Ngaba kufuneka uthathe ioyile yeentlanzi ekwakheni umzimba?

Umxholo

• Yintoni ioyile yeentlanzi?
• Izibonelelo ezinokubakho zokwakha umzimba
• Ngamana unganciphisa ukukhathazeka kwemisipha
• Ngamana unokuphucula umgangatho wokuzilolonga
• Ngamana unokunceda impilo yemisipha njengoko uneminyaka yobudala
• Ngaba ufanele ukongeza nayo?
• Umgca wezantsi

Ioyile yeentlanzi zihlala zithathwa njengezikhuthaza intliziyo, ingqondo, iliso kunye nempilo edibeneyo.

Nangona kunjalo, abakhi bomzimba kunye nezinye iimbaleki zisebenzisa esi songezelelo sithandwayo kwiipropathi zayo ezichasayo. Abanye abantu bakholelwa ukuba kunokunyusa amandla emisipha, ukuphucula ukuhamba, kunye nokubonelela ngezinye izibonelelo.

Kananjalo, unokuzibuza ukuba ingaba i-oyile yeentlanzi ingakomeleza indlela yakho yokufunda.

Eli nqaku likuxelela ukuba kufuneka uthathe ioyile yeentlanzi kulwakhiwo lomzimba.

Yintoni ioyile yeentlanzi?

I-oyile yentlanzi ikhutshwa kwizicwili zeentlanzi ezinamanqatha, njengeesalmon, herring, halibut, kunye ne-mackerel ().

Iphezulu kwi-omega-3 fatty acids, ethathwa njengebalulekileyo kuba kufuneka uyifumane ekutyeni. Umzimba wakho awunakuzivelisa ngokwawo.

Ngelixa iintlobo ezininzi ze-omega-3s zikhona, ezi zimbini zifumaneka kwioyile yeentlanzi yi-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA) (2).

ISebe lezoLimo laseMelika (USDA) licebisa ukuba utye ubuncinci ii-ounces eziyi-8 (227 gram) zentlanzi ngeveki ngenxa yomxholo we-asidi ().

Unokufumana i-omega-3s kukutya kwezityalo, ezinje ngee-pine nuts, i-walnuts, kunye nembewu yeflakisi, kodwa ezi zibonelela ngendlela engasebenzi kangako-i-alpha-linolenic acid (ALA) -kodwa kuneentlanzi ().

Ioyile yentlanzi, ekhutshwe kwintlanzi enamafutha, ityebile kwi-omega-3 fatty acids i-EPA kunye ne-DHA.

Izibonelelo ezinokubakho zokwakha umzimba

Ioyile yeentlanzi inokubonelela ngezibonelelo ezininzi kubakhi bomzimba ikakhulu ngenxa yeempawu zayo ezichasayo.

Ngamana unganciphisa ukukhathazeka kwemisipha

Kuqhelekile ukuba uzive ubuhlungu emva kokusebenza.

Ngapha koko, abanye abantu baqala ukuziva bebuhlungu kwaye beqinile kwiiyure eziyi-12-72 emva kokuzivocavoca okungaqhelekanga okanye okudinisayo. Oku kubhekiswa njengokulibaziseka ukuqala kokuqaqanjelwa yimisipha (i-DOMS), enokubangelwa kukudumba kwiiseli zakho zemisipha ().

Ii-DOMS zihlala zichaphazela abakhi bomzimba kwaye zinokuthintela ukukhuthazeka kokusebenza kunye nokusebenza ().

Ngelixa ukuthambisa kungazinciphisa iimpawu zayo, ioyile yeentlanzi inokunceda ekunciphiseni ukonakala kwemisipha kunye nokudumba emva kokuzivocavoca (,).

Kwisifundo esenziwe ngokungahleliwe, amadoda angama-21 enza ii-bicep curls emva kweeveki ezisi-8 zokuthatha i-2,400 mg yeoyile yeentlanzi (ene-600 mg ye-EPA kunye ne-260 mg ye-DHA) mihla le. Ioyile yeentlanzi ithintele ukukhula kwe-DOMS kwaye ithintele ukuphulukana namandla okwethutyana kwezihlunu, xa kuthelekiswa ne-placebo ().

Kwangokunjalo, uphononongo lweentsuku ezili-14 lufumanise ukuba abasetyhini abongeze nge-6,000 mg yeoyile yeentlanzi (equkethe i-3,000 mg ye-EPA kunye ne-600 mg ye-DHA) yonke imihla banciphisa kakhulu ubuzaza be-DOMS kulandela ii-bicep curls kunye nokwandiswa kwamadolo, xa kuthelekiswa ne-placebo () .

Ngamana unokuphucula umgangatho wokuzilolonga

Olunye uphando lubonisa ukuba i-EPA kunye ne-DHA kwioyile yeentlanzi zinokuphucula ukusebenza.

Kungenxa yokuba iipropathi zabo ezichasayo zinokuthintela okanye zinciphise ukwehla kwamandla kunye noluhlu lwentshukumo olubangelwa kukuzilolonga kakhulu.

Kwisifundo esinye, i-16 yamadoda yathatha i-2,400 mg yeoyile yeentlanzi (ene-600 mg ye-EPA kunye ne-260 mg ye-DHA) yonke imihla iiveki ezisibhozo, emva koko yenza iiseti ezi-5 ze-bicep contractions. Baye bawagcina amandla emisipha ngexesha lokuzilolonga kwaye benamava kukudumba okungaphantsi kwemisipha kunaleyo ithatha indawo ye-placebo ().

Olunye uphando lweeveki ezisi-8 kumadoda angama-21 lufumene iziphumo ezifanayo. Ukuthatha inani elifanayo leoyile yeentlanzi yonke imihla kunciphise ilahleko yethutyana yamandla emisipha kunye noluhlu lokuhamba emva kokuzivocavoca ().

Ngaphezu koko, ukufundwa kweeveki ezi-6 kumadoda angama-20 aqeqeshwe ukuxhathisa kulandela ukutya okunekhalori ezisezantsi ekubonakaliseni ukuba ukongeza imihla ngemihla nge-4,000 mg yeoyile yeentlanzi (equle i-2,000 mg ye-EPA kunye ne-DHA) egcinwe okanye inyusa umzimba ongaphantsi ukomelela kwezihlunu ().

Kananjalo, ioyile yeentlanzi inokunceda ukugcina ukomelela kwemisipha ecaleni kokutya, nto leyo eyinto eqhelekileyo kuqeqesho lwabakhi bomzimba.

Nangona kunjalo, uphando olongezelelekileyo kwiziphumo zeoyile yeentlanzi kubungakanani bemisipha kunye namandla ziyimfuneko (,).

Ngamana unokunceda impilo yemisipha njengoko uneminyaka yobudala

Ukwaluphala kunxulunyaniswa nokuphulukana okuqhubekayo kobunzima bemisipha. Emva kweminyaka engama-30, ubunzima bemisipha buyancipha ngo-0.1-0.5% ngonyaka-ngokunyuka okuphawulekayo kwilahleko emva kweminyaka engama-65 ().

Njengoko uneminyaka yobudala, kuya kusiba nzima ngakumbi ukugcina nokwakha umsipha, ngokuyinxenye ngenxa yempendulo eyehlileyo kuqeqesho lokuxhathisa kunye nokutya ().

Into enomdla kukuba, iipropathi ezichasene nokuvuvukala kweoyile yeentlanzi zinokunyusa ubuntununtunu bemisipha yakho kwiprotein kunye noqeqesho lokuxhathisa, ukuvumela ukuzuza okukhulu kubungakanani bemisipha kunye namandla njengoko uneminyaka yobudala ().

Umzekelo, uphononongo lweeveki ezili-16 lubonise ukuba ukongeza yonke imihla nge-4,200 mg ye-omega-3s (equlathe i-2,700 mg ye-EPA kunye ne-1,200 mg ye-EPA) inyuse kakhulu ukukhula kwemisipha emva kokuzilolonga kubantu abadala, xa kuthelekiswa nabantu abadala abancinci ().

Olunye uphononongo ngokufanayo lubonisa ukuba ioyile yentlanzi inokunyusa okanye igcine ubunzima bemisipha kubantu abadala abadala-ngakumbi xa zidityaniswe noqeqesho lokuchasa (,,).

Nangona ezi ziphumo zibonisa izibonelelo zabakhi bomzimba abaphakathi kunye nabadala, uphando oluninzi luyafuneka.

Ngenxa yeempawu zayo ezichasayo, ioyile yeentlanzi inokuthintela okanye ukunciphisa ukukhathazeka kwemisipha, kuthintele ukuphulukana namandla okwethutyana kunye noluhlu lokuhamba emva kokuzivocavoca, kunye nokuphucula ubuntununtunu bemisipha kubantu abadala abadala. Okwangoku, ezinye izifundo ziyafuneka.

Ngaba ufanele ukongeza nayo?

Ioyile yeentlanzi ibonakala iyeyona isebenzayo ekunciphiseni i-DOMS, eyinto eqhelekileyo kubantu abaninzi abakha umzimba.

Nangona kunjalo, akukho bungqina baneleyo malunga nefuthe lazo kubungakanani bemisipha okanye amandla (,).

Nangona kunjalo, kunokuba luncedo ukuthatha ioyile yeentlanzi kwimpilo yakho ngokubanzi-ngakumbi ukuba ukutya kwakho kuyasilela kwimithombo yokutya ye-omega-3s- kuba le oyile inxulunyaniswe nezibonelelo ezininzi, ezinje ngokuphucula impilo yentliziyo kunye nokunciphisa ukudumba ().

Ukuba ukhetha ukuyithatha, kucetyiswa i-2,000-3,000 mg ngosuku ye-EPA kunye ne-DHA kubakhi bomzimba.

Iziqulatho ze-EPA kunye ne-DHA zokuncediswa kweoyile yeentlanzi ziyahluka ngohlobo lwentlanzi kunye neendlela zokwenza izinto ezisetyenzisiweyo, ke qiniseka ukuba ufunda ileyibhile yesondlo kunye nobungakanani benkonzo.

NgokweGunya loKhuseleko loKutya laseYurophu, i-EPA kunye ne-DHA izongezo ngokubanzi ziyanyamezelwa kwaye zinokuthathwa ngokukhuselekileyo kwiidosi ezidibeneyo ukuya kuthi ga kwi-5,000 mg yonke imihla (25).

Iziphumo ebezingalindelekanga ezixelwa rhoqo kwioyile yeentlanzi zibandakanya ukungcamla okungathandekiyo, ukubola, ukutsha kwentliziyo, ukungonwabi esiswini, kunye norhudo (2).

Nangona ubungqina benzululwazi obuxhasa ukusetyenziswa kweoyile yeentlanzi kulwakhiwo lomzimba okwangoku kunqunyelwe, usenokufuna ukongeza nayo ukuba ukutya kwakho akukho mithombo yokutya ye-omega-3s.

Umgca wezantsi

Ioyile yentlanzi iphezulu kwi-omega-3 fats EPA kunye ne-DHA.

Ezi fatty acids zinokuba neenzuzo ezininzi kubakhi bomzimba, njengokunciphisa ukukhathazeka komzimba kunye ne-DOMS engaphantsi. Banokunceda amandla emisipha kunye noluhlu lokuhamba, nangona kufuneka izifundo ezingaphezulu.

Ngokukodwa, izongezo zeoyile yeentlanzi zikhuselekile kwaye zinokukhuthaza ezinye iinkalo zempilo yakho.