Karolo ea Omega 3s ho Bophelo bo Botle ba Pelo
Ho bonts'itsoe hore omega-3s, haholo EPA le DHA, ha e le hantle e theola papali ea chelete ea lefu la pelo. Mafura ana a motheo a sa tsitsang a tlatsetsa ho fokotseng maemo a mali a mafura a mafura, mofuta oa mafura. The molemo ka ho fetisisa omega-3s thusa ho theola maemo a mafura a mafura, a ka theolang papali ea chelete ea lefu la pelo le ho eketsa bophelo bo botle ba pelo.
Ho feta moo, omega-3s e thusa ho laola khatello ea mali. Hypertension ke ntlha ea bohlokoa ea papali ea chelete bakeng sa lefu la pelo, 'me litlhahlobo tse' maloa li bonts'itse hore lintlafatso tsa omega-3 li ka baka ho fokotseha ho hoholo ha ho otla ha pelo, haholo ho batho ba nang le khatello ea mali. Ho feta moo, thepa e fokotsang ea omega-3s e ka thusa ho fokotsa ho teneha ho sa feleng, e leng motšehetsi oa bohlokoa ntlafatsong ea lefu la pelo. Omega-3s e tšehetsa bophelo bo botle ba pelo le methapo ka kakaretso ka ho fokotsa ho ruruha.
The molemo ka ho fetisisa omega-3s Li-hotspots bakeng sa bophelo bo botle ba pelo li kenyelletsa litlhapi tse mafura joalo ka saalmon, mackerel le sardine. Ho hopola mehloli ena ea lijo bakeng sa mokhoa oa hau oa ho ja ho ka thusa ka ho netefatsa hore o fumana li-omega-3 tse lekaneng ho thusa pelo e phetseng hantle.
Omega 3s le Ts'ebetso ea Kelello
Monyetla o mong o moholo oa li-omega-3s ke phello ea tsona ea bohlokoa matleng a kelello. DHA, e 'ngoe ea mafura a bohlokoa a omega-3 unsaturated, e ngata bokong ba boko 'me e bohlokoa bakeng sa ho tsamaisana le kaho le bokhoni ba li-synapses. Ho bonahetse hore molemo ka ho fetisisa omega-3s Ntlafatsa ts'ebetso ea kelello, haholo-holo mesebetsing e hlokang mohopolo, tlhokomelo, le lebelo la ho sebetsa. Tlhahlobo e bontšitse hore batho ba nang le mafura a mangata a omega-3 maling a bona ba sebetsa hantle litekong tsa kelello, ho bontša hore omega-3 unsaturated fats ba nahana. karolo ea bohlokoa bophelong ba cerebrum.
Omega-3s e boetse e hopoloa ho sireletsa khahlanong le mafu a neurodegenerative joalo ka Alzheimer's.
Li-Omega-3 fatty acids li bontšitsoe ho fokotsa kotsi ea lefu la Alzheimer le mefuta e meng ea 'dementia' lithutong. Sena se ka etsahala ka lebaka la litlamorao tsa bona tse khutsitseng le tsa thibelo ea mofets'e, tse thusang ho sireletsa li-synapses kotsing le ho tšehetsa bophelo bo botle ba boko. Thepa e fokotsang ea omega-3s e fokotsa ho teneha ho sa feleng kelellong, e leng palo e kholo ea motsamao oa mafu a neurodegenerative.
Ho kopanya mefuta e mengata ea lijo tse nang le omega-3 kemisong ea hau ea ho ja ho ka boloka bophelo bo botle ba boko likarolong tsohle tsa bophelo. Nakong ea bokhachane, ho fumana DHA e lekaneng ho bohlokoa hore boko le retina ea lesea li hōle. Ha re ntse re tsofala, ho tsoela pele ho ja mafura ana a sa tsitsang ho ka thusa ho boloka matla a kelello le ho senyeha ha kelello, ho fana ka tšireletso khahlanong le mathata a kelello a amanang le botsofali.
Li-omega-3 tse ntle ka ho fetisisaho tloha litlhapi tse mafura tse kang salmon, mackerel le sardines, hammoho le li-flaxseeds, walnuts le linate tse ling, ke tse ling tsa mehloli e molemo ka ho fetisisa e ka kenyelletsoang habonolo lijong ho fumana melemo ena ea kelello. Ho feta moo, litlatsetso tsa oli ea algae li fa batho ba jang meroho le bao e seng litlhapi mokhoa o mong o thehiloeng ho semela bakeng sa ho fumana DHA e lekaneng bakeng sa bophelo bo botle ba boko. U ka ts'ehetsa le ho ntlafatsa ts'ebetso ea kelello bophelong bohle ba hau ka ho kenyelletsa mehloli ena lijong tsa hau.
Omega 3s bakeng sa Bophelo bo Botle bo Kopanetsoeng le ho Ruruha
Maemo a mangata a sa foleng, ho kopanyelletsa le ramatiki, hangata a bakoa ke ho ruruha. Ho satalla ha manonyeletso le bohloko ho ka fokotsoa ka ho fokotsa tlhahiso ea limolek'hule tsa ho ruruha le li-enzyme ka lebaka la mafura ana a acid. EPA le DHA ke tsona tse ikarabellang bakeng sa litlamorao tse khahlanong le ho ruruha tsa omega-3s hobane li thibela tlhahiso ea li-eicosanoids le li-cytokine tse thibelang ho ruruha, ho fokotsa ho ruruha ka kakaretso.
Li-supplement tsa Omega-3 li bontšitsoe ho ntlafatsa haholo bophelo bo kopanetsoeng lithutong tsa bongaka. Bakuli ba nang le ho ruruha ha manonyeletso a rheumatoid ba nkileng lintlafatso tsa omega-3 ba phatlalalitse ho fokotseha ho matla ha hoseng le manonyeletso a fokolang. Ho ea ka liphuputso tsena, li-supplement tsa omega-3 li ka thusa ho fokotsa matšoao a ramatiki ea ramatiki le maemo a mang a ho ruruha.
Liliba tse ntle ka ho fetisisa tsa mafura a omega-3 a sa tsitsang, a leoatleng le a thehiloeng limela, a fumaneha ho batho ba lakatsang ho thusa ho phela hantle 'meleng.
EPA le DHA, tse fumanoang litlhaping tse mafura tse kang salmon, mackerel le tuna, ke mefuta ea omega-3 fatty acids e fokotsang ho ruruha ka katleho. Bakeng sa ba jang lijo tse thehiloeng limela, mehloli e kang li-flaxseeds, peo ea chia le lipeo tsa hemp li fa ALA, selelekela sa EPA le DHA, tseo 'mele o ka li fetolang ho feta ka ho feletseng. Leha ALA e na le sekhahla se tlase sa ho sokoloha ho EPA le DHA, ho kenyelletsa le mefuta e fapaneng ea mehloli ea lijo tsa hau e ntse e ka u thusa ho laola ho ruruha le ho boloka manonyeletso a hau a phetse hantle.
Ho kenyelletsa lijo tsena tse nang le omega-3 e ngata lijong tsa hau tsa letsatsi le letsatsi li ka ts'ehetsa bophelo bo kopaneng le taolo ea ho ruruha. Ho ja litlhapi tse mafura khafetsa kapa ho nka li-supplement tsa oli ea tlhapi ho ka fana ka EPA le DHA e hlokahalang. Bakeng sa barati ba meroho le meroho, ho ikopanya le mehloli ea limela le ho ela hloko li-supplement tsa oli ea kholo e tala, tse fanang ka DHA ka ho toba, li ka tiisa ho amoheloa ha omega-3 e lekaneng. Ka ho boloka mokhoa o loketseng oa ho ja ka ho lekaneng molemo ka ho fetisisa omega-3s, batho ba ka khona ho okamela maemo a bakang pherekano le ho sebeletsa khotsofalo ea bona.
Ha nako e ntse e ea, ho na le litlamorao tse 'maloa tse ka etsahalang le menahano. Batho ba seng ba ntse ba e-noa meriana e fokotsang mali joaloka warfarin kapa aspirin ba ka 'na ba e-ba le monyetla o fokolang oa ho tsoa mali haeba ba sebelisa litekanyetso tse phahameng tsa omega-3s ho tsoa ho li-supplement tsa oli ea tlhapi. Sena ke ka lebaka la tsela eo mafura a omega-3 a unsaturated a ka bonts'ang litlamorao tse bonolo tsa anticoagulant. Ha ba noa li-supplement tsa oli ea tlhapi, batho ba bang ba ka 'na ba e-ba le matšoao a mala a kang ho nyekeloa ke pelo, letšollo, kapa ho se jele hantle, haholo-holo haeba e le tsa boleng bo tlaase kapa tse nkiloeng ka bongata.
Ka kopo ikopanye le rona ho kiyo@xarbkj.com haeba u ka rata ho tseba haholoanyane ka mofuta ona oa ntho.
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