Ngaba iOmega-3 yeoyile yeentlanzi inokukunceda ukuba wehlise ubunzima?

Umxholo

• Yintoni ioyile ye-Omega-3 yeentlanzi?
• Ioyile yeentlanzi inokunciphisa indlala kunye nokutya
• Ioyile yeentlanzi inokunyusa iMetabolism
• Ioyile yeentlanzi inokuthi inyuse iimpembelelo zokuzilolonga
• Ioyile yeentlanzi inokukunceda ulahlekelwe ngamafutha kunye nee-intshi
• Isisombululo kunye noKhuseleko
• Umgca osezantsi

Ioyile yeentlanzi yenye yezona zinto zixhaphakileyo kwintengiso.

Ityebile kwi-omega-3 fatty acids, enikezela ngezibonelelo ezahlukeneyo zempilo, kubandakanya impilo engcono yengqondo kunye nengqondo, umngcipheko wokuncitshiswa koxinzelelo kunye nempilo yolusu ebhetele (,,,).

Abaphandi bacebise ukuba i-omega-3s ye-oyile yeentlanzi inokunceda abantu ukunciphisa umzimba ngokulula. Nangona kunjalo, izifundo azidibani, kwaye izimvo malunga nale nzuzo zinokuhlala zahluliwe.

Eli nqaku liphonononga ubungqina obukhoyo malunga nokuba ii-omega-3s ezivela kwioyile yeentlanzi zingakunceda ukunciphisa umzimba.

Yintoni ioyile ye-Omega-3 yeentlanzi?

I-Omega-3 fatty acids lusapho lwamafutha olubalulekile kwimpilo yabantu.

Kukho iintlobo ezininzi zamafutha omega-3, kodwa ezona zibalulekileyo zinokuhlelwa ngokwamaqela amabini aphambili:

• I-omega-3 fatty acids ebalulekileyo: I-Alpha-linolenic acid (ALA) kuphela kwe-omega-3 fatty acid. Ifunyanwa kuluhlu olubanzi lokutya kwezityalo. IiWalnuts, imbewu ye-hemp, imbewu ye-chia, i-flaxseeds kunye neeoyile zayo zezona zinto zityebileyo.
• Ityathanga elide omega-3 fatty acids: Ezi zimbini zaziwa kakhulu zii-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA). Zifumaneka ikakhulu kwioyile yeentlanzi kunye neentlanzi ezinamanqatha, kodwa nakwiintlanzi zaselwandle, ulwelwe kunye neoyile yealgae.

I-ALA ithathwa njengebalulekileyo kuba umzimba wakho awunakuyivelisa. Oku kuthetha ukuba kuya kufuneka ufumane olu hlobo lwamafutha kwisidlo sakho.

Ngakolunye uhlangothi, i-EPA kunye ne-DHA ayithathwa njengeyona nto ibalulekileyo, kuba umzimba womntu unokusebenzisa i-ALA ukuvelisa.

Nangona kunjalo, olu tshintsho alusebenzi kakuhle ebantwini. Umzimba wakho ujika malunga ne-2-10% ye-ALA oyisebenzisa kwi-EPA kunye ne-DHA ().

Ngesi sizathu, uninzi lweengcali zempilo zicebisa ukuthatha malunga ne-200-300 mg ye-EPA kunye ne-DHA ngosuku. Unokwenza oku ngokutya malunga nezahlulo ezibini zeentlanzi ezinamanqatha ngeveki, okanye ungathatha isongezelelo.

I-EPA kunye ne-DHA bayabandakanyeka kwimisebenzi ebalulekileyo yomzimba kwaye badlala indima ebaluleke kakhulu kuphuhliso lobuchopho kunye neliso kunye nokusebenza (,).

Uphononongo lubonisa ukuba ukugcina amanqanaba afanelekileyo e-EPA kunye ne-DHA kunokunceda ekuthinteleni ukudumba, uxinzelelo, umhlaza webele kunye nokunqongophala kokuphazamiseka kwengqondo (ADHD) (,,,).

Zininzi ii-oyile zentlanzi ze-omega-3 ezongezelelweyo kwimarike, zihlala zifumaneka njengamachiza eoyile okanye njengezingxobo.

Isishwankathelo: Ioyile yeentlanzi ityebile kwi-omega-3s EPA kunye ne-DHA, ebandakanyeka kwimisebenzi emininzi ebalulekileyo yomzimba. Eminye imithombo yezi omega-3s zibandakanya iintlanzi ezinamanqatha, ukutya kwaselwandle kunye nolwelwe.

Ioyile yeentlanzi inokunciphisa indlala kunye nokutya

I-oyile yentlanzi ye-omega-3s inokunceda abantu ukuba banciphise ubunzima ngeendlela ezininzi, eyokuqala ibandakanya ukunciphisa indlala kunye nokutya.

Esi siphumo sinokuba luncedo ngakumbi kwabo balandela ukutya okunciphisa umzimba, ngamanye amaxesha okukhokelela ekwandeni kweemvakalelo zendlala.

Kwisifundo esinye, abantu abasempilweni ngokutya okunciphisa umzimba badle abangaphantsi kwe-0.3 yeegram okanye ngaphezulu kwe-1.3 yeoyile ye-oyile ye-oyile-3s ngosuku. Iqela leoyile ephezulu-yeentlanzi zichaze ukuba zivakalelwa ngokugqibeleleyo ukuya kuthi ga kwiiyure ezimbini emva kwesidlo ().

Nangona kunjalo, ezi ziphumo azikho kwindalo iphela.

Umzekelo, kolunye uphononongo oluncinci, abantu abadala abasempilweni abangalandeli idosi yokunciphisa umzimba banikwa iigramu ezintlanu zeoyile yeentlanzi okanye indawo ye-placebo yonke imihla.

Iqela leoyile yeentlanzi linike ingxelo malunga ne-20% encinci igcwele emva kwesidlo sakusasa esiqhelekileyo kwaye banamava e-28% yomnqweno wokutya ().

Ngaphezulu, izifundo ezininzi kwizigulana ezinomhlaza okanye isifo sezintso zixele ukonyuka kwesidlo okanye ukutya ikhalori kwezo zinikwe ioyile yeentlanzi, xa kuthelekiswa nezinye ezinikwe indawo ye-placebo (,,).

Into enomdla kukuba, olunye uphononongo luqwalasele ukuba i-oyile yeentlanzi i-omega-3s inyuse amanqanaba e-hormone yokugcwala kubantu abatyebe kakhulu, kodwa yehla amanqanaba ehomoni efanayo kubantu abangatyebileyo ().

Ke, kunokwenzeka ukuba iziphumo ziyahluka ngokuxhomekeka kwinqanaba lempilo kunye nokutya. Nangona kunjalo, kufuneka uphando olongezelelekileyo ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Isishwankathelo: Ioyile yeentlanzi inokuba luncedo kakhulu ekunciphiseni indlala kunye nokutya kubantu abasempilweni emva kokutya okunciphisa umzimba. Nangona kunjalo, kufuneka uphando olongezelelekileyo.

Ioyile yeentlanzi inokunyusa iMetabolism

Enye indlela yeoyile yeentlanzi i-omega-3s inokukunceda ukunciphisa umzimba kukonyusa imetabolism.

Imetabolism yakho inokulinganiswa ngenqanaba lokunciphisa umzimba, elimisela inani leekhalori ozitshisayo suku ngalunye.

Iqondo lakho lokuphakama kokuphakama kokutya liphezulu, okukhona usitshisa iikhalori ngakumbi kwaye kulula ukuba unciphise umzimba kwaye uzigcine.

Olunye uphononongo oluncinci luxele ukuba xa abantu abadala abasempilweni bethatha iigrama ezi-6 zeoyile yeentlanzi ngosuku ngeeveki ezili-12, amaqondo abo okunciphisa umzimba enyuka nge-3.8% ().

Kwesinye isifundo, xa abasetyhini abadala abasempilweni bethatha iigrama ezi-3 zeoyile yentlanzi ngemini kangangeeveki ezili-12, amaqondo emetabolism anyuke nge-14%, elingana nokutsha kweekhalori ezili-187 ngosuku ().

Kutshanje, uphononongo lufumanise ukuba xa abantu abadala abasempilweni bethatha iigrama ezi-3 zeoyile yentlanzi ngemini kangangeeveki ezili-12, izinga labo lokunciphisa umzimba lenyuke nge-5.3% ().

Uninzi lweengxelo zophando ezonyukayo kumanqanaba emetabolism zikwabonile ukwanda kobunzima bemisipha. Imisipha iyatshisa iikhalori ezininzi kunamafutha, ke ngoko ukwanda kobunzima bemisipha kunokuchaza amaqondo aphezulu emetabolism abonwe kwezi zifundo.

Oko kwathiwa, ayizizo zonke izifundo eziye zaqaphela oku. Ke, kufuneka uphando olongezelelekileyo ukuze kuqondwe ngqo iziphumo zeoyile yeentlanzi kumanqanaba emetabolism ().

Isishwankathelo: Ioyile yeentlanzi inokunyusa isantya semetabolism yakho. I-metabolism ekhawulezayo inokukunceda utshise iikhalori ezininzi ngosuku kwaye unokulahlekelwa ubunzima.

Ioyile yeentlanzi inokuthi inyuse iimpembelelo zokuzilolonga

Iziphumo ze-oyile yeentlanzi zinokungapheleli ekunyuseni inani leekhalori ozitshisayo suku ngalunye.

Uphando lubonisa ukuba ukusebenzisa ioyile yeentlanzi kunokunyusa inani leekhalori kunye nenani lamafutha owatshisayo ngexesha lokuzilolonga.

Abaphandi bakholelwa ukuba oku kuyenzeka kuba ioyile yeentlanzi inokukunceda ukuba utshintshe usebenzisa ii-carbohydrate uye kumanqatha njengomthombo wepetroli ngexesha lokuzilolonga ().

Olunye uphononongo lwenza ingxelo yokuba abasetyhini banikwa iigrama ezi-3 zeoyile yeentlanzi ngosuku ngeeveki ezili-12 batshisa i-10% ngaphezulu kweekhalori kunye ne-19-27% yamafutha ngakumbi xa besebenzisa ().

Oku kufumanisa kungachaza ukuba kutheni ezinye izifundo zifumanise ukuba ukuthatha izongezo zeoyile yeentlanzi ngokudibanisa nokuzilolonga kwakusebenza ngakumbi ekunciphiseni amafutha emzimbeni kunokuzilolonga kuphela ().

Nangona kunjalo, olunye uphononongo lufumanise ukuba ioyile yeentlanzi ayibonakali ichaphazela uhlobo lwamafutha asetyenziswa ngumzimba ngexesha lokuzilolonga. Ke ngoko, kufuneka uphando oluninzi ngaphambi kokuba kwenziwe izigqibo ezinamandla (,).

Isishwankathelo: Ioyile yeentlanzi inokunceda ukwandisa inani leekhalori kunye nenani lamafutha atshisiweyo ngexesha lokuzilolonga, zombini ezinokukunceda ukunciphisa umzimba. Nangona kunjalo, kufuneka uphando olongezelelekileyo.

Ioyile yeentlanzi inokukunceda ulahlekelwe ngamafutha kunye nee-intshi

Nokuba i-oyile yentlanzi i-omega-3s ayincedi abanye abantu ukuba banciphise umzimba, basenokubanceda ukuba bakhe izihlunu kwaye balahle amanqatha omzimba.

Ngamanye amaxesha ubunzima bakho kwisikali bunokulahlekisa. Isenokuhlala injalo nokuba ufumana izihlunu kwaye ulahlekelwe ngamanqatha.

Kungenxa yoko le nto abantu abafuna ukunciphisa umzimba bahlala bekhuthazwa ukuba basebenzise iteyiphu yokulinganisa okanye balandelele iipesenti zomzimba wabo zokuvavanya inkqubela phambili, kunokuba bathembele kuphela kwisikali.

Sebenzisa ubunzima bomzimba ukulandelela ukulahleka kwamafutha omzimba kunokucacisa ukuba kutheni ezinye izifundo zisilele ukufumana nasiphi na isiphumo seoyile ye-omega-3s ekulahlekeni kobunzima. Nangona kunjalo, izifundo ezisebenzisa imilinganiselo echanekileyo yokulahleka kwamafutha zihlala zixelela elinye ibali.

Umzekelo, uphononongo lwabantu abangama-44 baxela ukuba abo banikwe iigram ezi-4 zeoyile yeentlanzi ngosuku behlulekile ukunciphisa umzimba kunabo banikwe indawo ye-placebo.

Nangona kunjalo, iqela leoyile yeentlanzi lalahla i-1.1 yeepawundi ngaphezulu (i-0.5 kg) yamafutha omzimba kwaye yakha i-1.1 yeepawundi ngaphezulu (i-0.5 kg) yemisipha kunaleyo inganikwanga ioyile yeentlanzi ().

Kwesinye isifundo, abantu abadala abathandathu abasempilweni bathathe indawo ye-6 gram yamafutha kwizidlo zabo nge-6 gram yeoyile yentlanzi suku ngalunye iiveki ezintathu. Khange baphinde baphulukane nobunzima emva kokutya okuneoli eninzi, kodwa baphulukene namafutha omzimba ().

Ngokufanayo, olunye uphononongo oluncinci luqaphele ukuba abantu abathathe i-3 gram yeoyile yeentlanzi ngosuku baphulukene ne-1.3 yeepawundi ngaphezulu kwe-0.6 kg yamanqatha kunalawo anikwe indawo ye-placebo. Nangona kunjalo, inani labathathi-nxaxheba lilonke lihlala lingatshintshanga ().

Ngokuhambelana, uphononongo lwezifundo ezingama-21 kugqityiwe ukuba ioyile yeentlanzi ayinciphisi ubunzima bomzimba ngokukuko kune-placebo. Nangona kunjalo, uphononongo lubonakalisile ukuba ioyile yeentlanzi iyayinciphisa isangqa esinqeni kunye nomlinganiso wesinqe ukuya esinqeni ngokukuko ().

Ke, ioyile yeentlanzi ayinakukunceda ukunciphisa umzimba ngese, kodwa inokwenza kube lula kuwe ukuba wehlise ii-intshi kwaye ikuncede wehle kubungakanani beempahla.

Isishwankathelo: Ioyile yeentlanzi inokukunceda ukuba ulahlekelwe ngamanqatha amaninzi okanye ii-intshi ngaphandle kokunciphisa ubunzima bakho kwisikali.

Isisombululo kunye noKhuseleko

Phakathi kwezifundo zakutshanje ezifumanise ukuba i-oyile yentlanzi inefuthe elihle kubunzima okanye ekulahlekelweni ngamafutha, iidosi zemihla ngemihla ze-300-3,000 mg zazisetyenziswa (,).

Ngokwe-US Food and Drug Administration (i-FDA), ukuthathwa kweoyile ye-omega-3s kuthathwa njengokukhuselekileyo ukuba idosi yemihla ngemihla ayidluli kwi-3,000 mg ngosuku ().

Nangona kunjalo, iGunya loKhuseleko loKutya laseYurophu (i-EFSA), elilingana ne-FDA eYurophu, ithathela ingqalelo ukufakwa kwemihla ngemihla ukuya kuthi ga kwi-5,000 mg ukusuka kwizongezo ukuba zikhuselekile (30).

Kulungile ukugcina engqondweni ukuba i-omega-3s ineempembelelo zokuncipha kwegazi ezinokubangela ukopha kakhulu kwabanye abantu.

Ukuba uthatha iyeza lokucoca igazi, thetha nengcali yezempilo ngaphambi kokuba ungeze izongezo zeoyile yeentlanzi kwisidlo sakho.

Ukongeza, lumka ngohlobo lwezongezo zeoyile zentlanzi ozithathayo. Ezinye zinokuba ne-vitamin A, enokuba yityhefu xa ithathwa kakhulu, ngakumbi kwabasetyhini abakhulelweyo kunye nabantwana abancinci. Ioyile yesibindi seCod ngomnye umzekelo.

Kwaye okokugqibela, qiniseka ukuba uhoya umxholo wezongezo zakho zeoyile yeentlanzi.

Ngelishwa, iintlobo ezithile azinayo ioyile yeentlanzi, i-EPA okanye i-DHA. Ukuthintela ezi mveliso "ezingezizo", khetha isongezelelo esivavanywe ngumntu wesithathu

Ukufumana olona loncedo kwizongezelelo zakho ze-omega-3, khetha enye eyenziwe ubuncinci i-50% ye-EPA kunye ne-DHA. Umzekelo, kufanele ubuncinci i-500 mg ye-EPA edibeneyo kunye ne-DHA nge-1,000 mg yeoyile yeentlanzi.

Isishwankathelo: Ioyile yeentlanzi ikhuselekile ukuba ingatya. Ukwandisa izibonelelo zezongezo zakho, thatha i-300-3,000 mg ngosuku. Ukuba uthatha abacoci gazi, jonga kugqirha ngaphambi kokuba wongeze ioyile yentlanzi kwisidlo sakho.

Umgca osezantsi

I-omega-3 fatty acids kwioyile yeentlanzi inezibonelelo ezahlukeneyo zempilo, enye yazo inceda ukunciphisa umzimba.

Okubaluleke ngakumbi, i-oyile yentlanzi ye-omega-3s inokukunceda uphulukane nee-intshi kwaye uchithe amanqatha omzimba.

Nangona kunjalo, izifundo zifumanise ukuba ezi ziphumo zibonakala zithobekile, kwaye azinakusebenza kuye wonke umntu.

Ngokubanzi, i-oyile yentlanzi ye-omega-3s inokuba nezona ziphumo ziluncedo xa zidityaniswe nezinto zokuphila ezinje ngesondlo esifanelekileyo kunye nokusebenza komzimba rhoqo.