Melemo ea Bophelo bo Botle ba Litlhapi, Manate le Oli ea Litlhapi
Omega-3 fatty acids e ka fokotsa likarolo tsa k'holeseterole le triglyceride. O ka kenyelletsa sena ka lijo tsa hau ka ho ja mefuta e itseng ea litlhapi le linate kapa ka ho nka lisebelisoa joaloka oli ea tlhapi. Ho nkoa "mafura a phetseng hantle," omega-3 fatty acids e ka boela ea fana ka melemo e meng ea bophelo bo botle le ho thusa ho thibela lefu la pelo.
Omega-3 Fatty Acids ke Eng?
Li-omega-3 fatty acids ke mefuta ea mafura a polyunsaturated a fumanoang litlhapi tse mafura, lihlahisoa tsa limela le lisebelisoa tse itseng.
Mafura ana a kenyelletsa:
- ALA (alpha-linolenic acid)
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
ALA e fumaneha e le setsi sa tlatsetso, empa e ka boela ea fumanoa lihlahisoa tse fapaneng tsa limela, ho kopanyelletsa le peo (haholo-holo peo ea pea le li-flaxseed), soya le linate.
EPA le DHA hangata li fumanoa lijong tse latelang:
- Litlhapi tse mafura, ho akarelletsa le anchovy, saalmon, tuna, halibut, herring, le sardine.
- Linate tse ling, ho akarelletsa le li-walnuts le lialmonde .
- Lisebelisoa, ho akarelletsa le tse ngotsoeng e le oli ea tlhapi, oli ea cod le oli ea krill. Hangata tsena li na le likarolo tse ngata tsa EPA le DHA.
Mefuta eohle e meraro ea mafura a omega-3 a bitsoa "mafura a bophelo bo botle" hobane ha a bonahale eka a khothalletsa batho hore ba be le lefu la pelo, le amanang le ho baka lefu la pelo. Leha ho le joalo, liphuputso li 'nile tsa hlahloba haholo-holo phello eo DHA le EPA ba nang le eona ho fokotsa lipids le ho theola kotsi ea lefu la pelo. ALA e ntse e tsoela pele ho ithuta empa e ka 'na ea se ke ea sebetsa hantle.
Omega-3s e ama Lipids joang?
DHA le EPA li 'nile tsa ithutoa ka ho khetheha ha li sheba hore mafura a omega-3 a na le likhahla tsa lipid. Meriana e tloaelehileng ea EPA le DHA e sebelisitsoeng lipatlisisong tsena e ne e le pakeng tsa 900 mg le 5 dikgerama ka letsatsi.
E le hore u finyelle chelete eo, u tla hloka ho ja litlhapi tse ngata, linate, peō le lijo tse ling tse nang le mafura ana.
Lisebelisoa li ka sebelisoa ho tlisa mafura a mangata a omega-3 lijong tsa hau le ho thusa ho finyella sepheo sa sepheo. Ka kakaretso, mafura a omega-3 a bonahala a na le tšusumetso e ntle lipakeng tsa lipid.
Mafura a Omega-3 a na le phello e ikhethang maemong a triglyceride:
- Phuputso e 'ngoe e bontšitse hore ho noa limilione tse 900 tsa mafura a mafura a omega-3 letsatsi le leng le le leng ho entse hore karolo ea 4 lekholong ea diminete ea triglyceride e fokotsehe ka mor'a likhoeli tse tšeletseng.
- Mokhoa o atlehang ka ho fetisisa oa omega-3 o sebelisitsoeng lithutong tse ngata o ne o le pakeng tsa 2 le 4 grams. Sena se ile sa fella ka ho theoha ha triglycerides pakeng tsa 25 le 45 lekholong.
- Katleho ea omega-3 fatty acids ka triglycerides e bonahala e itšetlehile ka lethal dose. Sena se bolela hore ha omega-3 fatty acids e kenngoa haholo, mahlakore a hau a triglyceride a tla theoha.
- Li-omega-3 fatty acids li bonahala li ama lik'hamphani tsa morao-rao tsa triglycerides mme li sebetsa hantle ha li latela lijo tse phetseng hantle.
- Batho ba nang le maemo a phahameng a triglyceride (ba fetang 500 mg / dL) ba bonahala ba fumana molemo o moholo ho omega-3 fatty acid supplementation.
Le hoja lihlahisoa tsa EPA- le DHA li ka fokotsa maemo a triglyceride, li ka 'na tsa ama likarolo tse ling tsa boemo ba hau ba molomo.
- Mafura a 3 a Omega a ka phahamisa lLLL ea cholesterol ea hau hanyenyane feela. Phetoho ena, leha ho le joalo, e itekanetse 'me e na le karolo ea 3 ho ea ho 10 lekholong.
- Mafura a Omega-3-ho sa tsotellehe ho eketsa LDL ea hau-hape e eketsa boholo ba LDL ea hau. Likaroloana tse nyenyane tsa LDL li ka eketsa menyetla ea hau ea ho ba le lefu la atherosclerosis, athe lihlopha tse kholo tsa LDL li nkoa li le molemo bakeng sa bophelo bo botle ba pelo ea hau.
- Ho nka omega-3 fatty acid e boetse e bonahala ho eketsa litekanyetso tsa HDL .
Melemo e Nang le Melello ea Bophelo ba Omega-Mafura a 3
Ntle le ho ba le phello e ntle litulong tsa hau tsa molomo, mafura a omega-3 a boetse a na le phello e ntle likarolong tse ling tsa bophelo ba pelo ea hau.
- Mafura a Omega-3 a bonahala a thusa ho boloka pelo ea hao e otla ka tekanyo e tloaelehileng. Sena ke sa bohlokoa ho bakuli ba kotsing ea lefu la pelo hobane arrhythmias ke sesosa se ka sehloohong sa ba shoang lefu la pelo United States.
- Mafura a Omega-3 a ka ntlafatsa mosebetsi oa methapo ea mali.
- Liphuputso li bontšitse hore mafura a omega-3 a ka fokotsa khatello ea mali le tekanyo ea pelo.
- Mafura a Omega-3 a ka fokotsa ho ruruha ha tekanyo e kholoanyane.
- Liphuputso tse fetileng li bontšitse hore batho ba nang le lefu la pelo ba jang oli ea tlhapi ba ka 'na ba fokotsa kotsi ea ho shoa ka tšohanyetso le lefu ka lebaka la lefu la pelo.
Omega-3 Fatty Acids le Litefiso tsa K'homphieutha
Kemiso ea omega-3 fatty acid e ngotsoeng ka molao e na le mefuta e meng ea tlhaho ea omega-3 fatty acids ea tlhaho kapa e fetotsoeng. Ba hloekisitsoe mme ba tlosa litšila tse kang li-trans-fat, mercury kapa litšila tse ling.
Lisebelisoa tse fumanehang ka holimo-ea-counter (OTC) li aroloa e le "lijo" tsa US Food and Drug Administration (FDA). Ka lebaka leo, ha ho hlokahale hore ba kenelle mekhoeng e hloekileng ea ho hloekisa kapa lithuto tsa katleho tseo moriana oa ngaka o lokelang ho o etsa.
Hangata omega-3 fatty acids e ngotsoe ka molao e atisa ho nkoa ke batho ba nang le litekanyetso tse phahameng tsa triglyceride tse nang le tlhokahalo e kholo ea mafura a omega-3 ho tlisa triglycerides.
Ke Lokela ho Nka Matsatsi a Mangata Hakae?
Li-omega-3 fatty acids li fumaneha ka mefuta e fapaneng ea lijo le li-supplement, ho akarelletsa le oli ea tlhapi. Liphuputso li fumane hore DHA le EPA tse fumanehang ka oli ea tlhapi li ka hlahisa liphetoho tse ntle maemong a 'maloa a kotsi bakeng sa maloetse a pelo, le hoja litlhapi tse ncha li sebetsa hantle.
Litsebi tse ling, ho akarelletsa le American Heart Association, li khothalletsa ho ja tlhapi e le 'ngoe ho tse peli ka beke. Tšebeletso e 'ngoe e na le li-ounces tse 3/2 tsa tlhapi e phehiloeng.
Haeba u sa je litlhapi tse ngata, tlatsetso ea oli ea tlhapi e nang le oli e 'ngoe ea omega-3 e ka nkoa. Leha ho le joalo, ha ua lokela ho eketsa lethal dose pele u sa buisane le mofani oa hao oa tlhokomelo ea bophelo. Tekanyetso e phahameng ea omega-3 mafura a acids ho feta ligrama tse 3 ka letsatsi e ka ama liplateleteng tsa hau, eu etsa hore u phalle le ho khoba habonolo.
Lentsoe le Tsoang ho
Bopaki bo bontša hore ho kenyelletsa omega-3 fatty acids ho lijo tsa hau ho ka ba le tšusumetso e ntle lihlopheng tsa k'holeseterole tsa hau. Mohloli o motle ka ho fetisisa ke tlhapi e ncha le lijo tse ling tse nang le mafura a phetseng hantle. Haeba u khetha ho eketsa setlhakane, ho molemo ho hlahloba le mofani oa hao oa tlhokomelo ea bophelo ho tiisa hore u fumana chelete e lekaneng.
> Mehloli:
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