Omega-3s muzvikamu zvose zvinopa mwoyo wako kukurudzira
Kana iwe unofarira cholesterol yeutano hwakanaka, unogona kuwana zvakajeka sekuwedzera hove pane kudya kwako. Mafuta ehove ane omega-3 fatty acids, iyo yakaratidza kuti yakaderedza cholesterol mazinga. Kunyange zvazvo nyanzvi dzinokurudzira kuti vanhu vakawanda vanotanga kuisa maitiro maviri ehove muzvokudya zvavo vhiki imwe neimwe, avo vane high triglyceride mazinga vangada kuwedzera.
Cholesterol uye Mafuta Ehove
Masayendisiti haasi kunyatsoziva kuti nei omega-3 fatty acids, iyo inowanikwa muhove dzemafuta nedzimwe nzvimbo, mazamu ekudzivirira ropa, asi kutsvakurudza kwakajeka: Mafuta ehove akanaka kune mwoyo.
Kutaura zvazviri, chidzidzo chakabudiswa muna 2005 mubhuku rinonzi Journal of the American Board of Family Practice chakawana kuti avo vane nhoroondo yekushungurudza kwemoyo vakatora kuwedzera kwe 1.8g emafuta ehove vaiva 29 muzana vashoma kuti vawane chiitiko chomwoyo. Chidzidzo ichocho chakagumisa kuti kungodya kamwe chete kwehove pavhiki kungave "kunobatanidzwa nehuwandu hwehuwandu hwehuwandu hwehupenyu hwemangwana."
Meta-tsvakurudzo yeongororo dzinopfuura makumi manomwe yakawana kuti mafuta ehove ainyanya kubatsira pakurapa kwepamusoro-soro triglycerides, iyo inorudzi rwecholesterol yakabatanidzwa nehuwandu hwehutachiona hwemwoyo . Tsvakurudzo dzakaongororwa mune meta-analysis dzakawana kuti high triglyceride mazinga anogona kuderedzwa pakati pe20 ne50 muzana nekutora 2 kusvika 4g yehove yamafuta zuva rega rega.
Zvokudya Sources yeOmega-3s
Kune vanhu vasina ruzivo rwechirwere chemwoyo, cholesterol mazinga anogona kuderedzwa uye akachengetedzwa pasi nekungodya hove kaviri pavhiki. Zvisinei, haasi hove dzose dzakakwirira mu omega-3 fatty acids. Mienzaniso yehove iyo yakakosha mumafuta anodiwa acids anosanganisira saumoni, anchovies, sardines, trout, bass, catfish, albacore tuna, herring, uye mackerel.
Kune zvimwe zviwanikwa zvekudya zve omega-3 fatty acids kune avo vasingafadzi kudya hove. Zvokudya izvi zvinosanganisira tofu; flaxseed; canola uye mafuta omuorivhi; Chirungu walnuts uye mbeu dzomupuru, uye mashizha, miriwo miriwo yakafanana kare (kunyange zvazvo mashizha ari pasi pamafuta, ane zvishoma zvishoma zve omega-3s).
Unofanira Kutora Zera Here?
Maererano neAmerican Heart Association, zvakanakisisa kuwana omega-3 fatty acids kuburikidza nezvokudya. Zvisinei, pane zvidimbu zvinowanika kune vanhu vanoda humwe mafuta akawanda kupfuura ivo vanogona kuwana kuburikidza nekudya chete. Vatsvakurudzi vachiri kudzidza kuti mabatsiro anobatsira sei kuderedza cholesterol maenzanisa ne omega-3 fatty acids inowanikwa muzvigadzirwa zvezvokudya. Usati watanga purogiramu yekubatsira, taura nachiremba wako pamusoro pekubatsira uye kuyerwa kwaunoita iwe.
Mazano
IAmerican Heart Association ine mazano kune vanhu vanobva munhoroondo yavo yehutano hwemwoyo:
- Avo vasina ruzivo rwechirwere chemwoyo: Itai hove nguva dzose yezvokudya zvenyu. Edza kudyira hove kaviri pavhiki. Uyewo sanganisira zvokudya zvakadai semafuta e-canola uye zvigadzirwa zve soya muzvokudya zvako.
- Vaya vane chirwere chepfungwa: Idya inenge 1g yemafuta acids (docosahexaenoic acid kana eicosapentaenoic acid) zuva nezuva. Aya maatisi anowanikwa muhove yehove uye zvigadziri. Taura nachiremba wako usati watanga kudya kwekudya.
- Vaya vane triglycerides yakakwirira: Wana pakati pe2 ne4g ye docosahexaenoic acid kana eicosapentaenoic acid zuva rega rega. Pamutengo uyu, zvichida kuti zvichave zvakakosha kutora zvigadzirwa. Taura nachiremba wako nezvemaji yako.
Precautions
Kunyange zvazvo FDA inotaura kuti omega-3 fatty acids "inowanzoonekwa seyakachengeteka," kune ngozi dzinogona kuitika. Mafuta ehove anogona kusimudza shuga yeropa yevanhu vane chirwere cheshuga. Maererano neNational Institutes of Health, omega-3 fatty acids inogonawo "kuwedzera dambudziko rekurohwa," zvinoreva kubuda ropa muuropi. Kana iwe uine chirwere cheshuga kana uri pahuwandu hwehutachiona hwehutachiona , taura nachiremba wako pamusoro pengozi dzinobatanidza nehove mafuta, izvo kazhinji zvisingakwanisi.
Mukuwedzera, maawa anodarika 1g omega-3 fatty acids zuva nezuva ave akaratidzwa kukonzera nosebleeds kune vamwe vanhu. Kana iwe uine ruzivo rwakawedzerwa huwandu kana nguva yemapapurika kana uchibata hove mafuta ekuwedzera, taura nachiremba wako pamusoro pengozi. Angave achida kuti iwe kuderedze kuyerwa kwako.
Sources:
"Hove neOmega-3 Fatty Acids." AmericanHeart.org . 2008. American Heart Association. 13 Sep. 2008.
"Hove, Nhamba dzeMercury neOmega-3 Fatty Acids." AmericanHeart.org . 2008. American Heart Association. 13 Sep. 2008.
Gebauer, Sarah K., Tricia L. Psota, William S. Harris, naPenny M. Kris-Etherton. "N-3 Fatty Acid Dietary Zvinyorwa uye Zvokudya Zvitubu Kubudirira Zvinokosha uye Mwoyo Mumuviriro Makomborero." American Journal of Clinical Nutrition. 83: 6 (2006): 1526-35. 13 Sep. 2008.
Oo, Robert, "Practical Applications of Mafuta Ehove ([Omega] -3 Fatty Acids) muChitatu Chekutanga." Journal of the American Board of Family Practice. 18 (2005): 28-36. 13 Sep. 2008.
"Omega-3 Fatty Acids, Mafuta Ehove, Alpha-Linolenic Acid." nlm.nih.gov. Medline Plus: Herbs uye Zvimwewo. 1 Mar. 2008. National Institutes of Health. 13 Sep. 2008.