8 Zvishoma-Zvizivikanwe Side Mhedzisiro yeMafuta Akawandisa Oiri

Zvemukati

• 1. Yakakwira Ropa Shuga
• 2. Kubuda ropa
• 3. Kudzvinyirira Ropa Kuderera
• 4. Manyoka
• 5. Acid Reflux
• 6. Kurohwa
• 7. Vitamin A Toxicity
• 8. Kusarara
• Zvakawanda Sei Zvakawanda?
• Icho Chinokosha

Mafuta ehove anozivikanwa kwazvo nehupfumi hwayo hwehupfumi-hunosimudzira zvivakwa.

Akapfuma mune moyo-hutano omega-3 fatty acids, oiri yehove yakaratidzirwa kudzikisa ropa triglycerides, kubvisa kuzvimba uye kunyange kurerutsa zviratidzo zvemamiriro akadai rheumatoid arthritis ().

Nekudaro, oiri yakawanda yehove haisi kugara iri nani, uye kutora yakanyanya dhosi kunogona kuita zvinokuvadza kupfuura zvakanaka kana zvasvika kune hutano hwako.

Heano gumi nematanhatu mhedzisiro mhedzisiro inogona kuitika kana iwe ukadya yakawandisa mafuta ehove kana omega-3 fatty acids.

1. Yakakwira Ropa Shuga

Kumwe kutsvagurudza kunoratidza kuti kuwedzera neakawandisa omega-3 mafuta acids kunogona kuwedzera huwandu hweshuga yeropa mune vanhu vane chirwere cheshuga.

Chidzidzo chidiki, semuenzaniso, chakawana kuti kutora magiramu masere e omega-3 fatty acids pazuva kwakatungamira ku22% kuwedzera kweshuga yeropa muvanhu vane chirwere cheshuga cheshuga pamusoro pevhiki sere ().

Izvi zvinodaro nekuti madosi mahombe e omega-3s anogona kukurudzira kugadzirwa kweshuga, iyo inogona kupa kune yakakwira mwero werefu-wenguva shuga mashuga ().

Nekudaro, kumwe kutsvagurudza kwave nemhedzisiro inopesana, zvichiratidza kuti iwo chete madosi epamusoro anokanganisa shuga yeropa.

Muchokwadi, kumwe kuongorora kwe makumi maviri ezvidzidzo kwakawana kuti madosi ezuva nezuva anosvika 3.9 gramu eEPA uye 3.7 magiramu eDHA - iwo maitiro maviri akakosha omega-3 fatty acids - anga asingabate huwandu hweshuga yeropa kune vanhu vane chirwere cheshuga chechipiri ( ).

Pfupiso Kutora mwero wakakwira we omega-3 fatty acids kunogona kukurudzira kugadzirwa kweglucose, izvo zvinogona kutungamira mukuwedzera shuga yeropa - kunyangwe humbowo hwesainzi husiri hwechokwadi.

2. Kubuda ropa

Kubuda ropa matadza uye kubuda ropa mumhino ndiwo maviri emhedzisiro mhedzisiro yemafuta ehove akawandisa.

Imwe ongororo muvanhu makumi mashanu nevatanhatu yakawana kuti kuwedzera ne640 mg yemafuta ehove pazuva pazuva remavhiki mana kwakadzora kugwamba kweropa muvakuru vane hutano ().

Pamusoro pezvo, kumwe kuongorora kudiki kwakaratidza kuti kutora oiri hove kunogona kusunganidzwa nenjodzi yakakwira yemhino dzemhino, vachitaura kuti 72% yevechiri kuyaruka vanotora 1-5 magiramu emafuta ehove zuva nezuva ane ruzivo rwemhino semhedzisiro (7).

Nechikonzero ichi, zvinowanzo kurairwa kurega kutora mafuta ehove usati wavhiyiwa uye kutaura nachiremba wako usati watora zvinowedzera kana iwe uri pane vatete veropa saWarfarin.

Pfupiso Kutora huwandu hukuru hwemafuta ehove kunogona kutadzisa kuumbika kweropa, izvo zvinogona kuwedzera njodzi yekubuda ropa uye zvichikonzera zviratidzo zvakaita semhino kana kubuda kwemazino.

3. Kudzvinyirira Ropa Kuderera

Mafuta ehove anokwanisa kudzikisa BP yakanyorwa zvakanaka.

Imwe ongororo yevanhu makumi mapfumbamwe pa dialysis yakawana kuti kutora magiramu matatu e omega-3 fatty acids pazuva kwakadzikira zvakanyanya systolic uye diastolic yeropa kana ichienzaniswa ne placebo ().

Saizvozvowo, kuongororwa kweongororo makumi matatu neshanu kwakagumisa kuti kutora oiri hove kunogona kudzikisira kukwira kweropa, kunyanya kune avo vane yakakwira BP kana cholesterol mazinga ().

Nepo izvi mhedzisiro inogona zvirokwazvo kubatsira kune avo vane yakakwira BP, inogona kukonzera matambudziko akakomba kune avo vane yakaderera BP.

Mafuta ehove anogona zvakare kusangana neropa-kudzikisira mishonga, saka zvakakosha kuti utaure zvekuwedzera pamwe nachiremba wako kana uri kugamuchira kurapwa kweropa rakakwira.

Pfupiso Omega-3 fatty acids yakaratidzirwa kudzikisa BP, iyo inogona kukanganisa mimwe mishonga uye kukonzera matambudziko kune avo vane yakaderera BP.

4. Manyoka

Dhairrhea ndeimwe yemhedzisiro mhedzisiro inosanganisirwa nekutora hove mafuta, uye inogona kunge ichinyanya kutekeshera painotora mizinga yakakwira.

Muchokwadi, kumwe kuongorora kwakaratidza kuti manyoka ndiyo imwe yemhedzisiro inokanganisa oiri yehove, pamwe nezvimwe zviratidzo zvekugaya zvakaita sekubatikana ().

Pamusoro pemafuta ehove, mamwe marudzi eomega-3 ekuwedzera anogona kukonzera manyoka.

Mafuta eflakisi, semuenzaniso, inzira inozivikanwa yemiriwo kune oiri hove, asi yakaratidzirwa kuve ine laxative mhedzisiro uye inogona kuwedzera ura kufamba mafambiro ().

Kana iwe ukasangana nemanyoka mushure mekutora omega-3 fatty acids, ita shuwa kuti uri kutora zvinowedzera zvako nezvikafu uye funga kudzikisira muyero wako kuti uone kana zviratidzo zvichiramba.

Pfupiso Dhairrhea ndeimwe divi mhedzisiro ye omega-3 fatty acid inowedzera seyamafuta ehove uye mafuta eflakisi.

5. Acid Reflux

Kunyangwe oiri yehove ichizivikanwa nemhedzisiro yayo ine simba pahutano hwemwoyo, vanhu vazhinji vanotaura vachinzwa kupisa pamoyo mushure mekutanga kutora mafuta ehove ekuwedzera.

Zvimwe zveacid reflux zviratidzo - zvinosanganisira kubhowa, kusvotwa uye kusagadzikana mudumbu - ndizvo zvinowanzoitika mhedzisiro yemafuta ehove nekuda kwekuwanda kwemafuta ayo. Mafuta akaratidzirwa kukonzera indigestion mune dzinoverengeka zvidzidzo (,).

Kunamatira kune yakaringana muyero uye kutora zvinowedzera pamwe nezvikafu zvinogona kazhinji zvinobudirira kudzora acid Reflux uye kubvisa zviratidzo.

Pamusoro pezvo, kupatsanura dosi rako muzvikamu zvidiki zvishoma mukati mezuva rese kunogona kubatsira kubvisa kugaya.

Pfupiso Mafuta ehove akakora mumafuta uye anogona kukonzeresa acid Reflux zviratidzo senge kubhowa, kuda kurutsa, kuzvimba uye kupisa mumoyo mune vamwe vanhu.

6. Kurohwa

Hemorrhagic sitiroko chiitiko chinoratidzirwa nekubuda ropa muuropi, kazhinji chinokonzerwa nekutyoka kwemidziyo yeropa isina simba.

Dzimwe ongororo dzemhuka dzakaona kuti kudya kwakanyanya kwe omega-3 fatty acids kunogona kudzikisira kugona kweropa kugwamba uye kuwedzera mukana wekubuda nechirwere cheshuga (,).

Izvi zvakawanikwa zvinowirirana nekumwe kutsvagisa kunoratidza kuti mafuta ehove anogona kutadzisa kuumbika kweropa ().

Nekudaro, zvimwe zvidzidzo zvakaburitsa mhedzisiro yakavhenganiswa, zvichitaura kuti hapana hukama pakati pehove nehove yekudyiwa uye hemorrhagic stroke stroke (,).

Kupfuurirazve zvidzidzo zvevanhu zvinofanirwa kuitiswa kuti uone kuti omega-3 fatty acids ingakanganisa sei njodzi yekurwara neropa.

Pfupiso Dzimwe ongororo dzemhuka dzakaona kuti kudya kwakanyanya kwe omega-3 fatty acids kunogona kuwedzera njodzi yekurwara neropa apo zvimwe zvidzidzo zvevanhu zvisina kuwana musangano.

7. Vitamin A Toxicity

Dzimwe mhando dze omega-3 fatty acid zvinowedzera zvakakwirira muvhitamini A, iyo inogona kuva chepfu kana ikadyiwa muhuwandu hwakawanda.

Semuenzaniso, imwe chete punipuni (14 gramu) yekodhi yemafuta echiropa inogona kuzadzisa kusvika pa270% yevhitamini A yako yezuva nezuva inoda mukushumira kumwe (19).

Vitamin A huturu hunogona kukonzeresa mhedzisiro sedzungu, kusvotwa, kurwadza kwemajoini uye kutsamwa kweganda (20).

Nguva yakareba, zvinogona zvakare kukonzera kukuvara kwechiropa uye kunyangwe kukundikana kwechiropa mumatambudziko akakomba ().

Neichi chikonzero, zviri nani kunyatsoteerera kune vhitamini A zvemukati me omega-3 yako yekuwedzera uye chengeta yako muyero zvine mwero.

Pfupiso Dzimwe mhando dze omega-3 fatty acid inowedzera, senge cod chiropa mafuta, ane vhitamini A yakawanda, inogona kuve ine chepfu yakawanda.

8. Kusarara

Zvimwe zvidzidzo zvakaona kuti kutora mwero mwero yemafuta ehove kunogona kuwedzera kunaka kwekurara.

Imwe ongororo yevana mazana matatu nemakumi matatu nevapfumbamwe, semuenzaniso, yakaratidza kuti kutora mazana matanhatu emamiriyoni e omega-3 fatty acids zuva nezuva kwemavhiki gumi nematanhatu kwakabatsira kusimudzira mhando yekurara ().

Mune zvimwe zviitiko, zvakadaro, kutora oiri yakawanda yehove kunogona kukanganisa kurara uye kunobatsira kuhope.

Mune imwe nyaya yekudzidza, zvakanzi kutora danho rakakura remafuta ehove kwakawedzera zviratidzo zvekushaya hope uye kushungurudzika kwemurwere ane nhoroondo yekushushikana ().

Nekudaro, ikozvino kutsvagisa kunogumira kune zviitiko zvechiitiko uye nhoroondo dzeanecdotal.

Kumwe kutsvagurudza kunodiwa kuti unzwisise kuti madhivhosi akakura angakanganisa sei hutano hwekurara muhuwandu hwevanhu.

Pfupiso Kunyangwe zviyero zvine mwero zvemafuta ehove zvakaratidzirwa kuvandudza hunhu hwekurara, imwe kesi yekudzidza inoratidza kuti kutora yakawanda kwakakonzera kushaya hope.

Zvakawanda Sei Zvakawanda?

Kunyangwe kurudziro inogona kusiyanisa zvakasiyana, mazhinji masangano ehutano anokurudzira kutora kweanosvika mazana maviri nemakumi mashanu emakumi mashanu emamigiramu eEPA pamwe neDHA, iwo mafomu maviri akakosha eomega-3 fatty acids, pazuva (24,,).

Nekudaro, iyo yakakwira huwandu inowanzo kukurudzirwa kune vanhu vane mamwe mamiriro ehutano, senge chirwere chemwoyo kana yakakwira triglyceride mazinga ().

Nezve kutaura, zvakajairwa chiuru-mg hove oiri softgel inowanzo kuve ne250 mg yeEPA yakabatana uye DHA, nepo imwe yetea (5 ml) yemafuta emafuta ehove emvura mukati me1,300 mg.

Sekureva kweEuropean Food Safety Authority, omega-3 fatty acid zvinowedzera zvinogona kudyiwa zvakachengeteka pamadhosi anosvika 5,000 mg zuva nezuva (24).

Semutemo wakazara wechigunwe, kana ukaona chero zviratidzo zvisina kunaka, ingo deredza kudyiwa kwako kana kufunga nezvokusangana ne omega-3 fatty acid inoda kuburikidza nezvikafu panzvimbo.

Pfupiso Kusvika pa5,000 mg ye omega-3 fatty acids pazuva inoonekwa seyakachengeteka. Kana iwe ukawana chero zviratidzo zvisina kunaka, deredza kutora kwako kana chinja kune zvekushandisa chikafu panzvimbo.

Icho Chinokosha

Omega-3 chikamu chakakosha pakudya uye zvinowedzerwa semafuta ehove zvakabatana nehutano hwakawanda.

Nekudaro, kushandisa mafuta ehove akawandisa kunogona kutora mutero pahutano hwako uye kutungamira kumhedzisiro senge shuga yakakwira muropa uye nenjodzi yakawedzera yekubuda ropa.

Namatira padanho rakakurudzirwa uye tarisa kuwana rakawanda reako omega-3 fatty acids kubva kune zvese chikafu manyuko kuti uwane yakawandisa pundutso.