Emma Miller
Ioyile yeentlanzi ithathwa kwithishu yeadipose yentlanzi efana nesalmon, sardines, mackerel, herring, kunye nelake trout. Amafutha asempilweni ngabahlobo bethu. Enyanisweni, amanqatha ayinxalenye ebalulekileyo yokutya okutyebileyo kwezondlo, kodwa ayingawo onke amanqatha afanayo.
Ngokomzekelo, i-omega-3 fatty acids, efumaneka ngokwemvelo kwiintlanzi, ingcono kakhulu kuthi kuneoli ye-hydrogenated efumaneka kwi-ultra-processed and packaged foods. Kodwa ukuba i-omega-3s ilungile, ngaba wonke umntu kufuneka athathe izongezo zeoyile yeentlanzi ukuze abe nempilo entle?
Nantsi into ethethwa luphando malunga nokwenza ioyile yeentlanzi, ngubani onokuzuza kwizongezo zeoyile yeentlanzi kunye nokunye.
Yintoni ioli yeentlanzi?
Ioyile yeentlanzi ithathwa kwithishu yeadipose yentlanzi efana nesalmon, sardines, mackerel, herring, kunye nelake trout. Amafutha aphambili afumaneka kwiintlanzi yi-omega-3 fatty acids, uhlobo lwamafutha e-polyunsaturated. Iintlobo ezimbini eziphambili ze-omega-3 ezifumaneka kwiintlanzi yi-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA).
Uninzi lwezongezo zeoyile yeentlanzi ziquka i-EPA ephuma elwandle kunye ne-DHA. "Umahluko phakathi kweemveliso ngumlinganiselo we-EPA ukuya kwi-DHA, enokuthi isuse kwi-0.3 ukuya kwi-3," kuchaza uTyler Preston, i-RD, isondlo, umqeqeshi wokusebenza, kunye nomsunguli we-Preston Performance.
"Ukuba ujonge ukulungisa nje intsilelo, umlinganiselo olungeleleneyo we-1: 1 we-EPA ukuya kwi-DHA ufanelekile," utshilo u-Preston. Kukho iintlobo ezahlukeneyo ze-omega-3 supplements, ezibandakanya ioli yentlanzi, ioli ye-cod yesibindi, kunye neoli yekrill. Ngokutsho kweNational Institutes of Health (NIH), ioli ye-cod yesibindi iqukethe iivithamini A kunye no-D ngaphezu kwe-EPA kunye ne-DHA.
Zombini i-EPA kunye ne-DHA zibalulekile kwimpilo yethu. "Nangona i-DHA inokuba nefuthe elinamandla lokuchasa ukudumba, i-EPA ijolise kwibhalansi phakathi kweeprotheyini ezivuthayo kunye nezichasayo, ezibonisa ubudlelwane babo be-symbiotic," kusho uPreston.
Iziphumo zeoli yeentlanzi
Amanqanaba akho e-triglyceride anokuncipha
Ngokutsho kweMichigan Medicine, izongezo ze-omega-3 zinciphisa amanqanaba aphezulu e-triglyceride (TG) yegazi. Oku kubaluleke kakhulu kuba amanqanaba aphezulu e-triglyceride ahambelana nomngcipheko okhulayo wesifo senhliziyo.
Ngokophononongo luka-Agasti ka-2019 kwijenali ye-Circulation, amayeza kagqirha aqulethe idosi ephezulu ye-omega-3 fatty acids (malunga neegram ezi-4 ngosuku) anciphisa amanqanaba e-triglyceride malunga neepesenti ezingama-30 kubantu abane-hypertriglyceridemia.
Kodwa kumntu oqhelekileyo onamanqanaba e-lipid enempilo kwaye akukho ntsilelo ye-asidi enamafutha, izongezo zeoli yeentlanzi aziyimfuneko ukuba zidla iintlanzi rhoqo. Zama ukutya ubuncinane ezimbini ii-ounces ze-3.5 zeentlanzi ezinamafutha ngeveki, njengoko kucetyiswa yi-American Heart Association.
I-FYI, abantu abadla iintlanzi kabini ngeveki baye banciphisa kakhulu i-cholesterol ye-LDL xa kuthelekiswa nalabo bathatha izongezo zeoli yeentlanzi, ngokutsho kwesifundo sikaDisemba 2017 kwiphephancwadi i- Nutrition & Diabetes .
Isimo sakho sengqondo sinokuphucuka
Intlanzi ibizwa ngokuba "kukutya kwengqondo" ngesizathu. Amafutha achasene nokuvuvukala afunyenwe kwiintlanzi anceda ukugcina isakhiwo kunye nomsebenzi weembrane zeseli kuwo wonke umzimba, kubandakanywa nengqondo. Oku kusenokuba kutheni ezinye iiphononongo zibonise ukuba abantu abatya ukutya okuninzi kwaselwandle banomngcipheko oncitshisiweyo wokuncipha kwengqondo, ngokutsho kweZiko leSizwe leMpilo eYongezelelweyo kunye nokuHlanganisa.
Okwangoku, kukho ubungqina obuncinane bokuthi kufuneka sithathe iipilisi zeoli yeentlanzi ukukhusela iimeko ezifana nokuphazamiseka kwengqondo, kodwa izongezo zinokuba luncedo kwezinye iimeko ze-neurological. Thatha uxinzelelo, umzekelo, uphando, lucebisa ukuba ukongezwa kweoli yeentlanzi, ngakumbi i-EPA, inxulunyaniswa neempawu ezincitshisiweyo zokudakumba, ngokutsho kwe-meta-analysis ka-Agasti ka-2019 kwi-Translational Psychiatry.
Enye ithiyori ye-pathophysiology yoxinzelelo inxulumene nokungalingani kwe-neurotransmitters kwingqondo. "Ngokuguqula inani kunye nomsebenzi we-serotonin kunye ne-dopamine receptors, i-omega-3s inokunceda ngokwethiyori ukulungisa ezi ndlela zingasebenziyo kubantu abanoxinzelelo, ukuphucula imeko yabo yokudakumba," utshilo uPreston.
Ekubeni ubungqina bokusebenza kwe-omega-3s ekudandathekeni buxutywe, iingcali ziyavuma ukuba uphando olongezelelweyo luyafuneka ngaphambi kokuba ii-capsules zibe sisiseko sonyango lwesifo sengqondo. Oku kuthetha ukuba: Ukuba ngaba uthatha amayeza okuthomalalisa udandatheko, musa ukuyeka ukuwasela amayeza akho okwangoku – kwaye soloko uthetha nogqirha wakho phambi kokuba uqalise isongezelelo esitsha okanye ukuba uceba ukuyekisa iyeza lakho olimiselweyo.
Ukuba ulungele ukutya ukutya kwaselwandle, qala ngento yokwenyani, hayi izongezo zeoli yeentlanzi. Okwangoku, fumana ukutya kwakho okunesimo esihle ngokutya ubuncinane iiseshini ezimbini zeentlanzi ngeveki.
Uxinzelelo lwegazi lwakho lunokwehla
I-Omega-3 supplements inokunceda ukunciphisa uxinzelelo lwegazi kubantu abanoxinzelelo lwegazi. "Ngokophando lwe-NIH, i-omega-3 fatty acids isebenza ngokusebenza ngokuthe ngqo kwi-calcium-dependence, i-high-conductance channel ye-potassium kwimithanjeni yegazi, ehlisa uxinzelelo lwegazi," kusho u-Angela Marshall, MD, i-internist kunye ne-CEO ye-Comprehensive Women's Health.
Izongezelelo zeoyile yeentlanzi ezinexabiso elilinganayo le-DHA kunye ne-EPA (cinga: isixa esifanayo obuya kufumana ukusuka ezimbini ukuya kwezintathu zokutya kwaselwandle ngeveki) kwafunyanwa ukunciphisa uxinzelelo lwegazi nge-5 mm Hg, ngokutsho kophando olupapashwe kwi-Journal of Nutrition. ngo-Matshi 2016. Nangona oku kungabonakali ngathi kuninzi, oku kuncitshiswa kwe-5-point kunokukhokelela ekunciphiseni ipesenti ze-20 kwingozi yesifo senhliziyo, ngokutsho kwabaphandi.
Okwangoku, uphando oluninzi luxhasa ukutya okunokulinganisela, okuphantsi kwe-sodium okubandakanya iziqhamo, imifuno, i-fat heart-healthy (njengentlanzi!), Iiprotheyini ezibhityileyo, kunye neengqolowa ezipheleleyo, kunokuba i-oyile yentlanzi incedise ukunciphisa uxinzelelo lwegazi.
Amalungu akho anokwenzakala kancinci
"Uphononongo lubonisa ukuba i-omega-3 fatty acids inceda ukunciphisa ukuvuvukala okuhlangeneyo, okunenzuzo kubantu abanezifo ezivuthayo ezifana ne-rheumatoid arthritis," kusho uDkt Marshall.
La mafutha anempilo abonakaliswe ukuba anqande ukuveliswa kwezinto ezivuthayo ezifana ne-cytokines kunye ne-interleukins emzimbeni. Ngoko ke, akumangalisi ukuba izongezo zeoli yeentlanzi ziye zadibaniswa neempawu eziphuculweyo kubantu abaneemeko ezivuthayo ezifana ne-rheumatoid arthritis (RA), ngokutsho kweYunivesithi yaseOregon. Ngokutsho kweKliniki yaseMayo, nangona ukuthomalaliswa kweentlungu kudla ngokumodareyitha, kunokwanela ukunciphisa imfuno yeentlungu ezifana nee-NSAID.
Unokuba ne-fishing burps kunye nesicaphucaphu
Ukuba usaqala ukongeza izongezo zeoyile yentlanzi kwirejimeni yakho, lumkela incasa yentlanzi kunye nencasa yasemva, kunye neempawu zesisu ezingemnandanga.
"Iimpembelelo eziqhelekileyo eziqhelekileyo, nangona ngokuqhelekileyo zincinci, zingabandakanya ukubetha kwentliziyo, isicaphucaphu, kunye nokuphazamiseka kwesisu, okuyiengxaki eziqhelekileyo xa uthatha amanqatha amaninzi kwindawo enye," kusho uPreston. Unokuyiphepha i-aftertaste ye-fishy ukuba ugcina ibhotile efrijini okanye uthathe ithebhulethi kunye nesidlo, ngokwe-Arthritis Foundation.
Kwaye hlala ukhumbula ukuba okukhona idosi iphezulu, kokukhona umngcipheko wokusabela kakubi. Ulawulo lokutya kunye neziyobisi (i-FDA) luncoma ukuba akukho ngaphezu kwe-5 grams ye-EPA kunye ne-DHA ngosuku, kunye nezongezelelo, ngokutsho kwe-NIH. Kodwa ukuba ugqirha wakho umisele ioli yeentlanzi kwisifo senhliziyo, i-dosage ingaba phezulu.
Ixesha liyinto yonke xa kuziwa ekuthatheni izongezo ze-omega-3. "Izongezelelo zeoli yeentlanzi zingathathwa nangaliphi na ixesha emini, kodwa ngamanye amaxesha zingabangela isicaphucaphu xa zithathwa kwisisu esingenalutho," u-Preston uthi. “Ekubeni ioyile yentlanzi iyinto enyibilikayo enyibilikayo, sinokuphucula ukufunxa ngokuyithatha nokutya.” Ukuba utya ukutya kwaselwandle, khetha iintlanzi ezinamafutha rhoqo ngaphambi kokuba uthathe izongezo zeoli yeentlanzi.
UWilliam W. Lee, MD, ugqirha kunye nomlobi we-Eat to Beat Disease uthi: "Ndihlala ndicebisa abantu ukuba batye ukutya okupheleleyo kunokuba badle. “Ukutya rhoqo iintlanzi ezinamafutha njengesalmon, isardadi kunye neeanchovies yindlela entle yokufumana ii-omega-3s. Awufumani nje amafutha asempilweni kuphela, kodwa ukutya kwaselwandle kukwangumthombo olungileyo weprotheyini.”
Ngelixa intlanzi entsha ebanjwe endle yeyona ndlela ilungileyo, ukutya kwaselwandle okukhenkcezisiweyo ngoko nangoko kunye nokutya kwaselwandle okusemathinini kunokuba nesondlo kwaye singasathethi ke ngokoqoqosho. Yaye ukuba awuyityi intlanzi kwaye unomdla wokusebenzisa izongezo, khumbula: “Luqheliselo olulungileyo kuye nabani na othatha naziphi na izongezo ukuba athethe nogqirha wakhe ukuze axubushe ngentsebenziswano enokubakho yokongeza amayeza,” utsho uGqr. Lee.
