Omega-3 na ma nye obi gị ume
Ọ bụrụ na ị nwere mmasị na ọkwa cholesterol dị mma, ị nwere ike ịchọpụta na ọ dị mfe dị ka ịgbakwunye azụ gị nri. Azụ anụ nwere omega-3 acid fatty acids, bụ nke egosila na ọ dị ala ọkwa cholesterol. Ọ bụ ezie na ndị ọkachamara na-atụ aro na ihe ka ọtụtụ ná ndị mmadụ na-amalite itinye azụ abụọ n'ime nri ha kwa izu, ndị nwere nnukwu triglyceride pụrụ ịdị mkpa.
Cholesterol na Fish Oil
Ndị ọkà mmụta sayensị aghọtachaghị ihe mere omega-3 acid fatty acids, nke a na-achọta mmanụ mmanụ na isi ihe ndị ọzọ, na-eme ka ọbara dị arọ, ma nchọpụta ahụ doro anya: Azụ anụ dị mma maka obi.
N'ezie, otu nnyocha e bipụtara na 2005 na Journal of the American Board of Practice Family found that those with a history of heart attack who took a supplement of 1.8g of oil fish were 29 percent less likely to experience a cardiac event. Otu nnyocha ahụ kwubiri na nanị otu azụ nke azụ n'izu nwere ike "ejikọta ọnụ na pasent 52 na mberede ọnwụ obi mberede."
Nchịkọta nke ihe karịrị nchọpụta 70 na-achọpụta na mmanụ azụ bụ ihe bara uru karịsịa maka ọgwụgwọ nke triglycerides dị elu, nke bụ ụdị cholesterol jikọrọ na nnukwu ọrịa nke ọrịa obi . Nnyocha ndị e mere nyochaa na meta-analysis chọpụtara na ọkwa dị elu nke triglyceride nwere ike belata n'etiti pasent 20 ruo 50 site na iji 2 ruo 4g mmanụ azụ kwa ụbọchị.
Isi nri Omega-3s
Maka ndị mmadụ na-enweghị usoro ọrịa obi, a pụrụ ịkụda ọkwa cholesterol ma nọgide na-achịkwa site n'iji iri ugboro abụọ n'izu. Otú ọ dị, ọ bụghị azụ nile dị elu na omega-3 acid fatty acid. Ihe nko nke azu ndi di elu n'ime mmiri bara uru bara uru gụnyere salmon, anchovies, sardines, trout, bass, catfish, albacore tuna, herring, na mackerel.
E nwere ihe oriri ndị ọzọ nke omega-3 fatty acids maka ndị na-adịghị enwe mmasị iri azụ. Ihe oriri ndị a gụnyere tofu; ụdị ụcha; canola na mmanụ oliv; Akwukwo Igbo na osisi ugu, akwukwo ahihia, akwukwo nri dika kale (obu ezie na elu nwere oke abuba, ha nwere otutu Omega-3).
Ị Kwesịrị Ịtụkwasị Ihe?
Dị ka American Heart Association si kwuo, ọ kacha mma ị nweta omega-3 abụba abụba site na isi nri. Otú ọ dị, enwere ihe mgbakwunye maka ndị nwere mkpa karịa akụrụngwa karịa na ha nwere ike inweta naanị nri. Ndị nchọpụta ka na-amụ ihe otú ntinye na-arụ ọrụ iji belata ọkwa cholesterol ma e jiri ya tụnyere omega-3 nke abụba dị na nri. Tupu ịmalite usoro mmezi, gwa dọkịta gị gbasara abamuru na usoro ogwuzi maka gị.
Aro
Otu American Heart Association nwere ndokwa maka ndị mmadụ n'otu n'otu dabeere na akụkọ ihe mere eme nke ọrịa obi:
- Ndị na-enweghị akụkọ ihe mere eme nke ọrịa obi: Mee ka azụ bụrụ ihe oriri gị mgbe niile. Gbalịa iri nri ugboro abụọ kwa izu. Tinyekwa nri dị ka mmanụ canola na nri soybean na nri gị.
- Ndị nwere ọrịa obi: Rie ihe dịka 1g nke acid fatty (docosahexaenoic acid or eicosapentaenoic acid) kwa ụbọchị. A na-achọta acids ndị a na azụ na abụba na abụba. Gwa dọkịta gị tupu ịmalite mgbakwunye nri.
- Ndị nwere nnukwu triglycerides: Nweta n'etiti 2 na 4g nke docosahexaenoic acid ma ọ bụ eicosapentaenoic acid kwa ụbọchị. Na usoro onu ogugu, o yikarịrị ka ọ ga-adị mkpa iji ihe mgbakwunye. Gwa dọkịta gị gbasara ọgwụgwọ gị.
Nlekọta
Ọ bụ ezie na FDA na-ekwu na omega-3 acid fatty acids "n'ozuzu ha weere dịka nchekwa," enwere ike ịnweta ihe ize ndụ. Azụ anụ nwere ike ibute shuga shuga nke ndị nwere ọrịa shuga. Dịka National Institutes of Health si kwuo, omega-3 acid fatty acids nwekwara ike "ime ka ọnyá nke ọrịa hemorrhagic pụta," nke pụtara ịmịnye ọbara na ụbụrụ. Ọ bụrụ na ị nwere ọrịa shuga ma ọ bụ na-enwe nsogbu nke ọrịa strok , ị ga-agwa dọkịta gị banyere ihe ize ndụ metụtara mmanụ azu, nke na-adịkarị ntakịrị.
Tụkwasị na nke ahụ, egosiputa ihe karịrị 1g nke omega-3 abụba acids kwa ụbọchị na-eme ka ọ bụrụ na ụfọdụ n'ime ha nwere ike imebi. Ọ bụrụ na ị nwere ahụmịbawanye oge ma ọ bụ ogologo oge ọ bụla ị na-eji ihe oriri na mmanụ, gwa dọkịta gị banyere ihe ize ndụ. O nwere ike ịchọ ka ị belata ntaneti gị.
Isi mmalite:
"Azụ na Omega-3 Fatty Acids." AmericanHeart.org . 2008. American Heart Association. 13 Sep. 2008.
"Azụ, Ọkwa nke Mercury na Omega-3 Fatty Acids." AmericanHeart.org . 2008. American Heart Association. 13 Sep. 2008.
Gebauer, Sarah K., Tricia L. Psota, William S. Harris, na Penny M. Kris-Etherton. "N-3 Fatty Acid Dietary Recommendations and Food sources iji mezuo mkpa na uru nke obi." American Journal of Clinical Nutrition. 83: 6 (2006): 1526-35. 13 Sep. 2008.
Oh, Robert, "Ngwa Ngwa Maka Mmanụ Azụ ([Omega] -3 Fatty Acids) na Nlekọta Nlekọta." Akwụkwọ edemede nke American Board of Practice Family. 18 (2005): 28-36. 13 Sep. 2008.
"Omega-3 Acids Acids, Azụ Azụ, Alpha-Linolenic Acid." nlm.nih.gov. Medline Plus: Mkpurugwu na ihe mgbakwunye. 1 Mar 2008. National Institutes of Health. 13 Sep. 2008.