Iziphumo eziNcinci ezaziwa ngeeNtlanzi ezininzi zeoyile yeentlanzi

Umxholo

• 1. Iswekile yeGazi ephezulu
• 2. Ukopha
• 3. Uxinzelelo lwegazi olusezantsi
• 4. Urhudo
• 5. I-Acid Reflux
• 6. IStrowuku
• 7. Vitamin A Ityhefu
• 8. Ukuphuthelwa
• Ngaba Ugqithise Kangakanani?
• Umgca osezantsi

Ioyile yeentlanzi yaziwa kakuhle ngobutyebi bayo bepropathi ekhuthaza impilo.

Ityebile kwi-omega-3 fatty acids esempilweni entliziyweni, ioyile yentlanzi ibonakalisiwe ukunciphisa i-triglycerides yegazi, ukunciphisa ukudumba kunye nokunciphisa iimpawu zeemeko ezinje nge-rheumatoid arthritis ().

Nangona kunjalo, ioyile yeentlanzi ezininzi ayisoloko ingcono, kwaye ukuthatha idosi ephezulu kakhulu kunokwenzakalisa ngakumbi kunokulunga xa kusiza kwimpilo yakho.

Nazi iziphumo ezisibhozo ezinokubakho xa usitya ioyile yeentlanzi okanye i-omega-3 fatty acids.

1. Iswekile yeGazi ephezulu

Olunye uphando lubonisa ukuba ukongezwa ngexabiso eliphezulu le-omega-3 fatty acids kungonyusa amanqanaba eswekile yegazi kubantu abanesifo seswekile.

Isifundo esinye esincinci, umzekelo, sifumanise ukuba ukuthatha i-8 yeigram ye-omega-3 fatty acids ngosuku kukhokelele ekunyukeni kwama-22% kumanqanaba eswekile yegazi kubantu abanesifo seswekile sesi-2 kwisithuba seeveki ezisibhozo ().

Kungenxa yokuba iidosi ezinkulu ze-omega-3s zinokukhuthaza imveliso yeswekile, enokuthi ibe negalelo kumanqanaba aphezulu eswekile yegazi yexesha elide ().

Nangona kunjalo, olunye uphando luvelise iziphumo ezingqubanayo, iphakamisa ukuba kuphela ziidosi eziphezulu kakhulu ezichaphazela iswekile yegazi.

Ngapha koko, olunye uhlalutyo lwezifundo ezingama-20 lufumanise ukuba idosi yemihla ngemihla ukuya kuthi ga kwi-3.9 gram ye-EPA kunye ne-3.7 gram ye-DHA- ezona ndlela ziphambili ze-omega-3 fatty acids - azinampembelelo kumanqanaba eswekile yegazi kubantu abane-2 yeswekile ( ).

Isishwankathelo Ukuthatha iidosi eziphezulu ze-omega-3 fatty acids kunokukhuthaza imveliso yeglucose, enokuthi ikhokelele ekwandeni kweswekile yegazi- nangona ubungqina bezenzululwazi bungagqibi.

2. Ukopha

Iintsini zopha kunye neempumlo zeempumlo zizinto ezimbini ezibonisa ukuba ukusetyenziswa kweoyile yeentlanzi ngokugqithisileyo.

Olunye uphononongo kubantu abangama-56 bafumanise ukuba ukongeza nge-640 mg yeoyile yeentlanzi ngemini kwisithuba seeveki ezine kunciphise ukujiya kwegazi kubantu abadala abasempilweni ().

Ukongeza, olunye uphononongo oluncinci lubonise ukuba ukuthatha ioyile yentlanzi kunokunxulunyaniswa nomngcipheko ophezulu weempumlo zeempumlo, uxela ukuba i-72% yabakwishumi elivisayo ithatha i-1-5 gram yeoyile yeentlanzi mihla le enempumlo njengempembelelo yecala (7).

Ngesi sizathu, kuhlala kucetyiswa ukuba uyeke ukuthatha ioyile yeentlanzi ngaphambi kotyando kunye nokuthetha nogqirha wakho ngaphambi kokuthatha izongezo ukuba ukwigazi elincinanana njengeWarfarin.

Isishwankathelo Ukuthatha isixa esikhulu seoyile yeentlanzi kungathintela ukwakheka kwegazi, elinokonyusa umngcipheko wokopha kwaye libangele iimpawu ezinje ngeempumlo okanye iintsini ezophayo.

3. Uxinzelelo lwegazi olusezantsi

Ubungakanani beoyile yeentlanzi ukuthoba uxinzelelo lwegazi kubhalwe kakuhle.

Olunye uphononongo lwabantu abangama-90 kwi-dialysis yafumanisa ukuba ukuthatha i-3 gram ye-omega-3 fatty acids ngosuku kunciphise kakhulu zombini i-systolic kunye ne-diastolic yegazi xa kuthelekiswa ne-placebo ().

Kwangokunjalo, uhlalutyo lwezifundo ezingama-31 lwagqiba kwelokuba ukuthatha ioyile yentlanzi kungalunciphisa uxinzelelo lwegazi, ngakumbi abo banegazi okanye amanqanaba aphezulu e-cholesterol ().

Ngelixa le miphumo inokuba luncedo kwabo banexinzelelo lwegazi, inokubangela iingxaki ezinzulu kwabo banegazi elisezantsi.

I-oyile yeentlanzi inokuphinda isebenzisane noxinzelelo lwegazi lokunciphisa amayeza, ke kubalulekile ukuba uxoxe ngezongezo kunye nogqirha wakho ukuba ufumana unyango lwegazi.

Isishwankathelo I-Omega-3 fatty acids ibonakalisiwe ukunciphisa uxinzelelo lwegazi, olunokuthi luphazamise amayeza athile kwaye lubangele iingxaki kwabo banexinzelelo lwegazi.

4. Urhudo

Urhudo sesinye seziphumo ebezingalindelekanga ezinxulumene nokuthatha ioyile yeentlanzi, kwaye inokuba yinto exhaphakileyo ngelixa uthatha idosi ephezulu.

Ngapha koko, olunye uphononongo luchaze ukuba urhudo sesinye sezona zinto zixhaphakileyo kwioyile yeentlanzi, kunye nezinye iimpawu zokugaya ukutya ezinje nge-flatulence ().

Ukongeza kwioyile yentlanzi, ezinye iintlobo zongezelelo lwe-omega-3 zisenokubangela urhudo.

Ioyile yeflakisi, umzekelo, yindlela eyaziwayo yokutya imifuno kwioyile yeentlanzi, kodwa ibonakalisiwe inesiphumo sokuthambisa kwaye inokunyusa ukuhamba kwamathumbu rhoqo ().

Ukuba ufumana urhudo emva kokuthatha i-omega-3 fatty acids, qiniseka ukuba uthatha izongezo zakho ngokutya kwaye ujonge ukunciphisa umyinge wakho ukubona ukuba iimpawu ziyaqhubeka.

Isishwankathelo Urhudo sisiphumo esisecaleni se-omega-3 fatty acid eyongezwa njengeoyile yeentlanzi kunye neoyile yeflakisi.

5. I-Acid Reflux

Nangona i-oyile yentlanzi yaziwa njengeziphumo zayo ezinamandla kwimpilo yentliziyo, abantu abaninzi baxela ukuva isilungulela emva kokuqala ukuthatha izongezo zeoyile yeentlanzi.

Ezinye iimpawu ze-asidi ye-reflux-kubandakanya ukubetha, isicaphucaphu kunye nokuqaqanjelwa sisisu- ziziphumo ebezingalindelekanga zeoyile yentlanzi ngenxa yomxholo wamafutha aphezulu. Amafutha abonakalisiwe ukuba abangela ukungagqwali kwizifundo ezininzi (,).

Ukuncamathela kwidosi emodareyithayo kunye nokuthatha izongezo kunye nokutya kunokuhlala kunciphisa ngempumelelo i-asidi ye-asidi kunye nokunciphisa iimpawu.

Ukongeza, ukwahlula idosi yakho kwiindawo ezithile ezincinci ngemini kunokunceda ekupheliseni ukungacoleki kokutya.

Isishwankathelo I-oyile yentlanzi iphezulu kunamafutha kwaye inokubangela iimpawu ze-asidi ze-reflux ezinje nge-belching, isicaphucaphu, ukugaya isisu kunye nokuqaqamba kwentliziyo kwabanye abantu.

6. IStrowuku

Isifo esophayo (hemorrhagic stroke) yimeko ephawulwa kukopha kwingqondo, ihlala ibangelwa kukophuka kwemithambo yegazi ebuthathaka.

Olunye uphononongo lwezilwanyana lufumanise ukuba ukutya okuphezulu kwe-omega-3 fatty acids kunokunciphisa ukubanakho kwegazi lokugubungela nokwandisa umngcipheko wesifo esophayo (,).

Ezi zinto zifunyanisiweyo ziyahambelana nolunye uphando olubonisa ukuba ioyile yeentlanzi inokuthintela ukwakheka kwegazi ().

Nangona kunjalo, olunye uphononongo luye lwaveza iziphumo ezixubeneyo, ukuxela ukuba akukho ntlangano phakathi kwentlanzi kunye neoyile yeentlanzi kunye nomngcipheko wokuhlaselwa sisifo (().

Izifundo ezongezelelekileyo zoluntu kufuneka ziqhutyelwe ukumisela ukuba i-omega-3 fatty acids inokuwuchaphazela njani umngcipheko wokubetha.

Isishwankathelo Olunye uphononongo lwezilwanyana lufumanise ukuba ukutya okuninzi kwe-omega-3 fatty acids kungonyusa umngcipheko wokubetha okuchaphazelayo ngelixa ezinye izifundo zabantu zingafumananga ntlangano.

7. Vitamin A Ityhefu

Iindidi ezithile ze-omega-3 fatty acid supplements ziphezulu ku-vitamin A, onokuba yityhefu xa usetyenziswa kakhulu.

Umzekelo, icephe nje elinye (14 grams) le-oyile yesibindi linokufezekisa ukuya kuthi ga kwi-270% yeemfuno zakho zemihla ngemihla zevithamini A kwindawo enye (19).

I-Vitamin A inetyhefu inokubangela iziphumo ebezingalindelekanga ezinje ngesiyezi, isicaphucaphu, iintlungu ezidibeneyo kunye nokucaphuka kolusu (20).

Ixesha elide, linokukhokelela ekonakaleni kwesibindi kunye nokusilela kwesibindi kwiimeko ezinzima ().

Ngesi sizathu, kungcono unonophele kakhulu umxholo wevithamini A yesongezelelo sakho se-omega-3 kwaye ugcine idosi yakho iphakathi.

Isishwankathelo Iindidi ezithile ze-omega-3 fatty acid supplements, ezinjenge-cod isibindi seoyile, ziphezulu ku-vitamin A, onokuba yityhefu enkulu.

8. Ukuphuthelwa

Olunye uphononongo lufumanise ukuba ukuthatha idosi yeoyile yeentlanzi kungaphucula umgangatho wokulala.

Olunye uphononongo lwabantwana abangama-395, umzekelo, lubonise ukuba ukuthatha i-600 mg ye-omega-3 fatty acids mihla le kwiiveki ezili-16 kuncede ukuphucula umgangatho wokulala ().

Kwezinye iimeko, nangona kunjalo, ukuthatha ioyile yeentlanzi kakhulu kunokuphazamisa ukulala kwaye kunegalelo ekulaleni.

Kwimeko enye yokufundwa, kwaxelwa ukuba ukuthatha idosi ephezulu yeoyile yeempawu zokuqaqamba kwesifo kunye noxinzelelo kwisigulana esinembali yoxinzelelo ().

Nangona kunjalo, uphando lwangoku lilinganiselwe kwizifundo kunye neengxelo ze-anecdotal.

Olunye uphando luyafuneka ukuqonda ukuba iidosi ezinkulu zinokuchaphazela njani umgangatho wokulala kuluntu ngokubanzi.

Isishwankathelo Nangona iidosi zophakathi zeoyile zentlanzi zibonisiwe ukuba ziphucule umgangatho wokulala, olunye uphando lubonisa ukuba ukuthatha isixa esikhulu kubangele ukulala.

Ngaba Ugqithise Kangakanani?

Nangona izindululo zingahluka ngokubanzi, imibutho emininzi yezempilo icebisa ukuthatha okungenani i-250-500 milligrams ye-EPA kunye ne-DHA, ezi ndlela zibalulekileyo ze-omega-3 fatty acids, ngosuku (24,,).

Nangona kunjalo, isixa esiphezulu sihlala sicetyiswa kubantu abaneemeko ezithile zempilo, ezinjengesifo sentliziyo okanye amanqanaba aphezulu e-triglyceride ().

Ukubhekisela, i-oyile ye-oyile ye-oyile ye-fishgel eqhelekileyo iqulethe malunga ne-250 mg ye-EPA edibeneyo kunye ne-DHA, ngelixa ithispuni enye (5 ml) yeepakethi zeoyile yeentlanzi ezingamanzi zijikeleze i-1,300 mg.

NgokweGunya loKhuseleko loKutya laseYurophu, i-omega-3 fatty acid supplements inokutyiwa ngokukhuselekileyo kwiidosi ukuya kuthi ga kwi-5,000 mg yonke imihla (24).

Njengomgaqo oqhelekileyo wesithupha, ukuba ufumana naziphi na iimpawu ezingalunganga, nciphisa ngokulula ukutya kwakho okanye uthathele ingqalelo ukudibana neemfuno ze-omega-3 ezinamanqatha e-asidi ngemithombo yokutya endaweni yoko.

Isishwankathelo Ukuya kuthi ga kwi-5,000 mg ye-omega-3 fatty acids ngosuku ithathwa njengekhuselekileyo. Ukuba ufumana naziphi na iimpawu ezimbi, yehlisa ukutya kwakho okanye utshintshele kwimithombo yokutya endaweni yoko.

Umgca osezantsi

I-Omega-3 yinxalenye ebalulekileyo yokutya kunye nezongezo ezinjengeoyile yentlanzi ezinxulunyaniswe nenani lezibonelelo zempilo.

Nangona kunjalo, ukutya kakhulu ioyile yentlanzi kunokuthatha impilo yakho kwaye kukhokelele kwiziphumo ebezingalindelekanga ezifana neswekile ephezulu yegazi kunye nomngcipheko owandayo wokopha.

Bambelela kumthamo ocetyiswayo kwaye ujonge ukufumana uninzi lwee-omega-3 zakho ezinamanqatha asuka kwimithombo yokutya iphela ukuze ufumane olona nyango lwesondlo.