Kodi Muyenera Kutenga Mafuta A Nsomba Pomanga Thupi?

Zamkati

• Mafuta a nsomba ndi chiyani?
• Zopindulitsa zomwe zingachitike pomanga thupi
• Zitha kuchepetsa kupweteka kwa minofu
• Mulole kusintha kulimbitsa thupi
• Mulole kuthandizira thanzi la minofu mukamakula
• Kodi muyenera kuwonjezera nawo?
• Mfundo yofunika

Mafuta a nsomba nthawi zambiri amatengedwa kuti akalimbikitse mtima, ubongo, diso, komanso thanzi.

Komabe, omanga thupi ndi othamanga ena amagwiritsanso ntchito chowonjezera ichi chodziwika bwino chifukwa cha zotsutsana ndi zotupa. Anthu ena amakhulupirira kuti zitha kulimbitsa mphamvu ya minofu, kusintha mayendedwe osiyanasiyana, ndikupereka maubwino ena ambiri.

Mwakutero, mwina mungadzifunse ngati mafuta a nsomba angalimbikitse ntchito yanu yolimbitsa thupi.

Nkhaniyi ikukuuzani ngati mungatenge mafuta a nsomba pomanga thupi.

Mafuta a nsomba ndi chiyani?

Mafuta a nsomba amatengedwa m'matumba a nsomba zamafuta, monga saumoni, hering'i, halibut, ndi mackerel ().

Ndi omega-3 fatty acids ambiri, omwe amawawona kuti ndi ofunikira chifukwa muyenera kuwapeza kuchokera pazakudya zanu. Thupi lanu silingathe kuzipanga zokha.

Ngakhale mitundu yambiri ya omega-3 ilipo, awiri omwe amapezeka m'mafuta a nsomba ndi eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) (2).

US Department of Agriculture (USDA) ikukulimbikitsani kuti mudye nsomba zosachepera ma ola 8 (227 gramu) za nsomba sabata iliyonse chifukwa cha mafuta (acid).

Mutha kupezanso omega-3 kuchokera kuzakudya zamasamba, monga mtedza wa paini, walnuts, ndi mbewu za fulakesi, koma izi zimapereka mawonekedwe osagwira ntchito - alpha-linolenic acid (ALA) - kuposa nsomba ().

Mafuta a nsomba, omwe amachokera ku nsomba zochuluka, amakhala ndi omega-3 fatty acids EPA ndi DHA ambiri.

Zopindulitsa zomwe zingachitike pomanga thupi

Mafuta a nsomba amatha kupereka maubwino ambiri kwa omanga thupi makamaka chifukwa chazitsulo zake.

Zitha kuchepetsa kupweteka kwa minofu

Zimakhala zachilendo kumva kuwawa mukatha kugwira ntchito.

M'malo mwake, anthu ena amayamba kumva kuwawa ndikuwuma maola 12-72 atachita masewera olimbitsa thupi osazolowereka kapena otopetsa. Izi zimatchedwa kuti kuchepa kwa minofu (DOMS), yomwe imatha kubwera chifukwa cha kutupa m'maselo anu ().

DOMS imakhudza kwambiri omanga thupi ndipo imatha kulepheretsa kulimbitsa thupi ndi magwiridwe antchito).

Ngakhale kutikita minofu kumatha kuchepetsa zizindikilo zake, mafuta amisodzi amathanso kuthandizira pakuchepetsa kuwonongeka kwa minofu ndi kutupa pambuyo povana zolimbitsa thupi (,).

Pakafukufuku wosasintha, amuna 21 adapanga ma bicep curls patatha milungu 8 atenga mafuta okwana 2,400 mg (okhala ndi 600 mg ya EPA ndi 260 mg ya DHA) tsiku lililonse. Mafuta a nsomba adaletsa kukula kwa DOMS ndikuletsa kuchepa kwa mphamvu kwakanthawi kochepa, poyerekeza ndi placebo ().

Momwemonso, kafukufuku wamasiku 14 adapeza kuti azimayi omwe amaphatikiza mafuta a nsomba 6,000 mg (okhala ndi 3,000 mg ya EPA ndi 600 mg ya DHA) tsiku ndi tsiku amachepetsa kwambiri kuuma kwa DOMS kutsatira ma bicep curls ndi ma bondo, poyerekeza ndi placebo () .

Mulole kusintha kulimbitsa thupi

Kafukufuku wina akuwonetsa kuti EPA ndi DHA m'mafuta amafuta amatha kusintha magwiridwe antchito.

Ndi chifukwa chakuti zida zawo zotsutsana ndi zotupa zimatha kupewa kapena kuchepetsa kuchepa kwa mphamvu ndi mayendedwe osiyanasiyana chifukwa chakulimbitsa thupi kwambiri.

Pakafukufuku wina, amuna 16 adatenga mafuta okwana 2,400 mg (omwe amakhala ndi 600 mg ya EPA ndi 260 mg ya DHA) tsiku lililonse kwa milungu 8, kenako adachita magawo asanu ndi limodzi a ma bicep contractions. Amakhalabe ndi minyewa yolimbitsa thupi panthawi yochita masewera olimbitsa thupi ndipo amakhala ndi zotupa zochepa kuposa omwe amatenga placebo ().

Kafukufuku wina wa masabata asanu ndi atatu mwa amuna 21 adapeza zotsatira zofananira. Kutenga mafuta omwewo tsiku lililonse kumachepetsa kuchepa kwakanthawi kwamphamvu ya minofu ndi mayendedwe atatha masewera olimbitsa thupi ().

Kuphatikiza apo, kafukufuku wamasabata asanu ndi limodzi mwa amuna 20 ophunzitsidwa kukana kutsatira chakudya chotsika kwambiri cha kuchepa thupi adawonetsa kuti kuwonjezera tsiku lililonse ndi 4,000 mg yamafuta a nsomba (okhala ndi 2,000 mg ya EPA ndi DHA) osungidwa kapena owonjezera thupi mphamvu ya minofu ().

Mwakutero, mafuta a nsomba amatha kuthandizira kukhalabe ndi mphamvu yamphamvu pambali pakadyedwe, komwe kumakhala gawo lazophunzitsira zolimbitsa thupi.

Ngakhale zili choncho, kafukufuku wowonjezera wamafuta amafuta a nsomba pakukula kwa minofu ndi nyonga ndikofunikira (,).

Mulole kuthandizira thanzi la minofu mukamakula

Kukalamba kumalumikizidwa ndi kutayika pang'onopang'ono kwa minofu. Pambuyo pa zaka 30, kuchepa kwa minofu kumachepa ndi 0.1-0.5% pachaka - ndikuwonjezeka kwakukulu pakutha pambuyo pa zaka 65 ().

Mukamakalamba, kumakhala kovuta kwambiri kusunga ndikumanga minofu, mwina chifukwa cha kuchepa kwa kuyankha kwamaphunziro onse osagwirizana ndi kudya mapuloteni ().

Chosangalatsa ndichakuti, mafuta odana ndi zotupa amafuta amafuta amatha kukulitsa chidwi cha minofu yanu pamaphunziro a protein ndi kukana, kulola kupindula kwakukulu kukula kwa minofu ndi mphamvu mukamakula ().

Mwachitsanzo, kafukufuku wa masabata 16 adawonetsa kuti kuwonjezera 4,200 mg wa omega-3s (wokhala ndi 2,700 mg wa EPA ndi 1,200 mg wa EPA) kumakulitsa kukula kwa minofu ikatha masewera olimbitsa thupi mwa achikulire, poyerekeza ndi achikulire ().

Kafukufuku wina akuwonetsanso kuti mafuta a nsomba amatha kupititsa patsogolo kapena kukulitsa minofu kwa achikulire makamaka makamaka akaphatikizidwa ndi kukana kuphunzira (,,).

Ngakhale zotsatirazi zikuwonetsa zabwino kwa omanga thupi azaka zapakati komanso achikulire, kafukufuku wina amafunika.

Chifukwa cha mphamvu zake zotsutsana ndi zotupa, mafuta amisili amatha kuteteza kapena kuchepetsa kupweteka kwa minofu, kulepheretsa kuchepa mphamvu kwakanthawi kochepa komanso kuyenda kosunthika mukatha kuchita masewera olimbitsa thupi, komanso kukonza chidwi cha minofu kwa achikulire. Komabe, maphunziro ena amafunikira.

Kodi muyenera kuwonjezera nawo?

Mafuta a nsomba akuwoneka kuti ndi othandiza kwambiri pochepetsa DOMS, zomwe zimachitika kawirikawiri kwa omanga thupi ambiri.

Komabe, pali umboni wosakwanira wokhudzana ndi zomwe zimakhudza kukula kwa minofu kapena mphamvu (,).

Komabe, kungakhale kopindulitsa kutenga mafuta a nsomba kuti mukhale ndi thanzi labwino - makamaka ngati zakudya zanu zilibe zakudya zamagulu omega-3s - chifukwa mafutawa amalumikizidwa ndi maubwino ambiri, monga thanzi la mtima ndikuchepetsa kutupa ().

Ngati mungasankhe kumwa, 2,000-3,000 mg patsiku la EPA ndi DHA ndikulimbikitsidwa kwa omanga thupi.

Zolemba za EPA ndi DHA zamafuta owonjezera amafuta zimasiyanasiyana kutengera mtundu wa nsomba ndi njira zopangira zomwe agwiritsa ntchito, onetsetsani kuti mwawerenga cholembera cha zakudya ndikutumiza kukula mosamala.

Malinga ndi European Food Safety Authority, zowonjezera za EPA ndi DHA nthawi zambiri zimaloledwa ndipo zimatha kumwedwa mosadukiza mpaka 5,000 mg tsiku lililonse (25).

Zotsatira zoyipa zomwe mafuta amafuta amapangira zimaphatikizapo kulawa kosasangalatsa, kubowola, kutentha pa chifuwa, kusapeza m'mimba, ndi kutsegula m'mimba (2).

Ngakhale maumboni asayansi omwe amathandizira kugwiritsa ntchito mafuta a nsomba pomanga thupi pakadali pano ndi ochepa, mungafunenso kuwonjezerapo ngati chakudya chanu chilibe omega-3s.

Mfundo yofunika

Mafuta a nsomba amakhala okwanira mu omega-3 mafuta EPA ndi DHA.

Mafuta amcherewa amatha kukhala ndi maubwino angapo kwa omanga thupi, monga kuchepa kwa zilonda zam'mimba ndi ma DOMS ochepa. Zitha kuthandizanso kulimba kwa minofu ndi mayendedwe osiyanasiyana, ngakhale maphunziro ena amafunikira.

Makamaka, mafuta othandizira nsomba amakhala otetezeka ndipo amathanso kulimbitsa mbali zina zaumoyo wanu.