Izibonelelo ezi-9 eziXhaswa yiNzululwazi yeoyile yeCod Liver

Umxholo

• 1. Uphezulu kwiiVithamini A no-D
• 2. Ngamana unokunciphisa ukuvuvukala
• 3. Ngamana angayiphucula impilo yamathambo
• 4. Ngamana unokunciphisa iintlungu ezihlangeneyo kunye nokuphucula iimpawu zeRheumatoid Arthritis
• 5. Ngamana angayixhasa impilo yamehlo
• 6. Ngamana unokunciphisa ubungozi besifo sentliziyo
• 7. Ngamana angaphucula iimpawu zoxinzelelo kunye noxinzelelo
• 8. Ngamana unokunceda ukuphilisa isisu kunye nezilonda zamathumbu
• 9. Kulula ukudibanisa kwisidlo sakho
• Umgca osezantsi

I-oyile yesibindi se-cod luhlobo lokongezwa kweoyile yeentlanzi.

Njengeoyile yentlanzi eqhelekileyo, iphezulu kwi-omega-3 fatty acids, enxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya ukunciphisa ukudumba kunye noxinzelelo lwegazi (1, 2).

Iqulethe iivithamini A kunye no-D, zombini ezi zibonelela ngezinye izibonelelo zempilo.

Nazi izibonelelo ezili-9 ezixhaswe ngokwesayensi zeoyile yesibindi.

1. Uphezulu kwiiVithamini A no-D

Uninzi lweoyile ye-cod yesibindi ikhutshwa kwisibindi seAtlantic cod.

I-oyile yesibindi se-cod sele isetyenzisiwe kangangeenkulungwane ukunciphisa iintlungu ezidibeneyo kunye nokunyanga ii-rickets, isifo esibangela amathambo aethe-ethe ebantwaneni ().

Nangona ioyile yesibindi se-cod sisongezo seoyile yentlanzi, yahluke kakhulu kuneoyile yeentlanzi eziqhelekileyo.

Ioyile yentlanzi eqhelekileyo ikhutshwa kwizicwili zentlanzi enamafutha njenge-tuna, i-herring, ii-anchovies kunye ne-mackerel, ngelixa i-oyile ye-cod yesibindi ikhutshwa kwisibindi se-cod.

Isibindi sityebile kwiivithamini ezinokunyibilika ngamanqatha njengeevithamini A kunye no-D, ezinika iprofayili enesondlo.

Itispuni enye (5 ml) yeoyile yesibindi ikhupha oku kulandelayo (4):

• Iikhalori: 40
• Amafutha: 4.5 grams
• I-Omega-3 fatty acids: 890 mg
• Amanqatha e-monounsaturated: 2.1 iigrem
• Amafutha agcwalisiweyo: 1 gram
• Amafutha e-Polyunsaturated: 1 gram
• Vitamin A: Iipesenti ezingama-90 ze-RDI
• Vitamin D: I-113% ye-RDI

I-oyile yesibindi se-Cod inesondlo ngokumangalisayo, inetispuni enye enika iipesenti ezingama-90 zeemfuno zakho zemihla ngemihla zovithamini A kunye ne-113% yeemfuno zakho zemihla ngemihla zikavithamini D.

IVitamin A ineendima ezininzi emzimbeni, kubandakanya ukugcina amehlo esempilweni, ukusebenza kwengqondo kunye nolusu (,).

I-oyile yesibindi se-Cod yenye yezona ndawo zilungileyo zokufumana ivithamin D, enendima ebalulekileyo ekugcineni amathambo asempilweni ngokulawula ukufunxeka kwecalcium ().

Ioyile yesibindi ye-Cod isondlo kakhulu kwaye ibonelela phantse kuzo zonke iimfuno zakho zemihla ngemihla zeevithamini A kunye no-D.

2. Ngamana unokunciphisa ukuvuvukala

Ukudumba yinkqubo yendalo enceda umzimba ukuba ulwe nosulelo kunye nokuphilisa ukonzakala.

Ngelishwa, kwezinye iimeko, ukudumba kunokuqhubeka kwinqanaba eliphantsi ixesha elide.

Oku kwaziwa njengokudumba okungapheliyo, okuyingozi kwaye kunokunyusa umngcipheko wexinzelelo lwegazi kunye nezifo ezininzi, ezinjengesifo sentliziyo (,,).

I-omega 3-fatty acids kwi-cod yeoyile yesibindi inokunciphisa ukudumba okungapheliyo ngokucinezela iiproteni ezizikhuthazayo. Oku kubandakanya i-TNF-α, IL-1 kunye ne-IL-6 (1).

I-oyile yesibindi se-cod iqulethe iivithamini A kunye no-D, ezinamandla okulwa ne-antioxidants. Banokunciphisa ukudumba ngokubopha kunye nokuthomalalisa ii-radicals eziyingozi simahla (,).

Into enomdla kukuba, uphononongo lukwabonisa ukuba abantu abaswele iivithamini A no-D basemngciphekweni omkhulu wokudumba okungapheliyo (,,).

I-omega-3 fatty acids kwi-cod yeoyile yesibindi inokunceda ukucinezela iiproteni ezikhuthaza ukudumba okungapheliyo. I-oyile yesibindi se-cod ikwangumthombo omkhulu weevithamini A kunye no-D, zombini ezineempawu zokulwa ne-antioxidant.

3. Ngamana angayiphucula impilo yamathambo

Kubaluleke kakhulu ukugcina amathambo asempilweni njengoko uneminyaka yobudala.

Kungenxa yokuba uqala ukuphulukana nobunzima bethambo emva kweminyaka engama-30. Oku kungakhokelela ekuqhekekeni kamva ebomini, ngakumbi kubafazi emva kokuyeka ukuya exesheni (, 17,).

I-oyile yesibindi seCod ngumthombo omkhulu wokutya wevithamini D kwaye inokunciphisa ukulahleka kwethambo okunxulumene nobudala. Kungenxa yokuba inceda umzimba wakho ukufunxa ikhalsiyam, eyimbiwa eyimfuneko kumathambo omeleleyo, ukusuka emathunjini (,).

Ngapha koko, uphononongo lubonisa ukuba xa kuhamba nokutya okuphezulu kwi-calcium, ukuthatha isongezelelo se-vitamin D njenge-cod isibindi seoyile kunokunciphisa ukulahleka kwethambo phakathi kwabantu abadala kunye nokomeleza amathambo abuthathaka ebantwaneni (, 21,).

Ukufumana ivithamin D eyoneleyo ekutyeni nakwizongezo ezinjenge-cod isibindi seoyile kubaluleke kakhulu kubantu abahlala kude neikhweyitha, ulusu lwabo alufumani nelanga laneleyo lokwenza ivithamin D ukuya kuthi ga kwiinyanga ezintandathu zonyaka ().

I-oyile yesibindi se-Cod ityebile ku-vitamin D, onceda ekugcineni amathambo omelele kwaye esempilweni. Kubaluleke ngokukodwa kubantu abahlala kude neikhweyitha.

4. Ngamana unokunciphisa iintlungu ezihlangeneyo kunye nokuphucula iimpawu zeRheumatoid Arthritis

I-rheumatoid arthritis isifo esizenzekelayo esibonakalisa umonakalo kumalungu.

Okwangoku alukho unyango lwe-rheumatoid arthritis, kodwa uphononongo lubonisa ukuba ioyile yesibindi inokuthi inciphise iintlungu ngokudibeneyo kwaye iphucule iimpawu zesifo samathambo njengokuqina kwamalungu nokudumba (,).

Kwisifundo esinye, abantu abangama-43 bathatha i-capsule ye-1-gram yeoli ye-cod yesibindi imihla ngemihla iinyanga ezintathu. Bafumanise ukuba kuncitshiswe iimpawu zesifo samathambo, ezinje ngokuqina kwasekuseni, iintlungu nokudumba ().

Kwesinye isifundo kubantu abangama-58, abaphandi baphando ukuba ngaba ukuthatha ioyile yesibindi kunganciphisa iintlungu zesifo samathambo esoneleyo ukunceda abaguli banciphise ukusebenzisa amayeza achasene nokudumba.

Ukuphela kophononongo, i-39% yabantu abathathe ioyile ye-cod yesibindi banciphisile ukusetyenziswa kwabo kwamayeza okulwa nokudumba ngaphezulu kwe-30% ().

Kukholelwa ukuba i-omega-3 fatty acids kwi-cod yeoyile yesibindi inokunceda ukunciphisa ukudumba kumalungu kunye nokukhusela kumonakalo ().

Enkosi kwikhowudi yeoyile yesibindi yokunciphisa ukudumba, inokunceda ukunciphisa iintlungu ezidibeneyo kwabo banesifo samathambo.

5. Ngamana angayixhasa impilo yamehlo

Ukuphulukana nombono yingxaki enkulu yezempilo, echaphazela ngaphezulu kwezigidi ezingama-285 zabantu kwihlabathi liphela ().

Zininzi izizathu zokuba kutheni abantu belahlekelwa ngumbono wabo, kodwa izizathu ezibini ezikhokelayo yi-glaucoma kunye ne-macular degeneration (AMD) ehambelana nobudala.

Zombini ezi zifo zinokubangelwa kukudumba okungapheliyo.

Nangona kunjalo, i-omega-3 fatty acids kunye nevithamin A kwi-cod yeoyile yesibindi ibonakalisiwe ukukhusela kwizifo zamehlo ezibangelwa kukudumba (,).

Izifundo kwizilwanyana zifumanise ukuba i-omega-3 fatty acids inciphisa umngcipheko we-glaucoma, njengoxinzelelo lwamehlo kunye nokonakala kwentliziyo (,,).

Kwesinye isifundo kubantu abangama-666, abaphandi bafumanise ukuba abo batye eyona omega-3 fatty acids babenomngcipheko ophantsi nge-17% we-AMD yokuqala kunye ne-41% yomngcipheko osezantsi we-AMD ().

Ngapha koko, ukutya okunevithamini A eninzi kunokunciphisa umngcipheko we-glaucoma kunye ne-AMD, xa kuthelekiswa nokutya okunevithamini A (,).

Kwisifundo esinye kubantu abangama-3,502 abaneminyaka engama-55 nangaphezulu, abaphandi bafumanise ukuba abantu abatya eyona vithamin A banomngcipheko ophantsi kakhulu we-glaucoma kunabo batya i-vitamin A () encinci.

Nangona ivithamin A ilungile kwimpilo yamehlo, ayicetyiswa ukuba ithathe idosi ephezulu, njengoko inokubangela ityhefu A yetyhefu.

I-oyile yesibindi seCod ngumthombo omkhulu we-omega-3 kunye nevithamin A, zombini ezinokukhusela ekulahlekelweni kombono kwizifo zamehlo ezinjengeglaucoma kunye nokwehla kwe-macular degeneration (AMD).

6. Ngamana unokunciphisa ubungozi besifo sentliziyo

Isifo sentliziyo sesona sizathu siphambili sokufa kwihlabathi liphela, sichaphazela ngaphezulu kwabantu abazizigidi ezili-17.5 ngonyaka ().

Izifundo zibonise abantu abasoloko betya iintlanzi banomngcipheko ophantsi kakhulu wesifo sentliziyo. Esi siphumo sinokuchaphazeleka kumxholo we-omega-3 fatty acid (,).

I-Omega-3 ibonakalisiwe ukuba inezibonelelo ezininzi entliziyweni yakho, kubandakanya:

• Ukunciphisa i-triglycerides: I-Omega-3 fatty acids kwi-cod yeoyile yesibindi inokunciphisa i-triglycerides yegazi nge-15-30% (,,).
• Ukunciphisa uxinzelelo lwegazi: Izifundo ezininzi zifumanise ukuba i-omega-3 fatty acids inokuhlisa uxinzelelo lwegazi, ngakumbi kubantu abanexinzelelo lwegazi kunye ne-cholesterol ephezulu (2, 39).
• Ukwandisa i-cholesterol ye-HDL: I-Omega-3 fatty acids kwi-cod yeoyile yesibindi inokuphakamisa i-HDL ye-cholesterol elungileyo, enxulunyaniswa nomngcipheko osezantsi wesifo sentliziyo (,).
• Ukuthintela ukwenziwa kwamatye: Izifundo zezilwanyana zifumanise ukuba ioyile yesibindi ye-cod inokunciphisa umngcipheko weeplathi ezakha kwimithambo. Ukwakhiwa kweplaque kunokunciphisa imithambo kwaye kukhokelele kuhlaselo lwentliziyo okanye ukubetha (,).

Ngelixa uthabatha izongezo zeoyile yeentlanzi ezinjenge-cod isibindi seoyile sinokunciphisa umngcipheko wesifo sentliziyo, akukho bungqina bokuba bunokuthintela isifo sentliziyo okanye ukubetha ().

Ngelishwa, zimbalwa izifundo ezivavanye ngokukodwa umanyano lweoyile yesibindi kunye nezifo zentliziyo, njengoko uninzi lwezifundo lubeka ioyile yesibindi se-cod njengeoyile yeentlanzi rhoqo.

Ke, uphando oluthe ngqo ngakumbi kwioyile yesibindi kunye nezifo zentliziyo ezinobungozi ziyafuneka ukwenza unxibelelwano olucacileyo phakathi kwezi zimbini.

I-oyile yesibindi se-cod inokunceda ukunciphisa umngcipheko wesifo sentliziyo. Izifundo ngokuthe ngqo kwioyile ye-cod kunye nesifo sentliziyo ezinobungozi ziyafuneka, njengoko uninzi lwezifundo zeqela leoyile yesibindi kunye neoyile yeentlanzi rhoqo.

7. Ngamana angaphucula iimpawu zoxinzelelo kunye noxinzelelo

Ixhala kunye noxinzelelo zizigulo eziqhelekileyo ezichaphazela abantu abangaphezu kwezigidi ezingama-615 kwihlabathi liphela ().

Into enomdla kukuba, uphononongo lubonisa ukuba kunokubakho unxibelelwano phakathi kokudumba okungapheliyo kunye noxinzelelo kunye noxinzelelo (,) Izifundo ezininzi zifumanise ukuba i-omega-3 fatty acids kwi-cod isibindi seoyile inokunciphisa ukudumba kunye nokunciphisa iimpawu zoxinzelelo kunye noxinzelelo (,).

Isifundo esikhulu kubandakanya i-21,835 yabantu bafumanise ukuba abantu abathatha ioyile yesibindi rhoqo baneempawu ezimbalwa zokudakumba bodwa okanye zidityaniswe noxinzelelo ().

Nangona kunjalo, ngelixa i-omega-3 fatty acids inceda ukunciphisa iimpawu zoxinzelelo kunye noxinzelelo, iziphumo zazo zibonakala zincinci.

Kuhlalutyo lwezifundo ezingama-26 kubandakanya abantu abayi-1,478, ii-omega-3 zongezelelo zazisebenza kancinci ngakumbi kune-placebos ekunciphiseni iimpawu zoxinzelelo kunye noxinzelelo ().

Ngapha koko, uninzi lwezifundo lufumene ikhonkco phakathi kokunyuka kwamaqondo evithamini D kunye nokuncipha kweempawu zoxinzelelo (,).

Njani ukunciphisa iimpawu zoxinzelelo akukacaci, kodwa ezinye izifundo zibonisa ukuba ivithamin D inokubopha kwii-receptors kwingqondo kwaye ivuselele ukukhutshwa kwehormone eziphucula imeko njenge-serotonin (,,).

I-omega-3 fatty acids kunye nevithamin D kwi-cod yeoyile yesibindi inokunceda ukunciphisa iimpawu zoxinzelelo kunye noxinzelelo, kodwa kufuneka izifundo ezingakumbi.

8. Ngamana unokunceda ukuphilisa isisu kunye nezilonda zamathumbu

Izilonda zizinambuzane ezincinci esiswini okanye esiswini. Banokubangela iimpawu zecaphucaphu, iintlungu esiswini kunye nokungonwabi.

Zisoloko zibangelwa kukosuleleka ziintsholongwane, ukutshaya, ukusebenzisa kakhulu amayeza okulwa nokudumba okanye i-asidi eninzi esiswini ().

Izifundo zezilwanyana zibonisa ukuba ioyile yesibindi inokuthi incede ekunyangeni izilonda, ngakumbi esiswini nasemathunjini.

Kwisifundo esinye sezilwanyana, abaphandi bafumanise ukuba iidosi ezisezantsi neziphezulu zeoyile yesibindi inceda ukuphilisa izilonda esiswini nakwisisu ().

Olunye uphononongo lwesilwanyana lufumanise ukuba ioyile ye-cod yesibindi icinezela izakhi zofuzo ezinxulunyaniswa nokudumba kwamathumbu kunye nokunciphisa ukudumba kunye nesilonda emathunjini ().

Ngelixa ukusetyenziswa kweoyile yesibindi se-cod ukunceda ukuphilisa izilonda kubonakala kuthembisa, izifundo ezingakumbi ebantwini ziyafuneka ukwenza iingcebiso ezicacileyo.

I-oyile yesibindi se-Cod inokunceda ekunyangeni izilonda esiswini nasemathunjini, kodwa kufuneka kwenziwe izifundo ezingakumbi ngaphambi kokuba wenze izindululo.

9. Kulula ukudibanisa kwisidlo sakho

I-oyile yesibindi se-cod ilula ngokulula ukudibanisa kwindlela otya ngayo. Iza ngeendlela ezininzi, kodwa iifom zelwelo kunye neephilisi zezona ziqhelekileyo.

Akukho zikhokelo zisetiweyo zokutya ioyile yesibindi, ke uninzi lweengcebiso zisekwe kumanqanaba okutya akhuselekileyo e-omega-3 fatty acids, ivithamin A kunye no-D.

Idosi eqhelekileyo ihlala ithisipuni ezi-1-2, kodwa ukuthatha icephe elinye ngemini kuhlala kukhuselekile. Iidosi eziphezulu azikhuthazwa, njengoko zinokukhokelela kwi-vitamin A engaphezulu ().

Nangona ioyile yesibindi se-cod isempilweni kakhulu, abanye abantu kufuneka balumkele ukutya kwabo kuba ioyile yesibindi inokuthi isebenze njengegazi elincinci.

Ke jonga ugqirha wakho ngaphambi kokuba uthathe ioyile yesibindi ukuba uthatha uxinzelelo lwegazi okanye amayeza okucoca igazi.

Kwakhona, abasetyhini abakhulelweyo kufuneka bajonge nogqirha wabo ngaphambi kokuba bayithathe, kuba amanqanaba aphezulu evithamini A anokubangela ingozi emntwaneni.

I-oyile yesibindi se-Cod kulula ukongeza kwisidlo sakho. Gcina izixa ezinconywayo, njengoko ioyile yesibindi engaphezulu kunokuba yingozi.

Umgca osezantsi

I-oyile yesibindi se-cod luhlobo olunomdla kakhulu lwe-oyile yentlanzi. Kuyinto elula kakhulu kwaye iqulethe indibaniselwano enkulu ye-omega-3 fatty acids, ivithamin A kunye novithamini D.

I-oyile yesibindi se-Cod inokubonelela ngezibonelelo zezempilo ezinje ngamathambo omeleleyo, ukunciphisa ukudumba kunye neentlungu ezingaphantsi ezidibeneyo kwabo bane-rheumatoid arthritis.

Ukuba ufuna ukuzama ukuncedisa, idosi eqhelekileyo 1-2 iitispuni zeoyile yekhowudi yesibindi ngosuku. Unokuzama kwakhona ifom ye-capsule.

Ukuba uyasokola nokungcamla okuloba yintlanzi nokuba yeyiphi, zama ukuyithatha kwisisu esingenanto ngaphambi kwesidlo sakho sokuqala okanye ngeesiphu zamanzi ezimbalwa.