Omega-3 fatty acids na-edozi nke ọma

Uru ahụike nke omega-3 fatty acids amarala nke ọma ugbu a. Mana n'ezie, ị ga-erite uru naanị ma ọ bụrụ na ị were ha nke ọma. Yabụ na ị ga-ebu ụzọ chọpụta maka usoro ọgwụgwọ kwesịrị ekwesị wee were omega-3 fatty acids.

Omega-3 fatty acids - Usoro ọgwụgwọ ziri ezi dabere na mgbaàmà ahụ

Achọpụtala Omega-3 fatty acids n'ọtụtụ ọmụmụ. Ha na-arụ ọrụ n'ozuzu ya

• mgbochi mkpali,
• ibelata ọbara,
• anticoagulant,
• gbochie thrombosis,
• chebe obi
• chebe megide mgbaka
• belata ihe mgbu osteoarthritis,
• na-egbochi mkpụrụ ndụ cancer,
• mụbaa ikike itinye uche
• hụ - nakwa na ụmụaka - arụ ọrụ uche dị elu
• na ọtụtụ ndị ọzọ.

Agbanyeghị, ọ bụghị ihe ngosi ọ bụla chọrọ otu usoro onunu ogwu. Kama, dose gị dabere na ebumnuche ya, ya bụ dabere na ihe a ga-enweta na omega-3 fatty acids.

Lezienụ anya na ọdịnaya EPA/DHA nke nkwadebe omega-3 gị!

Ebe ọ bụ na ọ bụghị ngwaahịa omega-3 ọ bụla ka etinyere n'otu aka ahụ, ị ​​ga-agụ ihe ntinye ngwugwu ma ọ bụ akara nke nkwadebe nke ọma wee lelee ọdịnaya EPA na DHA.

EPA na DHA bụ omega-3 fatty acids eicosapentaenoic acid na docosahexaenoic acid nwere ogologo yinye. N'adịghị ka alfa-linolenic acid (ALA), nke a na-ahụ na omega-3 sitere na ihe ọkụkụ (mmanụ linseed, mmanụ hemp, chia), EPA na DHA bụ ihe abụọ na-arụ ọrụ omega-3 fatty acids.

N'otu oge, enwere naanị nkwadebe nke anụmanụ sitere n'ahịa (mmanụ azụ, mmanụ krill) na EPA na DHA. Ruo ọtụtụ afọ, Otú ọ dị, e nwekwara ndị kwesịrị ekwesị na elu-dose nkwadebe maka kpere osisi dabeere nri. A na-eme ha site na ụfọdụ algae ndị bara ọgaranya karịsịa na DHA na EPA.

Ọ bụkwa algae ndị a ka krill na azụ na-eri wee hụ na krill na azụ nwere omega-3 fatty acids na mbụ. Ya mere, algae bụ isi iyi omega-3 mbụ, yabụ ekwesịrị inye ya mmasị - n'agbanyeghị ma ị bụ onye anaghị eri anụ ma ọ bụ na ị bụghị.

Na mgbakwunye, akụkụ ahụ mmadụ nwekwara ike imepụta ụfọdụ EPA na DHA n'onwe ya, ya bụ site na ALA.

Kedu usoro ọgwụgwọ kwesịrị ekwesị maka onye ọ bụla na-adabere na ọ dịghị ihe ọzọ na omega-6 fatty acid oriri (mmanụ sunflower, mmanụ safflower, abụba anụmanụ). N'ihi na a na-erikwu omega-6, otú ahụ ka a na-achọkwu omega-3 fatty acids iji nọgide na-enwe nguzozi ahụike nke fatty acids abụọ nke ihe dịka 5: 1 (omega 6 ruo omega 3). (Mgbe ụfọdụ, a na-enyekwa nha dị ka 3: 1 ma ọ bụ ọbụna 2: 1, nke na-egosi na ọ dịghị ihe ọmụma doro anya ebe a).

Usoro ọgwụgwọ kwesịrị ekwesị maka ndị ahụike

Obere omega-3 fatty acids akwadoro maka ndị ahụ siri ike (ma ejiri nri ma ọ bụ mgbakwunye) rie ya bụ:

• 300 mg ruo 600 mg EPA / DHA kwa ụbọchị
• 1,100 ruo 1,600 mg ALA kwa ụbọchị (ya na 1 tablespoon mmanụ hemp ị nọlarị na 2,000 mg ALA)

Usoro ziri ezi maka ọrịa

A na-enyekarị doses dị elu maka ebumnuche ọgwụgwọ. Ndị a ruru 5,000 mg EPA/DHA kwa ụbọchị.

Ekwesiri iburu n'uche na omega-3 fatty acids ekwesịghị iji ya mee ihe na oke doses (ihe karịrị 2,000 mg kwa ụbọchị) na ndị na-aṅụ ọgwụ na-ebelata ọbara ma ọ bụ ndị na-enwekarị ọbara ọgbụgba n'ihi ihe ndị ọzọ n'ihi mmetụta na-ebelata ọbara ha. . Ọbara ahụ nwere ike ịdị “dị mkpa”.

Ya mere, gị na dọkịta gị na-ekwurịta banyere usoro omega-3 fatty acids kwesịrị ekwesị.

Kedu ihe mgbakwunye omega-3 ka akwadoro?

Biko mara na usoro onunu enyere n'okpuru anaghị ezo aka na mmanụ ole, kama na ọnụọgụ EPA/DHA dị na mmanụ a ma ọ bụ na capsules dị iche iche. Dịka ọmụmaatụ, capsule mmanụ salmon dị ala nwere ike inye 500 mg mmanụ salmon, mana enwere naanị 90 mg EPA na 60 mg DHA na 500 mg mmanụ salmon ahụ.

Ngwaahịa dị elu, n'aka nke ọzọ, nwere ike ịnwe ihe dịka 180 mg EPA na 140 mg DHA kwa 500 mg capsule mmanụ azụ.

N'ezie, ị nwere ike iji mmanụ azụ ma ọ bụ mmanụ krill kwuru, bụ nke na-adịkarị mfe, ma anụ ahụ na ngwọta enyi na gburugburu ebe obibi (mmanụ algae) bụ ma ọ dịkarịa ala dị irè na - ọ bụrụ na ị họrọ nkwadebe ziri ezi - dị ka nnukwu dose.

Anyị na-akwado ihe mgbakwunye mmanụ algae ndị a:

• Mmiri Omega-3 sitere na ọdịdị dị irè: 350 mg EPA na 700 mg DHA kwa ụbọchị (2.5 ml (50 tụlee))
• Omega-3 Vegan sitere na Norsan: 714 mg EPA na 1176 mg DHA kwa ụbọchị (5 ml (= 1 teaspoon))

Kedu usoro omega-3 maka nke mgbaàmà?

Usoro onunu a depụtara n'okpuru na-abụkarị site na ọmụmụ ụlọ ọgwụ. Dị ka a maara nke ọma, a na-eji doses dị elu mgbe niile na ọmụmụ ihe ka mmadụ wee chee na ọbụna obere doses nwere ike inwe mmetụta dị mma.

Ọ bụrụ na ị na-ewere oke doses (karịa 2,000 mg kwa ụbọchị), gị na dọkịta gị na-ekwurịta nke a mgbe niile, ebe ọ bụ na mmetụta ma ọ bụ mmekọrịta na ọgwụ nwekwara ike ime.

• 5,000 mg EPA / DHA kwa ụbọchị (maka ọnwa 6) gosipụtara ọganihu dị ukwuu na macular degeneration na ndị niile na-amụ ihe. Ọrịa cancer prostate gbakwara nke ọma site na usoro onunu ogwu a.
• 3,600 mg EPA/DHA kwa ụbọchị nwere ike belata mgbu ahụ mgbe ewere ya otu izu tupu ọzụzụ ahụ.
• N'ime ụfọdụ ọmụmụ, 3,000 mg EPA/DHA kwa ụbọchị belatara ọrụ na lupus erythematosus systemic.
• 3,000 mg EPA/DHA bụkwa nke kacha nta kwa ụbọchị maka ọrịa ogbu na nkwonkwo (rheumatoid ogbu na nkwonkwo) iji nweta ọganihu ọgwụgwọ.
  Nnyocha egosiwo na 2,500 mg EPA/DHA kwa ụbọchị (karịa ọnwa 4) na-ebelata mbufụt na-adịghị ala ala. Otu usoro ọgwụgwọ ahụ na-ebelata mgbu mgbu (afọ mgbu n'oge nsọ nsọ) na nchekasị n'ime ọtụtụ ọnwa.
• 1,000 mg EPA/DHA yiri ka ọ na-enye aka na ụkwara ume ọkụ mgbe ị na-ewere omega-3 fatty acids maka opekata mpe otu afọ.
• Ekwesịrị iji 800 ruo 1,000 mg EPA/DHA maka nsogbu obi dịka ọrịa akwara obi na nkụchi obi.
• 700 ruo 1,700 mg EPA/DHA - nke a na-aga n'ihu - egosila na ọ na-enye aka na ịda mbà n'obi.
• Ekwesịrị iwere 650 mg nke omega-3 fatty acids n'oge ime ime, nke ọbụlagodi
• 300 mg kwesịrị ịbụ DHA.
• 500 ruo 800 mg EPA/DHA nwere ike inwe mmetụta mgbochi mkpali na ọrịa afọ ọzịza na-adịghị ala ala (ọrịa Crohn, ulcerative colitis).
• 300 mg EPA/DHA nwere ike inye ahụ efe ogologo oge site na ọrịa premenstrual PMS.
  N'ime otu ọmụmụ, 220 mg EPA/DHA kwa ụbọchị maka ihe karịrị ọnwa isii yana 1,500 mg glucosamine belatara arthrosis.
• 150 ruo 600 mg nke EPA kwa ụbọchị nwere ike imeziwanye mgbaàmà na ụmụaka nwere ADHD.

Ọ bụrụ na ịchọrọ ịṅụ omega-3 fatty acids maka ọrịa shuga, mgbe ahụ mgbe niile na-ejikọta ya na vitamin E na ndị ọzọ antioxidants (eg astaxanthin, OPC, aronia juice, cistus tii, na ọtụtụ ndị ọzọ). N'ihi na omega-3 fatty acids nwere ike o doro anya - ọ bụrụ na ewere ya na oke doses yana ọ bụrụ na antioxidants ole na ole dị n'otu oge - nwere mmetụta ọjọọ na nnabata glucose.

Omega-3 fatty acids - ezigbo usoro onunu ogwu na oriri

Omega-3 fatty acids kwa ụbọchị kwesịrị ka ekewaa ma ọ dịkarịa ala ụzọ abụọ n'otu n'otu - nke na-eme ka mmịpụta dịkwuo mma ma pụta na ị na-enye ahụ gị omega-3 fatty acids.

A na-eji nri ewere Omega-3 fatty acids, dịka ọmụmaatụ B. Otu capsule maka nri ehihie na otu maka nri abalị. N'ezie, ị nwekwara ike were ha na nri nri, dịka ọmụmaatụ B. na nri nri n'ụtụtụ na ịma jijiji protein n'ehihie.

Omega-3 fatty acids nwere ike were ya kpamkpam. N'ihe banyere mkpesa na-adịghị ala ala, oge kacha nta nke ojiji kwesịrị ịbụ ọnwa atọ.

N'ezie, mmadụ ekwesịghị iche na n'ọrịa ndị a niile, omega-3 fatty acids naanị nwere ike ịgwọ ọrịa ahụ. Omega-3 fatty acids etinyere ya nke ọma, bụ - yana ọtụtụ ihe ndị ọzọ - akụkụ dị mkpa nke mmemme ọgwụgwọ ọ bụla.