Ubwino Wathanzi wa Nsomba, Mtedza, ndi Mafuta a Nsomba
Omega-3 fatty acids angachepetse mafuta anu a kolesterolini ndi triglyceride. Mukhoza kuika izi mu chakudya chanu mwa kudya mitundu yambiri ya nsomba ndi mtedza kapena kutenga zakudya zowonjezera monga mafuta a nsomba. Amatengedwa "mafuta okoma," omega-3 fatty acids angaperekenso phindu linalake labwino komanso kuthandiza kuteteza matenda a mtima.
Kodi Omega-3 Zakudya Zamatenda N'chiyani?
Omega-3 fatty acids ndi mitundu ya mafuta omwe amapezeka mu nsomba zonenepa, zomera, ndi zina zowonjezera.
Mafuta awa ndi awa:
- ALA (alpha-linolenic acid)
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
ALA imapezeka ngati chowonjezera, koma imapezekanso m'mitengo yosiyanasiyana ya mbewu, kuphatikizapo mbeu (makamaka mbeu za chia ndi nkhuku), soya ndi mtedza.
EPA ndi DHA zimapezeka pa zakudya zotsatirazi:
- Nsomba zamadzi, kuphatikizapo anchovy, salimoni, tuna, halibut, hering, ndi sardines.
- Mitedza ina, kuphatikizapo walnuts ndi amondi .
- Zakudya zowonjezera, kuphatikizapo zomwe zimatchedwa mafuta a nsomba, mafuta a cod, ndi mafuta a krill. Izi zili ndi mitundu yosiyanasiyana ya EPA ndi DHA.
Mitundu yonse itatu ya omega-3 mafuta imatchedwa "mafuta wathanzi" chifukwa samawoneka kuti amalimbikitsa matenda a atherosclerosis , omwe amayambitsa matenda a mtima. Komabe, kafukufuku adayang'ana makamaka momwe DHA ndi EPA zilili ndi kuchepa kwa lipids ndikuchepetsa chiopsezo cha matenda a mtima. ALA ikupitiriza kuphunzira koma ikhoza kukhala yopanda ntchito.
Kodi Omega-3s Amakhudza Bwanji Mitundu?
DHA ndi EPA zakhala zikuphunziridwa makamaka poyang'ana kuti mafuta omega-3 ali ndi chiwerengero cha mankhwala. Mankhwala ozoloŵereka a EPA ndi DHA omwe amagwiritsidwa ntchito mu maphunzirowa anali oposa 900 mg ndi 5 magalamu pa tsiku.
Kuti mupeze ndalama zimenezi, muyenera kudya nsomba zambiri, mtedza, mbewu, ndi zakudya zina zomwe zili ndi mafutawa.
Zowonjezera zingagwiritsidwe ntchito kubweretsa mafuta ochulukitsa omega-3 mu zakudya zanu ndi kuthandiza kuthandizira ndalamazo. Zonsezi, mafuta a omega-3 amawoneka kuti amathandiza kwambiri m'magulu anu a lipid.
Mafuta a Omega-3 ali ndi zotsatira zochititsa chidwi pamagulu a triglyceride:
- Kafukufuku wina adawonetsa kuti kumeza mafuta okwana 900 mg omega-3 acids tsiku lililonse kunachepetsa kuchepa kwa magawo 4 pa triglyceride pambuyo pa miyezi isanu ndi umodzi.
- Mlingo wokwanira kwambiri wa omega-3s womwe unagwiritsidwa ntchito mu maphunziro ambiri unali pakati pa 2 ndi 4 magalamu. Zimenezi zinachititsa kuti triglycerides ikhale pakati pa 25 ndi 45 peresenti.
- Kuchita bwino kwa omega-3 fatty acids pa triglycerides kumawoneka kuti ndidalira kudalira. Izi zikutanthauza kuti ma omega-3 fatty acids angadyidwe kwambiri, m'munsi mwazigawo zanu za triglyceride zidzagwa.
- Omega-3 fatty acids amawoneka kuti akukhudza katemera watsopano wa katemera ndipo amagwira bwino ntchito potsatira zakudya zabwino.
- Anthu omwe ali ndi miyendo yapamwamba kwambiri ya triglyceride (yaikulu kuposa 500 mg / dL) amaoneka kuti amapindula kwambiri ndi omega-3 fatty acid supplementation.
Ngakhale kuti EPA- ndi DHA zokhudzana ndi mankhwalawa zingathe kuchepetsa zigawo za triglyceride, zikhoza kukhudza mbali zina za mbiri yanu yamakutu.
- Mafuta a Omega-3 akhoza kukweza cholesterol chanu cha LDL pang'ono. Kusintha kumeneku, komabe, ndi kosavuta ndipo kumakhala pakati pa 3 ndi 10 peresenti.
- Mafuta a Omega-3-ngakhale kuti akuwonjezera LDL-nawonso amachulukitsa kukula kwa LDL yanu. Zing'onozing'ono za LDL particles zingapangitse chiopsezo chanu chokhala ndi matenda a atherosclerosis, pamene zigawo zazikulu za LDL zimatengedwa kuti ndi zabwino kwa moyo wanu wa thanzi.
- Kutenga omega-3 fatty acids kumawonekeranso kuwonjezeka pang'ono kwa ma HDL .
Madalitso Omwe Amakhala ndi Moyo Wathanzi wa Omega-Mafuta 3
Kuphatikizapo kukhala ndi mbiri yabwino pamalopo, mafuta omega-3 amakhala ndi zotsatira zabwino pazinthu zina za mtima wanu.
- Mafuta a Omega-3 amaoneka kuti amathandiza kuti mtima wanu uzimenya pamtunda wabwino. Izi ndi zofunika kwa odwala omwe ali pangozi ya matenda a mtima chifukwa arrhythmias ndiwo omwe amachititsa kufa kwa mtima ku United States.
- Mafuta a Omega-3 akhoza kusintha ntchito ya mitsempha ya mitsempha.
- Kafukufuku wasonyeza kuti mafuta omega-3 akhoza kuchepetsa kuthamanga kwa magazi ndi kuthamanga kwa mtima.
- Mafuta a Omega-3 akhoza kuchepetsa kutupa pa mlingo waukulu.
- Kafukufuku wakale asonyeza kuti anthu omwe ali ndi matenda a mtima omwe amawononga nsomba mafuta akhoza kuchepetsa kufala kwa imfa mwadzidzidzi ndi imfa chifukwa cha matenda a mtima.
Omega-3 Fatty Acids ndi Otsatira Mavitamini
Mankhwala omega-3 fatty acids ali ndi mitundu yambiri ya ma omega-3 fatty acids. Iwo amayeretsedwa ndipo amachotseratu zonyansa monga mafuta, mafuta, kapena zowononga.
Zowonjezera zomwe zilipo pa-the-counter (OTC) zimaikidwa ngati "zakudya" ndi US Food and Drug Administration (FDA). Choncho, sasowa kuti azitsatira njira zoyeretsera zoyenera kapena maphunziro opindulitsa omwe mankhwalawa akuyenera kudutsa.
Mankhwala omega-3 fatty acids amatengedwa ndi anthu omwe ali ndi masitepe aatali kwambiri a triglyceride omwe akusowa mazira akuluakulu a omega-3 mafuta kuti abweretse triglycerides pansi.
Ndiyenera Kutenga Nthawi Ziti Tsiku Lililonse?
Omega-3 fatty acids amapezeka mu zakudya zosiyanasiyana komanso zowonjezereka, kuphatikizapo mafuta a nsomba. Kafukufuku apeza kuti DHA ndi EPA zomwe zimapezeka mu nsomba zimatha kupanga kusintha kwazidzidzidzi zoopsa za matenda a mtima, ngakhale nsomba zatsopano zimakhala zothandiza.
Akatswiri ena, kuphatikizapo American Heart Association, amalimbikitsa kudya nyama imodzi kapena iwiri nsomba pamlungu. Ntchito imodzi imakhala ndi ma ola atatu ndi awiri a nsomba yophika.
Ngati simudya nsomba zochuluka, mafuta ophikira nsomba omwe ali ndi galamu imodzi ya mafuta omega-3 akhoza kuganiziridwa. Komabe, musayambe kuwonjezera mlingo wanu popanda kufunsa ndi wothandizira zaumoyo wanu. Mankhwala apamwamba a omega-3 mafuta acids pa magalamu atatu patsiku angakhudze mapuloteni anu, kukupangitsani kuti mumve magazi ndi kuvulaza mosavuta.
Mawu Ochokera
Umboni umasonyeza kuti kuphatikizapo omega-3 fatty acids mu zakudya zanu zingakhudze kwambiri cholesterol. Mtengo wabwino kwambiri ndi nsomba zatsopano komanso zakudya zina zomwe zimakhala ndi mafuta abwino. Ngati mwasankha kuwonjezera chowonjezera, ndibwino kuti muyang'ane ndi wothandizira zaumoyo wanu kuti muwone kuti mukupeza ndalama zokwanira.
> Zotsatira:
> American Heart Association. Nsomba ndi Omega-3 Zakudya Zamadzi. 2017.
> Dipiro JT, Talbert RL. Pharmacotherapy: Njira ya Pathophysiologic. 10th ed. New York, NY: Maphunziro a McGraw-Hill; 2017.
> Jain AP, Aggarwal KK, Zhang PY. Omega-3 Zakudya Zamatenda ndi Matenda a Mtima. European Review for Scientific and Medical Sciences . 2015; 19 (3): 441-445.
> Zibaeenezhad MJ, Ghavipisheh M, Attar A, Aslani A. Kuyerekezera zotsatira za Omega-3 Zowonjezera ndi Nsomba Zatsopano pa Mbiri ya Lipid: Mlandu Wosasinthika, Woyesedwa. Chakudya ndi shuga . 20177 (12): 1. onetsani: 10.1038 / s41387-017-0007-8.