Ama-fatty acids ama-omega-3 , afaka ukudla kanye nama-supplements aqukethe i-eicosapentaenoic acid (EPA), i-docosahexaenoic acid (i-DHA), ne-alpha-linolenic acid (ALA) aboniswe ukuthi banezinzuzo ezihlukahlukene zezempilo. Ucwaningo luye lwabonisa ukuthi ukudla noma yikuphi phakathi kwama-2 no-4 amagremu ama-omega-3 amafutha acids nsuku zonke kunganciphisa amazinga akho e-triglyceride noma yikuphi phakathi kuka-20 no-45%.
I-American Heart Association (AHA) ikhuthaza ukunciphisa ukuthola lawo mafutha ekudleni, njenge:
- Izinhlanzi ezinamafutha (i-salmon, i-anchovy, i-herring, i-tuna) - I-AHA ibonisa ukuthi idla izinhlanzi ezimbili zezinhlanzi ngamaviki.
- Amantongomane - Izifundo zibonise ukuthi amantongomane amancane - njengama-walnuts, ama-pecans, noma ama-alimondi-angathinta kahle iphrofayela yakho ye-lipid.
- Amafutha - Ukupheka ngamafutha athile, njenge-canola, umnqumo, namafutha yemifino kukhona amafutha amaningi omega-3 uma kuqhathaniswa namanye amafutha.
Kodwa-ke, uma ungafuni ukudla izinhlanzi ezinconywayo ezinconywayo ngesonto noma ungathandi ezinye ukudla okune-omega-3, ungase ubheke ukudoba amafutha omzimba ukuze uthole amafutha akho omega-3.
Nakuba ukusebenzisa amafutha wezinhlanzi ezingaphezu kwe-counter kungase kubonakale njengendlela elula - futhi engasilimaza kakhulu yokuthuthukisa amazinga epilo yakho ne-triglyceride, kunezimo ezimbi ezihambisana nokuzisebenzisa. Lemiphumela emibi ibonakala iyincike-dose - okungukuthi, i-dose ephakeme oyithathayo, cishe uzothola eyodwa noma ngaphezulu yale miphumela emibi.
Okuqhamuka uma udla imishanguzo
Imiphumela emibi kakhulu eyaziwayo ehambisana nokusebenzisa amafutha wezinhlanzi kufaka:
- I-nausea
- Uhudo
- Ukuguquka kwenhliziyo
- Ubuhlungu besisu
- "Ukudla kwezinhlanzi" - ukubopha nge-aftertaste efana nenhlanzi
Ukuthatha ama-omega-3 amazinga aphakeme kakhulu - kuhlanganise nalawo atholakala kumafutha wezinhlanzi ezinhlanzi - angase ahlanganyele nemithi ethile. Lokhu kugcizelela ikakhulukazi uma uthatha igazi elincane noma unesifo sikashukela.
Amanani ama-fatty acids ama-omega-3 angaphezu kuka-3 amagremu angakwandisa ingozi yokugaya - ngisho noma ungathathi imithi engayinciphisa igazi lakho. Ukwengeza, ukuphakama okuphezulu kwama-omega-3s atholakala kumafutha enhlanzi kunganciphisa amazinga kashukela egazini. Kulezi zimo, umhlinzeki wakho wezempilo anganquma ukuguqula - noma ukuyeka - ukulandwa kwakho kwamafutha enhlanzi.
Uma ufuna ukusebenzisa amafutha wezinhlanzi ezinhlanzi ukuze unciphise ama-triglycerides akho, kufanele uxoxe ngalokhu nomhlinzeki wakho wezempilo kuqala.
Uma uthatha izithako zamafutha wezinhlanzi futhi uhlangabezana nanoma yimiphi imiphumela emibi engenhla, kunezindlela zakho ongazinciphisa. Kodwa-ke, uma imiphumela emibi iba yinkimbinkimbi kakhulu, kufanele ushiye amafutha wezinhlanzi futhi ukhulume nomhlinzeki wakho wezempilo mayelana nezinye izinketho ukuze unciphise ama-triglycerides akho.
> Imithombo
> Dipiro JT, Talbert RL. I-Pharmacotherapy: Indlela Yokuthola Pathophysiological, 9th 2014.
> Micromedex 2.0. I-Truven Health Analytics, Inc. Greenwood Village, CO.