Omega-3 uye Kushungurudzika

Zvemukati

• Mafuta ehove
• Zvinotaurwa neongororo nezve omega-3s uye kushushikana
• Omega-3 mafomu uye mishonga
• Ngozi uye zvinetso
• Outlook

Mhedziso

Omega-3 fatty acids anonyanya kukosha pamabasa avo mazhinji mukati memuviri. Izvo zvakadzidzwa zvakaringana nezve ayo mhedzisiro pahutano hwemoyo uye kuzvimba - uye kunyangwe hutano hwepfungwa.

Saka chii chatinoziva? Kwemakore anodarika gumi, vatsvagiri vanga vachidzidza mhedzisiro omega-3 inogona kuve nekushushikana, pamwe nemamwe mamiriro epfungwa nehunhu. Kunyangwe iko kutsvagurudza kuri munguva pfupi yapfuura, uye zvimwe zvichidikanwa kuti zviitwe zvisati zvaitwa mhedzisiro, zvave kuvimbisa. Zvakawanda zvidzidzo zviri kuratidza kuti omega-3s inogona kubatsira pakurapa dzimwe nzira dzekushungurudzika.

Ramba uchiverenga kuti udzidze zvakawanda nezve tsvagurudzo uye omega-3 mabhenefiti uye mhedzisiro.

Mafuta ehove

Kune matatu makuru marudzi e omega-3s mune chikafu, uye maviri anowanikwa muhove mafuta: DHA (docosahexaenoic acid) uye EPA (eicosapentaenoic acid). Iwe unogona kuwana hove mafuta nekusanganisira hove mukudya kwako kana kuburikidza neyekuwedzera.

Kusanganisira hove mafuta uye omega-3s sechikamu chekudya zvine hutano yakaratidzwa kuvandudza kana, mune dzimwe nguva, kudzivirira hutano hwakasiyana, kusanganisira chirwere chemwoyo, rheumatoid arthritis, uye yakakwira cholesterol. Mimwe mamiriro ari kuongororwa uye anotaridzika senge iwo anogona zvakare kubatsirwa ne omega-3 uye hove mafuta. Izvi zvinosanganisira ADHD pamwe nedzimwe mhando dzegomarara.

Zvakanaka kucherechedza kuti hove mafuta uye cod chiropa mafuta hazvisi zvakafanana chinhu. Mafuta ehove haana mamwe mavhitaminzi akaita saD na A.

Zvinotaurwa neongororo nezve omega-3s uye kushushikana

Uropi hwako hunoda mhando yemafuta acids ari mu omega-3s yekushanda chaiko. Zvinotendwa nevamwe kuti avo vanowana kushushikana vanogona kunge vasina zvakakwana EPA uye DHA. Ichi ndicho chirevo icho vatsvagiri vari kushandisa pavanenge vachidzidza mabhenefiti angangoita ekushandisa omega-3 nemafuta ehove kurapa kushushikana.

, vaongorori vakaongorora data kubva kuongororo nhatu dzakashandisa EPA pakurapwa kwemhando nhatu dzakasiyana dzekushungurudzika: kudzokororwa kwakanyanya kwevakuru, kushushikana kukuru muvana, uye kushushikana kwepfungwa. Ruzhinji rwezvidzidzo zvinotora EPA mumhando dzese dzakaratidza kuwedzera kwakanyanya uye vakabatsirwa kubva kuEPA zvichienzaniswa nevaya vane placebo.

Imwe pa omega-3s uye kushushikana kwakaratidza kuti DHA inogona zvakare kutora chinzvimbo chakakosha pamwe neEPA pakurapa mhando dzakasiyana dzedepression. Vaya vane kushushikana kudiki, kusununguka kwekusununguka, uye pfungwa dzekuzviuraya vaive nemazinga akaderera eEPA neDHA. Izvi zvidzidzo zvakaratidza kuti mubatanidzwa weEPA neDHA wakawanikwa mumafuta ehove zvinoita sekuvandudza zviratidzo zvekushushikana kwevazhinji vatori vechikamu zvakaedzwa.

Sezvakazara, tsvagiridzo yakaitwa kusvika apa inoratidzika kunge yakanaka pakushandiswa kwemafuta ehove uye omega-3s mukurapa uye manejimendi ekushushikana. Zvisinei, zvidzidzo zvakawanda zvinobvuma kudiwa kwezvidzidzo zvakakura uye nekuenderera mberi nekutsvaga panhau iyi.

Omega-3 mafomu uye mishonga

Omega-3s inogona kuwedzerwa kuchikafu chako nenzira dzakasiyana siyana. Mimwe yacho ndeiyi:

• kuwedzera dzimwe hove kuchikafu chako, kunyanya salmon, trout, tuna, uye shellfish
• hove mafuta anowedzera
• mafuta eflakisi
• algae mafuta
• canola mafuta

Izvo zvinokurudzira kuti iwe udye 2-3 servings yehove vhiki rega rega, kusanganisira akasiyana mhando. Kushanda kwemunhu mukuru maawa mana. Kushandira kwemwana maoita maviri.

Muyero wekurapa akasiyana mamiriro ehutano nemishonga inowirirana pamamiriro uye kuomarara kwayo. Iwe unofanirwa kuve neshuwa yekutaura nachiremba wako nezve iyo dosi ingangove yakakunakira iwe uye usati wawedzera chero chinowedzera kune yako hutano regimen.

Ngozi uye zvinetso

Iwe haufanire kutora yakawanda omega-3 kupfuura inokurudzirwa nachiremba wako sezvo inogona kukuvadza hutano hwako. Akawandisa emafuta acids mu omega-3s anogona kukanganisa maitiro pahutano hwako. Izvi zvakaipa zvinosanganisira:

• yakawedzera LDL cholesterol
• kuoma kudzora huwandu hweshuga yeropa
• njodzi yakakura yekubuda ropa

Vana uye vakadzi vane nhumbu vanogona kuve panjodzi kubva ku mercury mune imwe hove uye havafanire kutora mafuta ehove kana kudya mamwe marudzi ehove vasina kutanga vataura nachiremba wavo. Kana uchidya imwe hove, pane mukana wepamusoro we mercury chepfu. Aya marudzi ehove anosanganisira:

• albacore tuna
• mackerel
• pfumo
• tilefish

Kana iwe uri weergoria kune shellfish, iwe unofanirwa kutaura nachiremba wako usati watora hove mafuta anowedzera. Panga pasati paitwa tsvagiridzo yakakwana kuti uone kana zvichizokanganisa chisimbwa chako kana kuti kwete.

Mafuta ehove uye omega-3 zvinowedzera zvinogona zvakare kusangana nemimwe mishonga - kusanganisira mamwe ari pamusoro-e-pikisheni. Taura nachiremba wako usati watanga chero matsva ekuwedzera kana mavitamini.

Outlook

Mune zvese, kutsvagurudza kwakaitwa kusvika panguva ino kwakaratidza kubatsirwa kwekushandisa omega-3 uye mafuta ehove mukurapa kwakasiyana kwekushungurudzika kwekushungurudzika, mukubatana nemamwe marapirwo.

Nepo kuchine kumwe kutsvagurudza kunoda kuitwa munzvimbo ino, mhedzisiro yekutanga inotaridzika kuva yakanaka. Kunyangwe paine mashoma mhedzisiro ekuwana iwo akakurudzirwa huwandu hwemafuta ehove uye omega-3s mune chako chikafu, chinofanirwa kuve chimwe chinhu chaunokurukura nachiremba wako. Kunyangwe mafuta ehove ari ekuwedzera echisikigo, iwe unofanirwa kutaura nachiremba wako kutanga kuti uone kuti haibatanidze nemimwe mishonga kana imwe mamiriro ekurapa.

Kune mamwe maruva uye zvinowedzera, izvi zvinogona kubatsira mukurapa kwekushushikana kwako.