Na bana ba lokela ho nka litlatsetso tsa Omega-3?

Litaba

• Omega-3s ke eng?
• Melemo ea Omega-3 bakeng sa bana
• E ka ntlafatsa matšoao a ADHD
• E ka fokotsa asma
• E khothalletsa boroko bo betere
• E ntlafatsa bophelo bo botle ba boko
• Litla-morao tse ka bang teng
• Tekanyo ea bana
• Ntlha ea bohlokoa

Omega-3 fatty acids ke karolo ea bohlokoa ea phepo e nepahetseng.

Mafura ana a bohlokoa a bohlokoa haholo ho bana, kaha a bapala karolo ea bohlokoa kholo le kholo mme a amahanngoa le melemo e mengata ea bophelo bo botle ().

Leha ho le joalo, batsoali ba bangata ha ba na bonnete ba hore na litlatsetso tsa omega-3 lia hlokahala - kapa ebile li bolokehile - bakeng sa bana ba bona.

Sengoliloeng sena se sheba ka botebo melemo, litla-morao, le likhothaletso tsa litekanyetso tsa omega-3 tse tlatselletsang ho bona hore na bana ba lokela ho li nka.

Omega-3s ke eng?

Omega-3s ke mafura a li-acid a hokahaneng le likarolo tse ngata tsa bophelo bo botle, ho kenyeletsoa kholo ea lesea, ts'ebetso ea boko, bophelo ba pelo le boits'ireletso ba mmele ().

Li nkuoa e le mafura a mafura a bohlokoa hobane 'mele oa hau o sitoa ho o hlahisa o le mong mme o hloka ho o fumana lijong.

Mefuta e meraro ea mantlha ke alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), le docosahexaenoic acid (DHA).

ALA e teng lijong tse fapaneng tsa limela, ho kenyeletsoa lioli tsa meroho, linate, lipeo le meroho e meng. Leha ho le joalo, ha e sebetse 'meleng oa hau,' me 'mele oa hau o e fetola feela ka mefuta e sebetsang, joalo ka DHA le EPA, ka chelete e nyane haholo (3,).

Ho sa le joalo, EPA le DHA li hlaha ka tlhaho litlhaping tse mafura, joalo ka salmon, mackerel le tuna, mme li fumaneha ka bongata ho li-supplement (3).

Le ha mefuta e mengata ea litlatsetso tsa omega-3 e le teng, tse ling tsa tse tloaelehileng ke oli ea tlhapi, oli ea krill le oli ea algae.

Mafura a Omega-3 ke mafura a mafura a bohlokoa a phethang karolo ea bohlokoa likarolong tse 'maloa tsa bophelo ba hau. ALA, EPA, le DHA ke mefuta e meraro ea mantlha e fumanehang lijong le li-supplement.

Melemo ea Omega-3 bakeng sa bana

Boithuto bo bongata bo bontša hore litlatsetso tsa omega-3 li fana ka melemo e 'maloa bakeng sa bana.

E ka ntlafatsa matšoao a ADHD

Tlhokomelo ea khaello ea khatello ea kelello (ADHD) ke boemo bo tloaelehileng bo amanang le matšoao a kang ho tsitsa, ho potlaka le ho thatafalloa ho tsepamisa maikutlo ().

Phuputso e 'ngoe e bontša hore omega-3 li-supplement li ka thusa ho fokotsa matšoao a ADHD ho bana.

Tlhahlobo ea lithuto tse 16 e senotse hore omega-3 fatty acids e ntlafalitse mohopolo, tlhokomelo, ho ithuta, ho se ts'oenyehe le ho se tsotelle, tseo kaofela ha tsona li anngoeng ke ADHD ().

Phuputso ea libeke tse 16 ho bashanyana ba 79 e bontšitse hore ho nka 1,300 mg ea omega-3s letsatsi le letsatsi ho ntlafalitse tlhokomelo ho ba nang le ADHD le ntle le eona ().

Ho feta moo, tlhahlobo e kholo ea lithuto tse 52 e fihletse qeto ea hore liphetoho tsa lijo le li-supplement ea oli ea tlhapi e ne e le mekhoa e 'meli e ts'episang ho fokotsa matšoao a ADHD ho bana ().

E ka fokotsa asma

Asma ke boemo bo sa foleng bo amang bana le batho ba baholo, bo baka matšoao a joalo ka bohloko ba sefuba, ho hema ka thata, ho khohlela le ho hemesela ().

Liphuputso tse ling li fumane hore omega-3 fatty acid e tlatsetsa e thusa ho imolla matšoao ana.

Mohlala, phuputso ea likhoeli tse 10 ho bana ba 29 e hlokometse hore ho nka capsule ea oli ea tlhapi e nang le 120 mg ea DHA le EPA e kopaneng letsatsi le letsatsi ho thusitse ho fokotsa matšoao a asthma ().

Phuputso e 'ngoe ho bana ba 135 e amahanya le phepo e phahameng ea omega-3 fatty acids le phokotso ea matšoao a asthma a bakoang ke ts'ilafalo ea moea ea ka tlung ().

Liphuputso tse ling li senola kamano e ka bang teng lipakeng tsa omega-3 fatty acids le kotsi e tlase ea asma ho bana (,).

E khothalletsa boroko bo betere

Ho sithabela ha boroko ho ama hoo e ka bang 4% ea bana ba ka tlase ho lilemo tse 18 ().

Phuputso e 'ngoe ho bana ba 395 e ile ea tlama maemo a tlase a mali a omega-3 fatty acids kotsing e kholo ea mathata a boroko. E boetse e fumane hore ho tlatselletsa ka 600 mg ea DHA ho feta libeke tse 16 ho fokotsa ho senyeha ha boroko mme ho lebisitse hora e le 'ngoe ea boroko bosiu bo bong le bo bong ().

Phuputso e 'ngoe e fana ka maikutlo a hore ho ja mafura a mangata a omega-3 nakong ea bokhachane ho ka ntlafatsa mokhoa oa ho robala maseeng (,).

Leha ho le joalo, lithuto tsa boleng bo holimo tse mabapi le omega-3s le boroko baneng lia hlokahala.

E ntlafatsa bophelo bo botle ba boko

Liphuputso tse hlahang li bontša hore omega-3 fatty acids e ka ntlafatsa tšebetso ea boko le maikutlo ho bana - haholoholo, ho ithuta, ho hopola le kholo ea boko ().

Phuputsong ea likhoeli tse 6, bana ba 183 ba jeleng ho ata haholo ho omega-3 fatty acids ba bile le boiphihlelo bo ntlafetseng ba ho ithuta ka mantsoe le mohopolo ().

Ka mokhoa o ts'oanang, thuto e nyane ea libeke tse 8 ho bashanyana ba 33 e hokahantse 400-1,200 mg ea DHA letsatsi le letsatsi ho eketsa ts'ebetso ea preortal cortex, sebaka sa boko se ikarabellang bakeng sa tlhokomelo, taolo ea tšusumetso le moralo ().

Ntle le moo, liphuputso tse 'maloa li bontša hore mafura a omega-3 a thusa ho thibela khatello ea maikutlo le mathata a maikutlo ho bana (,,).

Lipatlisiso li fumane hore omega-3 fatty acids e ka ntlafatsa bophelo ba boko, ea khothaletsa boroko bo betere, le ho ntlafatsa matšoao a ADHD le asthma.

Litla-morao tse ka bang teng

Litla-morao tsa omega-3 li tlatselletsa, joalo ka oli ea tlhapi, hangata li bonolo haholo. Tse tloaelehileng haholo li kenyelletsa ():

• ho nkha hampe
• tatso e sa thabiseng
• hlooho e opang
• ho heletsa
• ho koata mala
• ho nyekeloa ke pelo
• letšollo

Etsa bonnete ba hore ngoana oa hau o khomarela litekanyetso tse khothalletsoang ho fokotsa kotsi ea litla-morao. U ka li qala ka lethal dose e tlase, o ntse o eketseha butle butle ho lekola mamello.

Ba hloahloa ke tlhapi kapa likhofu ba lokela ho qoba oli ea tlhapi le litlatsetso tse ling tse thehiloeng ho litlhapi, joalo ka oli ea cod le oli ea krill.

Sebakeng seo, khetha lijo tse ling kapa li-supplements tse nang le omega-3s tse ngata tse kang folaxe kapa oli ea algal.

Lisebelisoa tsa Omega-3 li hokahantsoe le litla-morao tse bobebe joalo ka phefumoloho e mpe, ho opeloa ke hlooho le mathata a silang lijo. Khomarela litekanyetso tse khothalletsoang 'me u qobe litlatsetso tse thehiloeng ho litlhapi maemong a tlhapi kapa tlhapi ea tlhapi ea tlhapi.

Tekanyo ea bana

Litlhoko tsa letsatsi le letsatsi tsa omega-3s li latela lilemo le bong. Haeba u sebelisa li-supplement, ho molemo ho latela litaelo tse paketeng.

Hoa tsebahala hore ALA ke eona feela omega-3 fatty acid e nang le litataiso tse khethehileng tsa litekanyetso. Litlhahiso tsa letsatsi le letsatsi tsa ALA ho bana ke (3):

• Likhoeli tse 0-12 0.5 dikgerama
• Lilemo tse 1-3 0,7 dikgerama
• Lilemo tse 4 ho isa ho tse 8: 0,9 dikgerama
• Banana lilemo tse 9-13: 1,0 dikgerama
• Bashemane lilemo tse 9-13: 1.2 dikgerama
• Banana lilemo tse 14-18: 1.1 dikgerama
• Bashemane lilemo tse 14-18: 1,6 dikgerama

Litlhapi tse mafura, linate, lipeo le oli ea limela kaofela ke mehloli e metle ea omega-3 eo u ka e kenyang habonolo lijong tsa ngoana oa hau ho matlafatsa phepo ea tsona.

Nahana ka litlatsetso haeba ngoana oa hau a sa je tlhapi khafetsa kapa lijo tse ling tse nang le omega-3 fatty acids.

Ka kakaretso, lipatlisiso tse ngata li bontša hore 120-1,300 mg ea DHA le EPA e kopaneng ka letsatsi e na le molemo ho bana (,).

Leha ho le joalo, ho thibela litlamorao tse mpe, ho molemo ho ikopanya le setsebi se tšepahalang sa tlhokomelo ea bophelo pele u qala ngoana oa hau ka litlatsetso.

Litlhoko tsa omega-3 tsa ngoana oa hau li fapana ho ea ka lilemo le bong. Ho kenyelletsa lijo tsa omega-3 tse ruileng lijong tsa bona ho ka netefatsa hore bana ba fihlela litlhoko tsa bona. Pele o ba fa litlatsetso, bua le ngaka.

Ntlha ea bohlokoa

Omega-3 fatty acids e bohlokoa bakeng sa ho boloka bophelo bo botle ba ngoana oa hau ka kakaretso.

Omega-3s e bohlokoa haholo bakeng sa bophelo bo botle ba bana ba boko. Li kanna tsa thusa boleng ba boroko le ho fokotsa matšoao a ADHD le asthma.

Ho fana ka lijo tse ngata tse nang le omega-3 ho ka thusa ho netefatsa hore ngoana oa hau o fihlela litlhoko tsa hae tsa letsatsi le letsatsi. Haeba u khetha litlatsetso, ho molemo ho ikopanya le setsebi sa tlhokomelo ea bophelo ho netefatsa litekanyetso tse nepahetseng.