Amafutha e-Omega-3-Ayilungele intliziyo yakho

I-Omega-3 fatty acids luhlobo lwamafutha e-polyunsaturated. Siyawafuna la mafutha ukwakha iiseli zobuchopho kunye neminye imisebenzi ebalulekileyo. I-Omega-3s inceda ukugcina intliziyo yakho isempilweni kwaye ikhuselekile kwisifo sokubethwa. Zikwanceda ukuphucula impilo yentliziyo yakho ukuba sele unesifo sentliziyo.

Umzimba wakho awenzi omega-3 fatty acids ngokwawo. Kuya kufuneka ukuba uzifumane ekutyeni okutyayo. Iintlanzi ezithile zezona ndawo zilungileyo zokufumana i-omega-3s. Unokuzifumana kukutya kwezityalo.

I-Omega-3 fatty acids kufuneka yenze iipesenti ezintlanu ukuya kwi-10% yeekhalori zakho zizonke.

I-Omega-3s zilungele intliziyo yakho kunye nemithambo yegazi ngeendlela ezininzi.

• Banciphisa i-triglycerides, uhlobo lwamafutha egazini lakho.
• Banciphisa umngcipheko wokuphuhliswa kwentliziyo engaqhelekanga (arrhythmias).
• Bayakucothisa ukwakhiwa kweplate, into enamafutha, icholesterol, kunye necalcium, eqinisa kwaye ibhloke imithambo yakho.
• Bayanceda ukunciphisa uxinzelelo lwegazi.

La mafutha asempilweni anokunceda nomhlaza, uxinzelelo, ukudumba, kunye ne-ADHD. Iingcali zezempilo zisazifumanisa zonke izibonelelo ezinokubakho ze-omega-3 fatty acids.

Umbutho weAmerican Heart Association (AHA) ucebisa ukuba utye ubuncinci ii-servings ezi-2 ngeveki zentlanzi etyebile kwi-omega-3s. Ukusebenza zii-ounces ezi-3.5 (iigramu ezili-100), ethe kratya kancinci kunencwadi yokukhangela. Intlanzi enamafutha etyebile kwi-omega-3s ibandakanya:

• Islamoni
• Imackerel
• Ityhuna yaseAlbacore
• Umqala
• Isardadi

Ezinye iintlanzi zinokungcoliswa yimekyuri nezinye iikhemikhali. Ukutya iintlanzi ezingcolileyo kunokubangela ingozi kubantwana abancinci nakwabasetyhini abakhulelweyo.

Ukuba unenkxalabo malunga ne-mercury, unokunciphisa umngcipheko wokungcola ngokutya iintlobo ezahlukeneyo zeentlanzi.

Abafazi abakhulelweyo kunye nabantwana kufuneka baphephe iintlanzi ezinamanqanaba aphezulu e-mercury. Oku kubandakanya:

• Intlanzi yeswedi
• Ukrebe
• Kumkani mackerel
• Intlanzi iTilefish

Ukuba uneminyaka ephakathi okanye ngaphezulu, izibonelelo zokutya iintlanzi zingaphezulu kwayo nayiphi na ingozi.

Iintlanzi ezinamafutha, ezifana nesalmon kunye netyhuna, zineentlobo ezimbini ze-omega-3s. Ezi zi-EPA kunye ne-DHA. Zombini zinezibonelelo ezichanekileyo zentliziyo yakho.

Unokufumana olunye uhlobo lwe-omega-3, ALA, kwezinye iioyile, amandongomane, kunye nezityalo. I-ALA izuzisa intliziyo yakho, kodwa hayi ngokuthe ngqo njenge-EPA kunye ne-DHA. Okwangoku, ukutya amandongomane, iimbewu, kunye neoyile esempilweni kunye neentlanzi kunokukunceda ufumane uluhlu olupheleleyo lwale mafutha asempilweni.

Imithombo esekwe kwizityalo ye-omega-3s ibandakanya:

• Imbewu yeflakisi kunye neoyile yeflakisi
• IiWalnuts
• iimbwe zechai
• Ioyile yeCanola kunye neoyile yesoya
• Iimbotyi zesoya kunye netofu

Kuko konke ukutya okusekwe kwizityalo, imbewu yeflakisi kunye neoyile yeflakisi inelona nani liphezulu le-ALA. Ungayitya umhlaba neflakisi ngaphezulu kwegranola okanye kwii-smoothies. Ioyile yeflakisi ihamba kakuhle kwisinxibo sesaladi.

Uninzi lweengcali zempilo ziyavuma ukuba eyona ndlela yokufumana izibonelelo ze-omega-3 kukutya. Ukutya okupheleleyo kuneziqulatho ezininzi ngaphandle kwe-omega-3s. Konke oku kuyasebenzisana ukugcina intliziyo yakho isempilweni.

Ukuba sele unesifo sentliziyo okanye i-triglycerides ephezulu, unokufumana inzuzo ngokutya izixa eziphezulu ze-omega-3 fatty acids. Kunokuba nzima ukufumana i-omega-3 eyaneleyo ngokutya. Buza ugqirha wakho ukuba ukuthatha isongezelelo seoyile yeentlanzi kunokuba ngumbono olungileyo.

Cholesterol - i-omega-3s; I-atherosclerosis - i-omega-3s; Ukuqina kwemithambo-omega-3; Imithambo yegazi yeCoronary - omega-3s; Isifo sentliziyo-omega-3s

• I-Omega-3 fatty acids

I-arhente yoPhando lwezeMpilo kunye newebhusayithi esemgangathweni. I-Omega-3 fatty acids kunye nesifo sentliziyo: uhlaziyo lwenkqubo ehlaziyiweyo. ukusebenza kakuhle kwezempilo.ahrq.gov/products/fatty-acids-cardiovascular-disease/research. Ukuhlaziywa kuka-Epreli 2018. Kufumaneka ngoJanuwari 13, 2020.

U-Eckel RH, uJakicic JM, uArd JD, et al. Isikhokelo se-AHA / ACC se-2013 kulawulo lwendlela yokuphila ukunciphisa umngcipheko wentliziyo: ingxelo yeAmerican College of Cardiology / American Heart Association Task Force kwiZikhokelo zokuSebenza. J NdinguColl Cardiol. 2014; 63 (25 Pt B): 2960-2984. IINKCUKACHA: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

IHensrud DD, Heimburger DC. Ujongano lwesondlo kwimpilo nakwizifo. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

I-Mozaffarian D. Isondlo kunye nezifo zentliziyo kunye neemetabolism. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 49.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa kweDisemba 2020. Kufumaneka ngoJanuwari 25, 2021.

• Amafutha okutya
• Uyihlisa njani iCholesterol kunye nokutya
• Indlela yokuthintela isifo sentliziyo