John Myers
Abezindaba balokhu bememezela ukuthi izithasiselo zokudla ziwukumosha imali ngokuphelele. Muva nje kuze kwashiwo ukuthi ama-omega-3 fatty acids nawo angagcinwa. Ucwaningo lwakamuva lubonisa ukuthi ama-omega-3 fatty acids kufanele abe yingxenye ebalulekile yanoma yiluphi uhlelo lokulwa nokuguga, njengoba ngokusobala anganciphisa inqubo yokuguga kanye nezimpawu ezivamile ezihlobene nobudala.
I-Omega-3 fatty acids ivimbela inqubo yokuguga
Ukuhlaziywa kwe-meta kuhlole idatha yengqikithi yabantu abangu-68,680. Bafuna ukuthola ukuthi ama-omega-3 fatty acids - lawo ma-polyunsaturated fatty acids ayivelakancane ekudleni kwethu kwanamuhla - awakwazi ukuba nomthelela omangalisayo empilweni yomuntu. Okungenani hhayi mayelana nezifo zenhliziyo.
Kodwa-ke, kwabe sekuvela ukuthi lokhu kuhlaziya kufaka phakathi idatha yalabo ababambiqhaza abathathe izithasiselo zokudla eziqukethe i-omega-3 isikhathi esifushane kakhulu noma ngemithamo enganele.
Kodwa-ke, izithasiselo zokudla zingaba nomthelela obonakalayo kuphela uma zifakwe umthamo ofanele futhi zithathwe isikhathi esithile esincane.
Ama-omega-3 fatty acids angeke abe nomphumela wokulwa nokuvuvukala kuphela, futhi avikele inhliziyo nemithambo yegazi, kodwa futhi abambezele ngokuqondile inqubo yokuguga.
I-Omega-3 fatty acids: isebenza kakhulu kunangaphambili
Kodwa-ke, ngisho nababhali balolu cwaningo bazibonele mathupha ukuthi ukuhlaziya idatha yesiguli ecubungula umthamo, ifomu, kanye nobude besikhathi sokuthatha bekuzokwazi kangcono ukuhlonza ukuxhumana okukhonkolo phakathi kwama-omega-3 fatty acids kanye nemiphumela yawo.
Ngeshwa, lobu buthakathaka obusobala bokuhlaziywa okushiwo akuzange kuvimbe abezindaba abajwayelekile ukuthi basakaze izihloko ezingezinhle mayelana nama-omega-3 fatty acids futhi bamemezele ukuthi la mafutha awanazo izinzuzo zezempilo. Ibhadi kunoma ngubani okholelwa kulokhu kuhlambalaza.
I-Omega-3 fatty acids ithuthukisa umsoco
Ucwaningo lwakamuva olungaboni kabili, olulawulwa yi-placebo oluvela e-Ohio State University (elushicilelwe kumagazini i-Brain, Behavior, and Immunity) manje luqinisekisa ukuthi amafutha anothe nge-omega-3 angase abe nemiphumela emihle yezempilo:
Abahlanganyeli ocwaningweni bakhethwa ngokusekelwe kulezi zindlela ezilandelayo: kufanele babe nesisindo esiningi futhi baneminyaka ephakathi ukuya kubantu asebekhulile. Ngaphezu kwalokho, kufanele babe nempilo, kodwa kakade sebenamazinga aphakeme okuvuvukala egazini.
Lokhu kwenzelwa ukuthi ithonya elingaba khona lama-omega-3 fatty acids ezinqubweni ezingapheli zokuvuvukala libonakale ngokucacile.
Abahlanganyeli bahlukaniswa ngamaqembu amathathu. Isikhathi esiyizinyanga ezine, bathatha isithasiselo sokudla sansuku zonke esinama-omega-3 fatty acids noma i-placebo.
Iqembu 1 lithole amaphilisi aqukethe amagremu angu-1.25 we-omega-3 fatty acids kanye neQembu 2 lathola amaphilisi aqukethe amagremu angu-2.5 we-omega-3 fatty acids. Iqembu lokulawula lithole amaphilisi anenhlanganisela yamafutha ehambisana nokudla okujwayelekile kwasentshonalanga.
I-Omega-3 fatty acids ivikela izinto zethu zofuzo
Amaqembu 1 kanye no-2 akwazile ukuthuthukisa kakhulu iphrofayili ye-fatty acid ekudleni kwawo ngokuthatha i-omega-3, ngaleyo ndlela aqinisekise isilinganiso esihle se-omega-3/omega-6. Manje sekubonisiwe ukuthi lolu shintsho ekubunjweni kwama-fatty acids emaqenjini amabili e-omega-3 lungaholela ekuvikelekeni okungcono kwezakhi zofuzo (i-DNA) emangqamuzaneni amhlophe egazi.
Imfihlo yokungafi?
Ngakho-ke lesi sivikelo se-DNA sibukeka kanjani? Izakhi zethu zofuzo zitholakala cishe kuwo wonke amangqamuzana omzimba oyedwa ngesimo sama-chromosome angu-46. Emaphethelweni echromosome ngayinye kukhona okuthiwa ama-telomere.
Uma ingqamuzana manje lihlukana, ama-chromosome engqamuzana lokuqala kumelwe aphindwe kabili ukuze ingqamuzana elisha likwazi nokuthola isethi ephelele yama-chromosome kanjalo nezinto zofuzo eziphelele. Ngokuhlukana kwamangqamuzana ngakunye, ama-telomere afinyezwa kancane.
Lapho ama-telomere eba mafushane kakhulu ngemva kwamakhulu amaningi okuhlukana kwamangqamuzana, ingqamuzana alisakwazi ukuhlukana. Uyafa. Ama-telomere aqinisekisa ukuthi amangqamuzana awakwazi ukuhlukana unomphela. Ukube ayengekho ama-telomere, besiyocishe singafi ngoba amangqamuzana ethu angahlukana kaningi ngendlela esifuna ngayo.
Ngakho-ke iminyaka eminingi, ucwaningo lokulwa nokuguga luye lwagxila ekutholeni izindlela ezingasetshenziswa ukumisa lokhu kufinyezwa okuqhubekayo kwama-telomere ukuze kwehliswe inqubo yokuguga.
I-Omega-3 fatty acids ibambezela inqubo yokuguga
Ososayensi base-Ohio manje sebethole ukuthi ama-telomere angaphakathi kwamangqamuzana amhlophe egazi angandiswa uma abantu abathintekayo beqinisekisa isilinganiso esinempilo samafutha e-acid ekudleni kwabo, okungukuthi badle ama-omega-3 fatty acids amaningi.
Ukuthola kwethu kuma-telomeres kusikisela ukuthi ukudla kwe-omega-3 fatty acid kungase kuyithinte ngempela inqubo yokuguga,
kusho uJanice Kiecolt-Glaser, uprofesa wase-Ohio State University obhekele lolu cwaningo.
Kodwa ama-omega-3 fatty acids noma isilinganiso esilungiselelwe samafutha angayiletha kanjani le miphumela emangalisayo?
Ama-Omega-3 fatty acids anciphisa izimpawu zokuvuvukala
Izithako zokudla ezinama-omega-3 fatty acids zibonisa umphumela onamandla wokulwa nokuvuvukala.
Izinqubo zokuvuvukala ziyisizathu senani elingavamile lezinkinga zempilo. Noma iyiphi into enganciphisa ukuvuvukala inezinzuzo ezinkulu zezempilo, ngenxa yalokho,
wengeza u-Kiecolt-Glaser. Ososayensi bathola ukuthi labo ababambiqhaza ocwaningweni abathatha i-omega-3 fatty acids babe nokuncipha okukhulu kwezimpawu zokuvuvukala egazini labo.
Izimpawu zokuvuvukala (i-interleukin-6 (IL-6)) zehla ngamaphesenti angu-10 eqenjini elithathe amagremu angu-1.25 we-omega-3 fatty acids, futhi ngamaphesenti angu-12 eqenjini le-2.5-gram.
Ngokuphambene, iqembu le-placebo, elingazange lithathe i-omega-3 fatty acids kodwa esikhundleni salokho lathatha ingxube evamile yamafutha, lahlushwa ukwanda okungamaphesenti angu-36 kumaka okuvuvukala ekupheleni kocwaningo.
Lapho ukuvuvukala kuphansi, umuntu omncane
Ngesikhathi esifanayo, ososayensi bathola ukuxhumana phakathi kwezinga lamanani okuvuvukala nobude be-telomeres. Ukuncipha kwamanani okuvuvukala kubonakala kuhlotshaniswa nokwandiswa kwama-telomere.
Lokhu kutholakala kuphakamisa ngokuqinile ukuthi kunezinqubo zokuvuvukala eziholela ekufinyezweni okungaphezu kwesilinganiso sama-telomere futhi ngaleyo ndlela kusheshiswe inqubo yokuguga.
I-Omega-3 fatty acids inciphisa ukucindezelwa kwe-oxidative
USolwazi Kiecolt-Glaser uphinde wathi abantu abaphethwe yizifo ezingelapheki noma ukucindezeleka okungamahlalakhona bangazuza ikakhulukazi ezithasiselweni zokudla ezinama-omega-3 fatty acids, njengoba kukhonjisiwe ukuthi okwanele futhi, ngaphezu kwakho konke, ukwengezwa okujwayelekile okune-omega-3-containing dietary supplements. bakwazi ukunciphisa ukucindezeleka okwenziwe nge-oxidative ngamaphesenti angu-15 uma kuqhathaniswa neqembu le-placebo.
I-optimized fatty acid ratio iphinde iqinisekise ukuncipha kwama-radicals mahhala egazini.
I-Omega-3 fatty acids andisa intsha
Lolu wucwaningo lokuqala olukhombisa ukuthi ukwengezwa nge-omega-3 fatty acids kubantu abakhuluphele abasaphila kodwa sebenamazinga aphakeme okuvuvukala kunganciphisa izinqubo ezikhona zokuvuvukala emzimbeni.
Kusho uSolwazi.
Ngakolunye uhlangothi, ama-omega-3 fatty acids avikela ukuvuvukala futhi angathathwa ngokuvimbela ukuze ahlale enempilo. Ngakolunye uhlangothi, zingasetshenziswa ngendlela yokwelapha uma kukhona kakade ukuvuvukala ukuze kuncishiswe.
Njengoba ukuvuvukala okungapheli kukhona cishe kuzo zonke izikhalazo ezivamile ezihlobene nobudala ezifana nesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, isifo samathambo, ngisho nesifo i-Alzheimer's, ucwaningo lubonisa ukuthi ukudla okuvamile kwezithako zokudla ezisezingeni eliphezulu ezinama-omega-3 fatty acids kungase kube nzima. kunciphisa kakhulu ingozi yokuthuthukisa izifo ezibalwe ngenhla ezihlobene nobudala.
Ukunikezwa okufanele kwe-omega-3 fatty acids
I-Omega-3 fatty acids ingathathwa ngezindlela ezihlukahlukene. Ukudla okunemifino eminingi, i-hemp, imbewu ye-linseed kanye ne-chia, i-hemp namafutha e-linseed, futhi - uma ufuna - izinhlanzi zasolwandle sezivele zinikeza ukutholakala okuthile okuyisisekelo kwe-omega-3 fatty acids.
Kodwa-ke, uma futhi udla imikhiqizo eminingi yokusanhlamvu (isinkwa, izinto ezibhakwayo, ne-pasta), inyama nemikhiqizo yobisi, namafutha emifino anjengamafutha kabhekilanga noma uwoyela we-safflower, uzoqinisekisa ukuthi isilinganiso se-fatty acid siyashintsha. i-omega-6 fatty acids.
Kodwa-ke, isithasiselo sokudla esine-omega-3 esicebile sekhwalithi ephezulu njengamaphilisi kawoyela we-krill noma amalungiselelo e-vegan omega-3 angakwazi ukwandisa isilinganiso se-fatty acid futhi aqinisekise ukuhlinzekwa kwama-omega-3 fatty acids anele.
Umthamo olungile we-omega-3 fatty acids
Umthamo olungile wama-omega-3 fatty acids wukuba-konke nokuphela kwakho konke. Ngoba amalungiselelo amaningi ancishisiwe futhi-ke ngeke abe nomphumela - ikakhulukazi uma ufuna ukusebenzisa i-omega-3 fatty acids ngokwelashwa.
