Ingabe le-omega-3 fatty acid ye-vegan i-oil oil entsha?
Uma ufuna isengezo ukuze usize ukukhulisa amazinga akho we-omega-3 fatty acids, kungenzeka ukuthi wezwe ngomkhiqizo wemvelo obizwa ngamafutha ka-ahiflower. Umthombo wezinhlobo eziningana zama-acids amafutha abalulekile, amafutha e-ahiflower ngokushesha abe yindlela ekhethekile yokudoba amafutha namafutha ashukela.
Nakuba amafutha e-ahiflower engenawo umlando omude wokusetshenziswa ngabantu, athola ukuthandwa njengenzuzo yokudla eminyakeni yamuva.
Abakhiqizi bathi amafutha asebenza njengomthombo wesitshalo ocebile kakhulu wokuthengisa we-stearidonic acid (noma i-SDA, uhlobo lwe-omega-3). I-staridonic acid iguqulwa emzimbeni ukwenza i-docosahexaenoic acid (i-DHA) ne-eicosapentaenoic acid (i-EPA), izinhlobo ze-omega-3 fatty acids emafutheni enhlanzi.
Amafutha we-Ahiflower atholakala emzalweni wesitshalo okuthiwa i- Buglossoides arvensis , eyilungu lomndeni we- borage . Amagama awo ajwayelekile ahlanganisa corn corn and gromwell field.
Kungani Abantu Bamukela U-Ahiflower?
Okubaluleke kakhulu empilweni yakho, ama-omega-3s atholakale ukunciphisa ukuvuvukala okungapheli-isici esiyinhloko ekuguleni izifo. Ucwaningo lubonisa ukuthi ama-omega-3 angasiza ukunciphisa ingozi yesifo senhliziyo kanye nezinye izinhlobo zomdlavuza, kanye nokuvikela ezimweni ezivamile ezifana ne- osteoarthritis nokucindezeleka . Ngaphezu kwalokho, i-omega-3s ibhekwa njengokubalulekile ekusebenzeni kobuchopho.
I-Omega-3s iyatholakala ekudleni okuhlukahlukene.
Isibonelo, izinhlanzi ezinamafutha afana ne-saumon, i-tuna, ne-halibut ziphezulu ku-DHA ne-EPA, kuyilapho ukudla okutshala njengezimpande ze-flaxseed kanye ne-ithanga kune-omega-3 ebizwa nge-alpha linolenic acid (ALA). Kodwa-ke, abantu abaningi basebenzisa izithako zokudla ezifana namafutha we-ahiflower njengendlela yokwandisa amazinga abo e-omega-3 futhi, futhi, ekufezeni izinhlobonhlobo zezinzuzo zezempilo.
Ingxenye yesiphakamiso se-ahifulawa yilokho kuphela amaphesenti amancane e-ALA emithonjeni eminingi ye-omega-3 fatty acids (njengamafutha e-flaxseed) aguqulwa e-DHA nase-EPA. Ukuguqulwa kwe-staridonic acid kuya ku-DHA ne-EPA kuthathwa njengokusebenza kahle kakhulu.
Njengoba amafutha e-ahiflower avela esitshalweni, ikakhulukazi abathandekayo kulabo abafuna indawo yemifino noma ye-vegan yamafutha wezinhlanzi namafutha krill (amabili emithombo esetshenziswa kakhulu kunawo wonke omega-3 fatty acids). Futhi ngesidingo esikhulu se-omega-3 ezithengiswayo ezihlobene nokudoba ngokweqile kwezinhlobo ezithile zempilo yasolwandle, kucatshangwa ukuthi amafutha e-ahiflower angenza okunye okuqhubekayo kumafutha okudoba namafutha krill.
Akuyona nje umthombo wama-omega-3s, amafutha we-ahiflower nawo aqukethe ama-omega-6 fatty acids. Kutholakala emafutheni amaningi emifino, i-omega-6s idlala indima enkulu ekusebenzeni kobuchopho ngaphezu kokulawula umzimba kanye nokulondoloza impilo yethambo.
Izinzuzo zezempilo ze-Ahiflower
Ngenxa yokuthi ukusetshenziswa kukawoyela ka-ahiflower njengendlela yokwelapha yemvelo kuyinto entsha, izibalo ezimbalwa zesayensi ziye zahlola izinzuzo zayo zezempilo. Ucwaningo olutholakalayo lubandakanya izinhlolo ezincane zemitholampilo, okubandakanya isifundo eshicilelwe kuyi- Journal of Nutritional Science ngo-2016.
Kulolu cwaningo, abantu abangu-40 abanempilo banempilo yabo yansuku zonke ehlanganiswa ngamafutha we-ahiflower noma amafutha ashukela izinsuku ezingu-28. Ngesikhathi bobabili amaqembu ebona ukwanda emazingeni abo e-ALA ne-EPA, labo abanikezwa amafutha e-ahiflower babe nokwanda okukhulu emazingeni e-EPA.
Kwesinye isifundo, eshicilelwe emaphephandabeni amaNutrients ngo-2017, abantu abangu-88 abanempilo badla isithako esineziqu zamafutha a-ahiflower, amafutha we-sunflower, noma inhlanganisela yamafutha amabili nsuku zonke izinsuku ezingu-28. Ngokuphela kokucwaninga, abahlanganyeli abaphathwa nge-ahiflower babenwe ukwanda okukhulu emazingeni abo ezinto ezithile ezilwa nokuvuvukala (kubandakanya iphrotheni ebizwa nge-interleukin-10).
Nakuba kwenziwa ucwaningo oluthe xaxa ukuze kunqume imiphumela yempilo ye-ahiflower, lezi zifundo zibonisa ukuthi u-ahiflower ubonisa isithembiso njengesengezo sokulwa nokuvuvukala.
Imiphumela emibi nokuphepha Ukukhathazeka
Ngenxa yokuntuleka kocwaningo ngemiphumela yayo yempilo, okuncane akuyazi ngokuphepha kokuthatha amafutha we-ahiflower. Kodwa-ke, njengalezo zonke izithako ze-omega-3, kunokukhathazeka okuthile ukuthi amanani aphakeme angakhuphula ingozi yokuphuma kwegazi. Ngakho-ke, abantu abanezinkinga zokugaya igazi (noma noma ubani osebenzisa imithi yokwehlisa igazi) kufanele aqaphele lapho edla amafutha ahiflower.
Kubalulekile ukuphawula ukuthi ukuzitholela isimo esingapheli ngamafutha we-ahiflower nokugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba nemiphumela emibi empilweni yakho.
Izwi elivela
Ungakwazi ukulayisha ama-omega-3 ngokudla izinhlanzi ezinamafutha (njenge-salmon, i-mackerel, i-herring, i-sardine ne-tuna) okungenani kabili ngesonto. Uma ungadli izinhlanzi, zama ukuthuthukisa ukudla kwakho nokudla okufana ne-flaxseed, ubhontshisi, imbewu yamathanga, nama-walnuts.
Kungenzeka ukuthi ukuthatha isithasiselo sokudla njengamafutha ahiflower kungagcwalisa izikhala zokudla okunomsoco ekudleni kwakho futhi kukusize uthole amazinga aphezulu ama-omega-3s. Uma ubhekene nezimpawu ezifana nokukhathala, imemori ekhubazekile, ukuphazamiseka kwemizwelo, nokusakaza okubi, khuluma nodokotela wakho mayelana nokuthi udinga ukuqala ukuthatha izithako ze-omega-3.
> Imithombo:
> Lefort N, LeBlanc R, Giroux MA, Surette ME. Ukusetshenziswa kwe-Buglossoides i-arvensis amafutha wezinhlanzi kuphephile futhi kwandisa izicubu zesikhumba eside-n-3 fatty acid ngaphezu kwe-flax imbewu yamafutha - imiphumela yesigaba I esilungele ukuhlolwa komtholampilo. J Nutr Sci. 2016 Jan 8; 5: e2.
> Lefort N, LeBlanc R, Surette ME. I-Dietary Buglossoides I-Arvensis I-Oyili Iyakhula Ukujikeleza i-N-3 Polyunsaturated Fatty Acids emkhakheni we-Dose-Dependent and Enhances Lipopolysaccharide-Ekhuthazwa Yonke Igazi Lase-Interleukin-10-I-Randomised Placebo-Controlled Trial. Amakhemikhali. 2017 Mar 10; 9 (3).
> Swanson D, Block R, uMusa SA. I-Omega-3 fatty acids EPA ne-DHA: izinzuzo zezempilo kulo lonke impilo. Adv Nutr. 2012 Jan; 3 (1): 1-7.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.