Bvunza Chiremba Chekudya: Zvakanakira Hove Oiri Yekuwedzera vs. Kudya Hove

Zvemukati

• Ongororo ye

Mubvunzo: Iko kubatsirwa kwemafuta ehove kunowedzera kwakafanana nekudya hove here? Zvakadii nemafuta eflakisi; ndizvo zvakanaka here?

A: Hutano hunobatsira nekutora hove mafuta anowedzera zvakafanana nezvamunowana kubva pakudya zvakakosha mafuta acids muhove. Maererano neongororo yakaitwa muna 2007 yakaitwa nenyanzvi omega-3 inozivikanwa pasi rose Dr. (kudya vs. kuwedzera). Idzi inhau dzakanaka dzevanhu vasingadi hove kana vasingadye hove dzakawanda dzakakora.

Flaxseed, kune rumwe rutivi, inyaya yakasiyana. Omega-3 mafuta anowanikwa muflaxseed, alpha-linolenic acid (ALA), anozivikanwa seapfupi-chain omega-3 mafuta, nepo mamwe omega-3 mafuta seEPA neDHA (ini handisi kuzokubereka nemazita avo esainzi. ) marefu-cheni omega-3 mafuta. EPA uye DHA inowanikwa mune hove dzakakora salmon uye muhove mafuta anowedzera. Ndichiri ndizvo zvinokwanisika kushandura ALA kuita EPA, shanduko iyi mumuviri haina kunyatso shanda uye yakatakurwa nemaroadblocks. Uye maererano netsvagiridzo nyowani, hazvigoneke kushandura ALA kune yakatonyanya kureba DHA morekuru.

Saka, izvi zvinorevei kwauri? Chaizvoizvo, iwe unofanirwa kuve nechinangwa chekutora zvese zvipfupi- (ALA) uye refu-cheni (EPA uye DHA) omega-3 mafuta mune kwako kudya, sezvo iwo ese aine akasarudzika hutano mabhenefiti. Asi zvisinei nekuti yakawanda sei ALA yaunorongedza mukati, haigadzirise kusawana yakakwana (kana chero) EPA kana DHA. Ichi chave chiri chinetso chakajairika kune vanodya nyama, avo vanowanzo wedzera kudya kwavo nemafuta eflakisi kuitira kushomeka kwemafuta emaketani marefu omega-3 mukudya kwavo. Sezvo tichiziva kuti iyi haisi sarudzo inoshanda, chii chinofanirwa kuitwa nemurimi?

Ini ndinokurudzira kuti vezvinomera vawane algae-based DHA yekuwedzera. Zvinotoshamisa ndezvokuti mafuta ari muhove emafuta anowedzera haana kugadzirwa nehove. Yakagadzirwa nealgae. Ihove dzinodya algae, iyo omega-3s inochengetwa muhove, uye isu tobva tadya hove. Kana iwe uri miriwo, ingo tsvaga yezvinomera DHA zvinowedzera. Mumuviri wako unozoshandura imwe yeiyo DHA ichidzokera kune iyo ipfupi EPA, uye iwe uchave uine ako ese marefu-cheni omega-3 mabhesheni akafukidzwa.

Sangana neChiremba Chiremba: Mike Roussell, PhD

Munyori, mutauri, uye mupi wezano wezvehutano Mike Roussell, PhD inobata dhigirii rezvigadzirwa zvemakemikari kubva kuHobart College uye doctorate mukudya zvinovaka muviri kubva kuPennsylvania State University. Mike ndiye muvambi weNaked Nutrition, LLC, kambani yemultimedia inopa hutano uye hutano mhinduro zvakananga kune vatengi uye nyanzvi dzeindasitiri kuburikidza nemaDVD, mabhuku, ebooks, maodhiyo zvirongwa, mwedzi nemwedzi, zviitiko zvehupenyu, uye machena mapepa. Kuti udzidze zvakawanda, tarisa Dr. Roussell's popular diet and nutrition blog, MikeRoussell.com.

Wana mamwe akareruka ekudya uye matipi ezvekudya nekutevera @mikeroussell pa Twitter kana kuve fan ye Facebook peji rake.

Ongororo ye