Inogona Omega-3 Oiri Oiri Inogona Kukubatsira Kuti Udzikire Kurema?

Zvemukati

• Chii chinonzi Oiri Oiri Omega-3s?
• Hove Mafuta Anogona Kuderedza Nzara uye Nzara
• Hove Mafuta Anogona Kuwedzera Metabolism
• Hove Mafuta Anogona Kukurudzira Mhedzisiro Yekuekisesaiza
• Hove Mafuta Anogona Kukubatsira Iwe Kurasikirwa Mafuta uye Inches
• Chipimo chemushonga uye chengetedzo
• Icho Chinokosha

Mafuta ehove ndechimwe chezvinhu zvakajairika zvinowedzerwa pamusika.

Yakapfuma mu omega-3 fatty acids, iyo inopa akasiyana hutano mabhenefiti, kusanganisira zvirinani moyo nehuropi hutano, yakaderedzwa njodzi yekuora mwoyo uye kunyange hutano huri nani hweganda (,,,).

Vatsvaguriri zvakare vakaratidza kuti hove yemafuta omega-3s inogona kubatsira vanhu kudzikira uremu zviri nyore. Nekudaro, zvidzidzo hazvibvumirane, uye maonero pane izvi zvinogona kubatsira anoramba akapatsanurwa.

Ichi chinyorwa chinoongorora humbowo hwazvino hwekuti omega-3s kubva kumafuta ehove anogona kukubatsira kurasikirwa nehuremu.

Chii chinonzi Oiri Oiri Omega-3s?

Omega-3 fatty acids imhuri yemafuta yakakosha kuhutano hwevanhu.

Kune mhando dzinoverengeka dzemafuta omega-3, asi akanyanya kukosha anogona kuiswa mumapoka makuru maviri:

• Inokosha omega-3 fatty acids: Alpha-linolenic acid (ALA) ndiyo chete yakakosha omega-3 fatty acid. Inowanikwa mune dzakasiyana siyana chikafu chemiti. Walnuts, hemp mbeu, chia mbeu, flaxseeds nemafuta avo ndiwo akapfuma masosi.
• Yakareba-cheni omega-3 fatty acids: Iwo maviri anozivikanwa eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA). Ivo vanonyanya kuwanikwa mumafuta ehove uye hove dzakakora, asiwo mune zvegungwa, algae uye algae mafuta.

ALA inoonekwa yakakosha nekuti muviri wako haugone kuiburitsa. Izvi zvinoreva kuti iwe unofanirwa kuwana urwu rudzi rwemafuta kubva pane chako chikafu.

Kune rimwe divi, EPA neDHA hazvionekwe sehunyanzvi, nekuti muviri wemunhu unogona kushandisa ALA kuzvigadzira.

Nekudaro, uku kutendeuka hakunyatso kushanda muvanhu. Muviri wako unongotendeukira kungoita 2-10% yeRA yaunoshandisa kuita EPA uye DHA ().

Nechikonzero ichi, vazhinji vezvehutano vanorayira kutora zvakapoterera 200-300 mg yeEPA neDHA pazuva. Iwe unogona kuita izvi nekudya zvikamu zviviri zvehove dzakakora pasvondo, kana iwe unogona kutora chinowedzera.

EPA uye DHA vanobatanidzwa mumabasa akawanda akakosha emuviri uye vanoita chinonyanya kukosha basa muhuropi uye ziso kukura uye basa (,).

Zvidzidzo zvinoratidza kuti kuchengetedza huwandu hwakakwana hweEPA uye DHA zvinogona kubatsira kudzivirira kuzvimba, kushushikana, kenza yemazamu uye kukanganisa kushomeka kwehutano hwehutachiona (ADHD) (,,,).

Kune akawanda hove yemafuta e omega-3 zvinowedzera pamusika, zvinowanzo kuwanika semadonhwe emafuta kana macapsule.

Pfupiso: Mafuta ehove akapfuma mu omega-3s EPA uye DHA, ayo anobatanidzwa mumabasa mazhinji akakosha emuviri. Zvimwe zvinyorwa zveaya omega-3s maviri anosanganisira hove dzakakora, hove dzegungwa uye algae.

Hove Mafuta Anogona Kuderedza Nzara uye Nzara

Mafuta ehove omega-3s anogona kubatsira vanhu kurasikirwa uremu munzira dzinoverengeka, yekutanga yacho inosanganisira kudzikisira nzara uye chishuwo.

Izvi zvinogona kunyanya kubatsira kune avo vari kutevera kudya kwekurema, izvo izvo dzimwe nguva zvinotungamira mukuwedzera kunzwa kwenzara.

Mune kumwe kuongorora, vanhu vakagwinya pakudya uremu hwekudyiwa vakapedza mashoma pane 0.3 magiramu kana anopfuura 1.3 magiramu ehove oiriga-3s pazuva. Boka repamusoro-hove-mafuta rakataura richinzwa zvakanyanya kusvika maawa maviri mushure mekudya ().

Zvisinei, izvi zvinokonzerwa hazvisi zvepasi rose.

Semuenzaniso, mune kumwe kudzidza kudiki, vanhu vakuru vane hutano vasingateedzere kudya kwekurema kurasikirwa vakapihwa mashanu magiramu emafuta ehove kana placebo zuva rega rega.

Boka remafuta ehove rakataura richinzwa kutenderedza 20% zvishoma kuzara mushure mekudya kwemangwanani kwakajairwa uye vakawana 28% chishuwo chakasimba chekudya ().

Uyezve, ongororo dzinoverengeka dzevarwere vane gomarara kana chirwere chetsvo dzakaratidza kuwedzera kudya kana koriori mune avo vakapiwa hove mafuta, zvichienzaniswa nevamwe vakapihwa placebo (,,).

Sezvineiwo, kumwe kuongorora kwakaratidza kuti hove yemafuta omega-3s yakawedzera iwo huwandu hwakazara hwehormone muvanhu vakafutisa, asi yakadzikira huwandu hwehomoni imwechete mune vasina-kufutisa vanhu ().

Nekudaro, zvinokwanisika kuti mhedzisiro inosiyana zvichienderana nehutano hwako uye chikafu. Nekudaro, zvimwe zvidzidzo zvinodiwa pasati paitwa mhedziso dzakasimba.

Pfupiso: Mafuta ehove anogona kuve anonyanya kushanda pakuderedza nzara uye chishuwo muvanhu vane hutano zvichitevera kudya kwekurema. Zvisinei, zvimwe zvidzidzo zvinodiwa.

Hove Mafuta Anogona Kuwedzera Metabolism

Imwe nzira yehove yemafuta omega-3s inogona kukubatsira iwe kurasikirwa uremu ndeyokuwedzera yako metabolism.

Yako metabolism inogona kuyerwa neyako metabolic rate, iyo inosarudzira huwandu hweekirori iwe hwaunopisa zuva rega rega.

Iyo yakakwira yako metabolic chiyero, iyo inowedzera macalorie iwe aunopisa uye zviri nyore zviri kuti uderedze huremu uye uzvichengetedze kure

Chidzidzo chidiki chidiki chakataura kuti kana vakuru vechidiki vakagwinya vakatora magiramu matanhatu emafuta ehove pazuva kwemasvondo gumi nemaviri, yavo metabolic mitengo yakawedzera nekukomberedza 3.8% ().

Mune kumwe kuongorora, vakadzi vakura vane hutano pavakatora magiramu matatu emafuta ehove pazuva kwemasvondo gumi nemaviri, yavo metabolic mitengo yakawedzera neinosvika 14%, inova yakaenzana nekupisa mamwe 187 macalorie pazuva ().

Munguva pfupi yapfuura, ongororo yakawana kuti kana vanhu vakuru vakagwinya vakatora magiramu matatu ehove mafuta pazuva kwemasvondo gumi nemaviri, huwandu hwavo hwesimba hwakawedzera neavhareji ye5.3% ().

Mazhinji ezvidzidzo zvekuburitsa anowedzera mumetabolic metres akacherechedzawo kuwedzera kwemhasuru. Tsandanyama dzinopisa macalorie kupfuura mafuta, nekudaro kuwanda kwemhasuru kuwanda kunogona kutsanangura yakakwira metabolic mitengo inoonekwa mune izvi zvidzidzo.

Izvo zvakati, kwete zvese zvidzidzo zvakaona izvi. Nekudaro, zvimwe zvidzidzo zvinodiwa kuti unzwisise mhedzisiro yemafuta ehove pametabolic metres ().

Pfupiso: Hove yehove inogona kuwedzera kumhanya kwemetabolism yako. Iyo inokurumidza metabolism inogona kukubatsira iwe kupisa akawanda macalorie zuva rega uye uye ungangoderedza uremu hwakawanda.

Hove Mafuta Anogona Kukurudzira Mhedzisiro Yekuekisesaiza

Iyo metabolic mhedzisiro yemafuta ehove haigone kungogumira pakungowedzera iwo mangani macalorie aunopisa zuva rega rega.

Tsvagiridzo inoratidza kuti kudya oiri hove kunogona zvakare kuwedzera huwandu hwecalori uye huwandu hwemafuta aunopisa panguva yekurovedza muviri.

Vatsvagiri vanotenda kuti izvi zvinoitika nekuti mafuta ehove anogona kukubatsira kuti uchinje kubva pakushandisa makabhohaidhiretsi kuenda kumafuta sosi yemafuta panguva yekurovedza muviri ().

Imwe ongororo yakataura kuti vakadzi vakapihwa magiramu matatu emafuta ehove pazuva kwemasvondo gumi nemaviri vakapisa 10% mamwe macalorie uye 19-27% mamwe mafuta pavairovedza ().

Uku kutsvaga kunogona kutsanangura kuti nei zvimwe zvidzidzo zvakawana kuti kutora hove mafuta anowedzera pamwe chete nekurovedza muviri kwainyanya kuita mukuderedza mafuta emuviri pane kurovedza muviri chete ().

Zvisinei, zvimwe zvidzidzo zvakawana kuti mafuta ehove haaratidzike achikanganisa mhando yemafuta anoshandiswa nemuviri panguva yekurovedza muviri. Nekudaro, zvimwe zvidzidzo zvinodiwa pasati paitwa mhedziso dzakasimba (,).

Pfupiso: Mafuta ehove anogona kubatsira kuwedzera huwandu hwemacalorie uye huwandu hwemafuta anopiswa panguva yekurovedza muviri, zvese izvi zvingangokubatsira kurasikirwa nehuremu. Zvisinei, zvimwe zvidzidzo zvinodiwa.

Hove Mafuta Anogona Kukubatsira Iwe Kurasikirwa Mafuta uye Inches

Kunyangwe kana oiri hove omega-3s isingabatsire vamwe vanhu kurasikirwa uremu, vanogona vachiri kuvabatsira kuvaka mhasuru uye kurasikirwa nemafuta emuviri.

Dzimwe nguva uremu hwako pachiyero hunogona kutsausa. Zvinogona kuramba zvakangofanana kunyangwe iwe uri kuwana mhasuru uye kurasikirwa nemafuta.

Ndosaka vanhu vanoda kudzikira uremu vanowanzokurudzirwa kushandisa tepi chiyero kana kuteedzera yavo yemafuta mafuta muzana kuti vaongorore kufambira mberi kwavo, pane kungovimba chete pachikero.

Kushandisa huremu hwemuviri kuteedzera kurasikirwa kwemafuta emuviri kunogona zvakare kutsanangura kuti nei zvimwe zvidzidzo zvakatadza kuwana chero mhedzisiro yehove yemafuta omega-3s pakurera uremu. Zvisinei, zvidzidzo zvinoshandisa zviyero zvakanyatsojeka zvekurasikirwa kwemafuta zvinowanzo taura imwe nyaya.

Semuenzaniso, ongororo yevanhu 44 yakataura kuti avo vakapihwa magiramu mana emafuta ehove pazuva vakakundikana kurasikirwa nehuremu hwakawanda kupfuura avo vakapiwa placebo.

Nekudaro, iro boka rehove remafuta rakarasikirwa ne1.1 mapaundi (0.5 kg) emafuta emuviri uye rakavaka 1,1 mamwe mapaundi (0.5 kg) yemhasuru kupfuura iwo asina kupihwa hove mafuta ().

Mune kumwe kuongorora, vakuru vatanhatu vane hutano vakatsiva magiramu matanhatu emafuta muzvikafu zvavo nema gramu matanhatu emafuta ehove zuva rega rega kwevhiki nhatu. Ivo havana kurasikirwa nehumwe huremu zvichitevera chikafu chehove-chakapfuma, asi ivo vakarasikirwa mamwe mafuta emuviri ().

Saizvozvowo, kumwe kuongorora kutsva kwakaratidza kuti vanhu vaitora magiramu matatu emafuta ehove pazuva vakarasikirwa ne1.3 mamwe mapaundi (0.6 kg) emafuta kupfuura avo vakapihwa placebo. Zvisinei, vatori vechikamu zvirema zvemuviri zvakaramba zvisina kuchinja ().

Saizvozvo, ongororo yeongororo makumi maviri neshanu yakagumisa kuti oiri yehove haidzikise huremu hwemuviri zvakanyanya kupfuura placebo. Nekudaro, iyo ongororo yakaratidza kuti oiri hove inoderedza chiuno chakatenderedza uye chiuno-kusvika-muchiyero chiyero zvakanyanya ().

Nekudaro, oiri yehove inogona kusakubatsira iwe kudzikisa huremu sega, asi zvinogona kuita kuti zvive nyore kwauri kuti usvike masendimita uye ikubatsire iwe kudzika pasi mune zvipfeko saizi.

Pfupiso: Mafuta ehove anogona kukubatsira kurasikirwa nemafuta akawanda kana masendimita pasina kudzikisira huremu hwako pachiyero.

Chipimo chemushonga uye chengetedzo

Pakati peongororo dzichangoburwa dzakawana kuti mafuta ehove aive nemhedzisiro pahuremu kana kurasikirwa kwemafuta, madosi ezuva nezuva e3-3,000 mg aishandiswa (,).

Sekureva kweU.S.Food and Drug Administration (FDA), kudyiwa kwehove mafuta omega-3 kunoonekwa kwakachengeteka kana muyero wezuva nezuva usingapfuure 3,000 mg pazuva ().

Zvisinei, European Food Safety Authority (EFSA), iyo yakafanana neEuropean yeDFA, inofunga kutorwa kwezuva nezuva zvinosvika zviuru zvishanu kubva pamazana kubva kune zvinowedzera kuti zvive zvakachengeteka (30).

Izvo zvakanaka kuti urambe uchifunga kuti omega-3s ine mitezo yekuonda-ropa iyo inogona kukonzeresa kubuda ropa kwakanyanya mune vamwe vanhu.

Kana iwe uri kutora kurapa-kutapudza mishonga, taura kune wehutano wezvehutano usati wawedzera hove mafuta anowedzera kune chako chikafu.

Uye zvakare, chenjera nerudzi rwehove mafuta anowedzera iwe aunotora. Mimwe inogona kunge iine vhitamini A, iyo inogona kuva chepfu kana ikatorwa yakawanda, kunyanya kuvakadzi vane pamuviri nevana vadiki. Cod chiropa mafuta mumwe muenzaniso.

Uye pakupedzisira, ita shuwa kuti iwe unoteerera kune izvo zvemafuta ako ehove zvinowedzera.

Nehurombo, mamwe marudzi chaizvo haana mafuta ehove mazhinji, EPA kana DHA. Kuti udzivise izvi "zvemanyepo" zvigadzirwa, tora chinowedzera icho chakaedzwa neumwe wechitatu

Kuti uwane zvakanakira kubva kune yako omega-3 zvinowedzera, sarudza imwe iyo inoumbwa neinosvika 50% EPA uye DHA. Semuenzaniso, inofanirwa kuve neinosvika 500 mg yekubatanidza EPA uye DHA pa1,000 mg yemafuta ehove.

Pfupiso: Mafuta ehove anowanzo chengetedzeka kudya. Kuwedzera mabhenefiti ezvekuwedzera, tora 300-3,000 mg pazuva. Kana iwe ukatora vatete veropa, bvunza nehutano hwehutano usati wawedzera hove mafuta anowedzera pane chako chikafu.

Icho Chinokosha

Iyo omega-3 fatty acids mumafuta ehove ine akasiyana maringe noutano mabhenefiti, imwe yacho iri kubatsira kuonda.

Zvinotonyanya kukosha, oiri yehove omega-3s inogona kubatsira iwe kurasikirwa masendimita uye kudurura mafuta emuviri.

Nekudaro, zvidzidzo zvakaona kuti mhedzisiro iyi inoita kunge ine mwero, uye inogona kusashanda kune wese munhu.

Pakazara, hove yemafuta omega-3s inogona kuve nemhedzisiro inobatsira kwazvo kana ikasanganiswa nemararamiro ehupenyu sekudya kwakaringana uye kugara uchiita muviri.