Izinzuzo Zempilo Yenhlanzi, Amantongomane Namafutha Ezinhlanzi
I-omega-3 fatty acids inganciphisa ama-cholesterol akho namazinga e-triglyceride. Ungafaka lokhu ekudleni kwakho ngokudla izinhlobo ezithile zezinhlanzi namantongomane noma ngokuthatha izithako ezinjengamafutha enhlanzi. Kucatshangwa "amafutha enempilo," i-omega-3 fatty acids ingase inikeze nezinye izinzuzo ezinempilo enempilo kanye nokusiza ukuvimbela isifo senhliziyo.
Iyini i-Omega-3 Acat Acids?
Ama-fatty acids ama-omega-3 yizinhlobo zamafutha we- polyunsaturated atholakala ezinhlanzini ezinamafutha, imikhiqizo yezitshalo kanye nezithako ezithile.
Lawa mafutha afaka:
- I-ALA (i-alpha-linolenic acid)
- I-DHA (docosahexaenoic acid)
- I-EPA (i-eicosapentaenoic acid)
I-ALA itholakale njengengxenye yokwengeza, kodwa ingatholakala nasemikhiqizweni ehlukahlukene yezitshalo, kufaka phakathi imbewu (ikakhulukazi imbewu ye-chia ne-flaxseed), ama-soybean namantongomane.
I-EPA ne-DHA zivame ukutholakala kokudla okulandelayo:
- Izinhlanzi ezinamafutha, kuhlanganise i-anchovy, i-salmon, i-tuna, i-halibut, i-herring, ne-sardines.
- Amantongomane athile, kuhlanganise nama-walnuts nama- alimondi .
- Izithako, kuhlanganise nalabo abhalwe ngokuthi amafutha wezinhlanzi, amafutha e-cod kwesibindi, namafutha krill. Lezi ziqukethe ukulingana kokubili kwe-EPA ne-DHA.
Zonke izinhlobo ezintathu zamafutha omega-3 zibhekwa ngokuthi "amafutha enempilo" ngoba azibonakali ukukhuthaza i- atherosclerosis , ehlobene nokudala isifo senhliziyo. Kodwa-ke, ucwaningo luye lwahlola ngokuyinhloko umphumela i-DHA ne-EPA abanayo ekunciphiseni i-lipids futhi kunciphise ingozi yezifo zenhliziyo. I-ALA iyaqhubeka ifundiswa kodwa ingase ingasebenzi kahle.
U-Omega-3s Uthinta Kanjani I-Lipids?
I-DHA ne-EPA ziye zacutshungulwa ngokuyinhloko uma zibuka ukuthi amafutha omega-3 anamazinga we-lipid. Izindlela ezijwayelekile ze-EPA ne-DHA ezisetshenziswa kulezi zifundo ziphakathi kuka-900 mg no-5 amagremu ngosuku.
Ukuze uzuze leyo mali, kuzodingeka udle inhlanzi eningi yamafutha, amantongomane, imbewu, nokunye okunezibalo.
Izithako zingasetshenziswa ukuletha amafutha amaningi omega-3 ekudleni kwakho futhi usize ukufeza inani elibhekiswe kulo. Ngokuvamile, amafutha om-omega-3 abonakala sengathi anomthelela omuhle emazingeni akho e-lipid.
Amafutha om-omega-3 anethonya eliphawulekayo kumazinga e-triglyceride:
- Ucwaningo olulodwa lubonise ukuthi ukungenisa ama-900 amagciwane amafutha e-omega-3 ngosuku ngalunye kwaholela ekunciphiseni amaphesenti angu-4 emazingeni e-triglyceride ngemuva kwezinyanga eziyisithupha.
- Izinga eliphezulu kakhulu lama-omega-3s asetshenziselwa izifundo eziningi laliphakathi kuka-2 no-4 amagremu. Lokhu kwabangela ukwehla kwe-triglycerides phakathi kwamaphesenti angu-25 no-45.
- Ukusebenza kwe-omega-3 fatty acids ku-triglycerides kubonakala sengathi kuxhomeke emthamo. Lokhu kusho ukuthi ama-acids amaningi e-omega-3 angeniswa, amazinga akho aphansi e-triglyceride azowa.
- Ama-fatty acids ama-omega-3 abonakala sengathi ayathinta i-triglycerides esanda kudla futhi esebenza kahle uma elandela ukudla okunempilo.
- Abantu abanamazinga aphakeme kakhulu e-triglyceride (amakhulu kunama-500 mg / dL) avela ukuthola inzuzo enkulu ku-omega-3 fatty acid supplementation.
Nakuba imikhiqizo e-EPA- ne-DHA equkethe amazinga we-triglyceride, angathinta nezinye izingxenye zephrofayela yakho ye-lipid.
- Amafutha om-omega-3 anganciphisa kancane i- cholesterol yakho ye- LDL . Kodwa-ke, lolu shintsho lunesizotha futhi lubanga kusuka kumaphesenti angu-3 ukuya kwangu-10.
- Ama-omega-3 amafutha-naphezu kokwandisa i-LDL yakho-futhi ukwandisa ubukhulu be-LDL yakho. Izinhlayiya ezincane ze-LDL zingandisa ingozi yakho yokukhula kwesifo sofuba, kanti izinhlayiya ezinkulu ze-LDL zibhekwa njengenzuzo enempilo yakho yenhliziyo.
- Ukuthatha i-omega-3 fatty acids kubonakala sengathi kwanda amazinga e-HDL kancane.
Ezinye Izinzuzo Zenhliziyo-Omega-3 Amafutha
Ngaphandle kokuba nomthelela omuhle kuphrofayela yakho ye-lipid, amafutha e-omega-3 nawo anomthelela omuhle kwezinye izici zenhliziyo yakho yezempilo.
- Omega-3 amafutha avela ukusiza ukugcina inhliziyo yakho ibetha ngesilinganiso esivamile. Lokhu kubalulekile ukuthi iziguli zisengozini yokuhlaselwa yinhliziyo ngoba i- arrhythmias iyimbangela ehamba phambili yokufa kwenhliziyo e-United States.
- Amafutha om-omega-3 angathuthukisa ukusebenza kwemithambo yegazi.
- Ucwaningo luye lwabonisa ukuthi amafutha e-omega-3 anganciphisa ukucindezelwa kwegazi nenhliziyo.
- Amafutha e-Omega-3 anganciphisa ukuvuvukala kuma-dose amakhulu.
- Ucwaningo lwangaphambili lubonise ukuthi abantu abanesifo senhliziyo edla amafutha enhlanzi bangase banciphise ingozi yokufa okungazelelwe nokufa ngenxa yesifo senhliziyo.
I-Omega-3 Fatty Acids ne-Supplement Supplements
I-omega-3 fatty acids yomsindo iqukethe inani elithile lemvelo noma eliguquguqukayo lama-fatty acids ama-omega-3. Zihlambulukile futhi zilahla ngokuphelele ukungcola okufana nama-trans-fat, mercury, noma ezinye izidakamizwa.
Izithako ezitholakala ngaphezu kwe-counter (i-OTC) zihlukaniswa ngokuthi "ukudla" yi-US Food and Drug Administration (FDA). Ngakho-ke, akudingeki ukuba bathole izinqubo zokuhlanza okunamandla noma izifundo zokuphumelela ezidinga izidakamizwa.
I-omega-3 fatty acids yesifo somuthi ngokuvamile ilandelwa abantu abanezinga eliphakeme kakhulu le-triglyceride abadinga ukulingana okukhulu kwamafutha om-omega-3 ukuletha i-triglyceride yabo phansi.
Ngingakanani Okufanele Ngithathe Ngosuku Lunye?
I-omega-3 fatty acids iyatholakala ezinhlobonhlobo zokudla kanye nezithako, kufaka phakathi amafutha wezinhlanzi. Ucwaningo luye lwabona ukuthi i-DHA ne-EPA etholakala emafutheni enhlanzi kungenza ushintsho oluhle ezinkingeni eziningana zezifo zenhliziyo, nakuba izinhlanzi ezintsha ziphumelela kakhulu.
Abanye ochwepheshe, kuhlanganise ne-American Heart Association, batusa ukuthi badle izinhlanzi ezinamafutha amaningi ngesonto. Enye yokukhonza iqukethe ama-ounces angu-3/2 wezinhlanzi eziphekwe.
Uma ungadli izinhlanzi eziningi, ukwesekwa kwamafutha wezinhlanzi okuqukethe cishe igramu eyodwa yamafutha omega-3 kungacatshangwa. Nokho, akufanele ukwandise umthamo wakho ngaphandle kokubonisana nomhlinzeki wakho wezempilo. Amanani aphezulu ama-acids ama-omega-3 angaphezu kwamagremu ama-3 ngosuku angathinta amaplatele akho, okwenza ukuba uphephe futhi ukhululeke kalula.
Izwi elivela
Ubufakazi bubonisa ukuthi ukufaka omega-3 fatty acids ekudleni kwakho kungaba nomthelela omuhle emazingeni akho e-cholesterol. Umthombo ongcono kakhulu yizinhlanzi ezintsha kanye nokunye okudla okunomqondo okuqukethe amafutha enempilo. Uma ukhetha ukungeza isengezo, kungcono ukuhlola nomhlinzeki wakho wezempilo ukuze uqinisekise ukuthi uthola inani elifanele.
> Imithombo:
> American Heart Association. Inhlanzi ne-Omega-3 Amafutha Acat. 2017.
> Dipiro JT, Talbert RL. I-Pharmacotherapy: Indlela yokuPathophysiologic. 10th ed. ENew York, NY: Imfundo yaseMcGraw-Hill; 2017.
> Jain AP, Aggarwal KK, Zhang PY. Omega-3 Acatty Acids kanye Nezifo Zezinhliziyo. Ukubuyekezwa kweYurophu ngeSayensi Yezokwelapha Nezokwelapha . 2015; 19 (3): 441-445.
> Zibaeenezhad MJ, Ghavipisheh M, Attar A, Aslani A. Ukuqhathaniswa kwempumelelo ye-Omega-3 Izithako kanye Nezinhlanzi Ezintsha kwi-Lipid Profile: Isivivinyo Esingahleliwe, Esivuliwe-Esivulwe. Ukudla kanye nesifo sikashukela . 20177 (12): 1. i-doi: 10.1038 / s41387-017-0007-8.