Emma Miller
Amafutha ezinhlanzi atholakala kuzicubu ze-adipose zezinhlanzi ezifana ne-salmon, sardines, mackerel, herring, ne-lake trout. Amafutha anempilo angabangane bethu. Eqinisweni, amafutha ayingxenye ebalulekile yokudla okunomsoco, kodwa akuwona wonke amafutha afanayo.
Isibonelo, ama-omega-3 fatty acids, atholakala ngokwemvelo ezinhlanzini, angcono kakhulu kithi kunamafutha ayingxenye ye-hydrogenated atholakala ekudleni okugaywe kakhulu nokupakishiwe. Kodwa uma i-omega-3s inhle kangaka, ingabe wonke umuntu kufanele athathe izithako zikawoyela wezinhlanzi ukuze abe nempilo enhle?
Nakhu okushiwo ucwaningo ngalokho okwenziwa uwoyela wezinhlanzi, abangazuza ezithasiselweni zikawoyela wezinhlanzi nokunye.
Yini amafutha ezinhlanzi?
Amafutha ezinhlanzi atholakala kuzicubu ze-adipose zezinhlanzi ezifana ne-salmon, sardines, mackerel, herring, ne-lake trout. Amafutha ayinhloko atholakala ezinhlanzini ama-omega-3 fatty acids, uhlobo lwamafutha e-polyunsaturated. Izinhlobo ezimbili eziyinhloko ze-omega-3s ezitholakala ezinhlanzini i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA).
Izithako eziningi zikawoyela wezinhlanzi zihlanganisa i-EPA ne-DHA etholakala olwandle. "Umehluko phakathi kwemikhiqizo isilinganiso se-EPA kuya ku-DHA, esingaba kusuka ku-0.3 kuya ku-3," kuchaza uTyler Preston, RD, isazi sokudla okunomsoco, umqeqeshi wokusebenza, kanye nomsunguli we-Preston Performance.
"Uma ubheke ukumane ubhekane nokushoda, isilinganiso esilinganiselwe sika-1:1 se-EPA ne-DHA sifanelekile," kusho u-Preston. Kunezinhlobo ezahlukene zezithasiselo ze-omega-3, okuhlanganisa amafutha ezinhlanzi, amafutha esibindi se-cod, namafutha e-krill. Ngokusho kweNational Institutes of Health (NIH), amafutha esibindi se-cod aqukethe amavithamini A no-D ngaphezu kwe-EPA ne-DHA.
Kokubili i-EPA ne-DHA zibalulekile empilweni yethu. "Nakuba i-DHA ingase ibe nomthelela onamandla wokulwa nokuvuvukala, i-EPA iqondise ibhalansi phakathi kwamaprotheni ane-pro-inflammatory kanye ne-anti-inflammatory, ebonisa ubudlelwane babo be-symbiotic," kusho u-Preston.
Imiphumela yamafutha ezinhlanzi
Amazinga akho e-triglyceride angase ehle
Ngokusho kweMichigan Medicine, izithako ze-omega-3 zehlisa amazinga aphezulu e-blood triglyceride (TG). Lokhu kubaluleke kakhulu ngoba amazinga aphezulu e-triglyceride ahlotshaniswa nengozi eyengeziwe yesifo senhliziyo.
Ngokocwaningo lwango-Agasti 2019 ephephabhukwini elithi Circulation, imithi kadokotela equkethe imithamo ephezulu ye-omega-3 fatty acids (cishe amagremu ama-4 ngosuku) inciphisa amazinga e-triglyceride cishe ngamaphesenti angama-30 kubantu abane-hypertriglyceridemia.
Kodwa kumuntu ovamile onamazinga e-lipid enempilo futhi akukho ukuntuleka kwe-fatty acid, izithako zamafutha ezinhlanzi azidingekile uma zidla izinhlanzi njalo. Zama ukudla okungenani ukudla okubili kwama-ounces angu-3.5 ezinhlanzi ezinamafutha ngeviki, njengoba kunconywe i-American Heart Association.
I-FYI, abantu abadla izinhlanzi kabili ngesonto babe nokuncipha okukhulu kakhulu kwe-LDL cholesterol uma kuqhathaniswa nalabo abathatha izithako zamafutha ezinhlanzi, ngokusho kocwaningo lukaDisemba 2017 kumagazini i-Nutrition & Diabetes.
Isimo sakho sengqondo singase sibe ngcono
Izinhlanzi zibizwa ngokuthi "ukudla kobuchopho" ngesizathu. Amafutha alwa nokuvuvukala atholakala ezinhlanzini asiza ukugcina ukwakheka nokusebenza kwamangqamuzana omzimba kuwo wonke umzimba, kuhlanganise nasebuchosheni. Lokhu kungase kube isizathu esenza ezinye izifundo zibonise ukuthi abantu abadla ukudla kwasolwandle okuningi banengozi encishisiwe yokuncipha kwengqondo, ngokusho kweNational Center for Complementary and Integrative Health.
Okwamanje, kunobufakazi obuncane bokuthi kufanele siphuze amaphilisi kawoyela wezinhlanzi ukuze sigweme izimo ezinjengokuwohloka komqondo, kodwa izithasiselo zingase zibe usizo kwezinye izimo zemizwa. Thatha ingcindezi, ngokwesibonelo, ucwaningo, luphakamisa ukuthi ukwengezwa kwamafutha ezinhlanzi, ikakhulukazi i-EPA, kuhlotshaniswa nezimpawu ezincishisiwe zokudangala, ngokusho kokuhlaziywa kwemeta ka-Agasti 2019 ku-Translational Psychiatry.
Ithiyori eyodwa ye-pathophysiology yokucindezeleka ihlobene nokungalingani kwama-neurotransmitters ebuchosheni. "Ngokushintsha inombolo kanye nomsebenzi we-serotonin kanye ne-dopamine receptors, i-omega-3s ingasiza ngokuyisisekelo ukulungisa lezi zindlela ezingasebenzi kubantu abanokucindezeleka, ukuthuthukisa isimo sabo sokucindezeleka," kusho u-Preston.
Njengoba ubufakazi bokusebenza kwe-omega-3s ekucindezelekeni buxubile, ochwepheshe bayavuma ukuthi ucwaningo olwengeziwe luyadingeka ngaphambi kokuba amaphilisi abe insika yokwelashwa kwezifo zengqondo. Lokhu kusho ukuthi: Uma uthatha ama-antidepressants, ungayeki ukuphuza imithi yakho okwamanje - futhi khuluma nodokotela wakho ngaso sonke isikhathi ngaphambi kokuqala isithasiselo esisha noma uma uhlela ukuyimisa imithi oyinikeziwe.
Uma usukulungele ukudla ukudla kwasolwandle, qala ngento yangempela, hhayi izithako zikawoyela wezinhlanzi. Okwamanje, thola ukudla kwakho okujabulisayo ngokudla okungenani izinhlanzi ezimbili ngesonto.
Umfutho wakho wegazi ungase wehle
Izithako ze-Omega-3 zingasiza ukwehlisa umfutho wegazi kubantu abanomfutho wegazi ophakeme. "Ngokocwaningo lwe-NIH, ama-omega-3 fatty acids asebenza ngokuvula ngokuqondile iziteshi ze-potassium ezincike ku-calcium, ezisebenza kakhulu emithanjeni yegazi, okwehlisa umfutho wegazi," kusho u-Angela Marshall, MD, internist kanye ne-CEO ye-Comprehensive Women's Health.
Izithako zikawoyela wezinhlanzi ezinamanani alinganiselwe e-DHA ne-EPA (cabanga: inani elifanayo ongalithola ekudleni kwasolwandle okubili kuya kokuthathu ngesonto) kutholakale ukuthi lehlisa umfutho wegazi ngo-5 mm Hg, ngokocwaningo olwanyatheliswa kuyi-Journal of Nutrition. ngo-March 2016. Nakuba lokhu kungase kungabonakali njengokuningi, lokhu kunciphisa amaphuzu angu-5 kungase kuholele ekunciphiseni ngamaphesenti angu-20 engozini yesifo senhliziyo, ngokusho kwabacwaningi.
Okwamanje, ucwaningo oluningi lusekela ukudla okulinganiselayo, okuphansi kwe-sodium okuhlanganisa izithelo, imifino, amafutha enhliziyo enempilo (njengenhlanzi!), Amaprotheni angenalutho, kanye nezinhlamvu eziphelele, kunokuba amafutha ezinhlanzi afake izithako zokunciphisa umfutho wegazi.
Amalunga akho angase alimale kancane
"Ucwaningo lubonisa ukuthi i-omega-3 fatty acids isiza ukunciphisa ukuvuvukala kwamalunga, okuzuzisa abantu abanezifo ezivuthayo ezifana ne-rheumatoid arthritis," kusho uDkt Marshall.
Lawa mafutha anempilo aboniswe ukuthi avimbele ukukhiqizwa kwezinhlanganisela ezivuthayo ezifana nama-cytokines nama-interleukins emzimbeni. Ngakho-ke, akumangazi ukuthi izithako zamafutha ezinhlanzi ziye zaxhunyaniswa nezimpawu ezithuthukisiwe kubantu abanezimo ezivuthayo ezifana ne-rheumatoid arthritis (RA), ngokusho kweYunivesithi yase-Oregon. Ngokusho kweMayo Clinic, nakuba ukudambisa izinhlungu kuvame ukulinganisela, kungase kwanele ukunciphisa isidingo samaphilisi ezinhlungu njengama-NSAID.
Ungase ube nokubhodla okunezinhlanzi kanye nesicanucanu
Uma usaqala ukwengeza izithasiselo zikawoyela wenhlanzi ohlelweni lwakho, qaphela ukunambitheka kwenhlanzi kanye ne-aftertaste, kanye nezinye izimpawu zesisu ezingajabulisi kangako.
"Imiphumela emibi evamile, nakuba ngokuvamile imnene, ingabandakanya isilungulela, isicanucanu, nokungakhululeki emathunjini, okuyizinkinga ezivamile lapho uthatha amafutha amaningi ngesikhathi esisodwa," kusho u-Preston. Ungakwazi ukugwema ukunambitheka kwe-fishy uma ugcina ibhodlela efrijini noma uthatha ithebhulethi ngokudla, ngokusho kwe-Arthritis Foundation.
Futhi khumbula ukuthi lapho umthamo uphakeme, ingozi yokusabela okubi iyanda. I-Food and Drug Administration (FDA) incoma ukuthi kungabi ngaphezu kwamagremu angu-5 we-EPA ne-DHA ngosuku, kanye nezithako, ngokusho kwe-NIH. Kodwa uma udokotela wakho enqume amafutha ezinhlanzi ngesifo senhliziyo, umthamo ungase ube phezulu.
Isikhathi siyikho konke uma kuziwa ekuthatheni ama-omega-3 supplements. "Izithako zamafutha ezinhlanzi zingathathwa nganoma yisiphi isikhathi phakathi nosuku, kodwa ngezinye izikhathi zingabangela isicanucanu lapho zithathwa esiswini esingenalutho," kuphawula u-Preston. “Njengoba uwoyela wezinhlanzi uyisithako esincibilikayo, singathuthukisa ukumuncwa ngokuwathatha nokudla.” Uma udla ukudla kwasolwandle, khetha izinhlanzi ezinamafutha kaningi ngaphambi kokuthatha izithako zikawoyela wezinhlanzi.
“Ngihlale ngeluleka abantu ukuthi badle ukudla okuphelele kunokuba badle izithasiselo uma bekwazi,” kusho uWilliam W. Lee, MD, udokotela nomlobi wencwadi ethi Eat to Beat Disease. “Ukudla njalo izinhlanzi ezinamafutha njenge-salmon, ama-sardine nama-anchovies kuyindlela enhle yokuthola ama-omega-3s. Awugcini nje ngokuthola amafutha anempilo, kodwa nezilwane zasolwandle ziwumthombo omuhle wamaprotheni.”
Nakuba izinhlanzi ezintsha ezibanjwe endle ziyindlela engcono kakhulu, ukudla kwasolwandle okuqandiswe ngaso leso sikhathi ngisho nokudla kwasolwandle okusemathinini kungaba okunomsoco futhi kungasaphathwa ukonga okwengeziwe. Futhi uma ungazidli izinhlanzi futhi unesithakazelo ekuthatheni izithasiselo, khumbula: “kuwumkhuba omuhle kunoma ubani othatha noma yiziphi izithasiselo ukuze akhulume nodokotela wakhe ukuze axoxe ngokuthi kungenzeka yini ukusebenzisana kwemithi nesengezo,” kusho uDkt. Lee.
