Omega-3 ndi Kukhumudwa

Zamkati

• Mafuta a nsomba
• Zomwe kafukufuku akunena za omega-3s ndi kukhumudwa
• Omega-3 mitundu ndi Mlingo
• Zowopsa ndi zovuta
• Chiwonetsero

Chidule

Omega-3 fatty acids ndiofunikira modabwitsa pantchito zawo zambiri m'thupi. Zakhala zikuwerengedwa bwino pazotsatira zake pa thanzi la mtima ndi kutupa - komanso ngakhale thanzi lamisala.

Ndiye tikudziwa chiyani? Kwa zaka zoposa 10, ofufuza akhala akuphunzira momwe omega-3 imakhudzira kukhumudwa, komanso zovuta zina zamaganizidwe ndi machitidwe. Ngakhale kafukufukuyu waposachedwa, ndipo zambiri zikuyenera kuchitika asanamalize komaliza, zakhala zikulonjeza. Kafukufuku ambiri akuwonetsa kuti omega-3s itha kukhala yothandiza pochiza mitundu ina ya kukhumudwa.

Pitirizani kuwerenga kuti mudziwe zambiri za kafukufuku ndi omega-3 zabwino zake ndi zoyipa zake.

Mafuta a nsomba

Pali mitundu itatu yayikulu ya omega-3s mu zakudya, ndipo ziwiri zimapezeka m'mafuta a nsomba: DHA (docosahexaenoic acid) ndi EPA (eicosapentaenoic acid). Mutha kupeza mafuta amafuta pophatikiza nsomba muzakudya zanu kapena kudzera mu zowonjezera.

Kuphatikiza mafuta a nsomba ndi omega-3s ngati gawo la zakudya zabwino zawonetsedwa kuti zikuyenda bwino kapena, nthawi zina, kupewa matenda angapo, kuphatikiza matenda amtima, nyamakazi, komanso cholesterol. Zinthu zina zikufufuzidwa ndipo zikuwoneka ngati atha kuthandizidwanso ndi omega-3 ndi mafuta a nsomba. Izi zikuphatikiza ADHD komanso mitundu ina ya khansa.

Ndibwino kuzindikira kuti mafuta a nsomba ndi mafuta a chiwindi cha cod sizofanana. Mafuta a nsomba alibe mavitamini ena monga D ndi A.

Zomwe kafukufuku akunena za omega-3s ndi kukhumudwa

Ubongo wanu umafunikira mafuta acids omwe ali mu omega-3s kuti agwire bwino ntchito. Ena amakhulupirira kuti iwo omwe ali ndi vuto la kupsinjika mwina sangakhale ndi EPA ndi DHA yokwanira. Izi ndizomwe akatswiri akugwiritsa ntchito akawerenga zaubwino wogwiritsa ntchito omega-3 ndi mafuta a nsomba kuti athetse vuto lakukhumudwa.

, ofufuza adawunikiranso zomwe zidachitika m'maphunziro atatu omwe adagwiritsa ntchito EPA pochiza mitundu itatu ya kupsinjika: kupsinjika kwakukulu komwe kumachitika mwa akulu, kukhumudwa kwakukulu kwa ana, komanso kupsinjika kwamaganizidwe. Maphunziro ambiri omwe amatenga EPA m'mitundu yonse adawonetsa kusintha kwakukulu ndikupindula ndi EPA poyerekeza ndi omwe ali ndi placebo.

Omega-3s ndi kukhumudwa zidawonetsa kuti DHA itha kutenganso gawo limodzi ndi EPA pochiza mitundu ingapo ya kukhumudwa. Omwe ali ndi nkhawa pang'ono, pambuyo pobereka, komanso malingaliro ofuna kudzipha anali ndi magawo ochepa a EPA ndi DHA. Kafukufukuyu akuwonetsa kuti kuphatikiza kwa EPA ndi DHA komwe kumapezeka m'mafuta a nsomba kumawoneka ngati kukuwongolera zizindikilo zakukhumudwa kwa omwe akutenga nawo mbali omwe adayesedwa.

Ponseponse, kafukufuku yemwe wachitika mpaka pano akuwoneka kuti ndiwothandiza pakugwiritsa ntchito mafuta a nsomba ndi omega-3s pochiza ndikuwongolera kukhumudwa. Komabe, maphunziro ambiri amavomereza kufunikira kwamaphunziro akulu ndikupitiliza kufufuza pamutuwu.

Omega-3 mitundu ndi Mlingo

Omega-3s amatha kuwonjezeranso pazakudya zanu m'njira zosiyanasiyana. Zina mwa izi ndi izi:

• kuwonjezera nsomba pazakudya zanu, makamaka nsomba, nsomba zam'madzi, tuna, ndi nkhono
• zowonjezera mafuta mafuta
• mafuta a fulakesi
• mafuta algae
• mafuta a canola

Okulimbikitsani kuti mudye nsomba zamtundu wa 2-3 sabata iliyonse, kuphatikiza mitundu ingapo. Kutumikira munthu wamkulu ndi ma ola 4. Kutumikira mwana ndi ma ola awiri.

Mlingo wochizira matenda osiyanasiyana ndi zowonjezera umasiyana malinga ndi kukula kwake. Muyenera kukhala otsimikiza kuti mukulankhula ndi adokotala za mlingo womwe ungakhale woyenera kwa inu ndipo musanawonjezere zowonjezera zilizonse m'thupi lanu.

Zowopsa ndi zovuta

Simuyenera kutenga omega-3 ochulukirapo kuposa momwe dokotala akuwalimbikitsira chifukwa zitha kukhala zowononga thanzi lanu. Mafuta ochulukirapo mu omega-3s amatha kukhala ndi vuto pa thanzi lanu. Zotsatira zoyipazi ndi izi:

• kuchuluka kwa cholesterol cha LDL
• zovuta kuwongolera kuchuluka kwa shuga wamagazi
• chiopsezo chachikulu chotaya magazi

Ana ndi amayi apakati atha kukhala pachiwopsezo kuchokera ku mercury mu nsomba zina ndipo sayenera kumwa mafuta a nsomba kapena kudya mitundu ina ya nsomba asanalankhule ndi dokotala wawo. Mukamadya nsomba zina, pamakhala chiopsezo chachikulu cha poyizoni wa mercury. Izi ndi monga:

• albacore nsomba
• nsomba ya makerele
• nsomba zamipeni
• nsomba

Ngati muli ndi vuto la nkhono, muyenera kulankhula ndi dokotala musanadye zowonjezera mafuta. Sipanachitike kafukufuku wokwanira kuti adziwe ngati angakhudze ziwengo zanu kapena ayi.

Mafuta a nsomba ndi omega-3 zowonjezeranso amathanso kulumikizana ndi mankhwala ena - kuphatikiza ena omwe ali pamsika. Lankhulani ndi dokotala musanayambe zowonjezera kapena mavitamini atsopano.

Chiwonetsero

Ponseponse, kafukufuku yemwe wachitika mpaka pano wawonetsa phindu pogwiritsa ntchito omega-3 ndi mafuta a nsomba pochiza matenda amisala osiyanasiyana, kuphatikiza mankhwala ena.

Ngakhale pakadali kafukufuku wina yemwe akuyenera kuchitidwa mderali, zotsatira zoyambirira zimawoneka zabwino. Ngakhale pali zovuta zina zochepa kuti mupeze mafuta oyenera a nsomba ndi omega-3s mu zakudya zanu, ziyenera kukhala zomwe mumakambirana ndi dokotala wanu. Ngakhale mafuta a nsomba ndi othandizira mwachilengedwe, muyenera kuyankhula ndi dokotala poyamba kuti muwonetsetse kuti sagwirizana ndi mankhwala ena kapena matenda ena.

Kwa zitsamba zina ndi zowonjezera, izi zitha kuthandizira kuchiza kukhumudwa kwanu.