Mwoyo-Utano Hwakanaka Hwevehove, Nutswe, uye Mafuta Ehove
Omega-3 fatty acids inogona kuderedza cholesterol yako uye triglyceride mazinga. Iwe unogona kuisa izvi mukati mekudya kwako nekudya mamwe marudzi ehove uye nutswe kana kutora zvigadzirwa zvakadai sehove mafuta. Inofungidzirwa "mafuta ane utano," omega-3 fatty acids inogona kupawo mamwe maitiro emwoyo-ane hutano uye kubatsira kubvisa chirwere chemwoyo.
Chii Chinonzi Omega-3 Fatty Acids?
Omega-3 fatty acids ndiwo mafuta emafuta anonzi polyunsaturated anowanikwa muhove dzine mafuta, michero yemiti, uye zvimwe zvidimbu.
Aya mafuta anosanganisira:
- ALA (alpha-linolenic acid)
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
ALA inowanikwa sekuwedzera, asi inogonawo kuwanikwa mumhando dzakasiyana-siyana dzezvirimwa, kusanganisira mbeu (kunyanya mbeu dzechia neflaksese), soya, uye nuts.
EPA uye DHA zvinowanzowanikwa muzvokudya zvinotevera:
- Fatty hove, kusanganisira anchovy, salmon, tuna, halibut, herring, uye sardines.
- Mamwe marimu, kusanganisira walnuts uye amamondi .
- Zvigadzirwa, kusanganisira izvo zvakanyorwa sehove yefuta, cod chiropa che mafuta, uye krill mafuta. Izvi zvinowanzova nemhando dzakasiyana dzeEPA uye DHA.
Zvose zvitatu zvemafuta-omega-3 zvinonzi "mafuta ane utano" nokuti haaratidzi kuti anokurudzira atherosclerosis , iyo inobatanidza nekukonzera chirwere chemwoyo. Zvisinei, zvidzidzo zvakanyatsotarisisa kuti DHA neEPA vane sei kuderedzwa kwe lipids uye kuderedza ngozi yehutano hwehutano. ALA inoenderera mberi kuidzidzwa asi inogona kunge isina kusimba.
Omega-3 Inobatsira Sei Lipidhi?
DHA uye EPA zvakanyatsodzidzwa pachitarisa kuti mafuta e-omega-3 ane mazinga emakwenzi. Maitiro anowanzoitwa EPA uye DHA anoshandiswa mune zvidzidzo izvi akaenzana ma 900 mg uye 5 gramu pazuva.
Kuti uwane chikamu ichocho, iwe unoda kudya zvakawanda zvehove, marimu, mbeu, uye zvimwe zvekudya zvine mafuta aya.
Zvigadzirwa zvinogona kushandiswa kuunza mamwe mafuta-omega-3 muzvokudya zvako uye kubatsira kubata chinangwa chacho. Pasi pose, mafuta-omega-3 anoita seanoita zvakanaka pamakumbo ako.
Omega-3 mafuta ane chiitiko chinoshamisa pa triglyceride levels:
- Chimwe chidzidzo chakaratidza kuti kuwedzera ma 900 mg omega-3 mafuta acids zuva rimwe nerimwe kwakaguma ne 4 muzana yezvishoma mumatunhu e triglyceride mushure memwedzi mitanhatu.
- Nhamba inobatsira zvikuru ye omega-3s inoshandiswa mune zvidzidzo zvakawanda yaiva pakati pe2 ne4 magamu. Izvi zvakaguma nekudonha kwe triglycerides pakati pe25 ne45 muzana.
- Kubudirira kwe omega-3 fatty acids pa triglycerides inoratidzika kuva inoderedzwa nezera. Izvi zvinoreva kuti omega-3 fatty acids inowedzerwa, iyo yakaderera yako triglyceride mazinga achawa.
- Omega-3 fatty acids inoratidzika kunge inokonzera ingova inonzi triglycerides uye yakashanda zvakanakisisa apo inotevera kudya kwakanaka.
- Vanhu vane zvakanyanya zvikuru triglyceride mazinga (makuru kupfuura 500 mg / dL) vanoita kuti vabatsirwe zvikuru kubva kune omega-3 fatty acid supplementation.
Kunyange zvazvo EPA- uye DHA-ine zvigadzirwa zvinogona kuderedza marglyceride levels, zvinogona kukanganisa zvimwe zvikamu zvehupfumi hwako zvakare.
- Omega-3 mafuta anogona kusimudza zvishoma LDL yako cholesterol . Kuchinja uku, zvisinei, kunononoka uye kunotangira kubva pa3 kusvika ku10 muzana.
- Omega-3 mafuta-pasinei nekuwedzera yako LDL-uyewo kuwedzera ukuru hweLDL yako. Zviduku DDL zvinyorwa zvinogona kuwedzera mungozi yako yekuwedzera atherosclerosis, asi huru LDL zvinyorwa zvinonzi zvinobatsira moyo wako hutano.
- Kutora omega-3 fatty acids inoitawo kuwedzera kuwedzera HDL mazinga .
Mamwe Makomborero Mwoyo-Omega-3 Mafuta
Kunze kwokuva nekunakidza kwehupfumi hwako, mafuta e-omega-3 anewo maitiro akanaka kune zvimwe zvikamu zvehupenyu hwako hwehutano.
- Omega-3 mafuta anoita kuti abatsire kuchengeta mwoyo wako uchirova paanowanikwa. Izvi zvinokosha kune varwere vari panjodzi yekurwadziwa kwepfungwa nokuti arrhythmias ndiyo inokonzera kufa kwepfungwa muUnited States.
- Omega-3 mafuta anogona kuvandudza basa remidziyo yeropa.
- Zvidzidzo zvakaratidza kuti mafuta-omega-3 anogona kuderedza kushanda kweropa uye kutora mwoyo.
- Omega-3 mafuta angaderedza kupisa pamadhora makuru.
- Ongororo dzakapfuura dzakaratidza kuti vanhu vane chirwere chepfungwa chinopedza hove emafuta vanogona kunge vakaderera panjodzi yekufa kamwe kamwe uye rufu nekuda kwehutano hwemwoyo.
Chiremba Omega-3 Fatty Acids vs.OTC Supplements
Chiremba omega-3 fatty acids ine huwandu hwemhando dzezvisikwa kana kuti dzakashandurwa maune omega-3 fatty acids. Vanonatswa uye vanobvisa zvachose kusvibiswa kwakadai sekutsva-mafuta, mercury, kana zvimwe zvinosvibisa.
Zvigadzirwa zvinowanikwa pane-the-counter (OTC) zvinorondedzerwa se "zvokudya" neU.S. Food and Drug Administration (FDA). Nokudaro, havafanirwi kuchenesa nzira dzekuchenesa kana kuti zvidzidzo zvinobudirira izvo mishonga yemishonga inofanirwa kuongororwa.
Zvinyorwa zvinonzi omega-3 fatty acids zvinowanzoitwa nevarume vane hutano hwakanyanya hukuru hwetrglyceride avo vanoda ruzivo rwakakura rwema ogaga-3 mafuta kuunza triglycerides yavo pasi.
Ndinofanira Kutora Zuva Ripi Rimwe Zuva?
Omega-3 fatty acids inowanikwa mune zvakasiyana-siyana zvekudya uye zvinowedzera, kusanganisira hove yemafuta. Dzidzo dzakawana kuti DHA neEPA inowanikwa mumafuta ehove zvinogona kuchinja kuchinja kwakanaka mune zvimwe zviitiko zvinowanzokonzera zvirwere zvepfungwa, kunyange zvazvo hove itsva inoshanda.
Dzimwe nyanzvi, kusanganisira American Heart Association, inokurudzira kudya imwe kusvika kune maviri mahombekiti ehove pavhiki. Chimwe chekushandira chinosvika 3 1/2 ounces ehove yakabikwa.
Kana iwe usingadyi hove dzakawanda, mamwe mafuta ehove ane zvinyorwa anenge ane gramu imwe yemafuta e-omega-3 angafungidzirwa. Zvisinei, iwe haufaniri kuwedzera chiremba chako uchiwedzera kunze kwekutaurirana nemutarisiri wako wehutano. Mazinga akakwirira omega-3 fatty acids kupfuura 3 gramu pazuva anogona kukuvadza maplatelet ako, achiita kuti ude ropa uye ugoputika nyore nyore.
Shoko Rinobva
Uchapupu hunoratidza kuti kuisa omega-3 fatty acids muzvokudya zvako kunogona kuita kuti uwane cholesterol yako. Iyo yakanakisisa inobva kune hove itsva uye zvimwe zvekudya zvinowanzova nemafuta ane utano. Kana iwe ukasarudza kuwedzera zvekuwedzera, zvakanakisisa kutarisa nemupi wako wehutano hwehutano kuti uone kuti uri kuwana mari yakakodzera.
> Sources:
> American Heart Association. Hove uye Omega-3 Fatty Acids. 2017.
> Dipiro JT, Talbert RL. Pharmacotherapy: A Pathophysiologic Approach. 10th ed. New York, NY: McGraw-Hill Dzidzo; 2017.
> Jain AP, Aggarwal KK, Zhang PY. Omega-3 Fatty Acids uye Matenda Ane Mwoyo. Yurope Ongororo yeMedical and Pharmacological Sciences . 2015; 19 (3): 441-445.
> Zibaeenezhad MJ, Ghavipisheh M, Attar A, Aslani A. Kuenzaniswa kweMigumisiro yeOmega-3 Zvokudya uye Nehove Zvitsva Pamusoro pePilid Profile: A Randomized, Open-Labeled Trial. Nutrition & Diabetes . 20177 (12): 1. doi: 10.1038 / s41387-017-0007-8.