Izibonelelo ezi-8 eziNomdla zeoyile yeSalmon

Umxholo

• 1.Iineempawu ezichasayo
• 2. Ngamana angehlisa i-triglycerides kwaye aphucule amanqanaba e-cholesterol
• 3. Ngamana unokuphucula ukuhamba kwegazi
• 4. Ngamana angaxhasa ukukhula komntwana
• 5. Ngamana unokukhuthaza impilo yengqondo
• 6. Ngamana unokukhuthaza ulusu olusempilweni namehlo
• 7. Ngamana unokunceda ukugcinwa kwesisindo
• 8. Kulula ukongeza kwisidlo sakho
• Indlela yokuthatha i-salmon supplements
• Ukuthintela kunye neziphumo ebezingalindelekanga ezinokubakho
• Umgca wezantsi

Ioyile yeSalmon yaziwa kakhulu ngokuba ngumthombo otyebileyo wamafutha omega-3.

Amafutha omega-3 aphambili afumaneka kwioyile yesalmon yi-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA) ().

Uphando luye lwadibanisa ukuthathwa kwe-EPA kunye ne-DHA kwizibonelelo ezahlukeneyo zempilo, ezinje ngokunciphisa umngcipheko wesifo sentliziyo, ukuphucula impilo yengqondo, kunye nokunciphisa ukudumba.

Eli nqaku liphonononga izibonelelo ezi-8 zempilo yeoyile yesalmon.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1.Iineempawu ezichasayo

Impendulo yokuvuvukala yinxalenye ebalulekileyo yenkqubo yomzimba yokuzikhusela.

Nangona kunjalo, ukudumba okugqithisileyo kunokubangela izifo ezinganyangekiyo, ezinjengesifo sentliziyo kunye neswekile ().

Uphando lubonisa ukuba i-omega-3 fat efumaneka kwioyile yesalmon inokucinezela impendulo yomzimba wakho yokuvuvukala ngeendlela ezahlukeneyo. Umzekelo, kucingelwa ukunciphisa amanqanaba eekhemikhali ezichasayo eziveliswa ziiseli zomzimba ().

Ngapha koko, olunye uphononongo lubonakalisile ukuba ukuthatha izongezo ze-omega-3 kunokunceda ukulawula iimpawu ezinxulumene neemeko ezithile zokukrala, ezinje ngesifo samathambo kunye nesifo sentliziyo (,).

Isishwankathelo

Amafutha e-Omega-3 kwioyile yesalmon anokuthintela impendulo yomzimba wakho kwaye unokunceda ukulawula iimpawu ezinxulumene nezifo ezithile zokukrala.

2. Ngamana angehlisa i-triglycerides kwaye aphucule amanqanaba e-cholesterol

I-Triglycerides luhlobo lwamafutha afunyanwa egazini lakho. Amanqanaba aphakamileyo e-triglycerides achongwe njengomngcipheko wesifo sentliziyo kunye nokubetha ().

Okwangoku, i-cholesterol ye-HDL-edla ngokubizwa ngokuba yi-cholesterol "elungileyo" -yaziwa ngokuba nefuthe lokhuselo kwimpilo yentliziyo yakho ().

Uphando lubonisa ukuba ii-omega-3s ezifumaneka kwioyile yesalmon zinokudlala indima ekwehliseni i-triglycerides kunye nokuphakamisa i-cholesterol ye-HDL.

Isifundo esinye seeveki ezi-4 kubantu abali-19 sifumanise ukuba ukutya ukuya kuthi ga kwi-9.5 ii-ounces (270 gram) yesalmon kabini ngeveki kuncitshiswe kwi-triglycerides kunye nokwandisa amanqanaba e-cholesterol ye-HDL ().

Olunye uphononongo kumadoda angama-92 ane-cholesterol ephezulu kunye ne-triglycerides xa uthelekisa iziphumo zokutya isalmon ekutyeni ezinye iintlobo zeprotein.

Amadoda ayitya isalmon yonke imihla iiveki ezisibhozo afumana ukuncipha okukhulu kwi-triglycerides kunye nokonyuka okukhulu kwi-cholesterol ye-HDL, xa kuthelekiswa nabo batya eminye imithombo yeeprotein ().

Obu bungqina bubonisa ukuba ukusetyenziswa kweoyile yesalmon kunokukhuthaza impilo yentliziyo ngokuphucula uxinzelelo kunye nokwakheka kwamafutha egazini lakho.

Isishwankathelo

Uphando lubonisa ukuba ukusebenzisa ioyile yesalmon kunokukhuthaza impilo yentliziyo ngokunciphisa i-triglycerides kunye namanqanaba okwandisa i-cholesterol ye-HDL (elungileyo).

3. Ngamana unokuphucula ukuhamba kwegazi

Umzimba wakho ungasebenzisa amafutha omega-3 kwioyile yesalmon ukwenza ikhompawundi ebizwa ngokuba yi-nitric oxide. I-nitric oxide ivuselela ukuphumla kwemithambo yegazi, ekhokelela ekuphuculeni ukuhamba kwegazi kunye nokunciphisa uxinzelelo lwegazi ().

Isifundo kubantu abangama-21 sifumanise ukuba abo bathatha izongezo ze-DHA kunye ne-EPA- omega-3 amafutha afunyenwe kwioyile yesalmon- abanamava okuphucula kakhulu ukuhamba kwegazi kunye nokuhanjiswa kweoksijini ngexesha lokuzilolonga, xa kuthelekiswa nabo batya uhlobo oluthile lweoyile ().

Olunye uphando oluncinci, lweeveki ezi-6 lubonise ukuba ukusebenzisa i-EPA kunye ne-DHA yongeza imihla ngemihla ukuhamba kwegazi okuphuculweyo kunye nokunyamezelwa kokunyamezelwa kokuzilolonga kubantu ababandakanya imithambo yokubamba ngesandla, xa kuthelekiswa neqela lolawulo ().

Nangona ezi ziphumo zikhuthaza, izifundo ezininzi ziyafuneka ukuqonda ngcono ukuba amafutha e-omega-3 kwioyile yesalmon angakuphucula njani ukuhamba kwegazi kunye nokusebenza komzimba.

Isishwankathelo

Amafutha e-Omega-3 afunyenwe kwioyile yesalmon anokukhuthaza ukuphucula ukuhamba kwegazi kunye nokuhanjiswa kweoksijini, kodwa uphando oluthe kratya luyafuneka.

4. Ngamana angaxhasa ukukhula komntwana

Amafutha e-Omega-3 afana nalawo afunyenwe kwioyile yesalmon ayimfuneko ekukhuleni komntwana ngendlela efanelekileyo.

Abantwana abazelwe ngoomama abatya iintlanzi okanye bathathe izongezo ze-omega-3 ngexesha lokukhulelwa bafumana amanqaku aphezulu kuvavanyo lwezakhono zokuqonda kunye neemoto kunabantwana oomama abangakhange badle amafutha omega-3 ().

Ukutya kwe-Omega-3 ngumama ngexesha lokukhulelwa kunye nomntwana ebuntwaneni bokuqala kunxulunyaniswa nomngcipheko ophantsi weengxaki zokuziphatha emntwaneni ().

Olunye uphando lubonisa ukuba ukusetyenziswa kwe-omega-3 kunokudlala indima ekuthinteleni ukuzalwa kwangaphambi kokubeleka. Nangona kunjalo, ubungqina kwesi siphumo buxubekile kwaye bahlala bungangqinelani ().

Isishwankathelo

Amafutha e-omega-3 afunyenwe kwioyile yesalmon angadlala indima ebalulekileyo ekukhuleni kwengqondo efanelekileyo komntwana kunye nokusebenza kwengqondo ebantwaneni.

5. Ngamana unokukhuthaza impilo yengqondo

Kukho ubungqina obuqatha bokuba amafutha omega-3 abalulekile ekukhuleni kwengqondo ebantwaneni. Ngoku, uphando lokuqala lucebisa ukuba banokuphucula impilo yengqondo kamva ebomini.

Uvavanyo lweetyhubhu zovavanyo lubonakalisile ukuba i-DHA, enye yamafutha e-omega-3 afumaneka kwioyile yesalmon, idlala indima ekulungisweni nasekuphuhlisweni kweeseli ze-neural ().

Ukongeza, ukutya okwaneleyo kwe-DHA kunxulunyaniswa nomngcipheko ocuthayo wokuhla kwengqondo okunxulumene nobudala kunye nokukhula kwesifo se-Alzheimer's ().

Ngapha koko, ezinye ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonisa ukuba ukuthatha izongezo ze-omega-3 kunokunceda ukunqanda nokunyanga isifo sikaParkinson ().

Ekugqibeleni, izifundo eziyilwe kakuhle ngakumbi ziyafuneka ukuze kuqondwe ngcono indlela amafutha e-omega-3 afunyenwe kwioyile yesalmon anokuxhasa ngayo impilo yengqondo kubomi bonke bomntu.

Isishwankathelo

Ukutya okwaneleyo kwamafutha omega-3 afunyenwe kwioyile yesalmon kunxulunyaniswa nomngcipheko ocuthayo wokuhla kwengqondo okunxulumene nobudala kunye nokukhula kwezifo ze-neurodegenerative ezinje ngeAlzheimer's.

6. Ngamana unokukhuthaza ulusu olusempilweni namehlo

Ukutya ngokwaneleyo i-omega-3 fat evela kwimithombo efana neoyile yesalmon kunokunceda ulusu kunye nempilo yamehlo.

Amafutha e-Omega-3 adlala indima kuphuhliso lwamehlo asempilweni kunye nombono ebuntwaneni. Ngaphaya koko, ukutya okuphezulu xa sele umdala kunxulunyaniswa nokwehla komngcipheko wezifo zamehlo ezinjenge-glaucoma kunye nokuwohloka okuhambelana nobudala be-macular (,).

I-Omega-3s kwioyile yesalmon nayo inegalelo kulusu olusempilweni ngokusebenzisa iziphumo ezichaseneyo nokudumba.

Uphando lubonisa ukuba ukusebenzisa i-omega-3s kunokukhusela ulusu lwakho ekonakaleni kwelanga, ukunciphisa iimpawu ezinxulumene nesikhumba, kunye nokukhuthaza ukupholisa amanxeba ().

Isishwankathelo

Ukutya okwaneleyo kwamafutha omega-3 avela kwimithombo efana neoyile yesalmon ixhasa impilo yolusu kwaye inokunciphisa umngcipheko wezifo zamehlo ezinxulumene nobudala.

7. Ngamana unokunceda ukugcinwa kwesisindo

Olunye uphononongo lubonisa ukuba ukongeza amafutha omega-3 kwioyile yesalmon kwindlela otya ngayo, kunye nolunye uhlengahlengiso kwindlela ophila ngayo, kunokukunceda ufikelele kwaye ugcine ubunzima obunempilo. Nangona kunjalo, idatha ixubekile.

Izifundo ezininzi zezilwanyana zityhile ukuba ukuthatha i-omega-3 izongezo kunokunciphisa ukutyekela ekuqokeleleni amafutha emzimbeni ().

Izifundo ezimbalwa zabantu zikwabonakalisile ukuba ukuthatha izongezo ze-omega-3 kunefuthe elifanayo, ukunciphisa ukuqokelelana kwamafutha omzimba xa izongezo zazibhangqiwe kunye nokutya okuncitshisiweyo kweekhalori kunye nesicwangciso sokuzilolonga ().

Nangona kunjalo, uninzi lobu bungqina buvela kwizifundo zexesha elincinci kakhulu ().

Uphando lwexesha elide luyafuneka ukuvavanya ngcono indima yeoyile yesalmon kukutyeba kunye nokulawulwa kobunzima ebantwini.

Isishwankathelo

Uphando lwakwangoko lubonisa ukuba ukuthatha izongezo ze-omega-3 kunokuxhasa ukulahleka kwamafutha, kodwa izifundo zabantu zexesha elide ziyafuneka.

8. Kulula ukongeza kwisidlo sakho

Ukubandakanya ioyile yesalmon kwisidlo sakho kulula. Enye inketho elula ukongeza i-salmon kwisicwangciso sakho sokutya seveki.

Ukuvuna ezona zibonelelo zibalaseleyo, iAmerican Heart Association icebisa ukonwabela i-3.5-ounce (100-gram) yokuhambisa iintlanzi ezinamanqatha njenge salmon ubuncinci amaxesha amabini ngeveki ().

Isalmon entsha, efriziwe, okanye enkonkxiweyo zonke iindlela ezintle.

Kwisidlo sangokuhlwa esilula evekini, ixesha lokufaka isalmon ngegalikhi, incindi yelamuni, kunye neoyile yomnquma kwaye uyose ngeplanga lephepha elinemifuno eyahlukeneyo enezondlo.

Zama ukusebenzisa i-salmon enkonkxiweyo ukwenza isaladi ye-salmon ebunjiweyo okanye egadiweyo. Yikhonze njengesandwich okanye ebhedini yemifuno enamagqabi ngesidlo sasemini esilula nesonelisayo.

Indlela yokuthatha i-salmon supplements

Ukuba awuyithandi i-salmon kodwa usafuna ukusebenzisa izibonelelo zayo zempilo, cinga ngokuthatha isongezelelo seoyile ye-salmon.

Uninzi lweeoli ze-salmon zongeza kwi-liquid okanye kwifom ye-softgel. Banokufumaneka kwivenkile yezempilo yakho okanye kwi-Intanethi.

Iingcebiso zedosi zinokwahluka kakhulu. Nangona kunjalo, ukutya yonke imihla malunga ne-1 gram yeoyile yesalmon ebandakanya zombini i-EPA kunye ne-DHA inokwanela ().

Kungangcono ukukuphepha ukusebenzisa ngaphezu kwe-3 gram ngemini ngaphandle kokuba ugqirha ofanelekileyo ekuyalele ukuba wenze njalo ().

Ukuthintela kunye neziphumo ebezingalindelekanga ezinokubakho

Izongezo zeoyile ye-Salmon kunokwenzeka ukuba zikhuselekile kubantu abaninzi, kodwa ukuthatha kakhulu kunokukhokelela kwiziphumo ebezingalunganga, ezinje ngokuba isicaphucaphu, ukuqaqanjelwa yintliziyo, kunye norhudo ().

Ukuba uthatha amayeza okucoca igazi, kungcono udibane nogqirha wakho ngaphambi kokuqala isongezelelo seoyile yesalmon, njengoko inokunyusa umngcipheko wokopha ().

Kwamanye amazwe, kubandakanya i-United States, izongezo zokutya azilawulwa. Ke, zinokuba nezithako ezingafunekiyo nezinokuba yingozi okanye izongezo.

Soloko ukhetha isongezelelo esivavanywe ngumntu wesithathu njenge-NSF okanye i-US Pharmacopeia ukuqinisekisa ubunyulu kunye nomgangatho wemveliso oyithengayo.

Isishwankathelo Unokongeza ioyile yesalmon kukutya kwakho kwintlanzi epheleleyo okanye kwifom yokongeza. Nangona kunjalo, bambelela kwixabiso elicetyiswayo kuba ukusebenzisa kakhulu kunokukhokelela kwiziphumo ebezingalindelekanga.

Umgca wezantsi

Ioyile yeSalmon ngumthombo otyebileyo wamafutha omega-3 DHA kunye ne-EPA.

Ukutya i-omega-3s kwioyile yesalmon kunxulunyaniswa nezibonelelo ezahlukeneyo zempilo, kubandakanya ukunciphisa ukudumba, ukunceda ukulawula ubunzima, kunye nokunyusa impilo yengqondo nengqondo.

Unokufumana izibonelelo zeoyile yesalmon ngokubandakanya isalmon kwisidlo sakho okanye uthathe isongezelelo seoyile yesalmon.

Nangona kunjalo, bambelela kwinani elicetyiswayo leesalmon ngeveki kunye nedosi ecetyiswayo yeoyile yesalmon. Ukutya kakhulu kunokukhokelela kwiziphumo ezibi kwezempilo.

Ukuba awuqinisekanga ukuba ioyile yesalmon ilungile na kwindlela otya ngayo, nxibelelana nomboneleli wakho wezempilo ukuze ufumane iingcebiso.