Melemo ea Monyetla
Kakaretso
Li-omega-3 fatty acids ke lijo tse tloaelehileng tsa phepo e nepahetseng hangata e nkiloe ka mofuta oa oli ea tlhapi kapa oli ea foxse. Li khetholloa e le mafura a polyunsaturated, e 'ngoe ea mafura a "ntle" (ho fapana le mafura a "maholo", a tletse.)
Omega-3s ho lumeloa hore e phetha mesebetsi e mengata ea bohlokoa, ho akarelletsa:
- Ho thusa ntlafatso ea boko le mosebetsi,
- Ho fokotsa ho ruruha,
- Ho fokotsa bohloko le bohloko ba pelo,
- Ho thibela lefu la pelo,
- Ho fokotsa khatello ea mali,
- Kotsi e tlaase ea kankere , lefu la tsoekere le lefu la Alzheimer.
Li ka boela tsa thusa ho fokotsa khatello ea kelello , lefu la phumama , linako tse bohloko , le ramatiki ea lefu la rumatoid . Leha ho le joalo, bopaki ha bo thata hakaalo libakeng tsena.
Omega-3s bakeng sa Fibromyalgia & Chronic Chronic Fatigue Syndrome
Liphuputso tse ling li bontša hore omega-3s e ka ntlafatsa matšoao a fibromyalgia le boloetse bo sa feleng ba mokhathala . Phuputso e 'ngoe e bontšitse hore omega-3 fatty acids ke e' ngoe ea li-supplement tse tloaelehileng tse nkiloeng ke batho ba nang le fibromyalgia.
Bafuputsi ba bang ba etsa qeto ea hore omega-3 fatty acids e ka thusa ho fokotsa khatello ea mali, e leng lipatlisiso tse bontšang hore li ka phetha karolo maemong ana.
Batho ba bangata ba nka li-supplement omega-3, kapa ba ja lijo tse nang le omega-3s, e le hore ba loantše ho ruruha. Ho nahanoa hore lefu la mokhathala oa nako e telele le amana le li- cytokines tsa pro-inflammatory. Liphuputso tse ling li bontša hore fibromyalgia e ka 'na ea akarelletsa ho ruruha ha fascia .
Ha re tsebe hore na ba thusa ho loantšana le ho se sebetse ho na le moelelo ("fibro fog") kapa mefuta e ikhethang ea bohloko ba maemo ana kapa likarolo tse sa tloaelehang tsa lefu la pelo tse sa tloaelehang .
Tekanyo
Litsebi tse ling tsa bophelo bo botle li khothalletsa hore batho ba sa jeng lijo tse nang le omega-3s ba nka li-milligram tse 500 ka letsatsi ka li-supplement.
Lingaka li ka 'na tsa khothaletsa hore batho ba nang le maemo a itseng, a kang lefu la pelo, ba nke ho eketsehileng. Ke habohlokoa hore u buisane le ngaka ea hau ka litlhoko tsa hau tsa tlatsetso.
Lijong Tsa Hao
U ka fumana omega-3 fatty acids lijo tse 'maloa lijo tse akarelletsang:
- Litlhapi tse mafura (salmon, tuna, herring, sardine, anchovies),
- Leoatle la leoatle,
- Algae,
- Walnuts,
- Canola le oli e nang le mafura,
- Lisebelisoa le oli e tsoetseng pele,
- Li-soya.
Litla-morao
Hobane omega-3s ke tlhaho ha e bolele hore e sireletsehile bakeng sa motho e mong le e mong kapa ka chelete leha e le efe. Ke habohlokoa hore u tsebe litla-morao tse ka khonehang.
Litla-morao tse tloaelehileng li akarelletsa
- Ho otloa ke mpa,
- Letšollo,
- Burping e eketsehileng,
- Ho tsuba / ho hlahisa reflux,
- Mahlaba a mpeng le bloating.
Batho ba bang ha ba rate "tlhapi" ho latsoa li-supplement tsena li ka tloha ka morao. Ho ba nka ka lijo ho ka thusa ho fokotsa bothata bona hammoho le litla-morao tse ling. E ka boela ea thusa ho qala ka tekanyo e tlase 'me butle-butle e e eketse.
Le ha e le ntho e sa tloaelehang maemong a fokolang, omega-3s e ka eketsa kotsi ea ho tsoa mali, ho kenyelletsa mofuta oa stroke . Meriana e phahameng e ka boela ea amahanngoa le nosebleeds le mali ka morong. Ho eketseha ha tsoekere ea mali ho batho ba nang le lefu la tsoekere hoa khoneha, empa ha ho joalo.
Ba nang le bothata bo tebileng ba ho tepella maikutlong kapa lefu la ho ferekana kelellong ba ka 'na ba e-ba le boikutlo ba ho sithabela, ho se phomole kapa ho utloahala ha letlalo.
Litlhapi tse ling li na le litšila, ho akarelletsa li-biphenyl tse nang le polychlorinated (PCBs), dioxin le methylmercury. Lintho tsena li lumeloa hore li hahoa ka nama, eseng oli, kahoo li-supplement li nkoa li sireletsehile.
Nako e telele ea tlatsetso e ka 'na ea baka tšenyo ea vithamine E. Ngaka ea hau e ka u leka bakeng sa bothata bona.
Na ho Loketse Uena?
Kamehla ke maikutlo a matle ho bua le ngaka ea hau mabapi le lisebelisuoa tseo u ka ratang ho li leka e le hore u ka tiisa hore e ke ke ea e-ba bothata ka meriana efe kapa efe kapa maemo a hau.
Leha ho le joalo, omega-3 ka kakaretso e nkoa e sireletsehile 'me e fumaneha habonolo kae kapa kae moo e rekisang li-supplements, kahoo ho bonolo ho eketsa tsamaiso ea hau ea phekolo.
Lisebelisoa Tse eketsehileng bakeng sa Bohloko le Tender
- Magnesium Malate
- Vithamine D
- Lisebelisoa tseo ho lekanyetsa li-neurotransmitters (tse thathamisitsoeng ka tlase) li ka thusa ho fokotsa bohloko ba fibromyalgia
Lisebelisoa tse eketsehileng bakeng sa Mosebetsi oa Bongo
Lisebelisoa:
Dyall SC, Michael-Titus AT. Meriana ea moriana. 2008; 10 (4): 219-35. Melemo ea kelello ea omega-3 fatty acids.
Ko GD, et al. Koranta ea kliniki ea bohloko. 2010 Feb; 26 (2): 168-72. Omega-3 fatty acids bakeng sa bohloko ba kelello: lihlooho tse ling.
Liptan GL. Journal ea Bodywork le Movement Therapies. 2010 Jan; 14 (1): 3-12 Fascia: Ha ho na letho le amanang le kutloisiso ea rona ea lefu la fibromyalgia.
Maes M. Tsoelo-pele ka neuro-psychopharmacology le lefu la kelello la likokoana-hloko. Ketsahalo e thahasellisang le e sa hlahisoang ke hona joale: Ho tepella maikutlong le lefu la mokhathala o sa foleng ke pontšo ea litsela tsa ho ruruha, tsa oxidative le tsa nitrosative.
Maes M, Mihaylova I, Leunis JC. Neuro endocrinology mangolo. 2005 Dec; 26 (6): 745-51. Ha e le mokhathala o sa foleng oa khatello ea mali, mahlakore a fokotsehileng a omega-3 a poly-insaturated mafura a acids a amana le ho theola li-zinc serum le likooa T activation cell.
Ozgocmen S, et al. Rheumatology international. 2006 May; 26 (7): 585-97. Likhopolo tsa morao-rao ka pathophysiology ea fibromyalgia: karolo e ka 'nang ea e-ba teng ea khatello ea mali le nitric oxide.
Ozgocmen S, et al. Rheumatology International. 2006 May; 26 (7): 598-603. Sebaka sa antioxidant, lipid peroxidation le nitric oxide ka fibromyalgia: etiologic le mathata a phekolo.
Ozgocmen S, et al. Koranta ea Machaba ea litsebi tsa phekolo ea meriana le litlhare. Phello ea omega-3 fatty acids tsamaisong ea lefu la fibromyalgia.
Shaver JL, et al. Litaba tsa bophelo bo botle ba basali. Meriana ea boipheliso le litlama le tšebeliso e sebelisoang ke basali ba nang le le ntle le fibromyalgia.
Tithi e hole haholo, Tamizi B. Tlhahlobo ea bongaka. 2002 Mar; 58 (3): 249-50. Phekolo ea lefu le sa foleng la mokhathala ka ho ja lijo tse nang le omega-3 fatty acid-maikutlo a molemo?