Yini Amafutha Ezinhlanzi, Enzani? Izinzuzo Nezingozi

Amafutha ezinhlanziIngenye yezithako zokudla okunomsoco ezisetshenziswa kakhulu. kubaluleke kakhulu empilweni yethu i-omega 3 fatty acids inothe ngo Uma ungathandi noma ungakwazi ukudla izinhlanzi, ukuyithatha njengesengezo kuzosiza ukuhlinzeka umzimba ngama-omega 3 fatty acids anele.

esihlokweni "izinzuzo zokuphuza amafutha ezinhlanzi", "imiphumela emibi yamafutha ezinhlanzi", "izinzuzo zokusebenzisa amafutha ezinhlanzi" kuzokhulunywa.

Yini Amafutha Ezinhlanzi?

Ngamafutha atholakala esicutshini sezinhlanzi. Ngokuvamile i-herring, tuna, i-anchovy ve i-mackerel njengezinhlanzi ezinamafutha. Ngezinye izikhathi amafutha esibindi se-cod Ikhiqizwa esibindini sezinye izinhlanzi ezifana

I-World Health Organization (WHO) incoma ukudla izinhlanzi ezi-1-2 ngesonto. Lokhu kungenxa yokuthi ama-omega 3 fatty acids atholakala ezinhlanzini anezinzuzo eziningi zezempilo, njengokusiza ukuvikela ezifweni eziningi.

Nokho, uma ungakwazi ukudla inhlanzi engaka ngeviki, ukuphuza amafutha ezinhlanziizoqinisekisa ukudla okwanele kwe-omega 3. Amafutha ezinhlanziCishe u-30% wamafutha wakhiwe i-omega 3s kanti u-70% osele wakhiwe ngamanye amafutha. Ngaphezu kwalokho, amafutha ezinhlanzi angakacutshungulwa Iqukethe i-vitamin A kanye ne-vitamin D.

Izinhlobo ze-omega 3 ezitholakala kuyo zizuzisa kakhulu kune-omega 3s etholakala kweminye imithombo yezitshalo. Amafutha ezinhlanziI-omega-3s eyinhloko ku-eicosapentaenoic acid (EPA) kanye I-docosahexaenoic acid (DHA) I-omega-3 emithonjeni yezitshalo empeleni i-alpha-linolenic acid (ALA). Nakuba i-ALA iyi-asidi yamafutha abalulekile, i-EPA ne-DHA inezinzuzo eziningi zezempilo.

Yiziphi Izinzuzo Zamafutha Ezinhlanzi?

Kuhle empilweni yenhliziyo

Isifo senhliziyo siyimbangela yokufa ehamba phambili. Ucwaningo lwembula ukuthi labo abadla izinhlanzi eziningi banamazinga aphansi kakhulu esifo senhliziyo.

Kunezici eziningi ezibeka engcupheni yesifo senhliziyo, iningi lazo okuyizinhlanzi noma uwoyela wezinhlanzi iyancipha ngokusetshenziswa. Impilo yenhliziyo yamafutha ezinhlanziizinzuzo yilezi:

amazinga e-cholesterol

Yenyusa i-HDL (i-cholesterol enhle). Inomphumela omncane kumazinga e-cholesterol ye-LDL (embi). 

ama-triglycerides

ama-triglycerides ingancipha cishe ngo-15-30%. 

Ukushaya kwegazi

Ngisho nangemithamo emincane, iyasiza ukwehlisa umfutho wegazi kubantu abanomfutho wegazi ophakeme. 

Qopha

Ivimbela ama-plaque emithanjeni, ibangele ukuthi iqine kanye nokwenza izingcezu ze-arterial zizinze. 

arrhythmias ezibulalayo

Kubantu abasengozini, kunganciphisa izehlakalo ze-arrhythmias ebulalayo. I-arrhythmia isigqi senhliziyo esingavamile esingabangela isifo senhliziyo kwezinye izimo.

Isiza ekudambiseni ukuphazamiseka kwengqondo okuthile

Ubuchopho bakhiwe ngamafutha angaba ngu-60%, futhi iningi lalawo mafutha angama-omega 3 fatty acids. Ngakho-ke, i-omega 3 ibalulekile ekusebenzeni kobuchopho okuvamile.

Ucwaningo luye lwabonisa ukuthi abantu abanokuphazamiseka okuthile kwengqondo banamazinga aphansi e-omega 3 egazi.

Izifundo, i-fish oil supplementKuye kwaboniswa ukuvimbela ukuqala noma ukuthuthukisa izimpawu zokuphazamiseka kwengqondo okuthile. Isibonelo, kungase kunciphise ingozi yokuphazamiseka kwengqondo kubantu abasengozini.

Ngaphezu kwalokho, ngemithamo ephezulu i-fish oil supplement schizophrenic kanye i-bipolar disorder ingase yehlise ezinye zezimpawu zayo.

Izinzuzo zamehlo kawoyela wezinhlanzi

Ngokufanayo nobuchopho, amafutha e-omega 3 akha ingxenye ebalulekile yesakhiwo samehlo. Ubufakazi bukhombisile ukuthi abantu abangayitholi i-omega 3 eyanele basengozini enkulu yokuba nesifo samehlo.

Impilo yamehlo iqala ukuwohloka ekugugeni, okuhlobene nobudala ukuwohloka kwe-macular (AMD) kungenzeka. Ukudla izinhlanzi kusiza ukuvimbela i-AMD.

Yehlisa ukuvuvukala

Ukuvuvukala kuyindlela yamasosha omzimba yokulwa nezifo futhi ilimaza umzimba. Kodwa-ke, ukuvuvukala kungenzeka ngezinye izikhathi emazingeni aphansi isikhathi eside.

Lokhu kubizwa ngokuthi ukuvuvukala okungapheli. ukukhuluphala, isifo sikashukela, ukucindezeleka futhi zingase zibe zimbi kakhulu ezinye izifo ezingamahlalakhona, njengesifo senhliziyo.

Ezimweni ezinjalo, ukunciphisa ukuvuvukala kusiza ukuphatha izimpawu zesifo. Amafutha ezinhlanzi Inezici zokulwa nokuvuvukala futhi isiza ukwelapha izifo ezibandakanya ukuvuvukala okungapheli.

Isibonelo, kubantu abacindezelekile nabakhuluphele ngokweqile, kunciphisa ukukhiqizwa nokubonakaliswa kofuzo kwama-molecule avuvukalayo abizwa ngokuthi ama-cytokines.

Ayrıca, i-fish oil supplementkunganciphisa kakhulu ubuhlungu bamalunga, ukuqina, nezidingo zemithi kubantu abanesifo samathambo, isifo lapho ukuvuvukala kubangela amalunga abuhlungu.

uwoyela wezinhlanzi izinzuzo zesikhumba

Isikhumba siyisitho esikhulu kunazo zonke emzimbeni womuntu futhi siqukethe inani elikhulu lama-omega 3 fatty acids. impilo yesikhumbaingawohloka, ikakhulukazi lapho usumdala noma ngemva kokuchayeka kakhulu elangeni.

I-Psoriasis kanye ne-dermatitis i-fish oil supplement Kukhona ukuphazamiseka kwesikhumba okungase kunciphise umphumela ngenxa yokusetshenziswa kwayo.

I-Omega 3 fatty acids ibaluleke kakhulu ngesikhathi sokukhulelwa kanye nosana.

I-Omega 3 ibalulekile ekukhuleni nasekukhuleni. Ngakho-ke, kubalulekile ukuthi omama bathole i-omega 3 eyanele ngesikhathi bekhulelwe nalapho bencelisa.

Komama abakhulelwe nabancelisayo i-fish oil supplementYandisa ukusebenzisana kwezandla neso ezinganeni. Kodwa-ke, akucaci ukuthi ukufunda noma i-IQ iyathuthuka.

Kusheshe kuthathwe umama i-fish oil supplement Futhi kwandisa ukuthuthukiswa okubukwayo kwezingane futhi kunciphisa ingozi yokungezwani komzimba nezinto ezithile.

Yehlisa amafutha esibindi

Isibindi sicubungula amafutha amaningi emzimbeni wethu futhi sidlala indima enkulu ekuzuzeni isisindo. isifo sesibindi, I-non-alcoholic fatty liver disease (NAFLD), ebangela ukuqoqwa kwamafutha esibindi, iye yanda ngokushesha muva nje.

i-fish oil supplementIthuthukisa ukusebenza kwesibindi nokuvuvukala, kusiza ukunciphisa izimpawu ze-NAFLD kanye nenani lamafutha esibindi.

Isiza ukuthuthukisa izimpawu zokucindezeleka nokukhathazeka

Ingcindezi kulindeleke ukuthi ibe yimbangela yesibili ehamba phambili yomthwalo wezifo emhlabeni ngo-2030. Abantu abanokucindezeleka okukhulu banamazinga aphansi e-omega 3 egazini.

Izifundo uwoyela wezinhlanzi kanye ne-omega 3 supplementation ingathuthukisa izimpawu zokucindezeleka. Ngaphezu kwalokho, ezinye izifundo ziye zaphawula ukuthi amafutha e-EPA acebile asiza ukunciphisa izimpawu zokudangala ngaphezu kwe-DHA.

Ivimbela ukuthuthukiswa kokushoda kokunaka kanye nokusebenza ngokweqile ezinganeni

Ukuphazamiseka kokuziphatha kungabonwa ezinganeni, njenge-attention deficit hyperactivity disorder (ADHD).

Uma kucatshangelwa ukuthi i-omega 3 iyingxenye ebalulekile yobuchopho, kubalulekile ukuzuza kubo ngamanani anele ukuze kuvinjelwe ukuphazamiseka kokuziphatha esikhathini sokuqala.

i-fish oil supplementYehlisa ukushuba okubonakalayo, ukunganaki, ukuthatheka kanye nolaka ezinganeni. Lokhu kunenzuzo ekufundeni ukuphila.

Izinzuzo zamafutha enhlanzi ebuchosheni

Njengoba sikhula, imisebenzi yobuchopho iyancipha futhi ingozi yesifo i-Alzheimer iyakhula. Abantu abadla izinhlanzi eziningi bavame ukuba nokusebenza kancane kobuchopho ekugugeni.

Nokho, kubantu abadala i-fish oil supplement Izifundo ngalo azinikezi ubufakazi obucacile bokuthi zingabambezela ukwehla kokusebenza kobuchopho. Nokho, izifundo ezimbalwa kakhulu uwoyela wezinhlanziKuye kwaboniswa ukuthi i-lilac ingase ithuthukise inkumbulo kubantu abanempilo, asebekhulile.

Ithuthukisa izimpawu zesifuba somoya futhi inciphisa ingozi yokungezwani komzimba nezinto ezithile

Isifuba somoya, isimo samaphaphu esibangela ukuvuvukala kwamaphaphu kanye nokuphefumula, sivame kakhulu ezinganeni. Uchungechunge lwezifundo uwoyela wezinhlanziKuye kwaboniswa ukuthi kunganciphisa izimpawu zesifuba somoya, ikakhulukazi esemncane. Futhi, omama abakhulelwe ukuthatha izithako zamafutha ezinhlanziIngase yehlise ingozi yokungezwani komzimba nezinsana.

kuqinisa amathambo

Ngesikhathi sokuguga, amathambo aqala ukulahlekelwa amaminerali abalulekile, okwandisa amathuba okuphuka. Lokhu kuholela ezifweni ezifana ne-osteoporosis ne-osteoarthritis.

calcium kanye uvithamini D Kuyaziwa ukuthi kubaluleke kakhulu empilweni yamathambo, kodwa olunye ucwaningo lubonisa ukuthi i-omega 3 fatty acids ingase ibe yinzuzo.

Abantu abanamazinga aphezulu e-omega 3 egazini labo bane-bone mineral density engcono (BMD).

uwoyela wezinhlanzi ukulahlekelwa isisindo

Ukukhuluphala kuchazwa ngokuba ne-body mass index (BMI) engaphezu kuka-30. Sekukonke, cishe u-39% wabantu abadala ukhuluphele, kuyilapho u-13% ukhuluphele.

ukukhuluphala, isifo senhliziyo, uhlobo 2 sikashukela kanye umdlavuza kwandisa kakhulu ingozi yezinye izifo ezifana i-fish oil supplementkuthuthukisa ukwakheka komzimba kanye nezici engcupheni yesifo senhliziyo kubantu abakhuluphele.

Futhi, ezinye izifundo, kanye nokudla noma ukuzivocavoca i-fish oil supplementkukhonjiswe ukusiza ekunciphiseni isisindo.

Imiphumela Encane Engaziwa Yokuthatha Amafutha Ezinhlanzi Kakhulu

Inothile nge-omega 3 fatty acids enenhliziyo enempilo uwoyela wezinhlanziKuthiwa ukunciphisa i-triglycerides yegazi, ukunciphisa ukuvuvukala ngisho nokukhulula izimpawu zezimo ezifana ne-rheumatoid arthritis.

Nokho, ngaphezulu thatha amafutha enhlanzi, ayingcono, futhi umthamo omkhulu kakhulu ungalimaza impilo. Isicelo imiphumela emibi yokuthatha amafutha amaningi ezinhlanzi...

Ushukela Wegazi Ophakeme

Olunye ucwaningo lubonisa ukuthi ukugcwalisa ngenani eliphezulu lama-omega-3 fatty acids kungakhuphula izinga likashukela egazini kubantu abanesifo sikashukela.

Isibonelo, ucwaningo oluthile oluncane lwathola ukuthi ukuthatha amagremu angu-8 we-omega 3 fatty acids ngosuku kwaholela ekwandeni kwe-2% kumazinga kashukela egazini kubantu abanesifo sikashukela sohlobo lwe-22 esikhathini esingamasonto ayisishiyagalombili.

Lokhu kungenxa yokuthi imithamo ephezulu ye-omega 3s ingashukumisa ukukhiqizwa kwe-glucose, okungaba nomthelela emazingeni aphezulu esikhathi eside kashukela egazini.

Ukopha

Izinsini zokopha nokopha, ukusetshenziswa ngokweqile kwamafutha ezinhlanziyimiphumela emibili echazayo ye

Ngokusho kokubuyekezwa okukhulu kwezifundo ezingama-52, uwoyela wezinhlanzi ingase ivimbele ukwakheka kwehlule legazi kubantu abadala abanempilo, okungase kwandise ingozi yokopha.

Ucwaningo lwabantu abangu-56 lwaba nemiphumela efanayo, besebenzisa i-640 mg ngosuku esikhathini esingamasonto amane. i-fish oil supplement Kuye kwatholakala ukuthi i-coagulation yegazi iyancipha kubantu abadala abanempilo nge

Ngaphezu kwalokho, esinye isifundo esincane, uwoyela wezinhlanzi Ukuthatha amagremu angu-1-5 ngosuku kungase kuxhunywe engcupheni ephezulu yokopha. uwoyela wezinhlanzi ibike ukuthi u-72% wentsha ethatha lesi sidakamizwa ithole ukopha njengemiphumela engemihle.

Ngakho-ke, ngaphambi kokuhlinzwa futhi uma uthatha izidakamizwa zegazi ezifana ne-Warfarin uwoyela wezinhlanzi Kunconywa ukuthi ukhulume nodokotela wakho ngaphambi kokuyithatha. 

Umfutho wegazi ophansi

Amafutha ezinhlanziIkhono lokwehlisa umfutho wegazi lilotshiwe. Ucwaningo lwabantu abangu-90 ku-dialysis luthole ukuthi ukuthatha amagremu angu-3 we-omega 3 fatty acids ngosuku kunciphisa kakhulu kokubili umfutho wegazi we-systolic ne-diastolic uma kuqhathaniswa ne-placebo.

Ngokufanayo, ukuhlaziya izifundo ezingama-31, ukuthatha amafutha enhlanziIphethe ngokuthi umuthi wehlisa ngempumelelo umfutho wegazi, ikakhulukazi kulabo abanomfutho wegazi ophakeme noma amazinga aphezulu e-cholesterol.

Nakuba le miphumela ngokuqinisekile inenzuzo kulabo abanomfutho wegazi ophakeme, ingabangela izinkinga ezinkulu kulabo abanomfutho wegazi ophansi.

Amafutha ezinhlanziingase ihlanganyele nemithi yokwehlisa umfutho wegazi, ngakho-ke uma welashelwa umfutho wegazi ophakeme, usebenzisa amafutha ezinhlanzi Kufanele ukhulume nodokotela wakho ngakho.

Uhudo

Uhudo, uwoyela wezinhlanzi Kungomunye wemiphumela emibi ejwayelekile ehambisana nokuthatha umuthi futhi ijwayelekile uma uthatha imithamo ephezulu.

Ukubuyekeza, isifo sohudo, uwoyela wezinhlanziibike ukuthi ingenye yemiphumela emibi kakhulu ye

Ngaphezu kwamafutha ezinhlanzi, ezinye izithako ze-omega 3 nazo zingadala isifo sohudo. Ngokwesibonelo, amafutha e-linseed uwoyela wezinhlanziKuyindlela ethandwayo yabantu abadla imifino esikhundleni se-vegan kodwa kukhonjiswe ukuthi inomphumela we-laxative futhi yandisa imvamisa yokuphuma kwamathumbu.

I-Acid Reflux

Amafutha ezinhlanziNakuba eyaziwa ngemiphumela yayo enamandla empilweni yenhliziyo, abantu abaningi i-fish oil supplementUbika ukuthi wezwa isilungulela ngemuva kokuthi eqale ukuphuza iphilisi.

Ezinye izimpawu ze-acid reflux - okuhlanganisa isicanucanu kanye nokucasuka kwesisu - ikakhulukazi ngenxa yokuqukethwe kwayo kwamafutha amaningi. uwoyela wezinhlanziyimiphumela emibi evamile. Uwoyela uboniswe ukuthi ubangela ukungagayeki kahle ezifundweni eziningi.

Ungasebenzisi ngokweqile futhi uwoyela wezinhlanziUkuwuthatha kanye nokudla ngokuvamile kunganciphisa ngempumelelo i-acid reflux futhi kudambise izimpawu.

Ukuhlukanisa umthamo wakho ube izingxenye ezimbalwa ezincane usuku lonke kungasiza ekudambiseni ukuqunjelwa.

Isifo sohlangothi

I-Hemorrhagic stroke yisimo esibonakala ngokuphuma kwegazi ebuchosheni, ngokuvamile okubangelwa ukuphuka kwemithambo yegazi ebuthaka.

Ezinye izifundo zezilwane zithole ukuthi ukudla okuphezulu kwe-omega 3 fatty acids kungandisa ingozi yamahlule egazi kanye ne-stroke eyophayo.

Le miphumela nayo uwoyela wezinhlanziLokhu kubuye kuhambisane nolunye ucwaningo olubonisa ukuthi umsedari ungavimbela ukwakheka kwehlule legazi.

Ukuthola isisindo

Njengoba abantu abaningi befuna ukwehlisa isisindo esiningi futhi bakhulise ukushiswa kwamafutha, izithako zamafutha ezinhlanzi iqala ukuthatha.

Ezinye izifundo uwoyela wezinhlanzibathola ukuthi kungase kube nenzuzo ekunciphiseni isisindo. Ucwaningo olulodwa, ukuzivocavoca kwe-aerobic kanye uwoyela wezinhlanziBaqhathanisa imiphumela yomsedari ekulahlekelweni kwesisindo futhi bathola ukuthi zombili izici zisize ukunciphisa amafutha omzimba futhi zithuthukise impilo yenhliziyo kubantu abakhuluphele ngokweqile.

Imithamo ephezulu, ngakolunye uhlangothi, ingabangela ukuzuza kwesisindo. Ezifundweni ezehlukene, uwoyela wezinhlanzi Kuye kwasiza ukunciphisa umzimba kancane ezigulini ezinomdlavuza.

Lokhu kungenxa yokuthi, uwoyela wezinhlanziInamafutha amaningi nama-kilojoule, inama-calories angu-4.5 kuthisipuni elilodwa (amagremu angu-40) lamafutha. Lokhu kungase kungabonakali njengokuningi, kodwa ukudla amanani amakhulu kungaholela ekwandeni kwama-calories.

Ubuthi be-Vitamin A

Ezinye izinhlobo zezithako ze-omega 3 fatty acid ziphezulu kuvithamini A, okungaba yingozi uma zisetshenziswe ngobuningi. Isibonelo, isipuni (14 grams) amafutha esibindi se-cod ingahlangabezana no-270% wesidingo sansuku zonke sikavithamini A ekusetshenzisweni okukodwa.

Ubuthi be-Vitamin A bungabangela imiphumela emibi efana nesiyezi, isicanucanu, ubuhlungu bamalunga, nokucasuka kwesikhumba. Ngokuhamba kwesikhathi, kungaholela ekulimaleni kwesibindi ngisho nokwehluleka kwesibindi ezimweni ezimbi kakhulu. 

Ngakho-ke, kungcono kakhulu ukunaka okuqukethwe kwe-vitamin A kwesengezo sakho se-omega 3 futhi ulinganise umthamo wayo.

Ukuqwasha

Ezinye izifundo ziphakathi uwoyela wezinhlanzi Kutholakale ukuthi ukuphuza utshwala kungathuthukisa izinga lokulala. Isibonelo, ucwaningo lwezingane ezingu-395 lubonise ukuthi ukuthatha i-16 mg ye-omega 600 fatty acids nsuku zonke amasonto angu-3 kusize ukuthuthukisa izinga lokulala.

Kwezinye izimo, i-ukuthatha amafutha amaningi ezinhlanzi empeleni kungaphazamisa ukulala futhi kubangele ukuqwasha.

Esifundweni sendaba, umthamo omkhulu uwoyela wezinhlanzi kubikwe ukuthi kubi kakhulu izimpawu zokuqwasha nokukhathazeka esigulini esinomlando wokucindezeleka. Kodwa-ke, ucwaningo lwamanje lukhawulelwe ezifundweni zezindaba kanye nemibiko ye-anecdotal.

Kudingeka ucwaningo olwengeziwe ukuze kuqondwe ukuthi imithamo emikhulu ingaba nomthelela kanjani kukhwalithi yokulala esintwini jikelele.

Ukusetshenziswa Kwamafutha Ezinhlanzi

Uma ungadli inhlanzi izikhathi ezi-1-2 ngesonto, i-fish oil supplement Ungase ucabange ukuthenga.

Izincomo zomthamo we-EPA kanye ne-DHA ziyahlukahluka kuye ngeminyaka yakho nempilo. I-World Health Organization (WHO) incoma ukudla okuhlanganisiwe kwansuku zonke kwe-0.2-0.5 amagremu we-EPA ne-DHA. Kodwa-ke, uma ukhulelwe noma usengozini yesifo senhliziyo, kungase kudingeke ukwandise umthamo.

Ukudla okunikeza okungenani amagremu angu-0.3 (300 mg) we-EPA kanye ne-DHA ngokuphakelwa ngakunye i-fish oil supplement khetha.

Izithako eziningi ziqukethe kufika ku-1000 mg kawoyela wezinhlanzi ngokuphakwa ngakunye, kodwa kuphela ama-300 mg we-EPA ne-DHA. Funda ilebula bese uthatha isengezo esiqukethe okungenani ama-1.000 mg we-EPA kanye ne-DHA ku-500 mg kawoyela wezinhlanzi.

Ama-omega 3 fatty acids athambekele ekubeni ne-oxidation. Ukuze ugweme lokhu, ungakhetha isengezo esiqukethe i-antioxidant efana ne-vitamin E.

Futhi, uwagcine kude nokukhanya futhi uwagcine esiqandisini. Ungasebenzisi lezo ezinephunga elibi noma ezingasha.

Kufanele Uthathwe Nini Amafutha Ezinhlanzi?

Amanye amafutha asiza ukumuncwa kwe-omega 3 fatty acids. Ngakho-ke, ngokudla okuqukethe amafutha i-fish oil supplementKungcono ukuyithola.