Ubwino 13 Wotenga Mafuta A Nsomba

Zamkati

• Kodi Mafuta a Nsomba Ndi Chiyani?
• 1. Angathandizire Thanzi La Mtima
• 2. Angathandizire Kuthana ndi Matenda Amisala
• 3. Mulole Kuti Muthandize Kuonda
• 4. Angathandizire Thanzi Labwino
• 5. Angachepetse Kutupa
• 6. Mulole Kuthandizira Khungu Labwino
• 7. Angathandizire Mimba ndi Moyo Wam'mbuyo
• 8. Angachepetse Mafuta a Chiwindi
• 9. Angakulitse Zizindikiro Za Kukhumudwa
• 10. Atha Kukweza Tcheru ndi Kusasinthasintha Kwa Ana
• 11. Angathandizire Kuteteza Zizindikiro Za Kusokonezeka Maganizo
• 12. Atha Kukweza Zizindikiro Za Phumu ndi Matenda Oopsa
• 13. Limbikitsani Thanzi Labwino
• Momwe Mungathandizire
• Mlingo
• Fomu
• Kuzindikira
• Chiyero
• Kutsitsimuka
• Kukhazikika
• Kusunga nthawi
• Mfundo Yofunika Kwambiri

Mafuta a nsomba ndi imodzi mwazakudya zomwe amakonda kudya.

Ndi olemera omega-3 fatty acids, omwe ndi ofunika kwambiri pa thanzi lanu.

Ngati simukudya nsomba zambiri zamafuta, kutenga mafuta owonjezera a nsomba kumatha kukuthandizani kupeza omega-3 fatty acids okwanira.

Nawa maubwino 13 azaumoyo amafuta a nsomba.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi Mafuta a Nsomba Ndi Chiyani?

Mafuta a nsomba ndi mafuta kapena mafuta omwe amachokera ku nsomba.

Nthawi zambiri zimachokera ku nsomba zokhala ndi mafuta ambiri, monga hering'i, tuna, anchovies, ndi mackerel. Komabe nthawi zina amapangidwa kuchokera ku ziwindi za nsomba zina, monga momwe zimakhalira ndi mafuta a chiwindi cha cod.

World Health Organisation (WHO) ikulimbikitsa kudya magawo 1-2 a nsomba sabata iliyonse. Izi ndichifukwa choti omega-3 fatty acids mu nsomba amapereka maubwino ambiri azaumoyo, kuphatikiza chitetezo kumatenda angapo.

Komabe, ngati simukudya 1-2 mwa nsomba za sabata, sabata zowonjezera mafuta angakuthandizeni kupeza omega-3 okwanira.

Pafupifupi 30% yamafuta amafuta amapangidwa ndi omega-3s, pomwe 70% yotsala imapangidwa ndi mafuta ena. Komanso mafuta a nsomba amakhala ndi vitamini A ndi D.

Ndikofunika kuzindikira kuti mitundu ya omega-3s yomwe imapezeka m'mafuta a nsomba imakhala ndi thanzi labwino kuposa ma omega-3 omwe amapezeka m'malo ena azomera.

Omega-3s akulu amafuta a nsomba ndi eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA), pomwe omega-3 muzomera zimachokera ku alpha-linolenic acid (ALA).

Ngakhale ALA ndi mafuta ofunikira, EPA ndi DHA ali ndi maubwino ena ambiri azaumoyo (,).

Ndikofunikanso kupeza ma omega-3 okwanira chifukwa zakudya zakumadzulo zasintha omega-3s ambiri ndi mafuta ena monga omega-6s. Kuwonongeka kwamafuta kwamafuta acid kumatha kubweretsa matenda ambiri (,,,).

1. Angathandizire Thanzi La Mtima

Matenda amtima ndi omwe amafa kwambiri padziko lonse lapansi).

Kafukufuku akuwonetsa kuti anthu omwe amadya nsomba zambiri amakhala ndi matenda otsika kwambiri amtima (,,).

Zowopsa zingapo zamatenda amtima zimawoneka ngati zochepetsedwa ndikudya nsomba kapena mafuta amafuta. Ubwino wamafuta a nsomba zamathanzi amtima ndi awa:

• Mafuta a cholesterol: Itha kukulitsa mafuta "abwino" a HDL cholesterol. Komabe, sizikuwoneka kuti zimachepetsa "cholesterol choyipa" cha LDL (,,,,,,).
• Matenda a Triglycerides: Itha kutsitsa triglycerides ndi pafupifupi 15-30% (,,).
• Kuthamanga kwa magazi: Ngakhale pang'ono, zimathandiza kuchepetsa kuthamanga kwa magazi kwa anthu omwe ali ndi milingo yokwera (,,).
• Mwala: Zingateteze zikwangwani zomwe zimapangitsa kuti mitsempha yanu ilimbe, komanso kuti zipilala zizikhala zolimba komanso zotetezeka kwa iwo omwe ali nazo kale (,,).
• Matenda owopsa: Mwa anthu omwe ali pachiwopsezo, zitha kuchepetsa zochitika zakupha. Arrhythmias ndi mikhalidwe yachilendo ya mtima yomwe imatha kuyambitsa matenda amtima nthawi zina ().

Ngakhale mafuta owonjezera amafuta amatha kuthana ndi zoopsa zambiri zamatenda amtima, palibe umboni wowonekeratu kuti zitha kuteteza kupwetekedwa mtima kapena sitiroko ().

Chidule Mafuta owonjezera a nsomba amatha kuchepetsa ngozi zomwe zimadza chifukwa cha matenda amtima. Komabe, palibe umboni wowoneka bwino kuti ungapewe kupwetekedwa mtima kapena sitiroko.

2. Angathandizire Kuthana ndi Matenda Amisala

Ubongo wanu umapangidwa ndi mafuta pafupifupi 60%, ndipo ambiri mwa mafutawa ndi omega-3 fatty acids. Chifukwa chake, omega-3s ndiofunikira kuti ubongo ugwire bwino ntchito (,).

M'malo mwake, kafukufuku wina akuwonetsa kuti anthu omwe ali ndi vuto lamaganizidwe amachepetsa magazi a omega-3 (,,).

Chosangalatsa ndichakuti, kafukufuku akuwonetsa kuti zowonjezera mafuta zamafuta zitha kuteteza kuyambika kapena kusintha zizindikiritso zamatenda amisala. Mwachitsanzo, imatha kuchepetsa mwayi wamatenda amisala mwa iwo omwe ali pachiwopsezo (,).

Kuphatikiza apo, kuwonjezera mafuta amafuta m'mlingo wambiri kumatha kuchepetsa zizindikilo zina za schizophrenia ndi bipolar disorder (, 34,,,,).

Chidule Mafuta owonjezera a nsomba amatha kusintha zizindikiritso zamatenda amisala. Izi zitha kukhala chifukwa chakukula kwa omega-3 fatty acid.

3. Mulole Kuti Muthandize Kuonda

Kunenepa kwambiri kumatanthauzidwa kukhala ndi cholozera cha thupi (BMI) choposa 30. Padziko lonse lapansi, pafupifupi 39% ya akuluakulu ndi onenepa kwambiri, pomwe 13% ndi onenepa kwambiri. Manambalawa ndi okwera kwambiri m'maiko omwe amapeza ndalama zambiri ngati US ().

Kunenepa kwambiri kumatha kukulitsa chiopsezo cha matenda ena, kuphatikizapo matenda amtima, mtundu wa 2 shuga, ndi khansa (,,).

Mafuta owonjezera a nsomba amatha kusintha kapangidwe ka thupi komanso ziwopsezo za matenda amtima mwa anthu onenepa kwambiri (,,).

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti zowonjezera mafuta zamafuta, kuphatikiza zakudya kapena masewera olimbitsa thupi, zitha kukuthandizani kuti muchepetse thupi (,).

Komabe, si maphunziro onse omwe adapeza zofanana (,).

Kusanthula kwina kwa kafukufuku 21 akuti mafuta owonjezera a nsomba samachepetsa kwambiri kunenepa koma amachepetsa kuzungulira kwa chiuno ndi chiuno ().

Chidule Mafuta owonjezera a nsomba amatha kuthandizira kuchepetsa kuzungulira m'chiuno, komanso kuthandizira kuchepa thupi mukaphatikiza zakudya kapena masewera olimbitsa thupi.

4. Angathandizire Thanzi Labwino

Monga ubongo wanu, maso anu amadalira mafuta a omega-3. Umboni ukusonyeza kuti anthu omwe sapeza omega-3 okwanira ali ndi chiopsezo chachikulu cha matenda amaso (,).

Kuphatikiza apo, thanzi la diso limayamba kuchepa muukalamba, zomwe zingayambitse kuchepa kwa makanda okhudzana ndi ukalamba (AMD). Kudya nsomba kumalumikizidwa ndi kuchepa kwa AMD, koma zotsatira zake pamafuta owonjezera a nsomba ndizosakhutiritsa (,).

Kafukufuku wina adapeza kuti kumwa mafuta ochuluka kwambiri a nsomba m'masabata 19 kumawoneka bwino mwa odwala onse a AMD. Komabe, uku kunali kuphunzira kwakung'ono kwambiri (54).

Kafukufuku wokulirapo awiri adawunika kuphatikiza kwa omega-3s ndi michere ina pa AMD. Kafukufuku wina adawonetsa zabwino, pomwe enawo sanawonetse chilichonse. Chifukwa chake, zotsatira zake sizikudziwika (,).

Chidule Kudya nsomba kungathandize kupewa matenda amaso. Komabe, sizikudziwika ngati zowonjezera mafuta zamafuta zimakhala ndi zomwezi.

5. Angachepetse Kutupa

Kutupa ndi njira ya chitetezo cha mthupi lanu yolimbana ndi matenda komanso kuchiza ovulala.

Komabe, kutupa kosatha kumalumikizidwa ndi matenda akulu, monga kunenepa kwambiri, matenda ashuga, kukhumudwa, ndi matenda amtima (,,).

Kuchepetsa kutupa kumatha kuthandizira kuthana ndi matendawa.

Chifukwa mafuta amafuta amakhala ndi zotsutsana ndi zotupa, zitha kuthandizira kuthana ndi zotupa zosatha ().

Mwachitsanzo, mwa anthu opanikizika komanso onenepa kwambiri, mafuta a nsomba amatha kuchepetsa kapangidwe kake ndi majeremusi am'magulu otupa otchedwa cytokines (,).

Kuphatikiza apo, mafuta othandizira nsomba amatha kuchepetsa kwambiri kulumikizana, kuuma, ndi zosowa zamankhwala kwa anthu omwe ali ndi nyamakazi, yomwe imayambitsa ziwalo zopweteka (,).

Ngakhale matenda opatsirana am'mimba (IBD) amayambitsidwanso ndi kutupa, palibe umboni wowoneka bwino wosonyeza ngati mafuta a nsomba amathandizira kuzindikiritsa (,).

Chidule Mafuta a nsomba ali ndi mphamvu zotsutsana ndi zotupa ndipo amatha kuthandiza kuchepetsa zizindikilo zamatenda otupa, makamaka nyamakazi.

6. Mulole Kuthandizira Khungu Labwino

Khungu lanu ndiye chiwalo chachikulu kwambiri mthupi lanu, ndipo lili ndi omega-3 fatty acids () ambiri.

Thanzi la khungu limatha kuchepa m'moyo wanu wonse, makamaka mukakalamba kapena mutakhala padzuwa kwambiri.

Izi zati, pali zovuta zingapo za khungu zomwe zitha kupindula ndi mafuta owonjezera a nsomba, kuphatikiza psoriasis ndi dermatitis (,,).

Chidule Khungu lanu limatha kuwonongeka ndi ukalamba kapena kuwonetsetsa dzuwa. Mafuta owonjezera a nsomba amatha kuthandiza kukhala ndi khungu labwino.

7. Angathandizire Mimba ndi Moyo Wam'mbuyo

Omega-3s ndiofunikira pakukula msanga ndi chitukuko ().

Chifukwa chake, ndikofunikira kuti amayi azitenga omega-3 okwanira panthawi yapakati komanso poyamwitsa.

Mafuta owonjezera a nsomba mwa amayi apakati ndi oyamwitsa atha kupititsa patsogolo mgwirizano wamwana m'maso mwa makanda. Komabe, sizikudziwika ngati kuphunzira kapena IQ kwasintha (,,,,).

Kutenga mafuta owonjezera a nsomba mukakhala ndi pakati komanso kuyamwitsa kungathandizenso kukulitsa mawonekedwe a makanda ndikuthandizira kuchepetsa chiwopsezo cha chifuwa (,).

Chidule Omega-3 fatty acids ndi ofunikira pakukula kwa khanda ndikukula. Zowonjezera zamafuta m'mayi kapena makanda zitha kupititsa patsogolo kulumikizana kwa diso, ngakhale momwe zimakhudzira kuphunzira ndi IQ sizikudziwika bwinobwino.

8. Angachepetse Mafuta a Chiwindi

Chiwindi chanu chimagwiritsa ntchito mafuta ambiri mthupi lanu ndipo amatha kuthandizira kunenepa.

Matenda a chiwindi akuchulukirachulukira - makamaka osakhala zidakwa mafuta chiwindi (NAFLD), momwe mafuta amasonkhana m'chiwindi chanu ().

Mafuta a nsomba amatha kuwonjezera chiwindi kugwira ntchito komanso kutupa, zomwe zingathandize kuchepetsa zizindikilo za NAFLD komanso kuchuluka kwa mafuta m'chiwindi chanu (,,,).

Chidule Matenda a chiwindi amapezeka mwa anthu onenepa kwambiri. Mafuta owonjezera a nsomba amatha kuthandiza kuchepetsa mafuta m'chiwindi ndi zizindikilo za matenda osakhala a chiwindi amafuta.

9. Angakulitse Zizindikiro Za Kukhumudwa

Matenda okhumudwa akuyembekezeka kukhala vuto lachiwiri lalikulu la matenda pofika 2030 ().

Chosangalatsa ndichakuti, anthu omwe ali ndi nkhawa yayikulu amawoneka kuti ali ndi magazi ochepa a omega-3s (,,).

Kafukufuku akuwonetsa kuti mafuta a nsomba ndi omega-3 zowonjezera zimathandizira kusintha zizindikilo za kukhumudwa (, 88, 89).

Kuphatikiza apo, kafukufuku wina wasonyeza kuti mafuta omwe ali ndi EPA amathandizira kuchepetsa zizindikilo zowopsa kuposa DHA (,).

Chidule Mafuta owonjezera a nsomba - makamaka olemera a EPA - atha kuthandiza kuthana ndi kukhumudwa.

10. Atha Kukweza Tcheru ndi Kusasinthasintha Kwa Ana

Zovuta zingapo zamakhalidwe mwa ana, monga kuchepa kwa chidwi cha vuto la kuchepa kwa mphamvu (ADHD), zimakhudza kutengeka mtima komanso kusasamala.

Popeza kuti omega-3s amapanga gawo lalikulu laubongo, kuzipeza zokwanira kungakhale kofunikira popewa zovuta pamakhalidwe oyambirira (92).

Zowonjezera zamafuta asodzi zitha kupititsa patsogolo kusazindikira, kusasamala, kupupuluma, komanso kupsa mtima mwa ana. Izi zitha kupindulitsa kuphunzira msanga (93, 94, 95,).

Chidule Mavuto azikhalidwe mwa ana atha kusokoneza kuphunzira ndi chitukuko. Zowonjezera mafuta amafuta awonetsedwa kuti zithandizira kuchepetsa kuchepa mphamvu, kusasamala, ndi zina zoyipa.

11. Angathandizire Kuteteza Zizindikiro Za Kusokonezeka Maganizo

Mukamakalamba, ubongo wanu umachepa, ndipo chiopsezo cha matenda a Alzheimer chimakula.

Anthu omwe amadya nsomba zochulukirapo amakhala ndi kuchepa kwa magwiridwe antchito aubongo muukalamba (,,).

Komabe, kafukufuku wokhudzana ndi mafuta ophera nsomba kwa okalamba sanapereke umboni wowonekeratu kuti akhoza kuchepetsa kuchepa kwa magwiridwe antchito aubongo (,).

Komabe, kafukufuku wocheperako akuwonetsa kuti mafuta amafuta amatha kusintha kukumbukira kwa achikulire athanzi, okalamba (, 103).

Chidule Anthu omwe amadya nsomba zochulukirapo amakhala ndi kuchepa kwamaganizidwe okalamba. Komabe, sizikudziwika ngati zowonjezera mafuta zamafuta zingapewe kapena kukonza kuchepa kwamaganizidwe kwa achikulire.

12. Atha Kukweza Zizindikiro Za Phumu ndi Matenda Oopsa

Mphumu, yomwe imatha kuyambitsa kutupa m'mapapu ndi kupuma movutikira, ikukula kwambiri mwa makanda.

Kafukufuku wambiri akuwonetsa kuti mafuta amafuta amatha kuchepetsa zizindikiritso za mphumu, makamaka adakali ana (,,,).

Pakuwunika kumodzi mwa anthu pafupifupi 100,000, nsomba za mayi kapena omega-3 zomwe adadya zidapezeka kuti muchepetse chiopsezo cha mphumu mwa ana ndi 24-29% ().

Kuphatikiza apo, mafuta owonjezera a nsomba mwa amayi apakati amatha kuchepetsa chiopsezo cha chifuwa mwa makanda (109).

Chidule Kudya kwambiri nsomba ndi mafuta a nsomba panthawi yapakati kumachepetsa chiopsezo cha mphumu yaubwana ndi chifuwa.

13. Limbikitsani Thanzi Labwino

Pakukalamba, mafupa amatha kuyamba kutaya michere yawo, kuwapangitsa kuti athyole. Izi zitha kubweretsa zovuta monga kufooka kwa mafupa ndi mafupa.

Calcium ndi vitamini D ndizofunikira kwambiri pa thanzi la mafupa, koma kafukufuku wina akuwonetsa kuti omega-3 fatty acids amathanso kukhala opindulitsa.

Anthu omwe ali ndi omega-3 okwera kwambiri komanso magazi amatha kukhala ndi kuchuluka kwamafupa (BMD) (,,).

Komabe, sizikudziwika ngati mafuta a nsomba amawonjezera BMD (,).

Kafukufuku wocheperako akuwonetsa kuti mafuta owonjezera amafuta amachepetsa kuwonongeka kwa mafupa, omwe angapewe matenda amfupa ().

Chidule Kudya kwambiri kwa omega-3 kumalumikizidwa ndi kuchuluka kwa mafupa, komwe kumathandizira kupewa matenda amfupa. Komabe, sizikudziwika ngati zowonjezera mafuta a nsomba ndizopindulitsa.

Momwe Mungathandizire

Ngati simudya magawo 1-2 a nsomba zochuluka sabata iliyonse, mungafune kuganizira kutenga mafuta owonjezera.

Ngati mukufuna kugula zowonjezera mafuta zamafuta, pali chisankho chabwino kwambiri ku Amazon.

Pansipa pali mndandanda wazinthu zomwe mungaganizire mukamamwa mafuta othandizira nsomba:

Mlingo

Malangizo a EPA ndi DHA amasiyana malinga ndi msinkhu wanu komanso thanzi lanu.

WHO imalimbikitsa kudya tsiku ndi tsiku kwa magalamu 0.2-0.5 (200-500 mg) a EPA ndi DHA ophatikizana. Komabe, pangafunike kuwonjezera mlingo ngati muli ndi pakati, unamwino, kapena pachiwopsezo cha matenda amtima ().

Sankhani mafuta owonjezera omwe amapereka osachepera 0.3 magalamu (300 mg) a EPA ndi DHA pakatumikira.

Fomu

Mafuta owonjezera a nsomba amabwera m'njira zingapo, kuphatikiza ethyl esters (EE), triglycerides (TG), triglycerides (rTG), ma fatty acids (FFA) ndi phospholipids (PL).

Thupi lanu silitenga ma ethyl esters komanso ena, chifukwa chake yesani kusankha mafuta owonjezera omwe amabwera m'modzi mwamtundu wina ().

Kuzindikira

Zowonjezera zambiri zimakhala ndi 1,000 mg yamafuta a nsomba potumikira - koma 300 mg yokha ya EPA ndi DHA.

Werengani chizindikirocho ndikusankha chowonjezera chomwe chili ndi 500 mg ya EPA ndi DHA pa 1,000 mg yamafuta amafuta.

Chiyero

Mafuta angapo owonjezera a nsomba samakhala ndi zomwe amati amachita ().

Pofuna kupewa izi, sankhani chowonjezera chomwe chimayesedwa ndi ena kapena chili ndi chidindo cha Global Organisation for EPA ndi DHA Omega-3s (GOED).

Kutsitsimuka

Omega-3 fatty acids amatha kukhala ndi makutidwe ndi okosijeni, omwe amawapangitsa kuti azikhala amantha.

Pofuna kupewa izi, mutha kusankha chowonjezera chomwe chili ndi antioxidant, monga vitamini E. Komanso, sungani zowonjezerapo kutali ndi kuwala - makamaka mufiriji.

Musagwiritse ntchito mafuta othandizira nsomba omwe ali ndi fungo losasangalatsa kapena ndi achikale.

Kukhazikika

Sankhani mafuta othandizira nsomba omwe ali ndi chitsimikizo chokhazikika, monga ku Marine Stewardship Council (MSC) kapena Environmental Defense Fund.

Kupanga mafuta a nsomba kuchokera ku anchovies ndi nsomba zazing'ono zofananira ndizokhazikika kuposa zomwe zimachokera ku nsomba zazikulu.

Kusunga nthawi

Mafuta ena azakudya amakuthandizani kuyamwa omega-3 fatty acids ().

Chifukwa chake, ndibwino kuti mutenge mafuta anu a nsomba ndi chakudya chomwe chili ndi mafuta.

Chidule Mukamawerenga zolemba zamafuta aku nsomba, onetsetsani kuti mwasankha chowonjezera ndi EPA ndi DHA yambiri ndipo ili ndi zitsimikizo zoyera komanso zopitilira muyeso.

Mfundo Yofunika Kwambiri

Omega-3s amathandizira kukulitsa ubongo ndi diso. Amalimbana ndi kutupa ndipo amathandizira kupewa matenda amtima komanso kuchepa kwa ubongo.

Popeza mafuta a nsomba amakhala ndi omega-3 ambiri, omwe ali pachiwopsezo cha mavutowa atha kupindula nawo.

Komabe, kudya zakudya zonse kumakhala bwino nthawi zonse kuposa kumwa zowonjezera, ndipo kudya magawo awiri a nsomba zamafuta sabata iliyonse kumatha kukupatsani omega-3s okwanira.

M'malo mwake, nsomba ndizothandiza ngati mafuta a nsomba - ngati sichoncho - popewa matenda ambiri.

Izi zati, zowonjezera mafuta zamafuta ndi njira yabwino ngati simudya nsomba.