Zuciya-Amfanin Aminci na Kifi, Kwayoyi, da Kifi Kifi
Omega-3 fatty acid zai iya rage ƙananan cholesterol da matakan triglyceride. Zaka iya shigar da waɗannan a cikin abincinka ta cin wasu nau'o'in kifi da kwayoyi ko ta hanyar daukar nauyin kari kamar man fetur. An yi la'akari da "ƙwayoyin lafiya," acid mai-omega-3 na iya samar da wasu cibiyoyin lafiya na zuciya da kuma taimakawa wajen kare cutar cututtukan zuciya.
Mene ne Omega-3 Fatty Acids?
Acid Omega-3 sune nau'o'in fatsan polyunsaturated da aka samo a cikin kifin kifi, kayan shuka, da wasu kari.
Wadannan ƙwayoyin sun hada da:
- ALA (alpha-linolenic acid)
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
AlA yana samuwa a matsayin ƙarin, amma ana iya samuwa a cikin wasu kayan shuka, ciki har da tsaba (musamman ma tsaba da flaxseed), waken soya, da kwayoyi.
EPA da DHA suna samuwa a cikin wadannan abinci:
- Kudancin kifi, ciki har da anchovy, salmon, tuna, halibut, herring, da sardines.
- Wasu kwayoyi, ciki har da walnuts da almonds .
- Ƙari, ciki har da waɗanda aka lakafta su kamar mai kifi, hanta man fetur, da krill mai. Wadannan yawanci sun ƙunshi nau'o'in nau'i daban-daban na EPA da DHA.
Dukkan nau'o'in nau'in omega-3 guda uku ana kiranta su "ƙwayoyin lafiya" saboda basu bayyana don inganta atherosclerosis ba , wanda ke haɗuwa da haddasa cututtukan zuciya. Duk da haka, binciken da farko ya binciki sakamakon da DHA da EPA suke kan rage rage lipids da saukar da hadarin cututtukan zuciya. Ana ci gaba da nazarin ALA amma mai yiwuwa ya zama ƙasa mai tasiri.
Ta yaya Omega-3s ke shafi Lipids?
DHA da EPA sun fara nazarin lokacin da suke kallo akan cewa omega-3 fats na da matakan lipid. Kwayoyin da aka saba amfani da ita na EPA da DHA da suke amfani da su a cikin waɗannan nazarin sun danganta tsakanin 900 MG da 5 grams a rana.
Don cimma wannan adadin, zaka buƙaci cinye mai yawa mai kifi, kwayoyi, tsaba, da sauran abinci waɗanda ke dauke da wadannan ƙwayoyin.
Za a iya amfani da kayan da za a iya amfani da su don kawo karin ƙwayar omega-3 a cikin abincinku kuma taimakawa wajen cimma burin da ake bukata. Overall, omega-3 fats suna da tasirin tasiri a kan matakan kawan ku.
Omega-3 fats suna da tasiri a kan matakan triglyceride:
- Ɗaya daga cikin binciken ya nuna cewa ingiyon 900 mg na omega-3 acid a kowace rana ya haifar da raguwar kashi 4 a cikin matakan triglyceride bayan kimanin watanni shida.
- Mafi yawan tasirin omega-3 da aka yi amfani da shi a mafi yawan karatu shine tsakanin 2 da 4 grams. Wannan ya haifar da raguwar cututtuka tsakanin 25 zuwa 45 bisa dari.
- Amfanin acid acid omega-3 a kan triglycerides yana nuna cewa ya zama kashi-dogara. Wannan yana nufin cewa mafi yawan albarkatun mai omega-3 da aka haɓaka, ƙananan matakan triglyceride zasu fada.
- Omega-3 acid fatty acid sunyi kama da tasirin da aka dauka a kwanan nan kuma sunyi aiki mafi kyau yayin bin abinci mai kyau.
- Kowane mutum da ƙananan matakan triglyceride (mafi girma fiye da 500 mg / dL) ya bayyana don samun mafi yawan amfãni daga omega-3 fatty acid supplementation.
Kodayake EPA- da DHA dauke da samfurori na iya rage matakan triglyceride, zasu iya rinjayar wasu sassa na bayanin ku na lipid.
- Omega-3 fats iya dan kadan tada LDL cholesterol . Wannan canji, duk da haka, yana da ladabi kuma ya kasance daga kashi 3 zuwa 10.
- Omega-3 fats-duk da kara LDL-ma ƙara yawan LDL. Ƙananan ƙwayoyin LDL zasu iya ƙara yawan haɗarin bunkasa atherosclerosis, yayin da ƙwayoyin LDL da yawa suna dauke da amfani ga lafiyar zuciyarka.
- Yin amfani da albarkatun mai-omega-3 kuma yana nuna ƙaramin girman matakai na HDL .
Sauran Zuciya-Amfanin lafiya na Omega-3 Fats
Bayan samun tasiri mai kyau akan labarun ka, lipis omega-3 kuma suna da tasiri mai tasiri akan wasu bangarorin zuciyarka.
- Magunguna Omega-3 sun kasance suna taimakawa wajen ci gaba da yin kullun zuciyarka. Wannan yana da mahimmanci ga marasa lafiya da ke fuskantar hadarin zuciya saboda arrhythmias shine babban dalilin mutuwar zuciya a Amurka.
- Magunguna Omega-3 na iya inganta aikin jini.
- Nazarin da aka nuna sun nuna cewa kwayoyin Omega-3 na iya rage jini da kuma zuciya.
- Maciyar Omega-3 zai iya rage ƙin ƙonewa a cikin asibitoci mafi girma.
- Binciken da ya gabata ya nuna cewa mutanen da ke dauke da cutar da jijiyoyin jini suna cinye man fetur na iya haifar da haɗarin mutuwa ta mutuwa da mutuwa saboda cutar cututtukan zuciya.
Dokar Omega-3 Fatty Acids vs.OTC Ƙarin
Dokar omega-3 mai yawan gaske ya ƙunshi wasu nau'o'in halitta ko gyare-gyaren siffofin omega-3. An tsarkake su kuma suna kawar da ƙazantattun abubuwa irin su trans-fats, mercury, ko wasu masu gurbatawa.
Ƙarin abin da aka samo a kan-da-counter (OTC) an lasafta shi a matsayin "abincin" da Cibiyar Abinci da Drugura ta Amurka (FDA). Sabili da haka, ba dole ba ne su shawo kan tafiyar matakai na tsarkakewa ko nazari na inganci cewa kwayoyi sunyi amfani da kwayoyi.
Abubuwan da ake amfani da shi sunadarai-omega-3 ne yawancin mutanen da suke dauke da matakan triglyceride masu tasowa da yawa wadanda suke buƙatar ƙwayoyin omega-3 masu yawa don kawo su.
Yaya Yawan Ya kamata Na Ɗauki kowace rana?
Omega-3 albarkatun mai suna samuwa a cikin wasu nau'o'in abinci da kari, ciki har da man fetur. Nazarin sun gano cewa DHA da EPA da ke cikin man fetur na iya haifar da canje-canjen da yawa a cikin cututtuka masu yawa na cututtuka na zuciya, ko da yake kifi ne mafi inganci.
Wasu masana, ciki har da Ƙungiyar Zuciya ta Amirka, ta bayar da shawarar yin cin abinci guda zuwa biyu na mai kifi a mako daya. Ɗaya daga cikin hidima yana kunshe da 3 1/2 oci na kifin dafa.
Idan ba ku ci kifaye masu yawa ba, za a iya la'akari da man fetur na man fetur da ke dauke da nau'i daya na omega-3. Duk da haka, kada ku ƙara karfin ku ba tare da tuntuba da mai ba da sabis na kiwon lafiya ba. Hanyoyin hakar omega-3 masu tsayi fiye da 3 grams a rana zasu iya shafar labarunku, yana haifar da zubar da jini da kuma karawa sauƙi.
Kalma Daga
Shaidun ya nuna cewa hada kayan acid mai omega-3 a cikin abincinka zai iya samun tasiri a kan matakan cholesterol. Mafi kyawun tushe shine kifi ne da sauran abinci waɗanda ke dauke da wadannan ƙwayoyin lafiya. Idan ka zaɓa don ƙara ƙarin kari, yana da kyau don duba tare da mai bada sabis na kiwon lafiya don tabbatar kana samun adadin kuɗi.
> Sources:
> Ƙungiyar Zuciya ta Amirka. Kifi da Omega-3 Fatty Acids. 2017.
> Dipiro JT, Talbert RL. Pharmacotherapy: A Pathophysiologic Approach. 10th ed. New York, NY: McGraw-Hill Education; 2017.
> Jain AP, Aggarwal KK, Zhang PY. Omega-3 Fatty Acids da cututtukan zuciya. Binciken Turai don Kimiyya da Kimiyyar Pharmacological . 2015; 19 (3): 441-445.
> Zibaeenezhad MJ, Ghavipisheh M, Attar A, Asalin A. Magana akan Ƙarfin Omega-3 Ƙari da Kifi Fresh a Labarin Lipid: A Randomed, Open-Labeled Trial. Gina Jiki & Ciwon sukari . 20177 (12): 1. Doi: 10.1038 / s41387-017-0007-8.