Izinzuzo ze-Omega-3 Fatty Acids empilweni yenhliziyo
Impilo yenhliziyo iyisisekelo esibalulekile sekhwalithi yokuphila. Abantu abaningi bagxila ekuzivocavoceni nasekugwemeni ukudla okunoshukela omningi namafutha agcwele, kodwa bavame ukunganaki indima yamafutha "amahle", umzimba owadingayo ngempela. Enye yezinhlobo zamafutha ezicwaningwe kakhulu ngezinzuzo zenhliziyo yi-omega-3 fatty acids. Lezi zakhi zomzimba zaziwa ngokusiza ukugcina ukusebenza kwemithambo yegazi, ukulawula ukuvuvukala, nokusekela isigqi senhliziyo esizinzile. Lesi sihloko sixoxa ngokuthi ayini ama-omega-3, ukuthi asebenza kanjani, nokuthi angadliwa kanjani ukuze kube nempilo enhle yenhliziyo.
Ayini ama-omega-3 fatty acids?
Ama-Omega-3 ayiqembu lama-acid anamafutha e-polyunsaturated abalulekile, okusho ukuthi umzimba awukwazi ukuwakhiqiza ngobuningi obanele futhi kumele uwathole ekudleni. Izinhlobo ezintathu ezaziwa kakhulu zama-omega-3 yilezi:
1. I-EPA (i-eicosapentaenoic acid): itholakala ngobuningi ezinhlanzini ezinamafutha kanye nasezinhlanzini zasolwandle. I-EPA idlala indima ekulawuleni ukuvuvukala kanye nempilo yemithambo yegazi.
2. I-DHA (i-docosahexaenoic acid): inamandla kakhulu ezinhlanzini, futhi ibalulekile ekwakhiweni kwama-membranes eseli, okuhlanganisa amaseli enhliziyo nemithambo yegazi.
3. I-ALA (i-alpha-linolenic acid): itholakala emithonjeni yezitshalo njengembewu yefilakisi, imbewu ye-chia, ama-walnuts, namafutha e-canola. I-ALA ingaguqulwa ibe yi-EPA kanye ne-DHA, kodwa izinga lokuguqulwa liphansi kakhulu kubantu abaningi.
Nakuba konke lokhu okuthathu kuzuzisa, ucwaningo oluqine kakhulu lwempilo yenhliziyo luvame ukuhlobana nokusetshenziswa kwe-EPA kanye ne-DHA emithonjeni yasolwandle.
Kungani i-omega-3 ibalulekile enhliziyweni?
Isifo senhliziyo nemithambo yegazi sisalokhu siyimbangela ehamba phambili yokugula emazweni amaningi. Izici eziyingozi zifaka phakathi umfutho wegazi ophakeme, ukungalingani kwe-cholesterol, ukuvuvukala okungapheli, isifo sikashukela, ukubhema, kanye nendlela yokuphila yokungahlali phansi. Ama-omega-3 asebenza ngezindlela eziningi ngesikhathi esisodwa—hhayi “njengomuthi owodwa,” kodwa njengengxenye yokudla okunempilo nendlela yokuphila esekela inhliziyo.
Nazi ezinye zezinzuzo ezibaluleke kakhulu ze-omega-3 empilweni yenhliziyo.
1. Kusiza ekunciphiseni amazinga e-triglyceride
Enye yezinzuzo ezifakazelwe njalo ze-omega-3s yikhono lazo lokwehlisa ama-triglyceride—uhlobo lwamafutha egazini, uma luphezulu, oluhlotshaniswa nengozi eyengeziwe yesifo senhliziyo. Ama-omega-3, ikakhulukazi i-EPA ne-DHA, anganciphisa ukukhiqizwa kwe-triglyceride esibindini futhi andise ukuphuma kwawo egazini.
Kwabanye abantu abane-triglyceride ephezulu, ukudla ama-omega-3 ngemithamo ethile (ngokuvamile ngokusebenzisa izithasiselo ezinconywe udokotela) kunganciphisa kakhulu ama-triglyceride. Kodwa-ke, kubalulekile ukuqonda ukuthi ukulawula ama-triglyceride aphezulu kusadinga isu eliphelele: ukunciphisa ushukela olula, ukunciphisa utshwala, ukulawula isisindo, nokwandisa umsebenzi womzimba.
2. Isekela umfutho wegazi onempilo
Ama-Omega-3 angasiza ekwehliseni umfutho wegazi kancane kuya kokulinganisela, ikakhulukazi kubantu abanomfutho wegazi ophakeme noma umfutho wegazi onqenqemeni. Kucatshangwa ukuthi le ndlela yokusebenza ihlobene nokusebenza kwe-endothelial okuthuthukisiwe (ulwelwesi lwangaphakathi lwemithambo yegazi), ukwanda kokuqina kwemithambo yegazi, kanye nemiphumela yokulwa nokuvuvukala.
Nakuba ama-omega-3 engenakukwazi ukufaka esikhundleni semithi yokwehlisa umfutho wegazi uma kudingeka, angaba yingxenye eyengeziwe esekela izinhloso zomfutho wegazi, ikakhulukazi uma ihlanganiswa nokudla okulinganiselayo njengokudla kwaseMedithera noma kwe-DASH.
3. Yehlisa ukuvuvukala okudlala indima ekuqineni kwemithambo yegazi
I-atherosclerosis (ukunqwabelana kwama-plaque ezindongeni zemithambo yegazi) akuyona nje "ukunqwabelana kwamafutha," kodwa inqubo eyinkimbinkimbi ehilela ukuvuvukala okungapheli. Ama-Omega-3 anemiphumela yokulwa nokuvuvukala ngokwakhiwa kwezihlanganisi ezithile (isib. ama-resolvin nama-protectin) asiza ukulawula impendulo yokuvuvukala.
Uma ukuvuvukala kulawulwa kakhudlwana, ukuzinza kwe-plaque kungathuthuka. I-plaque ezinzile cishe ayiqhekeki futhi ibangele amahlule egazi angaholela ekuhlaselweni yinhliziyo noma ekushayweni yisifo sohlangothi.
4. Kusiza ukugcina isigqi senhliziyo sizinzile
Ukuphazamiseka kwesigqi senhliziyo (ama-arrhythmia) kungasukela kokuncane kuya kokusongela impilo. Ama-omega-3 kucatshangwa ukuthi adlala indima ekuzinzeni kukagesi kwamangqamuzana enhliziyo ngokuthinta ulwelwesi lwamaseli kanye neziteshi ezithile ze-ion. Izifundo eziningana zikhombisile ukuthi ukudla izinhlanzi njalo kuhlotshaniswa nengozi encishisiwe yokufa ngokuzumayo ngenxa yezinkinga zesigqi senhliziyo.
Kodwa-ke, imiphumela ye-omega-3 kuma-arrhythmia ayifani kuzo zonke izakhamuzi kanye nezimo zezokwelapha. Ngakho-ke, ezigulini ezinomlando we-arrhythmias noma lezo ezithatha imithi ethile, ukubonisana nodokotela kusabalulekile ngaphambi kokusebenzisa izithasiselo ezinomthamo ophezulu.
5. Kuthuthukisa impilo yemithambo yegazi
I-endothelium enempilo isiza imithambo yegazi ukuthi ivuleke futhi inciphe kahle, ivimbele ukujiya ngokweqile, futhi ilawule ukugeleza kwegazi. Ama-omega-3 asekela ukusebenza kwe-endothelial futhi angathuthukisa ukujiya kwegazi (ukwanda kwemithambo yegazi). Ngaphezu kwalokho, ama-omega-3 angathonya izakhiwo zama-platelet, avimbele ukujiya kwegazi ngokweqile—yize lo mphumela uvame ukuba mnene lapho kuthathwa imithamo yokudla.
Ukuze inhliziyo iphile kahle, imithambo yegazi esabela kakhudlwana engasethwa kalula yi-endothelial inenzuzo yesikhathi eside.
6. Kungenzeka ukuthuthukisa iphrofayili yamafutha iyonke
Uma bexoxa ngamafutha egazini, abantu bavame ukugxila ku-cholesterol ye-LDL (“embi”) kanye ne-HDL (“enhle”). Ama-Omega-3 awawona ama-ejenti okwehlisa i-LDL njengama-statin, kodwa angaba nomthelela omuhle kumaphrofayili amafutha, ikakhulukazi ngokunciphisa ama-triglycerides. Kwabanye abantu, i-DHA ingakhuphula i-LDL kancane, yize lokhu kuvame ukuhambisana noshintsho kusayizi wezinhlayiya ze-LDL, okwenza zibe zinkulu futhi zingabi ne-atherogenic kangako. Lena indawo eyinkimbinkimbi, ngakho-ke ukuhumusha kudinga ukubheka isithombe sengozi iyonke, hhayi inombolo eyodwa kuphela.
Imithombo engcono kakhulu ye-omega-3
Ukuze uthole izinzuzo zenhliziyo, gxila emithonjeni yokudla okuphelele. Ezinye izinketho ezicebile ku-EPA kanye ne-DHA zifaka:
- Uhlobo lwenhlanzi
– Ama-sardine
– I-Mackerel
- I-Anchovy
– I-Tuna (qaphela imvamisa kanye nomthombo)
Imithombo emihle yezitshalo (i-ALA) ihlanganisa:
- Imbewu ye-Chia
– Imbewu yefilakisi namafutha efilakisi
- I-Canary
– I-Edamame/ubhontshisi
– Amafutha e-canola
Ukuhlanganisa ukudla kwasolwandle kanye nemithombo esuselwe ezitshalweni kungaba isu elihle, ikakhulukazi kulabo abafuna ukunciphisa ukudla inyama ebomvu noma ukulandela ukudla okuthile.
Ungayisebenzisa kanjani ngempumelelo?
Ngokuvamile, iziqondiso eziningi zokudla okunempilo zincoma ukudla cishe izingxenye ezimbili zezinhlanzi ezinamafutha ngesonto njengengxenye yokudla okunempilo. Indlela yokulungiselela nayo ibalulekile: inhlanzi eyosiwe, ephekiwe ngomusi, noma ethosiwe ngenani elincane lamafutha ingcono kunokuthosiwe noma ikhonzwe namasosi anosawoti omningi namafutha agcwele.
Uma unenkinga yokwanelisa ukudla okudlayo, izithasiselo ze-omega-3 zingase zibe yinto efanele ukucatshangelwa, ikakhulukazi ezimweni ezifana ne-triglycerides ephezulu. Kodwa-ke, ukukhetha umkhiqizo kufanele kucabangele okuqukethwe yi-EPA/DHA nge-capsule ngayinye, ikhwalithi yokuhlanza, kanye nokusebenzisana okungenzeka nemithi yokunciphisa igazi. Kunconywa ukubonisana nochwepheshe wezempilo ngaphambi kokuqala izithasiselo ezinemithamo ephezulu.
Ubani okudingeka aqaphele?
I-Omega-3 evela ekudleni ngokuvamile iphephile kubantu abaningi. Kodwa-ke, ezinye izimo zidinga ukunakwa:
– Ukusetshenziswa kwemithi yokuvimbela ukugabha kwegazi/yokulwa nama-platelet: imithamo ephezulu ye-omega-3 ingandisa ingozi yokopha kwabanye abantu.
– Ukungezwani nokudla kwasolwandle/izinhlanzi: kudingeka ukhethe imithombo yezitshalo noma izithako eziphephile ngokwezincomo zikadokotela.
– Ukukhulelwa: I-DHA ibalulekile, kodwa udinga ukunaka ukukhetha izinhlanzi ezingenayo i-mercury eningi.
Ngaphezu kwalokho, kubalulekile ukukhetha izinhlanzi emithonjeni emihle futhi unake izinkinga ezingcolisayo (isb., i-mercury kwezinye izinhlanzi ezinkulu).
I-Penutup
Ama-omega-3 fatty acids ayizakhamzimba ezibalulekile ezinikeza izinzuzo eziningana ezinempilo yenhliziyo, kusukela ekwehliseni ama-triglycerides nokusekela umfutho wegazi, ukunciphisa ukuvuvukala, kuya ekugcineni ukusebenza kwemithambo yegazi kanye nesigqi senhliziyo esizinzile. Nakuba ama-omega-3 engeyona "ikhambi elisheshayo," ukuwafaka ekudleni okulinganiselayo—ikakhulukazi ngokudla njalo izinhlanzi ezinamafutha—kungaba isinyathelo esilula kodwa esinomthelela empilweni yenhliziyo yesikhathi eside.
Uma unezimo ezithile zezokwelapha ezifana ne-triglycerides ephezulu, umfutho wegazi ophakeme, noma uthatha imithi yokunciphisa igazi, cabanga ngokubonisana nodokotela noma nochwepheshe wezokudla ukuze uthole isu lokudla i-omega-3 eliphephile nelifanele. Ngendlela efanele, i-omega-3 ingaba ngomunye wabangane bakho abangcono kakhulu benhliziyo enempilo.
