Micah Stanley
Izinhlanzi zasolwandle ezinamafutha zisabhekwa njengomthombo ongcono kakhulu we-omega-3 fatty acids. Umuntu uzwa futhi efunda ngokuphindaphindiwe ukuthi kufanele adle izingxenye ezimbili zezinhlanzi ngesonto ukuze anikezwe ngokufanele ama-omega-3 fatty acids abalulekile. Amaphilisi kawoyela wezinhlanzi aphakanyiswa njengenye indlela yabantu abangadli izinhlanzi. Kodwa-ke, sekuyaziwa isikhathi eside ukuthi inhlanzi ayidingeki nhlobo ukumboza imfuneko ye-omega-3 fatty acid.
I-Omega-3 Fatty Acids: Ingabe Udinga Izinhlanzi Ukuze Uhlangabezane Nezidingo Zakho?
I-Omega-3 fatty acids izakhi ezibalulekile. Kufanele zidliwe kanye nokudla, ngakho azikwazi ukukhiqizwa ngumzimba ngokwawo - okungenani hhayi zonke. Uma kungenjalo, ukuntula okuhambisanayo kuthanda izinkinga eziningi zempilo. B. Izinkinga zenhliziyo nemithambo yegazi, ukuphazamiseka kwemizwa, ukuqubuka kokuvuvukala, kanye nezifo ezizimele.
Nakuba kunemithombo yezitshalo ye-omega-3 fatty acids (i-linseed, amafutha e-linseed, imbewu ye-hemp, uwoyela we-hemp, njll.), lezi ziqukethe kuphela i-short-chain omega-3 fatty acids (alpha-linolenic acid ALA).
Yiqiniso, lezi nazo zinezinzuzo ezithile zezempilo kodwa azibhekwa njengezibalulekile njenge-omega-3 fatty acids EPA (eicosapentaenoic acid) ne-DHA (docosahexaenoic acid), enesibopho sobuchopho obunempilo, amehlo anempilo, kanye nesimiso senhliziyo esinempilo.
I-Vegan Diet: Ingozi Yokuntuleka kwe-Omega-3 Fatty Acid?
I-EPA ne-DHA itholakala cishe kuphela ekudleni kwezilwane, ikakhulukazi ezinhlanzini zasolwandle ezinamafutha. Ngakho-ke ukudla kwe-vegan kuhlotshaniswa ngokuphindaphindiwe nengozi eyengeziwe yokuntuleka kwe-omega-3 fatty acid. Nakuba kwaziwa ukuthi i-ALA ingaguqulwa ngezinga elithile ibe yi-EPA ne-DHA emzimbeni, ngokuvamile kuthiwa leli zinga lokuguqulwa liphansi kakhulu ngakho-ke alikwazi ukuhlinzeka nge-EPA ne-DHA eyanele. Nokho, ubufakazi besayensi kulokhu abuhambisani kakhulu.
Ukuguqulwa kwe-ALA ibe yi-EPA kanye ne-DHA ngakho-ke kungaba negalelo elikhulu ekuhlinzekweni kwe-omega-3 fatty acids enochungechunge olude, vele njalo kuya ngenani le-ALA elisetshenzisiwe kanye nezinga lokuguqulwa komuntu ngamunye.
Imifino kanye Nemifino: Izinga eliphezulu lokuguqulwa libe ngama-omega-3 fatty acids anochungechunge olude
Kolunye lwezifundo zeqembu elikhulukazi emhlabeni wonke (ucwaningo lwe-EPIC: Uphenyo Olulindelekile LwaseYurophu LweCancer and Nutrition), kuphinde kwaboniswa ukuthi ukuguqulwa kwe-ALA ibe yi-EPA ne-DHA kuma-vegans kanye nabadla imifino ngokusobala kwenzeka kakhulu kunabadlayo abajwayelekile futhi. ngokwezinga elikhulu kunalokho obekucatshangwa ngaphambilini.
Nakuba imifino nemifino ngokwemvelo idla i-EPA ne-DHA encane—ngoba azidli izinhlanzi—amazinga egazi e-EPA ne-DHA afanayo, ngokocwaningo lwango-2010 olwanyatheliswa kuyi- American Journal of Clinical Nutrition yalabo abadla izinhlanzi ezivamile.
Ngakho-ke uma abantu bengadli ngokwanele noma bengayidli nhlobo i-EPA ne-DHA, khona-ke imizimba yabo ngokusobala isabela ngokuguqulwa okwenyuka kwe-ALA ibe ama-omega-3 fatty acids anochungechunge olude.
Izincomo ezintsha zokudla okunomsoco: ayisekho izinhlanzi ezidingekayo!
“Ukubaluleka kwalolu cwaningo kufinyelele kude,” kubhala abacwaningi abahilelekile, beholwa uDkt. Ailsa Welch wase-University of East Anglia eNgilandi.
“Uma ukuguqulwa kwama-omega-3 fatty acids asekelwe esitshalweni kwenzeka ngezinga elanele ukuze kugcinwe impilo, lokhu kungaba nomthelela omkhulu ezincomweni ezijwayelekile zokudla. Umuntu angaluleka ukuba kuncishiswe ukusetshenziswa kwezinhlanzi, okugcina kunomthelela omkhulu Ukulondolozwa kwezinhlanzi zasendle emhlabeni kungaba nomthelela.”
Isifundo: Ama-Vegans anamazinga egazi e-DHA amahle
dr Ocwaningweni lwabo, u-Welch nethimba lakhe bahlola amazinga okusetshenziswa kwe-omega-3 fatty acids futhi bawaqhathanisa namazinga egazi e-ALA, EPA, kanye ne-DHA yabantu abafanele. Ababambiqhaza bocwaningo (cishe abantu abangu-5,000 abaneminyaka engu-39-78 abavela ocwaningweni lwe-EPIC-Norfolk) bahlanganisa amaqembu amane:
- Abantu abadla izinhlanzi njalo, kodwa futhi inyama
- Abantu abadla inyama kodwa abangayidli inhlanzi
- Abantu ababephila ngemifino, okungukuthi abadli inyama noma inhlanzi, kodwa imikhiqizo yobisi namaqanda
- Abantu ababephila i-vegan ngakho-ke abadli noma yimiphi imikhiqizo yezilwane
Njengoba bekulindelekile, ukuthathwa kwe-omega-3 kutholakale ukuthi kuphansi ngamaphesenti angama-57 kuya kwangama-80 kubantu abangalokothi badle izinhlanzi kunabadla izinhlanzi.
Nokho, ngokumangalisayo, amazinga egazi e-omega-3 kula maqembu amane awazange ahluke ngokwezinga umuntu ayengalilindela:
- Izinga elijwayelekile le-EPA kubadli bezinhlanzi lalicishe libe ngu-65 µmol/l.
- Kubantu abadla inyama, bekungu-57.1 µmol/l.
- Kwabadla imifino ku-55.1 µmol/l.
- Kwama-vegans ku-50 µmol/l.
Eqinisweni, amazinga e-DHA eze njengokumangala okuqinisekile, njengoba ama-vegans ayenamazinga aphezulu e-DHA e-plasma kunanoma yiliphi elinye iqembu:
- Amazinga e-DHA kubadli bezinhlanzi ayengama-271 µmol/l.
- Kwabadla inyama ku-241.3 µmol/l.
- Kwabadla imifino ku-223.5 µmol/l.
- Nakuma-vegans angu-286.4 µmol/l.
Kodwa-ke, lokhu kwaba umphumela wabesifazane - futhi kwabesifazane, izinga lokuguqulwa kwe-short-chain omega-3 fatty acids (ALA) ku-EPA ne-DHA liphakeme kakhulu kunamadoda (cishe izikhathi ezingu-2.5 ngaphezulu).
Ukudla izinhlanzi kweqile kakhulu
"Incazelo eyodwa yalokhu kuqaphelisisa kubonakala sengathi kunokuguqulwa okuphezulu kakhulu kwe-ALA ibe yi-EPA kanye ne-DHA kubantu abangadli izinhlanzi kunabadla izinhlanzi,"
ngokusho kwabacwaningi. Ngakho-ke amazinga okuguqulwa angcono kakhulu kwakuyilabo bantu abangazange badle noma yimaphi ama-omega-3 fatty acids EPA kanye ne-DHA enochungechunge olude ngokudla. Ngenxa yalokho, ukubaluleka kokusetshenziswa kwezinhlanzi ekunikezeni i-omega-3 ngokusobala kuqiniswe ngokweqile, kuyilapho amandla okuguqula umzimba ehlaziywa.
Omega-3 fatty acids: Inhlanzi ayidingekile
Ngokusho kocwaningo oluchazwe, ama-vegans akudingeki akhathazeke ngokuntuleka kwe-omega-3 fatty acid uma edla imithombo yezitshalo eyanele ye-ALA, okungukuthi i-short-chain omega-3 fatty acids, okungeyona inkinga ngokudla okunempilo kwe-vegan.
Kodwa-ke, kubaluleke kakhulu ukuthi ukudla okunothe nge-omega-3 namafutha kudliwe ngokuqaphela futhi ngesikhathi esifanayo ancipha kakhulu amafutha ane-omega-6 (amafutha kabhekilanga, amafutha ommbila, amafutha e-safflower, njll.). Ngoba lokhu kwakamuva kuvimbela ukuguqulwa kwe-ALA ibe yi-EPA ne-DHA.
Ngakolunye uhlangothi, ucwaningo luye lwabonisa ukuthi imifino kanye nemifino ingaba namazinga aphansi kakhulu ama-omega-3 fatty acids amaketanga amade kunabadla abavamile - okungukuthi amazinga aphansi e-DHA. Noma kunjalo, kuthiwa izinga eliphansi le-DHA kubantu abadla imifino noma imifino alinayo imiphumela yezempilo, kodwa-ke, usengathatha i-DHA njengesengezo sokudla (njengesixwayiso) futhi imithamo ye-200 mg ngosuku ingabangela izinga le-DHA. ukukhuphuka ngokucijile can.
I-DHA ne-EPA yama-vegans
Uma unokungabaza mayelana nokudla kwakho kwe-omega-3 fatty acid noma unesifo esingalapheki, kungcono ukuthatha i-omega-3 fatty acids. Yiqiniso, ungase futhi wenze isimo sakho se-omega-3 fatty acid (inkomba ye-omega-3) sihlolwe udokotela wakho kusenesikhathi.
Uma uzithola unamazinga e-omega-3 aphansi, khona-ke ukubheja kwakho okuhle ukukhetha isithasiselo sikawoyela we-algae, onezinzuzo ezicacile ngaphezu kwezithako zikawoyela wezinhlanzi futhi—ngenkathi uyi-vegan—uhlinzeka ngenqwaba yamaketanga ama-omega-3 fatty acids amaningi. Ngoba ukhula oluthile lwasolwandle (lubizwa ngokuthi i-Schizochytrium sp.) luwukuphela kokudla kwe-vegan okuqukethe ngokuqondile i-omega-3 fatty acids enochungechunge olude i-DHA ne-EPA ngakho umzimba awudingi ngisho nokubhekana nokuguqulelwa ku-DHA ne-EPA.
Futhi, inhlanzi iqukethe i-DHA ne-EPA kuphela ngoba idla lolo lwelwe noma ngoba idla ezinye izinhlanzi ezidle ulwelwe.
Njengoba kunamalungiselelo amaningi e-vegan algae emakethe aqukethe kuphela imithamo efanelekile (cishe 800 mg umthamo wansuku zonke), futhi amanye awanaso isilinganiso esilungile sika-1:2 (EPA: DHA), sincoma i-vegan omega kuleli phuzu -3 amalungiselelo avela emvelweni ephumelelayo, isb. B. amafutha e-algae, okungenye yamalungiselelo ambalwa ahlangabezana nemibandela eshiwo futhi ngesikhathi esifanayo ayinazo izithasiselo ezingadingekile. Iqukethe 700 mg DHA kanye 350 mg EPA umthamo wansuku zonke (2.5 ml (50 amaconsi)).
Uma ukhetha ukuthatha amaphilisi, khona-ke amaphilisi we-Omega 3 Daily angaba yisinqumo esihle. Bahlinzeka nge-576 mg DHA kanye ne-288 mg EPA umthamo wansuku zonke (amaphilisi ama-2).
