Mafuta a nsomba ndi omega-3 fatty acids omwe angathandize kuthetsa zizindikiro zina zogwirizana ndi matenda a polycystic ovarian (PCOS).
Kafukufuku wasonyeza nsomba mafuta akhoza kuchepetsa cholesterol, triglycerides ndi kuthamanga kwa magazi, kuchepetsa mwayi wanu wa matenda a mtima, kupweteka, kapena chochitika china cha mtima. Izi ndi zofunika chifukwa cha chiopsezo cha matenda a mtima omwe alipo mwa amayi omwe ali ndi PCOS.
Kuphatikiza apo, mafuta a nsomba awonetsedwa kuti athetse ululu wa nthawi, thandizo la kuchepetsa kulemera kwake, kuchepetsa kuthamanga kwa insulini komanso kusintha maganizo, ndipo zingathandize kupeleka kuperewera kwa amayi ena.
Kodi Mafuta a Nsomba Ndi Chiyani?
Nsomba zamtundu wa mafuta ozizira ndi mafuta omega-3 polyunsaturated omwe ali ndi eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA).
EPA ndi DHA ndi zofunikira zamchere zomwe thupi silingathe kuzibala ndipo zimangobwera kuchokera ku zakudya kapena kuwonjezera. Mafuta ofunika kwambiri amenewa ndi mbali yambiri ya maselo m'kati mwa thupi ndipo ndi nyumba yokhala ndi mahomoni omwe amachititsa kuti magazi asamawonongeke komanso kutupa.
Zosasintha
Zakudya zoyenera za ku Amerika zimakhalabebe mafuta omega-3, komanso zimakhala zolemera pa mafuta omega-6, mafuta ena ophatikizidwa ndi mafuta. Omega-6s amapezeka makamaka m'mafuta a masamba omwe amagwiritsidwa ntchito kwambiri mu zakudya zophika komanso zakudya zokazinga.
Chifukwa cha kuchuluka kwa mafuta omega-6 mu chakudya chakumadzulo, chiwerengero chovomerezeka cha omega-6 mpaka mafuta omega-3 sichikhala chokwanira.
Chiŵerengero chabwino cha pafupifupi 4 mpaka 1, koma Achimereka nthawi zambiri amadya omega-6 kuposa mafuta omega-3.
Azimayi omwe ali ndi PCOS ayenera kuchepetsa kumwa mafuta omega-6 pamene akuwonjezera omega-3.
Kuwonjezera Mafuta a Nsomba ku Zakudya Zanu
Pofuna kupeza thanzi la omega-3 lopanda thanzi labwino mu zakudya zanu ndikupangira omega-6 ku omega-3 chiŵerengero, mungatenge mafuta opha nsomba kapena kudya nsomba zambiri.
American Heart Association amalimbikitsa kudya nsomba ziwiri zamadzi ozizira pa mlungu.
Mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, ndi menhaden ali olemera kwambiri mu omega-3 fatty acids, ndipo amapereka pafupifupi 1 gramu ya mafuta ofunika pa mafuta atatu. Onetsetsani kuti muwakonzekerere odzola kapena odzola - osati okazinga - kusunga phindu lawo.
Kutenga Zowonjezera Mafuta a Nsomba
Mafuta a nsomba ndi otetezeka ndipo ambiri amalekerera kwa anthu ambiri, kuphatikizapo amayi omwe ali ndi pakati komanso omwe akuyamwitsa pamene amamwa mankhwala ochepa (osachepera 3 magalamu patsiku).
Pakalipano palibe ndalama zambiri zomwe zimalandiridwa tsiku ndi tsiku kwa amayi achikulire. Komabe, National Institutes of Health inanena kuti kafukufuku akusonyeza kuti mankhwala ophera nsomba otsatirawa angakhale othandiza pa zinthu zosiyanasiyana:
- Katemera wa triglycerides: 1 mpaka 4 magalamu patsiku
- Kuthamanga kwa magazi: magalamu 4 patsiku
- Kupewa kupititsa padera kwa amayi okhala ndi antiphospholipid anti-syndrome komanso mbiri ya kutaya padera: 5.1 magalamu a mafuta a nsomba patsiku ndi 1.5 EPA: chiwerengero cha DHA.
- Kufika kumwezi: mlingo wa EPA 1080 mg ndi DHA 720 mg.
- Kulemera kwa thupi: Kutumikira tsiku ndi tsiku kwa masentimita awiri mpaka asanu ndi awiri omwe amakhala ndi pafupifupi 3.65 magalamu omega-3 fatty acids
- Kupsinjika maganizo: 9.6 magalamu patsiku limodzi ndi matenda opatsirana
Mukamawathira mafuta a nsomba, anthu ena akhoza kukhala ndi zotsatira zovuta, monga nsomba. Kutenga mafuta a nsomba ndi zakudya kapena kusungirako zowonjezera mufiriji kungathandize kuteteza izi.
Lankhulani ndi Dokotala Wanu
Musanayambe kudya mafuta a nsomba, muyenera kulankhula ndi dokotala wanu kuti mudziwe ngati zowonjezereka ndizoyenera kuti mukhale nazo komanso momwe mungathere.
Odwala omwe ali pamagazi ochepa monga aspirin, lovenox, coumadin kapena heparin, sayenera kutenga mafuta a nsomba chifukwa akhoza kuwonjezera kuika magazi.
Odwala omwe amamwa mankhwala a kuthamanga kwa magazi ayenera kusamala pamene akudya mafuta a nsomba ngati kuphatikiza kumachepetsa kuthamanga kwa magazi.
Mapiritsi oletsa kubadwa angasokoneze zotsatira za kuchepa kwa mafuta a nsomba ndi amayi.
Musatenge mavitamini olimbitsa mafuta ngati muli ophera nsomba.
Zotsatira:
Mafuta a Nsomba. Webusaiti ya Medline Plus. https://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html.
Nsomba ndi Omega-3 Zakudya Zamadzi. American Heart Association webusaiti. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.Vp6kJks3_PA.