Kodi Ana Ayenera Kutenga Omega-3 Supplements?

Zamkati

• Kodi omega-3s ndi chiyani?
• Omega-3 amapindulitsa ana
• Atha kusintha zizindikilo za ADHD
• Ikhoza kuchepetsa mphumu
• Amalimbikitsa kugona bwino
• Zimathandizira thanzi laubongo
• Zotsatira zoyipa
• Mlingo wa ana
• Mfundo yofunika

Omega-3 fatty acids ndichinthu chofunikira kwambiri pachakudya chopatsa thanzi.

Mafuta ofunikirawa ndiofunikira makamaka kwa ana, chifukwa amatenga gawo lalikulu pakukula ndi chitukuko ndipo amaphatikizidwa ndi maubwino ambiri azaumoyo ().

Komabe, makolo ambiri sakudziwa ngati zowonjezera omega-3 ndizofunikira - kapena zotetezeka - kwa ana awo.

Nkhaniyi ikuyang'ana mozama za maubwino, zotsatirapo zake, ndi malingaliro amiyeso ya omega-3 zowonjezerapo kuti muwone ngati ana ayenera kuwamwa.

Kodi omega-3s ndi chiyani?

Omega-3s ndi mafuta acids omwe amaphatikizika pazinthu zambiri zathanzi, kuphatikiza kukula kwa mwana wosabadwayo, magwiridwe antchito aubongo, thanzi la mtima, komanso chitetezo chamthupi ().

Amawerengedwa kuti ndi mafuta ofunikira chifukwa thupi lanu silingathe kutulutsa lokha ndipo liyenera kuwapeza kuchokera pachakudya.

Mitundu itatu yayikuluyi ndi alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), ndi docosahexaenoic acid (DHA).

ALA imapezeka pazakudya zosiyanasiyana zamasamba, kuphatikiza mafuta azamasamba, mtedza, mbewu, ndi masamba ena. Komabe, siligwira ntchito m'thupi lanu, ndipo thupi lanu limangosintha kukhala mitundu yogwira, monga DHA ndi EPA, zochepa kwambiri (3,).

Pakadali pano, EPA ndi DHA zimachitika mwachilengedwe mu nsomba zamafuta, monga saumoni, mackerel, ndi tuna, ndipo amapezeka kwambiri mu zowonjezera (3).

Ngakhale mitundu yambiri ya omega-3 yowonjezerapo ilipo, ina yomwe imafala kwambiri ndi mafuta a nsomba, mafuta a krill, ndi mafuta a algae.

Mafuta a Omega-3 ndi mafuta ofunikira omwe amatenga gawo lalikulu pazinthu zingapo zathanzi lanu. ALA, EPA, ndi DHA ndi mitundu itatu yayikulu yomwe imapezeka muzakudya ndi zowonjezera.

Omega-3 amapindulitsa ana

Kafukufuku wambiri akuwonetsa kuti omega-3 zowonjezera zimapereka maubwino angapo kwa ana.

Atha kusintha zizindikilo za ADHD

Matenda a chidwi cha kuchepa kwa chidwi (ADHD) ndichizolowezi cholumikizidwa ndi zizindikilo monga kutengeka, kupupuluma, komanso kuvutika kuyang'ana ().

Kafukufuku wina akuwonetsa kuti omega-3 zowonjezera zimathandizira kuchepetsa zizindikilo za ADHD mwa ana.

Kuwunikanso kafukufuku wa 16 kudawulula kuti omega-3 fatty acids amathandizira kukumbukira, chidwi, kuphunzira, kusakhazikika, komanso kusachita chidwi, zomwe nthawi zambiri zimakhudzidwa ndi ADHD ().

Kafukufuku wamasabata 16 mu anyamata 79 adawonetsa kuti kutenga 1,300 mg ya omega-3s tsiku lililonse kumathandizira chidwi cha omwe ali ndi ADHD ().

Kuphatikiza apo, kuwunikanso kwakukulu kwamaphunziro 52 kunatsimikizira kuti kusintha kwa zakudya ndi zowonjezerapo mafuta a nsomba ndi njira ziwiri zodalirika zochepetsera zizindikiritso za ADHD mwa ana ().

Ikhoza kuchepetsa mphumu

Mphumu ndichikhalidwe chomwe chimakhudza ana ndi akulu, kumayambitsa zizindikilo monga kupweteka pachifuwa, kupuma movutikira, kutsokomola, ndi kupuma ().

Kafukufuku wina apeza kuti omega-3 fatty acid amathandizira kuthandizira kuthetsa izi.

Mwachitsanzo, kafukufuku wa miyezi 10 mwa ana 29 adazindikira kuti kumwa kapisozi wamafuta a nsomba wokhala ndi 120 mg ya DHA ndi EPA tsiku lililonse kumathandizira kuchepetsa zizindikilo za mphumu ().

Kafukufuku wina mwa ana 135 adalumikiza kudya kwa omega-3 fatty acids ndikuchepetsa zizindikiritso za mphumu zomwe zimayambitsidwa ndi kuwonongeka kwa mpweya m'nyumba ().

Kafukufuku wina akuwonetsa kulumikizana komwe kungakhalepo pakati pa omega-3 fatty acids ndi chiopsezo chochepa cha mphumu mwa ana (,).

Amalimbikitsa kugona bwino

Kusokonezeka kwa tulo kumakhudza pafupifupi 4% ya ana osakwana zaka 18 ().

Kafukufuku wina mwa ana 395 amamangiriza magazi ochepa a omega-3 fatty acids pachiwopsezo chachikulu chazovuta zakugona. Zinapezanso kuti kuwonjezera ndi 600 mg wa DHA pamasabata 16 kwachepetsa kusokonezeka kwa tulo ndipo zidapangitsa kuti pakhale ola limodzi la kugona usiku umodzi ().

Kafukufuku wina akuwonetsa kuti kudya omega-3 fatty acids panthawi yomwe ali ndi pakati kumatha kupititsa patsogolo kugona kwa makanda (,).

Komabe, maphunziro apamwamba kwambiri okhudza omega-3s ndi kugona mwa ana amafunikira.

Zimathandizira thanzi laubongo

Kafukufuku yemwe akutuluka akuwonetsa kuti omega-3 fatty acids amatha kusintha magwiridwe antchito aubongo ndi malingaliro mwa ana - makamaka kuphunzira, kukumbukira, komanso kukula kwaubongo ().

Pakafukufuku wa miyezi 6, ana 183 omwe adadya kufalikira kwama omega-3 fatty acids adakwanitsa kuphunzira bwino mawu komanso kukumbukira ().

Momwemonso, kafukufuku wochepa, wamasabata asanu ndi atatu mwa anyamata 33 adalumikiza 400-1,200 mg wa DHA tsiku ndi tsiku kukulitsa kuyambitsa kwa preortal cortex, dera laubongo lomwe limayang'anira, kuwongolera, ndikukonzekera ().

Kuphatikiza apo, kafukufuku wowerengeka akuwonetsa kuti mafuta a omega-3 amathandizira kupewa kukhumudwa komanso kusokonezeka kwamaganizidwe mwa ana (,,).

Kafukufuku apeza kuti omega-3 fatty acids amatha kupititsa patsogolo thanzi laubongo, kulimbikitsa kugona bwino, komanso kusintha kwa ADHD ndi zizindikiro za mphumu.

Zotsatira zoyipa

Zotsatira zoyipa za omega-3 zowonjezera, monga mafuta a nsomba, nthawi zambiri zimakhala zofatsa. Zowonjezeka kwambiri ndizo ():

• kununkha m'kamwa
• zosasangalatsa pambuyo pake
• mutu
• kutentha pa chifuwa
• kukhumudwa m'mimba
• nseru
• kutsegula m'mimba

Onetsetsani kuti mwana wanu amamatira kumlingo woyenera kuti muchepetse chiopsezo cha zotsatirapo. Mutha kuwayambitsanso pamlingo wotsika, mukukula pang'onopang'ono kuti muwone kulekerera.

Anthu omwe sagwirizana ndi nsomba kapena nkhono ayenera kupewa mafuta a nsomba ndi zina zowonjezera nsomba, monga mafuta a chiwindi ndi mafuta a krill.

M'malo mwake, sankhani zakudya zina kapena zowonjezera zowonjezera ma omega-3s ngati mafuta a fulakesi kapena algal.

Omega-3 zowonjezera zimalumikizidwa ndi zovuta zoyipa monga mpweya woipa, mutu, komanso zovuta m'mimba. Gwiritsani ntchito mlingo woyenera ndipo pewani zowonjezeramo nsomba mukakhala nsomba kapena chifuwa cha nkhono.

Mlingo wa ana

Zosowa za tsiku ndi tsiku za omega-3s zimadalira zaka komanso jenda. Ngati mukugwiritsa ntchito zowonjezera, ndibwino kutsatira malangizo omwe ali phukusi.

Makamaka, ALA ndiye mafuta okhawo omega-3 okha omwe ali ndi malangizo amachitidwe. Zomwe amalangiza tsiku ndi tsiku kwa ALA mwa ana ndi (3):

• Miyezi 0-12: 0,5 magalamu
• Zaka 1-3: 0.7 magalamu
• Zaka 4-8: 0,9 magalamu
• Atsikana zaka 9-13: 1.0 magalamu
• Anyamata 9-13 zaka: 1.2 magalamu
• Atsikana zaka 14-18: 1.1 magalamu
• Anyamata 14-18 zaka: 1.6 magalamu

Nsomba zamafuta, mtedza, mbewu, ndi mafuta azomera zonse ndizopangira omega-3s zomwe mungathe kuwonjezera pazakudya za mwana wanu kuti azidya kwambiri.

Ganizirani zowonjezerapo ngati mwana wanu samadya nsomba kapena zakudya zina zomwe zimakhala ndi omega-3 fatty acids.

Mwambiri, kafukufuku wambiri akuwonetsa kuti 120-1,300 mg ya DHA yophatikizika ndi EPA patsiku ndi yopindulitsa kwa ana (,).

Komabe, kuti mupewe zovuta zilizonse, ndibwino kuti mufunsane ndi katswiri wazachipatala musanayambitse mwana wanu pazowonjezera.

Omega-3 ya mwana wanu amasiyanasiyana malinga ndi msinkhu komanso jenda. Kuphatikiza zakudya zamtundu wa omega-3 pazakudya zawo zitha kuonetsetsa kuti ana akukwaniritsa zofunikira zawo. Musanawapatse zowonjezera mavutowo, lankhulani ndi dokotala.

Mfundo yofunika

Omega-3 fatty acids ndi ofunikira kuti mwana wanu akhale ndi thanzi labwino.

Omega-3s ndiopindulitsa makamaka paumoyo wa ana. Zitha kuthandizanso kugona bwino komanso kuchepetsa zizindikilo za ADHD ndi mphumu.

Kupereka zakudya zambiri mu omega-3s kumatha kuthandizira kuwonetsetsa kuti mwana wanu akukwaniritsa zosowa zawo za tsiku ndi tsiku. Ngati mungasankhe zowonjezera mavitamini, ndibwino kuti mufunsane ndi zamankhwala kuti mutsimikizire kuchuluka kwa mankhwala.