Ngaba ioyile yeflakisi okanye ioyile yeentlanzi lolona khetho lulungileyo?

Umxholo

• Yintoni ioyile yeflakisi?
• Yintoni ioyile yeentlanzi?
• Thelekisa i-Omega-3
• Izibonelelo ekwabelwana ngazo
• Impilo yentliziyo
• Impilo yolusu
• Ukudumba
• Izibonelelo ezithile kwioyile yeflakisi
• Izibonelelo ezithile kwioyile yentlanzi
• Yeyiphi ioyile engcono?
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ioyile yeflakisi kunye neoyile yeentlanzi zombini ziyakhuthazwa ngenxa yezibonelelo zazo zempilo.

Zombini ioyile zibonelela nge-omega-3 fatty acids kwaye zibonisiwe ukunciphisa umngcipheko wesifo sentliziyo, njengoxinzelelo lwegazi oluphezulu ().

Nangona kunjalo, usenokuzibuza ukuba zahluke njani- kwaye ukuba enye iluncedo ngakumbi.

Eli nqaku liphonononga ukufana nokwahluka phakathi kweoyile yeflakisi kunye neoyile yentlanzi, ukuze ubone ukuba loluphi olona khetho lulungileyo kuwe.

Yintoni ioyile yeflakisi?

Isityalo seflakisi (Linum usitatissimum) Sisityalo sakudala esalinywa ukusukela ekuqaleni kwempucuko ().

Yayisetyenziswa okokuqala eUnited States ukwenza ilaphu lempahla kunye nezinye iimpahla ezilukiweyo.

Isityalo seflakisi siqulethe iimbewu ezinesondlo eyaziwa njengembewu yeflakisi.

Ioyile yeflakisi ifunyanwa ngokucinezela okubandayo kunye nembewu yeflakisi eyomileyo. Ioyile ikwabizwa ngokuba yi-linseed oyile.

Ioyile yeflakisi inokusetyenziswa ngeendlela ezahlukeneyo. Itholakala ngokurhweba kwifom ye-liquid kunye ne-capsule.

Izifundo ezininzi ziye zadibanisa ioyile yeflakisi kunye nezibonelelo zezempilo ezinamandla, ezinokuthi zihambelane nomxholo wayo ophezulu we-omega-3 fatty acids () esempilweni.

Ioyile yeflakisi yenziwa ngokucinezela imbewu eyomisiweyo yeflakisi. Le oli ityebile kwi-omega-3 fatty acids kwaye inxulunyaniswa nezibonelelo ezininzi zempilo.

Yintoni ioyile yeentlanzi?

Ioyile yeentlanzi yenye yezona zinto zithandwayo zokutya ezisetyenziswayo kwintengiso.

Yenziwe ngokukhupha ioyile kwizicubu zentlanzi.

Izongezo zihlala zenziwe ngeoyile ekhishwe kwiintlanzi ezinamafutha, ezinje ngeherring, mackerel, okanye ityhuna, ezityebe kakhulu kwi-omega-3 fatty acids (4).

Umbutho weAmerican Heart Association (AHA) ucebisa ngokutya iintlobo ngeentlobo zeentlanzi ezinamanqatha kabini ngeveki ukufumana izibonelelo zempilo yentliziyo kwi-omega-3 fatty acids ().

Okwangoku, uninzi lwabantu luyasilela kolu ngcebiso.

Izongezo zeoyile yeentlanzi zinokukunceda ukuba utye ngokwaneleyo i-omega-3 fatty acids, ngakumbi ukuba awuyiyo ifeni yokutya kwaselwandle.

Izinto ezongezwa ngokutya kwi-oyile zentlanzi ziqulathe i-1,000 mg ye-omega-3 fatty acids, elingana ne-3-ounce (85-gram) yokuhambisa iintlanzi ezinamanqatha (4).

Njengeoyile yeflakisi, uninzi lwezibonelelo zeoyile yeentlanzi zibonakala zivela kwi-omega-3 fatty acids yayo.

Izifundo ezininzi zidibanise ioyile yeentlanzi kunye neempawu eziphuculweyo zesifo sentliziyo (,).

Ngapha koko, ezinye izongezo zeoyile yeentlanzi zihlala zimiselwe ngababoneleli bezempilo ukunciphisa amanqanaba egazi e-triglyceride.

Izongezo zeoyile yeentlanzi zenziwe kwioyile ekhutshwe kwithishu yentlanzi. Izongezo zeoyile yeentlanzi zityebile kwi-omega-3 fatty acids kwaye zinokunciphisa umngcipheko ohambelana nesifo sentliziyo.

Thelekisa i-Omega-3

I-Omega-3 fatty acids ngamafutha abalulekileyo, oko kuthetha ukuba kufuneka uwafumane ekutyeni okutyayo, njengoko umzimba wakho ungenako ukuzenza.

Banxulunyaniswa nezibonelelo ezininzi zempilo, ezinje ngokunciphisa umngcipheko wesifo sentliziyo, ukunciphisa ukudumba, kunye nokuphucula imeko (,,).

Ioyile yeentlanzi kunye neoyile yeflakisi nganye iqulethe isixa esimangalisayo se-omega-3 fatty acids.

Ezona ntlobo ziphambili ze-omega-3s kwi-oyile yentlanzi yi-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA) ().

Isongezelelo seoyile yeentlanzi esiqhelekileyo sine-180 mg ye-EPA kunye ne-120 mg ye-DHA, kodwa inani liyahluka ngokuxhomekeka kwisongezo kunye negama (4).

Kwelinye icala, i-oyile yeflakisi iqulethe i-omega-3 fatty acid eyaziwa ngokuba yi-alpha-linoleic acid (ALA) ().

I-EPA kunye ne-DHA zifumaneka ikakhulu kukutya kwezilwanyana njengeentlanzi ezinamanqatha, ngelixa i-ALA ifumaneka ikakhulu kwizityalo.

Ukutya okwaneleyo (i-AI) ye-ALA yi-1.1 yeigram ngosuku kwabafazi abadala kunye ne-1.6 yeegramu ngosuku kumadoda amadala (4).

Kwipunipoon eyi-1 (i-15 mL), ioyile yeflakisi iqulethe i-7.3 yeegram ze-ALA, ezigqitha kakhulu iimfuno zakho zemihla ngemihla (4,).

Nangona kunjalo, i-ALA ayisebenzi ngokwebhayoloji kwaye kufuneka iguqulwe ibe yi-EPA kunye ne-DHA ukuze isetyenziselwe enye into ngaphandle nje kwamandla agciniweyo njengezinye iintlobo zamafutha ().

Ngelixa i-ALA iseyona asidi ibalulekileyo, i-EPA kunye ne-DHA zinxulunyaniswa nezinye izibonelelo zempilo ().

Ukongeza, inkqubo yokuguqula ukusuka kwi-ALA iye kwi-EPA kunye ne-DHA ayisebenzi ebantwini ().

Umzekelo, olunye uphononongo lufumanise ukuba yi-5% ye-ALA kuphela eguqukela kwi-EPA kwaye ingaphantsi kwe-0.5% ye-ALA eguqulweyo yaya kwi-DHA kubantu abadala ().

Zombini ioyile yeentlanzi kunye neoyile yeflakisi zityebile kwi-omega-3 fatty acids. Ioyile yeentlanzi iphezulu kwi-EPA nakwi-DHA, ngelixa ioyile yeflakisi ityebile kwi-ALA.

Izibonelelo ekwabelwana ngazo

Ngelixa ioyile yeentlanzi kunye neoyile yeflakisi yahlukile, zinokubonelela ngezibonelelo ezifanayo zempilo.

Impilo yentliziyo

Isifo sentliziyo ngoyena nobangela wokufa kwihlabathi liphela ().

Izifundo ezininzi zifumanise ukuba zombini ioyile yeflakisi kunye neoyile yeentlanzi zinokunceda impilo yentliziyo.

Ngokukodwa, ukongeza kwezi oyile kubonisiwe kumanqanaba oxinzelelo lwegazi kubantu abadala, nakwidosi ezincinci (,,,).

Ukongeza, izongezo zeoyile yeentlanzi zidityaniswe kakhulu ekunciphiseni i-triglycerides.

Ngaphezu koko, ukongeza ngeoyile yeentlanzi kukwaphucula i-HDL (elungileyo) ye-cholesterol kwaye inokuhlisa i-triglycerides yegazi yakho ukuya kuthi ga kwi-30% (,).

Ioyile yeflakisi inokuba nefuthe elihle kumanqanaba e-cholesterol xa ithathwa njengesongezelelo. Olunye uphononongo lubonakalisile ukuba ioyile yeflakisi inokusebenza ukunciphisa i-LDL (embi) ye-cholesterol kunye nokunyusa i-cholesterol ye-HDL (,,).

Impilo yolusu

Ioyile yeflakisi kunye neoyile yeentlanzi ziyaxhamla kulusu lwakho, ubukhulu becala ngenxa ye-omega-3 fatty acid.

Izifundo ezininzi zibonise ukuba izongezo zeoyile yeentlanzi zinokuphucula inani lokuphazamiseka kolusu, kubandakanya i-dermatitis, i-psoriasis, kunye nokonakala kolusu okubangelwa kukuvezwa kwe-ultraviolet (UV) ().

Ngokufanayo, ioyile yeflakisi inokunceda ekunyangeni ukuphazamiseka okuninzi kolusu.

Umzekelo, olunye uphando oluncinci kubafazi abali-13 bafumanise ukuba ukungenisa ioyile yeflakisi kangangeeveki ezili-12 kuphuculwe iipropathi zesikhumba ezinje ngobuzaza bolusu, i-hydration, kunye nokuguda ().

Ukudumba

Ukudumba okungapheliyo kunxulunyaniswa nomngcipheko okhulayo weemeko ezinje ngesifo seswekile kunye nesifo sikaCrohn.

Ukulawula ukudumba kunokunciphisa iimpawu ezinxulumene nezi zifo.

Ioyile yeentlanzi ibonakalisiwe inezinto ezichasayo ezichasayo kwizifundo zophando, ngenxa yomxholo we-omega-3 fatty acid ().

Umzekelo, ioyile yentlanzi inxulunyaniswa nokuhla kwemveliso yamakishayo arhabaxa abizwa ngokuba zii cytokines (,).

Ngapha koko, uphononongo oluninzi luye lwaphawula ioyile yeentlanzi kwiziphumo zokudumba okunxulunyaniswa neemeko ezingapheliyo, ezinje ngesifo sokukrala kwamathumbu, isifo samathambo, kunye ne-lupus ().

Nangona kunjalo, uphando olwenziweyo ngeoyile yeflakisi kunye nefuthe lalo kukudumba kuxubekile.

Ngelixa ezinye izifundo zezilwanyana zichonge i-flaxseed ye-oyile yokuchasana nokuvuvukala, iziphumo ezibandakanya abantu zixubekile (,).

Ekugqibeleni, uphando olongezelelekileyo luyimfuneko yokuqonda ngokupheleleyo isiphumo sokuchasana ne-flaxseed ye-oyile ebantwini.

Zombini ioyile zinokunceda ukunciphisa uxinzelelo lwegazi kunye nokuphucula i-triglyceride kunye namanqanaba e-cholesterol. Ioyile yeflakisi kunye neoyile yeentlanzi zombini zikhuthaza impilo yolusu. I-oyile yeentlanzi ibonakalise ukuba inezinto ezinamandla ezichasayo, ngelixa uphando luxutywe kwioyile yeflakisi.

Izibonelelo ezithile kwioyile yeflakisi

Ukongeza kwizibonelelo zempilo ekwabelwana ngazo ngentla ngeoli yeentlanzi, ioyile yeflakisi inokuba luncedo ekunyangeni iimpawu zesisu.

Izifundo zibonise ioyile yeflakisi inokuba luncedo ekunyangeni ukuqunjelwa kunye norhudo.

Olunye uphononongo lwezilwanyana lubonakalise ioyile yeflakisi ukuba ibe neziphumo zesisu kunye ne-antidiarrheal ().

Olunye uphononongo lubonise ukuba ukusetyenziswa kwemihla ngemihla kwe-4 mL yeoyile yeflakisi kuncede ekuphuculeni ukuqina kwamathumbu kunye nokungaguquguquki kwesitulo kubantu abanesifo sokugqibela sezintso kwi-dialysis ().

Ngelixa ezi zifundo zibini zithembisa, uphando olongezelelekileyo luyimfuneko ekuqondeni ngokupheleleyo ukusebenza kweoyile yeflakisi kunyango lokuqhinwa kunye norhudo.

Ioyile yeflakisi inokuba luncedo kunyango lokuqunjelwa kunye norhudo, kodwa kufuneka uphando olongezelelekileyo.

Izibonelelo ezithile kwioyile yentlanzi

Ioyile yeentlanzi inxulunyaniswa nezinye ezimbalwa zezempilo.

Umzekelo, ioyile yentlanzi ibonakalisiwe ukuphucula iimpawu zokuphazamiseka kwengqondo, kubandakanya ukudakumba, ukuphazamiseka kwengqondo kunye neschizophrenia (,,).

Ukongeza, ioyile yentlanzi inokunceda ekunyangeni ukuphazamiseka kokuziphatha ebantwaneni.

Izifundo ezininzi zinxibelelanise izongezo zeoyile yeentlanzi kunye nokuphuculwa kokungasebenzi kakuhle, ukumamela, kunye nokuhlaselwa kwabantwana abancinci (,).

Ioyile yeentlanzi inokuba luncedo ekuphuculeni iimpawu zeemeko ezithile zempilo yengqondo kubantu abadala kunye nokuphazamiseka kokuziphatha ebantwaneni.

Yeyiphi ioyile engcono?

Zombini ioyile yeentlanzi kunye neoyile yeflakisi zikhuthaza impilo kwaye zinophando olusemgangathweni ukuxhasa amabango abo ezempilo.

Nangona kunjalo, ngelixa ioyile nganye inezibonelelo zayo, xa kufikwa kwizibonelelo ekwabelwana ngazo, ioyile yentlanzi inokuba nethuba.

Oku kunokwenzeka kuba yioyile yentlanzi kuphela equlethe i-EPA esebenzayo kunye ne-DHA omega-3 fatty acids.

Ngaphezulu, i-ALA ayiguqulwanga ngokufanelekileyo ukuba ibe yi-EPA kunye ne-DHA. Ngenxa yokuba kuphela isixa esincinci se-ALA esiguqulwa saba yi-DHA kunye ne-EPA, kusenokwenzeka ukuba ukuthatha i-EPA- kunye ne-oyile yeentlanzi etyebileyo kuya kubonelela ngezibonelelo zeklinikhi ngaphezulu kokuthatha ioyile yeflakisi.

Kwakhona, kukho uphando olusemgangathweni ngakumbi oluxhasa i-oyile yeentlanzi ngokuchasene nokudumba kunye nefuthe layo ekuphuculeni izalathisi zesifo sentliziyo, njengokunciphisa i-triglycerides kunye nokuphucula amanqanaba e-cholesterol.

Nangona kunjalo, izongezo zeoyile yeentlanzi zisenokungakulungeli wonke umntu.

Umzekelo, ezinye izongezo zeoyile zentlanzi zinokuqulatha isixa esincinci seentlanzi okanye iiprotein ze-shellfish.

Ngenxa yoko, uninzi lwezongezo zeoyile yeentlanzi ziqulathe isilumkiso, "Yiphephe le mveliso ukuba ngaba uyaliwa yintlanzi okanye i-shellfish" kwibhotile.

Ke ngoko, ioyile yeflakisi inokuba lukhetho olufanelekileyo ngakumbi kwabo baneentlanzi okanye i-shellfish.

Ukongeza, i-flaxseed inokuba ilunge ngakumbi kwabo balandela ukutya kwemifuno okanye i-vegan.

Nangona kunjalo, kukho ezinye izongezo ze-omega-3 ezisebenzayo kubandakanya ioyile ye-algae.

Ngelixa zombini ioyile yeflakisi kunye neoyile yeentlanzi zinezibonelelo ezizodwa, ioyile yentlanzi inokuba luncedo ngakumbi kwizibonelelo zabo ekwabelwana ngazo njengempilo yentliziyo kunye nokudumba.

Umgca wezantsi

Ioyile yeflakisi kunye neoyile yentlanzi zibonelela ngezibonelelo ezifanayo zempilo, kubandakanya nolusu kunye nolawulo lwexinzelelo lwegazi.

Ioyile yentlanzi kuphela iqulethe i-EPA esebenzayo kunye ne-DHA omega-3 fatty acids kwaye inokuba luncedo ngakumbi ekuphuculeni impilo yentliziyo iphela, ukudumba, kunye neempawu zempilo yengqondo.

Nangona kunjalo, ioyile yeflakisi ibeka izibonelelo zayo kwimpilo yamathumbu kwaye inokuba yindlela elungileyo yokunyusa i-ALA omega-3 fatty acids kwabo banezinto ezibangela iintlungu okanye ukulandela ukutya kwe-vegan.

Ngayiphi na imeko, ukuba unomdla wokuzama ioyile yeflakisi okanye ioyile yentlanzi ukuphucula impilo, kungcono ukuba uthethe nomboneleli wakho wezempilo kuqala.

Thenga ioyile yeflakisi okanye ioyile yeentlanzi kwi-intanethi.