Ngaba abantwana bafanele ukuthatha iiOmega-3 Supplements?

Umxholo

• Yintoni ii-omega-3s?
• Izibonelelo ze-Omega-3 zabantwana
• Ngamana zingaphucula iimpawu ze-ADHD
• Ngaba unokunciphisa isifuba
• Ukukhuthaza ukulala okungcono
• Yandisa impilo yengqondo
• Iziphumo ebezingalindelekanga ezinokubakho
• Idosi yabantwana
• Umgca wezantsi

I-Omega-3 fatty acids yinto ebaluleke kakhulu ekutyeni okusempilweni.

La mafutha abaluleke kakhulu abaluleke kakhulu ebantwaneni, njengoko edlala indima ebalulekileyo ekukhuleni nasekukhuleni kwaye enxulunyaniswa nezibonelelo ezininzi zempilo ().

Nangona kunjalo, uninzi lwabazali aluqinisekanga ukuba ngaba izongezo ze-omega-3 ziyimfuneko- okanye zikhuselekile- kubantwana babo.

Eli nqaku lithatha ujongo olunzulu ngezibonelelo, iziphumo ebezingalindelekanga, kunye neengcebiso zedosi zokuncedisa i-omega-3 yokuchonga ukumisela ukuba ingaba abantwana kufuneka bazithathe na.

Yintoni ii-omega-3s?

I-Omega-3s zii-acid ezinamafutha ezihambelana nemiba emininzi yempilo, kubandakanya ukukhula komntwana, ukusebenza kwengqondo, impilo yentliziyo kunye nokuzikhusela ().

Zithathwa njengamafutha acid kubalulekile kuba umzimba wakho awunako ukuzivelisa ngokwawo kwaye kufuneka uzifumane ekutyeni.

Ezi ntlobo zintathu ziphambili yi-alpha-linolenic acid (ALA), i-eicosapentaenoic acid (EPA), kunye ne-docosahexaenoic acid (DHA).

I-ALA ikhona kwiintlobo ezahlukeneyo zokutya kwezityalo, kubandakanya ioyile yemifuno, amandongomane, iimbewu kunye nemifuno ethile. Nangona kunjalo, ayisebenzi emzimbeni wakho, kwaye umzimba wakho uyiguqula kuphela ibe ziifom ezisebenzayo, ezinje nge-DHA kunye ne-EPA, ngexabiso elincinci kakhulu (3,).

Okwangoku, i-EPA kunye ne-DHA zivela ngokwendalo kwiintlanzi ezinamanqatha, ezinje ngeesalmon, i-mackerel, kunye ne-tuna, kwaye ziyafumaneka ngokubanzi kwizongezo (3).

Ngelixa iintlobo ezininzi ze-omega-3 zongezwa, ezinye zezona zixhaphakileyo zioyile yeentlanzi, ioyile yekrill kunye neoyile yealgae.

Amafutha e-Omega-3 ayimfuneko kwi-fatty acids edlala indima ephambili kwimicimbi emininzi yempilo yakho. I-ALA, i-EPA, kunye ne-DHA zezona ntlobo zintathu ziphambili zifumanekayo kukutya nakwizongezo.

Izibonelelo ze-Omega-3 zabantwana

Izifundo ezininzi zibonisa ukuba omega-3 izongezo zibonelela ngezibonelelo ezininzi kubantwana.

Ngamana zingaphucula iimpawu ze-ADHD

Ingxaki yokungahambi kakuhle (ADHD) yimeko eqhelekileyo enxulunyaniswa neempawu ezinje ngoxinzelelo, ukungxamiseka, kunye nobunzima bokujonga ().

Olunye uphando lubonisa ukuba izongezo ze-omega-3 zinokunceda ukunciphisa iimpawu ze-ADHD ebantwaneni.

Uphengululo lwezifundo ezili-16 ziveze ukuba i-omega-3 fatty acids ithuthukise inkumbulo, ingqalelo, ukufunda, ukungxamiseka, kunye ne-hyperactivity, zonke ezo zihlala zichaphazeleka yi-ADHD ().

Uphononongo lweeveki ezili-16 kumakhwenkwe angama-79 lubonise ukuba ukuthatha i-1,300 mg ye-omega-3s mihla le kuphuculwe ingqalelo kwabo bane-ADHD (nangaphandle kwe-ADHD).

Ngaphezu koko, uphononongo olukhulu lwezifundo ezingama-52 zagqitywa kwelokuba ukuguqulwa kokutya kunye neoyile yeentlanzi zimbini zezona ndlela zithembisayo zokunciphisa iimpawu ze-ADHD ebantwaneni ().

Ngaba unokunciphisa isifuba

Isifo sombefu sisifo esinganyangekiyo esichaphazela abantwana kunye nabantu abadala, sibangela iimpawu ezinje ngesifuba, ubunzima bokuphefumla, ukukhohlela, kunye nokufutha ().

Olunye uphononongo lufumanise ukuba i-omega-3 fatty acid supplements iyanceda ukukhulula ezi mpawu.

Umzekelo, uphononongo lweenyanga ezili-10 kubantwana abangama-29 baqaphela ukuba ukuthatha ikepusi yeoyile yentlanzi ene-120 mg ye-DHA kunye ne-EPA yemihla ngemihla kunceda ukunciphisa iimpawu zesifuba ().

Olunye uphononongo lwabantwana abali-135 linxulunyaniswa nokutya okuphezulu kwe-omega-3 fatty acids kunye nokunciphisa iimpawu zesifuba ezibangelwa kukungcoliseka komoya ngaphakathi ().

Olunye uphononongo lubonisa unxibelelwano olunokubakho phakathi kwe-omega-3 fatty acids kunye nomngcipheko ophantsi wesifuba kubantwana (,).

Ukukhuthaza ukulala okungcono

Ukuphazamiseka kokulala kuchaphazela phantse iipesenti ezi-4 zabantwana abangaphantsi kweminyaka eli-18 ().

Olunye uphononongo lwabantwana abangama-395 babopha amanqanaba egazi asezantsi e-omega-3 fatty acids kumngcipheko ophezulu weengxaki zokulala. Ikwafumanise ukuba ukongeza nge-600 mg ye-DHA ngaphezulu kweeveki ezili-16 kunciphise ukuphazamiseka kokulala kwaye kukhokelele phantse kwiyure enye yokulala ubusuku bonke ().

Olunye uphando lubonisa ukuba ukusebenzisa kakhulu i-omega-3 fatty acids ngexesha lokukhulelwa kunokuphucula iipateni zokulala kwiintsana (,).

Nangona kunjalo, izifundo ezikumgangatho ophezulu ngakumbi ngokubhekisele kwi-omega-3s kunye nokulala ebantwaneni ziyafuneka.

Yandisa impilo yengqondo

Uphando oluvelayo lubonisa ukuba i-omega-3 fatty acids inokuphucula ukusebenza kwengqondo kunye nomoya kubantwana-ngakumbi ukufunda, inkumbulo kunye nokukhula kwengqondo ().

Kwisifundo seenyanga ezi-6, abantwana abali-183 abatye ukusasazeka okuphezulu kwi-omega-3 fatty acids banamava okuphuculwa kokufunda ngokuthetha kunye nenkumbulo ().

Kwangokunjalo, isifundo esincinci, esineveki ezi-8 kumakhwenkwe angama-33 aqhagamshele i-400-1,200 mg ye-DHA mihla le ekwandiseni ukwenziwa kwecortex yangaphambili, ingingqi yengqondo ejongene nengqwalaselo, ulawulo lwempembelelo, kunye nokucwangciswa ().

Ngaphaya koko, uphononongo oluninzi lubonisa ukuba amafutha omega-3 anceda ukuthintela uxinzelelo kunye nokuphazamiseka kwemeko yabantwana (,,).

Uphando lufumene ukuba i-omega-3 fatty acids inokuphucula impilo yengqondo, ikhuthaze ukulala okungcono, kwaye iphucule i-ADHD kunye neempawu zesifuba.

Iziphumo ebezingalindelekanga ezinokubakho

Iziphumo ze-omega-3 zokuncedisa, ezinjengeoyile yentlanzi, zihlala ziphakathi kakhulu. Ezona ziqhelekileyo zibandakanya ():

• umoya onukayo
• ukungcamla okungathandekiyo
• intloko ebuhlungu
• isilungulela
• isisu esibuhlungu
• isicaphucaphu
• urhudo

Qiniseka ukuba umntwana wakho unamathela kumthamo ocetyiswayo ukunciphisa umngcipheko weziphumo ebezingalindelekanga. Ungaziqala kwidosi esezantsi, ukonyuka kancinci kancinci ukuvavanya ukunyamezelana.

Abo bagulayo kwiintlanzi okanye kwi-shellfish kufuneka baphephe ioyile yeentlanzi kunye nezinye izinto ezisekelezelwe kwiintlanzi, ezinje nge-cod isibindi seoyile kunye neoyile yekrill.

Endaweni yoko, khetha okunye ukutya okanye izongezo ezizityebi kwi-omega-3s enjengeoyile yeflakisi okanye yealgal.

Izongezo ze-Omega-3 zinxulunyaniswe neziphumo ebezingalindelekanga ezimnandi njengokuphefumla kakubi, iintloko, kunye nemicimbi yokwetyisa. Namathela kumthamo ocetyiswayo kwaye uthintele ukuxhaswa okusekwe kwintlanzi kwimeko yeentlanzi okanye ii-shellfish.

Idosi yabantwana

Izidingo zemihla ngemihla ze-omega-3s zixhomekeke kubudala nakwisini. Ukuba usebenzisa izongezo, kungcono ukulandela imiyalelo kwiphakheji.

Ngokukodwa, i-ALA kuphela kwe-omega-3 fatty acid enezikhokelo ezithile zedosi. Ukufakwa okucetyiswayo imihla ngemihla kwe-ALA ebantwaneni (3):

• Iinyanga eziyi-0-12 0.5 grams
• Iminyaka eyi-1 ukuya kwezi-3: 0.7 iigrem
• Iminyaka emi-4 ukuya kwengama-8: 0.9 iigrem
• Amantombazana aminyaka eli-9-13: 1.0 grams
• Amakhwenkwe iminyaka eyi-9-13: 1.2 iigram
• Amantombazana ali-14-18 iminyaka: 1.1 iigram
• Amakhwenkwe ali-14-18 iminyaka: 1.6 iigram

Iintlanzi ezinamafutha, amandongomane, iimbewu, kunye neoyile yezityalo zonke zizezona zinto zibalaseleyo ze omega-3s onokuthi ngokulula ukongeze ekutyeni komntwana wakho ukonyusa ukutya kwabo.

Cinga izongezo ukuba umntwana wakho akatyi rhoqo iintlanzi okanye okunye ukutya okuphezulu kwi-omega-3 fatty acids.

Ngokubanzi, uninzi lwezifundo lubonisa ukuba i-120-1,300 mg ye-DHA kunye ne-EPA edibeneyo ngosuku iluncedo ebantwaneni (,).

Sekunjalo, ukukhusela nayiphi na imiphumo emibi, kukulungele ukubonisana neengcali zonyango ezithembekileyo ngaphambi kokuba uqale umntwana wakho kwizongezelelo.

I-omega-3 zomntwana wakho ziyahluka ngokweminyaka kunye nesini. Ukubandakanya ukutya okune-omega-3 etyebile ekutyeni kwabo kunokuqinisekisa ukuba abantwana bayazifezekisa iimfuno zabo. Ngaphambi kokuba ubanike izongezo, thetha nengcali yezonyango.

Umgca wezantsi

I-Omega-3 fatty acids ibalulekile ekugcineni impilo yomntwana wakho iyonke.

I-Omega-3s ziluncedo ngakumbi kubantwana bengqondo yempilo. Banokunceda umgangatho wokulala kunye nokunciphisa iimpawu ze-ADHD kunye nesifuba.

Ukubonelela ngokutya okuninzi okuphezulu kwi-omega-3s kunokunceda ekuqinisekiseni ukuba umntwana wakho uhlangabezana neemfuno zabo zemihla ngemihla. Ukuba ukhetha izongezo, kungcono ukudibana neengcali zokhathalelo lwempilo ukuqinisekisa idosi efanelekileyo.