Na oli ea tlhapi ea Omega-3 e ka u thusa ho theola boima ba 'mele?

Litaba

• Oli ea Litlhapi ea Omega-3s ke Eng?
• Oli ea Litlhapi e ka fokotsa tlala le takatso ea lijo
• Oli ea Litlhapi e Ka Eketsa Metabolism
• Oli ea Litlhapi e kanna ea matlafatsa litlamorao tsa boikoetliso
• Oli ea Litlhapi e Ka U Thusa ho Lahleheloa ke Mafura le Lisenthimithara
• Tekanyo le polokeho
• Ntlha ea Bohlokoa

Oli ea tlhapi ke e 'ngoe ea li-supplement tse atileng haholo' marakeng.

E ruile omega-3 fatty acids, e fanang ka melemo e fapaneng ea bophelo bo botle, ho kenyelletsa bophelo bo botle ba pelo le boko, kotsi e fokotsehileng ea khatello ea maikutlo esita le bophelo bo botle ba letlalo (,,,).

Bafuputsi ba boetse ba khothalelitse hore oli ea tlhapi ea omega-3s e ka thusa batho ho theola boima ba 'mele habonolo. Leha ho le joalo, lithuto ha li lumellane, 'me maikutlo mabapi le monyetla ona o ka bang teng a lula a arohane.

Sengoliloeng sena se hlahloba bopaki ba hajoale hore na omega-3s e tsoang ho oli ea tlhapi e ka u thusa ho theola boima ba 'mele.

Oli ea Litlhapi ea Omega-3s ke Eng?

Omega-3 fatty acids ke lelapa la mafura le bohlokoa bakeng sa bophelo bo botle ba motho.

Ho na le mefuta e 'maloa ea mafura a omega-3, empa a bohlokoa ka ho fetisisa a ka aroloa ka lihlopha tse peli tse kholo:

• Bohlokoa ba omega-3 fatty acids: Alpha-linolenic acid (ALA) ke eona feela omega-3 fatty acid ea bohlokoa. E fumanoa mefuteng e mengata ea lijo tsa limela. Li-walnuts, peo ea hemp, peo ea chia, linonyana tsa folaxe le oli ea tsona ke mehloli e ruileng ka ho fetisisa.
• Omega-3 fatty acids e telele: Tse peli tse tsebahalang ka ho fetisisa ke eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA). Li fumaneha haholo-holo ka har'a oli ea tlhapi le tlhapi e mafura, empa hape le lijong tsa leoatleng, algae le oli ea algae.

ALA e nkoa e le ea bohlokoa hobane 'mele oa hau o sitoa ho e hlahisa. Sena se bolela hore o tlameha ho fumana mafura a mofuta ona lijong tsa hau.

Ka lehlakoreng le leng, EPA le DHA ha li nkuoe e le tsa bohlokoa, hobane 'mele oa motho o ka sebelisa ALA ho li hlahisa.

Leha ho le joalo, phetoho ena ha e sebetse hantle ho batho. 'Mele oa hau o fetoha feela 2-10% ea ALA eo o e sebelisang ho EPA le DHA ().

Ka lebaka lena, litsebi tse ngata tsa bophelo bo botle li eletsa ho nka 200-300 mg ea EPA le DHA ka letsatsi. U ka etsa sena ka ho ja likarolo tse ka bang peli tsa litlhapi tse mafura ka beke, kapa u ka nka tlatsetso.

EPA le DHA li kentse letsoho mesebetsing e mengata ea bohlokoa ea 'mele mme li bapala karolo ea bohlokoa haholo ho nts'etsopele ea boko le mahlo le ts'ebetso (,).

Liphuputso li bonts'a hore ho boloka maemo a lekaneng a EPA le DHA ho ka thusa ho thibela ho ruruha, khatello ea maikutlo, mofetše oa matsoele le ho haelloa ke tlhokomelo ea lefu la ts'oaetso (ADHD) (,,,).

Ho na le li-omega-3 tse ngata tsa oli ea tlhapi 'marakeng, hangata tse fumanehang e le marotholi a oli kapa li-capsules.

Kakaretso: Oli ea tlhapi e ruile ho omega-3s EPA le DHA, tse amehang mesebetsing e mengata ea bohlokoa ea 'mele. Mehloli e meng ea li omega-3 tsena tse peli e kenyelletsa tlhapi e mafura, lijo tsa leoatleng le bolele.

Oli ea Litlhapi e ka fokotsa tlala le takatso ea lijo

Oli ea tlhapi ea omega-3s e ka thusa batho ho theola boima ba 'mele ka litsela tse' maloa, ea pele e kenyelletsa ho fokotsa tlala le takatso ea lijo.

Phello ena e ka ba molemo haholo ho ba latelang lijo tsa boima ba 'mele, tseo ka linako tse ling li lebisang ho maikutlo a eketsehileng a tlala.

Phuputsong e le 'ngoe, batho ba phetseng hantle lijong tsa tahlehelo ea boima ba' mele ba jele ka tlase ho ligrama tse 0,3 kapa ho feta ligrama tse 1,3 tsa oli ea tlhapi ea omega-3 ka letsatsi. Sehlopha sa oli e nang le tlhapi e phahameng se tlalehile se ikutloa se tletse ho fihlela lihora tse peli kamora ho ja ().

Leha ho le joalo, litlamorao tsena ha li hohle.

Mohlala, phuputsong e 'ngoe e nyane, batho ba baholo ba phetseng hantle ba sa lateleng lijo tse theolang boima ba' mele ba ile ba fuoa ligrama tse 5 tsa oli ea tlhapi kapa placebo letsatsi ka leng.

Sehlopha sa oli ea litlhapi se tlalehile se ikutloa se le ka tlase ho 20% ka tlase ho tlala kamora lijo tsa hoseng tse tloaelehileng mme se bile le takatso e matla ea 28% ea ho ja ().

Ho feta moo, liphuputso tse 'maloa ho bakuli ba nang le mofetše kapa lefu la renal li tlalehile keketseho ea takatso ea lijo kapa khalori ho ba fuoeng oli ea tlhapi, ha ba bapisoa le ba bang ba fuoang placebo (,,).

Ho khahlisang ke hore phuputso e 'ngoe e hlokometse hore oli ea tlhapi ea omega-3s e ekelitse lihormone tse felletseng ho batho ba batenya ho tlola, empa ea fokotsa maemo a lihormone tse tšoanang ho batho ba sa nonneng ().

Kahoo, ho ka etsahala hore litlamorao li fapana ho latela maemo a bophelo ba hau le lijo tse o li jang. Leha ho le joalo, ho hlokahala lithuto tse ngata pele ho ka etsoa liqeto tse matla.

Kakaretso: Oli ea tlhapi e ka sebetsa hantle ho fokotsa tlala le takatso ea lijo ho batho ba phetseng hantle kamora ho ja lijo tse boima. Leha ho le joalo, lithuto tse ling lia hlokahala.

Oli ea Litlhapi e Ka Eketsa Metabolism

Tsela e 'ngoe ea oli ea tlhapi ea omega-3s e ka u thusang ho theola boima ba' mele ke ka ho eketsa metabolism ea hau.

Ts'ebetso ea hau ea metabolism e ka lekanyetsoa ka sekhahla sa ts'oaetso ea hau, se khethollang palo ea likhalori tseo u li chesang letsatsi ka leng.

Ha tekanyo ea hau ea metabolism e phahama, ho ba le lik'hilojule tse ngata tseo u li chesang le ho ba bonolo ho feta ho theola boima ba 'mele le ho li boloka.

Phuputso e 'ngoe e nyane e tlalehile hore ha batho ba baholo ba phetseng hantle ba nkile ligrama tse 6 tsa oli ea tlhapi ka letsatsi bakeng sa libeke tse 12, sekhahla sa ts'oaetso ea bona se eketsehile ka 3.8% ().

Phuputsong e 'ngoe, ha basali ba holileng ba phetseng hantle ba nka li-gramme tse 3 tsa oli ea tlhapi ka letsatsi bakeng sa libeke tse 12, sekhahla sa ts'oaetso ea bona se eketsehile ka 14%, e leng ho lekanang le ho chesa likhalori tse ling tse 187 ka letsatsi ().

Haufinyane tjena, phuputso e fumane hore ha batho ba baholo ba phetseng hantle ba nka ligrama tse 3 tsa oli ea tlhapi ka letsatsi bakeng sa libeke tse 12, sekhahla sa ts'oaetso ea bona se eketsehile ka karolelano ea 5.3% ().

Boholo ba liphuputso tse tlalehiloeng li eketseha ka sekhahla sa ts'ebetsong hape li bone keketseho ea boima ba mesifa. Mosifa o chesa lik'hilojule tse ngata ho feta mafura, ka hona keketseho ea boima ba mesifa e kanna ea hlalosa litekanyetso tse phahameng tsa metabolic tse bonoang lithutong tsena.

Seo se boletse, ha se lithuto tsohle tse boneng phello ena. Kahoo, lithuto tse ling lia hlokahala ho utloisisa hantle litlamorao tsa oli ea tlhapi ka sekhahla sa metabolic ().

Kakaretso: Oli ea tlhapi e ka eketsa lebelo la metabolism ea hau. Metabolism e potlakileng e ka u thusa ho chesa likhalori tse ngata letsatsi le letsatsi mme o ka theola boima ba 'mele.

Oli ea Litlhapi e kanna ea matlafatsa litlamorao tsa boikoetliso

Litlamorao tsa oli ea tlhapi li kanna tsa se felle feela ho eketsa feela hore na u chesa likhalori tse kae ka letsatsi.

Patlisiso e fana ka maikutlo a hore ho ja oli ea tlhapi ho ka eketsa palo ea likhalori le mafura ao u a chesang nakong ea boikoetliso.

Bafuputsi ba lumela hore sena se etsahala hobane oli ea tlhapi e ka u thusa ho tlohela ho sebelisa lik'habohaedreite ho ea mafura e le mohloli oa mafura nakong ea boikoetliso ().

Phuputso e 'ngoe e tlaleha hore basali ba fuoe ligrama tse 3 tsa oli ea tlhapi ka letsatsi bakeng sa libeke tse 12 ba chesa likhalori tse 10% le 19-27% ea mafura a mangata ha ba ikoetlisa ().

Tlhahiso ena e kanna ea hlalosa hore na hobaneng lithuto tse ling li fumane hore ho noa li-supplement tsa oli ea tlhapi hammoho le boikoetliso ho ne ho sebetsa hantle ho fokotsa mafura a 'mele ho feta boikoetliso bo le bong ().

Leha ho le joalo, lithuto tse ling li fumane hore oli ea tlhapi ha e bonahale e ama mofuta oa mafura ao 'mele o a sebelisang nakong ea boikoetliso. Kahoo, ho hlokahala lithuto tse ngata pele ho ka etsoa liqeto tse matla (,).

Kakaretso: Oli ea tlhapi e ka thusa ho eketsa palo ea likhalori le mafura a chesitsoeng nakong ea boikoetliso, tseo ka bobeli li ka u thusang ho theola boima ba 'mele. Leha ho le joalo, lithuto tse ling lia hlokahala.

Oli ea Litlhapi e Ka U Thusa ho Lahleheloa ke Mafura le Lisenthimithara

Le ha oli ea tlhapi omega-3s e sa thuse batho ba bang ho theola boima ba 'mele, e kanna ea ba thusa ho aha mesifa le ho theola mafura a' mele.

Ka linako tse ling boima ba hau sekaleng bo ka thetsa. E kanna ea lula e ts'oana le ha o fumana mesifa mme o lahleheloa ke mafura.

Ke ka hona batho ba batlang ho theola boima ba 'mele khafetsa ba khothalelitsoeng ho sebelisa tepi tekanyo kapa ho lekola liperesente tsa mafura a' mele oa bona ho lekola tsoelo-pele ea bona, ho fapana le ho ts'epa sekala feela.

Ho sebelisa boima ba 'mele ho lekola tahlehelo ea mafura a' mele ho ka boela ha hlalosa hore na hobaneng lithuto tse ling li hlotsoe ho fumana phello ea oli ea tlhapi ea omega-3 tahlehelong ea boima ba 'mele. Leha ho le joalo, lithuto tse sebelisang litekanyo tse nepahetseng tsa tahlehelo ea mafura hangata li pheta pale e ngoe.

Mohlala, phuputso e entsoeng ho batho ba 44 e tlalehile hore ba fuoang ligrama tse 4 tsa oli ea tlhapi ka letsatsi ba hlotsoe ho theola boima ba 'mele ho feta ba fuoang sebaka sa polokeho.

Leha ho le joalo, sehlopha sa oli ea litlhapi se ile sa theola boima ba 'mele ba lik'hilograma tse 0.5 (0.5 kg)' me sa aha boima ba lik'hilograma tse 0.5 tsa mesifa ho feta tse sa fuoang oli ea tlhapi ().

Phuputsong e 'ngoe, batho ba baholo ba tšeletseng ba phetseng hantle ba nkile ligrama tse 6 tsa mafura lijong tsa bona ka ligrama tse 6 tsa oli ea tlhapi letsatsi ka leng ka libeke tse tharo. Ha baa ka ba theola boima ba 'mele kamora ho ja lijo tse nang le oli e ngata, empa ba ile ba lahleheloa ke mafura a mangata a' mele ().

Ka mokhoa o ts'oanang, phuputso e 'ngoe e nyane e hlokometse hore batho ba nkileng ligrama tse 3 tsa oli ea tlhapi ka letsatsi ba theotse boima ba lik'hilograma tse 0.6 ho feta ba fuoang sebaka. Leha ho le joalo, boima ba 'mele ba bankakarolo bo lula bo sa fetohe ().

Ka hona, tlhahlobo ea liphuputso tse 21 e fihletse qeto ea hore oli ea tlhapi ha e fokolise boima ba 'mele hantle ho feta sebaka sa "placebo". Leha ho le joalo, tlhahlobo e bonts'itse hore oli ea tlhapi e fokotsa bolelele ba letheka le karo-karolelano ea letheka ho isa lethekeng ka katleho ().

Kahoo, oli ea tlhapi e kanna ea se u thuse ho theola boima ba 'mele ka se, empa e ka u nolofalletsa ho theola lisenthimithara le ho u thusa ho theoha ka boholo ba liaparo.

Kakaretso: Oli ea tlhapi e ka u thusa ho theola mafura kapa lisenthimithara tse ngata ntle le ho fokotsa boima ba hau sekaleng.

Tekanyo le polokeho

Har'a liphuputso tsa morao-rao tse fumaneng hore oli ea tlhapi e na le phello e ntle ho boima ba 'mele kapa mafura, litekanyetso tsa letsatsi le letsatsi tsa 300-3,000 mg li sebelisitsoe (,).

Ho ea ka US Food and Drug Administration (FDA), ho nkoa ha omega-3 ea oli ea tlhapi ho nkoa ho bolokehile haeba tekanyetso ea letsatsi le letsatsi e sa fete 3,000 mg ka letsatsi ().

Leha ho le joalo, Lekhotla la Ts'ireletso ea Lijo la Europe (EFSA), le lekanang le la Europe la FDA, le nka ho kenella hoa letsatsi le letsatsi ho fihlela ho 5,000 mg ho tloha ho li-supplement ho bolokehile (30).

Ho hotle ho hopola hore omega-3s e na le litlamorao tsa ho fokotsa mali tse ka bakang ho tsoa mali a mangata ho batho ba bang.

Haeba u noa meriana e fokotsang mali, bua le setsebi sa tlhokomelo ea bophelo pele u eketsa litlatsetso tsa oli ea tlhapi lijong tsa hau.

Ntle le moo, hlokomela ka mofuta oa li-supplement tsa oli ea tlhapi tseo u li nkang. Tse ling li ka ba le vithamine A, e ka bang le chefo ha e nooa ka bongata, haholo-holo ho bakhachane le bana ba banyenyane. Oli ea sebete sa cod ke mohlala o mong.

Mme qetellong, etsa bonnete ba hore o ela hloko likahare tsa li-supplement tsa oli ea tlhapi.

Ka bomalimabe, mefuta e meng ha e na oli ea tlhapi e ngata, EPA kapa DHA. Ho qoba lihlahisoa tsena "tsa bohata", khetha tlatsetso e lekiloeng ke motho oa boraro

Ho fumana melemo e mengata ho tsoa ho lisebelisoa tsa hau tsa omega-3, khetha e nang le bonyane 50% EPA le DHA. Mohlala, e lokela ho ba le bonyane 500 mg ea EPA le DHA e kopaneng ho 1000 mg ea oli ea tlhapi.

Kakaretso: Oli ea tlhapi ka kakaretso e bolokehile hore e ka jeoa. Ho eketsa melemo ea li-supplements tsa hau, nka 300-3,000 mg ka letsatsi. Haeba u noa li-thinner tsa mali, botsa setsebi sa tlhokomelo ea bophelo pele u eketsa li-supplement tsa oli ea tlhapi lijong tsa hau.

Ntlha ea Bohlokoa

Li-omega-3 fatty acids ka oli ea tlhapi li na le melemo e fapaneng ea bophelo bo botle, e 'ngoe ea tsona e thusa ho theola boima ba' mele.

Habohlokoa le ho feta, omega-3s ea oli ea tlhapi e ka u thusa ho theola lisenthimithara le ho tšolla mafura a 'mele.

Leha ho le joalo, lithuto li fumane hore litlamorao tsena li bonahala li le bobebe, mme li kanna tsa se sebetse ho motho e mong le e mong.

Ka kakaretso, oli ea tlhapi ea omega-3s e kanna ea ba le litlamorao tse ntle ha e kopantsoe le maemo a bophelo a joalo ka phepo e nepahetseng le ho ikoetlisa khafetsa.