Mafuta a Omega-3 - Zabwino pamtima panu

Omega-3 fatty acids ndi mtundu wa mafuta a polyunsaturated. Timafunikira mafuta awa kuti timange ma cell aubongo komanso ntchito zina zofunika. Omega-3s amathandiza kuti mtima wanu ukhale wathanzi komanso wotetezedwa ku stroke. Amathandizanso kukulitsa thanzi la mtima wanu ngati muli ndi matenda amtima kale.

Thupi lanu silimapanga omega-3 fatty acids lokha. Muyenera kuwapeza pachakudya chanu. Nsomba zina ndizo zimachokera ku omega-3s. Muthanso kuzipeza kuchokera kuzakudya zamasamba.

Omega-3 fatty acids ayenera kupanga 5% mpaka 10% yama calories anu onse.

Omega-3s ndiabwino pamtima wanu ndi mitsempha yamagazi m'njira zingapo.

• Amachepetsa triglycerides, mtundu wamafuta m'magazi anu.
• Amachepetsa chiopsezo chotenga mtima wosagwirizana (arrhythmias).
• Amachedwetsa chipika, chomwe chimakhala ndi mafuta, cholesterol, ndi calcium, chomwe chimalimbitsa ndi kutseka mitsempha yanu.
• Amathandizira kuchepetsa kuthamanga kwa magazi kwanu.

Mafuta athanzi awa amathanso kuthandizira khansa, kukhumudwa, kutupa, ndi ADHD. Akatswiri azaumoyo akupezabe zabwino zonse za omega-3 fatty acids.

American Heart Association (AHA) imalimbikitsa kudya zosachepera 2 sabata iliyonse nsomba zokhala ndi omega-3s. Kutumikira ndi ma ouniki 3.5 (100 magalamu), omwe ndi okulirapo pang'ono kuposa cheke. Nsomba zamafuta zokhala ndi omega-3s ndi monga:

• Salimoni
• Nsomba ya makerele
• Albacore nsomba
• Nsomba ya trauti
• Sardines

Nsomba zina zimatha kudetsedwa ndi mercury ndi mankhwala ena. Kudya nsomba zodetsa kumatha kubweretsa mavuto kwa ana aang'ono ndi amayi apakati.

Ngati mukudandaula za mercury, mutha kuchepetsa chiopsezo chodziwikiratu mukamadya nsomba zosiyanasiyana.

Amayi apakati ndi ana ayenera kupewa nsomba zokhala ndi mercury wochuluka. Izi zikuphatikiza:

• Nsomba zamipeni
• Shaki
• Mfumu mackerel
• Nsomba

Ngati muli wazaka zapakati kapena kupitirira, zabwino zodyera nsomba zimaposa ngozi zilizonse.

Nsomba zamafuta, monga salimoni ndi tuna, mumakhala mitundu iwiri ya omega-3s. Awa ndi EPA ndi DHA. Zonsezi ndizopindulitsa mwachindunji kwa mtima wanu.

Mutha kupeza omega-3, ALA yamtundu wina mumafuta, mtedza, ndi zomera. ALA imapindulitsa mtima wanu, koma osati molunjika monga EPA ndi DHA. Komabe, kudya mtedza, mbewu, ndi mafuta athanzi komanso nsomba zitha kukuthandizani kuti mupeze mafuta amtundu wathunthu.

Magwero obzala mbewu za omega-3s ndi awa:

• Mbeu za fulakesi ndi mafuta a fulakesi
• Walnuts
• Mbewu za Chia
• Mafuta a Canola ndi mafuta a soya
• Soya ndi tofu

Mwa zakudya zonse zamasamba, mbewu zamatayala zapansi ndi mafuta amafuta zimakhala ndi ALA zochuluka kwambiri. Mutha kudya nthaka yokhotakhota pamwamba pa granola kapena ma smoothies. Mafuta odzola amapita bwino mu kuvala saladi.

Akatswiri ambiri azaumoyo amavomereza kuti njira yabwino yopezera phindu la omega-3 ndi chakudya. Zakudya zonse zimakhala ndi michere yambiri kupatula omega-3s. Zonsezi zimagwirira ntchito limodzi kuti mtima wanu ukhale wathanzi.

Ngati muli ndi matenda amtima kale kapena ma triglycerides ambiri, mutha kupindula chifukwa chodya omega-3 fatty acids ambiri. Kungakhale kovuta kupeza omega-3 okwanira kudzera pachakudya. Funsani dokotala ngati mwina kungakhale lingaliro labwino kumwa mankhwala owonjezera a nsomba.

Cholesterol - omega-3s; Atherosclerosis - omega-3s; Kuumitsa mitsempha - omega-3s; Mitsempha ya Coronary matenda - omega-3s; Matenda a mtima - omega-3s

• Omega-3 mafuta acids

Webusaiti ya Agency for Healthcare Research ndi Quality. Omega-3 fatty acids ndi matenda amtima: kuwunika mwatsatanetsatane. zodetsa.ahrq.gov/products/fatty-acids-cardiovascular-disease/research. Idasinthidwa mu Epulo 2018. Idapezeka pa Januware 13, 2020.

Eckel RH, Jakicic JM, Ard JD, ndi al. Chitsogozo cha AHA / ACC cha 2013 pa kasamalidwe ka moyo kuti achepetse chiopsezo cha mtima: lipoti la American College of Cardiology / American Heart Association Task Force on Practice Guidelines. J Ndine Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubed.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. Maonekedwe a zakudya ndi thanzi komanso matenda. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 202.

Mozaffarian D. Chakudya chopatsa thanzi komanso matenda amtima komanso amadzimadzi. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 49.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa mu Disembala 2020. Idapezeka pa Januware 25, 2021.

• Mafuta Zakudya
• Momwe Mungachepetsere Cholesterol ndi Zakudya
• Momwe Mungapewere Matenda a Mtima