Omega-3 abụba - Ọ dị mma maka obi gị

Omega-3 fatty acids bụ ụdị polyunsaturated abụba. Anyị chọrọ abụba ndị a iji wuo sel ụbụrụ na maka ọrụ ndị ọzọ dị mkpa. Omega-3s na-enyere aka mee ka obi gị dị mma ma chebe ya pụọ ​​na ọrịa strok. Ha na - enye aka mee ka ahụike gị dị mma ma ọ bụrụ na ị nweelarịrị ọrịa obi.

Ahụ gị anaghị eme omega-3 fatty acids n’onwe ya. Ikwesiri inweta ha site na nri gi. Azụ ụfọdụ bụ isi iyi kacha mma nke omega-3s. I nwekwara ike inweta ha site na nri osisi.

Omega-3 fatty acids kwesịrị ime ka 5% gaa 10% nke calorie gị niile.

Omega-3s dị mma maka obi gị na akwara ọbara n'ọtụtụ ụzọ.

• Ha na-ebelata triglycerides, ụdị ụdị abụba dị n’ọbara gị.
• Ha na-ebelata ihe ize ndụ nke ịmepụta obi na-adịghị agbanwe agbanwe (arrhythmias).
• Ha na-ebelata ịkwalite ihe ncheta, ihe nke gụnyere abụba, cholesterol, na calcium, nke na-akpọchi ma mechie akwara gị.
• Ha na - enyere aka belata obere ọbara mgbali gị.

Abụba ndị a dị mma nwekwara ike inyere kansa, ịda mba, mbufụt, na ADHD aka. Ndị ọkachamara ahụ ike ka na-achọpụta uru niile omega-3 bara uru bara uru.

Hearttù Na-ahụ Maka Obi n'America (AHA) na-atụ aro ka ha rie opekata mpe ugboro abụọ n'izu nke azụ bara ụba na omega-3s. Otu ọrụ bụ 3.5 ounces (100 gram), nke dị ntakịrị karịa akwụkwọ nyocha. Mmanụ mmanu mmanu bara ụba na omega-3s gụnyere:

• Salmọn
• Makarel
• Albacore tuna
• Trout
• Saardin

Fishfọdụ azụ nwere ike merụọ na mercury na ndị ọzọ na mmiri ọgwụ. Iri azu meruru aru nwere ike iburu umuaka na umu nwanyi ndi di ime ihe ojoo nke ahu ike.

Ọ bụrụ na ị na-eche banyere Mercury, ị nwere ike belata ihe ize ndụ nke ikpughe gị site na iri ụdị azụ dị iche iche.

Womenmụ nwanyị dị ime na ụmụaka kwesịrị izere azụ nwere oke Mercury. Ndị a gụnyere:

• Sọdfish
• Akụm
• Eze mackerel
• Tilefish

Ọ bụrụ n’ị bụ okenye ma ọ bụ okenye, uru ị ga-eri ga-aba ihe ọ bụla nwere ike ime gị.

Azụ mmanụ, dị ka salmọn na tuna, nwere ụdị omega-3s abụọ. Ndị a bụ EPA na DHA. Ha abụọ nwere uru bara uru nye obi gị.

Can nwere ike nweta ụdị omega-3 ọzọ, ALA, na ụfọdụ mmanụ, mkpụrụ, na osisi. ALA na-abara gị uru, mana ọ bụghị dị ka EPA na DHA. N'agbanyeghị nke ahụ, iri mkpụrụ, mkpụrụ osisi, na mmanụ dị mma yana azụ nwere ike inyere gị aka ịnweta ụdị abụba ndị a dị mma.

Osisi-3s sitere na osisi gụnyere:

• Flaxseeds na ala flaxseed
• Ukpa
• Chia mkpụrụ
• Mmanụ Canola na mmanụ soy
• Soya na tofu

N'ime nri niile sitere na osisi, flaxseeds ala na mmanụ flaxseed nwere ọnụ ọgụgụ kasị elu nke ALA. I nwere ike iri ala flaxseed n'elu granola ma obu na smoothies. Mmanụ flaxseed na-aga nke ọma na akwa salad.

Ọtụtụ ndị ọkachamara ahụike kwenyere na ụzọ kachasị mma iji rite uru nke omega-3 sitere na nri. Nri nile nwere otutu nri kari omega-3s. Ndị a niile na-arụkọ ọrụ ọnụ iji mee ka obi gị dị mma.

Ọ bụrụ na ịnweela ọrịa obi ma ọ bụ triglycerides dị elu, ị nwere ike irite uru site na iri oke omega-3 fatty acids. O nwere ike isi ike ịnweta omega-3s zuru oke site na nri. Jụọ dọkịta gị ma ọ bụrụ na ị na-ewere ihe mgbakwunye mmanụ na-azụ azụ nwere ike ịbụ ezigbo echiche.

Cholesterol - omega-3s; Atherosclerosis - omega-3s; Ike nke akwara - omega-3s; Ọrịa akwara ọbara - omega-3s; Ọrịa obi - omega-3s

• Omega-3 abụba abụba

Agencylọ ọrụ maka nyocha ahụike na ebe nrụọrụ weebụ dị mma. Omega-3 abụba abụba na ọrịa obi: usoro nyocha emelitere. irè healthcare.ahrq.gov/products/fatty-acids-cardiovascular-disease/research. Emelitere April 2018. Nabata Jenụwarị 13, 2020.

Eckel RH, Jakicic JM, Ard JD, et al. Ntughari Ntuziaka 2013 AHA / ACC banyere njikwa ndụ iji belata ihe gbasara obi: mkpesa nke American College of Cardiology / American Heart Association Task Force on Practice Guidelines. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. Nri oriri na-edozi ahụ na ahụ ike na ọrịa. Na: Goldman L, Schafer AI, eds. Ọgwụ Goldman-Cecil. Nke 26th. Philadelphia, PA: Elsevier; 2020: isi 202.

Mozaffarian D. Nri na ọrịa obi na ọrịa metabolic. Na: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Ọrịa Obi Braunwald: Akwụkwọ ọgụgụ nke Ọgwụ Ọrịa Cardiovascular. Nke 11. Philadelphia, PA: Elsevier; 2019: isi 49.

Ngalaba Ọrụ Ugbo na US na Ngalaba Ahụike na Ọrụ Ndị Ọrụ US. Ntuziaka nri nri maka ndị America, 2020-2025. Agba nke 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Emelitere December 2020. Nabata Jenụwarị 25, 2021.

• Abụba nri
• Etu esi wedata cholesterol na nri
• Otu esi egbochi oria obi