Kodi Omega-3 Mafuta A Nsomba Angakuthandizeni Kuchepetsa?

Zamkati

• Kodi Mafuta a Nsomba Omega-3s Ndi Chiyani?
• Mafuta a Nsomba Angachepetse Njala ndi Njala
• Mafuta a Nsomba Angakulitse Kugwiritsa Ntchito Magazi
• Mafuta A Nsomba Akulimbikitsanso Zotsatira Zolimbitsa Thupi
• Mafuta A Nsomba Angakuthandizeni Kuchepetsa Mafuta ndi mainchesi
• Mlingo ndi Chitetezo
• Mfundo Yofunika Kwambiri

Mafuta a nsomba ndi chimodzi mwazinthu zowonjezera pamsika.

Ndi olemera ndi omega-3 fatty acids, omwe amapereka maubwino osiyanasiyana azaumoyo, kuphatikiza thanzi laubongo wamtima ndiubongo, chiopsezo chocheperako cha kukhumudwa komanso thanzi labwinobwino pakhungu (,,,).

Ofufuzawo anena kuti mafuta omega-3s a nsomba amatha kuthandiza anthu kuti achepetse kunenepa kwambiri. Komabe, maphunzirowa sagwirizana, ndipo malingaliro pazopindulitsa izi amakhalabe ogawanika.

Nkhaniyi ikuwunikanso umboni wapano woti omega-3s ochokera ku mafuta amisili angakuthandizeni kuti muchepetse kunenepa.

Kodi Mafuta a Nsomba Omega-3s Ndi Chiyani?

Omega-3 fatty acids ndi banja lamafuta lomwe ndilofunikira pamoyo wamunthu.

Pali mitundu ingapo yamafuta a omega-3, koma ofunika kwambiri atha kugawidwa m'magulu awiri akulu:

• Mafuta omega-3 ofunika: Alpha-linolenic acid (ALA) ndiye mafuta okhawo omega-3 ofunikira. Amapezeka m'mitundu yambiri yazomera. Walnuts, mbewu za hemp, mbewu za chia, mbewu za fulakesi ndi mafuta awo ndi omwe amapeza chuma chochuluka kwambiri.
• Mafuta omega-3 fatty acids: Omwe amadziwika kwambiri ndi eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA). Amapezeka makamaka mumafuta a nsomba ndi nsomba zamafuta, komanso nsomba, algae ndi mafuta a algae.

ALA imawerengedwa kuti ndi yofunika chifukwa thupi lanu silingathe kutulutsa. Izi zikutanthauza kuti muyenera kupeza mafuta amtunduwu pazakudya zanu.

Kumbali inayi, EPA ndi DHA sizitengedwa kuti ndizofunikira, chifukwa thupi la munthu limatha kugwiritsa ntchito ALA kuti liwapange.

Komabe, kutembenuka kumeneku sikothandiza kwenikweni mwa anthu. Thupi lanu limangotembenukira pafupifupi 2-10% ya ALA yomwe mumadya mu EPA ndi DHA ().

Pachifukwa ichi, akatswiri ambiri azaumoyo amalangiza kutenga pafupifupi 200-300 mg wa EPA ndi DHA patsiku. Mungathe kuchita izi mwa kudya pafupifupi magawo awiri a nsomba zamafuta pa sabata, kapena mutha kutenga chowonjezera.

EPA ndi DHA amatenga nawo mbali pazofunikira zambiri zamthupi ndipo amatenga gawo lofunikira kwambiri pakukula kwaubongo ndi maso ndi ntchito (,).

Kafukufuku akuwonetsa kuti kukhala ndi milingo yokwanira ya EPA ndi DHA kungathandizenso kupewa kutupa, kukhumudwa, khansa ya m'mawere komanso kuchepa kwa chidwi cha vuto la kuchepa kwa mphamvu (ADHD) (,,,).

Pali mafuta ambiri omega-3 ophera nsomba pamsika, omwe amapezeka ngati mafuta kapena makapisozi.

Chidule: Mafuta a nsomba ndi olemera mu omega-3s EPA ndi DHA, omwe amatenga nawo mbali pazinthu zambiri zofunika mthupi. Zina mwazinthu ziwiri izi omega-3s zimaphatikizapo nsomba zamafuta, nsomba ndi algae.

Mafuta a Nsomba Angachepetse Njala ndi Njala

Mafuta a nsomba omega-3s atha kuthandiza anthu kuti achepetse kunenepa m'njira zingapo, yoyamba yomwe imakhudza kuchepetsa njala ndi njala.

Izi zitha kukhala zothandiza makamaka kwa iwo omwe akutsata zakudya zolemetsa, zomwe nthawi zina zimabweretsa chidwi chakumva njala.

Pakafukufuku wina, anthu athanzi pa zakudya zolemetsa amadya osachepera 0,3 magalamu kapena kupitilira 1.3 magalamu amafuta omega-3 patsiku. Gulu lamafuta apamwamba kwambiri linati likumva bwino kwambiri mpaka patadutsa maola awiri mutadya ().

Komabe, zotsatirazi sizachilendo.

Mwachitsanzo, mu kafukufuku wina wocheperako, achikulire athanzi osatsata zakudya zochepetsa thupi amapatsidwa 5 magalamu amafuta a nsomba kapena placebo tsiku lililonse.

Gulu lamafuta aku nsomba lidatinso kumverera mozungulira 20% pang'ono pambuyo pa kadzutsa wamba ndipo adakumana ndi 28% yolakalaka kudya ().

Kuphatikiza apo, kafukufuku wambiri mwa odwala khansa kapena matenda a impso awonetsa kuchuluka kwa kudya kapena kalori mwa omwe amapatsidwa mafuta asodzi, poyerekeza ndi ena omwe apatsidwa placebo (,,).

Chosangalatsa ndichakuti, kafukufuku wina adawonetsa kuti mafuta omega-3s a nsomba adakulitsa kuchuluka kwa timadzi tambiri mwa anthu onenepa, koma amachepetsa mahomoni amodzimodzi mwa anthu osanenepa kwambiri).

Chifukwa chake, ndizotheka kuti zotsatira zimasiyanasiyana kutengera momwe mumakhalira ndi thanzi lanu komanso zakudya zanu. Komabe, maphunziro ena amafunikira asanapange mayankho olimba.

Chidule: Mafuta a nsomba atha kukhala othandiza kwambiri pochepetsa njala ndi njala kwa anthu athanzi pakudya zakudya zochepa. Komabe, maphunziro ena amafunikira.

Mafuta a Nsomba Angakulitse Kugwiritsa Ntchito Magazi

Njira ina yamafuta omega-3s yamafuta yomwe imatha kukuthandizani kuti muchepetse thupi ndikuwonjezera kagayidwe kanu.

Kuchepetsa thupi kwanu kumatha kuwerengedwa ndi kuchuluka kwamagetsi, komwe kumatsimikizira kuchuluka kwa zopatsa mphamvu zomwe mumawotcha tsiku lililonse.

Kuchuluka kwa kagayidwe kanu kagayidwe kake, ndimomwe mumawotchera kwambiri ndikosavuta kuti muchepetse thupi.

Kafukufuku wocheperako adanenanso kuti pomwe achikulire athanzi amatenga magalamu 6 amafuta a nsomba patsiku kwamasabata 12, kuchuluka kwawo kwama metabolic kumakulanso pafupifupi 3.8% ().

Pakafukufuku wina, azimayi achikulire athanzi atatenga magalamu atatu a mafuta a nsomba patsiku kwa masabata khumi ndi awiri, kuchuluka kwa kagayidwe kachakudya kudakwera mozungulira 14%, zomwe ndizofanana ndikuwotcha zowonjezera ma 187 patsiku ().

Posachedwa, kafukufuku adapeza kuti akulu omwe athanzi atatenga magalamu atatu a mafuta a nsomba patsiku kwa milungu 12, kuchuluka kwa kagayidwe kake kumawonjezeka ndi 5.3% ().

Kafukufuku wambiri omwe amafotokozedwa akuwonjezeka pamatenda amadzimadzi awonanso kuwonjezeka kwa minofu. Minofu imawotcha mafuta owonjezera kuposa mafuta, chifukwa chake kuchuluka kwa minofu kumatha kufotokozera kuchuluka kwa kagayidwe kamene kamapezeka m'maphunziro awa.

Izi zati, si maphunziro onse omwe adawona izi. Chifukwa chake, maphunziro ena amafunikira kuti timvetsetse momwe mafuta amafuta amathandizira pamafuta amadzimadzi ().

Chidule: Mafuta a nsomba amatha kuwonjezera kuthamanga kwanu. Kuchepetsa kagayidwe kake mwachangu kumatha kukuthandizani kuwotcha zopatsa mphamvu zambiri tsiku lililonse komanso kutaya thupi.

Mafuta A Nsomba Akulimbikitsanso Zotsatira Zolimbitsa Thupi

Zotsatira zamafuta amafuta a nsomba sizingowonjezera pakungowonjezera kuchuluka kwama calories tsiku lililonse.

Kafukufuku akuwonetsa kuti kudya mafuta a nsomba kumathanso kukulitsa kuchuluka kwa ma calories ndi kuchuluka kwa mafuta omwe mumawotcha mukamachita masewera olimbitsa thupi.

Ochita kafukufuku amakhulupirira kuti izi zimachitika chifukwa mafuta a nsomba angakuthandizeni kuti musinthe kugwiritsa ntchito chakudya chambiri ndikupangira mafuta panthawi yolimbitsa thupi ().

Kafukufuku wina akuti azimayi omwe amapatsidwa mafuta a nsomba patsiku kwa masabata 12 awotcha ma 10% owonjezera mafuta ndi 19-27% mafuta akamachita ().

Izi zitha kufotokoza chifukwa chake kafukufuku wina apeza kuti kumwa mafuta owonjezera a nsomba kuphatikiza ndi zolimbitsa thupi kumathandizira kuchepetsa mafuta amthupi kuposa kuchita masewera olimbitsa thupi okha).

Komabe, kafukufuku wina apeza kuti mafuta a nsomba samawoneka kuti amakhudza mtundu wamafuta omwe thupi limagwiritsa ntchito nthawi yochita masewera olimbitsa thupi. Chifukwa chake, maphunziro ena amafunikira asanapange mfundo zamphamvu (,).

Chidule: Mafuta a nsomba angathandize kuwonjezera kuchuluka kwa ma calories ndi kuchuluka kwa mafuta omwe amawotchera panthawi yochita masewera olimbitsa thupi, zonse zomwe zingakuthandizeni kuti muchepetse kunenepa. Komabe, maphunziro ena amafunikira.

Mafuta A Nsomba Angakuthandizeni Kuchepetsa Mafuta ndi mainchesi

Ngakhale mafuta a nsomba omega-3s samathandiza anthu ena kuti achepetse thupi, amathanso kuwathandiza kuti akhale ndi minofu ndikutaya mafuta amthupi.

Nthawi zina kulemera kwanu pamiyeso kumatha kusocheretsa. Zitha kukhalabe zomwezo ngakhale mutakhala ndi minofu ndikutaya mafuta.

Ichi ndichifukwa chake anthu omwe amafuna kuchepa thupi nthawi zambiri amalimbikitsidwa kugwiritsa ntchito tepi kapena kutsatira kuchuluka kwamafuta amthupi lawo kuti awone momwe akupitira patsogolo, m'malo modalira sikelo yokha.

Kugwiritsa ntchito kulemera kwa thupi kutsata kuchepa kwamafuta amthupi kumatha kufotokozanso chifukwa chomwe kafukufuku wina walephera kupeza zotsatira za omega-3s yamafuta pakuchepetsa thupi. Komabe, kafukufuku yemwe amagwiritsa ntchito miyezo yeniyeni yakutayika kwamafuta nthawi zambiri amafotokoza nkhani ina.

Mwachitsanzo, kafukufuku wa anthu 44 adatinso omwe amapatsidwa mafuta magalamu 4 patsiku amalephera kuonda kuposa omwe amapatsidwa malowa.

Komabe, gulu la mafuta a nsomba linataya makilogalamu owonjezera a 0.5 (0.5 kg) wamafuta amthupi ndikumanganso mapaundi 1.1 makilogalamu kuposa omwe sanapatsidwe mafuta a nsomba ().

Pakafukufuku wina, achikulire asanu ndi mmodzi athanzi adasintha magalamu 6 amafuta pazakudya zawo ndi magalamu 6 a mafuta a nsomba tsiku lililonse kwa milungu itatu. Sanathenso kulemera kutsatira chakudya chamafuta cha nsomba, koma adataya mafuta owonjezera amthupi ().

Mofananamo, kafukufuku wina wocheperako adawonetsa kuti anthu omwe amatenga mafuta magalamu atatu patsiku amataya makilogalamu 1.3 a mafuta kuposa omwe amapatsidwa malowa. Komabe, zolemera zathupi lathunthu la omwe sanakhalepo sizinasinthe ().

Chifukwa chake, kuwunikiridwa kwa kafukufuku 21 kunatsimikizira kuti mafuta a nsomba samachepetsa kulemera kwa thupi moyenera kuposa malowa. Komabe, kuwunikaku kunawonetsa kuti mafuta a nsomba amachepetsa kuzungulira kwa chiuno ndi chiuno mchiuno bwino kwambiri ().

Chifukwa chake, mafuta a nsomba sangakuthandizeni kuti muchepetse thupi, koma zitha kukupangitsani kuti muchepetse mainchesi ndikuthandizirani kutsika kwamitundu yovala.

Chidule: Mafuta a nsomba angakuthandizeni kuti muchepetse mafuta kapena mainchesi osachepetsanso kunenepa kwanu.

Mlingo ndi Chitetezo

Pakati pa kafukufuku waposachedwa kwambiri yemwe adapeza kuti mafuta amafuta amakhala ndi zotsatira zabwino pakuchepetsa kapena kuwonda kwamafuta, miyezo ya tsiku ndi tsiku ya 300-3,000 mg imagwiritsidwa ntchito (,).

Malinga ndi US Food and Drug Administration (FDA), kudya omega-3s ya mafuta amawerengedwa kuti ndi kotetezeka ngati mulingo wa tsiku ndi tsiku sukupitilira 3,000 mg patsiku ().

Komabe, European Food Safety Authority (EFSA), yofanana ndi European ku FDA, imaganiza kuti kudya tsiku lililonse mpaka 5,000 mg kuchokera pazowonjezera kukhala kotetezeka (30).

Ndibwino kukumbukira kuti omega-3s imakhala ndi zotsatira zopopera magazi zomwe zingayambitse magazi ambiri mwa anthu ena.

Ngati mukumwa mankhwala ochepetsa magazi, lankhulani ndi katswiri wazachipatala musanawonjezere mafuta amafuta pazakudya zanu.

Kuphatikiza apo, samalani ndi mtundu wamafuta amafuta omwe mumamwa. Zina zimakhala ndi vitamini A, yomwe imatha kukhala ndi poizoni ikamamwa kwambiri, makamaka amayi apakati ndi ana aang'ono. Mafuta a chiwindi cha cod ndi chitsanzo chimodzi.

Ndipo pamapeto pake, onetsetsani kuti mumasamala zomwe zili mumafuta anu a nsomba.

Tsoka ilo, mitundu ina ilibe mafuta ochuluka a nsomba, EPA kapena DHA. Pofuna kupewa izi "zabodza", sankhani chowonjezera chomwe chayesedwa ndi wina

Kuti mupindule kwambiri ndi zowonjezera zanu za omega-3, sankhani imodzi yopangidwa ndi 50% EPA ndi DHA. Mwachitsanzo, ayenera kukhala ndi 500 mg osachepera EPA ndi DHA pa 1,000 mg yamafuta amafuta.

Chidule: Mafuta a nsomba nthawi zambiri amakhala otetezeka kuti adye. Kuti mukulitse phindu la zowonjezera zanu, tengani 300-3,000 mg tsiku lililonse. Ngati mumamwa oonda magazi, funsani katswiri wa zamankhwala musanawonjezere mafuta amafuta pachakudya chanu.

Mfundo Yofunika Kwambiri

Omega-3 fatty acids m'mafuta amafuta amakhala ndi maubwino osiyanasiyana azaumoyo, omwe amathandizira kuchepetsa thupi.

Chofunika kwambiri, mafuta a nsomba omega-3s atha kukuthandizani kuti muchepetse mainchesi ndikukhetsa mafuta amthupi.

Komabe, kafukufuku wapeza kuti izi zimawoneka ngati zazing'ono, ndipo sizingagwire ntchito kwa aliyense.

Ponseponse, mafuta a nsomba omega-3s atha kukhala ndi zotsatira zabwino kwambiri akaphatikizidwa ndi zinthu zina monga chakudya choyenera komanso kuchita masewera olimbitsa thupi.