Phindu Labwino
Mwachidule
Omega-3 fatty acids ndi zakudya zambiri zomwe zimapangidwira nthawi zambiri zomwe zimatengedwa monga mawonekedwe a nsomba za mafuta kapena mafuta otsekemera. Amadziwika ngati mafuta a polyunsaturated, amodzi mwa mafuta abwino (mosiyana ndi "mafuta" oipa, omwe amadzaza.)
Omega-3s amakhulupirira kuti amagwira maudindo ambiri ofunika, kuphatikizapo:
- Kuthandiza kukula kwa ubongo ndi ntchito,
- Kuchepetsa kutupa,
- Kuchepetsa ululu ndi ululu wa m'mimba,
- Kupewa matenda a mtima,
- Kutsika kwa magazi,
- Matenda a khansa , shuga ndi matenda a Alzheimer's.
Angathandizenso kuchepetsa kuvutika maganizo , mphumu , nthawi zopweteka , ndi nyamakazi ya nyamakazi . Komabe, umboni uli wovuta kwambiri m'maderawa.
Omega-3s kwa Fibromyalgia & Chronic Fatigue Syndrome
Kafukufuku wina amasonyeza kuti omega-3s amatha kusintha zizindikiro za fibromyalgia ndi matenda otopa . Kafukufuku wina wasonyeza kuti omega-3 mafuta acids ndiwo amodzi omwe amapezeka ndi anthu omwe ali ndi fibromyalgia.
Ofufuza ena amaganiza kuti omega-3 fatty acids angathandize kuchepetsa nkhawa ya okosijeni, zomwe kafukufuku amasonyeza kuti zingathandize pazifukwa izi.
Anthu ambiri amatenga zakudya zowonjezera ma omega-3, kapena amadya chakudya chochuluka mu omega-3s, pofuna kuthana ndi kutupa. Zikuoneka kuti kutopa kwachilendo kosatha kumagwirizanitsidwa ndi proto inflammatory cytokines . Kafukufuku wina amasonyeza kuti fibromyalgia ingaphatikizepo kutentha kwa fascia .
Sitikudziwabe ngati akuthandizira kuthetsa kusokonezeka kwa chidziwitso ("fibro fog") kapena mitundu yosautsa ya zinthu izi kapena zovuta za cardio zamtundu zomwe zimakhala zofala m'thupi lakutopa .
Mlingo
Akatswiri ena azaumoyo amalimbikitsa kuti anthu omwe sadya chakudya cholemera mu omega-3s amatenga mamiligalamu 500 patsiku.
Madokotala angapangire kuti anthu ali ndi zikhalidwe zina, monga matenda a mtima, atenge zambiri. Ndikofunika kuti inu mukambirane zosowa zanu ndi dokotala wanu.
Mu Zakudya Zanu
Mukhoza kudya omega-3 fatty acids zakudya zosiyanasiyana, kuphatikizapo:
- Nsomba zamchere (salimoni, tuna, herring, sardines, anchovies),
- Nyanja,
- Algae,
- Walnuts,
- Canola ndi mafuta odzola,
- Mafuta ndi mafuta osakaniza,
- Ma soya.
Zotsatira Zotsatira
Chifukwa chakuti omega-3s mwachibadwa sichikutanthauza kuti ali otetezeka kwa aliyense kapena kulikonse. Ndikofunika kuti muzindikire zotsatira zowonongeka.
Zotsatira zoyipa zambiri zimaphatikizapo:
- Kudwala m'mimba,
- Kutsekula m'mimba,
- Kuwonjezera burping,
- Kutsekemera / asidi reflux,
- Kupweteka kwa m'mimba ndi kupweteka.
Anthu ena samakonda "nsomba" kulawa zowonjezerekazi zimatha kusiya. Kuwatenga ndi zakudya kungathandize kuchepetsa vutoli komanso zotsatira zina. Zingathandizenso kuyamba ndi mlingo wochepa ndipo pang'onopang'ono uwonjezere.
Ngakhale kuti sizodziwika m'magazi otsika, omega-3s angapangitse chiopsezo chanu chothetsa magazi, kuphatikizapo mtundu wa stroke . Mankhwala apamwamba angathenso kulumikizana ndi nosebleeds ndi magazi mu mkodzo. Kuwonjezeka kwa shuga kwa odwala shuga ndi kotheka, koma nkutheka.
Anthu amene ali ndi vuto lalikulu la maganizo kapena matenda ochititsa munthu kusinthasintha zochitika angayambe kusokonezeka, kupuma, kapena kuthamangira khungu.
Nsomba zina zikhoza kukhala ndi zowononga, kuphatikizapo mabiphenyls a polychlorinated (PCBs), dioxins ndi methylmercury. Zinthu izi zimakhulupirira kuti zimamangirira mu nyama, osati mafuta, zowonjezereka zimayesedwa ngati zotetezeka.
Kuonjezera kwa nthawi yaitali kungayambitse vuto la vitamini E. Dokotala wanu akhoza kukuyesani nokha vuto ili.
Kodi N'koyenera kwa Inu?
Ndibwino nthawi zonse kulankhula ndi dokotala wanu za mankhwala opatsirana omwe mungafune kuyesa kuti musakhale ndi vuto ndi mankhwala ena onse kapena zinthu zina.
Komabe, omega-3 kawirikawiri imakhala yotetezeka ndipo imapezeka mosavuta kulikonse kumene kugulitsa zakudya zowonjezerapo, kotero ndi zophweka kuwonjezera pa mankhwala anu.
Zowonjezerapo Zowonjezera Chisoni & Chikondi
- Magnesium Malate
- Vitamini D
- Zakudya zowonongeka za m'mitsempha (zolembedwa m'munsimu) zingathandize kuchepetsa ululu wa fibromyalgia
Zowonjezerapo Zowonjezerapo kwa Ntchito ya Ubongo
Zotsatira:
Dyall SC, Michael-Titus AT. Mankhwala a Nelomolecular. 2008; 10 (4): 219-35. Mapindu a omega-3 fatty acids.
Ko GD, et al. Magazini yachipatala ya ululu. 2010 Feb; 26 (2): 168-72. Omega-3 fatty acids chifukwa cha ululu wa m'mimba: zochitika zina.
Liptan GL. Journal of Bodywork and Movement Therapies. 2010 Jan 14; 1 (1): 3-12 Fascia: Chosoweka chakumvetsetsa kwa matenda a fibromyalgia.
Maes M. Kupita patsogolo mu neuro-psychopharmacology & psychiatry. Zochitika zochititsa chidwi komanso zomwe sizikudziwikiratu: Kuvutika maganizo ndi matenda otopa ndizochitika zowonongeka, oxidative ndi nitrosative njira.
Maes M, Mihaylova I, Leunis JC. Neuro endocrinology makalata. 2005 Dec; 26 (6): 745-51. Mu matenda otopa kwambiri, ma omega-3 poly-unsaturated mafuta acids omwe amachepa amachepa ndi ofanana ndi kuchepetsa zitsulo zamadzimadzi ndi ziphuphu muchitetezo cha T.
Ozgocmen S, et al. Rheumatology padziko lonse. 2006 May; 26 (7): 585-97. Mfundo zamakono zokhudzana ndi matenda a fibromyalgia: gawo lothandizira lokhazika mtima pansi ndi nitric oxide.
Ozgocmen S, et al. Rheumatology International. 2006 May; 26 (7): 598-603. Matenda a antioxidant, lipid peroxidation ndi nitric okusayidi mu fibromyalgia: etiologic ndi mankhwala okhudza.
Ozgocmen S, et al. Magazini yapadziko lonse a zamagetsi ndi mankhwala. Zotsatira za omega-3 fatty acids pakuyang'anira matenda a fibromyalgia.
Shaver JL, et al. Journal za thanzi la amayi. Mankhwala odziwika okha ndi ntchito zotsamba / zowonjezera ndi amayi omwe alibe ndi fibromyalgia.
Tithi B, kutalika kwa Tamizi B. Maganizo ochiritsira. 2002 Mar; 58 (3): 249-50. Kuchiza kwa matenda osatopa kwachilendo ndi zakudya zowonjezera ndi omega-3 fatty acids-lingaliro labwino?