Pane kubvumirana kukuru pamusoro pekudya: omega-3 fatty acids Ivo vanopa zvakaratidzwa mabhenefiti emoyo, uropi, uye hutano hwekuona. Kunyange zvakadaro, chikamu chikuru chevanhu hachisviki kudyiwa kunokurudzirwa nekudya kwavo kwemazuva ose, uye kusava nechokwadi kunomuka kubika hove kudzivirira kurasikirwa nemafuta aya uye kana zvine musoro kushandisa ma supplements.
Zvichakadaro, tsvagiridzo itsva yeEurope iri kunatsa mepu. Data ichangoburwa muvakuru vane hutano inoratidza izvozvo mhedzisiro yeEPA (marine omega-3) Inogona kusiyanisa zvakanyanya pakati pevanhu uye kupera nekukurumidza kana dosi yaregwa, izvo zvinovhurazve gakava pamusoro. kutevedza, chipimo chemushonga, uye sarudzo yefomati zvakanyanya kukodzera muSpain uye EU.
Zvavari uye nekuzviwana
Omega-3 fatty acids ndeyemhuri yemafuta ane polyunsaturated. Munyika yezvirimwa, ivo vanotonga. ALA (alpha-linolenic) - iripo munzungu, chia neflakisi kana kuti soya—, apo mugungwa tinowana ane cheni refu EPA uye DHA muhove dzine mafuta, magoko, nemugungwa. Ose ari maviri ndiwo akanyanya kubatanidzwa nemoyo uye basa rehuropi.
Hazvisi zvese pamusoro pezvatinotenga, asiwo mabikirwo atinoita. Uchapupu hunoratidza izvozvo Kupisa kwakanyanya kunobvisa oxidize chikamu che omega-3 kubva kuhove; nesalmon (semuenzaniso mu a recipe nesalmonNzira dzakaita sekupisa kana kubika en papillote kuderedza kurasikirwa kana zvichienzaniswa nekukacha kana kushandisa mahovhoni ane simba. Kana iwe uchida hove mbishi, inogona kuve sarudzo, nguva dzose yakambooma nechando kuitira kuchengetedza chikafu.
Uyezve, zvakakosha kuyeuka kuti kunaka kwe steak kunokosha. Zvimwe zvidzidzo zvakaona kuti salmon inorimwa Inogona kunge iine huwandu hwakaderera hwezvikafu zvakati wandei, kusanganisira omega-3, zvichienzaniswa nemamwe marudzi. Nezve mutengo uye chimiro chekudya, mackerel, sardines, anchovies kana herring Iwo akanakisa dzimwe nzira uye zvakanyanya mukuenderana netsika yedu.
Zvinotaurwa neuchapupu huchangoburwa
Chikwata muFinland chakaongorora madosi makuru e icosapentoethyl (EPA) kwemazuva makumi maviri nemasere muvakuru vane yakajairika lipid profile. Zvigumisiro zvakaratidza kuwedzera kweropa EPA (quadruple), kuderera kwe triglycerides (~ 14%) uye apolipoprotein B (~ 6%), kunze kwekunatsiridza mucherechedzo wakaumbwa wengozi yegoronary. Mushure mekurega, mazinga akadzoka nekukurumidza, zvichiratidza zvine simba asi zvinodzoreka.
Kuwanikwa kunonakidza kwaive kwakakura interindividual musiyanoMunhu wega wega akapa "lipid zvigunwe zvigunwe" zvakasiyana izvo zvakagadzirisa mhinduro yavo kuEPA. Izvi zvinosimbisa pfungwa huru yekudzidzira: Kubatsirwa kungada kugadzirisa. uye kuenderana, kunyangwe isu tichitaura nezve hutano metabolic profiles.
Kunze kwemoyo, tsvagiridzo inonongedzera kune mhedzisiro yetsinga. Zvichangoburwa meta-kuongorora zvakaona a kuderera zvine mwero muhasha ine omega-3 yekuwedzera mumapoka akasiyana evanhu, uye zvidzidzo zvekare zvinobatanidza EPA/DHA ine njodzi yakaderera ye kukanganisa kukanganisa Mukufamba kwenguva. Izvi zviratidzo zvinovimbisa, kunyange zvakadaro Zvimwe zvidzidzo zvakawanda zvinodikanwa uye yenguva yakareba yekusimbisa hukuru hwakakwana uye madosi.
Munzvimbo dzakadai seziso rakaoma, pamuviri, kana mamwe mafungiro, mabhuku eEurope anoratidza zvingangobatsira, kunyanya kubva DHA mukuvandudzwa kwetsingaAsi meseji yekushanda inoramba yakafanana: koshesa kudya kwako (hove dzine mafuta 2-3 nguva / vhiki) uye bvunza usati wawedzera kana pane zvirwere zvehutano.
Zvekuwedzera: nguva yekuzvitora uye kuti ungazvisarudza sei
Kana kudya kwako kwagara kuchisanganisira hove dzine mafuta, nzungu nemafuta Kana iri yemhando yakanaka, haungade macapsules. Muvanhu vari pakudya vegankushomeka kunobata hove, high triglycerides kana zvimwe zvinodiwa (semuenzaniso, pamuviri pasina kudyiwa kwehove), EPA/DHA supplements—kana kuti algae mafuta Panyaya yemavegans-vane musoro. Mafomu emvura anowanikwawo; tarisa sarudzo senge omega-3 muzvinwiwa.
Kuti usarudze zvakanaka, zvakakosha kuti iyo label itaure zvakajeka iyo zvemukati nedosi yeEPA neDHA (kwete chete "mafuta ehove"). Inofarira mafomati ane zvirinani bioavailability, senge triglycerides kana re-esterified (rTG)uye nyumwira kana huwandu chaihwo husina kutaurwa.
Hutsva uye kuchena kunoita mutsauko wese: chigadzirwa chakanaka hachifanirwe kuve nacho kunhuwa kana kuraviraTsvaka kucheneswa uye yechitatu-bato bvunzo (semuenzaniso, IFOS) uye, kana kugadzikana kuri kunetsekana newe, mavara akadai MSC kana Shamwari yeGungwaIyo capsule ne enteric coating inogona kubatsira kudzivirira hove "kudzokorora".
Vazhinji vagadziri vanowedzera vitamini E se antioxidant kudzivirira mafuta kubva kune oxidation. Nezve kutora omega-3 ine vhitamini E seyakananga zano, iyo Uchapupu hwakasanganiswa hushomaBvunza chiremba wako kana uri kutora anticoagulants kana uine clotting disorders, nekuti zvese zvinogona kukanganisa hutano hwako. kuwedzera njodzi yekubuda ropa.
Dosage, chengetedzo uye kurudziro muEurope
Semutungamiri mukuru, kudya kwezuva nezuva kwe kanenge 250 mg yeEPA+DHA Inobatanidzwa nekuchengetedzwa kwemoyo muvanhu vakuru. IEuropean Food Safety Authority (EFSA) inofunga kuti kushandiswa kunosvika 5 g/zuva reEPA+DHA Vakachengeteka muvakuru; mishonga yakakwirira inofanira kurongerwa nenyanzvi uye gadzirisa kune chinangwa chekiriniki.
Kuvandudza kushivirira uye kutora, tora ne chikafu chine mafuta, chengetedza macapsules kure nekupisa uye chiedza (kunyangwe mukati firijiuye remekedza zvakanakisisa zuva risati rasvika. Kana ichinhuwa, chinhu chakachenjera kuita Rasa chigadzirwa.
Panguva yekuzvitakura, isa pamberi DHADzivisa mafuta echiropa (yakawandisa vhitamini A) uye sarudza sarudzo isina simbi inoremaKune vana nevechiri kuyaruka, chengetedza Mediterranean / Atlantic yekudya pateni ne hove dzenguva dzose Iyo inosanganiswa neiyo iri nani yekuzvimba uye metabolic profiles, pasina iyo yakarongeka inoda macapsules.
Sustainability uye dzimwe nzira dzesalmon
Nharo pamusoro Kurima hove maringe nekuredza musango Hupenyu. Humwe humbowo hunoratidza kuderera kwezvokudya zvinovaka muviri—kusanganisira omega-3—mune dzimwe salmon dzinorimwa. MuSpain neEurope tine inokwanisika uye yakagadzikana yebhuruu sarudzo senge sardines, mackerel, anchovies kana herring, ine yakanaka yezvakatipoteredza tsoka uye mupiro unozivikanwa weEPA/DHA.
Kana iwe watotenga salmon, shandisa kubika zvinyoro (somuenzaniso, mune resipi yesalmon burger) kuchengetedza mafuta ayo acids. Uye kana iwe ukasiyana-siyana, pamusoro pekuparadzira kuratidzwa kwako kune zvinosvibisa, munoponesa pasina kurasikirwa nehutano hwekudya: mazano mashoma anodhura sekubatanidza hove duku dzine mafuta kakawanda pavhiki.
Uye uropi? Emerging forms uye ropa-brain barriers
Pamusoro pemafuta akajairwa, iyo indasitiri iri kuongorora mamwe mafomati kuvandudza kuendeswa kwe omega-3 kuuropi. Tsvagiridzo irikuitika kuona kana kubatanidza EPA/DHA ku kushingaira kutakura mamorekuru Inogona kufambisa kuyambuka ropa-brain barriers. Iyo yekutanga data inonakidza, asi Miedzo yevanhu ichave yakakosha yakagadzirwa zvakanaka isati yaturikira zvakawanikwa izvi kuita zvinokurudzirwa zvemazuva ese.
Avo vanoshuvira kukwirisa hutano hwavo hwehuropi nhasi vane izvo zvatinoziva zvakanyanya: Kudya kweMediterranean kana Atlantic nehove dzenguva dzose dzine mafuta, nzungu uye mararamiro ekudzivirira mwoyo (kuita zvemuviri, zvakanaka kumoyo(yakanakira uropi).
Zvichienderana nezvatinoziva kusvika parizvino, nzira ine musoro yekutora mukana weomega-3s ndeyekuisa pamberi pehove dzine mafuta uye. zvinyoro zvekubika maitiroChengetedzo yekuwedzera kune zviitiko zvinoratidzwa (kana kuti kudyiwa kwakaderera), sarudza zvinyoro, zvakachena, uye zvakanyorwa zvakanaka zvigadzirwa, uye funga nezve akakosha mamiriro senge. pamuviri, anticoagulant kurapwa, kana vegan kudyaSainzi inofambira mberi uye inowedzera nuances, asi maitiro ese anoramba akasimba.
