6 Ubwino Wathanzi Labwino pa Mafuta a Krill

Zamkati

• 1. Gwero Labwino La Mafuta Opatsa Thanzi
• 2. Ingathandize Kuthana ndi Kutupa
• 3. Kuchepetsa Matenda a Nyamakazi ndi Kuphatikizana
• 4. Zitha Kupititsa patsogolo Magazi a Lipids ndi Mtima Health
• 5. Angathandize Kusamalira Zizindikiro za PMS
• 6. Ndizosavuta Kuonjezera Pazinthu Zanu
• Mfundo Yofunika Kwambiri
• Ubwino wa Krill Mafuta Health

Mafuta a Krill ndi chowonjezera chomwe chikutchuka mwachangu ngati njira ina yamafuta asodzi.

Amapangidwa kuchokera ku krill, mtundu wa nkhanu zazing'ono zomwe zimadyedwa ndi anangumi, anyani ndi zolengedwa zina zam'nyanja.

Monga mafuta a nsomba, imachokera ku docosahexaenoic acid (DHA) ndi eicosapentaenoic acid (EPA), mitundu ya mafuta a omega-3 omwe amapezeka m'madzi okhaokha. Ali ndi ntchito zofunikira mthupi ndipo amalumikizidwa ndi maubwino osiyanasiyana azaumoyo (,,, 4).

Chifukwa chake, ndibwino kutenga chowonjezera chomwe chili ndi EPA ndi DHA ngati simudya ma ola asanu ndi atatu a nsomba pamlungu ().

Mafuta a Krill nthawi zina amagulitsidwa kuti ndi apamwamba kuposa mafuta asodzi, ngakhale kuli kwakuti kafukufuku wambiri amafunikira. Mosasamala kanthu, itha kukhala ndi phindu lina lathanzi.

Nazi zabwino zisanu ndi chimodzi zothandizidwa ndi sayansi ya mafuta a krill.

1. Gwero Labwino La Mafuta Opatsa Thanzi

Mafuta onse a krill ndi mafuta amafuta amakhala ndi omega-3 mafuta EPA ndi DHA.

Komabe, umboni wina ukusonyeza kuti mafuta omwe amapezeka mu mafuta a krill akhoza kukhala osavuta kugwiritsidwa ntchito ndi thupi kuposa mafuta amafuta, popeza mafuta ambiri a omega-3 m'mafuta a nsomba amasungidwa ngati triglycerides ().

Kumbali inayi, gawo lalikulu la mafuta a omega-3 mumafuta a krill amatha kupezeka ngati ma molekyulu otchedwa phospholipids, omwe amatha kukhala osavuta kuyamwa m'magazi ().

Kafukufuku wowerengeka adapeza kuti mafuta a krill anali othandiza kwambiri kuposa mafuta amafuta pakukweza ma omega-3, ndikuyerekeza kuti mitundu yawo ya mafuta a omega-3 atha kukhala chifukwa chake (,).

Kafukufuku wina adafanana mosamala kuchuluka kwa EPA ndi DHA mu mafuta a krill ndi mafuta a nsomba, ndipo adapeza kuti mafutawo anali othandiza pakukweza ma omega-3 m'magazi ().

Kafufuzidwe kafukufuku amafunika kuti adziwe ngati mafuta a krill alidi othandiza, osapezekanso mafuta a omega-3 kuposa mafuta a nsomba.

Mafuta a Krill ndi gwero labwino kwambiri la mafuta athanzi. Mafuta a omega-3 mumafuta a krill atha kukhala osavuta kuyamwa kuposa omwe ali mu mafuta asodzi, koma maphunziro ena amafunikira kuti anene zowonadi.

2. Ingathandize Kuthana ndi Kutupa

Omega-3 fatty acids monga omwe amapezeka mumafuta a krill awonetsedwa kuti ali ndi ntchito zofunika zotsutsana ndi zotupa mthupi ().

M'malo mwake, mafuta a krill atha kukhala othandiza kwambiri polimbana ndi kutupa kuposa magwero ena am'madzi a omega-3 chifukwa zimawoneka kuti ndizosavuta kugwiritsira ntchito thupi.

Kuphatikiza apo, mafuta a krill amakhala ndi mtundu wa pinki-lalanje wotchedwa astaxanthin, womwe umakhala ndi zotsutsana ndi zotupa komanso zoteteza ku antioxidant ().

Kafukufuku wowerengeka ayamba kufufuza zakomwe mafuta amakrill amatupa.

Kafukufuku wina wofufuza anapeza kuti amachepetsa kutulutsa mamolekyulu omwe amayambitsa kutupa pomwe mabakiteriya owopsa adayambitsidwa m'maselo am'mimba amunthu ().

Kafukufuku wa anthu 25 omwe amakhala ndi mafuta ochepa m'magazi adapeza kuti kutenga 1,000-mg zowonjezera zamafuta a krill tsiku lililonse kumathandizira kukhala ndi zotupa kwambiri kuposa chowonjezera cha 2,000-mg tsiku lililonse cha omega-3s ().

Kuphatikiza apo, kafukufuku wa anthu 90 omwe ali ndi kutupa kosatha adapeza kuti kumwa 300 mg ya mafuta a krill tsiku lililonse kunali kokwanira kuchepetsa chikhomo cha kutupa mpaka 30% patatha mwezi umodzi ().

Ngakhale pali kafukufuku wowerengeka chabe wofufuza mafuta a krill ndi kutupa, awonetsa zotsatira zabwino.

Mafuta a Krill amakhala ndi mafuta omega-3 olimbana ndi kutupa komanso antioxidant yotchedwa astaxanthin. Kafukufuku owerengeka okha ndi omwe adafufuza makamaka zomwe mafuta a krill amatupa, koma zonse zapeza zabwino.

3. Kuchepetsa Matenda a Nyamakazi ndi Kuphatikizana

Chifukwa mafuta a krill amawoneka kuti amathandiza kuchepetsa kutupa, amathanso kusintha zizindikiritso zamatenda am'mimba komanso kupweteka kwamagulu, komwe kumachitika chifukwa chotupa.

M'malo mwake, kafukufuku yemwe adapeza mafuta a krill adachepetsa chikhomo cha kutupa kunapezanso kuti mafuta a krill amachepetsa kuuma, kuwonongeka kwa magwiridwe antchito komanso kupweteka kwa odwala omwe ali ndi rheumatoid kapena osteoarthritis ().

Kafukufuku wachiwiri, wocheperako koma wopangidwa bwino wopangidwa ndi akulu 50 omwe ali ndi ululu wofewa wamaondo adapeza kuti kumwa mafuta a krill masiku 30 kwachepetsa kwambiri kupweteka kwa omwe amatenga nawo mbali atagona ndikuyimirira. Zawonjezeranso mayendedwe awo ().

Kuphatikiza apo, ofufuza adasanthula zovuta zamafuta a krill mu mbewa ndi nyamakazi. Mbewa zitatenga mafuta a krill, anali ndi ziwopsezo zambiri zamatenda, zotupa zochepa komanso ma cell ochepa otupa m'malo awo ().

Ngakhale maphunziro ena amafunika kuti athandizire izi, mafuta a krill amawoneka kuti ali ndi mwayi wothandizira ngati nyamakazi komanso kupweteka kwamagulu.

Kafukufuku wambiri wazinyama ndi anthu apeza kuti kumwa mafuta a krill kumathandizira kukulitsa kupweteka kwamagulu komanso zizindikiritso zamatenda am'mimba, ngakhale pakufunika maphunziro ena.

4. Zitha Kupititsa patsogolo Magazi a Lipids ndi Mtima Health

Mafuta a Omega-3, ndi DHA ndi EPA makamaka, amadziwika kuti ndi athanzi ().

Kafukufuku wasonyeza kuti mafuta a nsomba amatha kusintha milomo yamagazi, ndipo mafuta a krill amawoneka kuti ndi othandiza. Kafukufuku wasonyeza kuti zitha kukhala zothandiza makamaka pochepetsa ma triglycerides ndi mafuta ena amwazi (,,,,).

Kafukufuku wina anayerekezera zotsatira za mafuta a krill ndi omega-3 oyeretsedwa pama cholesterol ndi triglyceride.

Mafuta a krill okha ndi omwe amakulitsa cholesterol "chabwino" chapamwamba kwambiri-lipoprotein (HDL). Zinali zothandiza kwambiri pochepetsa chikhomo cha kutupa, ngakhale kuti mlingowo unali wotsika kwambiri. Kumbali inayi, ma omega-3 oyera anali othandiza kwambiri pochepetsa ma triglycerides ().

Kuwunikanso kwaposachedwa kwamaphunziro asanu ndi awiri kunatsimikizira kuti mafuta a krill ndi othandiza pakutsitsa "cholesterol" choyipa cha LDL ndi triglycerides, ndipo atha kukulitsa cholesterol "HDL chabwino", ().

Kafukufuku wina anayerekezera mafuta a krill ndi maolivi ndipo adapeza kuti mafuta a krill adathandizira kwambiri kuchuluka kwa insulin, komanso magwiridwe antchito amitsempha ().

Kafukufuku wowonjezereka amafunikira kuti afufuze momwe mafuta a krill amakhudzira chiwopsezo cha matenda amtima. Koma kutengera umboni mpaka pano, zikuwoneka ngati zothandiza pakusintha zina mwazidzidzidzi.

Kafukufuku apeza kuti mafuta a krill, monga mafuta ena a omega-3, atha kukhala othandiza pakukweza milomo yamagazi ndimatenda ena am'matenda amtima.

5. Angathandize Kusamalira Zizindikiro za PMS

Mwambiri, kudya mafuta a omega-3 kumatha kuthandizira kuchepetsa kupweteka ndi kutupa (19).

Kafukufuku wambiri apeza kuti kumwa omega-3 kapena mafuta owonjezera nsomba kungathandize kuchepetsa kupweteka kwakanthawi ndi zizindikilo za premenstrual syndrome (PMS), nthawi zina kumachepetsa kugwiritsa ntchito mankhwala opweteka (,,,,).

Zikuwoneka kuti mafuta a krill, omwe amakhala ndi mafuta amtundu wa omega-3, atha kukhala othandiza.

Kafukufuku wina anayerekezera zotsatira za mafuta a krill ndi mafuta a nsomba mwa azimayi omwe amapezeka ndi PMS ().

Kafukufukuyu adawona kuti ngakhale zowonjezera zonse ziwirizi zidapangitsa kuti zizindikiritso zisinthe, azimayi omwe amatenga mafuta a krill adamwa mankhwala opweteka kwambiri kuposa azimayi omwe amatenga mafuta a nsomba ().

Kafukufukuyu akuwonetsa kuti mafuta a krill atha kukhala othandiza ngati mafuta ena a omega-3 pakutha kwa zizindikiritso za PMS.

Kafukufuku wambiri apeza kuti mafuta a omega-3 atha kuthandiza kuthana ndi kupweteka kwakanthawi ndi PMS. Pakadali pano kafukufuku m'modzi yekha ndi amene adafufuza zotsatira za mafuta a krill pa PMS, koma zotsatira zake zinali zabwino.

6. Ndizosavuta Kuonjezera Pazinthu Zanu

Kutenga mafuta a krill ndi njira yosavuta yowonjezera kuchuluka kwanu kwa EPA ndi DHA.

Amapezeka kwambiri ndipo amatha kugulidwa pa intaneti kapena m'masitolo ambiri. Ma capsules amakhala ocheperako kuposa mafuta owonjezera a nsomba, ndipo mwina sangapangitse kumangirira kapena kukometsa nsomba.

Mafuta a Krill amadziwikanso kuti ndi chisankho chokhazikika kuposa mafuta a nsomba, chifukwa krill ndiochulukirapo ndipo amaberekanso mwachangu. Mosiyana ndi mafuta a nsomba, imakhalanso ndi astaxanthin.

Tsoka ilo, imabweranso ndi mtengo wokwera kwambiri.

Mabungwe azaumoyo amalimbikitsa kudya kwa 250-500 mg patsiku la DHA ndi EPA kuphatikiza (26).

Komabe, maphunziro ena amafunika isanakwane mlingo woyenera wa mafuta a krill. Onetsetsani kutsatira malangizo phukusi kapena kukambirana ndi dokotala.

Sikulimbikitsidwa kupitilira 5,000 mg ya EPA ndi DHA kuphatikiza patsiku, kuchokera pazakudya kapena zowonjezera (26).

Pomaliza, kumbukirani kuti anthu ena sayenera kumwa mafuta a krill popanda kufunsa adotolo. Izi zikuphatikiza aliyense amene amatenga magazi opopera magazi, anthu omwe akukonzekera opaleshoni kapena amayi omwe ali ndi pakati kapena oyamwitsa (4).

Izi ndichifukwa choti mafuta a omega-3 amatha kukhala ndi vuto losagwirizana ndi magazi pamlingo waukulu, ngakhale umboni wapano ukuwonetsa kuti izi sizingakhale zovulaza. Mafuta a Krill sanaphunzirepo zachitetezo panthawi yapakati kapena yoyamwitsa.

Muyeneranso kupewa kumwa mafuta a krill ngati mukumana ndi nsomba.

Makapisozi a mafuta a Krill amapezeka kwambiri ndipo amakhala ocheperako kuposa makapisozi amafuta a nsomba. Onetsetsani kuti mwatsatira malingaliro amlingaliro phukusi.

Mfundo Yofunika Kwambiri

Mafuta a Krill akudzipezera dzina ngati njira ina yopangira mafuta asodzi.

Itha kukupatsani phindu lapadera monga mankhwala ochepa, ma antioxidants, kupeza mosamala ndi zovuta zochepa.

Kaya ilinso ndi mikhalidwe yabwino kwambiri kuposa mafuta a nsomba zikuwonekabe, ndipo maphunziro ena amafunikira kuti afotokozere zotsatira zake zaumoyo ndi kuchuluka kwake.

Komabe, umboni mpaka pano ukusonyeza kuti mafuta a krill ndi gwero labwino la mafuta omega-3 omwe amapereka maubwino angapo asayansi.

Ubwino wa Krill Mafuta Health