Omega-3 mafuta - Yakanakira moyo wako

Omega-3 fatty acids imhando yemafuta anonzi polyunsaturated. Tinoda mafuta aya kuvaka maseru ehuropi uye kune mamwe mabasa akakosha. Omega-3s inobatsira kuchengetedza moyo wako kugwinya uye kudzivirirwa pakurwara sitiroko. Ivo zvakare vanobatsira kunatsiridza moyo wako hutano kana uchitova nechirwere chemwoyo.

Muviri wako haugadzire omega-3 fatty acids pachawo. Iwe unofanirwa kuzvitora kubva kuchikafu chako. Dzimwe hove ndidzo dzinonyanya kupihwa omega-3s. Iwe unogona zvakare kuvawana kubva kune zvekudya zvezvirimwa.

Omega-3 fatty acids inofanirwa kuita 5% kusvika 10% yemakoriori ako ese.

Omega-3s yakanakira moyo wako nemidziyo yeropa munzira dzakawanda.

• Ivo vanoderedza triglycerides, rudzi rwemafuta muropa rako.
• Ivo vanoderedza njodzi yekukudziridza isina kujairika moyo kurova (arrhythmias).
• Vanononoka kuwanda kwedombo, chinhu chine mafuta, cholesterol, uye calcium, inoomesa nekuvhara tsinga dzako.
• Ivo vanobatsira kudzikisa zvishoma yako BP.

Aya mafuta ane hutano anogona zvakare kubatsira nekenza, kushushikana, kuzvimba, uye ADHD. Nyanzvi dzehutano vachiri kuwana zvese zvingabatsire zve omega-3 fatty acids.

IAmerican Heart Association (AHA) inokurudzira kudya kanokwana kuita maviri svondo rehove dzakapfuma mu omega-3s. Kushanda kuri ma3,5 ounces (100 gramu), inova yakati kurei kupfuura cheki. Hove yemafuta ine hupfumi mu omega-3s inosanganisira:

• Salmoni
• Mackerel
• Albacore tuna
• Trout
• Sardines

Dzimwe hove dzinogona kusvibiswa nemekiyuri nemamwe makemikari. Kudya hove dzakashatiswa kunogona kuisa njodzi kuhutano hwevana vadiki uye vakadzi vane nhumbu.

Kana iwe uine hanya nezve mercury, unogona kudzikisa njodzi yako yekuratidzwa nekudya hove dzakasiyana siyana.

Vakadzi vane pamuviri uye vana vanofanirwa kudzivirira hove dzine huwandu hukuru hwemekiyuri. Izvi zvinosanganisira:

• Swordfish
• Shark
• King mackerel
• Tilefish

Kana iwe uine zera repakati kana mukuru, zvakanakira kudya hove zvinopfuura chero njodzi.

Hove ine oiri, salmon uye tuna, ine marudzi maviri eomega-3s. Aya ndiwo EPA uye DHA. Ose ane zvakanakira moyo wako.

Unogona kuwana rumwe rudzi rwe omega-3, ALA, mune mamwe maoiri, nzungu, uye zvirimwa. ALA inobatsira moyo wako, asi kwete seakananga seEPA uye DHA. Zvakadaro, kudya nzungu, mhodzi, nemafuta ane hutano pamwe nehove zvinogona kukubatsira iwe kuti uwane huwandu hwakazara hwemafuta ane hutano.

Kudyara-kwakavakirwa sosi ye omega-3s inosanganisira:

• Mbeu yepasi neflakisi
• Walnuts
• Chia mhodzi
• Canola mafuta uye soy mafuta
• Soybeans uye tofu

Pazvinhu zvese zvekudyara-zvinodyarwa, pasi maflakisi nemafuta eflakisi ane huwandu hwakanyanya hweRA. Iwe unogona kudya ivhu rakapiswa pamusoro pegranola kana mune smoothies. Mafuta akafuridzirwa anoenda musaradhi yekupfeka.

Nyanzvi zhinji dzehutano dzinobvumirana kuti nzira yakanakisa yekukohwa mabhenefiti eomega-3 ndeyekudya. Zvese zvekudya zvine zvakawanda zvinovaka muviri kunze kwe omega-3s. Izvi zvese zvinoshanda pamwechete kuti moyo wako ugare wakagwinya.

Kana iwe uchitova nechirwere chemwoyo kana yakakwira triglycerides, iwe unogona kubatsirwa nekudya yakakwira yakawanda ye omega-3 fatty acids. Zvinogona kuve zvakaoma kuwana omega-3s yakaringana kuburikidza nechikafu. Kumbira chiremba wako kana kutora hove mafuta anowedzera kungave iri zano rakanaka.

Cholesterol - omega-3s; Atherosclerosis - omega-3s; Kuomarara kwetsinga - omega-3s; Coronary tsinga chirwere - omega-3s; Chirwere chemwoyo - omega-3s

• Omega-3 mafuta acids

Sangano reWorldcare Research uye Yemhando webhusaiti. Omega-3 fatty acids uye chirwere chemwoyo: yakagadziridzwa yakarongeka kuongorora. effectivehealthcare.ahrq.gov/products/fatty-acids-cardiovascular-disease/research. Yakagadziridzwa Kubvumbi 2018. Yakasvika munaNdira 13, 2020.

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC nhungamiro pane manejimendi manejimendi yekudzora njodzi yemoyo J Ndiri Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. Nutrition's interface nehutano uye chirwere. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 202.

Mozaffarian D. Nutrition uye zvemwoyo uye metabolic hosha. Mune: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 49.

Dhipatimendi reUnited States rezvekurima uye Dhipatimendi reU.S. rehutano neVashandi. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika muna Ndira 25, 2021.

• Mafuta echikafu
• Maitiro Ekudzikisa Cholesterol neKudya
• Nzira Yokudzivirira Sei Hosha Yemwoyo