Omega-3 fatty acids , iyo inosanganisira kudya uye zvinowedzera zvine eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), uye alpha-linolenic acid (ALA) zvakaratidzwa kuva nehutano hwakasiyana-siyana. Dzidzo dzakaratidza kuti kudya chero kupi zvako pakati pe2 ne4 magamu e-omega-3 fatty acids zuva nezuva kunogona kuderedza yako triglyceride mazinga chero kupi zvako pakati pe20 ne45%.
IAmerican Heart Association (AHA) inokurudzira kupedza kuwana mafuta aya kubva pakudya, zvakadai se:
- Fatty hove (salmon, anchovy, herring, tuna) - IAHA inoratidzira kudya zvinoshandiswa zvehove dzakawanda pavhiki.
- Nutsu - Zvidzidzo zvakaratidza kuti zvishoma zvitsva - zvakadai semadnuts, pecans, kana maarmond - zvinogona kuva nemigumisiro yakanaka pamapfitiro ako emaputi.
- Mafuta - Kubika nemamwe mafuta, akadai seCanola, maorivhi, nemafuta ezvemidziyo zvakakwirira mumafuta e-omega-3 achienzanisa nemamwe mafuta.
Zvisinei, kana iwe usingadi kudya mazano ekukurudzirwa kwehove yakawanda pavhiki kana kuti usada mamwe omega-3 mafuta-ane zvokudya, unogona kutarisa hove mafuta ekuwedzera kuti uwane mafuta ako omega-3.
Kunyange zvazvo kushandisa mafuta-e-fish-fish kunogona kuonekwa seine nyore - uye zvishoma-zvinokuvadza-nzira yekuvandudza mwoyo wako utano uye triglyceride mazinga, kune migumisiro inobatanidza nekuishandisa. Iyi migumisiro yemigumisiro inoita seyi-inotarisirwa-inoreva kuti, iyo yakakosha iyo muroti waunotora, iwe unowanzove uchinge uine imwe kana zvimwe zvemigumisiro iyi.
Migumisiro Yechiri
Zvinonyanya kuzivikanwa nemigumisiro ine chokuita nekushandisa hove mafuta inosanganisira:
- Nausea
- Diarrhea
- Kushungurudza
- Marwadzo emudumbu
- "Hove inoputika" - kubata nehove-yakafanana nechekare
Kutora kukwirira kwemafuta-omega-3 - kusanganisira avo anowanikwa mune hove mafuta ekuwedzera - anogona kubatana nemimwe mishonga. Izvi zvinonyanya kubata chokwadi kana uri kutora ropa shoma kana kuti une chirwere cheshuga.
Maitiro e-omega-3 fatty acids ayo akakwirira kupfuura magiramu matatu anogona kuwedzera dambudziko rekubuda ropa - kunyange kana iwe usingatori mishonga inogona kuderedza ropa rako. Uyezve, kuwanda kwema omega-3s inowanika muhove yehove kunogona kuwedzera zvishoma nezvehuga hwehuga. Muzviitiko izvi, mushandi wehutano wako angasarudza kuchinja - kana kusiya - yako dosing yemafuta ehove.
Kana iwe uchida kushandisa hove mafuta ekuwedzera kuti udzikise triglycerides yako, unofanirwa kukurukura izvi nemutengi wako wehutano wekutanga.
Kana iwe ukatora mafuta ehove kuwedzera uye uri kutarisana chero ipi zvayo yemigumisiro yakasarudzwa, pane nzira dzako iwe unogona kuzvideredza. Zvisinei, kana migumisiro yacho ikava yakaipisisa, iwe unofanira kurega mafuta ehove uye taura nemupi wako wehutano wehutano pamusoro pezvimwe zvekugadzirisa kuderedza triglycerides yako.
> Sources
> Dipiro JT, Talbert RL. Pharmacotherapy: A Pathophysiological Approach, 9th, 2014.
> Micromedex 2.0. Truven Health Analytics, Inc. Greenwood Village, CO.