John Myers
Chikafu chekuwedzera chine omega-3 fatty acids chinoderedza mamwe mazinga ekuzvimba muropa kusvika kusvika gumi nemaviri muzana. Omega-3 fatty acids saka inofanirwa kugara iri chikamu chekurapa kwakazara kwechero dambudziko iro rinobva mukuzvimba kusingaperi uye rinovavarira kudzikisa hunhu hwekuzvimba. Izvi zvinosanganisira matambudziko emajoints pamwe chete nechirwere cheshuga, high blood pressure, autoimmune zvirwere, uye kunyange gomarara. Sezvineiwo, iko zvino kune zvakare-yemhando yepamusoro, yakanyatso zvirimwa-based omega-3 supplements, e.g. B. kubva kumafuta ealgae, kuitira kuti iwe hauchafaniri kushandisa mafuta ehove.
Lower kuzvimba mazinga ane omega-3 fatty acids
Kuwedzera mazinga ekuputika muropa kunogona kuratidza zvirwere zvakasiyana-siyana, izvo zvose zvinosanganiswa nemaitiro asingagumi ekuputika.
Pamusoro pezvakajairwa zvisingaperi zvirwere zvekuzvimba zvakaita seArthritis, ulcerative colitis, periodontitis, nezvimwewo, zvimwe zvirwere zvakawanda zvave kusangana nekuzvimba kusingaperi, senge B. diabetes, multiple sclerosis, Alzheimer's, BP, tinnitus, nezvimwe zvakawanda. .
Saka zvinonyanya kukosha kudzikisa huwandu hwekuzvimba hudzoreredzo kune yakajairika kukosha. Omega-3 fatty acids inogona kubatsira neizvi.
Omega-3 fatty acids kurwisa kuzvimba
Upenyu hwemunhu hunoda omega-3 fatty acids pamabasa akasiyana siyana. Semuenzaniso, ivo vanobatanidzwa mukugadzirwa kwehomoni, mukushanda kwakatsetseka kwemetabolism, uye zvakare mukushanda kweiyo immune system.
Ongororo yakaitwa nevatsvagiri veOhio State University College yeMishonga inoratidza kuti kushomeka kweomega-3 fatty acids kunoita basa rakakosha mukukura kwekuzvimba uye kunogona kuwedzera kuzvimba.
Chikwata chaJanice K. Kiecolt-Glaser chakaita chidzidzo chekucherechedza pavakadzi 138 vane hutano hwepakati nepakati uye vakwegura. Avhareji yezera revatori vechikamu yaive yakati pfuurei makore makumi mashanu. Vese vaive vakafuta uye mararamiro avo aive ekugara.
Vatori vechikamu vakakamurwa kuita mapoka matatu:
Rimwe boka rakagamuchira placebo, mamwe maviri akagamuchira chikafu chekuwedzera ne 2.5 kana 1.25 magiramu e omega-3 fatty acids pazuva.
Muchidzidzo chemwedzi mina, hapana vatori vechikamu kana vesainzi vakaziva kuti nderipi pamapoka matatu uyo anotora chikamu ndewe.
Kiecolt-Glaser nevamwe vake vakabva vaongorora huwandu hwakasiyana hwekuzvimba muropa revatori vechikamu.
Omega-3 fatty acids inoderedza kuzvimba
Iyo yekuzvimba maitiro akadaro. Semuenzaniso, mazinga eropa e-inflammatory marker interleukin-6 akawira ne10 (1.25 gramu / zuva) uye 12 (2.5 gramu / zuva) muzana, maererano, mune vatori vechikamu vakagamuchira omega-3 fatty acids.
Muvakadzi kubva muboka rekutonga, zvisinei, izvi kuzvimba kukosha kwakawedzera ne36 muzana.
Tumor necrosis factor zvakare imwe yemhando dzekuzvimba. Yakawedzera negumi nembiri muzana muboka rekutonga.
Vatori vechikamu vakanga vatora omega-3 fatty acids, kune rumwe rutivi, vakawana 0.2 kusvika 2.3 muzana inoderera mukukosha kwechinhu ichi.
Kudya kwakakwana kwe omega-3 fatty acids kunogona kudzivirira kuzvimba mumuviri kana kuve nekuzvimba kuripo uye kuderedza kuzvimba.
Omega-3 fatty acids mukudya kunopesana nehupamhi hwekuzvimba
Mhedzisiro yechidzidzo ichi inoratidza zvakare kuti yakakosha mafuta acids senge omega-3 fatty acids inofanirwa kuve chikamu chakakosha chekudya kwedu.
Kunyanya vanhu vanoda kuderedza uremu vanowanzoteerera kune kudya kwakaderera-mafuta. Zvisinei, izvozvo hazvifaniri kuva chinangwa zvachose. Pane kudaro. Kushaikwa kwe omega-3 fatty acid kunogona kuve mhedzisiro uye pamwe nayo inooneka propensity yekuzvimba kusingaperi nekuwedzera kuzvimba mazinga.
Zvakanyanya kukosha ndezvekutarisa kuwana mafuta akakodzera.
Mamwe akazara mafuta acids (mukupfuura) kana kunyange trans fatty acids, seaya anowanikwa muzvigadzirwa zvemhuka kana zvigadzirwa zvakapedzwa, zvinokuvadza kuhutano uye zvinokuita kuti uwedzere mafuta.
Muviri wedu unoda nekukurumidza monounsaturated uye polyunsaturated fatty acids. Nekuda kwemaitiro avo ekusimudzira hutano, vanotokubatsira kuti udzike uremu semuenzaniso. kutarisira "yakanaka" mabhakitiriya emudumbu.
Chikafu chine akawanda omega-3 fatty acids, semuenzaniso, mafuta ewalnut, mafuta ehemp kana linseed mafuta, uye mhodzi dzechia.
Kana iwe uchida kuve nechokwadi kuti uri kuwana zvakakwana omega-3 fatty acids kuti udzikise mazinga ako ekuzvimba, unogonawo kutarisa kune chikafu chekuwedzera seB. shandisa algae oil capsules.
