Omega-3s mu zonsezi zimapatsa mtima wanu mphamvu
Ngati muli ndi chidwi chokhala ndi mafuta m'thupi, mungapeze kuti ndi zophweka ngati kuwonjezera nsomba pa zakudya zanu. Mafuta a nsomba ali ndi omega-3 fatty acids, omwe atsimikiziridwa kuti amachepetsa mafuta m'thupi. Ngakhale akatswiri akulangiza kuti anthu ambiri ayambe kuphatikizapo nsomba ziwiri pa chakudya chawo sabata iliyonse, iwo omwe ali ndi magulu akuluakulu a triglyceride angafune chowonjezera.
Cholesterol ndi Mafuta a Nsomba
Asayansi sadziwa kwenikweni chifukwa chake omega-3 fatty acids, omwe amapezeka mu nsomba za mafuta ndi nsomba zina, zimakhala zochepa m'magazi, koma kufufuza kumveka bwino: Mafuta a nsomba ndi abwino kwa mtima.
Ndipotu, kafukufuku amene anafalitsidwa mu 2005 mu Journal of the American Board of Family Practice anapeza kuti omwe ali ndi mbiri ya matenda a mtima omwe adatenga mafuta okwanira 1,8g a nsomba anali oposa 29 peresenti yocheperapo mtima. Phunziro lomweli linatsimikizira kuti kudya kamodzi kokha nsomba pamlungu kungakhale "kuchepa kwa 52 peresenti ya imfa yadzidzidzi."
Kafukufuku wa kafukufuku oposa 70 anapeza kuti mafuta a nsomba anali opindulitsa kwambiri pochiza matenda a triglycerides, omwe ndi mtundu wa cholesterol wokhudzana ndi chiopsezo chachikulu cha matenda a mtima . Kafukufuku amene adafukulidwa metawu anapeza kuti miyendo yapamwamba ya triglyceride ingachepetse pakati pa 20 ndi 50 peresenti mwa kutenga 2 mpaka 4g nsomba za mafuta tsiku ndi tsiku.
Zosowa Zakudya za Omega-3s
Kwa anthu omwe alibe mbiri ya matenda a mtima, mafuta amtundu wa kolesterolini amatha kuchepetsedwa ndi kusunga nsomba kawiri pa sabata. Komabe, si nsomba zonse zomwe zili pamwamba pa omega-3 fatty acids. Zitsanzo za nsomba zomwe zimakhala ndi mafuta oyenera kwambiri monga salimoni, anchovies, sardines, nsomba, bass, nsomba za m'nyanja, albacore tuna, herring, ndi mackerel.
Palinso zakudya zina za omega-3 fatty acids kwa iwo omwe sasangalala kudya nsomba. Zakudya izi zikuphatikizapo tofu; fayilo; canola ndi mafuta a azitona; Chilankhulo cha walnuts ndi mbewu za dzungu, ndi masamba obiriwira monga kale (ngakhale kuti masamba alibe mafuta, ali ndi omega-3s ang'onoang'ono).
Kodi Muyenera Kutenga Zakudya Zina?
Malingana ndi American Heart Association, ndi bwino kupeza omega-3 fatty acids kupyolera mu zakudya. Komabe, pali zowonjezereka zomwe zimapezeka kwa anthu omwe amafunikira mafuta ochuluka kuposa momwe angadye ndi chakudya chokha. Ochita kafukufuku akuphunziranso momwe amathandizira kugwira ntchito yochepetsera mafuta a kolesterolini poyerekeza ndi omega-3 fatty acids yomwe imapezeka mu zakudya. Musanayambe mayendedwe othandizira, lankhulani ndi dokotala wanu za ubwino ndi mlingo umene mukuyenera.
Malangizo
American Heart Association imapereka malangizo kwa anthu omwe amatsatira mbiri yawo ya matenda a mtima:
- Omwe alibe mbiri ya matenda a mtima: Pangani nsomba gawo limodzi la zakudya zanu. Yesetsani kudya nsomba kawiri pa sabata. Phatikizani zakudya monga mafuta a canola ndi zakudya za soya.
- Anthu omwe ali ndi matenda a mtima: Idyani oposa 1g mwa mafuta acids (docosahexaenoic acid kapena eicosapentaenoic acid) tsiku ndi tsiku. Mankhwalawa amapezeka mu nsomba zamtundu ndi zowonjezera. Lankhulani ndi dokotala musanayambe chakudya chowonjezera.
- Amene ali ndi triglycerides yapamwamba: Tengani pakati pa 2 ndi 4g ya docosahexaenoic acid kapena eicosapentaenoic acid tsiku ndi tsiku. Pa mlingo uwu, nkoyenera kuti zidzakhala zofunikira kutenga zowonjezera. Lankhulani ndi dokotala wanu za mlingo wanu.
Kusamala
Ngakhale kuti FDA imanena kuti omega-3 fatty acids "amadziwika kuti ndi otetezeka," pali ngozi zina. Mafuta a nsomba amatha kuyambitsa shuga wa anthu omwe ali ndi shuga. Malingana ndi National Institutes of Health, omega-3 fatty acids angakhalenso "kuonjezera chiopsezo cha kupweteka kwa magazi," zomwe zikutanthauza kutaya mwazi mu ubongo. Ngati muli ndi matenda a shuga kapena muli pangozi yoopsa ya kupwetekedwa kwa magazi , kambiranani ndi dokotala za kuopsa kwa mafuta a nsomba, zomwe nthawi zambiri zimakhala zochepa.
Kuonjezerapo, mlingo wa omega-3 fatty acids tsiku lililonse wasonyeza kuti amapangitsa nosebleeds mwa anthu ena. Ngati mumakhala ndifupipafupi kapena kuchuluka kwa mphuno za phokoso pamene mukudya mafuta a nsomba, kambiranani ndi dokotala za kuopsa kwake. Angakufunitseni kuchepetsa mlingo wanu.
Zotsatira:
"Nsomba ndi Omega-3 Zakudya Zamadzi." AmericanHeart.org . 2008. American Heart Association. 13 Sep. 2008.
"Nsomba, MaseĊµera a Mercury ndi Omega-3 Zakudya Zamadzi." AmericanHeart.org . 2008. American Heart Association. 13 Sep. 2008.
Gebauer, Sarah K., Tricia L. Psota, William S. Harris, ndi Penny M. Kris-Etherton. "N-3 Zakudya Zakudya Zakudya Zakudya Zamadzi ndi Zakudya Zowonjezera Kukwaniritsa Zofunika Kwambiri ndi Mapindu Amtima." American Journal of Clinical Nutrition. 83: 6 (2006): 1526-35. 13 Sep. 2008.
O, Robert, "Mapulogalamu Othandiza Mafuta a Nsomba ([Omega] -3 Mafuta Achimake". Journal of the American Board of Family Practice. 18 (2005): 28-36. 13 Sep. 2008.
"Mafuta Omega-3 Mafuta, Mafuta a Nsomba, Alpha-Linolenic Acid." nlm.nih.gov. Medline Plus: Zitsamba ndi Zowonjezera. 1 Mar. 2008. Ma Institutes of Health. 13 Sep. 2008.