Kutsvakurudza kwakaratidza kuti mafuta ehove, ayo akapfuma mu omega-3 fatty acids EPA uye DHA, inogona kubatsira mukurapa kuora mwoyo. Zvidzidzo zveEpidemiological zvinoratidza kuti kana kushaiwa kwema omega-3 fatty acids kana kusaenzana kwehuwandu hwe omega-6 uye omega-3 fatty acids kunogona kubatanidza kuwedzera kwehuwandu hwekuora mwoyo. Uyezve, zvishoma zvidzidzo zvakagadzirirwa zvakanaka zvinotsigira kushandiswa kwemafuta ehove sekuwedzera kune zvinodhaka zvinodhaka.
Hasi hove dzose dzakasikwa zvakaenzana, zvakadaro.
Sources ye Omega-3 Fatty Acids
Iyo yakanakisisa inobva kune omega-3 fatty acids kubva kune hove ndiyo hove dzomusango dzinobva kuchamhembe kwemvura. Nehove dzomusango dzinodya dzakawanda zveguru, izvo zvakapfuma mu omega-3 fatty acids. Hove-yakasimudzwa hove inofanira kudziviswa sezvo inowanzopiwa zvokudya zvinowanikwa mu omega-3 fatty acids, zvakadai sezviyo.
Zvimwe zvinokonzerwa nesimbi uye pesticidhe inovawo nyaya inofanira kufungwa kana ichitenga hove. Ihove duku shoma yemvura inotonhorera, yakadai seshering, mackerel, salmon, uye sardines, ndiyo sarudzo dzako dzakanakisisa. Hove huru uye hove dzesango dzinogona kuunganidza chepfu muzviviri zvavo. Mhepo inonzi Mercury, polychlorinated biphenyls (PCBs), dioxin, uye zvinosara zvipembenene ndizvo zvinonyanya kukosha. Panguva ino, zvisinei, zvinofungidzirwa kuti zvinobatsiro zvehove dzinopedza zvinopfuura zviwero zvevanhu vazhinji.
Mafuta eTiyo Amafuta
Kana munhu asingadi kudya hove, imwe imwe nzira yakanakisisa ndeyokutora hove yemafuta ekuwedzera.
Mukuwedzera pakuve zviri nyore, zvidzidzo zvinoratidza kuti hove yemafuta inowedzera yakawanda kudarika hove dzinosvibisa, nekuda kwekunatswa kunoitika panguva yekugadzira. Vakadzi vane pamuviri nevana, kunyanya, vanofanira kutora hove emafuta kunobatsira pane kuti vadye hove kuitira kuti vasadzivirire uku.
Kana uri kutora hove yemafuta nokuti une yakakwirira ye-triglycerides, chimiro chemafuta chinosangana nehuwandu hwehutano hwechirwere chepfungwa, chiremba wako anogona kupa mishonga yemafuta ehoveza seLovaza kwauri. Prescription fish oil capsules ine yakachena purified fish oil ine huwandu hwe omega-3 fatty acids kupfuura dzakawanda kupfuura-the-oil fish capsules. Izvi zvinobatsira pamamiriro ezvinhu akadai sepamusoro che triglycerides apo maitiro makuru e omega-3 fatty acids anodiwa.
Zvimwe zvinonaka zvekudya zvinokwana omega-3 fatty acids zvinosanganisira mbeu yefrikisi, nutsu uye zvokudya zvakakomberedzwa semamwe mazai eaii, mukaka, uye jisi rearangi. Izvi zvinoshandiswa zvakanyanya kune avo vari kudya zvinodhaka kana vganji vanogona kuda kudzivisa zvimwe zvibereko zvemhuka sehove.
Sources:
"Hove: Shamwari kana Muvengi?" Harvard TH Chan Chikoro cheHuzhinji Hwehutano . Mutungamiri naVaFellows veHarvard College.
Mayo Clinic Staff. "Triglyercides: Nei Vachikosha?" Mayo Clinic. Mayo Foundation yeChirapa Dzidzo uye Ongororo. Yakabudiswa: August 15, 2015.
"Mafuta eOmega-3 Mafuta eSpain uye Zvinyorwa." WebMD. WebMD, LLC. Yakadzokororwa na: David Kiefer, MD musi waMay 1, 2015.
Rakel, David. Mishonga Inobatanidza . 2nd ed. Philadelphia: Saunders Elsevier, 2007.