Ubwino Wabwino Kwambiri wa Mafuta a Salmon

Zamkati

• 1. Ali ndi zotsutsana ndi zotupa
• 2. Mutha kutsitsa triglycerides ndikuwonjezera mafuta m'thupi
• 3. Atha kusintha magazi
• 4. Atha kuthandizira kukula kwa mwana wosabadwayo
• 5. Itha kulimbikitsa thanzi laubongo
• 6. Mulole kulimbikitsa khungu labwino ndi maso
• 7. Mulole kuthandizira kukonza zolemera
• 8. Zosavuta kuwonjezera pazakudya zanu
• Momwe mungatengere mafuta a salimoni
• Kusamala ndi zotsatirapo zoyipa zomwe zingachitike
• Mfundo yofunika

Mafuta a Salmon amadziwika bwino chifukwa chopeza mafuta omega-3 olemera kwambiri.

Mafuta omega-3 oyambira omwe amapezeka mu salmon mafuta ndi eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) ().

Kafukufuku adalumikiza kudya kwa EPA ndi DHA ndi zabwino zosiyanasiyana zaumoyo, monga kuchepa kwa matenda amtima, thanzi laubongo, ndikuchepetsa kutupa.

Nkhaniyi ikufotokoza maubwino 8 osangalatsa amafuta a salmon.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Ali ndi zotsutsana ndi zotupa

Kuyankha kotupa ndi gawo lofunikira lamthupi lanu.

Komabe, kutupa kwambiri kumatha kubweretsa matenda osachiritsika, monga matenda amtima ndi matenda ashuga ().

Kafukufuku akuwonetsa kuti mafuta a omega-3 omwe amapezeka mumafuta a salmon amatha kupondereza kuyankha kwamthupi mwanu m'njira zosiyanasiyana. Mwachitsanzo, amaganiza kuti amachepetsa kuchuluka kwa mankhwala opatsirana opangidwa ndi ma cell a chitetezo ().

M'malo mwake, kafukufuku wina wasonyeza kuti kumwa omega-3 zowonjezera kungathandize kuthana ndi zizindikilo zokhudzana ndi zotupa, monga nyamakazi ndi matenda amtima (,).

Mafuta a Omega-3 m'mafuta a salmon amatha kulepheretsa thupi lanu kuyabwa ndipo atha kuthana ndi zizindikilo zomwe zimakhudzana ndi matenda ena otupa.

2. Mutha kutsitsa triglycerides ndikuwonjezera mafuta m'thupi

Triglycerides ndi mtundu wamafuta omwe amapezeka m'magazi anu. Miyezo yokwera ya triglycerides yadziwika kuti ndi chiwopsezo cha matenda amtima ndi sitiroko ().

Pakadali pano, cholesterol ya HDL - yomwe nthawi zambiri imadziwika kuti cholesterol "chabwino" - imadziwika kuti imakhala ndi chitetezo pamtima wanu wamtima ().

Kafukufuku akuwonetsa kuti omega-3s omwe amapezeka mu salmon mafuta atha kutengapo gawo pochepetsa ma triglycerides ndikukweza cholesterol ya HDL.

Kafukufuku wina wamasabata anayi mwa anthu 19 adapeza kuti kudya ma saumoni 9,5 (270 magalamu) a salmoni kawiri pa sabata kumachepetsa ma triglycerides ndikuwonjezera kuchuluka kwa cholesterol cha HDL ().

Kafukufuku wina mwa amuna 92 ​​omwe ali ndi cholesterol komanso triglycerides amayerekezera zovuta zakudya salimoni ndi kudya mitundu ina ya mapuloteni.

Amuna omwe amadya nsomba tsiku lililonse kwa milungu isanu ndi itatu adachepetsa kwambiri ma triglycerides ndikuwonjezeka kwambiri kwa HDL cholesterol, poyerekeza ndi omwe amadya mapuloteni ena ().

Umboni uwu ukuwonetsa kuti kumwa mafuta a salmon kumatha kulimbikitsa thanzi la mtima powonjezera kuchuluka kwa mafuta m'magazi anu.

Kafukufuku akuwonetsa kuti kudya mafuta a salmon kumatha kulimbikitsa thanzi la mtima pochepetsa ma triglycerides ndikuwonjezera mafuta a HDL (abwino) cholesterol.

3. Atha kusintha magazi

Thupi lanu limatha kugwiritsa ntchito mafuta a omega-3 kuchokera ku mafuta a salimoni kuti apange gawo lotchedwa nitric oxide. Nitric oxide imathandizira kupumula kwa mitsempha yamagazi, zomwe zimapangitsa kuti magazi aziyenda bwino ndikuchepetsa kuthamanga kwa magazi ().

Kafukufuku mwa anthu 21 adapeza kuti iwo omwe adatenga zowonjezera ma DHA ndi EPA - mafuta omega-3 omwe amapezeka mumafuta a salmon - adachita bwino kwambiri kutulutsa magazi ndi kuperekera kwa oxygen panthawi yochita masewera olimbitsa thupi, poyerekeza ndi omwe amadya mafuta amtundu wina ().

Kafukufuku wina wocheperako, wamasabata asanu ndi limodzi adawonetsa kuti kumwa EPA ndi DHA kumawonjezera kuyendetsa magazi tsiku ndi tsiku ndikuwonjezera kulolerana kwa anthu omwe amachita zolimbitsa thupi, poyerekeza ndi gulu lolamulira ().

Ngakhale zotsatirazi ndizolimbikitsa, maphunziro ena amafunikira kuti timvetsetse momwe mafuta a omega-3 m'mafuta a salmon angathandizire kuthamanga kwa magazi ndi magwiridwe antchito.

Mafuta a Omega-3 omwe amapezeka mu salmon mafuta amatha kulimbikitsa kuyenda bwino kwa magazi komanso kuperekera kwa oxygen, koma kafukufuku wina amafunika.

4. Atha kuthandizira kukula kwa mwana wosabadwayo

Mafuta a Omega-3 onga omwe amapezeka mumafuta a salmon ndiofunikira pakukula kwamwana wosabadwayo.

Ana obadwa kwa amayi omwe amadya nsomba kapena kumwa omega-3 zowonjezera panthawi yomwe ali ndi pakati nthawi zambiri amapambana pamayeso olingalira ndi luso lagalimoto kuposa ana omwe amayi awo sanadye mafuta a omega-3 ().

Kudya kwa Omega-3 kwa mayi ali ndi pakati komanso mwana ali mwana adalumikizananso ndi chiopsezo chochepa chamakhalidwe amwana ().

Kafukufuku wina akuwonetsa kuti kumwa kwa omega-3 kumathandizanso popewa kubadwa msanga. Komabe, umboni pazomwe zikuchitikazi ndiwosakanikirana ndipo umakhalabe wosadziwika ().

Mafuta a omega-3 omwe amapezeka mu salmon mafuta atha kukhala ndi gawo lofunikira pakukula kwa ubongo wa mwana wosabadwayo komanso magwiridwe antchito a kuzindikira kwa ana.

5. Itha kulimbikitsa thanzi laubongo

Pali umboni wamphamvu kuti mafuta a omega-3 ndi ofunikira pakukula kwa ubongo mwa ana. Tsopano, kafukufuku woyambirira akuwonetsa kuti atha kulimbikitsanso thanzi laubongo mtsogolo.

Kafukufuku woyeserera awonetsa kuti DHA, imodzi mwamafuta omega-3 omwe amapezeka mumafuta a salmon, imathandizira pakukonza ndikukula kwama cell a neural ().

Kuphatikiza apo, kudya mokwanira kwa DHA kumalumikizidwa ndi chiopsezo chocheperako cha kuchepa kwazidziwitso zakukalamba ndikukula kwa matenda a Alzheimer's ().

Kuphatikiza apo, kafukufuku wina wamayeso ndi zinyama akuwonetsa kuti kumwa omega-3 zowonjezera kungathandize kupewa ndi kuchiza matenda a Parkinson ().

Pamapeto pake, maphunziro opangidwa bwino kwambiri amafunikira kuti timvetsetse bwino momwe mafuta a omega-3 omwe amapezeka mumafuta a salmon angathandizire thanzi laubongo nthawi yonse ya moyo wa munthu.

Kudya mafuta omega-3 okwanira omwe amapezeka mumafuta a salmon kumalumikizidwa ndi chiopsezo chochepa chazidziwitso zakukalamba ndikukula kwa matenda amanjenje monga Alzheimer's.

6. Mulole kulimbikitsa khungu labwino ndi maso

Kudya mafuta omega-3 okwanira kuchokera kuzinthu monga mafuta a salmon atha kuthandiza khungu lanu ndi thanzi lanu.

Mafuta a Omega-3 amatenga gawo pakukula kwamaso athanzi ndi masomphenya muubwana. Kuphatikiza apo, kudya kwambiri msinkhu wonse kumalumikizidwa ndi kuchepa kwa matenda amaso ngati glaucoma komanso kuchepa kwa makanda okalamba (,).

Omega-3s mu salmon mafuta amathandizanso pakhungu labwino kudzera pazotsatira zawo zotupa.

Kafukufuku akuwonetsa kuti kugwiritsa ntchito omega-3s kumatha kuteteza khungu lanu kuti lisawonongeke ndi dzuwa, kuchepetsa zizindikilo zokhudzana ndi dermatitis, komanso kulimbikitsa kupoletsa kwa mabala ().

Kudya mafuta omega-3 okwanira kuchokera kuzinthu monga mafuta a saumoni amathandizira thanzi la khungu ndipo kumachepetsa chiopsezo cha matenda amaso okhudzana ndi ukalamba.

7. Mulole kuthandizira kukonza zolemera

Kafukufuku wina akuwonetsa kuti kuwonjezera mafuta a omega-3 kuchokera ku mafuta a saumoni pazakudya zanu, komanso zosintha zina pamoyo wanu, zitha kukuthandizani kuti mukhale wathanzi. Komabe, zidziwitso ndizosakanikirana.

Kafukufuku wambiri wazinyama awulula kuti kumwa omega-3 zowonjezera kungachepetse chizolowezi chokhala ndi mafuta ochulukirapo ().

Kafukufuku wowerengeka wa anthu awonetsanso kuti kumwa omega-3 zowonjezera kumathandizanso, kumachepetsa mafuta amthupi pomwe zowonjezera zimaphatikizidwa ndi zakudya zonenepetsa komanso zolimbitsa thupi ().

Komabe, ambiri mwa maumboniwa amachokera pakufufuza kwakanthawi kochepa ().

Kafufuzidwe kafukufuku wa nthawi yayitali amafunikira kuti athe kuwunika bwino momwe mafuta a salmon amathandizira kunenepa kwambiri komanso kuwongolera anthu.

Kafukufuku woyambirira akuwonetsa kuti kumwa omega-3 zowonjezerako kumatha kuthandizira kuchepa kwamafuta, koma maphunziro owonjezera aanthu amafunikira.

8. Zosavuta kuwonjezera pazakudya zanu

Kuphatikiza mafuta a saumoni mu zakudya zanu ndikosavuta. Njira yosavuta ndikuwonjezera nsomba ku chakudya chanu cha sabata.

Kuti mupindule kwambiri, American Heart Association ikulimbikitsa kusangalala ndi 3.5-ounce (100-gramu) yogulitsa nsomba zamafuta ngati saumoni kawiri pa sabata ().

Salmon yatsopano, yachisanu, kapena yamzitini ndizo zabwino kwambiri.

Chakudya chamadzulo chosavuta sabata, nyengo yothira nsomba ndi adyo, mandimu, ndi maolivi ndikuziphika poto wokhala ndi masamba azakudya zambiri.

Yesani kugwiritsa ntchito nsomba zamzitini kuti mupange saladi ya salimoni. Itumikireni ngati sangweji kapena pabedi la masamba obiriwira kuti mudye nkhomaliro yopepuka.

Momwe mungatengere mafuta a salimoni

Ngati simukukonda nsomba koma mukufunabe kupindula ndi thanzi lake, lingalirani kutenga mafuta osungunuka.

Mafuta ambiri amchere amchere amadzimadzi amabwera mumtundu wamadzi kapena ofewa. Amatha kupezeka kusitolo yakomweko kapena pa intaneti.

Malangizo a Mlingo amatha kusiyanasiyana. Komabe, kudya tsiku lililonse pafupifupi gramu imodzi ya mafuta a salimoni omwe amaphatikizapo EPA ndi DHA mwina ndizokwanira ().

Kungakhale bwino kupewa kumwa ma gramu opitilira 3 patsiku pokhapokha ngati wazachipatala wakudziwitsani kuti muchite izi).

Kusamala ndi zotsatirapo zoyipa zomwe zingachitike

Mafuta a Salmon amakhala otetezeka kwa anthu ambiri, koma kumwa kwambiri kumatha kubweretsa zovuta zina, monga nseru, kutentha pa chifuwa, ndi kutsegula m'mimba ().

Ngati mukumwa mankhwala ochepetsa magazi, ndibwino kuti mufunsane ndi dokotala musanayambe kuwonjezera mafuta a salmon, chifukwa zimatha kuonjezera kutaya magazi ().

M'mayiko ena, kuphatikiza United States, zowonjezera zowonjezera sizimalamulidwa. Chifukwa chake, amatha kukhala ndi zosakaniza kapena zowonjezera zosafunikira komanso zomwe zingakhale zowononga.

Nthawi zonse sankhani zowonjezera zomwe zayesedwa ndi wina ngati NSF kapena US Pharmacopeia kuti muwonetsetse kuti zinthu zomwe mumagula ndizabwino komanso zoyera.

Mfundo yofunika

Mafuta a Salmon ndi gwero lolemera la mafuta omega-3 DHA ndi EPA.

Kugwiritsa ntchito omega-3s kuchokera ku mafuta a salmon kumalumikizidwa ndi maubwino osiyanasiyana azaumoyo, kuphatikiza kuchepetsa kutupa, kuthandiza kuwongolera kunenepa, komanso kulimbikitsa thanzi la mtima ndi ubongo.

Mutha kupeza zabwino zamafuta a saumoni mwa kuphatikiza nsomba mu zakudya zanu kapena kumwa mafuta osungunuka.

Komabe, pitirizani kuchuluka kwa nsomba zam'madzi sabata iliyonse komanso kuchuluka kwa mafuta a salmon. Kugwiritsa ntchito zochulukirapo kumatha kubweretsa zovuta pamavuto.

Ngati simukudziwa ngati mafuta a salmon ndi oyenera kudya, funsani omwe akukuthandizani kuti akuthandizeni.