Melemo e Tsotehang ea Oli ea Salmon

Litaba

• 1. E na le litšobotsi tse khahlanong le ho ruruha
• 2. E ka theola triglycerides le ho ntlafatsa maemo a k'holeseterole
• 3. E kanna ea ntlafatsa phallo ea mali
• 4. E kanna ea ts'ehetsa kholo ea lesea
• 5. E kanna ea khothaletsa bophelo bo botle ba boko
• 6. E kanna ea khothaletsa letlalo le mahlo a phetseng hantle
• 7. E ka thusa ho boloka boima ba 'mele
• 8. Ho bonolo ho e eketsa lijong tsa hau
• Mokhoa oa ho nka litlatsetso tsa oli ea salmon
• Litlhokomelo le litla-morao tse ka bang teng
• Ntlha ea bohlokoa

Oli ea salmone e tsebahala haholo ka ho ba mohloli o ruileng haholo oa mafura a omega-3.

Mafura a mantlha a omega-3 a fumanoang oli ea salmon ke eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA) ().

Lipatlisiso li hokahantse ho kenella ha EPA le DHA le melemo e fapaneng ea bophelo bo botle, joalo ka ho fokotsa kotsi ea lefu la pelo, bophelo bo ntlafetseng ba boko le ho fokotsa ho ruruha.

Sengoliloeng sena se hlahloba melemo e 8 e khahlisang ea bophelo bo botle ba oli ea salmon.

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

1. E na le litšobotsi tse khahlanong le ho ruruha

Karabelo ea ho ruruha ke karolo ea bohlokoa ea boits'ireletso ba mmele oa hau.

Leha ho le joalo, ho ruruha ho feteletseng ho ka baka mafu a sa foleng, joalo ka lefu la pelo le lefu la tsoekere ().

Lipatlisiso li fana ka maikutlo a hore mafura a omega-3 a fumanoang ka har'a oli ea salmon a ka hatella karabelo ea 'mele ea hau ea ho ruruha ka litsela tse fapaneng. Mohlala, ho nahanoa hore e fokotsa maemo a lik'hemik'hale tse matlafatsang tse hlahisoang ke lisele tsa immune ().

Ebile, liphuputso tse ling li bonts'itse hore ho nka litlatsetso tsa omega-3 ho ka thusa ho sebetsana le matšoao a amanang le maemo a itseng a ho ruruha, joalo ka ramatiki le lefu la pelo (,).

Mafura a Omega-3 ka oli ea salmon a ka thibela karabelo ea 'mele ea hau ea ho ruruha mme a ka thusa ho laola matšoao a amanang le mafu a itseng a ruruhileng.

2. E ka theola triglycerides le ho ntlafatsa maemo a k'holeseterole

Triglycerides ke mofuta oa mafura a fumanoang maling a hau. Methati e phahameng ea triglycerides e fumanoe e le sesosa sa kotsi bakeng sa lefu la pelo le stroke ().

Ho sa le joalo, k'holeseterole ea HDL - eo hangata e bitsoang "cholesterol" e ntle - e tsejoa ka ho ba le tšireletso bophelong ba pelo ea hau ().

Phuputso e bonts'a hore omega-3s e fumanoang ka oli ea salmon e ka bapala karolo ea ho theola triglycerides le ho phahamisa cholesterol ea HDL.

Phuputso e le 'ngoe ea libeke tse 4 ho batho ba 19 e fumane hore ho ja lilithara tse 270 tsa salmone habeli ka beke ho fokotsoe ho triglycerides le ho eketsa maemo a cholesterol ea HDL ().

Phuputso e 'ngoe ho banna ba 92 ba nang le k'holeseterole e phahameng le triglycerides e bapisitse litlamorao tsa ho ja salemone le ho ja mefuta e meng ea protheine.

Banna ba jang salmon letsatsi le leng le le leng ka libeke tse robeli ba na le phokotso e kholo ho triglycerides le keketseho e kholo ea cholesterol ea HDL, ha e bapisoa le ba jang mehloli e meng ea protheine ().

Bopaki bona bo supa hore ts'ebeliso ea oli ea salmon e ka ts'ehetsa bophelo bo botle ba pelo ka ho ntlafatsa ho hlaka le ho hlophisoa ha mafura maling a hau.

Patlisiso e fana ka maikutlo a hore ho ja oli ea salemone ho ka khothaletsa bophelo bo botle ba pelo ka ho fokotsa li-triglycerides le ho eketsa maemo a cholesterol ea HDL (e ntle).

3. E kanna ea ntlafatsa phallo ea mali

'Mele oa hau o ka sebelisa mafura a omega-3 ho tsoa ho oli ea salmon ho etsa motsoako o bitsoang nitric oxide. Nitric oxide e hlohlelletsa boikhathollo ba methapo ea mali, e lebisang ho ntlafatseng phallo ea mali le ho fokotsa khatello ea mali ().

Phuputso ho batho ba 21 e fumane hore ba nkileng litlatsetso tsa DHA le EPA - mafura a omega-3 a fumanoang ka oli ea salmon - ba ntlafalitse phallo ea mali haholo le phepelo ea oksijene nakong ea boikoetliso, ha ba bapisoa le ba jang mofuta o fapaneng oa oli ().

Phuputso e 'ngoe e nyane, ea libeke tse 6 e bonts'itse hore ho ja EPA le DHA ho tlatsetsa phallo ea mali e ntlafalitsoeng letsatsi le letsatsi le ho ntlafatsa mamello ea boikoetliso ho batho ba ikoetlisang ka letsoho, ha ho bapisoa le sehlopha sa taolo ().

Le ha liphetho tsena li khothatsa, ho hlokahala lithuto tse ling ho utloisisa hantle hore na mafura a omega-3 ka oli ea salmon a ka ntlafatsa phallo ea mali le ts'ebetso ea mmele joang.

Mafura a Omega-3 a fumanoang ka oli ea salmon a ka ts'ehetsa ntlafatso ea phallo ea mali le phepelo ea oksijene, empa lipatlisiso tse ling lia hlokahala.

4. E kanna ea ts'ehetsa kholo ea lesea

Mafura a Omega-3 joalo ka a fumanoang ka oli ea salmon a bohlokoa molemong oa kholo e nepahetseng ea "fetal".

Bana ba tsoetsoeng ke bo-mme ba jang litlhapi kapa ba noang li-omega-3 nakong ea bokhachane hangata ba fumana lintlha tse phahameng litekong tsa nts'etsopele ea tsebo le makoloi ho feta bana bao bo-mme ba bona ba sa kang ba ja mafura a omega-3.

Ho noa Omega-3 ke mme nakong ea bokhachane le ngoana bongoaneng le hona ho amahanngoa le kotsi e tlase ea mathata a boits'oaro ho ngoana ().

Phuputso e 'ngoe e bontša hore tšebeliso ea omega-3 le eona e ka bapala karolo ea ho thibela ho hlaha pele ho nako. Leha ho le joalo, bopaki ba sena bo kopane ebile bo lula bo sa tsejoe ().

Mafura a omega-3 a fumanoang ka oli ea salmon a ka bapala karolo ea bohlokoa kholisong e nepahetseng ea lesea la "fetal" le ts'ebetso ea ts'ebetso ho bana.

5. E kanna ea khothaletsa bophelo bo botle ba boko

Ho na le bopaki bo matla ba hore mafura a omega-3 a bohlokoa molemong oa kholo ea boko ba bana. Joale, lipatlisiso tsa pele li fana ka maikutlo a hore le bona ba ka nts'etsapele bophelo bo botle ba boko hamorao bophelong.

Liphuputso tsa li-test-tube li bonts'itse hore DHA, e leng e 'ngoe ea mafura a omega-3 a fumanoang ka oli ea salmon, e bapala karolo ea ho lokisa le ho ntlafatsa lisele tsa methapo ea kutlo ().

Ho feta moo, ho ja lijo tse lekaneng tsa DHA ho amahanngoa le kotsi e fokotsehileng ea ho fokotseha ha kutloisiso ea lilemo le nts'etsopele ea lefu la Alzheimer's ().

Ho feta moo, liphuputso tse ling tsa "test-tube" le liphoofolo li fana ka maikutlo a hore ho nka litlatsetso tsa omega-3 ho ka thusa ho thibela le ho alafa lefu la Parkinson ().

Qetellong, lithuto tsa batho tse raliloeng hantle li hlokahala ho utloisisa hantle hore na mafura a omega-3 a fumanoang ka oli ea salmon a ka ts'ehetsa bophelo bo botle ba boko nakong eohle ea bophelo ba motho.

Ho ja mafura a omega-3 a lekaneng a fumanoang ka har'a oli ea salmon ho amahanngoa le kotsi e fokotsehileng ea ho fokotseha ha ts'oaetso e amanang le lilemo le nts'etsopele ea mafu a methapo ea kutlo joalo ka Alzheimer's.

6. E kanna ea khothaletsa letlalo le mahlo a phetseng hantle

Ho ja mafura a omega-3 a lekaneng ho tsoa mehloling e joalo ka oli ea salmon ho ka thusa letlalo la hao le bophelo bo botle ba mahlo.

Mafura a Omega-3 a bapala karolo ea kholo ea mahlo le pono e phetseng hantle bongoaneng. Ho feta moo, ho ja haholo nakong eohle ea ho ba motho e moholo ho amahanngoa le ho fokotseha ha menyetla ea mafu a mahlo joalo ka glaucoma le ts'oaetso e amanang le botsofali (,).

Omega-3s ka oli ea salmon le eona e kenya letsoho letlalong le phetseng hantle ka litlamorao tsa anti-inflammatory.

Lipatlisiso li bontša hore ho ja omega-3s ho ka sireletsa letlalo la hao ho senyeheng ha letsatsi, ho fokotsa matšoao a amanang le dermatitis, le ho khothaletsa pholiso ea maqeba ().

Ho ja mafura a omega-3 a lekaneng ho tsoa mehloling e joalo ka oli ea salmon ho ts'ehetsa bophelo bo botle ba letlalo mme ho ka fokotsa menyetla ea mafu a mang a amanang le lilemo.

7. E ka thusa ho boloka boima ba 'mele

Liphuputso tse ling li fana ka maikutlo a hore ho eketsa mafura a omega-3 ho tsoa ho oli ea salmon lijong tsa hau, hammoho le liphetoho tse ling tsa bophelo, ho ka u thusa ho fihlela boima bo botle le ho bo boloka. Leha ho le joalo, data e tsoakane.

Liphuputso tse 'maloa tsa liphoofolo li senotse hore ho nka litlatsetso tsa omega-3 ho ka fokotsa tloaelo ea ho bokella mafura a' mele a mangata.

Liphuputso tse 'maloa tsa batho li boetse li bonts'itse hore ho noa li-supplement tsa omega-3 ho bile le phello e ts'oanang, ho fokotsa ho bokellana ha mafura a' mele ha litlatsetso li kopantsoe le phepelo ea likhalori tse fokotsehileng le moralo oa boikoetliso ().

Leha ho le joalo, boholo ba bopaki bona bo tsoa liphuputsong tsa nakoana haholo ().

Ho hlokahala lipatlisiso tse ngata tsa nako e telele ho lekola hantle karolo ea oli ea salmon ho botenya le taolo ea boima ho batho.

Phuputso ea pejana e fana ka maikutlo a hore ho nka li-supplement tsa omega-3 ho ka ts'ehetsa tahlehelo ea mafura, empa lithuto tsa batho tsa nako e telele lia hlokahala.

8. Ho bonolo ho e eketsa lijong tsa hau

Ho kenyelletsa oli ea salmon lijong tsa hau ho bonolo. Khetho e le 'ngoe e bonolo ke ho eketsa salmon lenaneong la hau la lijo la beke le beke.

Ho fumana melemo e meholo ka ho fetisisa, American Heart Association e khothaletsa ho natefeloa ke lihlapi tse mafura tse kang saalmon bonyane habeli ka beke ().

Salmon e ncha, e nang le serame kapa e nang le makotikoting ke likhetho tse ntle haholo.

Bakeng sa lijo tsa mantsiboea tse bonolo tsa beke le beke, hlatsoa salmon e nang le konofolo, lero la lemone le oli ea mohloaare 'me u e besese ka pane ea lakane e nang le mefuta e fapaneng ea meroho e teteaneng.

Leka ho sebelisa saalmon e entsoeng ka makotikoting ho etsa salate ea salmon ea setlama kapa e halikiloeng. Sebeletsa joalo ka sandwich kapa betheng ea meroho e makhasi bakeng sa lijo tsa mots'eare tse bobebe le tse khotsofatsang.

Mokhoa oa ho nka litlatsetso tsa oli ea salmon

Haeba u sa rate salemone empa u ntse u batla ho nka monyetla ka melemo ea eona ea bophelo bo botle, nahana ka ho nka tlatsetso ea oli ea salmon.

Boholo ba oli ea salmon e tlatsetsa ka mofuta oa mokelikeli kapa oa bonolo. Li ka fumanoa lebenkeleng la hau la bophelo bo botle kapa inthaneteng.

Litlhahiso tsa litekanyetso li ka fapana haholo. Leha ho le joalo, ho ja ka letsatsi gram e le 'ngoe ea oli ea salmon e kenyelletsang EPA le DHA ho kanna ha lekana ().

Ho ka ba molemo ho qoba ho ja ligrama tse fetang tse 3 ka letsatsi ntle le haeba ngaka e tšoanelehang e u laetse ho etsa joalo ().

Litlhokomelo le litla-morao tse ka bang teng

Litlatsetso tsa oli ea salmone li kanna tsa bolokeha ho batho ba bangata, empa ho noa haholo ho ka baka litla-morao tse sa thabiseng, joalo ka ho nyekeloa ke pelo, ho nyeheloa ke pelo le letshollo ().

Haeba u noa meriana e fokotsang mali, ho molemo ho buisana le ngaka ea hau pele u qala tlatsetso ea oli ea salmon, kaha e ka eketsa menyetla ea ho tsoa mali ().

Linaheng tse ling, ho kenyeletsoa le United States, litlatsetso tsa phepo ha li laoloe. Kahoo, li ka ba le metsoako e sa batleheng le e ka bang kotsi kapa litlatsetso.

Kamehla khetha tlatsetso e lekiloeng ke motho oa boraro joalo ka NSF kapa US Pharmacopeia ho netefatsa bohloeki le boleng ba sehlahisoa seo u se rekang.

Ntlha ea bohlokoa

Oli ea salmone ke mohloli o ruileng oa mafura a omega-3 DHA le EPA.

Ho sebelisa omega-3s ho tsoa ho oli ea salmon ho amahanngoa le melemo e fapaneng ea bophelo bo botle, ho kenyelletsa ho fokotsa ho ruruha, ho thusa ho laola boima ba 'mele, le ho matlafatsa bophelo ba pelo le boko.

U ka fumana melemo ea oli ea salmon ka ho kenyelletsa salmon lijong tsa hau kapa ho nka tlatsetso ea oli ea salmon.

Leha ho le joalo, khomarela palo e khothalletsoang ea salmon ka beke le tekanyo e khothalletsoang ea oli ea salmon. Ho ja haholo ho ka lebisa litlamong tse mpe tsa bophelo bo botle.

Haeba u sa kholiseha hore na oli ea salmon e nepahetse bakeng sa lijo tseo u li jang, ikopanye le mofani oa tlhokomelo ea bophelo bakeng sa likeletso.