Izibonelelo ezi-6 kunye nokuSetyenziswa kwe-Omega-3s yolusu kunye neenwele

Umxholo

• 1. Ngamana unokukhusela ekonakaleni kwelanga
• 2. Ngamana unokunciphisa amaqhakuva
• 3. Ngamana ungalinda isikhumba esomileyo, esibomvu, okanye esirhawuzelelayo
• 4–6. Olunye ulusu olunokubakho lolusu kunye neenwele
• Umgca wezantsi

Amafutha e-Omega-3 aphakathi kwezona zondlo zifundwayo.

Zininzi ekutyeni okufana ne-walnuts, ukutya kwaselwandle, iintlanzi ezinamanqatha, kunye nembewu kunye neeoyile zezityalo. Zahlulwe zaziindidi ezintathu: i-alpha-linolenic acid (ALA), i-eicosapentaenoic acid (EPA), kunye ne-docosahexaenoic acid (DHA).

Amafutha e-Omega-3 adume ngokufumana izibonelelo ezinamandla zempilo, kubandakanya amandla abo okulwa nokudakumba, ukudumba okungaphantsi, kunye nokunciphisa iimpawu zesifo sentliziyo. Kwaye enye into eyaziwayo kancinci kukuba banokuxhamla ulusu kunye neenwele (,,,).

Nazi izibonelelo ezi-6 ezisekwe kwinzululwazi ze-omega-3 zolusu kunye neenwele zakho.

1. Ngamana unokukhusela ekonakaleni kwelanga

I-Omega-3s inokukhusela kwimitha yelanga eyingozi ye-ultraviolet A (UVA) kunye nemitha ye-ultraviolet B (UVB).

Izifundo zibonise ukuba ukongeza ngokudityaniswa kwe-DHA kunye ne-EPA-ezimbini ze-omega-3s ezinexesha elide- zinokunciphisa ubuntununtunu besikhumba kwimitha ye-ultraviolet (UV) ().

Kwisifundo esinye esincinci, abathathi-nxaxheba abatya i-4 gram ye-EPA kwiinyanga ezi-3 bonyuse ukunganyangeki kwabo kukutshiswa lilanga nge-136%, ngelixa kungekho lutshintsho lubonakalayo kwiqela le-placebo ().

Kwesinye isifundo, abathathi-nxaxheba basebenzise ioyile yesardine ene-EPA- kunye ne-DHA eluswini lwabo emva kokuvezwa kwe-UVB ngamava abomvu angaphantsi kweepesenti ezingama-25, xa kuthelekiswa neqela lolawulo. Nangona kunjalo, ezinye iintlobo ze-omega-3s azikhange zisebenzise iziphumo ezifanayo ().

Kukho ubungqina bokuba i-omega-3s nayo ingabunciphisa ubuzaza beempawu ezithile zokuphazamiseka kwefotosensitivity, kubandakanya irhashalala okanye iblisters ezele lulwelo emva kokuvezwa kwe-UV ().

Nangona kunjalo, zimbalwa izifundo kwesi sihloko, kwaye kufuneka uphando oluninzi ngaphambi kokuba kwenziwe izigqibo.

I-Omega-3s ingalonyusa uxhathiso lolusu lwakho ekutshisweni lilanga, inciphise ubuzaza bokubomvu kolusu emva kokuvezwa kwe-UV, kunye nokunciphisa iimpawu ezithile zokuphazamiseka kwefotosensitivity. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

2. Ngamana unokunciphisa amaqhakuva

Ukutya okunotye kwi-omega-3s kunokunceda ekuthinteleni okanye kunciphise ubukhali bamabala.

I-Omega-3s ibonakalisiwe ukunciphisa ukudumba, kwaye ubungqina obutsha bucebisa ukuba i-acne inokubangelwa ikakhulu kukudumba. Ngenxa yoko, ii-omega-3s zinokuthi ngokungangqalanga zilwe namaqhakuva (,).

Izifundo ezimbalwa zixele ukwehla kwezilonda zamabala xa kusongezwa i-omega-3s, nokuba iyodwa okanye idityaniswe nezinye izakhamzimba (,,,).

Izongezo ze-Omega-3 zikwabonakala ngathi zinciphisa iziphumo ebezingalindelekanga ze-isotretinoin, ichiza eliqhele ukusetyenziselwa ukunyanga induna ebukhali okanye enganyangekiyo ().

Nangona kunjalo, zimbalwa izifundo eziqwalasele iimpembelelo ze-omega-3s zodwa- kunokuba zidityaniswe nezinye iikhompawundi- kwaye iziphumo zibonakala zahluka ngokwahlukeneyo. Ke, kufuneka uphando olungakumbi.

Izongezo ze-Omega-3, zithathwa zodwa okanye zidityaniswe nezinye izongezo, zinokunceda ukuthintela induna okanye ukunciphisa ubunzima bayo. Nangona kunjalo, uphando oluninzi luyafuneka ukuqinisekisa ezi ziphumo.

3. Ngamana ungalinda isikhumba esomileyo, esibomvu, okanye esirhawuzelelayo

I-Omega-3s ingaluthambisa ulusu kwaye ilwe nobomvu, owomileyo, okanye ulusu olurhawuzayo olubangelwa kukuphazamiseka kolusu njenge-atopic dermatitis kunye ne-psoriasis.

Kungenxa yokuba i-omega-3s ibonakala ngathi iphucula umsebenzi wokuthintela ulusu, ukutywina kufume kunye nokugcina izinto ezingafunekiyo (,).

Kwisifundo esinye esincinci, abasetyhini abatya malunga nesiqingatha setispuni (i-2.5 ml) yeoyile yeflakisi etyebileyo ene-omega-3 mihla le bafumana ukwanda kwe-39% kwi-hydration yolusu emva kweeveki ezili-12. Ulusu lwabo lwalunoburhabaxa kwaye lubuthathaka kunolo lweqela le-placebo ().

Ukutya okuphezulu kwe-omega-3s kuye kwanxulunyaniswa nomngcipheko osezantsi we-atopic dermatitis kwiintsana kunye neempawu zokuphucula i-psoriasis kubantu abadala. Nangona kunjalo, ezinye izifundo khange zikwazi ukuphinda-phinda ezi ziphumo (,,).

Iidosi ezahlukeneyo kunye neemowudi zokuhanjiswa ezisetyenzisiweyo phakathi kwezifundo zinokubangela ukuba kufunyanwe iziphumo ().

Yiyo loo nto uphando olwenziweyo luyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla.

I-Omega-3s inokucoca ulusu lwakho kwaye luyikhusele kwiziphazamiso kunye nokuphazamiseka kolusu njenge-atopic dermatitis kunye ne-psoriasis. Nangona kunjalo, kufuneka uphando olongezelelekileyo ukuqinisekisa ezi ziphumo.

4–6. Olunye ulusu olunokubakho lolusu kunye neenwele

I-Omega-3s nayo inokubonelela ngezibonelelo ezongezelelweyo.

1. Ngamana ungakhawulezisa ukuphilisa amanxeba. Uphando lwezilwanyana lubonisa ukuba i-omega-3s ehanjiswa ngenqanawa okanye ngokusetyenziswa ngokwemixholo inokukhawulezisa ukuphilisa inxeba, kodwa uphando lomntu luyafuneka ().
2. Ngamana unokunciphisa umngcipheko womhlaza wolusu. Ukutya okunotyebi kwi-omega-3s kunokuthintela ukukhula kwethumba kwizilwanyana. Nangona kunjalo, uphando ebantwini luyafuneka ukuqinisekisa oku (,).
3. Ngamana kunokunyusa ukukhula kweenwele kunye nokunciphisa ukulahleka kweenwele. Ityhubhu yovavanyo kunye nezifundo zezilwanyana zicebisa ukuba i-omega-3s inokukhulisa ukukhula kweenwele. Izifundo ezingakumbi kwiziphumo ze-omega-3s ekukhuleni kweenwele kunye nelahleko ebantwini ziyafuneka (,).

Kubalulekile ukuba uqaphele ukuba linani elincinci kuphela lezifundo eziphande ngezi zibonelelo ebantwini. Kwaye, izifundo zihlala zisebenzisa izongezo ezininzi ngaxeshanye, zisenza kubenzima ukwahlula iziphumo ze-omega-3s kwezo zezinye izongezo. Ngenxa yoko, kufuneka uphando olungakumbi.

I-Omega-3s inokukhawulezisa ukuphilisa amanxeba, yonyuse ukukhula kweenwele, inciphise ukulahleka kweenwele, kwaye yehlise nomngcipheko womhlaza wolusu. Oko kwathethi, ezinye izifundo ziyafuneka ukuqinisekisa ezi zibonelelo.

Umgca wezantsi

I-Omega-3s ngamafutha asempilweni afumaneka kwintlanzi, ukutya kwaselwandle, kunye nokutya kwezityalo ezinjenge-walnuts, imbewu yeflakisi, imbewu ye-hemp, kunye nembewu ye-chia.

Ukongeza kwizibonelelo zabo ezinamandla zempilo, la mafutha anokuzinceda iinwele zakho kunye nolusu. Nangona uphando lilinganiselwe, kubonakala ngathi kukonyusa ukumelana nolusu lwakho ekutshisweni lilanga, ukunciphisa amaqhakuva, kunye nokukhusela kulusu olomileyo, olubomvu nolurhawuzayo.

Lilonke, la mafutha asempilweni lulongezo olulula nolufanelekileyo ekutyeni kwakho, njengoko zinganeli nje ukunceda iinwele nolusu lwakho kodwa kunye nempilo yakho iyonke.