John Myers
Oulutsa nkhani amalengezabe kuti zakudya zowonjezera zakudya ndizowononga ndalama. Posachedwapa zinanenedwa kuti omega-3 fatty acids akhoza kupulumutsidwa. Kafukufuku waposachedwa akuwonetsa kuti omega-3 fatty acids ayenera kukhala gawo lofunikira pa pulogalamu iliyonse yoletsa kukalamba, chifukwa amatha kuchedwetsa ukalamba komanso zizindikiro zofananira ndi ukalamba.
Omega-3 fatty acids amaletsa kukalamba
Kuwunika kwa meta kunayesa kuchuluka kwa anthu 68,680. Akufuna kuti adziwe kuti omega-3 fatty acids - polyunsaturated mafuta acids omwe ndi osowa kwambiri muzakudya zathu zamakono - sangakhale ndi zotsatira zochititsa chidwi pa thanzi laumunthu. Osachepera ponena za matenda a mtima.
Komabe, zidapezeka kuti kusanthula uku kumaphatikizanso zambiri za omwe adatenga nawo gawo omwe adamwa zakudya zokhala ndi omega-3 kwakanthawi kochepa kwambiri kapena osakwanira.
Komabe, zakudya zowonjezera zakudya zimatha kukhala ndi zotsatira zoonekeratu ngati zitayikidwa bwino ndikutengedwa kwa nthawi yochepa.
Omega-3 fatty acids sangakhale ndi anti-yotupa, komanso kuteteza mtima ndi mitsempha yamagazi, komanso kuchedwetsa ukalamba.
Omega-3 fatty acids: othandiza kwambiri kuposa kale
Komabe, ngakhale olemba a phunziroli adadziwonetsa okha kuti kusanthula kwa deta ya odwala poganizira za mlingo, mawonekedwe, ndi nthawi ya kudya kukanakhala kokhoza kuzindikira kugwirizana konkire pakati pa omega-3 fatty acids ndi zotsatira zake.
Tsoka ilo, kufooka kowonekeraku kwa kusanthula kumeneku sikunalepheretse ofalitsa ambiri kufalitsa mitu yolakwika yokhudza omega-3 fatty acids ndikulengeza kuti mafutawa alibe phindu lililonse paumoyo. Tsoka kwa aliyense amene amakhulupirira kunyozedwa kumeneku.
Omega-3 fatty acids amawonjezera thanzi
Kafukufuku waposachedwa wakhungu, woyendetsedwa ndi placebo wochokera ku The Ohio State University (lofalitsidwa mu nyuzipepala ya Brain, Behavior, and Immunity) tsopano akutsimikizira kuti mafuta omega-3 olemera akhoza kukhala ndi zotsatira zabwino pa thanzi:
Ophunzira mu phunziroli anasankhidwa malinga ndi zotsatirazi: ayenera kukhala olemera kwambiri komanso azaka zapakati kwa okalamba. Komanso, ayenera kukhala athanzi, koma kale okwera milingo kutupa m'magazi.
Izi zili choncho kuti chikoka chotheka cha omega-3 fatty acids pamayendedwe otupa osatha chiwonekere bwino.
Ophunzirawo adagawidwa m'magulu atatu. Kwa miyezi inayi, adatenga chakudya chatsiku ndi tsiku chokhala ndi omega-3 fatty acids kapena placebo.
Gulu loyamba linalandira makapisozi okhala ndi 1 magalamu a omega-1.25 fatty acids ndipo Gulu 3 linalandira makapisozi okhala ndi 2 magalamu a omega-2.5 fatty acids. Gulu lolamulira lidalandira makapisozi okhala ndi mafuta osakaniza omwe amafanana ndi chakudya chamadzulo chakumadzulo.
Omega-3 fatty acids amateteza chibadwa chathu
Magulu 1 ndi 2 adatha kusintha kwambiri mbiri yamafuta amafuta pazakudya zawo potenga omega-3, potero kuwonetsetsa kuti chiŵerengero cha omega-3/omega-6 chili chabwino. Tsopano zasonyezedwa kuti kusintha kumeneku kwa kaphatikizidwe ka mafuta acids m'magulu awiri a omega-3 kungapangitse chitetezo chabwino cha DNA (DNA) m'maselo oyera a magazi.
Chinsinsi cha moyo wosafa?
Ndiye kodi chitetezo cha DNAchi chikuwoneka bwanji? Ma genetic athu amapezeka pafupifupi mu selo lililonse la thupi lomwe lili ndi ma chromosomes 46. Pamapeto a chromosome iliyonse pali otchedwa telomeres.
Selo likagaŵanika tsopano, ma chromosome a selo loyambiriralo ayenera kubwereza kaye kuti selo latsopanolo lilandirenso ma chromosome athunthu kuti apeze chibadwa chathunthu. Ndi gawo lililonse la selo, ma telomere amafupikitsa pang'ono.
Pamene ma telomere afupika kwambiri pambuyo pa magawidwe mazana ambiri a maselo, selo silingathenso kugawikana. Iye amamwalira. Ma telomere amaonetsetsa kuti maselo sangathe kugawikana mpaka kalekale. Kukanakhala kuti palibe ma telomere, tikanakhala osafa chifukwa maselo athu amatha kugawanika nthawi zambiri momwe timafunira.
Kwa zaka zambiri, kafukufuku wotsutsa ukalamba wakhala akuyang'ana kwambiri kupeza njira zomwe zingagwiritsidwe ntchito kuthetsa kufupikitsa kosalekeza kwa ma telomere kuti achepetse ukalamba.
Omega-3 fatty acids amachepetsa ukalamba
Asayansi ochokera ku Ohio tsopano apeza kuti ma telomere omwe ali m'maselo oyera a magazi amatha kutalika ngati anthu omwe akukhudzidwa aonetsetsa kuti ali ndi mafuta abwino m'zakudya zawo, mwachitsanzo, amadya kwambiri omega-3 fatty acids.
Zomwe tapeza pa ma telomere zikuwonetsa kuti kudya kwa omega-3 fatty acid kumatha kukhudza ukalamba,
adatero Janice Kiecolt-Glaser, pulofesa wa Ohio State University yemwe ali ndi udindo pa kafukufukuyu.
Koma kodi ma omega-3 fatty acids kapena chiŵerengero chokongoletsedwa cha mafuta a asidi chingabweretse bwanji zotsatira zodabwitsazi?
Omega-3 fatty acids amachepetsa zizindikiro zotupa
Zakudya zowonjezera zakudya zokhala ndi omega-3 fatty acids zimasonyeza mphamvu yotsutsa-kutupa.
Njira zotupa ndi chifukwa cha kuchuluka kwa zovuta zaumoyo. Chilichonse chomwe chingachepetse kutupa chimakhala ndi thanzi labwino, chifukwa chake,
anawonjezera Kiecolt-Glaser. Asayansi adapeza kuti omwe adatenga nawo kafukufuku omwe adatenga omega-3 fatty acids adachepetsa kwambiri zolembera zotupa m'magazi awo.
Zolemba zotupa (interleukin-6 (IL-6)) zidagwa ndi 10 peresenti mu gulu lomwe lidatenga 1.25 magalamu a omega-3 mafuta acids, ndi 12 peresenti mu gulu la 2.5-gram.
Mosiyana ndi zimenezi, gulu la placebo, lomwe silinatenge omega-3 fatty acids koma m'malo mwake linatenga mafuta osakanikirana, linavutika ndi kuwonjezeka kwa 36 peresenti ya zizindikiro zotupa kumapeto kwa phunzirolo.
M'munsi kutupa, munthu amakhala wamng'ono
Pa nthawi yomweyo, asayansi anapeza kugwirizana pakati pa mlingo wa mfundo kutupa ndi kutalika kwa telomeres. Kuchepetsa kwamitengo yotupa kumawoneka kuti kumalumikizidwa ndi kutalika kwa ma telomere.
Kupeza uku kumasonyeza kuti pali njira zotupa zomwe zimapangitsa kuti ma telomere azifupikitsa pamwamba kwambiri ndipo motero kufulumizitsa ukalamba.
Omega-3 fatty acids amachepetsa kupsinjika kwa okosijeni
Pulofesa Kiecolt-Glaser adanenanso kuti anthu omwe akudwala matenda aakulu kapena kupsinjika maganizo angapindule kwambiri ndi zakudya zowonjezera zakudya zomwe zili ndi omega-3 fatty acids, monga momwe zasonyezedwera kuti zokwanira komanso, koposa zonse, zowonjezera nthawi zonse ndi omega-3-containing supplements. adatha kuchepetsa kupsinjika kwa okosijeni ndi 15 peresenti poyerekeza ndi gulu la placebo.
Chiyerekezo chokongoletsedwa chamafuta acid chimatsimikiziranso kuchepa kwa ma free radicals m'magazi.
Omega-3 fatty acids amatalikitsa achinyamata
Ili ndilo phunziro loyamba losonyeza kuti kuphatikizika ndi omega-3 fatty acids mwa anthu onenepa kwambiri omwe adakali athanzi koma omwe ali ndi kutupa kwambiri amatha kuchepetsa kutupa komwe kulipo m'thupi.
adatero pulofesa.
Kumbali imodzi, omega-3 fatty acids amateteza ku kutupa ndipo amatha kutengedwa mosamala kuti akhale wathanzi. Komano, angagwiritsidwe ntchito mwachirengedwe ngati pali kale kutupa kuti muchepetse.
Popeza kutupa kosatha kumapezeka pafupifupi madandaulo onse okhudzana ndi ukalamba monga matenda amtima, matenda a shuga a mtundu wa 2, nyamakazi, komanso matenda a Alzheimer's, kafukufukuyu akuwonetsa kuti kudya pafupipafupi zakudya zapamwamba zokhala ndi omega-3 fatty acids kumatha. kuchepetsa kwambiri chiopsezo chotenga matenda omwe tawatchulawa okhudzana ndi ukalamba.
Kupereka koyenera kwa omega-3 fatty acids
Omega-3 fatty acids amatha kutengedwa m'njira zosiyanasiyana. Zakudya zokhala ndi masamba ambiri, hemp, linseed ndi mbewu za chia, hemp ndi mafuta a linseed, ndipo - ngati mukufuna - nsomba za m'nyanja zimapatsa kale omega-3 fatty acids.
Komabe, ngati mumadyanso zakudya zambiri zambewu (mkate, zowotcha, ndi pasitala), nyama ndi mkaka, ndi mafuta a masamba monga mafuta a mpendadzuwa kapena mafuta a safflower, mudzawonetsetsa kuti chiŵerengero cha mafuta a asidi chikuyenda bwino. omega-6 mafuta acids.
Komabe, zakudya zapamwamba za omega-3 zokhala ndi zakudya zambiri monga makapisozi amafuta a krill kapena kukonzekera kwa vegan omega-3 kumatha kukulitsanso kuchuluka kwa mafuta acid ndikuwonetsetsa kuti pali omega-3 fatty acids okwanira.
Mlingo woyenera wa omega-3 fatty acids
Mlingo woyenera wa omega-3 fatty acids ndi kukhala-zonse ndi kutha-zonse. Chifukwa zokonzekera zambiri zimakhala zochepa ndipo ndithudi sizingakhale ndi zotsatira - makamaka ngati mukufuna kugwiritsa ntchito omega-3 fatty acids mwachirengedwe.
