Kodi mafuta ophika omega-3 ndi mafuta ophikawa?
Ngati mukufuna zoonjezera kuti muthe kuwonjezera ma omega-3 fatty acids, mwinamwake mwamvapo za mankhwala achilengedwe otchedwa ahiflower mafuta. Gwero la mitundu ingapo ya mafuta ofunika kwambiri, mafuta a ahiflower amathamanga mofulumira kuti azitenga mafuta ndi mafuta ofiira.
Ngakhale kuti mafuta a ahiflower alibe mbiri yakale yowonongeka ndi anthu, amadziwika kuti ndi zakudya zowonjezera m'zaka zaposachedwapa.
Ogwiritsira ntchito amanena kuti mafuta amagwiritsidwa ntchito ngati chitsime chodula kwambiri chopezeka malonda cha stearidonic acid (kapena SDA, mtundu wa omega-3). Stearidonic asidi amatembenuzidwa mu thupi kuti docosahexaenoic acid (DHA) ndi eicosapentaenoic acid (EPA), mitundu ya omega-3 fatty acids mu mafuta a nsomba.
Mafuta a oizitoni amachokera ku mbewu za zomera zomwe zimatchedwa Buglossoides arvensis , yemwe ali membala wa banja la borage . Mayina ake wamba akuphatikizapo chimanga ndi munda.
N'chifukwa Chiyani Anthu Amatenga Akhwangwala?
Chofunika kwambiri pa thanzi lanu, omega-3s apezeka kuti achepetse kutupa kosatha-chinthu chofunika kwambiri pa matenda opatsirana. Kafukufuku akusonyeza kuti omega-3s angakuthandizeni kuchepetsa chiopsezo cha matenda a mtima ndi mitundu ina ya khansara, komanso kutetezera ku zinthu zomwe zimachitika monga osteoarthritis ndi maganizo . Kuonjezera apo, omega-3s amaonedwa ngati ofunikira kwambiri.
Omega-3s alipo mu zakudya zosiyanasiyana.
Mwachitsanzo, nsomba zamtundu wochuluka monga nsomba, tuna, ndi halibut zili pamwamba pa DHA ndi EPA, pomwe zakudya zamasamba monga nkhumba ndi mbewu za dzungu zili ndi omega-3 yotchedwa alpha linolenic acid (ALA). Komabe, anthu ambiri amagwiritsa ntchito zakudya zowonjezereka monga mafuta a otchire ngati njira yowonjezera ma omega-3 awo komanso kuti athandizidwe bwino.
Chimodzi mwa zokopa za ahifula ndi chakuti pang'ono chabe peresenti ya ALA m'magulu ambiri a omega-3 fatty acids (monga mafuta otsekemera) amatembenuzidwa kukhala DHA ndi EPA. Kutembenuka kwa stearidonic acid ku DHA ndi EPA kumaonongeka kwambiri.
Popeza mafuta a ahiflower amachokera ku chomera, amawakonda kwambiri omwe akufunafuna malo osungiramo zamasamba kapena mafuta a krill ( mafuta awiri omega-3 fatty acids). Ndipo pakuwonjezeka kufunika kwa omega-3 zowonjezerapo zokhudzana ndi nsomba za mtundu wina wa zamoyo zam'madzi, zimaganiziranso kuti mafuta a ahiflower angapangitse mafuta osungirako nsomba komanso mafuta a krill.
Osati kokha gwero la omega-3s, mafuta a ahiflower ali ndi omega-6 fatty acids. Amapezeka mu mafuta ochuluka, omega-6s amagwira ntchito yaikulu mu ubongo kuphatikizapo kuyambitsa kuchepetsa thupi ndi kusunga thanzi la mnofu.
Thandizo Lathanzi la Ahiflower
Chifukwa chakuti mafuta a ahiflower monga mankhwala achilengedwe ndi atsopano, akatswiri a sayansi akhala akuyang'ana momwe angapindulitsire thanzi lawo. Kafukufuku wopezekapo akuphatikizapo mayesero angapo aang'ono, kuphatikizapo kafukufuku wofalitsidwa mu Journal of Nutritional Science mu 2016.
Pa phunziro ili, anthu 40 wathanzi anali ndi zakudya zawo tsiku ndi tsiku zowonjezera ndi mafuta a ahiflower kapena mafuta otsekemera kwa masiku 28. Ngakhale magulu awiriwa adawona kuwonjezeka kwa zigawo zawo za ALA ndi EPA, iwo omwe anapatsidwa mafuta a okhwima anali ndi mphamvu zowonjezera mu EPA.
Mu phunziro lina, lofalitsidwa mu nyuzipepala ya Nutrients mu 2017, 88 anthu wathanzi amadya chakudya chowonjezera chokhala ndi mafuta a ahiflower, mafuta a mpendadzuwa, kapena mafuta ophatikizidwa tsiku lililonse kwa masiku 28. Mapeto a phunziroli, anthu omwe amachitira mankhwalawa ndi okhwima amatha kuwonjezeka kwambiri m'magulu awo a zinthu zina zotsutsa (kuphatikizapo mapuloteni otchedwa interleukin-10).
Ngakhale kufufuza kwina kuli kofunikira kuti mudziwe zotsatira za thanzi la ahiflower, kafukufukuyu akusonyeza kuti ahiflower akuwonetsera lonjezano monga kuwonjezera kumenyana ndi kutupa.
Zotsatira zoyipa ndi zachitetezo Chodetsa nkhaŵa
Chifukwa cha kusowa kwa kafukufuku pa zotsatira za thanzi lake, sidziwika bwino za chitetezo cha kutenga mafuta a ahiflower. Komabe, monga ndi mavitamini onse omega-3, pali zodetsa nkhaŵa kuti mlingo waukulu ukhoza kuwonjezera chiwopsezo chokhala ndi magazi. Choncho, anthu omwe ali ndi matenda otha magazi (kapena aliyense amene akugwiritsa ntchito mankhwala ochepetsa magazi) ayenera kusamala pamene akudya mafuta a ahiflower.
Ndikofunika kudziwa kuti kudziletsa nokha ndi mafuta a ahiflower komanso kupeŵa kapena kuchepetsa kusamalidwa koyenera kungakhale ndi zotsatira zoopsa pa thanzi lanu.
Mawu Ochokera
Mukhoza kuika ma omega-3 mwa kudya nsomba zamtundu (monga salimoni, mackerel, herring, sardine, ndi tuna) kamodzi pawiri pa sabata. Ngati simukudya nsomba, yesetsani kuonjezera zakudya zanu ndi zakudya monga zithunzithunzi, soya, mbewu za dzungu, ndi walnuts.
Ndizotheka kuti kutenga zakudya zowonjezera monga mafuta a ahiflower kungadzetse mitsempha ya zakudya m'thupi lanu komanso kukuthandizani kuti mukhale ndi omega-3s. Ngati mukukumana ndi zizindikiro monga kutopa, kukumbukira kukumbukira, kusokonezeka maganizo, ndi kusayenda bwino, kambiranani ndi dokotala ngati mukufuna kuyamba kumwa omega-3 zowonjezerapo.
> Zotsatira:
> Nthambi N, LeBlanc R, Giroux MA, Surette ME. Kugwiritsiridwa ntchito kwa Buglossoides arvensis mbewu ya mafuta ndi yotetezeka ndikuwonjezera minofu yambiri ya mafuta n-3 mafuta okhutira kwambiri kuposa mafuta a fulakesi - zotsatira za gawo lomwe ine ndimayeserapo. J Nutriti Sci. 2016 Jan 8; 5: e2.
> Lefort N, LeBlanc R, Surette ME. Dietary Buglossoides Arvensis Mafuta Akuwonjezeka Kutulutsa n-3 Polyunsaturated Fatty Acids mu Mthendayi-Kulimbitsa ndi Kulimbitsa Lipopolysaccharide-Kulimbitsa Thupi Lonse Lomwe Limapangidwira Magazi a Interleukin-10. Mavitamini. 2017 Mar 10; 9 (3).
> Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA ndi DHA: umoyo wabwino m'moyo wonse. Malangizo Othandizira. 2012 Jan; 3 (1): 1-7.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.