Ama-Omega-3s kokubili anika inhliziyo yakho amandla
Uma unesithakazelo kumazinga we-cholesterol enempilo, ungathola ukuthi kulula njengokungeza inhlanzi ekudleni kwakho. Amafutha asezinhlanzi aneziqu ze-omega-3 fatty, eziye zafakazelwa ukuthi zinciphise amazinga e-cholesterol. Nakuba ochwepheshe batusa ukuthi abantu abaningi baqale ukufaka izinhlanzi ezimbili ekudleni kwabo ngesonto ngalinye, labo abanamazinga aphezulu e- triglyceride bangase badinga ukwesekwa.
I-cholesterol ne-Oil Oil
Ososayensi abakwazi ngokuphelele ukuthi kungani ama-fatty acids ama-omega-3, atholakala kumafutha enhlanzi neminye imithombo, amazinga aphansi e-lipid, kepha ucwaningo lucacile: Amafutha asezinhlanzi anhle enhliziyweni.
Eqinisweni, isifundo esanyatheliswa ngo-2005 ku -Journal of the American Board of Family Practice sathola ukuthi labo abanomlando wokuhlasela kwenhliziyo owathatha amafutha angu-1.8g wezinhlanzi ngezinhlanzi babengamaphesenti angama-29 amathuba okuba nesifo senhliziyo. Ucwaningo olufanayo lwaphetha ngokuthi ukudla okulodwa nje kwezinhlanzi ngesonto kungase "kuhlotshaniswe nokunciphisa amaphesenti angu-52 ekufeni okungazelelwe komzimba."
Ukuhlaziywa kwe-meta kwezifundo ezingaphezu kwezingu-70 zathola ukuthi amafutha enhlanzi ayewusizo ngokukhethekile ekwelashweni kwama-triglyceride aphakeme, okuyihlobo lohlobo lwe-cholesterol oluxhunywe engozini enkulu ye- coronary heart disease . Ucwaningo oluhlaziywe ekuhlolisweni kwe-meta lwathola ukuthi amazinga aphezulu e-triglyceride anganciphisa phakathi kwamaphesenti angu-20 no-50 ngokuthatha ama-2 kuya kwangu-4 amafutha wezinhlanzi nsuku zonke.
Imithombo yokudla yama-Omega-3s
Kubantu abangenawo umlando wesifo senhliziyo, amazinga e-cholesterol anganciphisa futhi agcinwe ngaphansi kokulawula ngokudla nje izinhlanzi kabili ngesonto. Kodwa-ke, akuzona zonke izinhlanzi eziphezulu kuma-fatty acids omega-3. Izibonelo zezinhlanzi eziphakeme emafutheni ama-acids adingekayo zihlanganisa i-salmon, i-anchovies, i-sardine, i-trout, i-bass, i-catfish, i-albacore tuna, i-herring, ne-mackerel.
Kuneminye imithombo yokudla yama-omega-3 fatty acids kulabo abangajabuli ukudla izinhlanzi. Lokhu kudla kuhlanganisa tofu; i-flaxseed; ama-canola namafutha omnqumo; I-walnuts yesiNgisi nembewu yamathanga, nemifino eluhlaza, ehlaza okwedlule njenge-kale (nakuba imifino iphansi kakhulu kunamafutha, kunamanani amancane kakhulu ama-omega-3s).
Ingabe Kufanele Uthathe Isengezo?
Ngokusho kwe-American Heart Association, kungcono ukuthola ama-omega-3 fatty acids ngokusebenzisa imithombo yokudla. Kodwa-ke, kukhona izithako ezitholakalayo kubantu abadinga amafutha amaningi kakhulu kunokuba bangadla ngokudla kuphela. Abacwaningi basacwaninga ukuthi izithako zisebenza kanjani ekunciphiseni amazinga e-cholesterol uma kuqhathaniswa nama-acids e-omega-3 atholakala emikhiqizo yokudla. Ngaphambi kokuqala isimiso sokuxhaswa, khuluma nodokotela wakho mayelana nezinzuzo kanye nesilinganiso esilungele wena.
Izincomo
I-American Heart Association inezincomo kubantu ngabanye ngokusekelwe emlandweni wabo wesifo senhliziyo:
- Labo abangenalo umlando wesifo senhliziyo: Yenza izinhlanzi ziyingxenye ejwayelekile yokudla kwakho. Zama ukudla izinhlanzi kabili ngesonto. Hlanganisa ukudla okufana namafutha e-canola nemikhiqizo ye-soya ekudleni kwakho.
- Labo abanesifo senhliziyo: Yidla okungenani ama-1g ama-acids acids (docosahexaenoic acid noma i-eicosapentaenoic acid) nsuku zonke. Lawa ma-acids atholakala kuma-fatty fish kanye nama-supplements. Khuluma nodokotela wakho ngaphambi kokuqala ukwesezela kokudla.
- Labo abane-triglycerides ephakeme: Thola phakathi kuka-2 no-4g we-docosahexaenoic acid noma i-eicosapentaenoic acid nsuku zonke. Kulesi isilinganiso, kungenzeka ukuthi kuyodingeka ukuthathe izithako. Khuluma nodokotela wakho mayelana nomthamo wakho.
Ukuqapha
Nakuba i-FDA ithi ama-fatty acids ama-omega-3 "ngokuvamile abhekwa njengophephile," kunezingozi ezingenzeka. Amafutha wezinhlanzi angavusa ushukela wegazi kubantu abanesifo sikashukela. Ngokwezikhungo zezempilo zikazwelonke, i-omega-3 fatty acids ingabuye "yandisa ingozi yokushaya isifo esibi," okusho ukuphuma kwegazi ebuchosheni. Uma unesifo sikashukela noma usengozini enkulu yokushaywa yisifo sofuba , khuluma nodokotela wakho ngezingozi ezihambisana namafutha enhlanzi, ngokuvamile okuncane.
Ngaphezu kwalokho, amanani angaphezu kwama-1g ama-acids ama-acids nsuku zonke aboniswe ukuthi abangela i-nosebleeds kwabanye abantu. Uma wenza isipiliyoni sokwanda okuqhubekayo noma ubude bezinkinga ze-noseble ngenkathi uthatha izithako zamafutha ezinhlanzi, khuluma nodokotela wakho ngezingozi. Angase afune ukuthi unciphise umthamo wakho.
Imithombo:
"Izinhlanzi kanye ne-Omega-3 Acatty Acids." I-AmericanHeart.org . 2008. American Heart Association. 13 Septhemba 2008.
"Izinhlanzi, amazinga weMercury no-Omega-3 amafutha acids." I-AmericanHeart.org . 2008. American Heart Association. 13 Septhemba 2008.
UGebauer, uSara K., uTrcia L. Psota, uWilliam S. Harris noPenny M. Kris-Etherton. "Izincomo ze-Nat 3 ze-Acat Acid Dietary kanye Nemithombo Yokudla Ukufeza Izinzuzo Nezinhliziyo Ze-Cardiovascular Benefits." I-American Journal of Nutrition Clinic. 83: 6 (2006): 1526-35. 13 Septhemba 2008.
Oh, uRobert, "Izicelo Eziwusizo Zamafutha Ezinhlanzi ([Omega] -3 Amafutha E-Acids) ekuNakekelweni Okuyinhloko." I-Journal ye-American Board of Family Practice. 18 (2005): 28-36. 13 Septhemba 2008.
"Omega-3 Acatty Acids, Amafutha Ezinhlanzi, i-Alpha-Linolenic Acid." nlm.nih.gov. I-Medline Plus: ama-Herb kanye nama-Supplements. 1 kuMashi 2008. Izikhungo Zempilo Zesizwe. 13 Septhemba 2008.