I-oyile ye-Krill vs Ioyile yeentlanzi: Yeyiphi eyona ilunge kuwe?

Umxholo

• Yintoni ioyile yeKrill?
• Umzimba wakho unokufaka i-Krill yeoyile ngcono
• I-oyile ye-Krill iqulethe ii-Antioxidants ezingaphezulu
• IziBonelelo zeMpilo yeoyile yeKrill
• I-oyile ye-Krill inokuphucula impilo yentliziyo ngaphezulu kweoyile yeentlanzi
• Ioyile yeentlanzi ayibizi kwaye ifikeleleka ngakumbi
• Ngaba kufuneka uthathe ioyile yeKrill okanye ioyile yeentlanzi?
• Umgca osezantsi

I-oyile yentlanzi, ethathwe kwiintlanzi ezinamafutha njengee-anchovies, i-mackerel kunye ne-salmon, yenye yezona zinto zixhaphakileyo ekudleni emhlabeni.

Izibonelelo zalo kwezempilo ikakhulu zivela kwiindidi ezimbini ze-omega-3 fatty acids - i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA). Zombini zibonisiwe ukuphucula impilo yentliziyo nengqondo, phakathi kwezinye izibonelelo.

Kutshanje, isongezelelo esibizwa ngokuba yi-krill oyile sivele njengenye imveliso etyebileyo kwi-EPA nakwi-DHA. Abanye abantu bade bathi ioyile yekrill ibonelela ngezibonelelo ezininzi kuneoyile yentlanzi.

Eli nqaku livavanya umahluko phakathi kweoyile yekrill kunye neoyile yentlanzi kwaye livavanye ubungqina ukumisela ukuba yeyiphi engcono kwimpilo yakho.

Yintoni ioyile yeKrill?

Uninzi lwabantu luyazi kakuhle ioyile yeentlanzi, kodwa bambalwa abantu abazi malunga nokongezwa kweoyile yekrill.

I-oyile ye-Krill ithathwa kwii-crustaceans ezincinci ezibizwa ngokuba yi-Antarctic krill. Ezi zidalwa zolwandle zizinto ekutyiwa kuzo kwizilwanyana ezininzi, kubandakanya iminenga, amatywina, oonombombiya kunye nezinye iintaka.

Njengeoyile yentlanzi, ioyile ye-krill ityebile kwi-EPA kunye ne-DHA, ezi ndidi zimbini ze-omega-3 fatty acids ezibonelela uninzi lwezibonelelo zempilo. Nangona kunjalo, iiasidi ezinamanqatha kwioyile yekrill zahlukile ngokwendlela ezakhiwe ngayo kwioyile yeentlanzi, kwaye oku kunokuba nefuthe kwindlela umzimba ozisebenzisa ngayo (,).

Ioyile yeKrill ijongeka yahlukile kuneoyile yentlanzi. Ngelixa i-oyile yentlanzi ihlala ingumthunzi otyheli, i-antioxidant eyenzeka ngokwendalo ebizwa ngokuba yi-astaxanthin inika ioyile yekrill umbala obomvu.

Ioyile yeKrill sisongezelelo esine-omega-3 fatty acids i-EPA kunye ne-DHA. Ubume bemichiza yee-asidi zayo ezinamanqatha kunye nombala obomvu ziyibeka ngokwahlukileyo kwioyile yeentlanzi.

Umzimba wakho unokufaka i-Krill yeoyile ngcono

Ngelixa ioyile yeentlanzi kunye neoyile yekrill yomibini ingumthombo obalaseleyo we-EPA kunye ne-DHA, olunye uphononongo lubonisa ukuba umzimba unokufunxa kwaye usebenzise ii-acid ezinamafutha e-krill ngcono kunezo ze-oyile yeentlanzi.

Iiasidi ezinamanqatha kwioyile yentlanzi zifumaneka ngohlobo lwe triglycerides. Kwelinye icala, okuninzi ii-acid ezinamafutha e-krill zifumaneka ngohlobo lwe-phospholipids, iingcali ezininzi ezikholelwa ukuba ziyanceda ekwandiseni ukufunxeka nokusebenza kwazo.

Olunye uphononongo lunike abathathi-nxaxheba nokuba yintlanzi okanye ioyile yekrill kwaye balinganisa amanqanaba ee-acid ezinamafutha egazini labo kwiintsuku ezimbalwa ezizayo.

Ngaphezulu kweeyure ezingama-72, uxinzelelo lwegazi lwe-EPA kunye ne-DHA lwaluphezulu kwabo bathatha ioyile yekrill. Ezi ziphumo zibonisa ukuba abathathi-nxaxheba bathathe ioyile yekrill ngcono kuneoyile yentlanzi ().

Olunye uphononongo lwanike abathathi-nxaxheba nokuba yoli yeentlanzi okanye malunga nesibini kwisithathu inani elifanayo leoyile yekrill. Omabini la manyango anyuse amanqanaba egazi e-EPA kunye ne-DHA ngenani elifanayo, nangona idosi yeoyile yekrill yayisezantsi ().

Nangona kunjalo, iingcali ezininzi ziluphonononge uncwadi kwaye zagqiba kwelokuba abukho ubungqina obaneleyo bokubonisa ukuba ioyile yekrill ifunxiwe okanye isetyenzisiwe ngcono kuneoyile yentlanzi (,).

Izifundo ezingaphezulu ziyafuneka ngaphambi kokuba kwenziwe nasiphi na isigqibo esichanekileyo.

Olunye uphononongo lubonisa ukuba ioyile yekrill inokufunxwa ngcono kuneoyile yentlanzi. Nangona kunjalo, uphando olongezelelweyo luyafuneka ngaphambi kokuba kwenziwe nasiphi na isigqibo esichanekileyo.

I-oyile ye-Krill iqulethe ii-Antioxidants ezingaphezulu

I-Antioxidants inceda ukukhusela umzimba kuxinzelelo lwe-oxidative, uhlobo lomonakalo weseli obangelwa ziimolekyuli ezibizwa ngokuba ziiradical radicals.

I-oyile ye-Krill iqulethe i-antioxidant ebizwa ngokuba yi-astaxanthin, engafumaneki kwioyile yeentlanzi ezininzi.

Abantu abaninzi babanga ukuba iastaxanthin kwioyile yekrill iyayikhusela kwi-oxidation kwaye iyigcina ingahambi rancid eshalofini. Nangona kunjalo, akukho phando luchazayo luye lwangqina eli bango.

Nangona kunjalo, uphando lubonise ukuba iipropathi zokulwa ne-astaxanthin kunye ne-anti-inflammatory zinokubonelela ngezibonelelo zempilo yentliziyo ().

Umzekelo, olunye uphononongo lubonise ukuba i-astaxanthin ebekelwe bucala yehlisa i-triglycerides kwaye yonyusa "ukulunga" kwe-cholesterol ye-HDL kubantu abane-lipids yegazi ().

Nangona kunjalo, olu phononongo lubonelele nge-astaxanthin kwiidosi ezinkulu kakhulu kunalezo ubunokuzifumana rhoqo kwizongezo zeoyile yekrill. Akucaci ukuba izixa ezincinci ziya kubonelela ngezibonelelo ezifanayo.

I-oyile ye-Krill iqulethe i-antioxidant enamandla ebizwa ngokuba yi-astaxanthin, enokuyikhusela kwi-oxidation kunye nokubonelela ngezibonelelo zempilo yentliziyo.

IziBonelelo zeMpilo yeoyile yeKrill

I-oyile ye-Krill inokuphucula impilo yentliziyo ngaphezulu kweoyile yeentlanzi

Ioyile yentlanzi yaziwa kakhulu ngeziphumo zayo eziluncedo kwimpilo yentliziyo, kodwa izifundo ezininzi zibonise ukuba ioyile yekrill nayo inokuyiphucula impilo yentliziyo, ngokunokwenzeka ukuya kuthi ga kwinqanaba elikhulu.

Olunye uphononongo lwaluthathe inxaxheba kwi-cholesterol ephezulu yegazi ithatha ioyile yeentlanzi, ioyile yekrill okanye indawo ye-placebo mihla le kangangeenyanga ezintathu. Iidosi zahluka ngokusekwe kubunzima bomzimba ().

Kufumanise ukuba zombini ioyile yeentlanzi kunye neoyile yekrill ziphucule iimeko ezinobungozi besifo sentliziyo.

Nangona kunjalo, bafumanise ukuba i-krill ye-oyile yayisebenza ngakumbi kuneoyile yeentlanzi ekwehliseni iswekile yegazi, i-triglycerides kunye ne-cholesterol "embi" ye-LDL.

Mhlawumbi nokuba kunomdla ngakumbi, uphononongo lufumanise ukuba ioyile yekrill yayisebenza ngakumbi kuneoyile yeentlanzi, nangona yayinikwe ngeedosi ezisezantsi.

Kufanelekile ukuba sikhankanye ukuba esi sisifundo esinye kuphela. Ke ngoko, uphando oluninzi luyafuneka ukuthelekisa iziphumo zeoyile yekrill kunye neoyile yeentlanzi kwimpilo yentliziyo.

Olunye uphononongo lufumanise ukuba ioyile yekrill yayisebenza ngakumbi kuneoyile yeentlanzi ekwehliseni umngcipheko wesifo sentliziyo. Uphando olungakumbi luyafuneka ukuqinisekisa ezi ziphumo.

Ioyile yeentlanzi ayibizi kwaye ifikeleleka ngakumbi

Olunye uncedo olunokuthi ioyile yeentlanzi ibenayo ngaphezulu kweoyile yekrill kukuba ixabisa kakhulu kwaye iyafikeleleka.

Ngelixa ioyile yekrill inokwabelana kwaye idlule nakwizibonelelo zempilo yeoyile yeentlanzi, iza ngexabiso eliphezulu. Ngenxa yeendlela zokuvuna ezibizayo kunye neendlela zokulungisa, i-krill yeoyile inokuhlala ibiza amaxesha angama-10 kuneoyile yentlanzi.

Nangona kunjalo, ioyile yeentlanzi ayitshiphu nje. Kwakhona kuhlala kufikeleleka ngakumbi.

Kuxhomekeka kwindawo ohlala kuyo kunye nevenkile, usenokuba nexesha elinzima lokufumana izongezo zeoyile yekrill, kwaye uya kufumana ukhetho oluncinci kunoyile yentlanzi.

Xa kuthelekiswa neoyile yekrill, ioyile yentlanzi ihlala ibiza kakhulu kwaye ifikeleleka ngakumbi.

Ngaba kufuneka uthathe ioyile yeKrill okanye ioyile yeentlanzi?

Ngokubanzi, zombini izongezo ziyimithombo elungileyo ye-omega-3 fatty acids kwaye zinophando olusemgangathweni lokuxhasa izibonelelo zazo zezempilo.

Obunye ubungqina bucebisa ukuba ioyile yekrill inokusebenza ngakumbi kuneoyile yentlanzi ekuphuculeni izinto ezinobungozi kwisifo sentliziyo. Nangona kunjalo, olu phando lilinganiselwe, kwaye akukho zifundo zongezelelekileyo ziqinisekisileyo ukuba enye ingaphezulu kwenye.

Ngenxa yomahluko ogqithileyo kumaxabiso kunye nophando olunqongopheleyo olubonisa ukuba enye ibhetele kunenye, kunokuba sengqiqweni ukongeza ngeoyile yeentlanzi.

Nangona kunjalo, unokufuna ukuthatha ioyile yekrill ukuba unengeniso eyongezelelweyo oyichithayo kwaye ufuna ukulandela uphando olulinganiselweyo olucebisa ukuba ioyile yekrill ifunxwe ngcono kwaye inokuba nezibonelelo zempilo enkulu.

Kubalulekile ukuba uqaphele ukuba iintlanzi kunye neoyile yekrill zinokuchaphazela ukujiya kwegazi, ke ukuba ngoku uthatha amayeza okucoca igazi okanye unesifo segazi, thetha nomboneleli wakho wezempilo ngaphambi kokuba uthathe esinye sezongezo.

Qinisekisa ukuba uthetha nomboneleli wakho wezempilo ukuba unayo nayiphi na imbali yentlanzi okanye i-shellfish.

I-oyile yentlanzi inokuba lukhetho olufanelekileyo ukuba ujonge umthombo we-omega-3 ngexabiso eliphantsi. Ukuba ungachitha imali eyongezelelweyo, unokufuna ukuqaphela ioyile yekrill ngezibonelelo zayo ezinokubakho kwezempilo, nangona uphando oluninzi luyafuneka.

Umgca osezantsi

Ngelixa i-oyile yentlanzi ithathwa kwintlanzi enamafutha, i-krill yeoyile yenziwe ngee-crustaceans ezincinci ezibizwa ngokuba yi-Antarctic krill.

Olunye uphononongo lubonakalisile ukuba ioyile yekrill inokuthi ifunxwe ngcono ngumzimba kwaye isebenze ngakumbi ekuphuculeni umngcipheko wesifo sentliziyo. Nangona kunjalo, kufuneka uphando olongezelelekileyo lokuqinisekisa ezi ziphumo.

Ukuba ujonge isongezelelo esityebileyo kwi-EPA kunye ne-DHA ngexabiso elifanelekileyo, ioyile yentlanzi inokuba lolona khetho lwakho.

Kwelinye icala, ukuba uzimisele ukusebenzisa imali eyongezelelweyo ngezibonelelo ezinokubakho zempilo, unokufuna ukuthatha ioyile yekrill.

Ngaphandle kokungafani kwabo, ioyile ye-krill kunye neoyile yeentlanzi yimithombo emikhulu ye-DHA kunye ne-EPA kwaye banophando oluninzi lokuxhasa izibonelelo zabo zempilo.