Amafutha wezinhlanzi ngumthombo ocebile wama-omega-3 fatty acids angasiza ekunciphiseni izimo ezithile ezihlobene ne- polycystic ovarian syndrome (PCOS).
Izifundo zibonisa amafutha wezinhlanzi zinganciphisa i-cholesterol, i-triglycerides nomfutho wegazi, ukunciphisa ithuba lakho lokuhlaselwa yinhliziyo, isifo sohlangothi noma esinye isenzakalo senhliziyo. Lokhu kubalulekile ngenxa yengozi yokwanda yesifo senhliziyo esivela kwabesifazane abane-PCOS.
Ukwengeza, amafutha enhlanzi aboniswe ukunciphisa ubuhlungu besikhathi, usizo lokunciphisa umzimba, ukunciphisa ukuvimbela i-insulin nokuthuthukisa isimo sengqondo, futhi kungasiza ngisho nokuvimbela ukukhulelwa kwesisu kwabanye besifazane.
Iyini i-Oil Oil?
Egcinwe emahlathini enhlanzi yamanzi abandayo, amafutha enhlanzi amafutha omega-3 e-polyunsaturated ecebile eicosapentaenoic acid (EPA) ne docosahexaenoic acid (DHA).
I-EPA ne-DHA yizinto ezidingekayo ezinamafutha amaningi umzimba ongakwazi ukukhiqiza futhi ungavela kuphela ekudleni noma ekwengeziwe. Lawa mafutha ama-acids ebalulekile ayingxenye ebalulekile yezingqamuzana zamangqamuzana kuwo wonke umzimba futhi iyisakhiwo sokwakha amahomoni alawula ukugaya igazi nokuvuvukala.
Ngaphandle kwe-Balance
Ukudla okujwayelekile kweMelika kunzima ukungena kumafutha om-omega-3, kanti futhi kunzima kumafutha omega-6, amanye amafutha e-polyunsaturated. Ama-Omega-6s atholakala ngokuyinhloko emafutheni omifino asetshenziselwa kakhulu kwizimpahla eziphekiwe nokudla okuthosiwe.
Ngenxa yalolu nqwaba yamafutha om-omega-6 ekudleni kwe-Western, isilinganiso esinconywayo se-omega-6 kuya kuma-omega-3 amafutha asuke esilinganiselwe.
Isilinganiso esihle kakhulu siseduze no-4 kuya ku-1, kepha amaMelika ngokuvamile adla ama-omega-6 ngaphezulu kuka-15 kunamafutha omega-3.
Abesifazane abane-PCOS kufanele banciphise ukusetshenziswa kwamafutha e-omega-6 ngenkathi kukhuliswa i-omega-3.
Ukwengeza amafutha wezinhlanzi ekudleni kwakho
Ukuze uthole izinzuzo zezempilo zamafutha we-omega-3 acebile ekudleni kwakho futhi uthuthukise isilinganiso sakho se-omega-6 kuya kwe-omega-3, ungathatha amafutha wezinhlanzi ezinhlanzi noma udla nje izinhlanzi eziningi.
I-American Heart Association itusa ukudla izinhlanzi ezimbili zezinhlanzi ezibandayo ngesonto.
I-Mackerel, i-tuna, i-salmon, i-sturgeon, i-mullet, i-bluefish, i-anchovy, i-sardines, i-herring, i-trout, ne-menhaden icebile ngokukhethekile kuma-fatty acids ama-omega-3, ehlinzeka ngo-1 amagremu amafutha abalulekile nge-3.5 ounce ekhonza. Qinisekisa ukuthi uzilungise ukuthi ziboshwe noma zihanjiswe - azihlosiwe - ukulondoloza izinzuzo zazo.
Ukuthatha ama-Supplement Oil Oil
Amafutha asezinhlanzi aphephile futhi ngokuvamile avunyelwe kahle kubantu abaningi, kuhlanganise nabesifazane abakhulelwe nabancelisayo uma kuthathwa amanani aphansi (ngaphansi kuka-3 amagremu ngosuku).
Okwamanje ayikho imali ephakanyisiwe yansuku zonke ephakanyisiwe yabesifazane abadala. Kodwa-ke, i-National Institutes of Health ibika ukuthi ucwaningo lubonisa ukuthi amafutha okudoba alandelayo angasiza ezinhlobonhlobo zezimo:
- I-triglycerides ephakeme: 1 kuya ku-4 amagremu ngosuku
- Umfutho wegazi ophakeme: 4 amagremu ngosuku
- Ukuvimbela ukukhulelwa kwesisu kwabesifazane abane-antiphospholipid antibody syndrome kanye nomlando wokukhulelwa kwesisu: 5.1 amagremu amafutha enhlanzi ngosuku nge-1.5 EPA: isilinganiso se-DHA.
- Izikhathi ezinzima zokuya esikhathini: umthamo wansuku zonke we-EPA 1080 mg no-DHA 720 mg.
- Ukulahleka kwesisindo: ukukhonza nsuku zonke kwezinhlanzi ezimbili kuya kwezingu-7 eziqukethe cishe ama-3.65 amagremu omega-3 fatty acids
- Ukucindezeleka: 9.6 amagremu ngosuku kanye nama-anti-depressants avamile
Uma uthatha amafutha wezinhlanzi ezinhlanzi, abanye abantu bangase babe nemiphumela emibi kakhulu, njengemifino ye-fishy. Ukuthatha amafutha wezinhlanzi ngokudla noma ukugcina ama-supplements efrijini kungasiza ukuvimbela lokhu.
Khuluma nodokotela wakho
Ngaphambi kokuthatha amafutha wezinhlanzi, kufanele ukhulume nodokotela wakho ukuze ubone ukuthi ukugcwalisa kufanelekile yini nokuthi kufanele uthathe kangakanani.
Iziguli ezisegazi ezincane njenge-aspirin, i-lovenox, i-coumadin noma i-heparin, akufanele ithathe amafutha wezinhlanzi ngoba ingangandisa ingozi yokuphuma kwegazi.
Iziguli ezithatha imithi ye-high blood pressure kufanele futhi ziqaphe lapho uthatha amafutha enhlanzi njengoba inhlanganisela ingancishisa kakhulu ukucindezeleka kwegazi.
Amaphilisi okulawula ukubeletha angaphazamisa imiphumela ye-triglyceride ehlahlisayo yamafutha wezinhlanzi nabesifazane kufanele baqaphe lapho behlanganisa lezi zidakamizwa.
Ungathathi izithako zamafutha ezinhlanzi uma uthola usizo lwezinhlanzi.
Imithombo:
Amafutha okudoba. Iwebhusayithi ye-Medline Plus. https://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html.
Inhlanzi ne-Omega-3 Amafutha Acat. I-American Heart Association iwebhusayithi. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.Vp6kJks3_PA.