Izvi zvinokonzera omega-3 fatty acid iyo itsva yehove yamafuta here?
Kana uri kutsvaga kuwedzera kuti ubatsire kusimbisa mazinga ako omega-3 fatty acids, iwe ungangodaro wakanzwa nezvechigadzirwa chemunhu chinonzi mafuta ahiflower. Chinhu chemhando dzakasiyana-siyana zvemafuta anokosha anokosha, mafuta anhizha anove nyore kuva mukana unofanirwa hove mafuta nemafuta efixseed .
Kunyange zvazvo mafuta ahiflower asina nguva yakareba yekushandiswa nevanhu, yakawana mukurumbira sekuwedzera kwekudya mumakore achangopfuura.
Vagadziri vanoti mafuta anoshanda sechinhu chakasvibirira chirimwa chiripo chekutengesa che stearidonic acid (kana SDA, rudzi rwe omega-3). Stearidonic acid inoshandurwa mumuviri kuita docosahexaenoic acid (DHA) uye eicosapentaenoic acid (EPA), mararamiro e omega-3 fatty acids mumafuta ehove.
Ahiflower mafuta anobva pambeu yemiti inonzi Buglossoides arvensis , iyo inhengo yemhuri ye borage . Mazita ayo anowanzosanganisira corn gromwell uye munda gromwell.
Sei Vanhu Vakatora Ariflower?
Chinokosha kune utano hwako, omega-3s zvakawanikwa kuti kuderedze kusingaperi kusuruvara-chinhu chinokosha mukudzivirira zvirwere. Kutsvakurudza kunoratidza kuti omega-3s inogona kubatsira kuderedza ngozi yako yepfungwa uye mamwe maitiro ekenza, uyewo kudzivirira pakusangana nemamiriro ezvinhu akafanana seasteoarthritis uye kuora mwoyo . Mukuwedzera, omega-3s inonzi inokosha kuuropi inoshanda.
Omega-3s inowanikwa mune zvakasiyana-siyana zvekudya.
Semuenzaniso, hove dzine mafuta yakadai samasimoni, tuna, uye halibut yakakwirira muDHA uye EPA, asi zvikafu zvinomera semafuta uye mbeu dzomukati zvine omega-3 inonzi alpha linolenic acid (ALA). Zvisinei, vanhu vazhinji vanoshandisa kudya kwekudya sezvinoita mafuta anhizha uye senzira yekuwedzera ma omega-3 mazinga, uyewo, kubudirira kwehutano hwakasiyana-siyana.
Chimwe chikamu chekutsvaga kwehahiyo ndeyekuti chikamu chiduku cheAA muzvikamu zvakawanda zvemafuta e-omega-3 fatty acids (zvakadai samafuta efixseed) zvinoshandurwa kuDHA neEPA. Kutendeuka kwe stearidonic acid kuDHA uye EPA kunofungidzirwa zvakanyanya.
Sezvo mafuta ahiflower achibva mumiti, inonyanya kukosha kune avo vanotsvaka mhuka yemidziyo kana vegan panzvimbo yehove yemafuta uye krill mafuta (mbiri dzepamusoro-shandiswa dzinoshandiswa zvakanyanya omega-3 fatty acids). Uye nekuwedzera kwekuda kweiyoga-3 kuwedzera kunoenderana nekuwedzerwa kwehupfumi hwehupenyu hwemamwe marudzi ehupenyu hwemvura, inofungidzirwawo kuti ahiflower mafuta angagadzira imwe nzira yakagadzirirwa yehove yefuta uye krill mafuta.
Haisi chete inobva kune omega-3s, mafuta ahiflower anewo omega-6 fatty acids. Inowanikwa mune dzakawanda yemafuta yemafuta, omega-6s inotora basa guru muuropi rinoshandiswa mukuwedzera pakutevedzera metabolism nekuchengetedza mararamiro emapfupa.
The Health Benefits of Ahiflower
Nemhaka yokuti kushandiswa kwemafuta ehizha inoshandiswa semagadzirirwo ezvokwadi yakarurama zvitsva, zvishomanana zvidzidzo zvezesayenzi zvakatarisa muhutano hwehutano hunokwanisa. Iko kutsvakurudza kuripo kunosanganisira mamiriyoni emakiriniki ekuedza, kusanganisira kuongorora kwakabudiswa mu Journal of Nutritional Science muna 2016.
Pamusoro pekudzidza uku, vanhu vane hutano makumi mana vaidya zvekudya zvezuva rimwe nerimwe nemafuta ahiflower kana mafuta emafuta makumi mana. Kunyange zvazvo mapoka maviri aya akaona kuwedzera kwemazinga avo eAA neEPA, avo vakapa mafuta ehiflower vaiva nehuwandu hwakanyanya mumaEPA.
Mune imwe dzidzo, yakabudiswa mumagazini inonzi Nutrients muna 2017, 88 vanhu vane hutano vakadya additi ane mafuta ahiflower, mafuta ezuva, kana kusanganiswa kwemafuta maviri zuva rimwe nerimwe kwemazuva 28. Nekuguma kwekudzidza, vatori vechikamu vanorapwa nehushizha vakanga vaona kuwedzera kukuru muzvikamu zvavo zvezvimwe zvinopesana nezvirwere (zvinosanganisira protein inonzi interleukin-10).
Kunyange zvazvo tsvakurudzo dzakawanda dzinodiwa kuti uone hutano hwehutachiona, hutsvakurudzo idzi hunoratidza kuti ahiflower inoratidza chivimbiso sekudzivirira-kuwedzera kuwedzera.
Migumisiro Yechipfuva Nokuchengeteka Kunetseka
Nokuda kwekushaya kwekutsvakurudza pamusoro pemigumisiro yehutano hwavo, zvishomanana zvinozivikanwa pamusoro pekuchengetedzwa kwekutora mafuta ahiflower. Zvisinei, sekune omega-3, kune zvimwe zvinonetsa kuti mazinga akawanda anogona kuwedzera njodzi yekubuda ropa. Nokudaro, vanhu vane zvirwere zvinokonzera ropa (kana ani zvake anoshandisa mishonga inopisa ropa) vanofanira kungwarira pavanodya mafuta ahiflower.
Zvakakoshawo kuziva kuti kuzvirapa kwechirwere chisingaperi nemafuta ehehiflower uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba kune utano hwako.
Shoko Rinobva
Iwe unogona kutakudza omega-3s nokudya hove dzakawanda (dzakadai saarimoni, mackerel, herring, sardines, uye tuna) kanenge kaviri pavhiki. Kana iwe usingadyi hove, edza kuwedzera kudya kwako nezvokudya zvakaita seflaksese, soya, mbeu dzepukwi, uye walnuts.
Zvingaita kuti kutora kuwedzera kwezvokudya zvakadai samafuta ahiflower kunogona kuzadza zvipembenene zvekudya mune zvekudya zvako uye kukubatsira kuti uwane hutano hwakanaka hwema omega-3s. Kana iwe uine zviratidzo zvakadai sokuneta, kusakanganwa mupfungwa, kukanganisika kwemanzwiro, uye kupararira kwakashata, taura nachiremba wako nezvekuti unoda kutanga kutora omega-3 kuwedzera.
> Sources:
> Lefort N, LeBlanc R, Giroux MA, Surette ME. Kushandiswa kweBurglossoides arvensis mbeu yemafuta yakachengeteka uye inowedzera mishonga yakareba kwenguva refu n-3 fatty acid zvinogadzirwa kupfuura flax mbeu yemafuta - migumisiro yechitsauko I randomized clinical trial. J Nutriti Sci. 2016 Jan 8; 5: e2.
> Lefort N, LeBlanc R, Surette ME. Dietary Buglossoides Arvensis Mafuta Anowedzera Kuparidzira n-3 Polyunsaturated Fatty Acids muDose-Kuzvimiririra uye Kuvandudza Lipopolysaccharide-Stimulated Yese Blood Inonzi Interleukin-10-Inonzi Randbozed Placebo-Controlled Trial. Nutrients. 2017 Mar 10; 9 (3).
> Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA uye DHA: mararamiro ehupenyu hupenyu hwose. Adv Nutr. 2012 Jan; 3 (1): 1-7.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.