Mafuta ehove ipfuma yakawanda ye omega-3 fatty acids inogona kubatsira kubvisa zvimwe zvinosanganiswa ne polycystic ovarian syndrome (PCOS).
Zvidzidzo zvinoratidza hove yemafuta zvinogona kuderedza cholesterol, triglycerides uye kuwedzerwa kweropa, kuderedza mukana wako wekurwadziwa kwepfungwa, kurohwa, kana chimwe chiitiko chemoyo. Izvi zvinokosha nekuda kwehuwandu hwehutano hwechirwere chemoyo chiripo kune vakadzi vane PCOS.
Mukuwedzera, mafuta ehove akaratidzwa kuti awedzere kurwadziwa kwenguva, rubatsiro rwekurasikirwa kwemazivi, kuderedza insulin kusagadzikana nekuvandudza mafungiro, uye zvinogona kubatsira kubatsira kudzivirira kupererwa mune vamwe vakadzi.
Chii Chinonzi Mafuta Ehove?
Yakachengetwa mumafuta ehove yehombe yehove, hove yefuta ndeye omega-3 polyunsaturated mafuta yakazara mu eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA).
EPA uye DHA ndiyo inokosha mafuta acids iyo muviri haugoni kubereka uye inogona kungobva pane kudya kana kuwedzera. Aya mafuta anokosha anokosha inhengo inokosha yechipfuva chemukati memuviri uye iri chivakwa chekuvaka mahomoni anodzora kuvhara ropa uye kuputika.
Kunze kwe Balance
Izvo zvakadyiwa zveAmerica zvinowanzoshayikwa mumafuta e-omega-3, uyewo zvichitakura mafuta-omega-6, imwe yema polyunsaturated mafuta. Omega-6s inowanzowanikwa mumafuta ezviyo zvinoshandiswa zvakanyanya muzvinhu zvakabikwa uye zvokudya zvakabikwa.
Somugumisiro wehuwandu hwemafuta e-omega-6 muMadokero kwekudya, huwandu hwakakurudzirwa hwe omega-6 kune omega-3 mafuta hauna kuenzana.
Izvo zviyero zvakakosha zvepakati pe4 kusvika ku1, asi veAmerica vanowanzodya kaviri omega-6 kupfuura mafuta omega-3.
Vakadzi vane PCOS vanofanira kuderedza kushandiswa kwemafuta omega-6 nekuwedzera omega-3 kudya.
Kuwedzera Mafuta eShove Kudya Zvokudya Zvako
Kuti uwane mararamiro ehutano omega-3 mafuta ehove yakawanda mukudya kwako uye uvandudze omega-6 kusvika ku omega-3 uwandu, iwe unogona kutora hove mafuta kuwedzera kana kungodya zvimwe hove.
IAmerican Heart Association inokurudzira kudya hove mbiri dzehove dzinotonhorera muvhiki.
Mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, uye menhaden inonyanya kuwanda mu omega-3 fatty acids, inopa anenge 1 gramu emafuta anokosha pamusana pemaawa matatu anoshumira. Iva nechokwadi chokuti unozvigadzira zvakakanyiwa kana kuti zvakabikwa - kwete zvakabikwa - kuchengetedza zvigaro.
Kutora Mafuta eShove Zvirwere
Mafuta ehove anonyatsochengeteka uye anowanzochengetedzwa zvakanaka kuvanhu vakawanda, kusanganisira vakadzi vane pamuviri uye vanonwisa kana vachibatwa muhotera shoma (pasi pe3 gramu pazuva).
Iko parizvino hapana kubvumwa kwakagamuchirwa kukurudzirwa zuva rega rega vakadzi vakuru. Zvisinei, sangano reNational Institutes of Health rinoshuma kuti zvidzidzo zvinoratidza kuti mazamu emafuta ehove anotevera anogona kubatsira pamamiriro ezvinhu akasiyana-siyana:
- High triglycerides: 1 kusvika ku 4 gramu pazuva
- High blood pressure: 4 gm pazuva
- Kuchengetedza kupererwa kwevakadzi ne antiphospholipid antibody syndrome uye nhoroondo yekuparara: 5.1 gramu emafuta ehove zuva nezuva 1.5 EPA: DHA chiyero.
- Kuenda kumwedzi kunorwadza: chirwere chezuva nezuva cheEPA 1080 mg uye DHA 720 mg.
- Kurasikirwa kwemahombekero: kushanda kwemaawa maviri kusvika kune manomwe ehove dzine anenge mahekita 3.65 omega-3 fatty acids
- Kushungurudzika: 9.6 gm pazuva nezuva pamwe chete nevanowanzogadzirisa zvinodhaka
Paunotora hove mafuta kuwedzera, vamwe vanhu vanogona kunetseka nemigumisiro yakaipa, yakadai sehove inogadzirwa. Kutora mafuta ehove pamwe chete nezvokudya kana kuchengetedza zvizere mufiriji kunogona kubatsira kudzivirira izvi.
Taura Nechiremba Wako
Usati watora mafuta ehove, unofanirwa kutaura nachiremba wako kuti uone kana kuwedzera kune zvakakodzera kwauri uye kuti unofanira kutora zvakadini.
Varwere avo vari muropa vanoonda sezvakaita aspirin, lovenox, coumadin kana heparin, havafaniri kutora mafuta ehove sezvazvinogona kuwedzera ngozi yekubuda ropa.
Varwere vanotora mishonga yepamusoro yehutano hwemhepo vanofanirawo kushandira pavanotora hove mafuta sezvo kusanganiswa kunogona kuderedza kushanda kweropa zvakanyanya.
Kudyarwa kwepiritsi kunogona kupindira ne triglyceride kuderedza migumisiro yemafuta ehove uye vakadzi vanofanira kushandisa kungwarira pavanosangana nemishonga iyi.
Usatora hove mafuta kuwedzera kana iwe uri yeergergic kune hove.
Sources:
Mafuta ehove. Medline Plus website. https://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html.
Hove uye Omega-3 Fatty Acids. American Heart Association website. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.Vp6kJks3_PA.