Ndeapi Omega-3 Fatty Acids?
Omega-3 fatty acids inokosha pamabasa akawanda mumuviri. Izvi zvinosanganisira:
- kusununguka uye kupesana kwemisungo
- ropa clotting
- digestion
- kubereka
- kupatsanurwa kwekero
- kukura
- kufamba kwe calcium nezvimwe zvinhu mukati uye kunze kwemasero
Sources yeOmega-3 Fatty Acids
Inowanika muhuwandu hwezvokudya zvekudya, omega-3s inowanikwa zvakasikwa mune zvimwe zvokudya.
Nyove yehove, yakadai salmon uye mackerel, ine omega-3s docosahexaenoic acid (DHA) uye eicosapentaenoic acid (EPA). Mimwe marimu, akadai seChirungu walnuts, nemafuta ezvemichizha (flaxseed, canola, uye soya), panguva iyo, ine omega-3 inonzi alpha-linolenic acid (ALA).
Utano Hwebetsero yeOmega-3 Fatty Acids
Kutsvakurudza kunoratidza kuti kudya kwe omega-3 fatty acids kunogona kupa zvinotevera:
1) Moyo Utano
Kuwedzera mazinga eDHA neEPA (zvichida nokudya hove kana kutora hove mafuta kuwedzera) yakawanikwa kuvandudza huwandu hwehutano hwehutano hwehutano hunokonzera. Semuenzaniso, zvidzidzo zvinoratidza kuti omega-3 kudya kunogona kuderedza cholesterol, zvishoma kuderera kweropa, kunonoka kufambira mberi kweherosclerosis (kuoma kwemariti), uye kuderedza njodzi yekushaya mwoyo, kurohwa, nekufa pakati pevanhu vane chirwere chemwoyo.
2) Rheumatoid Arthritis
Nguva dzose kudya kwehove kunowedzera kunogona kuderedza kusagadzikana kwemazuva, nhamba yezvinyorwa zvinoputika, uye kudiwa kwekodticosteroid mishonga kune vanhu vane rheumatoid arthritis.
Mafuta ehove anopesana nokuvhiringidza zvinogona kuva chinhu chinokosha kumabasa ayo mukurapa rheumatoid arthritis, maererano nekuongorora kutsvakurudza kwakabudiswa muna 2003.
Zvimwe Zvipo
Tsvakurudzo dzinoverengeka dzakaratidza kuti omega-3s inogonawo kubatsira vanhu vane zvinetso zvehutano zvinotevera. Zvisinei, National Center for Complementary and Alternative Medicine inonyevera kuti kumwe kutsvakurudza kunodiwa zvisati zvaitika zvinogona kutorwa pamusoro pekushandiswa kwe omega-3s mukurapwa kwemamiriro aya.
- asthma
- dementia
- chirwere cheshuga
- chirwere chinoputika chirwere
- lupus
- osteoporosis
- renal disease
Zvidzidzo zvevanhu vakawanda zvinoratidzira kuti kudya kwema omega-3 fatty acids kunogona kuderedza dambudziko rako rekuvandudza mamwe marudzi ekenza (kusanganisira kenza yemvere , colon, uye prostate). Asi zvakadaro, miedzo yakatarwa yakarongeka inofanira kuitwa vasati vasayendisiti vasagona kuwana chero chikonzero pamusoro pekupararira kwekenza zvinokonzera omega-3s.
Caveats
Kunyange zvazvo omega-3 zvinowedzera zvinonzi yakachengeteka kana zvichitorwa pamadhora akadzika-kusvika-kuenzanisa, zvinogona kukonzera zviratidzo zvinotevera pane dzimwe nguva:
- chirwere
- kuora mwoyo
- indigestion
- mimba bloating
A fishy aftertaste inowanzosvibiswa nemafuta ehove anowedzera. Kutora kubhadharira usati wadya kunogona kuderedza mushure mokunge uchinge uchinge wapera.
Muchiedza chikuru, mafuta ehove anogona kusangana nemamwe mishonga, kusanganisira anti-platelet uye anti-coagulant mishonga uye zvinodhaka zvinoshandiswa mukuderedzwa kweropa.
Gara uchiyeuka kuti zvidimbu hazvina kuongororwa kuchengetedzwa uye nekuda kwekuti zvokudya zvekudya zvinowedzera zvisina kutarisirwa, zvigadzirwa zvemimwe michina zvinogona kusiyana nezvinojekeswa pane zvinyorwa. Uyewo, kuchengeteka kwezvokuwedzera mumadzimai ane pamuviri, vanaamai vanoyamwisa, vana, uye avo vane zvirwere kana avo vari kutora mishonga haisati yasimbiswa.
Iwe unogona kuwana mazano anowanikwa pakushandisa zvidimbu zvinowanikwa pano.
Kushandisa Ihove yeMafuta Kweutano
Kana uri kutarisa kushandiswa kwehove yemafuta kuwedzera, taura neunotarisira iwe wekutanga wekutanga. Kuzvibata nemamiriro ezvinhu uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
Sources:
Calviello G, Serini S, Piccioni E. "n-3 polyunsaturated fatty acids uye nekudzivirira kenza yepamusoro: miitiro ye molecule inobatanidzwa." Curr Med Chem. 2007; 14 (29): 3059-69.
Cleland LG, James MJ, Proudman SM. "Basa rehove mafuta mukurapa rheumatoid arthritis." Zvinodhaka. 2003; 63 (9): 845-53.
de Decker EA. "Zvinogona kuitika zvinobatsira hove nehove n-3 polyunsaturated mafuta acids muzamu uye muchecheti wekenza." Eur J Cancer Prev. 1999 8 (3): 213-21.
H. Krishna Moorthy naP. Venugopal. "Nzira dzekudzivirira kenza yeprotate: Ongororo yemabhuku." Indian J Urol. 2008 24 (3): 295-302.
National Center for Complementary d Alternative Medicine. "Omega-3 Zvokudya: An Kutangira." NCCAM Publication Nha. D436 July 2009.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.