Mikana Inobatsira
Overview
Omega-3 fatty acids ndiyo inowanzova nehuwandu hwezvokudya zvinowanzoitwa nenzira yehove yemafuta kana mafuta efixseed. Dzinosanganiswa se mafuta e-polyunsaturated, rimwe remafuta "akanaka" (kunze kwe "mafuta akaipa," akazara.)
Omega-3s inotendwa kuti inotamba mabasa akawanda anokosha, kusanganisira:
- Kubatsira uropi hunobudirira uye basa,
- Kuderedza kuputika,
- Kuderedza shure uye kurwadziwa kweuropati,
- Kudzivirira chirwere chemwoyo,
- Kuderedza ropa,
- Dambudziko rekudzikisa kenza , chirwere cheshuga uye chirwere cheAlzheimer.
Vanogonawo kubatsira kuderedza kushungurudzika , chirwere cheputi , nguva dzinorwadza , uye rheumatoid arthritis . Zvisinei, uchapupu hahukanyanyi kuderera munharaunda idzi.
Omega-3s yeFibromyalgia & Chronic Fatigue Syndrome
Zvimwe zvidzidzo zvinoratidza kuti omega-3s inogona kuwedzera zviratidzo zve fibromyalgia uye kusingaperi kuneta kwechirwere . Imwe tsvakurudzo yakaratidza kuti omega-3 fatty acids ndiyo inowanikwa yakawanda inotorwa nevanhu vane fibromyalgia.
Vamwe vatsvakurudzi vanofungidzira kuti omega-3 fatty acids inogona kubatsira kuderedza kushungurudzika kweiyo oxidative, izvo zvidzidzo zvinoratidza kuti inogona kuita basa mumamiriro aya.
Vanhu vazhinji vanotora omega-3 zvinowedzera, kana kudya kudya kunowanikwa mu omega-3s, kuitira kurwisana nekuputika. Kurwara kuneta kwechirwere kunotendwa kunobatanidzwa nepro-inflammatory cytokines . Imwe tsvakurudzo inoratidza kuti fibromyalgia inogona kusanganisira kuputika kwefascia .
Hatisati tichiziva kana vachibetsera kukanganisa kusagadzikana ("fibro fog") kana kuti marwadzo akasiyana-siyana emamiriro ezvinhu aya kana kuti cardio vascular irregularities iyo inowanzosingaperi mukusakara kwechirwere syndrome .
Dosage
Vamwe vadzidzisi vehutano vanokurudzira kuti vanhu vasingadyi kudya kunowanikwa mu omega-3s vanotora mamitagiramu mazana mashanu pazuva muzvinyorwa.
Vanachiremba vanogona kurumbidza kuti vanhu vane zvimwe zviitiko, zvakadai sehosha yemwoyo, vanotora zvakawanda. Zvakakosha kuti iwe ukurukure zvaunoda kuwedzera pamwe nechiremba wako.
Mune Zvokudya Zvako
Unogona kuwana omega-3 fatty acids yezvokudya muzvokudya zvakasiyana-siyana, kusanganisira:
- Fatty hove (salmon, tuna, herring, sardines, anchovies),
- Gungwa,
- Algae,
- Walnuts,
- Canola uye hempseed oils,
- Mafuta nemafuta efizikisi,
- Soybeans.
Migumisiro Yechiri
Kungoita kuti omega-3s zvisikwa hazvirevi kuti vakachengeteka kune munhu wose kana mune chero chiyero. Zvakakosha kuti iwe uzive zvinogona kuitika migumisiro.
Migumisiro yakajairika inosanganisira:
- Kushungurudza mudumbu,
- Diarrhea,
- Kuwedzera burping,
- Kuora mwoyo / asidi reflux,
- Kusuruvara kwepamuviri uye bloating.
Vamwe vanhu havadi "fishy" vanonwisa izvi zvinowedzera zvinogona kusiya. Kuvatora nechingwa kunogona kubatsira kuderedza dambudziko iri pamwe nemimwe migumisiro. Inogonawo kubatsira kutanga nemutengo wepasi uye zvishoma nezvishoma kuwedzera.
Kunyange zvazvo isingawanzoitiki pamadhora, omega-3s inogona kuwedzera njodzi yezvinetso zvekubuda ropa, kusanganisira rudzi rwechirwere. Mizinga yakakwirira inogonawo kuenzaniswa ne nosebleeds neropa mumugini. Kuwedzera kweshuga yeropa muvanhu vane chirwere cheshuga kunogona, asi hazvibviri.
Vaya vane chirwere chikuru chepfungwa kana bipolar disorder vanogona kuwana mania, kusagadzikana, kana kunetseka kweganda.
Humwe hove inogona kunge ine zvinosvibisa, zvinosanganisira bhakhenyl (polychlorinated biphenyls) (PCBs), dioxins uye methylmercury. Izvi zvinhu zvinotendwa kuti zvivakwe munyama, kwete mafuta, saka kuwedzera kunoonekwa sekuchengeteka.
Yenguva refu yekuwedzera inogona kukonzera kushaiwa kwevitamini E. Chiremba wako anogona kukuedza nokuda kwedambudziko iri.
Zvakakunakira Here?
Iko nguva dzose pfungwa yakanaka yekutaura nachiremba wako pamusoro pezvokuwedzera zvaunoda kuedza kuitira kuti uone kuti hazvizove dambudziko nemumwe wemumwe mishonga yako kana mamiriro.
Zvisinei, omega-3 inowanzoonekwa yakachengeteka uye inowanikwa nyore nyore chero iyo inotengesa zvinowedzera, saka zviri nyore kuti uwedzere kuurongwa hwekurapa.
Zvimwe Zvigadzirwa zveMarwadzo neTenderness
- Magnesium Malate
- Vitamin D
- Zvimwe zviyero zvinokonzerwa neurotransmitters (zvakanyorwa pasi apa) zvinogona kubatsira kuderedza marwadzo e fibromyalgia
Zvimwe Zvigadzirwa zveBurin Function
Sources:
Dyall SC, Michael-Titus AT. Nelomolecular medicine. 2008; 10 (4): 219-35. Neurological mibayiro ye omega-3 fatty acids.
Ko GD, et al. The clinical journal of pain. 2010 Feb; 26 (2): 168-72. Omega-3 fatty acids kurwadziwa kweuropathic: case series.
Liptan GL. Zvinyorwa zveCorwork and Movement Therapies. 2010 Jan; 14 (1): 3-12 Fascia: Hapana chinosanganiswa pakunzwisisa kwedu chirwere che fibromyalgia.
Maes M. Kufambira mberi mune neuro-psychopharmacology & chirwere chepfungwa chepfungwa. Izvo zvinonakidza uye kusvika zvino zvisingazivikanwi-zvinoitika: Kuora mwoyo uye kusingaperi kuneta kwechirwere zviratidzo zvekugoverana kunopesana, oxidative uye nitrosative nzira.
Maes M, Mihaylova I, Leunis JC. Neuro endocrinology tsamba. 2005 Dec; 26 (6): 745-51. Mune chirwere chisingaperi chine simba, chirwere chinoderera che omega-3 poly-unsaturated mafuta acids zvakabatana nekuderedza serum zinc uye kukanganisa muT cell activation.
Ozgocmen S, et al. Rheumatology international. 2006 May; 26 (7): 585-97. Ikozvino mafungiro mune zvepathophysiology ye fibromyalgia: iyo inogona kuita basa rekushushikana kwehuipi uye nitric oxide.
Ozgocmen S, et al. Rheumatology International. 2006 May; 26 (7): 598-603. Antioxidant chimiro, lipid peroxidation uye nitric oxide mu fibromyalgia: etiologic uye zvinorapwa nezvoutano.
Ozgocmen S, et al. International magazini yekliniki yemapirmacology uye therapeutics. Migumisiro ye omega-3 fatty acids mukutarisira fibromyalgia syndrome.
Shaver JL, et al. Nyaya yehutano hwevakadzi. Kuzvidavirira kunorapwa mishonga uye uswa / kubatsiridzira kushandiswa nevakadzi vane uye vasina fibromyalgia.
Ticha kure kure B, Ticha B. Mafungiro ekurapa. 2002 Mar; 58 (3): 249-50. Kurapa kwechirwere chisingaiti chirwere chekutsvaira nekudya zvinowedzera ne omega-3 fatty acids-pfungwa yakanaka here?