9 Sayenzi-Inotsigirwa Makomborero eCod Chiropa Mafuta

Zvemukati

• 1. Yakakwira muVitamin A uye D
• 2. Dai Kuderedza Kuzvimba
• 3. May Kuvandudza Bone Health
• 4. Dai Kuderedza Joint Pain uye Kuvandudza Rheumatoid Arthritis Zviratidzo
• 5. Inogona Kutsigira Hutano Hweziso
• 6. Dai Kuderedza Hosha Yemwoyo Dambudziko
• 7.May Kuvandudza Zviratidzo zveKushushikana uye Kushushikana
• 8. Inogona Kubatsira Kuporesa Dumbu uye Maronda Ematumbo
• 9. Nyore Kuwedzera kune Zvako Zvokudya
• Icho Chinokosha

Cod chiropa mafuta imhando yehove yekuwedzera mafuta.

Kufanana nemafuta ehove enguva dzose, akakwirira mu omega-3 fatty acids, ayo akabatana nezvakawanda zvinobatsira zvehutano, kusanganisira kudzikisira kuzvimba uye kudzikira kweropa (1, 2).

Iyo zvakare ine mavitamini A uye D, ese ari maviri anopa mamwe akawanda mabhenefiti ehutano.

Heano mapfumbamwe ekutsigirwa nesainzi ecod chiropa mafuta.

1. Yakakwira muVitamin A uye D

Yakawanda kodhi yechiropa mafuta inotorwa kubva muchiropa cheAtlantic cod.

Mafuta echiropa eCod ave achishandiswa kwemazana emakore kudzikamisa marwadzo pamwe uye kurapa mariketi, chirwere chinokonzera mapfupa asina kusimba muvana ().

Kunyangwe kodhi yechiropa yemafuta iri yekuwedzera mafuta ehove, zvakasiyana zvakanyanya kupfuura oiri hove.

Mafuta enguva dzose ehove anotorwa kubva munyama yehove ine oiri senge tuna, herring, anchovies uye mackerel, nepo cod chiropa chemafuta ichibviswa kubva pachiropa checod.

Chiropa chakapfuma mumavhitamini ane mafuta-akasanganiswa samavhitamini A uye D, ayo anoapa chimiro chinoshamisa chemuviri.

Imwe yetea (5 ml) yekodhi yemafuta echiropa inopa zvinotevera (4):

• Makorori: 40
• Mafuta: 4.5 magiramu
• Omega-3 mafuta acids: 890 mg
• Monounsaturated mafuta: 2.1 magiramu
• Mafuta akaguta: 1 gramu
• Mafuta ePolyunsaturated: 1 gramu
• Vhitamini A: 90% yeiyo RDI
• Vhitamini D: 113% yeiyo RDI

Mafuta ecod chiropa ane hutano husina kutsarukana, aine imwe teaspoon inopa 90% yezvaunoda zuva nezuva zvevhitamini A uye 113% yezvaunoda zuva nezuva zvevhitamini D.

Vitamin A ine akawanda mabasa mumuviri, kusanganisira kuchengetedza maziso ane hutano, kushanda kwehuropi uye ganda (,).

Cod chiropa mafuta ndeimwe yezvakanakisa sosi yekudya yevhitamini D, iyo ine basa rakakosha mukuchengetedza mapfupa ane hutano nekugadzirisa calcium kunwa ().

Mafuta ecod chiropa ane hutano chaizvo uye anopa angangoita ako ese ezuva nezuva zvido zvevhitamini A naD.

2. Dai Kuderedza Kuzvimba

Kuzvimba chiitiko chechisikigo chinobatsira muviri kurwisa hutachiona uye kuporesa kukuvara.

Nehurombo, mune dzimwe nguva, kuzvimba kunogona kuenderera padanho rakaderera kwenguva yakareba yenguva.

Izvi zvinozivikanwa sekusazvimba kusingaperi, izvo zvinokuvadza uye zvinogona kuwedzera njodzi kukwirisa kweropa uye nezvirwere zvakati wandei, senge chirwere chemoyo (,,).

Iyo omega 3-fatty acids mukodhi chiropa mafuta inogona kudzora kusingaperi kuzvimba nekudzvinyirira mapuroteni anoisimudzira. Izvi zvinosanganisira TNF-α, IL-1 uye IL-6 (1).

Cod oiri yechiropa inewo mavitamini A uye D, ayo ane simba antioxidants. Vanogona kudzora kuzvimba nekusunga uye kurerutsa zvinokuvadza mahara radicals (,).

Sezvineiwo, zvidzidzo zvakare zvinoratidza kuti vanhu vasina mavitamini A uye D vari panjodzi huru yekuzvimba kusingaperi (,,).

Iyo omega-3 fatty acids mukodhi chiropa oiri inogona kubatsira kudzvinyirira mapuroteni anokurudzira kusingaperi kuzvimba. Cod chiropa oiri zvakare hombe sosi yevhitamini A uye D, ese ari maviri ane antioxidant zvivakwa.

3. May Kuvandudza Bone Health

Izvo zvakakosha zvinoshamisa kuchengetedza mapfupa ane hutano paunenge uchikwegura.

Izvi zvinodaro nekuti iwe unotanga kurasikirwa nemabhonzo mushure memakore makumi matatu. Izvi zvinogona kutungamira mukutyoka gare gare muhupenyu, kunyanya mumadzimai mushure mekuguma kuenda kumwedzi (, 17,).

Cod chiropa oiri chikafu chikuru chinopa vhitamini D uye inogona kudzora kurasikirwa nezera kwefupa. Imhaka yekuti inobatsira muviri wako kupinza calcium, inova inodiwa mineral kune mapfupa akasimba, kubva mudumbu (,).

Muchokwadi, ongororo dzinoratidza kuti kana ichiperekedzwa nechikafu chakazara mu calcium, kutora vhitamini D yekuwedzera senge cod chiropa mafuta kunogona kudzikisa kurasikirwa kwemapfupa pakati pevakuru nekusimbisa mapfupa asina kusimba muvana (, 21,).

Kuwana vhitamini D yakaringana kubva muzvikafu uye zvinowedzera sezvakaita cod chiropa mafuta kwakanyanya kukosha kune vanhu vanogara kure neEquator, ganda ravo haritore zuva rakaringana kugadzira vhitamini D kwemwedzi inosvika mitanhatu yegore ().

Cod chiropa mafuta akapfuma muvhitamini D, iyo inobatsira nekuchengetedza yakasimba uye ine hutano mapfupa. Izvo zvakakosha zvakanyanya kune vanhu vanogara kure nequator.

4. Dai Kuderedza Joint Pain uye Kuvandudza Rheumatoid Arthritis Zviratidzo

Rheumatoid arthritis chirwere chekuzvimiririra icho chinoonekwa nekukuvara kwemajoini.

Parizvino hapana mushonga we rheumatoid arthritis, asi ongororo inoratidza kuti mafuta echiropa e cod anogona kudzikamisa marwadzo pamwe chete uye kugadzirisa zviratidzo zve rheumatoid arthritis sekuomarara kwemajoini uye kuzvimba (,).

Mune kumwe kuongorora, vanhu makumi mana nevatatu vakatora 1-gramu capsule yemafuta echiropa echiropa zuva nezuva kwemwedzi mitatu. Vakaiwana yakadzora zviratidzo zve rheumatoid arthritis, senge kuomarara kwemangwanani, kurwadziwa uye kuzvimba ().

Mune kumwe kuongorora muvanhu makumi mashanu nevasere, vaongorori vakaferefeta kana kutora kodhi yechiropa oiri kuchizoderedza marwadzo kubva ku rheumatoid arthritis yakakwana kubatsira varwere kudzora mashandisiro avo emishonga inorwisa-kupisa.

Pakupera kwekudzidza, 39% yevanhu vakatora kodhi yechiropa mafuta zvakanaka vakadzora mashandisiro avo emishonga inorwisa-kupisa neanopfuura makumi matatu muzana ().

Zvinotendwa kuti omega-3 fatty acids mune cod chiropa mafuta inogona kubatsira kudzikisa kuzvimba mumajoini uye kudzivirira kubva kukuvara ().

Kutenda kukodhi yemafuta echiropa yekudzora kuzvimba, zvinogona kubatsira kudzikamisa marwadzo ejoinhi kune avo vanotambura nerheumatoid arthritis.

5. Inogona Kutsigira Hutano Hweziso

Kuona kurasikirwa idambudziko rakakura rehutano, rinobata vanhu vanopfuura mamirioni mazana maviri nemakumi masere neshanu pasirese ().

Kune zvikonzero zvakawanda zvinoita kuti vanhu varasikirwe nemaonero, asi zviviri zvezvikonzero zvinotungamira glaucoma uye zera zvine chekuita nezera macular degeneration (AMD).

Ose ari maviri ezvirwere izvi anogona kukonzeresa nekusingaperi kuzvimba.

Nekudaro, iyo omega-3 fatty acids uye vhitamini A mune cod chiropa mafuta akaratidzirwa kudzivirira kubva kuzvirwere zvemaziso zvinokonzerwa nekuzvimba (,).

Zvidzidzo mumhuka zvakawana kuti omega-3 fatty acids inoderedza njodzi dzeglaucoma, senge kumanikidza kwemaziso uye kukuvara kwetsinga (,,).

Mune kumwe kuongorora muvanhu makumi matanhatu nevatanhatu, vaongorori vakawana avo vakadya omega-3 fatty acids vane 17% panjodzi yakaderera yekutanga AMD uye 41% njodzi yakaderera yekunonoka AMD ().

Uyezve, kudya kwakazara muvhitamini A kunogona kudzikisa njodzi yeglaucoma uye AMD, zvichienzaniswa nezvikafu zvakaderera muvhitamini A (,).

Mune kumwe kuongorora kwakaitwa mu3502 vanhu vane makore makumi mashanu nemashanu zvichikwira, vaongorori vakaona kuti vanhu vanodya vhitamini A yakanyanya vane njodzi yakaderera yeglaucoma pane avo vakadya vhitamini A () shoma.

Kunyangwe vhitamini A yakakosha kune hutano hwemaziso, haina kukurudzirwa kutora yakakwira madosi ayo, sezvo inogona kukonzera vhitamini A chepfu.

Cod chiropa mafuta chinhu chikuru sosi ye omega-3 uye vhitamini A, ese ari maviri anokwanisa kudzivirira kubva pakurasikirwa kwekuona kubva kuzvirwere zvemaziso zvinokanganisa seglaucoma uye zera zvine chekuita nezera macular degeneration (AMD).

6. Dai Kuderedza Hosha Yemwoyo Dambudziko

Chirwere chemwoyo ndicho chinonyanya kukonzera rufu pasi rose, chinobata vanhu vanopfuura mamirioni gumi nemakumi mashanu nemashanu pagore ().

Zvidzidzo zvakaratidza vanhu vanogara vachidya hove vane njodzi yakaderera kwazvo yechirwere chemoyo. Mhedzisiro iyi inogona kuverengerwa kune yayo omega-3 fatty acid zvemukati (,).

Omega-3s yakaratidzirwa kuve iine mabhenefiti mazhinji emoyo wako, kusanganisira:

• Kuderedza triglycerides: Omega-3 fatty acids mukodhi mafuta echiropa anogona kudzora ropa triglycerides ne15-30% (,,).
• Kuderedza BP. Ongororo dzakawanda dzakaona kuti omega-3 fatty acids inogona kudzikisa BP, kunyanya kune vanhu vane BP uye cholesterol (2, 39).
• Kuwedzera HDL cholesterol: Omega-3 fatty acids mukodhi chiropa oiri inogona kusimudza yakanaka HDL cholesterol, iyo yakabatana nenjodzi yakaderera yehosha yemwoyo (,).
• Kudzivirira kugadzirwa kwedombo: Zvidzidzo zvezvipfuwo zvakawana kuti cod chiropa oiri inogona kudzora njodzi yemapaque inogadzira mutsinga. Plaque buildup inogona kutetepa tsinga uye inotungamira pakurwara kwemoyo kana sitiroko (,).

Paunenge uchitora hove mafuta anowedzera se cod chiropa oiri inogona kudzora njodzi dzehosha yemoyo, pane humbowo hushoma hwekuti inogona kudzivirira chirwere chemwoyo kana sitiroko ().

Zvinosuruvarisa, zvishomanana zvidzidzo zvakanyatsoongorora kushamwaridzana kwekodhi yechiropa mafuta uye chirwere chemwoyo, sezvo zvidzidzo zvakawanda zvinoronga kodhi yechiropa mafuta sehove yenguva dzose mafuta.

Nekudaro, kumwe kutsvagisisa pamusoro pekodhi chiropa oiri uye chirwere chemoyo chinokonzera njodzi chinodiwa kuti paite hukama hwakajeka pakati pezviviri.

Cod chiropa oiri inogona kubatsira kudzikisira njodzi dzechirwere chemwoyo. Zvidzidzo zvakanangana nekodhi yechiropa oiri uye chirwere chemwoyo chengozi zvinhu zvinodiwa, sezvo mazhinji ongororo boka rekodhi yechiropa nemafuta ehove akajairwa.

7.May Kuvandudza Zviratidzo zveKushushikana uye Kushushikana

Kuzvidya mwoyo uye kushushikana zvirwere zvakajairika izvo pamwe zvinokanganisa vanhu vanopfuura mamirioni mazana matanhatu negumi nemashanu pasi rese ().

Sezvineiwo, zvidzidzo zvinoratidza kuti panogona kunge paine hukama pakati pechirwere chisingaperi uye kushushikana uye kushushikana (,) Ongororo dzakawanda dzakaona kuti omega-3 fatty acids mukodhi chiropa mafuta anogona kudzikisa kuzvimba uye kuderedza zviratidzo zvekushushikana uye kushushikana (,).

Chidzidzo chikuru chinosanganisira vanhu 21 855 vakawana kuti vanhu vaitora kodhi yechiropa mafuta vaigara vaine zviratidzo zvishoma zvekusuwa vega kana kusanganiswa nekuzvidya mwoyo ().

Zvakangodaro, nepo omega-3 fatty acids achibatsira kudzikisa zviratidzo zvekushushikana uye kushushikana, maitiro avo ese anoita kunge mashoma.

Mune ongororo yezvidzidzo makumi maviri neshanu kusanganisira 1,478 vanhu, omega-3 zvinowedzera zvaingove zvinoshanda zvakanyanya kupfuura placebos pakudzora zviratidzo zvekushushikana uye kusagadzikana ().

Uyezve, zvidzidzo zvakawanda zvakawanawo hukama pakati pekuwedzera kweropa revhitamini D uye kuderedzwa kwezviratidzo zvekusuwa (,).

Maitiro ayo ekuderedza zviratidzo zvekuora mwoyo hazvisati zvanyatsojeka, asi zvimwe zvidzidzo zvinoratidza kuti vhitamini D inogona kusunga kune zvinogamuchirwa muuropi uye kukurudzira kusunungurwa kwemamormoni-ekuvandudza mahormone senge serotonin (,,).

Iyo omega-3 fatty acids uye vhitamini D mune cod chiropa mafuta inogona kubatsira kudzikisa zviratidzo zvekushushikana uye kushushikana, asi zvimwe zvidzidzo zvinodiwa.

8. Inogona Kubatsira Kuporesa Dumbu uye Maronda Ematumbo

Maronda ndiwo mabhureki mudiki mudumbu kana mudumbu. Zvinogona kukonzera zviratidzo zvekusvotwa, kurwadziwa kwepamusoro mudumbu uye kusagadzikana.

Iwo anowanzo kukonzerwa nehutachiona hutachiona, kuputa, kunyanya kushandisa mishonga yekurwisa-kupisa kana yakawandisa acid mudumbu ().

Zvidzidzo zvezvipfuyo zvinoratidza kuti cod chiropa oiri inogona kubatsira kurapa maronda, kunyanya mudumbu uye mudumbu.

Mune kumwe kuongorora kwemhuka, vaongorori vakaona kuti yakadzika uye yakakwira madosi ecod chiropa oiri yakabatsira kuporesa maronda mudumbu nemuura ().

Chimwe chidzidzo chemhuka chakawana kuti kodhi yechiropa inodzvinyirira magene akabatanidzwa nehuturu kuzvimba uye kudzikisira kuzvimba uye ulceration mumatumbu ().

Nepo kushandiswa kwecod chiropa oiri kubatsira kuporesa maronda kuchiratidzika kunge kunovimbisa, kumwe kudzidza muvanhu kunodiwa kuti tipe mazano akajeka.

Cod chiropa oiri inogona kubatsira kurapa maronda mudumbu uye mudumbu, asi zvimwe zvidzidzo zvevanhu zvinodiwa usati waita kurudziro.

9. Nyore Kuwedzera kune Zvako Zvokudya

Cod mafuta echiropa ari nyore zvinoshamisa kuwedzera pane chako chikafu. Iyo inouya nenzira dzakawanda, asi mafomu emvura uye mapapule ndiwo akajairika.

Iko hakuna mirau yakatarwa yekodhi yechiropa yekudyiwa kwemafuta, saka kurudziro zhinji dzinovakirwa pamatanho akachengetedzeka akachengeteka eomega-3 fatty acids, vitamini A uye D.

Dhizi yakajairwa inowanzo kuve 1-2 mashupuni, asi kutora kusvika kune imwe chipunu pazuva kunowanzo chengeteka. Doses yepamusoro haina kukurudzirwa, sezvo zvaizokonzeresa kuwandisa vhitamini A kudya ().

Kunyangwe kodhi yechiropa yemafuta iri ine hutano hwakanyanya, vamwe vanhu vanofanirwa kungwarira nezvekudya kwavo sezvo cod chiropa oiri inogona kuita seropa rakaonda.

Saka bvunza nachiremba wako usati watora kodhi yechiropa oiri kana iwe ukatora BP kana mishonga yekuonda kweropa.

Zvakare, vakadzi vane nhumbu vanofanirwa kutarisa nachiremba wavo vasati vatora, sezvo huwandu hwakawanda hwevhitamini A hunogona kukuvadza mwana.

Mafuta ecod chiropa ari nyore kuwedzera pane chako chikafu. Gara nemari yakakurudzirwa, sezvo yakawandisa cod chiropa oiri inogona kukuvadza.

Icho Chinokosha

Cod chiropa oiri mhando inoshamisa inovaka yehove yemafuta yekuwedzera. Zviri nyore kwazvo uye zvine musanganiswa mukuru we omega-3 fatty acids, vitamini A uye vitamini D.

Cod chiropa oiri inogona kukupa iwe mabhenefiti ehutano semapfupa akasimba, kudzikisira kuzvimba uye marwadzo mashoma ejoini kune avo vane rheumatoid arthritis.

Kana iwe uchida kuyedza kuwedzera, yakajairika dhisiki 1-2 mashupuni emvura yemvura cod chiropa pazuva. Iwe unogona zvakare kuyedza iyo capsule fomu.

Kana iwe uchinetseka nehove yehove yeimwe, edza kuitora pane isina chinhu mudumbu usati wadya kwekutanga kana uine mashoma sips emvura.