Yini Okufanele Uyazi Nge-Supplemental vs Omega-3s Diet?
Kungenzeka ukuthi uzwile ukuthi ama-omega-3 fatty acids akuhle kuwe, futhi ingenye yezizathu abantu abaningi abangeza izinhlanzi eziningi ekudleni kwabo. Kodwa abantu abaningi abathandi ukudla izinhlanzi, noma okungenani lokho njalo. Ungathola ama-omega-3 afanayo ngokuthatha isengezo kunalokho?
Ama-Omega-3 Acatty Acids: Kungani Konke I-Hype?
Ama-fatty acids ama-omega-3 awuhlobo lwe-polyunsaturated (noma amafutha) futhi lubalulekile kumsebenzi wesistimu wezinzwa kanye nezinye izinhlelo eziningi zomzimba.
I-Omega-3s ingaba yinto enhle ngesikhumba esomile nangamehlo futhi nakanjani inhle ngenhliziyo yakho ngenxa kokubili ikhono labo lokunciphisa ukucindezeleka kwegazi nokunciphisa ingozi yokufa okungazelelwe. Ngokungafani ne-omega-6 fatty acids, azikhuthazi ukuqina kwe-atherosclerosis, inkinga ebangela izifo zenhliziyo njenge-coronary artery disease.
Ama-fatty acids ama-omega-3 angaba nethonya elihle kumazinga e-triglyceride futhi iyisibonakaliso sezingxenye ezintathu ze-omega-3s. Nakuba i-DHA ne-EPA inganciphisa amazinga we-triglyceride, noma kunjalo, ikakhulukazi kubantu abanamazinga aphakeme kakhulu we-triglyceride, umphumela kungenzeka ukuthi awunayo yonke into enhle. Ngamazinga aphezulu, i-omega-3s inganciphisa usayizi we-cholesterol ye-LDL futhi inciphise i-cholesterol ye-HDL (enhle). Ama-omega-3 ayincomo yesidakamizwa atuswa kuphela kubantu abanezinga eliphezulu le-triglyceride. Funda kabanzi mayelana nomphumela wama-omega-3s ku-cholesterol naku-triglycerides.
Ngenxa yalezi zinzuzo zezempilo, abantu abaningi baphendukela emthonjeni oholela omega-3s: izinhlanzi.
Kodwa kuthiwani uma ungathandi ukudla izinhlanzi noma okungenani inhlanzi enkulu kangaka? Ngenhlanhla, kunezinye izindlela ezingahambi emanzini kufaka phakathi imithombo esekelwe ezitshalweni kanye ne-omega-3 supplements.
Ukuqonda imithombo engcono kakhulu ye-omega-3 fatty acids, futhi ukhethe ukwesekwa okungcono, kuyasiza ukuqonda izinhlobo ezahlukene ze-omega-3s.
Izinhlobo ze-Omega-3 Fatty Acids
Kukhona izinhlobo eziningana ezahlukene ze-omega-3 fatty acids, futhi lezi zinhlobo zingashintsha emthelela onayo empilweni yakho. Omega-3s ihlanganisa:
- I-DHA (docosahexaenoic acid)
- I-EPA (i-eicosapentaenoic acid)
- I-ALA (i-alpha linolenic acid)
Imithombo ye-Omega-3 Fatty Acids
Kunezindlela ezintathu eziyinhloko zokwengeza ama-omega-3 amaningi ekudleni kwakho: izinhlanzi, izitshalo, nezithako. Ake sibuke ngalunye ngalokhu ngokwehlukana bese uphendula umbuzo ngokuthi ngabe izithako zingasetshenziswa ukuthatha indawo yezinhlanzi.
Inhlanzi kanye ne-Omega-3s
Ngokuvamile, izinhlanzi ziwumthombo ophezulu we-omega-3 fatty acids docosahexaenoic acid (DHA) ne-eicosapentaenoic acid (EPA). Lezi yizinhlobo ze-omega-3 fatty acids ezidinga umzimba wakho, futhi kungani i-American Heart Association itusa ukudla okungenani izinhlanzi ezimbili zezinhlanzi ngesonto ngalinye. Izinhlanzi eziphezulu ze-omega-3 fatty acids zihlanganisa izinhlanzi ezinamafutha njenge-salmon, i-tuna, i-anchovy, i-halibut, i-herring, i-mackerel, i-trout, ne-sardines.
Imithombo esekelwe ezitshalweni ze-Omega-3 Fatty Acids
Enye indlela yokudla inhlanzi ukudla izitshalo namafutha ane-omega-3 fatty acids. Ngokungafani nenhlanzi, izitshalo zinikeza i-alpha-linoleic acid (ALA) esikhundleni se-DHA noma i-EPA. Lokho kusho ukuthi imizimba yethu ingxenye enkulu iguqulela i-ALA ibe yi-DHA noma i-EPA kuye ngokuthi yiyiphi imfucumfucu edingekayo emzimbeni wakho.
Imithombo emihle kakhulu yezimila ze-omega-3 fatty acids ihlanganisa:
- Amantongomane afaka ama-walnuts nama-alimondi
- Imbewu efana nembewu ye-flax, imbewu ye-chia, imbewu ye-ithanga, imbewu ye-hemp, namantongomane ephayini
- I-Edamame
- Amafutha e-canola
- Amabhontshisi e-Navy
Kulula ukufaka imithombo yezihlahla ze-omega-3s ekudleni kwakho, ngokwesibonelo, ungangezela imbewu ye-pumpkin ku-isaladi, upheke ngamafutha e-canola, bese udla ama-walnuts. Ungase futhi uthenge imbewu yeflaksi emisiwe bese uwathatha nge-spoonful, efana nokuthatha isengezo.
Uma udinga amanani amakhulu e-EPA noma i-DHA futhi ungadli izinhlanzi, kungenzeka ukuthi imithombo yemifino yodwa ayinakwanela. Uma kunjalo, i-omega-3 fatty acid supplement inganconywa.
Ama-Omega-3 Acat Supplements Supplements
Kokubili amafutha wezinhlanzi nama-omega-3 fatty acid supplements asekelwe ezitshalweni zitholakalayo kanti ucwaningo lwamanje lubonisa ukuthi izithako ze-omega-3 zinganikeza izinzuzo eziningi ezifanayo ezinhlanzi.
Izithako ezisekelwe enhlanzi zingafaka amafutha wezinhlanzi, amafutha we-cod, noma amafutha krill, futhi aqukethe isilinganiso esingafani se-EPA ne-DHA. Izithako ezisekelwe ezitshalweni ziqukethe i-ALA, eguqulwa ibe yi-EPA kanye / noma i-DHA emzimbeni.
Njengoba izithasiselo zokudla okunempilo azilawulwa ngendlela efanayo nemikhiqizo kadokotela, kubalulekile ukuthenga umkhiqizo omuhle kumthombo ohloniphekile.
Izithako ze-Omega-3 Acatty Acid
Ngokungeziwe kuma-supplements angaphezu kwe-counter, ama-supplement supplement ayatholakala. I-Lovaza (i-omega-3 ethyl esters), i-Vascepa (icosapent ethyl) ne-Epanova ngokuyinhloko isetshenziselwa abantu abane-triglycerides ephakeme kakhulu.
Imiphumela emibi kanye nokuphepha kwama-Omega-3 Amafutha ase-Acid Supplements
Izithako ze-Omega-3 zivame ukuphephile, uma nje ungenaso isizathu sokuzigwema (bheka ngezansi) futhi ulandela izinkomba zelebula. Kuhlale kungumqondo omuhle ukukhuluma nodokotela wakho nganoma yiziphi izithako zokudla okunomsoco, ikakhulukazi uma unesifo esingelapheki sezokwelapha. Izithako zokudla zingaba nemiphumela emibi futhi zihlanganyele neminye imithi. Kokubili imiphumela emibi yesikhathi esifushane neyesikhathi eside ingenzeka futhi ifaka:
Imiphumela emibi yesikhathi esifushane : Imifino yokudoba. Uma ungathandi izinhlanzi, cishe uzozonda ngempela 'izinhlanzi zezinhlanzi' ezingase zidale lezi zithako. Ngakho enye inketho i-algal amafutha, okwenziwa ocean algae. Nguwo kuphela umthombo wezitshalo oqukethe i-DHA esandulele.
Imiphumela emibi yesikhathi eside : Ukuthatha lezi zithako isikhathi eside kungase kuholele ekutheni u-vitamin E kunabanye abantu, futhi ukuthatha izithako eziningi ze-omega-3 kungaphazamisa ukugaya igazi. Ngakho-ke noma unquma ukudla izinhlanzi eziningi noma cha, sicela ukhulume nomhlinzeki wakho wezempilo ngaphambi kokuthatha amanani amaningi e-omega-3 fatty noma ezinye izithako zokudla.
Ukusebenzisana kwezidakamizwa: Xoxa nodokotela wakho nganoma imiphi imithi oyithathayo, kepha amafutha okudoba cishe angakwazi ukuxhumana nama-diuretics, ama-beta-blockers, negazi elincane.
Omega-3s, Fish, Supplements, kanye Mercury
Eminyakeni yamuva kuye kwaba nokukhathazeka okuningi mayelana nokuqukethwe kwe-mercury kokubili okunezinhlanzi nezinhlanzi zamafutha wezinhlanzi. Akunakwenzeka ukuba ugweme ngokuphelele i-mercury njengoba kunezinhlobo ezincane ze-mercury kuzo zonke izinhlanzi, kodwa ungase ufise ukugwema izinhlanzi eziphakeme ze-mercury ikakhulukazi uma ukhulelwe noma uncelisa. Lezi zibalwe ngezansi ngaphansi kokukhulelwa.
Ubani okufanele agweme ama-Omega-3 Ama-Acid Supplements Supplements
Kubonakala sengathi i-omega-3 fatty acids ingaba nezinzuzo ezithile, futhi ingagcwalisa igebe kulabo abangadli inqwaba yezinhlanzi noma amantongomane.
Kukhona abanye abantu, okwamanje, abangeke bathathe lezi zithako. Lokhu kuhlanganisa:
- Abantu abaphikisana nezinhlanzi noma i-shellfish
- Abantu abanezifo zesibindi noma izivivinyo zokusebenza zesibindi ezingavamile
- Abantu abane-fibrillation ye-atrial
- Abantu abaphuza imithi ekwazi ukusebenzisana nama-fatty acids ama-omega-3 afana nalabo abathile begazi (izithako ezengeziwe zingakhuphula ingozi yokuphuma), i-beta-blockers, noma i-diuretics.
Ngaphezu kwalokho, uma iphrofayela yakho ye-lipid ingavamile, udokotela wakho angase afise ukuqapha i-LDL yakho.
Ukukhulelwa, Ukubeletha, no-Omega-3 Amafutha Acids
Ekuboneni kokuqala, abantu abaningi babezogwema nje izithako ze-omega-3 uma bekhulelwe, kodwa kubalulekile ukukhuluma nesibhedlela sakho kokubili ngokudla izinhlanzi nangokuthatha isamba se-omega-3 uma ungenalo. Kucatshangwa ukuthi abesifazane abakhulelwe base-US abadli izinhlanzi eziwanele, futhi ama-fatty acids ama-omega-3 abalulekile ekuthuthukiseni ubuchopho bomntwana okhulayo. I-Environmental Protection Agency incoma ukuthi abesifazane abakhulelwe badle izinhlanzi eziyi-8 kuya kwezingu-12 zezinhlanzi eziphansi ze-mercury ngesonto ngalinye. Uma ukhulelwe futhi ungadli izinhlanzi, khuluma nodokotela wakho wesibhedlela mayelana nesengezo esiphephile sokusebenzisa.
- Izinhlanzi ezincane ze-mercury zihlanganisa ukukhanya kwe-tuna okusemathinini, i-salmon, i-pollock, i-sardines, ne-anchovies.
- I-Mercury level fish fish ihlanganisa i-mackerel, i-swordfish, i-albacore tuna kanye ne-tilefish.
Ngaphansi kokuthola ama-Omega-3 Acatty Acids Ngaphandle kokudla inhlanzi
Ama-fatty acids ama-omega-3 adlala indima ebalulekile empilweni yakho yesimiso nenhliziyo yakho. Okuhle, kunconywa ukuthi abantu badle izinhlanzi kabili ngesonto ukuze bathole inani elanele le-DHA ne-EPA. Uma ungadli izinhlanzi, imithombo yemifino iyatholakala ehlinzeka nge-ALA, nakuba lokhu kungaba yinselele. Izithako ze-Omega-3 zingagcwalisa igebe kulokhu, nakuba kunconywa ukuthi ukhulume nodokotela wakho ngaphambi kokusebenzisa noma yikuphi okungeziweko. Ukukhetha ukwesekwa okusezingeni eliphezulu kusuka emthonjeni ohloniphekile (ngokuvamile uthola lokho okukhokhayo) umqondo omuhle njengoba izithako zokudla okunempilo azilawulwa kakhulu e-US
Kukhona izinzuzo zokudla izinhlanzi kunokuba zingekho emphakathini, njengoba ezinye izakhi ezinhlanzi zingadlala indima ekunciphiseni isifo senhliziyo. Kodwa kulabo abathandzi izinhlanzi, i-supplement ngokuvamile iyindlela ehlukile.
Kunemiphumela emibi yesikhathi esifushane neyesikhathi eside okufanele uyenze, futhi izithako ze-omega-3 zingabuye zihlanganyele neminye imithi.
> Umthombo:
> Balk, E., no-A. Lichtenstein. I-Omega-3 Acat Acid kanye Nezifo Zezinhliziyo: Isifinyezo se-Agency of Healthcare Research and Quality Evidence Review sika-2016. Amakhemikhali . 2017. 9 (8): pii: E865.
> Isikhungo Sikazwelonke seMpilo Ephelele kanye Nezohlanganiswa. Izithako ze-Omega-3: Ekujuleni. Kubuyekezwe 08/15. https://nccih.nih.gov/health/omega3/introduction.htm