Na oli ee ea omega-3 e mafura a oli e ncha e na le oli e ncha ea tlhapi?
Haeba o batla sethaleng ho thusa ho ntlafatsa maemo a hau a omega-3 fatty acids, e ka 'na eaba u utloile ka sehlahisoa sa tlhaho se bitsoang oli ea ahiflower. Mohloli oa mefuta e 'maloa ea mafura a bohlokoa a mafura, oli ea ahiflower e fetoha mefuta e meng e amohelehang ea tlhapi ea oli le oli e tsoetseng pele .
Le hoja oli ea ahiflower e se na histori e telele ea ho sebelisoa ke batho, e tsebahala e le tlatsetso ea lijo lilemong tsa morao tjena.
Bahlahisi ba re oli e sebeletsa e le mohloli oa limela o ruileng ka ho fetisisa oa khoebo oa stearidonic acid (kapa SDA, mofuta oa omega-3). Asiti ea Stearidonic e fetoloa 'meleng ho etsa docosahexaenoic acid (DHA) le eicosapentaenoic acid (EPA), mofuta oa omega-3 fatty acids ka oli ea tlhapi.
Oli ea oliflower e tsoa peo ea semela e bitsoang Buglossoides arvensis , e leng setho sa lelapa la borage . Mabitso a eona a tloaelehileng a kenyeletsa ho ja lijo-thollo tsa poone le tšimo.
Ke Hobane'ng ha Batho ba Nka Aholijene?
E bohlokoa ho bophelo bo botle ba hau, omega-3s li fumanoe ho fokotsa ho ruruha ho sa foleng-ntlha e kholo ea ho thibela maloetse. Lipatlisiso li bontša hore omega-3s e ka thusa ho fokotsa kotsi ea lefu la pelo le mefuta e meng ea kankere, hammoho le ho sireletsa khahlanong le maemo a tloaelehileng a kang osteoarthritis le khatello ea maikutlo . Ho feta moo, omega-3s e nkoa e le ea bohlokoa bakeng sa boko bo sebetsang.
Omega-3s e teng lijong tse fapa-fapaneng.
Ka mohlala, litlhapi tse mafura tse kang saalmon, tuna le halibut li phahame ho DHA le EPA, ha lijo tsa limela tse kang li-flaxse le peō ea mokopu li na le omega-3 e bitsoang alpha linolenic acid (ALA). Leha ho le joalo, batho ba bangata ba sebelisa lisebelisoa tsa lijo tse kang oli ea khauta e le mokhoa oa ho eketsa litekanyetso tsa bona tsa omega-3, hape, ho finyella melemo e mengata ea bophelo bo botle.
Karolo ea boipiletso ba ahiflower ke hore karolo e nyenyane feela ea ALA mehloling e mengata ea omega-3 fatty acids (e kang oli ea foxse) e fetoloa ho DHA le EPA. Phetoho ea stearidonic acid ho DHA le EPA e nkoa e sebetsa haholoanyane.
Kaha oli ea ahiflower e tsoa semela, e ipiletsa ho ba batlang sethala sa meroho kapa sa vegan bakeng sa oli ea tlhapi le oli ea krill (tse peli tsa mehloli e mengata haholo ea omega-3 fatty acids). Hape, ka tlhokahalo e eketsehileng ea omega-3 e tlatsang lihlahisoa tse amanang le ho tšoasa litlhapi tsa mefuta e meng ea bophelo ba leoatleng, ho boetse ho nahanoa hore oli ea ahiflower e ka etsa hore ho be le phepelo e sa feleng ea oli ea tlhapi le oli ea krill.
Hase feela mohloli oa omega-3s, oli ea ahiflower e nang le omega-6 fatty acids. Li fumanoa lihlahisoa tse 'maloa tsa limela, li-omega-6 li phetha karolo e kholo bokong bo sebetsang ho phaella ho laola metabolism le ho boloka bone ea bophelo bo botle.
Bophelo bo Botle ba Ahiflower
Hobane ho sebelisoa ha oli ea ahiflower e le pheko ea tlhaho e sa le ncha, liphuputso tse fokolang tsa saense li shebile melemo ea eona ea bophelo bo botle. Lipatlisiso tse fumanehang li kenyelletsa liteko tse 'maloa tsa bongaka, ho kenyelletsa le thuto e phatlalalitsoeng ho Journal of Nutritional Science ka 2016.
Bakeng sa thupelo ena, batho ba 40 ba phetseng hantle ba ne ba e-na le lijo tsa letsatsi le leng le le leng ka oli ea huai kapa oli e tsoetseng pele ka matsatsi a 28. Ha lihlopha tsena ka bobeli li bona ho eketseha ha maemo a ALA le EPA, ba fuoeng oli ea hemere ba ile ba matlafala haholoanyane maemong a EPA.
Phuputsong e 'ngoe, e hatisitsoeng koranteng ea Nutrients ka 2017, batho ba phetseng hantle ba 88 ba ile ba ja setsi se nang le oli ea huai, oli ea soneblomo, kapa oli e' ngoe le e 'ngoe letsatsi le letsatsi matsatsi a 28. Qetellong ea thuto, barupeluoa ba tšoaroa ka ho ts'oaetso ba bile le keketseho e khōloanyane linthong tsa bona tse itseng tse khahlanong le ho ruruha (ho akarelletsa le protheine e bitsoang interleukin-10).
Le hoja lipatlisiso tse ling li hlokahala ho fumana hore na liphello tsa bophelo bo botle ba ahiflower, liphuputso tsena li bontša hore ho na le tšebetso ea hore ho na le phalliso ea ho loantša ho fola.
Litla-morao le Polokeho Tse amehang
Ka lebaka la ho haella ha lipatlisiso ka liphello tsa bophelo bo botle, ha ho tsejoe hakaalo ka polokeho ea ho noa oli ea ahiflower. Leha ho le joalo, joalo ka liphallelo tsohle tsa omega-3, ho na le taba e itseng ea hore litekanyetso tse phahameng li ka eketsa kotsi ea ho tsoa mali. Ka hona, batho ba nang le mathata a tsoa mali (kapa mang kapa mang ea sebelisang meriana e fokolang mali) ba lokela ho ba hlokolosi ha ba ja oli ea ahiflower.
Hape ke habohlokoa ho hlokomela hore ho itlhokomela ka boits'oaro bo sa foleng ka oli ea hemere le ho qoba kapa ho lieha tlhokomelo e tloaelehileng ho ka ba le liphello tse tebileng bophelong ba hau.
Lentsoe le Tsoang ho
U ka kenya li-omega-3 ka ho ja litlhapi tse mafura (tse kang saalmon, mackerel, herring, sardine le tuna) bonyane habeli ka beke. Haeba u sa je litlhapi, leka ho ntlafatsa lijo tsa hau le lijo tse kang li-flaxseed, soya, peo ea mokopu le walnuts.
Ho ka etsahala hore ho noa lijo tse kang oli ea ahiflower ho ka tlatsa likheo tsa phepo e nepahetseng lijong tsa hau le ho u thusa ho fumana litebelisoa tse ntle tsa omega-3s. Haeba u e-na le matšoao a kang mokhathala, mohopolo o sa khonehang, khatello ea mantlha le ho tsamaisoa hampe, buisana le ngaka ea hau ka hore na u hloka ho qala ho noa li-omega-3.
> Mehloli:
> Lefort N, LeBlanc R, Giroux MA, Surette ME. Tšebeliso ea Buglossoides arvensis peo ea oli e bolokehile 'me e eketsa lisele tsa nako e telele tsa n-3 mafura a linotsi tse fetang fate ea peo ea oli - liphello tsa mohato oa pele oa teko ea lits'oaelo. J Nutriti Sci. 2016 Jan 8; 5: e2.
> Lefort N, LeBlanc R, Surette ME. Dietary Buglossoides Arvensis Oil e eketsa ho potoloha n-3 Polyunsaturated Fatty Acids ka mokhoa o ts'oanang le o ntlafatsang Lipopolysaccharide-Stimulated Tekanyo e 'ngoe ea mali ea Interleukin-10-A Lebelo le laoloang ke Placebo. Metsoako. 2017 Mar 10; 9 (3).
> Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA le DHA: melemo ea bophelo bo botle bophelong bohle. Adv Nutr. 2012 Jan; 3 (1): 1-7.
> Boikarabello: Boitsebiso bo boletsoeng sethaleng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.