Kodi Mukuyenera Kudziwa Zotani Zokhudza Zakudya Zowonjezera Omega-3s?
Mwinamwake mwamvapo kuti omega-3 fatty acids ndi abwino kwa inu, ndipo ndi chimodzi mwa zifukwa zomwe anthu ambiri akuwonjezera nsomba ku zakudya zawo. Koma anthu ambiri samafuna kudya nsomba, kapena nthawi zambiri. Kodi mungapeze ma omega-3s omwewo mwa kutenga chowonjezera mmalo mwake?
Omega-3 Mafuta Amadzimadzi: Chifukwa Chiyani Mafuta Onse?
Omega-3 fatty acids ndi mtundu wa mafuta a polyunsaturated (kapena mafuta) ndipo ndi ofunikira dongosolo la manjenje komanso machitidwe ena ambiri a thupi.
Omega-3s akhoza kukhala abwino kwa khungu louma ndi maso ndipo ndithudi ndi abwino kwa mtima wanu chifukwa chotha kuchepetsa kuthamanga kwa magazi ndi kuchepetsa chiopsezo chakufa mwadzidzidzi. Mosiyana ndi omega-6 fatty acids, iwo samalimbikitsa matenda a atherosclerosis, vuto lalikulu la matenda a mtima monga matenda a mitsempha ya mitsempha.
Omega-3 fatty acids amatha kukhala ndi zotsatira zabwino pa ma triglyceride ndipo ndizowonetsera katatu mankhwala omega-3s. Ngakhale kuti DHA ndi EPA zingachepetse mayendedwe a triglyceride, komabe makamaka anthu omwe ali ndi magulu akuluakulu a triglyceride, zotsatira zake sizingakhale zabwino. Pakamwa kwambiri, omega-3s amachepetsa kukula kwa cholesterol cha LDL ndipo amachepetsa cholesterol cha HDL (chabwino). Mankhwala ovomerezeka omega-3 akuthandizidwa okha kwa anthu omwe ali ndi magulu akuluakulu a triglyceride. Phunzirani zambiri za zotsatira za omega-3s pa cholesterol ndi triglycerides.
Chifukwa cha izi zothandiza phindu la thanzi, anthu ambiri amapita ku chitsogozo cha omega-3s: nsomba.
Koma bwanji ngati simukukonda kudya nsomba kapena nsomba zambiri? Mwamwayi, pali njira zina zosasambira m'nyanja kuphatikizapo zowonjezera zomera ndi omega-3 zowonjezera.
Kuti mumvetse bwino magwero a omega-3 fatty acids, komanso kusankha chowonjezera chothandizira, ndizothandiza kumvetsa mitundu yosiyanasiyana ya omega-3s.
Mitundu ya Omega-3 Fatty Acids
Pali mitundu yosiyanasiyana ya omega-3 fatty acids, ndipo mitunduyi imasiyana ndi zomwe zimakhudza thanzi lanu. Omega-3s ndi awa:
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
- ALA (alpha linolenic acid)
Zotsatira za Omega-3 Fatty Acids
Pali njira zitatu zoyambirira zowonjezeramo omega-3s pa zakudya zanu: nsomba, zomera, ndi zowonjezerapo. Tiyeni tione mbali iliyonse ya izi mosiyana ndikuyankhira funso ngati zowonjezereka zingagwiritsidwe ntchito m'malo mwa nsomba.
Nsomba ndi Omega-3s
Zonsezi, nsomba ndizochokera pamwamba pa omega-3 fatty acids docosahexaenoic acid (DHA) ndi eicosapentaenoic acid (EPA). Izi ndi mitundu ya omega-3 fatty acids yomwe thupi lanu limafunikira, ndipo chifukwa chake American Heart Association ikulimbikitsanso kudya masabata awiri sabata iliyonse. Nsomba zamtundu wa omega-3 mafuta acids zimaphatikizapo nsomba zamtundu monga nsomba, tuna, anchovy, halibut, herring, mackerel, nsomba, ndi sardines.
Zowonjezera Mbewu za Omega-3 Mafuta Acids
Njira imodzi yopezera nsomba ndiyo kudya zomera ndi mafuta omwe ali ndi omega-3 fatty acids. Mosiyana ndi nsomba, zomera zimapereka alpha-linoleic acid (ALA) osati DHA kapena EPA. Izi zikuti, matupi athu ambiri amatembenuza ALA kukhala DHA kapena EPA malinga ndi mafuta omwe thupi lanu likusowa.
Zomera zabwino kwambiri za omega-3 fatty acids zikuphatikizapo:
- Mtedza kuphatikizapo mtedza ndi amondi
- Mbewu monga mbewu ya fulakesi, nthanga za chia, mbewu za dzungu, mbewu za hemp, ndi mtedza wa pine
- Edamamu
- Mafuta a canola
- Nyemba za Navy
Ndi zophweka kuwonjezera zowonjezera zomera za omega-3s ku zakudya zanu, mwachitsanzo, mukhoza kuwonjezera mbewu za msuzi ku saladi, kuphika ndi mafuta a canola, ndi zokometsera pa walnuts. Mukhozanso kugula mbewu za fulakesi yamtengo wapatali ndikuzitenga ndi spoonful, zofanana ndi kutenga chowonjezera.
Ngati mukufuna doses lalikulu la EPA kapena DHA ndipo musadye nsomba, mwinamwake chomera chokha chokha sichingakhale chokwanira. Ngati ndi choncho, omega-3 fatty acid supplement angakonzedwe.
Mavitamini Omega-3 Mavitamini a Mavitamini
Mafuta onse a nsomba ndi omega-3 fatty acid supplements alipo ndipo kafukufuku wamakono akusonyeza kuti omega-3 zowonjezerapo zingapereke ubwino wochuluka wa nsomba.
Zakudya zowonjezera nsomba zimaphatikizapo mafuta a nsomba, mafuta a cod, kapena krill mafuta, ndipo ali ndi EPA ndi DHA yosiyanasiyana. Zowonjezerapo zamasamba zili ndi ALA, yomwe imasandulika ku EPA ndi / kapena DHA m'thupi.
Popeza kuti zakudya zowonjezera zakudya sizikulamuliridwa ndi chiwerengero chofanana ndi mankhwala, ndikofunika kugula mankhwala abwino kuchokera ku gwero lolemekezeka.
Mavitamini Omega-3 Mavitamini A Mavitamini
Kuphatikiza pa zowonjezera zowonjezera, mankhwala owonjezera amapezeka. Lovaza (omega-3 ethyl esters), Vascepa (icosapent ethyl), ndi Epanova amagwiritsidwa ntchito makamaka kwa anthu omwe ali ndi triglycerides.
Zotsatira Zotsatira ndi Chitetezo cha Omega-3 Mavitamini A Mavitamini Achida
Omega-3 mavitamini nthawi zambiri amakhala otetezeka, malinga ngati mulibe chifukwa chowapezera (onani m'munsimu) ndipo mumatsata malangizo olemba. Ndibwino nthawi zonse kulankhula ndi dokotala wanu za zakudya zowonjezera, makamaka ngati muli ndi matenda aakulu. Zakudya zowonjezera zikhoza kukhala ndi zotsatirapo ndipo zimayenderana ndi mankhwala ena. Zonsezi zikhoza kuchitika nthawi yayitali komanso zowonjezereka:
Zotsatira zazing'onozing'ono : Nsomba imatuluka. Ngati simukukonda nsomba, mwina mumadana kwambiri ndi 'nsomba za nsomba' zomwe zowonjezerazi zimayambitsa. Kotero njira ina ndi mafuta a algal, omwe amapangidwa kuchokera ku nyanja ya algae. Ndiwo chitsime chokha chokha chomwe chimakhala ndi DHA chisanayambe.
Zotsatira za nthawi yayitali : Kutenga mankhwalawa kwa nthawi yaitali kungapangitse anthu ena kukhala osowa vitamini E, ndipo kutenga mavitamini ochulukitsa omega-3 kungapangitse kuti magazi asamawonongeke. Choncho, kaya mwasankha kudya nsomba zambiri kapena ayi, chonde lankhulani ndi wothandizira zaumoyo wanu musanatenge omega-3 fatty acids kapena zakudya zina zowonjezera zakudya.
Kugwiritsa ntchito mankhwala osokoneza bongo: Lankhulani ndi dokotala wanu za mankhwala aliwonse omwe mukuwagwiritsa ntchito, koma mafuta ophika amatha kuyanjana ndi diuretics, beta-blockers, ndi ochepa magazi.
Omega-3s, Nsomba, Zakudya Zoonjezera, ndi Mercury
M'zaka zaposachedwa pakhala kukhudzidwa kwambili ponena za mercury zomwe zili nsomba ndi mafuta ophikira mafuta. Sizingatheke kuti muteteze mercury ngati muli ndi mercury yochepa mu nsomba zonse, koma mungafune kupewa nsomba zapamwamba zamadzi nsomba makamaka ngati muli ndi pakati kapena mukuyamwitsa. Izi ndizomwe zili m'munsimu.
Ndani Amene Ayenera Kupewa Omega-3 Mavitamini A Mavitamini Achikasu
Zikuwoneka kuti omega-3 fatty acids ikhoza kukhala ndi phindu, ndipo ikhoza kudzaza kusiyana kwa anthu omwe sadya nsomba zambiri kapena mtedza.
Palinso anthu ena omwe sayenera kutenga mankhwalawa. Izi zikuphatikizapo:
- Anthu omwe amadwala nsomba kapena nkhono
- Anthu omwe ali ndi matenda a chiwindi kapena ntchito zowopsa za chiwindi
- Anthu omwe ali ndi matenda a atrial
- Anthu omwe akumwa mankhwala omwe angagwirizanitse ndi omega-3 fatty acids monga ena opatsirana magazi (zowonjezera mavitamini zingawonjezere chiopsezo cha magazi), beta-blockers, kapena diuretics.
Kuonjezera apo, ngati mbiri yanu ya lipidyo si yachilendo, dokotala wanu angafune kuwona LDL yanu.
Mimba, Kuyamwitsa, ndi Omega-3 Zakudya Zamatenda
Poyamba, anthu ambiri amapewa zowonjezera ma omega-3 ngati ali ndi pakati, koma nkofunika kulankhula ndi dokotala wanu za kudya nsomba ndi kutenga omega-3 supplement ngati simutero. Zimaganiziridwa kuti amayi apakati ku US samadya nsomba zokwanira, ndipo omega-3 fatty acids ndi ofunika pakukula kwa ubongo wa mwanayo. Bungwe la Environmental Protection Agency limalimbikitsa kuti amayi apakati azidya nsomba zokwana 8 mpaka 12 mlungu uliwonse. Ngati muli ndi pakati ndipo musadye nsomba, kambiranani ndi dokotala wanu za mankhwala abwino kwambiri kuti mugwiritse ntchito.
- Nsomba za Low mercury zimaphatikizapo nsomba zam'chitini zamchere, nsomba, pollock, sardines, ndi anchovies.
- Nsomba zamtundu wa mercury zimaphatikizapo mackerel, swordfish, albacore tuna, ndi tilefish.
Pansi pa Kutenga Omega-3 Zakudya Zakudya Zakudya Popanda Kudya Nsomba
Omega-3 fatty acids amagwira ntchito yofunika kwambiri pa thanzi la dongosolo lanu la mitsempha ndi mtima. Ndibwino kuti anthu adye nsomba kawiri mlungu kuti adziwe kuchuluka kwa DHA ndi EPA. Ngati simukudya nsomba, zimapezeka zowonjezera zomwe zimapereka ALA, ngakhale izi zingakhale zovuta. Omega-3 zakudya zowonjezerako zingathetsere vutoli, komabe ndibwino kuti muyankhule kwa dokotala musanagwiritse ntchito mankhwala ena alionse. Kusankha wothandizira wapamwamba kuchokera ku gwero lolemekezeka (mumakonda kupeza zomwe mumalipira) ndi lingaliro labwino monga zakudya zowonjezera zakudya sizikulamulidwa kwambiri ku US
Nsomba zimakhala zopindulitsa kwambiri kusiyana ndi zomwe sizipezeka mu supplement, monga zakudya zina za nsomba zingathandize kuchepetsa matenda a mtima. Komabe kwa iwo omwe sakonda nsomba, chakudya chowonjezera chimakhala njira yowonjezera.
Pali zotsatira zina zazing'ono zomwe zingakhale zochepa zomwe muyenera kuzidziwa, ndipo omega-3 mankhwala othandizira angagwiritsenso ntchito mankhwala ena.
> Chitsime:
> Balk, E., ndi A. Lichtenstein. Omega-3 Zakudya Zamatenda ndi Matenda a Mtima: Mwachidule cha 2016 Agency of Healthcare Research ndi Review Umboni Review. Mavitamini . 2017. 9 (8): pii: E865.
> Padziko Lonse la Zowonjezera ndi Zogwirizanitsa Zaumoyo. Mavitamini Omega-3: Mu Kuya. Kusinthidwa 08/15. https://nccih.nih.gov/health/omega3/introduction.htm