Mafuta ehove anobva kune zvimedu zvehove dzine mafuta uye ndeimwe yezvinhu zvakapfuma zvikuru zve 2 zvakakosha omega-3 fatty acids, EPA (eicosapentaenoic acid) uye DHA (docosahexaenoic acid). Miti yedu inoda omega-3 fatty acids; zvisinei, sezvo miviri yedu isingagoni kuigadzira, tinofanira kuzviwana pamwe nezvokudya zvatinodya, somuenzaniso, sardines, tuna, salmon, mackerel, herring, bluefish uye cod black, kana kutora zvigadzirwa.
Kana paine uwandu hwehupenyu hwe omega-3 mumuviri, hunogona kukonzera matambudziko akasiyana-siyana ekufungisisa uye mafungiro ezvimwe zvinogona kufanana nezviratidzo zveHADH.
ADHD naOmegas
Kutsvakurudza kunoratidza kuti vanhu vanorarama neAADH vane madiki mashoma omega-3 mumitumbi yavo kana vachienzaniswa nevanhu vasina ADHD. Izvi hazvirevi kuti kuva nemazinga mashoma omega-3 anokonzera ADHD kana kuti kutora omega supplement kuchaporesa ADHD. Zvisinei, kutsvakurudza kunoratidza kuti kutora rimwe rekuwedzera kunogona kuvandudza zviratidzo zve ADHD, iyo inhau huru.
Kubatsira kwaOmega-3 Paunenge uine ADHD
Pane zvakawanda zvinobatsira kutora omega-3 kuwedzera:
- Kuvandudza zviratidzo zveDHD zvakadai sekuvandudzwa kwepamusoro, kukwanisa kuisa pfungwa nekuyeuka .
- Inogona kuita kuti kuderedzwa kwezviratidzo zvekugara pamwe nemamiriro ezvinhu ADHD, akadai sokuzvidya mwoyo, kuora mwoyo, uye bipolar disorder.
- Kunogona kuderedza mumigumisiro yemigumisiro kubva kumishonga inokurudzira inorayirwa kuDHD yako. Sezvaunogara uchitarisa nachiremba wako usati watora zvinowedzera.
- Vakadzi vakawanda vane ADHD vanotambura nevana PMS, uye zviratidzo zvavo zveAIDS zvinowedzera. Kutora omega-3 supplement kunogona kuderedza zviratidzo zve PMS.
- Kuvandudza utano hwako hwose. Paunenge uchigara ne ADHD zviri nyore kukanganwa zvimwe zvehutano hwako zvakare. Omega-3 inogona kubatsira necholesterol maitiro, utano hwemwoyo uye kuderedza zviratidzo zvechirwere.
Kusarudza Supplement
Kune ma 3 marudzi e omega-3, ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) uye EPA (eicosapentaenoic acid). DHA uye EPA ndiyo inowanika muhove uye kuwedzera uye inowanzodiwa. ALA inowanika mumiti, mbeu yakadaro yefrikisi.
Mafuta ehove anowedzera anowanzo ane marudzi maviri emafuta acids: eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA). Tsvaga makirasi ayo ane katatu kana mana nguva iyo yakawanda yeEPAs kana ichienzaniswa neDHAs.
Tsvaga Nechiremba Wako
Kunyange zvazvo omega-3s inowanikwa nyore nyore pazvokudya zvehutano uye pharmacy, zvakakosha kutaura nachiremba wako usati watanga kuatora. Zvose zvinowedzera zvinogona kuva nemigumisiro uye kugadzirisa nzira iyo muviri wako unopindura nemishonga inorayirwa nachiremba wako. Omegas inogona "kuderedza ropa rako" uye inogona kuwedzera njodzi dzekubuda ropa, kunyanya pamadhora akawanda. Zvinogona kukonzera kushungurudza mudumbu. Uyewo, tora mazano echiremba wako pamutengo wegaga-3 kutora. Sezvo nezvinhu zvakawanda, iwe unogona kuva nezvakawanda zvechinhu chakanaka. Kutora omega-3 yakawanda kunogona kukonzera nosebleeds kana kupisa muviri.
Misoro Yehove
Izwi rokuti 'hove burp' rinowanzoita kuti vanhu vaseke. Izvo zviputi zvinonaka sehove, kunyange kana usina kudya chero hove.
Vamwe vanhu havatomboregi asi vane hove yakatevera mushure mavo. Iyi nhengo yega yekutora omega zvinowedzera zvinogona kunge zvisingafadzi zvokuti vanhu vanogona kurega kutora ma omega-3 ekuwedzera, izvo zvinoreva kuti vanoregawo kuwana zvikwerero zvavanopa. Kana iwe uri kuwana hove yehove, kune zvishoma zvingasarudzwa kuti uedze.
- Tsvaga omegas-entered-coated. Izvi zvinokonzera kupfeka, izvo zvinogona kubatsira nemapfupa.
- Edzai omega-3 mvura. Mvura yacho inowanzoshamiswa nemuenzaniso, nemononi, kuitira kuti inonaka inonakidza chaizvo. Fomu yemvura inobatsirawo kana iwe une zvinetso kumedza mahwendefa.
- Edzai nenguva yenguva yaunotora zvigadzirwa zvako. Nekudya kwako kwemanheru kazhinji kakava sarudzo yakanaka.
Zvinotora Nguva Yakadini Kuti Uone Kuvandudzwa Kwekuona?
Unyanzvi hwebongo hunoratidza kuti omegas inobatsira ubongo hwako huchishanda zvakajeka. Zvinogona kutora nguva kuti uone zvinogona kubatsiro zve omega-3 kuwedzera.
> Sources:
Barragan, E., D. Breuer, uye M. Dopfner. 2014 Kubudirira uye kuchengetedzwa kweOmega 3/6 Fatty Acids, Methylphenidate, uye Kushandiswa Kwakakonzerwa nevana vane ADHD. Zvinyorwa zveNhamo Dambudziko.
Bauer, I., S. Crewther, A. Pipingas, L. Sellick, uye D. Crewther. 2014. Omega-3 Fatty Acid Supplementation Inowedzera Neural Efficiency? Kuongorora kweMabhuku. Human Psychopharmacology 29 (1): 8-18
Hawkey, E., Uye JTNigg. 2014. Omega-3 Fatty Acid uye ADHD: Kuongorora Neropa Rokuongorora uye Meta-Analytic Extension of Supplement Trials. Clinical Psychology Review .
Hunt, W., uye A. McManus. 2014. Utano hwevakadzi: Utano hweMurefu Wakarefu Omega-3 Polyunsaturated Fatty Acids. Zvinyorwa zvevakadzi vehutano.
Transler, C., A. Eilander, S. Mitchell, naN. van de Meer. 2010. Impact yePolunsaturated Fatty Acids muRuchabvisa Mwana Kuchengetedza Kuneta uye Kukanganisa Kunetseka. Zvinyorwa Zvokunetseka Kunetseka 14 (3): 232-246