I-Omega-3 kunye noxinzelelo

Umxholo

• Ioli yeentlanzi
• Oko kuthethwa luphando malunga ne-omega-3s kunye noxinzelelo
• Iifom kunye needosi ze-Omega-3
• Iingozi kunye neengxaki
• Imbonakalo

Ushwankathelo

I-Omega-3 fatty acids ibaluleke kakhulu kwimisebenzi yabo emininzi emzimbeni. Ifundwe kakuhle kwiziphumo zayo kwintliziyo kunye nokudumba- kunye nempilo yengqondo.

Ke siyazi ntoni? Ngaphezulu kweminyaka eli-10, abaphandi bebefunda iimpembelelo ze-omega-3 ezinokubakho kuxinzelelo, kunye nezinye iimeko zengqondo kunye nokuziphatha. Nangona uphando lutshanje, kwaye kuninzi ekufuneka kwenziwe ngaphambi kokuba kwenziwe izigqibo zokugqibela, kuye kwathembisa. Uninzi lwezifundo lubonisa ukuba ii-omega-3s zinokuba luncedo ekunyangeni ezinye iindlela zokudakumba.

Qhubeka ufunda ukuze ufunde ngakumbi ngophando kunye neenzuzo ze-omega-3 kunye neziphumo ebezingalindelekanga.

Ioli yeentlanzi

Zintathu iindidi eziphambili ze-omega-3s ekutyeni, kwaye ezimbini zifumaneka kwioyile yeentlanzi: i-DHA (docosahexaenoic acid) kunye ne-EPA (eicosapentaenoic acid). Unokufumana ioyile yeentlanzi ngokubandakanya iintlanzi kwisidlo sakho okanye ngesongezelelo.

Kubandakanywa ioyile yeentlanzi kunye ne-omega-3s njengenxalenye yokutya okunempilo kubonisiwe ukuphucula okanye, kwezinye iimeko, kuthintela iimeko zempilo ezininzi, kubandakanya isifo sentliziyo, isifo samathambo, kunye ne-cholesterol ephezulu. Ezinye iimeko ziphandiwe kwaye kujongeka ngathi zinokuncedwa nge-omega-3 kunye neoyile yeentlanzi. Oku kubandakanya i-ADHD kunye nezinye iindlela zomhlaza.

Kuhle ukuba uqaphele ukuba ioyile yeentlanzi kunye neoyile yesibindi ye-cod azifani. Ioli yeentlanzi ayinazo ezinye iivithamini ezinjenge-D kunye ne-A.

Oko kuthethwa luphando malunga ne-omega-3s kunye noxinzelelo

Ingqondo yakho ifuna uhlobo lwamafutha acid akwi-omega-3s ukuze asebenze ngokufanelekileyo. Kukholelwa ngabanye ukuba abo bafumana uxinzelelo abanako ukufumana i-EPA kunye ne-DHA eyaneleyo. Esi sisiseko sokuba abaphandi basebenzise njengoko befunda izibonelelo ezinokubakho zokusebenzisa i-omega-3 kunye neoyile yeentlanzi ukunyanga uxinzelelo.

, Abaphandi baphonononge idatha kwizifundo ezintathu ezisebenzisa i-EPA kunyango lweentlobo ezintathu zoxinzelelo: ukuphindaphinda ukudakumba okukhulu kubantu abadala, uxinzelelo olukhulu ebantwaneni, kunye noxinzelelo lwe-bipolar. Uninzi lwezifundo ezithatha i-EPA kuzo zonke iintlobo lubonise ukuphucuka okubonakalayo kwaye zixhamle kwi-EPA xa kuthelekiswa nezo zine-placebo.

I-omega-3s kunye noxinzelelo lubonise ukuba i-DHA inokudlala indima ebalulekileyo kunye ne-EPA kunyango lweentlobo ezahlukeneyo zokudakumba. Abo banexinzelelo oluncinci, uxinzelelo lwasemva kokubeleka, kunye nemibono yokuzibulala babenamanqanaba asezantsi e-EPA kunye ne-DHA. Olu phononongo lubonise ukuba indibaniselwano ye-EPA kunye ne-DHA efumaneka kwioyile yeentlanzi kubonakala ngathi ziphucula iimpawu zokudakumba kwabathathi-nxaxheba abavavanyiweyo.

Lilonke, uphando olwenziweyo ukuza kuthi ga ngoku lubonakala luhle ekusetyenzisweni kweoyile yeentlanzi kunye ne-omega-3 kunyango nasekulawuleni uxinzelelo. Nangona kunjalo, uninzi lwezifundo luyasamkela isidingo sophando olukhulu kunye nophando oluqhubekayo ngalo mbandela.

Iifom kunye needosi ze-Omega-3

I-Omega-3s inokongezwa kwindlela otya ngayo ngeendlela ezahlukeneyo. Ezinye zazo zezi:

• ukongeza iintlanzi ekudleni kwakho, ngakumbi isalmon, itrout, ityhuna kunye neentlanzi
• izongezo zeoyile yeentlanzi
• ioli yeflakisi
• i-algae oyile
• i-oyile yecanola

Icebisa ukuba utye i-2-3 inkonzo yeentlanzi veki nganye, kubandakanya iintlobo ezahlukeneyo. Ukukhonza umntu omdala zii-ounces ezi-4. Ukukhonza umntwana zii-ounces ezi-2.

Umthamo wokunyanga iimeko ezahlukeneyo zempilo kunye nezongezo ziyahluka kwimeko kunye nobukhali bayo. Kuya kufuneka uqiniseke ukuba uthetha nogqirha wakho malunga nokuba yeyiphi idosi ekulungeleyo kwaye ngaphambi kokuba ungeze naluphi na ukongezwa kwirejimeni yakho yezempilo.

Iingozi kunye neengxaki

Akufanele uthathe i-omega-3 ngaphezulu kunokuba ucebisa ugqirha wakho njengoko kunokuba yingozi kwimpilo yakho. Uninzi lweeasidi ezinamanqatha kwi-omega-3s zinokuba nefuthe elibi kwimpilo yakho. Iziphumo ezibi zibandakanya:

• ukwanda kwe-cholesterol ye-LDL
• ubunzima bokulawula amanqanaba eswekile yegazi
• umngcipheko ophezulu wokopha

Abantwana kunye nabasetyhini abakhulelweyo banokuba semngciphekweni kwi-mercury kwezinye iintlanzi kwaye akufuneki bathathe ioyile yeentlanzi okanye batye iintlobo ezithile zeentlanzi ngaphandle kokuqala bathethe nogqirha wabo. Xa usebenzisa intlanzi ethile, kukho umngcipheko ophezulu wetyhefu ye-mercury. Ezi ntlobo zeentlanzi zibandakanya:

• albacore ityhuna
• imackerel
• intlanzi yeswedi
• intlanzi

Ukuba u-aleji kwi-shellfish, kuya kufuneka uthethe nogqirha wakho ngaphambi kokuba uthathe izongezo zeoyile yeentlanzi. Okwangoku akukabikho phando lwaneleyo lwenziweyo lokujonga ukuba ngaba ziyakuchaphazela ukungavumi komzimba okanye hayi.

Ioyile yeentlanzi kunye ne-omega-3 isongezo sinokusebenzisana namanye amayeza- kubandakanya amanye angaphezulu kwekhawuntari. Thetha nogqirha wakho ngaphambi kokuqala naziphi na izongezo okanye iivithamini.

Imbonakalo

Lilonke, uphando olwenziweyo ukuza kuthi ga ngoku lubonakalisile inzuzo yokusebenzisa i-omega-3 kunye neoyile yeentlanzi kunyango lweengxaki ezahlukeneyo zokudakumba, ngokudibanisa nolunye unyango.

Ngelixa kusekho uphando olwenziweyo ekufuneka lwenziwe kule ndawo, iziphumo zokuqala zikhangeleka zilungile. Nangona zimbalwa iziphumo ebezingalindelekanga ekufumaneni inani elicetyiswayo leoyile yeentlanzi kunye ne-omega-3s kwisidlo sakho, kufanele ukuba ibe yinto oxoxa ngayo nogqirha wakho. Nangona i-oyile yeentlanzi iyongezwa ngokwendalo, kuya kufuneka uthethe nogqirha wakho kuqala ukuze uqiniseke ukuba ayisebenzisani namanye amayeza okanye enye imeko yonyango.

Ngamanye amayeza kunye nokuncedisa, oku kunokukunceda kunyango lwexinzelelo.