Litla-morao tse sa tsejoeng tse 8 tsa oli ea tlhapi e ngata haholo

Litaba

• 1. Tsoekere e Phahameng ea Mali
• 2. Ho tsoa mali
• 3. Khatello ea mali e tlase
• 4. Letšollo
• 5. Mokelikeli oa Acid
• 6. Leqeba
• 7. Vitamin A Chefo
• 8. Ho hlobaela
• Ho na le Ho Hongata Hakae?
• Ntlha ea Bohlokoa

Oli ea tlhapi e tsebahala ka leruo la eona la thepa e khothalletsang bophelo bo botle.

Ho ruile mafura a mafura a omega-3 a nang le phepo e ntle, oli ea tlhapi e bontšitsoe e fokotsa triglycerides ea mali, e imolla ho ruruha ebile e nolofatsa matšoao a maemo a kang ramatiki ea ramatiki ().

Leha ho le joalo, oli ea tlhapi e ngata ha se kamehla e leng betere, 'me ho nka tekanyetso e phahameng haholo ho ka bang kotsi ho feta molemo bophelong ba hau.

Mona ke litla-morao tse ka bang 8 tse ka hlahang ha o ja oli ea tlhapi e ngata kapa omega-3 fatty acids.

1. Tsoekere e Phahameng ea Mali

Phuputso e 'ngoe e bonts'a hore ho tlatselletsa ka mafura a mangata a omega-3 ho ka eketsa maemo a tsoekere maling ho batho ba nang le lefu la tsoekere.

Ka mohlala, phuputso e 'ngoe e nyane e fumane hore ho nka ligrama tse 8 tsa mafura a omega-3 ka letsatsi ho lebisitse ho keketseho ea 22% maemong a tsoekere maling ho batho ba nang le lefu la tsoekere la mofuta oa 2 nakong ea libeke tse robeli ().

Lebaka ke hore tekanyetso e kholo ea omega-3s e ka tsosa tlhahiso ea tsoekere, e ka tlatsetsang maemong a phahameng a tsoekere ea mali ea nako e telele ().

Leha ho le joalo, lipatlisiso tse ling li hlahisitse liphetho tse hanyetsanang, ho fana ka maikutlo a hore ke litekanyetso tse phahameng haholo tse amang tsoekere ea mali.

Ebile, tlhahlobo e 'ngoe ea lithuto tse 20 e fumane hore litekanyetso tsa letsatsi le letsatsi tsa ligrama tse 3.9 tsa EPA le ligrama tse 3.7 tsa DHA - mefuta e' meli e meholo ea omega-3 fatty acids - ha e na tšusumetso maemong a tsoekere ea mali bakeng sa batho ba nang le lefu la tsoekere la mofuta oa 2 ( ).

Kakaretso Ho nka tekanyetso e phahameng ea omega-3 fatty acids ho ka tsosa tlhahiso ea tsoekere, e ka lebisang ho eketsa tsoekere maling - leha bopaki ba mahlale bo sa felle.

2. Ho tsoa mali

Marinini le mali a tsoang ka mali ke tse ling tsa litla-morao tse sebelisoang ke oli e ngata ea tlhapi.

Phuputso e 'ngoe ho batho ba 56 e fumane hore ho tlatselletsa ka 640 mg ea oli ea tlhapi ka letsatsi nakong ea libeke tse' ne ho fokotsa ho koala mali ho batho ba baholo ba phetseng hantle ().

Ntle le moo, phuputso e 'ngoe e nyane e bonts'itse hore ho nka oli ea tlhapi ho ka amahanngoa le kotsi e kholo ea ho tsoa mali, ho tlaleha hore 72% ea bacha ba nkileng ligrama tse 5-5 tsa oli ea tlhapi letsatsi le leng le le leng nosebleeds ea mali e le litla-morao (7).

Ka lebaka lena, hangata ho eletsoa hore u khaotse ho nka oli ea tlhapi pele u etsoa opereishene le ho bua le ngaka pele u noa li-supplement haeba u le bathong ba fokolang mali joaloka Warfarin.

Kakaretso Ho nka oli e ngata ea tlhapi ho ka thibela sebopeho sa mali, se ka eketsang kotsi ea ho tsoa mali mme sa baka matšoao a kang a nosebleeds kapa marenene a tsoang mali.

3. Khatello ea mali e tlase

Bokhoni ba oli ea tlhapi ba ho theola khatello ea mali bo tlalehiloe hantle.

Phuputso e 'ngoe ea batho ba 90 ho dialysis e fumane hore ho nka ligrama tse 3 tsa omega-3 fatty acids ka letsatsi ho fokolitse khatello ea mali ea systolic le diastolic ha e bapisoa le placebo ().

Ka mokhoa o ts'oanang, tlhahlobo ea lithuto tse 31 e fihletse qeto ea hore ho nka oli ea tlhapi ho ka theola khatello ea mali ka nepo, haholo ho ba nang le khatello e phahameng ea mali kapa maemo a phahameng a k'holeseterole ().

Le ha litlamorao tsena li ka ba molemo ho ba nang le khatello e phahameng ea mali, li ka baka mathata a tebileng ho ba nang le khatello e tlase ea mali.

Oli ea tlhapi e kanna ea sebelisana le meriana e theolang khatello ea mali, kahoo ho bohlokoa ho bua ka litlatsetso le ngaka ea hau haeba u fumana kalafo ea khatello e phahameng ea mali.

Kakaretso Omega-3 fatty acids e bontšitsoe e theola khatello ea mali, e ka sitisang meriana e itseng mme ea baka mathata ho ba nang le khatello e tlase ea mali.

4. Letšollo

Letšollo ke e 'ngoe ea litla-morao tse amanang haholo le ho nka oli ea tlhapi, mme e kanna ea ata haholo ha o ntse o nooa haholo.

Ebile, tlhahlobo e 'ngoe e tlalehile hore lets'ollo ke e' ngoe ea litlamorao tse bohloko ho fetisisa tsa oli ea tlhapi, hammoho le matšoao a mang a silang lijo a kang flatulence ().

Ntle le oli ea tlhapi, mefuta e meng ea litlatsetso tsa omega-3 le eona e ka baka lets'ollo.

Mohlala, oli ea linoko ke mofuta o tsebahalang oa meroho ho fapana le oli ea tlhapi, empa ho bonts'itsoe hore e na le phello ea laxative mme e ka eketsa makhetlo a ho tsamaisa mantle ().

Haeba u ba le lets'ollo kamora ho nka omega-3 fatty acids, etsa bonnete ba hore u nka li-supplement tsa hau ka lijo 'me u nahane ka ho fokotsa litekanyetso tsa hau ho bona hore na matšoao a ntse a le teng.

Kakaretso Letšollo ke litlamorao tsa omega-3 fatty acid e tlatsetsang joalo ka oli ea tlhapi le oli ea flaxseed.

5. Mokelikeli oa Acid

Le ha oli ea tlhapi e tsejoa ka litlamorao tse matla bophelong ba pelo, batho ba bangata ba tlaleha hore ba utloa bohloko ba ho nyeheloa ke pelo ka mor'a ho qala ho noa lioli tsa tlhapi.

Matšoao a mang a asiti ea reflux - ho kenyeletsoa ho belching, ho nyekeloa ke pelo le ho se utloise bohloko ka mpeng - ke litla-morao tse tloaelehileng tsa oli ea tlhapi ka lebaka la boholo ba mafura a eona. Ho bontšitsoe mafura hore a baka tšilafalo lithutong tse 'maloa (,).

Ho khomarela tekanyetso e leka-lekaneng le ho noa li-supplements ka lijo hangata ho ka fokotsa katleho ea asiti le ho kokobetsa matšoao.

Ntle le moo, ho arola lethal dose ka likarolo tse nyane tse nyane ho pholletsa le letsatsi ho ka thusa ho felisa indigestion.

Kakaretso Oli ea tlhapi e na le mafura a mangata 'me e ka baka matšoao a acid a reflux a kang ho belching, ho nyekeloa ke pelo, ho itšilafatsa le ho nyeheloa ke pelo ho batho ba bang.

6. Leqeba

Leqeba la ho tsoa mali ke boemo bo khetholloang ka ho tsoa mali bokong, hangata ho bakoang ke ho phatloha ha methapo ea mali e fokolang.

Liphuputso tse ling tsa liphoofolo li fumane hore ho ja mafura a omega-3 a mangata ho ka fokotsa matla a mali a ho koala le ho eketsa kotsi ea lefu la ho tsoa mali (,).

Liphuputso tsena li boetse li tsamaellana le lipatlisiso tse ling tse bonts'ang hore oli ea tlhapi e ka thibela sebopeho sa mali ().

Leha ho le joalo, lithuto tse ling li hlahisitse liphetho tse tsoakaneng, li tlaleha hore ha ho na kamano lipakeng tsa tlhapi le tlhapi ea oli ea tlhapi le kotsi ea ho otloa ke lefu la hemorrhagic (,).

Lithuto tse ling tsa batho li lokela ho khannoa ho fumana hore na omega-3 fatty acids e ka ama kotsi ea stroke e tsoang mali joang.

Kakaretso Liphuputso tse ling tsa liphoofolo li fumane hore ho ja omega-3 fatty acids haholo ho ka eketsa menyetla ea ho hlaseloa ke mali ha lithuto tse ling tsa batho li sa fumane mokhatlo.

7. Vitamin A Chefo

Mefuta e meng ea omega-3 fatty acid e tlatsetsang e na le vithamine A e ngata, e ka bang chefo haeba e jeoa haholo.

Mohlala, khaba e le 'ngoe feela (ligrama tse 14) ea oli ea cod e ka fihlela 270% ea vithamine A ea hau ea letsatsi le leng le le leng (19).

Vitamin A chefo e ka baka litla-morao tse kang ho tsekela, ho nyekeloa ke pelo, bohloko ba manonyeletso le ho teneha letlalo (20).

Nako e telele, e ka baka tšenyo ea sebete esita le ho hloleha ha sebete maemong a boima ().

Ka lebaka lena, ho molemo ho ela hloko vithamine A e ka har'a omega-3 ea tlatsetso mme u boloke tekanyetso ea hau e lekane.

Kakaretso Mefuta e meng ea omega-3 fatty acid e tlatsetsang, joalo ka oli ea cod ea sebete, e na le vithamine A e ngata, e ka bang chefo ka bongata.

8. Ho hlobaela

Liphuputso tse ling li fumane hore ho nka litekanyo tse itekanetseng tsa oli ea tlhapi ho ka ntlafatsa boleng ba boroko.

Phuputso e 'ngoe ea bana ba 395, ka mohlala, e bonts'itse hore ho nka 600 mg ea omega-3 fatty acid ka letsatsi bakeng sa libeke tse 16 ho thusitse ho ntlafatsa boleng ba boroko ().

Leha ho le joalo, maemong a mang ho nka oli e ngata ea tlhapi ho ka sitisa boroko 'me ha baka boroko.

Ketsahalong e le 'ngoe, ho tlalehiloe hore ho nka palo e phahameng ea oli ea tlhapi ho mpefatsa matšoao a ho hlobaela le ho tšoenyeha ho mokuli ea nang le nalane ea khatello ea maikutlo ().

Leha ho le joalo, lipatlisiso tsa hajoale li lekantsoe ho lithuto tsa linyeoe le litlaleho tsa nalane.

Ho hlokahala lipatlisiso tse ling ho utloisisa hore na litekanyetso tse kholo li ka ama boleng ba boroko joang sechabeng ka kakaretso.

Kakaretso Le ha litekanyo tse itekanetseng tsa oli ea tlhapi li bontšitsoe ho ntlafatsa boleng ba boroko, phuputso e 'ngoe e bontša hore ho nka bongata ho bakile boroko.

Ho na le Ho Hongata Hakae?

Le ha likhothaletso li ka fapana haholo, mekhatlo e mengata ea bophelo bo botle e khothaletsa ho noa bonyane limiligrama tse 250-500 tsa EPA le DHA, mefuta e 'meli ea bohlokoa ea omega-3 fatty acids, ka letsatsi (24,,).

Leha ho le joalo, hangata ho khothalletsoa chelete e phahameng ho batho ba nang le maemo a itseng a bophelo bo botle, joalo ka lefu la pelo kapa maemo a phahameng a triglyceride ().

Bakeng sa litšupiso, mofuta o bonolo oa li-fish-fish oa 1,000-mg ka kakaretso o na le li-250 mg tsa EPA le DHA tse kopaneng, ha teaspoon e le 'ngoe (5 ml) ea lipakete tsa oli ea tlhapi ea metsi a ka bang 1,300 mg.

Ho ea ka European Food Safety Authority, omega-3 fatty acid e tlatselletsa e ka jeoa ka mokhoa o sireletsehileng ka litekanyetso ho fihlela ho 5,000 mg ka letsatsi (24).

E le molao o akaretsang oa monoana o motona, haeba o ba le matšoao a mang a mabe, fokotsa feela ho noa kapa o nahane ho kopana le omega-3 fatty acid ea hau ka mehloli ea lijo ho fapana.

Kakaretso Ho fihlela ho 5,000 mg ea omega-3 fatty acids ka letsatsi e nkuoa e bolokehile. Haeba u e-na le matšoao a fosahetseng, fokotsa ho noa kapa u fetele mehloling ea lijo.

Ntlha ea Bohlokoa

Omega-3 ke karolo ea bohlokoa ea lijo le li-supplement joaloka oli ea tlhapi li amahanngoa le melemo e mengata ea bophelo bo botle.

Leha ho le joalo, ho ja oli ea tlhapi e ngata haholo ho ka ba le phello e mpe bophelong ba hau mme ho baka litlamorao tse kang tsoekere e phahameng ea mali le kotsi e kholo ea ho tsoa mali.

Khomarela litekanyetso tse khothalletsoang 'me u ikemisetse ho fumana bongata ba mafura a omega-3 mafura a tsoang mehloling eohle ea lijo ho fumana limatlafatsi tse ngata.