelelo ezininzi ziqulathe ukuya kuthi ga kwi-1000 mg yeoli yeentlanzi ngokukhonza, kodwa kuphela i-300 mg ye-EPA kunye ne-DHA. Funda ileyibhile kwaye uthathe isongezelelo esiqulethe ubuncinane i-1.000 mg ye-EPA kunye ne-DHA nge-500 mg yeoli yeentlanzi.

I-Omega 3 fatty acids idla ngokuthanda i-oxidation. Ukuze ugweme oku, unokukhetha isongezelelo esiqulethe i-antioxidant efana ne-vitamin E.

Kwakhona, zigcine kude nokukhanya kwaye uzigcine efrijini. Musa ukusebenzisa ezo zinevumba elibi okanye ezingatshangayo.

Kufuneka Ithathwe Nini Ioli Yentlanzi?

Ezinye iioyile zinceda ukufunxwa kwe-omega 3 fatty acids. Ngoko ke, ngokutya okunamafutha intlanzi yeoli yokongezaKungcono ukuyifumana.