Chii Chinofanira Kuziva Nezvekuwedzera Kwekudya neOmega-3s?
Iwe wakangodaro wakanzwa kuti omega-3 fatty acids yakakunakira iwe, uye ndeimwe yezvikonzero izvo vanhu vazhinji vari kuwedzera dzimwe hove kune zvokudya zvavo. Asi vanhu vazhinji havadi kudya hove, kana kuti iyo nguva zhinji. Iwe unogona here kuwana omega-3s imwechete nokutora chibharo panzvimbo?
Omega-3 Fatty Acids: Sei Huru Yose?
Omega-3 fatty acids ndiwo rudzi rwemafuta (kana mafuta) uye anokosha kumagetsi emagetsi basa pamwe nezvimwe zvirongwa zvakawanda zvemuviri.
Omega-3s inogona kuva yakanaka kune ganda rakaoma uye maziso uye zviri pachena kuti akanaka kune mwoyo wako nekuda kwekukwanisa kwavo kuderedza ropa nekuderedza dambudziko rekufa kamwe kamwe. Kusiyana ne-omega-6 fatty acids, haisi kukurudzira atherosclerosis, chinetso chinokonzera zvirwere zvepfungwa zvakadai sechironiyari arteri chirwere.
Omega-3 fatty acids inogona kuva nemigumisiro yakanakisisa pamatanho e-triglyceride uye inoratidziro yezvinyorwa zvitatu zvinowedzera omega-3s. Kunyange zvazvo DHA neEPA zvinogona kuderedza mazinga e-triglyceride, zvisinei, kunyanya kune vanhu vane hukuru hwakanyanya hwe triglyceride, zvinogona kunge zvisingaiti zvose zvakanaka. Mune manyore akakwirira, omega-3s inogona kuderedza ukuru hweLDL cholesterol uye kuderedza HDL (yakanaka) cholesterol. Chiremba omega-3 yezvokudya zvinokurudzirwa chete kuvanhu vane high triglyceride levels. Dzidza zvakawanda pamusoro pemigumisiro ye omega-3s pane cholesterol uye triglycerides.
Mukuona kwezvikomborero zvinokwanisa kushaya hutano, vanhu vazhinji vanotendeukira kunotungamira kunotora omega-3s: hove.
Asi zvakadini kana iwe usingadi kudya hove kana kuti hove iyo yakawanda? Nenzira yakanaka, kune dzimwe nzira dzisina kushambira mugungwa kusanganisira miti-yakagadzirwa uye omega-3 kuwedzera.
Kuti unzwisise zvakanakisisa zviwanikwa zve omega-3 fatty acids, uye kusarudza zvakanakisisa kuwedzera, zvinobatsira kunzwisisa marudzi akasiyana omega-3s.
Marudzi eOmega-3 Fatty Acids
Iko kune zvidimbu zvakasiyana-siyana zve omega-3 fatty acids, uye izvi zvinogona kusiyana mune zvavanoita pahutano hwako. Omega-3s inosanganisira:
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
- ALA (alpha linolenic acid)
Sources yeOmega-3 Fatty Acids
Pane nzira nhatu dzepamusoro dzekuwedzera mamwe omega-3s pane zvekudya kwako: hove, miti, uye zvinowedzera. Ngatitarisei pane imwe neimwe yeizvi zvakasiyana uye topindura mubvunzo kana kuti zvigadzirwa zvinogona kushandiswa kutora hove.
Hove uye Omega-3s
Kakawanda, hove ndiyo inonyanya kukosha ye omega-3 fatty acids docosahexaenoic acid (DHA) uye eicosapentaenoic acid (EPA). Iyi ndiyo mhando ye omega-3 fatty acids iyo muviri wako unoda, uye nei American Heart Association inokurudzira kudya kudya maitiro maviri ehove vhiki imwe neimwe. Ihove yepamusoro ye omega-3 fatty acids inosanganisira hove dzakawanda dzakadai saarimoni, tuna, anchovy, halibut, herring, mackerel, trout, uye sardines.
Miti-Inobva Mitsva yeOmega-3 Fatty Acids
Imwe nzira yakasiyana yekudya hove ndeyokudya zvirimwa nemafuta ane omega-3 fatty acids. Kusiyana nehove, miti inopa alpha-linoleic acid (ALA) pane DHA kana EPA. Izvozvo zvakati, miviri yedu yakawanda inoshandura ALA kune DHA kana EPA zvichienderana nemafuta ayo anoita muviri wako unoda.
Miti yakanakisisa inobva kune omega-3 fatty acids inosanganisira:
- Nutswa pamwe nemarnuts nemaarmond
- Mbeu dzakadai seflakisi mbeu, mbeu dzechia, mbeu dzomupuru, mbeu yehemp, uye pine nuts
- Edamamu
- Canola mafuta
- Navy nyemba
Zviri nyore kuwedzera michero yemiti ye omega-3s pane kudya kwako, somuenzaniso, iwe unogona kuwedzera mbeu yepukanana kune saladi, kubika neoli ya canola, uye kunwa pamusoro pehunuts. Iwe unogonawo kutenga firikisi yemafuta uye kuitora neyo spoonful, yakafanana nokutora add.
Kana uchida mahombekombe makuru eEPA kana DHA uye usadya hove, zvinenge zvichida kuti zvitsva zvinowanikwa chete zvinogona kunge zvisina kukwana. Kana izvi zviri izvo, omega-3 fatty acid supplement inogona kukurudzirwa.
Omega-3 Fatty Acid Supplements
Mafuta ose ehove uye omega-3 fatty acid supplement inoshandiswa zviripo uye kuongorora kwezvino kunoratidza kuti omega-3 zvinowedzera zvinogona kupa zvakawanda zvakafanana zvehove.
Zvigadzirwa zvehove zvinogona kusanganisira hove yemafuta, cod chivindi yefuta, kana krill mafuta, uye ine zvikamu zvakasiyana zveEPA uye DHA. Miti yezvokudya-inowanikwa yeAlA, iyo inoshandurwa kuEPA uye / kana DHA mumuviri.
Sezvo kuwedzerwa kwehutano husina kutarisirwa kudivi rimwechete semishonga yemishonga, zvakakosha kutenga chinhu chakanaka kubva kune chinyorwa chinozivikanwa.
Prescription Omega-3 Fatty Acid Supplements
Mukuwedzera kune-over-the-counter supplements, mishonga yekuwedzera inowanikwa. Lovaza (omega-3 ethyl esters), Vascepa (icosapent ethyl), uye Epanova zvinonyanya kushandiswa kune vanhu vane triglycerides yakakwirira.
Migumisiro Yechipfuva nekuchengeteka kweOmega-3 Fatty Acid Supplements
Omega-3 zvinowanzochengeteka, chero bedzi iwe usina chikonzero chekudzivisa (ona pasi apa) uye iwe unotevera mavaraira mazano. Iko nguva dzose pfungwa yakanaka yekutaura nachiremba wako pamusoro pezvimwe zvinowedzera zvekudya, kunyanya kana iwe uine zvirwere zvisingaperi. Zvokudya zvinowedzera zvinogona kuva nemigumisiro uye zvinopindirana nemimwe mishonga. Zvose zvenguva pfupi uye kwenguva refu migumisiro inogona kuitika uye inosanganisira:
Mhedziso dzenguva pfupi: Fishy burps. Kana iwe usingadi hove, iwe unogona kunge uchivenga chaizvo 'hove dzehove' izvo izvi zvinowedzera zvinogona kukonzera. Saka imwe sarudzo inonzi algal mafuta, iyo inogadzirwa kubva kune ocean algae. Ndiyo chete chitubu chinomera chine DHA isati yaumbwa.
Nguva yakareba yemigumisiro : Kutora izvi zvinowedzera kwenguva yakareba zvinogona kutungamirira kuhutera hwe vitamini E mune vamwe vanhu, uye kutora zvakawanda zve omega-3 zvinowedzera zvinogona kupindira neropa rekuvhara. Saka kana ukasarudza kudya hove dzakawanda kana kwete, tapota taura nemutarisiri wako wehutano usati watora omega-3 fatty acids yakawanda kana zvimwe zvinodhaka zvekudya.
Kurwisana kwezvinodhaka: Taura nachiremba wako nezvemishonga ipi yaunenge uchitora, asi hove mafuta inowanzobatana ne diuretics, beta-blockers, uye vanochera ropa.
Omega-3s, Hove, Zvimwewo, uye Mercury
Mumakore achangobva kupfuura pane zvave zvichinetseka pamusoro pe mercury zvakagadzirwa nehove nehove mafuta ekuwedzera. Hazvibviri kukwanisa zvachose kudzivisa mercury sezvo pane zvishoma zve mercury muhove dzose, asi iwe unogona kunge uchida kudzivisa yakakwirira ye mercury yehove zvikuru kunyanya kana iwe uri pamuviri kana kuyamwisa. Izvi zvakanyorwa pasi apa pasi pekuita pamuviri.
Ndiani Anofanira Kudzivisa Omega-3 Fatty Acid Supplements
Zvinoratidzika kuti omega-3 fatty acids inogona kuva nezvimwe zvinobatsira, uye inogona kuzadza gaka kune avo vasingadyi hove dzakawanda kana nutswe.
Kune vamwe vanhu, zvisinei, avo havafanire kutora izvi zvinowedzera. Izvi zvinosanganisira:
- Vanhu avo vanokonzerwa nehove kana shellfish
- Vanhu vane chirwere chechiropa kana kuti vasina chepachiviri chebasa chekuedza
- Vanhu vane acrial fibrillation
- Vanhu vari kutora mishonga inogona kuwirirana ne omega-3 fatty acids yakadai sevamwe vaonda ropa (zvidimbu zvinowedzera zvinogona kuwedzera ngozi yekubuda ropa), beta-blockers, kana diuretics.
Mukuwedzera, kana chimiro chako chepombi chisina kujairika, chiremba wako angada kuongorora LDL yako.
Kuberekwa, Kuyamwisa, uye Omega-3 Fatty Acids
Pakutanga, vanhu vazhinji vangangodzivisa omega-3 kuwedzera kana vakaroora, asi zvakakosha kutaurira chiremba wako pamusoro pekudya hove uye kutora omega-3 supplement kana iwe usingaiti. Zvinofungidzirwa kuti vakadzi vane pamuviri muUnited States havadyi hove yakakwana, uye omega-3 fatty acids inokosha pakuvandudzika kwehuropi hwehucheche hunokura. The Environmental Protection Agency inokurudzira kuti vakadzi vane pamuviri vashandise mashizha 8 kusvika ku12 ehove yepasi-mercury vhiki imwe neimwe. Kana iwe uri nepamuviri uye usadya hove, taura nemudzidzisi wako nezvekuchengetedzwa kwakachengeteka kushandiswa.
- Low mercury hove inosanganisira ganda rakagadzirwa nekatini, salmon, pollock, sardines, uye anchovies.
- High mercury level fish inosanganisira mackerel, swordfish, albacore tuna, uye tilefish.
Pasi Payo Pamusoro pekuwana Omega-3 Mafuta Asiri Pasina Kudya Hove
Omega-3 fatty acids inotora basa rinokosha muhutano hwehutano hwako hwemagetsi nemoyo. Zvakanaka, zvinokurudzirwa kuti vanhu vanodya hove kaviri vhiki nevhiki kuti vawane yakawanda yeDHA neEPA. Kana iwe usingadyi hove, mitsara yemichero inowanikwa iyo inopa ALA, kunyange izvi zvingave zvakaoma. Omega-3 zvinowedzera zvinogona kuzadza chiyero munyaya iyi, kunyange zvinokurudzirwa kuti utaure nachiremba wako usati washandisa chero purogiramu. Kusarudza yepamusoro-soro kubatsiridza kubva kune chinzvimbo chinokudzwa (iwe unowanzowana zvaunenge uchibhadhara) chinhu chakanakisisa sekuwedzera kwezvokudya hazvina kutongerwa zvakanyanya muUnited States
Ikoko kunogona kubatsira kune hove pane zvisingabatanidzi mune zvekuwedzera, sezvo zvimwe zvikafu muhove zvinogona kuita basa mukuderedza chirwere chemwoyo. Asi kune avo vasingadi hove, kuwedzerwa kunowanzova imwe nzira inonzwisisika.
Kune dzimwe nguva dzenguva pfupi uye nemigumisiro yemigumisiro yaunofanira kuziva, uye omega-3 zvinowedzera zvinogonawo kusangana nemimwe mishonga.
> Kwakabva:
> Balk, E., uye A. Lichtenstein. Omega-3 Fatty Acids uye Matenda Ane Mwoyo: Chidimbu che 2016 Agency of Healthcare Research uye Quality Evidence Review. Nutrients . 2017. 9 (8): pii: E865.
> National Center for Complementary and Integrative Health. Omega-3 Zvokudya: In Depth. Yashandurwa 08/15. https://nccih.nih.gov/health/omega3/introduction.htm