Zotsatira Zodziwika Pazochepa za Mafuta Ochepetsa a Nsomba

Zamkati

• 1. Shuga Wamwazi Wambiri
• 2. Kutuluka magazi
• 3. Kuthamanga Kwambiri kwa Magazi
• 4. Kutsekula m'mimba
• 5. Acid Reflux
• 6. Sitiroko
• 7. Vitamini A Chowopsa
• 8. Kusowa tulo
• Kodi Pali Zochuluka Motani?
• Mfundo Yofunika Kwambiri

Mafuta a nsomba amadziwika bwino chifukwa cha chuma chomwe chimalimbikitsa thanzi.

Wolemera ndi omega-3 fatty acids wathanzi, mafuta a nsomba awonetsedwa kuti amachepetsa triglycerides yamagazi, amachepetsa kutupa komanso amachepetsa zizindikiritso zamatenda a nyamakazi ().

Komabe, mafuta ochulukirapo samakhala bwino nthawi zonse, ndipo kumwa kwambiri kungapangitse mavuto ambiri kuposa thanzi lanu.

Nazi zotsatirapo zisanu ndi zitatu zomwe zingachitike mukamadya mafuta ochulukirapo kapena omega-3 fatty acids.

1. Shuga Wamwazi Wambiri

Kafukufuku wina akuwonetsa kuti kuwonjezera ndi omega-3 fatty acids wambiri kumatha kuwonjezera shuga m'magazi mwa anthu omwe ali ndi matenda ashuga.

Mwachitsanzo, kafukufuku wina wocheperako, adapeza kuti kutenga magalamu 8 a omega-3 fatty acids patsiku kudapangitsa kuti 22% iwonjezeke m'magazi a shuga mwa anthu omwe ali ndi matenda ashuga amtundu wachiwiri pamasabata asanu ndi atatu ().

Izi ndichifukwa choti kuchuluka kwakukulu kwa omega-3s kumatha kuyambitsa kupanga shuga, komwe kumatha kuchititsa milingo yayitali ya shuga m'magazi ().

Komabe, kafukufuku wina watulutsa zotsatira zotsutsana, ndikuwonetsa kuti kuchuluka kwakukulu kokha kumakhudza shuga wamagazi.

M'malo mwake, kuwunikanso kwina kwamaphunziro 20 kunapeza kuti kuchuluka kwa tsiku ndi tsiku kwa magalamu 3.9 a EPA ndi 3.7 magalamu a DHA - mitundu iwiri yayikulu ya omega-3 fatty acids - sinakhudze kuchuluka kwa shuga wamagazi kwa anthu omwe ali ndi matenda ashuga amtundu wa 2 ( ).

Chidule Kutenga mafuta ochuluka a omega-3 fatty acids kungalimbikitse kupanga shuga, komwe kumatha kubweretsa kuwonjezeka kwa magazi m'magazi - ngakhale umboni wa sayansi siwokwanira.

2. Kutuluka magazi

Mafupa ndi magazi m'mphuno ndi zina mwazizindikiro zoyipa zamafuta owonjezera a nsomba.

Kafukufuku wina mwa anthu 56 adapeza kuti kuwonjezera ndi 640 mg ya mafuta amafuta patsiku patadutsa milungu inayi kunachepetsa kuundana kwa magazi mwa achikulire athanzi ().

Kuphatikiza apo, kafukufuku wina wocheperako adawonetsa kuti kumwa mafuta a nsomba kumatha kulumikizidwa ndi chiopsezo chachikulu cha magazi m'mimba, nanena kuti 72% ya achinyamata omwe amatenga 1-5 magalamu amafuta a nsomba tsiku lililonse amakhala ndi zotuluka m'mimba ngati zoyipa (7).

Pachifukwa ichi, nthawi zambiri amalangizidwa kuti musiye kumwa mafuta asanakonzekere opaleshoni komanso kuti mulankhule ndi dokotala musanamwe mankhwala owonjezera ngati muli pamagazi ochepetsa magazi ngati Warfarin.

Chidule Kutenga mafuta ochuluka kwambiri a nsomba kumatha kuletsa kupangika kwa magazi, zomwe zitha kuwonjezera ngozi yakutuluka magazi ndikupangitsa zizindikilo monga zotuluka m'mphuno kapena magazi m'kamwa.

3. Kuthamanga Kwambiri kwa Magazi

Mafuta a nsomba amatha kuchepetsa kuthamanga kwa magazi amalembedwa bwino.

Kafukufuku wina wa anthu 90 pa dialysis adapeza kuti kutenga magalamu atatu a omega-3 fatty acids patsiku kumachepetsa kwambiri systolic komanso diastolic magazi poyerekeza ndi placebo ().

Momwemonso, kuwunika kwamaphunziro 31 kunatsimikizira kuti kumwa mafuta a nsomba kumatha kuchepetsa kuthamanga kwa magazi, makamaka kwa iwo omwe ali ndi kuthamanga kwa magazi kapena cholesterol ().

Ngakhale zotsatirazi zitha kukhala zopindulitsa kwa iwo omwe ali ndi kuthamanga kwa magazi, zimatha kubweretsa zovuta kwa iwo omwe ali ndi kuthamanga kwa magazi.

Mafuta a nsomba amathanso kulumikizana ndi mankhwala ochepetsa kuthamanga kwa magazi, chifukwa chake ndikofunikira kukambirana zowonjezera ndi dokotala ngati mukulandira chithandizo cha kuthamanga kwa magazi.

Chidule Omega-3 fatty acids awonetsedwa kuti amachepetsa kuthamanga kwa magazi, komwe kumatha kusokoneza mankhwala ena ndikubweretsa mavuto kwa iwo omwe ali ndi kuthamanga kwa magazi.

4. Kutsekula m'mimba

Kutsekula m'mimba ndichimodzi mwazovuta zomwe zimadza chifukwa chodya mafuta a nsomba, ndipo zimatha kukhala zofala kwambiri mukamamwa mankhwala ambiri.

M'malo mwake, kafukufuku wina adawonetsa kuti kutsekula m'mimba ndichimodzi mwazomwe zimayambitsa mavuto amafuta amafuta, kuphatikiza zizindikilo zina za m'mimba monga flatulence ().

Kuphatikiza pa mafuta asodzi, mitundu ina ya zowonjezera omega-3 amathanso kuyambitsa kutsekula m'mimba.

Mwachitsanzo, mafuta amafuta, ndi njira yodziwika bwino yodyera nyama m'malo mwa nsomba, koma awonetsedwa kuti ali ndi vuto laxative ndipo amatha kukulitsa matumbo pafupipafupi ().

Ngati mukudwala matenda otsekula m'mimba mutatenga omega-3 fatty acids, onetsetsani kuti mukumwa mankhwala anu ndikudya ndikuganizira kuchepetsa mlingo wanu kuti muwone ngati zizindikiro zikupitirira.

Chidule Kutsekula m'mimba ndi gawo lina la omega-3 fatty acid owonjezera monga mafuta amafuta ndi mafuta a fulakesi.

5. Acid Reflux

Ngakhale mafuta amisodzi amadziwika ndi mphamvu zake paumoyo wamtima, anthu ambiri amati akumva kutentha pa chifuwa atayamba kumwa mafuta owonjezera a nsomba.

Zizindikiro zina za asidi Reflux - kuphatikiza kumenyedwa, mseru komanso kusapeza bwino m'mimba - ndizotsatira zoyipa zamafuta amafuta chifukwa cha mafuta. Mafuta awonetsedwa kuti amayambitsa kudzimbidwa m'maphunziro angapo (,).

Kukhazikika pamlingo wochepa komanso kumwa zowonjezera zakudya nthawi zambiri kumachepetsa kuchepa kwa asidi ndikuchepetsa zizindikilo.

Kuphatikiza apo, kugawa mankhwala anu m'magawo ang'onoang'ono tsiku lonse kungathandize kuthetsa kudzimbidwa.

Chidule Mafuta a nsomba amakhala ndi mafuta ambiri ndipo amatha kuyambitsa matenda a asidi monga kumenyedwa, nseru, kudzimbidwa ndi kutentha kwa mtima kwa anthu ena.

6. Sitiroko

Sitiroko yotaya magazi ndiyomwe imadziwika ndikutuluka magazi muubongo, komwe kumachitika chifukwa cha kutuluka kwamitsempha yamagazi yofooka.

Kafukufuku wina wazinyama apeza kuti kudya kwambiri kwa omega-3 fatty acids kungachepetse magazi kuwundana ndikuwonjezera chiwopsezo cha kukha magazi (,).

Zotsatira izi zikugwirizananso ndi kafukufuku wina wosonyeza kuti mafuta a nsomba amatha kulepheretsa kupangika kwa magazi ().

Komabe, maphunziro ena apeza zotsatira zosakanikirana, akunena kuti palibe mgwirizano pakati pa nsomba ndi mafuta omwe amadya mafuta ndi chiopsezo chotupa magazi (,).

Kafukufuku wowonjezera wa anthu akuyenera kuchitidwa kuti adziwe momwe omega-3 fatty acids angakhudzire chiwopsezo cha kukha magazi.

Chidule Kafukufuku wina wazinyama apeza kuti kudya kwambiri omega-3 fatty acids kumatha kukulitsa chiwopsezo cha kukha magazi pomwe maphunziro ena aanthu sanapeze mgwirizano.

7. Vitamini A Chowopsa

Mitundu ina ya omega-3 fatty acid yothandizira imakhala ndi vitamini A wambiri, yomwe imatha kukhala poizoni ikamadya yambiri.

Mwachitsanzo, supuni imodzi yokha (14 magalamu) a mafuta a chiwindi a cod imatha kukwaniritsa 270% ya vitamini A yanu yofunikira tsiku limodzi (19).

Vitamini A kawopsedwe kangayambitse mavuto monga chizungulire, mseru, kupweteka kwa mafupa komanso kukwiya pakhungu (20).

Kutalika, kungayambitsenso kuwonongeka kwa chiwindi komanso kulephera kwa chiwindi pamavuto akulu ().

Pachifukwa ichi, ndibwino kuti muzisamala ndi vitamini A zomwe zili mu omega-3 yanu yowonjezerapo ndikusunga kuchuluka kwanu.

Chidule Mitundu ina ya omega-3 fatty acid yowonjezerapo, monga mafuta a chiwindi cha cod, imakhala ndi vitamini A wambiri, womwe umatha kukhala woopsa kwambiri.

8. Kusowa tulo

Kafukufuku wina apeza kuti kumwa mafuta osodza pang'ono kumatha kukulitsa kugona.

Kafukufuku wina wa ana 395, mwachitsanzo, adawonetsa kuti kutenga 600 mg ya omega-3 fatty acids tsiku lililonse kwamasabata 16 kwathandizira kukonza kugona ().

Nthawi zina, kumwa mafuta ochuluka kwambiri a nsomba kumatha kusokoneza tulo komanso kumadzetsa tulo.

Kafukufuku m'modzi, zidanenedwa kuti kumwa mafuta ochuluka kwambiri a nsomba kumawonjezera zizindikilo za kusowa tulo komanso nkhawa kwa wodwala yemwe ali ndi vuto lakukhumudwa ().

Komabe, kafukufuku wapano amangokhala ndi kafukufuku wamilandu komanso malipoti achikale.

Kafufuzidwe kafukufuku amafunika kuti mumvetsetse momwe kuchuluka kwakukulu kumakhudzira kugona kwa anthu wamba.

Chidule Ngakhale mafuta owerengeka amawonetsedwa kuti apangitsa kugona bwino, kafukufuku wina akuwonetsa kuti kumwa kwambiri kumayambitsa kugona.

Kodi Pali Zochuluka Motani?

Ngakhale malingaliro atha kusiyanasiyana, mabungwe ambiri azaumoyo amalimbikitsa kuti pakhale mamiligalamu osachepera 250 mpaka 500 a EPA ndi DHA, mitundu iwiri yofunikira ya omega-3 fatty acids, patsiku (24,,).

Komabe, ndalama zambiri nthawi zambiri zimalimbikitsidwa kwa anthu omwe ali ndi matenda ena, monga matenda amtima kapena milingo yayikulu ya triglyceride ().

Kuti muwone, mafuta osavuta a 1,000-mg a mafuta osalala amakhala ndi pafupifupi 250 mg ya EPA ndi DHA, pomwe supuni imodzi (5 ml) yamapaketi amafuta amafuta pafupifupi 1,300 mg.

Malinga ndi European Food Safety Authority, omega-3 fatty acid supplements amatha kudya bwino mosamala mpaka 5,000 mg tsiku lililonse (24).

Monga lamulo la chala chachikulu, ngati mukukumana ndi zovuta zilizonse, ingochepetsani zomwe mumadya kapena lingalirani kukumana ndi omega-3 fatty acid omwe amafunikira kudzera m'malo opezera chakudya.

Chidule Mpaka 5,000 mg wa omega-3 fatty acids patsiku amawerengedwa kuti ndi otetezeka. Ngati mukukumana ndi zovuta zilizonse, muchepetse kudya kapena kusinthana ndi magwero a chakudya m'malo mwake.

Mfundo Yofunika Kwambiri

Omega-3 ndi gawo lofunikira pazakudya ndi zowonjezera monga mafuta a nsomba zimalumikizidwa ndi maubwino angapo azaumoyo.

Komabe, kudya mafuta ochuluka kwambiri a nsomba kumatha kuwononga thanzi lanu ndipo kumabweretsa mavuto ena monga shuga wambiri wamagazi komanso chiopsezo chowonjezeka chakutuluka magazi.

Gwiritsani ntchito mlingo woyenera ndipo yesetsani kupeza omega-3 fatty acids anu kuchokera kuzakudya zonse kuti mupeze chakudya chopatsa thanzi.