Mafura a Omega-3 - E ntle bakeng sa pelo ea hau

Omega-3 fatty acids ke mofuta oa mafura a polyunsaturated. Re hloka mafura ana ho aha lisele tsa boko le mesebetsi e meng ea bohlokoa. Omega-3s e thusa ho boloka pelo ea hau e phetse hantle hape e sirelelitsoe khahlanong le stroke. Li boetse li thusa ho ntlafatsa bophelo ba pelo ea hau haeba u se u ntse u na le lefu la pelo.

'Mele oa hau ha o etse omega-3 fatty acids ka boeona. U hloka ho li fumana lijong tsa hau. Litlhapi tse ling ke mehloli e metle ka ho fetisisa ea omega-3s. U ka li fumana lijong tsa limela.

Omega-3 fatty acids e lokela ho etsa karolo ea 5% ho isa ho 10% ea likhalori tsohle tsa hau.

Omega-3 e molemo bakeng sa pelo ea hau le methapo ea mali ka litsela tse 'maloa.

• Li fokotsa triglycerides, mofuta oa mafura maling a hau.
• Ba fokotsa menyetla ea ho ba le pelo e sa tloaelehang (arrhythmias).
• Li liehisa lejoe le lengata le nang le mafura, k'holeseterole le calcium, le thatafatsang le ho thiba methapo ea hau.
• Li thusa ho theola khatello ea mali hanyane.

Mafura ana a phetseng hantle a ka thusa ka mofetše, khatello ea maikutlo, ho ruruha le ADHD. Litsebi tsa bophelo bo botle li ntse li fumana melemo eohle ea omega-3 fatty acids.

American Heart Association (AHA) e khothaletsa ho ja bonyane li-servings tse 2 ka beke tsa litlhapi tse nang le omega-3s tse ngata. Ho sebeletsa ke li-ounise tse 3,5 (100 grams), e kholo ho feta buka ea cheke. Litlhapi tse nang le oli tse nang le omega-3s li kenyelletsa:

• Salemone
• Mackerel
• Tuna ea Albacore
• Trout
• Litlhapi

Litlhapi tse ling li ka silafatsoa ke mercury le lik'hemik'hale tse ling. Ho ja litlhapi tse silafalitsoeng ho ka baka likotsi tsa bophelo bo botle ho bana ba banyenyane le bakhachane.

Haeba o amehile ka mercury, o ka fokotsa menyetla ea ho pepeseha ka ho ja litlhapi tse fapaneng.

Bakhachane le bana ba lokela ho qoba litlhapi tse nang le litekanyetso tse phahameng tsa mercury. Tsena li kenyelletsa:

• Swordfish
• Shaka
• King mackerel
• Litlhapi

Haeba u le lilemo li bohareng kapa ho feta, melemo ea ho ja litlhapi e feta likotsi life kapa life.

Litlhapi tse nang le oli, joalo ka salmon le tuna, li na le mefuta e 2 ea omega-3s. Tsena ke EPA le DHA. Ka bobeli li na le melemo e tobileng bakeng sa pelo ea hau.

U ka fumana mofuta o mong oa omega-3, ALA ho lioli, linate le limela. ALA e thusa pelo ea hau, empa eseng ka kotloloho joalo ka EPA le DHA. Le ha ho le joalo, ho ja linate, lipeo, le lioli tse phetseng hantle hammoho le litlhapi ho ka u thusa ho fumana mafura ana a phetseng hantle.

Mehloli ea limela tsa omega-3s e kenyelletsa:

• Linonyana tsa folaxe le oli ea folaxe
• Li-walnuts
• Peo ea Chia
• Oli ea canola le oli ea soya
• Linaoa tsa soya le tofu

Har'a lijo tsohle tse thehiloeng limela, limela tsa folaxe le oli ea folaxe li na le ALA e phahameng ka ho fetisisa. U ka ja folaxe e koahetsoeng ka holim'a granola kapa ka li-smoothies. Oli e tlatsitsoeng e ea hantle moaparong oa salate.

Boholo ba litsebi tsa bophelo bo botle ba lumela hore tsela e molemohali ea ho fumana melemo ea omega-3 ke ka lijo. Lijo tse felletseng li na le limatlafatsi tse ngata ntle le omega-3s. Tsena kaofela li sebetsa hammoho ho boloka pelo ea hau e phetse hantle.

Haeba u se u ntse u e-na le lefu la pelo kapa triglycerides e phahameng, u ka rua molemo ka ho ja omega-3 fatty acids e phahameng. Ho ka ba thata ho fumana li-omega-3 tse lekaneng ka lijo. Botsa ngaka ea hau hore na ekaba mohopolo o motle ho nka litlatsetso tsa oli ea tlhapi.

Cholesterol - omega-3s; Atherosclerosis - omega-3s; Ho thatafala ha methapo ea mali - omega-3s; Boloetse ba methapo ea mali - omega-3s; Lefu la pelo - omega-3s

• Omega-3 mafura a acid

Setsi sa sebaka sa marang-rang sa Patlisiso le Bophelo bo Botle. Omega-3 fatty acids le lefu la pelo: tlhahlobo e hlophisitsoeng e hlophisitsoeng. kahehe.hehehehehehehe.ahrq.gov/products/fatty-acids-cardiovascular-disease/research. E ntlafalitsoe ka Mmesa 2018. E fihlile ka la 13 Pherekhong 2020.

Eckel RH, Jakicic JM, Ard JD, le al. Tataiso ea AHA / ACC ea 2013 mabapi le taolo ea bophelo ho fokotsa likotsi tsa pelo: tlaleho ea American College of Cardiology / American Heart Association Task Force mabapi le Litataiso tsa Tloaelo. J Ke Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 phatlalalitsoe.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. Khokahano ea phepo e nepahetseng le bophelo bo botle le mafu. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 26th. Philadelphia, PA: Elsevier; 2020: khaolo ea 202.

Mozaffarian D. Phepo e nepahetseng le mafu a pelo le methapo. Ka: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Lefu la pelo la Braunwald: Buka ea bongaka ea meriana ea pelo. 11th ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 49.

Lefapha la Temo la Amerika le Lefapha la Bophelo le Litšebeletso tsa Botho la US. Tataiso ea lijo bakeng sa Maamerika, 2020-2025. La 9th. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. E ntlafalitsoe ka December 2020. E fihlile ka la 25 Pherekhong 2021.

• Mafura a Lijo
• Mokhoa oa ho theola cholesterol le lijo
• Mokhoa oa ho Thibela Mafu a Pelo