Uphononongo olubanzi olubanzi lubonisa ukuba izongezo ze-Omega-3 zinokunganikeli ncedo entliziyweni
Kukholelwa ukuba iinxalenye ezincinci ze omega-3 – uhlobo lwamafutha – lunokuba luncedo kwimpilo yomntu. I-Alphalinolenic acid (ALA), i-eicosapentaenoic acid (EPA), kunye ne-docosahexaenoic acid (DHA) zizinto ezintathu eziphambili ze-omega-3 fatty acids. Ezi zinokufumaneka ngokwemvelo kukutya esikutyayo imihla ngemihla isityalo sokutya okufana namandongomane kunye nembewu iqulethe i-ALA kunye neentlanzi ezinamafutha afana ne-salmon okanye ityhuna kunye neoli yeentlanzi iqulethe i-EPA kunye ne-DHA. Yinkolelo eyamkelwa ngokubanzi nethandwayo okanye 'yinyani' esekwe kulingo lwezonyango lwakwa-1980s kunye no-1990s ukuba ukutya amafutha e-omega-3 kunokubonelela ngokhuseleko ngokuchaseneyo. intliziyo izifo ezinxulumene ezifana intliziyo ukuhlaselwa, ukubetha okanye ukufa ngokunciphisa uxinzelelo lwegazi okanye ukunciphisa amanqanaba e-cholesterol. Omega-3 nezongezo ngendlela yee-capsules ziyafumaneka kwi-counter-counter kwaye zidliwe ngabantu abaninzi imihla ngemihla kunye okanye ngaphandle komyalelo kagqirha.
Uhlalutyo lwe-Meta - indibaniselwano yezilingo ezininzi
Uphononongo olucwangcisiweyo lwamva nje lweCochrane lubonisa ukuba izongezo ze-omega-3 zineempembelelo ezincinci okanye azinampembelelo kumngcipheko womntu. intliziyo izifo ezisekelwe kuphononongo olubanzi lobungqina. Umbutho weCochrane yinethiwekhi yehlabathi yeengcali ezizinikele ekwaziseni umgaqo-nkqubo wezempilo. Kolu phononongo, lilonke izilingo ze-79 zaqhutywa kunye nabantu abayi-112,059 ukuvavanya iziphumo zokuthatha i-omega-3 fat on. intliziyo ukujikeleza kunye nezifo. Izifundo ezingama-25 zayilwa kwaye zaqhutywa kwaye abathathi-nxaxheba babevela kuMntla Melika, eOstreliya, eYurophu naseAsia. Bobabini amadoda nabasetyhini mhlawumbi basempilweni okanye banezigulo ezincinci okanye ezikhulu zibandakanyiwe njengabathathi-nxaxheba. Ngokukhethwa ngokungakhethiyo, umthathi-nxaxheba ngamnye kwafuneka agcine ukutya kwakhe okanye kunye nokutya athathe i-omega-3 yokongeza i-omega-3 ngendlela ye-capsule yemihla ngemihla unyaka omnye. Uhlalutyo lwe-meta luvavanye ukuthathwa kwe-omega-XNUMX yemihla ngemihla kunye nezifundo ezimbalwa ezivavanyiweyo zokuthatha iintlanzi ezinamafutha njengesalmon kunye netuna okanye ukutya okutyebileyo kwe-ALA ngelixa abanye abathathi-nxaxheba baceliwe ukuba bagcine ukutya okuqhelekileyo.
Izongezo ze-Omega-3 azinampembelelo ibonakalayo
Abaphandi baqukumbela emva kokuvavanya iziphumo zokuba kukho ubungqina bengqiniseko ephezulu yokuba i-omega-3 inempembelelo encinci okanye ayinayo impembelelo kumngcipheko womntu intliziyo ukuhlaselwa, ukubetha okanye ukungahambi kakuhle kwentliziyo. Kwakhona, i-omega-3 'ayinampembelelo ibonakalayo' kumngcipheko wokufa njengoko ibalwe kwi-8.8% kubathathi-nxaxheba abathathe izongezo, ngelixa i-9% yeqela elilawulwayo elithatha ukutya okuqhelekileyo kwaye abazange bathathe izongezo. I-Omega 3 izongezelelo azizange zibe nempembelelo kumngcipheko weziganeko ze-cardiovascular ezifana ne-stroke njl njl. I-EPA kunye ne-DHA- ikhonkco elide i-omega-3 fatty acids - yanciphisa amanye amafutha egazi, i-triglycerides (enokuthi ibonise ukukhuselwa kwizifo zentliziyo) kunye ne-HDL cholesterol kodwa emva koko. ukunciphisa i-HDL kunesiphumo esichaseneyo.
Bekukho 'ubungqina obuphakathi' bokuba ukutya okuninzi kwe-ALA kwii-walnuts ezongeziweyo kunokuba nenzuzo encinci kumngcipheko weziganeko eziphambili zentliziyo okanye ubunzima bomzimba ukubona loo mngcipheko wokungalungi. intliziyo yancitshiswa ukusuka kwi-3.3 ukuya kwi-2.6%. Ukusetyenziswa kweoli ye-canola kunye namantongomane kwabonwa ngenzuzo encinci ngokukodwa ekukhuseleni i-heart arrhythmias. Akukho bungqina buqokelelwe kwiinzuzo zokutya iintlanzi ezinamafutha amaninzi kwaye akukho lwazi oluninzi olunokuqokelelwa kwiimeko ezimbi ezifana nokuphuma kwegazi okanye i-blood clots evela kwi-ALA. Ukususela kulwazi olubanzi oluqokelelwe kwizifundo ze-25, akukho miphumo ecacileyo yokukhusela i-omega-3 yabonwa. Ithuba elipheleleyo lokufumana naziphi na izibonelelo ezivela kwi-omega-3 izongezo zachazwa njengenye kwi-1,000.
Ukutya okunempilo kubaluleke ngakumbi
Inkolelo edumileyo neyamkelwa ngokubanzi yokuba izongezo ze-EPA kunye ne-DHA omega-3 zikhusela intliziyo ikhankanywe njengempikiswano kwaye kusaxoxwa ngayo. Iingcali ezininzi zikholelwa ukuba akunakwenzeka ukuba into ethile yokutya ibe yodwa enoxanduva lokunciphisa umngcipheko intliziyo izifo. Umba wemali wokutya izongezo zikwabekwe ecaleni kwaye kungacetyiswa ukuba ube nokutya okunempilo ngokubanzi kwaye uyeke ukusetyenziswa ngokungeyomfuneko kwezongezo ezithengwayo. Nangona kunjalo, ukuba izongezo ze-omega-3 ziye zacetyiswa ngugqirha ngesizathu esithile kufuneka umntu aqhubeke nokuthatha. Ngaphandle koko elona cebiso lilungileyo lokufumana i-omega-3 ngokutya kwendalo kunokongeza
Olu hlalutyo lwemeta lubonwa njengophononongo olululo oluthembekileyo oluqokelelweyo oluqokelele ulwazi oluthathe ixesha elide ukusuka kumaqela amakhulu abantu ababonelela ngobungqina obuqinileyo kwaye bagqibe kwelokuba ukonyuka kokutya kwamafutha e-omega-3 akunakukhuseli wethu. ntliziyo. Kuphela yi-ALA eyi-asidi enamafutha ayimfuneko, ekuthiwa iyinxalenye ebalulekileyo yokutya okunesondlo kwaye ukonyuka kwayo kunokubangela ukuba luncedo ekuthinteleni kwaye mhlawumbi nokunyanga iziganeko zentliziyo. Olu phononongo olwenziwe ngumbutho weCochrane luceliwe nguMbutho wezeMpilo weHlabathi okwinkqubo yokuhlaziya izikhokelo zabo kumafutha e-polyunsaturated.
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Umthombo (s)
Abdelhamid AS et al. 2018. I-Omega-3 i-fatty acids yokukhusela okuphambili kunye nesibini kwisifo senhliziyo. Uvimba wedatha we-Cochrane yoPhononongo lweNkqubo. https://doi.org//10.1002/14651858.CD003177.pub4
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