Oiri Yakatsetseka kana Oiri Mafuta ndiyo Sarudzo Iri Nani?

Zvemukati

• Chii chinonzi flaxseed mafuta?
• Chii chinonzi hove mafuta?
• Omega-3 kuenzanisa
• Yakagovaniswa mabhenefiti
• Hutano hwemwoyo
• Utano hweganda
• Kuzvimba
• Bhenefiti yakanangana nemafuta eflakisi
• Bhenefiti yakanangana nehove mafuta
• Ndeapi mafuta ari nani?
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mafuta akafuridzirwa nemafuta ehove zvese zvinokurudzirwa nekuda kwehutano hwavo.

Oiri mairi mafuta anopa omega-3 fatty acids uye akaratidzirwa kudzikisa njodzi dzehosha yemwoyo, senge yakakwira BP ().

Asi, unogona kushamisika kuti vakasiyana sei - uye kana imwe ichibatsira.

Ichi chinyorwa chinoongorora kufanana uye misiyano pakati pemafuta eflakisi neoiri yehove, kuti iwe ugone kuona kuti ndeipi sarudzo yakanakira iwe.

Chii chinonzi flaxseed mafuta?

Mufurakisi chirimwa (Linum usitatissimum) chirimwa chekare chakarimwa kubvira pakutanga kwehupfumi ().

Yakatanga kushandiswa muUnited States kugadzira machira ezvipfeko uye zvimwe zvigadzirwa zvemachira.

Mbeu yefilakisi ine mhodzi inovaka muviri inowanzozivikanwa sembeu yefilakisi.

Mafuta eflakisi anowanikwa neinodziya-inotonhora yakaomeswa uye yakaomeswa mbeu yeflakisi. Oiri inozivikanwa zvakare seinseed mafuta.

Mafuta eflakisi anogona kushandiswa nenzira dzakasiyana siyana. Inowanikwa yekutengesa mune ese emvura uye capsule fomu.

Ongororo dzisingaverengeki dzakabatanidza mafuta eflakisi nemasimba ane hutano, zvingangodaro zvine chekuita neyakareba omega-3 fatty acids () ine hutano.

Mafuta eflakisi anogadzirwa nekutsikirira mbeu dzakaomeswa nefilakisi. Oiri iyi yakafuma mu omega-3 fatty acids uye yanga ichibatanidzwa nezvakawanda zvehutano zvinobatsira.

Chii chinonzi hove mafuta?

Mafuta ehove ndeimwe yeanonyanya kuzivikanwa anodyiwa zvinowedzerwa pamusika.

Yakagadzirwa nekubvisa mafuta kubva munyama yehove.

Zvekuwedzera zvinowanzo gadzirwa nemafuta anotorwa muhove dzakakora, senge herring, mackerel, kana tuna, ayo anonyanya kupfuma mu omega-3 fatty acids (4).

IAmerican Heart Association (AHA) inokurudzira kudya hove dzakasiyana siyana dzakapetwa kanokwana kaviri pasvondo kuti moyo ubatsirwe kubva kune omega-3 fatty acids ().

Zvakadaro, vanhu vazhinji vanotadza kusvika pakurudziro iyi.

Mafuta ehove zvinowedzera zvinogona kukubatsira iwe kudya zvakakwana omega-3 fatty acids, kunyanya kana usiri wakanyanya wegungwa fan.

Hwemafuta ehove anowedzera ane chiuru chegamu che omega-3 fatty acids, inoenderana ne3-ounce (85-gramu) inoshandiswa hove dzakakora (4).

Kufanana nemafuta eflakisi, yakawanda bhenefiti yemafuta ehove inoita kunge inouya kubva kune yayo omega-3 fatty acids.

Ongororo dzakawanda dzakabatanidza hove yemafuta nekuvandudza mamaki echirwere chemoyo (,).

Muchokwadi, mamwe mafuta ehove anowedzera anowanzo gadzirirwa nevanoona nezvehutano kudzikisa ropa triglyceride mazinga.

Mafuta ehove zvinowedzera zvinogadzirwa kubva kumafuta ayo anotorwa kubva kuhove tishu. Hove yemafuta ehove inowedzera mu omega-3 fatty acids uye inogona kudzora njodzi dzinosangana nechirwere chemwoyo.

Omega-3 kuenzanisa

Omega-3 fatty acids mafuta akakosha, zvichireva kuti unofanira kuatora kubva pane chikafu chaunodya, sezvo muviri wako usingakwanise kuzviita.

Ivo vakave vachibatanidzwa nezvakawanda zvehutano mabhenefiti, senge yakaderedzwa njodzi yehosha yemoyo, yakaderedzwa kuzvimba, uye yakagadziriswa mamiriro (,,)

Mafuta ehove nemafuta eflakisi rimwe nerimwe rine huwandu hunoshamisa hwe omega-3 fatty acids.

Mhando huru dze omega-3s mumafuta ehove eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) ().

Yakawanda mafuta ehove anowedzera ane 180 mg yeEPA uye 120 mg yeDHA, asi huwandu hwacho hunosiyana zvichienderana neyakawedzera uye mhando (4).

Kune rimwe divi, mafuta eflakisi ane omega-3 fatty acid inozivikanwa seAlpha-linoleic acid (ALA) ().

EPA uye DHA zvinonyanya kuwanikwa muzvikafu zvemhuka sehove dzakakora, nepo ALA ichinyanya kuwanikwa mumiti.

Iyo Inokwana Intake (AI) yeAlla ndeye 1.1 gramu pazuva kune vakadzi vakuru uye 1.6 gramu pazuva kune varume vakuru (4).

Muchipunu chimwe chete (15 mL), mafuta eflakisi ane huwandu hunokwana 7.3 gramu yeRAA, iyo inodarika kwazvo zvaunoda zuva nezuva (4,).

Zvisinei, ALA haisi biologically inoshanda uye inoda kushandurwa kuEPA uye DHA kuti ishandiswe kune chimwe chinhu kunze kwekungochengetwa kwesimba senge mamwe marudzi emafuta ().

Ipo ALA ichiri yakakosha fatty acid, EPA uye DHA zvakabatana kune zvimwe zvakawanda zvehutano mabhenefiti ().

Pamusoro pezvo, iyo nzira yekutendeuka kubva kuRAA kuenda kuEPA uye DHA haina kukwana muvanhu ().

Semuenzaniso, kumwe kuongorora kwakaratidza kuti chete 5% yeAlla inoshandurwa kuita EPA uye isingasviki 0.5% yeAlla inoshandurwa kuita DHA muvakuru ().

Ose maviri mafuta ehove nemafuta eflakisi akapfuma mu omega-3 fatty acids. Mafuta ehove akakwirira muEPA uye DHA, nepo mafuta eflakisi akapfuma muAFA.

Yakagovaniswa mabhenefiti

Kunyange mafuta ehove nemafuta eflakisi akasiyana, anogona kupa iwo mamwe mabhenefiti ehutano.

Hutano hwemwoyo

Chirwere chemwoyo ndicho chinonyanya kukonzera rufu pasi rose ().

Ongororo dzakawanda dzakaona kuti ese mafilakisi nemafuta ehove anogona kubatsira hutano hwemwoyo.

Kunyanya, kuwedzera neaya maoiri kwakaratidzwa kudzikisa kumanikidza kweropa muvanhu vakuru, kunyangwe mune zvidiki diki (,,,).

Pamusoro pezvo, hove dzemafuta ekuwedzera dzakabatanidzwa zvakanyanya kuderera kwe triglycerides.

Uyezve, kuwedzera nehove mafuta kunowedzerawo HDL (yakanaka) cholesterol uye kunogona kudzikisa yako triglycerides yeropa kusvika kusvika ku30% (,).

Mafuta akafuridzirwa anogona zvakare kuve nemhedzisiro inobatsira pamafuta echolesterol kana atorwa sekuwedzera. Zvimwe zvidzidzo zvakaratidza kuti mafuta eflakisi anogona kushanda mukuderedza LDL (yakaipa) cholesterol uye kuwedzera inodzivirira HDL cholesterol (,,).

Utano hweganda

Mafuta akafuridzirwa nemafuta ehove zvinobatsira ganda rako, kunyanya nekuda kweo omega-3 fatty acid zvemukati.

Ongororo dzakawanda dzakaratidza kuti oiri yehove inowedzera inovandudza huwandu hwezvinetso zveganda, kusanganisira dermatitis, psoriasis, uye kukuvara kweganda kunokonzerwa neiyo ultraviolet (UV) kuratidza ().

Saizvozvowo, mafuta akafuridzirwa anogona kubatsira mukurapa kusagadzikana kweganda.

Semuenzaniso, kumwe kuongorora kudiki mumadzimai gumi nematatu kwakawana kuti kunwisa mafuta eflakisi kwemavhiki gumi nemaviri akavandudza ganda zvigadzirwa senge ganda kunzwisisika, hydration, uye kutsetseka ().

Kuzvimba

Kuzvimba kusingaperi kwakabatana neyakawedzera njodzi yemamiriro akaita seshuga uye chirwere cheCrohn.

Kudzora kuzvimba kunogona kudzora zviratidzo zvine hukama nezvirwere izvi.

Mafuta ehove akaratidzirwa kuve ane anti-kupisa zvivakwa muzvidzidzo zvekutsvaga, nekuda kweayo omega-3 fatty acid zvemukati ().

Semuenzaniso, oiri hove yanga ichibatanidzwa pamwe nekuderera kwekugadzirwa kweanopisa mamaki anozivikanwa se cytokines (,).

Zvakare, ongororo dzakawanda dzakacherekedza mafuta ehove anobatsira pazvinhu zvine chekuita nekuzvimba zvine hukama nemamiriro asingagumi, senge chirwere chemuviri, rheumatoid arthritis, uye lupus ().

Nekudaro, iko kutsvagiswa kwemafuta eflakisi uye mhedzisiro yayo pane kuzvimba kwakasanganiswa.

Nepo zvimwe zvidzidzo zvemhuka zvakaratidza mafuta efaxseed anopesana nekuzvimba, mhedzisiro inosanganisira vanhu yakavhenganiswa (,).

Pakupedzisira, kumwe kutsvagisa kwakakodzera kuti unzwisise zvakakwana mafuta anopisa-kupisa muvanhu.

Oiri ese ari maviri mafuta anogona kubatsira kudzikisa BP uye kugadzirisa triglyceride uye cholesterol mazinga. Mafuta akafuridzirwa nemafuta ehove zvinokurudzira hutano hweganda. Hove yehove yakaratidza kuve ine masimba ekurwisa-kuzvimba, nepo kutsvagisa kwakasanganiswa kwemafuta eflakisi.

Bhenefiti yakanangana nemafuta eflakisi

Kuwedzera kune ayo epamusoro akagovaniswa hutano mabhenefiti nehove mafuta, mafuta eflakisi anogona zvakare kubatsira pakurapa uturu zviratidzo.

Zvidzidzo zvakaratidza oiri yeflakisi inogona kubatsira mukurapa kupatirwa uye manyoka.

Imwe ongororo yemhuka yakaratidza mafuta eflakisi kuti ave neese laxative uye antidiarrheal mhedzisiro ().

Chimwe chidzidzo chakaratidza kuti kushandiswa kwezuva nezuva kwe4 mL yemafuta eflakisi kwakabatsira kugadzirisa ura nguva dzose uye chigaro kusagadzikana mune vanhu vane magumo enhanho yechirwere chirwere pa dialysis ().

Nepo zvidzidzo zviviri izvi zvichivimbisa, kumwe kutsvagurudza kunofanirwa kuti unyatsonzwisisa kushanda kwemafuta eflakisi pakurapa kuzvimbirwa nemanyoka.

Mafuta akafuridzirwa anogona kubatsira pakurapa kuzvimba uye manyoka, asi kumwe kutsvagurudza kunodiwa.

Bhenefiti yakanangana nehove mafuta

Hove yehove yanga ichibatanidzwa nezvishoma zvezvimwe zvakanaka zvehutano.

Semuenzaniso, hove mafuta yakaratidzirwa kugadzirisa zviratidzo zvehumwe hutano hwepfungwa, kusanganisira kushushikana, bipolar kusagadzikana, uye schizophrenia (,,).

Pamusoro pezvo, hove dzemafuta dzinogona kubatsira kubata kusagadzikana kwehunhu muvana.

Zvakawanda zvidzidzo zvakabatanidza hove mafuta anowedzera pamwe nekuvandudzwa kwehutano, kuterera, uye hasha muvana vadiki (,).

Hove yehove inogona kubatsira mukuvandudza zviratidzo zveimwe hutano hwepfungwa muvanhu vakuru uye kusagadzikana kwemaitiro muvana.

Ndeapi mafuta ari nani?

Oiri ehove mafuta uye mafuta eflakisi anokurudzira hutano uye ane tsvagiridzo yemhando yepamusoro kutsigira kwavo kwakasiyana zvirevo zvehutano.

Nekudaro, nepo mafuta ega ega aine mabhenefiti awo ega, kana zvasvika pamabhenefiti akagovaniswa, oiri yehove inogona kuve nemukana.

Izvi zvinogona kunge nekuti oiri hove chete ine iyo inoshanda EPA uye DHA omega-3 fatty acids.

Uyezve, ALA haina kunyatso shandurwa kuita EPA uye DHA. Nekuti ingori diki diki yeRAA inoshandurwa kuita DHA neEPA, zvingangoita kuti kutora EPA- uye DHA-yakafuma hove mafuta ichapa zvakawanda zvekubatsira makiriniki pane kutora mafuta eflakisi.

Zvakare, kune humwe hunyanzvi hwekutsvagisa hunotsigira oiri yehove inorwisa-kupisa mhedzisiro uye mhedzisiro yayo pakuvandudza chirwere chemoyo zviratidzo, sekuderedza triglycerides nekuvandudza cholesterol mazinga.

Zvisinei, mafuta ehove zvinowedzera zvinogona kunge zvisina kukodzera munhu wese.

Semuenzaniso, mamwe mafuta ehove anowedzera anogona kunge aine mashoma ehove kana shellfish protein.

Nekuda kweizvozvo, akawanda mafuta ehove anowedzera ane yambiro, "Dzivisa ichi chigadzirwa kana uri weergisi kune hove kana hove" pane bhodhoro.

Naizvozvo, mafuta eflakisi anogona kuve sarudzo yakakodzera kune avo vane hove kana hove dzezvirwere.

Pamusoro pezvo, flaxseed inogona zvakare kuve iri nani kukwana kune avo vanotevera vezvinomera kana vegan chikafu.

Nekudaro, kune zvimwe zvinoshanda zvakanyanya vegan omega-3 zvinowedzera zvinosanganisira algae mafuta.

Nepo ese ari maviri mafirakisi nemafuta ehove ane mabhenefiti ega, oiri hove inogona kubatsira zvakanyanya mukubatsirana kwavo kwakadai sehutano hwemwoyo nekuzvimba.

Chinokosha

Mafuta akafuridzirwa neoiri yehove zvinopa hutano hwakafanana, kusanganisira yeganda uye reropa kutonga.

Mafuta ehove chete ane iyo inoshanda EPA uye DHA omega-3 fatty acids uye inogona kubatsira zvakanyanya mukuvandudza hutano hwepamoyo, kuzvimba, uye zviratidzo zvehutano hwepfungwa.

Zvisinei, mafuta akafuridzirwa anounza ayo bhenefiti ehutano hwematumbo uye inogona kunge iri nzira yakanaka yekusimudzira ALA omega-3 fatty acids kune avo vane hove dzehove kana kutevera vegan chikafu.

Chero zvazvingaitika, kana iwe uchifarira kuyedza mafuta eflakisi kana mafuta ehove kuti uvandudze hutano, zviri nani kuti utaure nemupi wako wehutano kutanga.

Tenga mafuta emafuta kana ehove online.