Omega-3 fatty acids , kuphatikizapo zakudya ndi zowonjezereka zophatikizapo eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), ndi alpha-linolenic acid (ALA) zasonyezedwa kukhala ndi ubwino wathanzi. Kafukufuku wasonyeza kuti kudya kulikonse pakati pa 2 ndi 4 magalamu a omega-3 fatty acids tsiku lililonse kungachepetse chiwerengero cha triglyceride pakati pa 20 ndi 45%.
The American Heart Association (AHA) ikuyamikira kugula mafutawa, monga:
- Nsomba zonenepa (salimoni, anchovy, hering'i, tuna) - AHA ikuwonetsa kudya nsomba ziwiri za nsomba pamsana.
- Mtedza - Kafukufuku wasonyeza kuti mtedza wambiri - monga walnuts, pecans, kapena amondi - ukhoza kukhala ndi zotsatira zabwino pamphuno.
- Mafuta - Kuphika ndi mafuta ena, monga canola, maolivi, ndi mafuta a masamba ndi apamwamba mu mafuta omega-3 poyerekeza ndi mafuta ena.
Komabe, ngati simukufuna kudya nsomba zonenepa pamasabata kapena osakonda zakudya zina zamtundu wa omega-3, mungayang'ane kuyesa zowonjezera mafuta kuti mupeze mafuta anu omega-3.
Ngakhale kugwiritsa ntchito mafuta oposa nsomba kungamawoneke mosavuta - komanso njira yochepetsetsa ya moyo wanu ndi thanzi la triglyceride, pali zotsatira zoyanjidwa ndi kuzigwiritsa ntchito. Zotsatira za zotsatirazi zikuwoneka kuti zimadalira mlingo - ndiko kuti, kuchuluka kwa mlingo umene mumatenga, ndikosavuta kuti mutenge chimodzi kapena zingapo zotsatirazi.
Zotsatira Zotsatira
Zotsatira zofala kwambiri zomwe zimagwiritsidwa ntchito pogwiritsa ntchito nsomba ndizo:
- Nausea
- Kutsekula m'mimba
- Kuthamangitsani
- Kupweteka m'mimba
- "Nsomba zophika nsomba" - kumangirira ndi nsomba-ngati pambuyo pake
Kutenga mafuta okwanira omega-3 - kuphatikizapo omwe amapezeka mu mafuta ophera nsomba - akhoza kuthandizana ndi mankhwala ena. Izi zikugwira ntchito makamaka ngati mutenga magazi ochepa kapena odwala shuga.
Mankhwala a omega-3 fatty acids omwe ali apamwamba kuposa magalamu atatu akhoza kuwonjezera chiopsezo cha magazi - ngakhale mutakhala kumwa mankhwala omwe angapse magazi anu. Kuwonjezera pamenepo, kuchuluka kwa ma omega-3s omwe amapezeka mu nsomba ya mafuta kungathandize kuti shuga lanu la shuga liwonjezere pang'ono. Pazochitikazi, wothandizira zaumoyo wanu angasankhe kusintha - kapena kusiya - dosing yanu ya mafuta a nsomba.
Ngati mukufuna kugwiritsa ntchito mavitamini olimbitsa nsomba kuti muchepetse triglycerides yanu, muyenera kukambirana ndi wothandizira zaumoyo wanu poyamba.
Ngati mutenga mafuta othandizira nsomba ndipo mukukumana ndi zotsatirazi, pali njira zomwe mungathe kuzichepetsera. Komabe, ngati zotsatira zake zimakhala zovuta kwambiri, muyenera kusiya mafuta a nsomba ndi kuyankhula ndi wothandizira zaumoyo wanu za zina zomwe mungachite kuti muchepetse triglycerides yanu.
> Zosowa
> Dipiro JT, Talbert RL. Pharmacotherapy: Njira ya Pathophysiological, 9th, 2014.
> Micromedex 2.0. Truven Health Analytics, Inc. Greenwood Village, CO.