Ubwino ndi Ntchito za 6 za Omega-3s pa Khungu ndi Tsitsi

Zamkati

• 1. Titha kuteteza kuteteza kuwonongeka kwa dzuwa
• 2. Zitha kuchepetsa ziphuphu
• 3. Muthane ndi khungu louma, lofiira, kapena loyabwa
• 4–6. Ubwino wina pakhungu ndi tsitsi
• Mfundo yofunika

Mafuta a Omega-3 ndi ena mwa zakudya zophunziridwa kwambiri.

Amakhala ndi zakudya zambiri monga mtedza, nsomba, nsomba zamafuta, ndi mbewu zina ndi mafuta azomera. Amagawidwa m'magulu atatu: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), ndi docosahexaenoic acid (DHA).

Mafuta a Omega-3 amadziwika chifukwa cha thanzi lawo lamphamvu, kuphatikiza kuthekera kwawo kolimbana ndi kukhumudwa, kutupa pang'ono, ndikuchepetsa zizindikiritso zamatenda amtima. Kuphatikiza apo, chinthu chimodzi chodziwika bwino ndikuti atha kupindulitsa khungu lanu ndi tsitsi (,,,).

Nawa maubwino 6 a sayansi omega-3 pakhungu ndi tsitsi lanu.

1. Titha kuteteza kuteteza kuwonongeka kwa dzuwa

Omega-3s ingateteze ku cheza choipa cha ultraviolet A (UVA) ndi cheza cha ultraviolet B (UVB).

Kafukufuku wasonyeza kuti kuwonjezera ndi kuphatikiza kwa DHA ndi EPA - ma omega-3 awiri amtundu wautali - kungachepetse khungu pakumverera kwa ma radiation (UV) ().

Pakafukufuku kamodzi kakang'ono, ophunzira omwe adadya magalamu a 4 a EPA kwa miyezi itatu adakulitsa kukana kwawo kutentha kwa dzuwa ndi 136%, pomwe palibe zosintha zazikulu zomwe zidawonedwa mgulu la placebo ().

Pakafukufuku wina, omwe adagwiritsa ntchito mafuta a EPA- ndi DHA-sardine pakhungu lawo UVV itakumana ndi kufiira khungu kochepera 25%, poyerekeza ndi gulu lolamulira. Komabe, mitundu ina ya omega-3s sinachite zofanana ().

Pali umboni wina wosonyeza kuti omega-3s amathanso kuchepetsa kuopsa kwa zizindikilo za zovuta zina za photosensitivity, kuphatikiza zotupa pakhungu kapena zotupa zomwe zimadzaza madzimadzi kutsatira UV ().

Komabe, pali maphunziro owerengeka pamutuwu, ndipo kafukufuku wina amafunika asanapangidwe.

Omega-3s imatha kukulitsa khungu lanu kukana kutentha kwa dzuwa, kuchepetsa kukula kwa kufiira kwa khungu pambuyo pakuwonekera kwa UV, ndikuchepetsa zizindikilo za zovuta zina za photosensitivity. Komabe, kafukufuku wina amafunika.

2. Zitha kuchepetsa ziphuphu

Chakudya cholemera mu omega-3s chitha kuthandiza kupewa kapena kuchepetsa kuuma kwa ziphuphu.

Omega-3s awonetsedwa kuti amachepetsa kutupa, ndipo umboni watsopano ukusonyeza kuti ziphuphu zimatha kuyambitsidwa makamaka ndi kutupa. Chifukwa chake, omega-3s amatha kuthana ndi ziphuphu (,).

Kafukufuku wowerengeka awonetsa kuchepa kwa zotupa zamatenda pothandizira ndi omega-3s, kaya payekha kapena kuphatikiza zakudya zina (,,,).

Omega-3 supplements amawonekeranso kuti amachepetsa zovuta zoyipa za isotretinoin, mankhwala omwe amagwiritsidwa ntchito kwambiri pochiza ziphuphu zoopsa kapena zosagwira ().

Komabe, kafukufuku wowerengeka adawona zovuta za omega-3s zokha - m'malo mophatikiza ndi mankhwala ena - ndipo zotsatira zake zimawoneka zosiyanasiyana payekhapayekha. Chifukwa chake, kufufuza kwina kumafunikira.

Omega-3 zowonjezera, zotengedwa zokha kapena kuphatikiza zowonjezera zina, zitha kuthandiza kupewa ziphuphu kapena kuchepetsa kuuma kwake. Komabe, kafukufuku wambiri amafunika kutsimikizira izi.

3. Muthane ndi khungu louma, lofiira, kapena loyabwa

Omega-3s imatha kusungunula khungu ndikumenya khungu lofiira, louma, kapena loyabwa lomwe limayambitsidwa ndimatenda akhungu ngati atopic dermatitis ndi psoriasis.

Izi ndichifukwa choti omega-3s imawoneka kuti ikuthandizira zolepheretsa khungu, kusindikiza chinyezi ndikusunga zoyipa (,).

Pakafukufuku kamodzi kakang'ono, azimayi omwe amadya theka la supuni ya tiyi (2.5 ml) yamafuta odzola omega-3 tsiku lililonse adakumana ndi kuchuluka kwa 39% pakatungidwe khungu pakatha masabata 12. Khungu lawo limalinso lankhanza komanso losamalitsa kuposa la omwe ali mgulu la placebo ().

Kudyetsa kwambiri omega-3s kumalumikizidwanso ndi chiopsezo chochepa cha atopic dermatitis mwa makanda komanso kusintha kwa psoriasis mwa akulu. Komabe, maphunziro ena adalephera kubwereza zotsatirazi (,,).

Miyezo ndi mitundu yosiyanasiyana yoberekera yomwe imagwiritsidwa ntchito pakati pa kafukufukuyo mwina ndiomwe angapangitse zotsutsana ().

Chifukwa chake, kafukufuku amafunika asanapange mayankho olimba.

Omega-3s imatha kuthirira khungu lanu ndikulitchinjiriza ku zotsekereza komanso kusokonekera kwa khungu monga atopic dermatitis ndi psoriasis. Komabe, maphunziro ena amafunikira kuti atsimikizire izi.

4–6. Ubwino wina pakhungu ndi tsitsi

Omega-3s itha kuperekanso phindu lina.

1. Limbikitsani kuchiritsa kwa bala. Kafukufuku wazinyama akuwonetsa kuti omega-3s yoperekedwa kudzera m'mitsempha kapena kugwiritsa ntchito pamutu imathandizira kupulumutsidwa kwa bala, koma kafukufuku wamunthu amafunikira ().
2. Zingachepetse chiopsezo cha khansa yapakhungu. Zakudya zokhala ndi omega-3s zitha kuteteza kukula kwa chotupa cha nyama. Komabe, kafukufuku mwa anthu amafunika kutsimikizira izi (,).
3. Zingalimbikitse kukula kwa tsitsi ndikuchepetsa kuchepa kwa tsitsi. Mayeso a chubu loyesa ndi nyama akuwonetsa kuti omega-3s imatha kukulitsa tsitsi. Kafukufuku wowonjezera pazotsatira za omega-3s pakukula kwa tsitsi ndikutayika mwa anthu ndikofunikira (,).

Ndikofunika kuzindikira kuti ndi owerengeka ochepa chabe omwe adafufuza maubwino awa mwa anthu. Kuphatikiza apo, kafukufukuyu nthawi zambiri amagwiritsa ntchito zowonjezera zingapo nthawi imodzi, zomwe zimapangitsa kuti zikhale zovuta kupatula zovuta za omega-3s kuchokera kuzowonjezera zina. Chifukwa chake, maphunziro ena amafunikira.

Omega-3s imathandizira kuchiritsa mabala, kukulitsa tsitsi, kuchepetsa tsitsi, komanso kuchepetsa chiopsezo cha khansa yapakhungu. Izi zati, maphunziro ena amafunikira kuti atsimikizire izi.

Mfundo yofunika

Omega-3s ndi mafuta athanzi omwe amapezeka mu nsomba, nsomba, komanso zakudya zamasamba monga walnuts, mbewu za fulakesi, mbewu za hemp, ndi mbewu za chia.

Kuphatikiza pa phindu lawo lamphamvu, mafutawa atha kupindulitsa tsitsi ndi khungu lanu. Ngakhale kuti kafukufuku ali ndi malire, amawoneka kuti amalimbikitsa khungu lanu kuti lisamayesedwe ndi kutentha kwa dzuwa, limachepetsa ziphuphu, komanso limateteza ku khungu louma, lofiira komanso loyabwa.

Ponseponse, mafuta athanzi awa ndiosavuta komanso oyenera kuwonjezera pazakudya zanu, chifukwa sizimangopindulitsa tsitsi lanu komanso khungu lanu.