9 Ubwino Wothandizidwa Ndi Sayansi wa Mafuta a Cod Liver

Zamkati

• 1. Wambiri mu Vitamini A ndi D
• 2. Angachepetse Kutupa
• 3. Angakulitse Thanzi Labwino
• 4. Achepetse Kuphatikizana Ndikulimbitsa Zizindikiro Za Nyamakazi
• 5. Angathandizire Thanzi Labwino
• 6. Mulole Kuchepetsa Matenda a Mtima
• 7. Atha Kukweza Zizindikiro Zodandaula ndi Kukhumudwa
• 8. Athandizeni Kuchiritsa Zilonda Zam'mimba ndi Zamatumbo
• 9. Chosavuta Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Mafuta a chiwindi a cod ndi mtundu wa mafuta owonjezera a nsomba.

Monga mafuta anthawi zonse a nsomba, amakhala ndi omega-3 fatty acids, omwe amalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza kuchepa kwa kutupa ndi kutsika kwa magazi (1, 2).

Mulinso mavitamini A ndi D, onse omwe amapereka maubwino ena ambiri azaumoyo.

Nawa maubwino 9 asayansi amtundu wa cod chiwindi.

1. Wambiri mu Vitamini A ndi D

Mafuta ambiri amtundu wa cod amatengedwa m'chiwindi cha cod ya Atlantic.

Mafuta a chiwindi cha cod akhala akugwiritsidwa ntchito kwazaka zambiri kuti athetse ululu wolumikizana komanso kuchiza matenda, matenda omwe amayambitsa mafupa osalimba mwa ana ().

Ngakhale mafuta amtundu wa cod ndi mafuta owonjezera nsomba, ndizosiyana kwambiri ndi mafuta wamba a nsomba.

Mafuta anthawi zonse amachotsedwa munthawi ya nsomba zochuluka ngati tuna, hering'i, anchovies ndi mackerel, pomwe mafuta amtundu wa cod amatengedwa kuchokera ku chiwindi cha cod.

Chiwindi chimakhala ndi mavitamini osungunuka mafuta ambiri monga mavitamini A ndi D, omwe amawapangitsa kukhala ndi thanzi labwino.

Supuni imodzi (5 ml) ya mafuta a chiwindi cha cod imapereka izi (4):

• Ma calories: 40
• Mafuta: 4.5 magalamu
• Omega-3 fatty acids: 890 mg
• Mafuta a monounsaturated: 2.1 magalamu
• Mafuta okhuta: 1 galamu
• Mafuta a polyunsaturated: 1 galamu
• Vitamini A: 90% ya RDI
• Vitamini D: 113% ya RDI

Mafuta a chiwindi cha cod amakhala ndi thanzi labwino, ndipo supuni imodzi yokha imapereka 90% ya zofunikira tsiku ndi tsiku za vitamini A ndi 113% ya zofunika tsiku ndi tsiku za vitamini D.

Vitamini A ili ndi maudindo ambiri mthupi, kuphatikiza kukhala ndi maso athanzi, kugwira ntchito kwaubongo komanso khungu (,).

Mafuta a chiwindi cha cod ndi amodzi mwa chakudya chabwino kwambiri cha vitamini D, chomwe chimathandiza kwambiri kuti mafupa azikhala athanzi poyang'anira kuyamwa kwa calcium ().

Mafuta a chiwindi cha Cod ndiopatsa thanzi kwambiri ndipo amapereka pafupifupi zofunikira zonse za tsiku ndi tsiku za mavitamini A ndi D.

2. Angachepetse Kutupa

Kutupa ndi njira yachilengedwe yomwe imathandizira thupi kulimbana ndi matenda ndikuchiritsa kuvulala.

Tsoka ilo, nthawi zina, kutupa kumatha kupitilira pamlingo wotsika kwakanthawi.

Izi zimadziwika kuti kutupa kosatha, komwe kumakhala kowopsa ndipo kumatha kuonjezera chiwopsezo cha kuthamanga kwa magazi komanso matenda angapo, monga matenda amtima (,,).

Omega 3-fatty acids mu cod chiwindi mafuta amatha kuchepetsa kutupa kwakanthawi pochepetsa ma protein omwe amalimbikitsa. Izi zikuphatikiza TNF-α, IL-1 ndi IL-6 (1).

Mafuta a chiwindi cha cod amakhalanso ndi mavitamini A ndi D, omwe ndi ma antioxidants amphamvu. Amatha kuchepetsa kutupa mwakumanga ndi kusokoneza ma radicals owopsa (,).

Chochititsa chidwi, kafukufuku akuwonetsanso kuti anthu omwe alibe mavitamini A ndi D ali pachiwopsezo chachikulu chotupa (,,).

Omega-3 fatty acids mu cod chiwindi mafuta amathandizira kupondereza mapuloteni omwe amalimbikitsa kutupa kosatha. Mafuta a chiwindi a cod ndi gwero lalikulu la mavitamini A ndi D, onse omwe ali ndi antioxidant.

3. Angakulitse Thanzi Labwino

Ndikofunikira kwambiri kuti musunge mafupa athanzi mukamakalamba.

Izi ndichifukwa choti mumayamba kutaya mafupa mutakwanitsa zaka 30. Izi zimatha kubweretsa zophulika pambuyo pake m'moyo, makamaka azimayi atatha kusamba (, 17,).

Mafuta a chiwindi cha Cod ndi gwero lalikulu la vitamini D ndipo amachepetsa kutayika kwa mafupa. Izi ndichifukwa zimathandiza thupi lanu kuyamwa calcium, yomwe ndi mchere wofunikira wa mafupa olimba, kuchokera m'matumbo (,).

M'malo mwake, kafukufuku akuwonetsa kuti mukamadya chakudya chokhala ndi calcium yambiri, kutenga vitamini D chowonjezera ngati mafuta a chiwindi kumatha kuchepetsa kufooka kwa mafupa pakati pa akulu ndikulimbitsa mafupa osalimba mwa ana (, 21,).

Kupeza vitamini D wokwanira pazakudya ndi zowonjezera monga mafuta a chiwindi cha cod ndikofunikira kwambiri kwa anthu omwe amakhala kutali ndi equator, khungu lawo silikhala ndi dzuwa lokwanira kuti lithe kupanga vitamini D kwa miyezi isanu ndi umodzi pachaka ().

Mafuta a chiwindi cha Cod ali ndi vitamini D wambiri, yemwe amathandiza kukhala ndi mafupa olimba komanso athanzi. Ndikofunikira makamaka kwa anthu omwe amakhala kutali ndi equator.

4. Achepetse Kuphatikizana Ndikulimbitsa Zizindikiro Za Nyamakazi

Matenda a nyamakazi ndi matenda omwe amadzimadzimadzimodzi omwe amadziwika ndi kuwonongeka kwa ziwalo.

Pakadali pano palibe mankhwala a nyamakazi, koma kafukufuku akuwonetsa kuti mafuta amtundu wa cod amatha kuchepetsa kupweteka kwamalumikizidwe ndikuwongolera zizindikiritso zamatenda am'mimba monga kuuma kwamalumikizidwe ndi kutupa (,).

Pakafukufuku wina, anthu 43 adatenga kapisozi wa 1-gramu wa mafuta a chiwindi a cod tsiku lililonse kwa miyezi itatu. Adapeza kuti zachepetsa zizindikiro za nyamakazi, monga kuuma m'mawa, kupweteka ndi kutupa ().

Pakafukufuku wina mwa anthu 58, ofufuza adasanthula ngati kumwa mafuta a cod chiwindi kungachepetse kupweteka kwa nyamakazi yokwanira kuthandiza odwala kuchepetsa kugwiritsa ntchito mankhwala osagwiritsa ntchito zotupa.

Pakutha phunziroli, 39% ya anthu omwe adatenga mafuta amtundu wa cod adachepetsa kugwiritsa ntchito kwawo mankhwala opatsirana ndi zotupa opitilira 30% ().

Amakhulupirira kuti omega-3 fatty acids mu cod chiwindi mafuta atha kuthandiza kuchepetsa kutupa m'malo komanso kuteteza kuwonongeka ().

Chifukwa cha mafuta amtundu wa chiwindi wokhoza kuchepetsa kutupa, zitha kuthandiza kuchepetsa kupweteka kwamalumikizidwe kwa iwo omwe amadwala nyamakazi.

5. Angathandizire Thanzi Labwino

Kutaya masomphenya ndi vuto lalikulu lathanzi, lomwe limakhudza anthu opitilira 285 miliyoni padziko lonse lapansi).

Pali zifukwa zambiri zomwe zimapangitsa kuti anthu asamaone, koma zifukwa ziwiri zomwe zimayambitsa matendawa ndi khungu komanso kuchepa kwa makulidwe azaka (AMD).

Matenda onsewa amatha chifukwa cha kutupa kosatha.

Komabe, omega-3 fatty acids ndi vitamini A m'mafuta amtundu wa cod awonetsedwa kuti amateteza ku matenda amaso omwe amayamba chifukwa cha kutupa (,).

Kafukufuku wazinyama apeza kuti omega-3 fatty acids amachepetsa zinthu zomwe zimayambitsa matenda a glaucoma, monga kuthamanga kwa maso ndi kuwonongeka kwa mitsempha (,,).

Pakafukufuku wina mwa anthu 666, ofufuza adapeza kuti omwe adadya omega-3 fatty acids anali ndi chiopsezo chotsika 17% chakumayambiriro kwa AMD ndi 41% chiopsezo chotsika cha AMD ().

Kuphatikiza apo, zakudya zomwe zili ndi vitamini A wambiri zitha kuchepetsa ngozi ya glaucoma ndi AMD, poyerekeza ndi zakudya zomwe zili ndi vitamini A (,).

Pa kafukufuku wina mwa anthu 3,502 azaka 55 kapena kupitilira apo, ofufuza adapeza kuti anthu omwe amamwa vitamini A wambiri ali ndi chiopsezo chochepa kwambiri cha glaucoma kuposa omwe amadya vitamini A () wocheperako.

Ngakhale vitamini A ndiyabwino pathanzi la diso, silikulimbikitsidwa kumwa kwambiri, chifukwa imatha kuyambitsa poyizoni wa vitamini A.

Mafuta a chiwindi cha Cod ndi gwero lalikulu la omega-3 ndi vitamini A, zonse zomwe zingateteze ku kutaya kwamaso ku matenda amaso otupa monga glaucoma ndi kuchepa kwa makanda okalamba (AMD).

6. Mulole Kuchepetsa Matenda a Mtima

Matenda amtima ndi omwe amafa kwambiri padziko lonse lapansi, omwe amakhudza anthu opitilira 17.5 miliyoni pachaka ().

Kafukufuku wasonyeza kuti anthu omwe amadya nsomba nthawi zambiri amakhala ndi chiopsezo chochepa kwambiri chodwala matenda amtima. Izi zimatha chifukwa cha omega-3 fatty acid (()).

Omega-3s awonetsedwa kuti ali ndi maubwino ambiri pamtima wanu, kuphatikiza:

• Kuchepetsa triglycerides: Omega-3 fatty acids mu cod chiwindi mafuta amachepetsa magazi triglycerides pofika 15-30% (,,).
• Kuchepetsa kuthamanga kwa magazi: Kafukufuku wambiri apeza kuti omega-3 fatty acids amatha kutsitsa kuthamanga kwa magazi, makamaka kwa anthu omwe ali ndi kuthamanga kwa magazi komanso cholesterol (2, 39).
• Kuchulukitsa cholesterol cha HDL: Omega-3 fatty acids mu cod chiwindi mafuta amatha kutulutsa HDL cholesterol, yomwe imalumikizidwa ndi chiopsezo chochepa cha matenda amtima (,).
• Kuteteza mapangidwe: Kafukufuku wazinyama apeza kuti mafuta amtundu wa chiwindi amatha kuchepetsa chiopsezo cha zikwangwani zopanga m'mitsempha. Kapangidwe kazitsulo kamatha kuchepa mitsempha ndikumayambitsa matenda amtima kapena kupwetekedwa (,).

Ngakhale kumwa mafuta othandizira nsomba monga mafuta a chiwindi amtundu wa cod kumatha kuchepetsa mavuto omwe amabwera chifukwa cha matenda amtima, palibe umboni wochepa woti ungapewe matenda amtima kapena zilonda zam'mimba ().

Tsoka ilo, kafukufuku wowerengeka adasanthula makamaka kuphatikiza kwa mafuta a cod chiwindi ndi matenda amtima, momwe kafukufuku ambiri amagwiritsira ntchito mafuta amtundu wa cod monga mafuta wamba.

Chifukwa chake, kafukufuku wodziwika bwino wokhudzana ndi mafuta amtundu wa cod ndi matenda amtima amafunikira kuti apange kulumikizana bwino pakati pa ziwirizi.

Mafuta a chiwindi cha cod akhoza kuthandiza kuchepetsa zinthu zomwe zingayambitse matenda amtima. Kafukufuku makamaka wamafuta a chiwindi cha cod ndi matenda amtima amafunika, chifukwa maphunziro ambiri amakhala ndi mafuta amtundu wa chiwindi ndi mafuta wamba.

7. Atha Kukweza Zizindikiro Zodandaula ndi Kukhumudwa

Kuda nkhawa ndi kukhumudwa ndizofala zomwe zimakhudza anthu opitilira 615 miliyoni padziko lonse lapansi).

Chosangalatsa ndichakuti, kafukufuku akuwonetsa kuti pakhoza kukhala kulumikizana pakati pakotupa kwanthawi yayitali ndi nkhawa komanso kukhumudwa (,) Kafukufuku wambiri apeza kuti omega-3 fatty acids mu cod chiwindi mafuta amachepetsa kutupa ndikuchepetsa zizindikilo za nkhawa komanso kukhumudwa (,).

Kafukufuku wamkulu kuphatikiza anthu 21,835 adapeza kuti anthu omwe amatenga mafuta amtundu wa cod nthawi zonse amakhala ndi zizindikilo zochepa za kukhumudwa okha kapena kuphatikiza nkhawa ().

Komabe, pomwe omega-3 fatty acids amathandizira kuchepetsa zizindikilo za nkhawa komanso kukhumudwa, zomwe zimawoneka ngati zazing'ono.

Pofufuza kafukufuku 26 kuphatikiza anthu 1,478, ma omega-3 othandizira anali othandiza pang'ono kuposa ma placebos ochepetsa zipsinjo za kukhumudwa ndi nkhawa ().

Komanso, maphunziro ambiri apezanso kulumikizana pakati pa kuchuluka kwa magazi a vitamini D ndikuchepetsa kwa zipsinjo za kukhumudwa (,).

Momwe zimachepetsera zizindikiro zakukhumudwa sizikudziwikabe, koma kafukufuku wina akuti vitamini D imatha kulumikizana ndi zolandilira muubongo ndikulimbikitsa kutulutsa mahomoni otukuka monga serotonin (,,).

Omega-3 fatty acids ndi vitamini D mu cod chiwindi mafuta zitha kuthandiza kuchepetsa zizindikilo za nkhawa komanso kukhumudwa, koma maphunziro ena amafunikira.

8. Athandizeni Kuchiritsa Zilonda Zam'mimba ndi Zamatumbo

Zilonda ndizopuma pang'ono pamimba kapena m'matumbo. Zitha kuyambitsa kusuta, kupweteka m'mimba komanso kusapeza bwino.

Nthawi zambiri zimayambitsidwa ndi matenda a bakiteriya, kusuta, kugwiritsa ntchito mopitilira muyeso mankhwala opatsirana ndi kutupa kapena asidi wochuluka m'mimba ().

Kafukufuku wazinyama akuwonetsa kuti mafuta amtundu wa cod amatha kuthandizira kuthana ndi zilonda, makamaka m'mimba ndi m'matumbo.

Pakafukufuku wina wazinyama, ofufuza adapeza kuti mafuta otsika kwambiri a chiwindi cha cod amathandizira kuchiritsa zilonda m'mimba ndi m'matumbo ().

Kafukufuku wina wazinyama adapeza kuti mafuta amtundu wa cod a chiwindi amapondereza majini omwe amalumikizidwa ndi kutupa kwamatumbo ndikuchepetsa kutupa ndi zilonda m'matumbo ().

Ngakhale kugwiritsa ntchito mafuta amtundu wa cod kuti athandizire kuchiritsa zilonda kumawoneka ngati kolonjeza, maphunziro ena mwa anthu amafunikira kuti apange malingaliro omveka.

Mafuta a chiwindi cha cod amatha kuthandizira kuthana ndi zilonda zam'mimba ndi m'matumbo, koma maphunziro owonjezera aumunthu amafunikira musanapereke upangiri.

9. Chosavuta Kuonjezera Pazakudya Zanu

Mafuta a chiwindi cha cod ndiosavuta kwambiri kuwonjezera pazakudya zanu. Zimabwera m'njira zosiyanasiyana, koma mitundu yamadzi ndi ma capsule ndiofala kwambiri.

Palibe malangizo okhazikitsidwa a mafuta a chiwindi a cod, chifukwa chake malingaliro ambiri amatengera kuchuluka kwa omega-3 fatty acids, vitamini A ndi D.

Kawirikawiri mlingo umodzi nthawi zambiri umakhala supuni 1-2, koma kutenga supuni imodzi patsiku nthawi zambiri kumakhala kotetezeka. Mlingo wapamwamba sanavomerezedwe, chifukwa ungapangitse kuchuluka kwa vitamini A wambiri ().

Ngakhale mafuta amtundu wa chiwindi ndi athanzi kwambiri, anthu ena amafunika kukhala osamala ndi zomwe amadya chifukwa mafuta amtundu wa cod amatha kupha magazi.

Chifukwa chake funsani dokotala musanamwe mafuta amtundu wa chiwindi mukamwa magazi kapena mankhwala ochepetsa magazi.

Komanso, amayi apakati ayenera kukaonana ndi dokotala asanamwe, chifukwa kuchuluka kwa vitamini A kumatha kuvulaza mwanayo.

Mafuta a chiwindi cha cod ndiosavuta kuwonjezera pazakudya zanu. Khalani ndi ndalama zolimbikitsidwa, chifukwa mafuta owonjezera a chiwindi akhoza kukhala owopsa.

Mfundo Yofunika Kwambiri

Mafuta a chiwindi cha cod ndi mtundu wowonjezera wopatsa thanzi wa nsomba. Ndi yabwino kwambiri ndipo imakhala ndi kuphatikiza kwakukulu kwa omega-3 fatty acids, vitamini A ndi vitamini D.

Mafuta a chiwindi cha cod amatha kukupatsirani thanzi labwino ngati mafupa olimba, kuchepa kwamatenda komanso kupweteka pang'ono kwa omwe ali ndi nyamakazi.

Ngati mukufuna kuyesa kuwonjezera, mlingo wamba ndi masupuni 1-2 a mafuta amtundu wa chiwindi patsiku. Muthanso kuyesa fomu ya kapisozi.

Ngati mukulimbana ndi kukoma kwa nsomba, yesani kuidya yopanda kanthu musanadye koyamba kapena ndi madzi pang'ono.