Mafura a Omega-3 a saunsaturated ke litlatsetso tsa mantlha tse nang le melemo e fapaneng ea bongaka, e tšehetsoang ke lipatlisiso tse pharaletseng le liphuputso tsa bongaka. Ho batlisisa hore na omega 3s e ama bophelo bo botle ba pelo joang, ts'ebetso ea boko, le likarabo tsa ho ruruha hoa hlokahala ho utloisisa hore na ke hobane'ng ha omega 3s e le molemo ho bophelo bo botle.
Omega 3s le Bophelo bo Botle ba Pelo
Ho na le bopaki bo bongata bo bontšang seo Molemo ka ho fetisisa Omega 3S mafura acid a molemo bakeng sa bophelo bo botle ba pelo. Omega-3s, ho kenyelletsa EPA (eicosapentaenoic corrosive) le DHA (docosahexaenoic corrosive), li nka likarolo tsa bohlokoa likarolong tse fapaneng tsa bophelo bo botle ba pelo. Li-Omega-3 fatty acids li 'nile tsa bontšoa ka mokhoa o tsitsitseng ho theola maemo a triglyceride maling, ho fokotsa kotsi ea mafu a pelo. Hape, mafura ana a sa tsitsang a 'nile a fumanoa a fokotsa ho otla ha pelo ka boikokobetso' me a eketsa ho loantša morethetho o makatsang oa pelo, e leng lintlha tsa bohlokoa tsa papali ea chelete bakeng sa liketsahalo tsa coronary le stroke.
E 'ngoe ea likarolo tsa bohlokoa tse ka morao ho melemo ena ea pelo le methapo ea pelo ke thepa e khutsisang ea Omega-3s. Li thusa ho thibela ho thehoa ha plaque ea arterial ka ho fokotsa ho ruruha, ho fella ka methapo e hlakileng le e phetseng hantle. Lijo tse nang le Omega-3 tse ngata tse kang li-flaxseeds, peo ea chia, walnuts le litlhapi tse mafura tse kang salmon, mackerel le trout li ka thusa ho boloka pelo ea hau e phetse hantle kamehla.
Ho kenyelletsa Omega-3 fatty acids lijong tsa hau ha se molemo feela empa hape ke habohlokoa bakeng sa thibelo ea lefu la pelo. Ebang ke ka liphetoho tsa lijo kapa lintlafatso, ho fana ka tiiso ea ho amoheloa ka mokhoa o khotsofatsang oa mafura ana a sa hloekang ho ka eketsa ho boloka matla a pelo le methapo ea pelo le katleho ka kakaretso. E le tšobotsi ea mokhoa o nepahetseng oa ho ja le mokhoa o nepahetseng oa bophelo, Omega-3s e fana ka litlamorao tse kholo tsa ts'ireletso tse thusang ho itšireletsa khahlanong le maemo a pelo le methapo, e leng se etsang hore e be tsa bohlokoa bakeng sa tsoelo-pele ea bophelo bo botle ba pelo le ho thibela ho kula.
Omega 3s le Mosebetsi oa Boko
Patlisiso e totobatsa karolo ea bohlokoa ea Omega-3 fatty acids ho khothaletsa tšebetso e nepahetseng ea boko le nts'etsopele methating eohle ea bophelo. Har'a Omega-3s, DHA (docosahexaenoic acid) e hlahella e le ea bohlokoa ka ho khetheha, ka lebaka la bongata ba eona bokong le karolo ea bohlokoa lits'ebetsong tsa kelello. Liphuputso tsa mahlale li lula li hokahanya tšebeliso e lekaneng ea Omega-3 le melemo e fapaneng ea kelello, ho kenyelletsa le ho boloka mohopolo o ntlafalitsoeng, kotsi e fokotsehileng ea ho fokotseha ho amanang le botsofali, le litlamorao tse ka bang teng tsa ts'ireletso khahlano le mathata a bophelo bo botle ba kelello joalo ka khatello ea maikutlo le matšoenyeho.
Ho ba teng ha DHA ka har'a li-membrane tsa neuronal ho ts'ehetsa phetisetso e nepahetseng ea matšoao lipakeng tsa lisele tsa boko, ho bohlokoa bakeng sa ho boloka kelello e hlaka le ts'ebetso. Tšebeliso ea kamehla ea Omega 3S e ntle ka ho fetisisa Lijo tse ruileng joalo ka tlhapi e mafura (mohlala, salmon, sardines le trout), li-flaxseeds, peo ea chia le walnuts, kapa tlatsetso moo ho hlokahalang, li ka kenya letsoho haholo ho boloka bophelo bo botle ba boko. Li-acid tsena tsa bohlokoa tsa mafura li thusa ho holisa litsela tsa methapo ea kutlo le likhokahano tsa synaptic, ho khothaletsa botsitso ba kelello le ts'ebetso.
Ka ho kenyelletsa Omega-3s lijong tsa letsatsi le letsatsi, batho ba ka khona ho matlafatsa bokhoni ba kelello, ho boloka kelello, le ho itšireletsa khahlanong le ho fokotseha ha methapo. Melemo e mengata ea Omega-3s e totobatsa bohlokoa ba tsona eseng feela tlhokomelong ea bophelo bo botle ba boko empa hape le ho ts'ehetsa matla a kelello a bophelo bohle le bophelo bo botle. E le motheo oa phepo e matlafatsang boko, Omega 3S e ntle ka ho fetisisa fana ka melemo e mengata bakeng sa ho holisa bophelo bo botle ba kelello le ho ntlafatsa ts'ebetso ea boko bophelo bohle.
Omega 3s le Likarabo tsa ho ruruha
Mafura a nang le Omega-3 unsaturated a nka karolo ea bohlokoa ho ntlafatseng liketso tse tukang 'meleng, a fana ka melemo e mengata litabeng tse fapaneng tsa bongaka. Ho ntse ho hlaka haholoanyane hore ho ruruha ho sa foleng ho ka lebisa maemong a mangata a fokolisang, a kang ramatiki, lefu la tsoekere le mathata a pelo. Li-omega-3 fatty acids tse tsebahalang EPA (eicosapentaenoic acid) le DHA (docosahexaenoic acid), tse fumanoang haholo oli ea tlhapi, li phetha karolo ea bohlokoa ho fokotsa litsela tsa ho ruruha. Ka ho qothisana lehlokoa le limolek'hule tsa pro-inflammatory bakeng sa libaka tse tlamang li-enzymatic, li fokotsa tlhahiso ea li-cytokine le leukotrienes, e leng baemeli ba ho ruruha.
EPA le DHA's anti-inflammatory properties ha li thuse feela ho laola maemo a sa foleng a ho ruruha empa hape li kenya letsoho ho boloka bophelo bo botle ka kakaretso. Tšebeliso e tloaelehileng ea mefuta e mengata ea lijo tse nang le omega-3 e kang tlhapi e mafura (mohlala, salmon, sardines, trout), le mehloli e thehiloeng limela e kang li-flaxseeds, peo ea chia le pecans, e tšehetsa matla a tlhaho a 'mele a ho laola ho teneha. Bakeng sa batho ba nang le mathata a phephetsang kapa ba batlang mehato ea thibelo, Molemo ka ho fetisisa Omega 3S tlatsetso e ka fana ka thuso e eketsehileng.
Omega-3 fatty acids e fokotsa kotsi ea mafu a amanang le ho ruruha le ho ntlafatsa bophelo bo botle ka kakaretso ka ho khothalletsa karabo e leka-lekaneng ea ho ruruha. Ba ka khona ho ts'ehetsa ts'ebetso ea 'mele ea ho itšireletsa mafung le ho ntlafatsa bophelo bo botle ka kakaretso ka bokhoni ba bona ba ho laola ho ruruha, ho fetelang ho feta maemo a itseng. Ho kopanya li-omega-3 tse lekaneng lijong kapa ka ho tlatsetsa ka tsela ena ho khothaletsoa e le tšobotsi ea mokhoa o akaretsang oa ho sebetsana le katleho le ho fokotsa boima ba mafu a kamehla a phephetsang.
Qetellong, omega-3 fatty acids ke karolo ea bohlokoa ea lijo tse phetseng hantle tse ka thusang ho laola ho ruruha le ho ntlafatsa bophelo bo botle ka kakaretso. Mesebetsi ea bona ea ho tsamaisa lipotoloho tse tsosang takatso e totobatsa bohlokoa ba bona litšebeletsong tsa bongaka tse thibelang likokoana-hloko 'me ba hlahisa mekhoa ea bona ea ho tsosolosa litabeng tse matla.
fihlela qeto e
Ka kakaretso, mafura a Omega-3 a unsaturated a fana ka melemo e mengata ea bongaka e tšehetsoeng ke bopaki bo utloahalang. Molemo ka ho fetisisa Omega 3S e bapala karolo ea bohlokoa ho boloka bophelo bo botle ka kakaretso ka ho ts'ehetsa ts'ebetso ea boko, ho khothaletsa bophelo bo botle ba pelo, le ho laola likarabo tsa ho ruruha. Ebang ke ka mehloli ea lijo kapa lintlafatso, ho netefatsa kamohelo e lekaneng ea Omega-3s ho molemo ho batho ba lekang ho ntlafatsa bophelo ba bona.
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References
1.Mekhatlo ea Sechaba ea Bophelo. Omega-3 Fatty Acids: Leqephe la 'Nete bakeng sa Litsebi tsa Bophelo bo Botle. E fihletsoe [kenya letsatsi] ho tsoa ho [URL].
2. Harvard TH Chan Sekolo sa Bophelo bo Botle ba Sechaba. Mohloli oa Phepo - Omega-3 Fatty Acids: An Essential Contribution. E fihletsoe [kenya letsatsi] ho tsoa ho [URL].
3.American Heart Association. Litlhapi le Omega-3 Fatty Acids. E fihletsoe [kenya letsatsi] ho tsoa ho [URL].
4.Kris-Etherton, PM, Harris, WS, & Appel, LJ (2003). Tšebeliso ea litlhapi, oli ea tlhapi, omega-3 fatty acids, le lefu la pelo. Ho potoloha, 106 (21), 2747-2757.
5.Swanson, D., Block, R., & Mousa, SA (2012). Omega-3 fatty acids EPA le DHA: melemo ea bophelo bo botle bophelong bohle. Tsoelo-pele ea Phepo, 3(1), 1-7.
