Izinzuzo ezingenzeka
Sibutsetelo
Ama-fatty acids ama-omega-3 avame ukutholakala kokudla okunomsoco ngokuvamile athathwa ngamafutha wezinhlanzi noma amafutha ashukela. Zihlukaniswa njengamafutha e-polyunsaturated, amanye amafutha "amahle" (okungafani namafutha "amabi", agcwele.)
Omega-3s ikholelwa ukuthi idlala indima eminingi ebalulekile, kuhlanganise:
- Ukusiza ukuthuthukiswa kwengqondo nomsebenzi,
- Ukwehlisa ukuvuvukala,
- Ukunciphisa ubuhlungu nobuhlungu be-neuropathic,
- Ukuvimbela isifo senhliziyo,
- Ukunciphisa ukucindezelwa kwegazi,
- Ukunciphisa ingozi yomdlavuza , isifo sikashukela nesifo se-Alzheimer's.
Bangase futhi basize ekunciphiseni ukucindezeleka , i- asthma , izikhathi ezibuhlungu , nesifo samathambo . Noma kunjalo, ubufakazi abukhuthazi kulezi zindawo.
Ama-Omega-3s we-Fibromyalgia & Chronic Patigue Syndrome
Ezinye izifundo zibonisa ukuthi i-omega-3s ingathuthukisa izimpawu ze- fibromyalgia nesifo esingapheliyo sokukhathala . Olunye ucwaningo lwabonisa ukuthi i-omega-3 fatty acids ingenye yezithako ezivamile ezithathwe abantu abane-fibromyalgia.
Abanye abacwaningi bacabanga ukuthi ama-omega-3 fatty acids angasiza ekunciphiseni ukucindezeleka okwenziwe nge-oxidative, okuyizifundo eziphakamisa ukuthi zingadlala indima kulezi zimo.
Abantu abaningi bathatha ama-omega-3 supplements, noma badle ukudla okucebile omega-3s, ukuze balwe nokuvuvukala. Ukuphelelwa yisikhathi ukukhathala syndrome kukholelwa ukuthi kuhlotshaniswa nama- cytokines angenazimpikiswano . Olunye ucwaningo lubonisa ukuthi i-fibromyalgia ingase ihilele ukuvuvukala kwe- fascia .
Asazi ukuthi ngabe bayasiza yini ukulwa nokukhubazeka kwengqondo ("fibro fog") noma izinhlobo ezibuhlungu ezihlukile kulezi zimo noma iziphambeko ze-cardio vascular ezivame ukuguga kwesifo esingapheli .
Isilinganiso
Abanye ochwepheshe bezempilo batusa ukuthi abantu abangadli ukudla okucebile ama-omega-3s bathatha ama-milligram ama-500 ngosuku ezisekelweni.
Odokotela bangancoma ukuthi abantu abanezimo ezithile, ezifana nesifo senhliziyo, bathathe okungaphezulu. Kubalulekile ukuthi uxoxe ngezidingo zakho zokwengeza nodokotela wakho.
Ekudleni kwakho
Ungathola ama-omega-3 fatty acids ekudleni eziningana, kufaka phakathi:
- Izinhlanzi ezinamafutha (i-salmon, i-tuna, i-herring, i-sardines, i-anchovies),
- Ulwandle,
- Algae,
- AmaWalnuts,
- Amafutha e-canola nama-hempseed,
- Ama-flaxse namafutha a-flaxseed,
- AmaSoybe.
Okuqhamuka uma udla imishanguzo
Ngenxa yokuthi i-omega-3s yemvelo ayisho ukuthi iphephile kuwo wonke umuntu noma kunoma iyiphi imali. Kubalulekile ukuthi uqaphele imiphumela emibi.
Imiphumela emibi evamile ihlanganisa:
- Isisu esibuhlungu,
- Uhudo,
- Ukuqhuma kwe-burping,
- I-refinx ye-Heartburn / acid,
- Ubuhlungu besisu nokuvuvukala.
Abanye abantu abathandanga "inhlanzi" banambitha lezi zithako zingashiya ngemuva. Ukuzidla ngokudla kungasiza ekunciphiseni le nkinga kanye neminye imiphumela emibi. Kungasiza futhi ukuqala ngesilinganiso esincane bese ukwandisa kancane kancane.
Nakuba kungavamile kuma-dosage aphansi, i-omega-3s ingandisa ingozi yezinkinga zokugaya, kuhlanganise nohlobo lwesifo. Amanani aphakeme angase ahlobaniswe ne-nosebleeds negazi emcinini. Ukwanda ushukela wegazi kubantu abanesifo sikashukela kungenzeka, kodwa akunakwenzeka.
Labo abanenkinga enkulu yokucindezeleka noma i-bipolar disorder bangase bathole imania, ukuphumula noma ukuzwa okukhazimulayo esikhumbeni.
Ezinye izinhlanzi zingaqukatha ukungcola, kubandakanya ama-biphenyls amaningi (polyblorinated biphenyls) (PCBs), i-dioxins kanye ne-methylmercury. Lezi zinto zikholelwa ukuthi zakha inyama, hhayi amafutha, izithako ezinjalo zibhekwa ziphephile.
Ukwengezwa kwesikhathi eside kungabangela ukungabi nalutho kwevithamini E. Udokotela wakho angakuvivinya ngale nkinga.
Ingabe Kukulungele?
Kuhlale kungumqondo omuhle ukukhuluma nodokotela wakho mayelana nezithako ongathanda ukuzenza ukuze uqinisekise ukuthi ngeke kube yinkinga nganoma yimiphi imithi yakho noma izimo zakho.
Kodwa-ke, i-omega-3 ngokuvamile ibhekwa njengokuphephile futhi itholakala kalula lapho ithengisa khona izithako, ngakho-ke kulula ukuyifaka emtholampilo wakho.
Izithako ezingaphezulu zobuhlungu nobubele
- Magnesium Malate
- I-Vitamin D
- Izithako ezithengisa i-neurotransmitters (ezibalwe ngezansi) zingasiza ekunciphiseni ubuhlungu be-fibromyalgia
Izithako ezingaphezulu zokusebenza kobuchopho
- 5-HTP
- I-Carnitine
- Rhodiola
- Wort St. John's Wort
- I-SAM-e
- Theanine
Imithombo:
UDyall SC, uMichael-Titus AT. Imithi yokwelapha. 2008; 10 (4): 219-35. Izinzuzo zezinzwa ze-omega-3 fatty acids.
I-Ko GD, et al. Umagazini wezobuchopho wezinhlungu. 2010 Feb; 26 (2): 168-72. Omega-3 fatty acids ubuhlungu be-neuropathic: uchungechunge lwamacala.
Liptan GL. I-Journal ye-Bodywork ne-Movement Therapies. 2010 Jan; 14 (1): 3-12 Fascia: Isixhumanisi esingekho ekuqondeni kwethu ukugula kwe-fibromyalgia.
UMaes M. Ukuqhubekela phambili kwe-neuro-psychopharmacology & psychiatry yezinto eziphilayo. Okuhlangenwe nakho okuthakazelisayo nokuze kube khona okungaqondakali: Ukucindezeleka nesifo esingapheliyo sokukhathala yizibonakaliso zezindlela ezivuthayo zokuvuvukala, oxidative kanye ne-nitrosative.
Maes M, Mihaylova I, Leunis JC. Izincwadi ze-Neuro endocrinology. 2005 Dec; 26 (6): 745-51. Ku-syndrome engapheliyo, ukwehla kwamazinga we-omega-3 poly-unsaturated fatty acids kuhlobene nokunciphisa i-serum zinc kanye nokukhubazeka ekusebenzeni kwe-T cell.
Ozgocmen S, et al. I-Rheumatology international. 2006 Meyi; 26 (7): 585-97. Imiqondo yamanje kulokhu okuyi-pathophysiology ye-fibromyalgia: indima engenzeka yokucindezeleka kwe-oxidative ne-nitric oxide.
Ozgocmen S, et al. I-Rheumatology International. 2006 Meyi; 26 (7): 598-603. Isimo se-antioxidant, i-lipid peroxidation ne-nitric oxide ku-fibromyalgia: ukukhathazeka kwe-etiologic nokuthwala.
Ozgocmen S, et al. Iphephabhuku lamazwe omhlaba wemithi yezokwelapha nemithi yokwelapha. Imiphumela ye-omega-3 fatty acids ekuphathweni kwe-fibromyalgia syndrome.
Umshayeli JL, et al. Umbhalo wempilo yabesifazane. Imithi yokuzimela kanye nokusetshenziswa kwemifino / ukwesekwa ngabesifazane nabangaphandle kwe-fibromyalgia.
Tithi kude B, izibalo ze-Tensi B. zezokwelapha. 2002 Mar; 58 (3): 249-50. Ukwelashwa kwesifo esingapheliyo sokukhathala nge-supplementation yokudla nge-omega-3 fatty acids-umqondo omuhle?