Tam sim no muaj kev mloog ntau ntxiv rau ntau cov vitamins thiab polyunsaturated fatty acids. Lawv yog dab tsi, lawv siv rau dab tsi, dab tsi yog qhov yuav tsum tau nyiaj pub dawb txhua hnub rau Omega-3?
Cov txiaj ntsig ntawm cov tshuaj no rau tib neeg yog qhov tsis lees paub. Qhov tseem ceeb tshwj xeeb yog qhov tseeb tias lawv tsis raug tsim tawm hauv peb lub cev, tab sis nkag mus nrog zaub mov.
Omega-3 acids muaj ntau yam txiaj ntsig zoo uas tsuas yog tsim nyog rau tus neeg, rau kev ua haujlwm ntawm nws lub cev thiab lub cev. Yuav kom tau txais lawv tag nrho, koj yuav tsum tau noj cov ntses oily tsawg kawg ob peb zaug hauv ib lub lis piam. Nyob rau hauv cov xwm txheej uas ib tug neeg tsis nyiam cov khoom ntses, ces nws yuav tsum muaj cov khoom noj uas muaj Omega-3 hauv nws cov khoom noj. Lawv yuav tsum, kom deb li deb tau, muaj qhov txaus ntawm docosahexaenoic thiab eicosapentaenoic acids (EPA thiab DHA). Cov no tuaj yeem pom nyob rau hauv qhov ntau tshaj plaws hauv cov ntses oily. Tom ntej no, cia peb tham txog cov kev cai niaj hnub ntawm Omega-3, uas yog qhov tsim nyog los xyuas kom meejlub cev noj qab nyob zoo.
Cov lus pom zoo
Tsis muaj cov qauv tshwj xeeb rau kev noj txhua hnub ntawm Omega-3 hauv mg. Tsuas muaj kev xav ntawm cov kws tshaj lij los ntawm cov koom haum tshawb fawb sib txawv, tab sis lawv txawv ntawm ib leeg. Qhov nruab nrab, cov lej muaj li ntawm 500 txog 1,000 milligrams ib hnub, thiab qhov no yog qhov tsawg kawg nkaus rau cov neeg laus. Rospotrebnadzor tshaj tawm tias cov qauv niaj hnub ntawm Omega-3 rau cov neeg laus yog los ntawm 0.7 mus rau 1.5 grams tauj ib hnub.
Rau ntau yam kab mob
Nco ntsoov tias qee yam kab mob yuav xav tau cov roj ntsha ntau ntxiv. Nws tau raug pov thawj tias qee yam mob tuaj yeem teb rau hauv txoj hauv kev tshwj xeeb rau qib omega-3s hauv lub cev. Piv txwv li, lub caij no zoo heev rau lub siab.
Ib txoj kev tshawb fawb tau ua nyob rau hauv uas kaum ib txhiab tus neeg tuaj koom txhua hnub rau peb xyoos thiab rau lub hlis tau siv 850 milligrams ntawm docosahexaenoic thiab eicosapentaenoic acid. Kev paub tau pom tias nyob rau hauv pab pawg neeg no, tag nrho cov mob plawv poob qis los ntawm 25%, thiab cov neeg tuag tam sim ntawd poob 45%.
Lub koom haum American Heart Association thiab lwm lub koom haum cuam tshuam pom zoo tias cov neeg mob uas muaj kab mob plawv noj 1000 milligrams Omega-3 txhua hnub. Cov neeg mob uas nce qib triglyceride hauv lub cev yuav tsum noj 3 grams docosahexaenoic thiab eicosapentaenoic acid ib hnub.
Kev nyuaj siab
Nws tsim nyog sau cia nrog kev nyuaj siabmob thiab kev ntxhov siab, qhov kev cai niaj hnub ntawm Omega-3 rau cov txiv neej thiab poj niam yuav yog los ntawm 1 mus rau 2 grams. Nws tuaj yeem txo cov tsos mob ntawm kev nyuaj siab. Cov tshuaj ntxiv nrog ntau npaum li cas ntawm eicosapentaenoic acid tau pom zoo thaum muaj kev puas siab puas ntsws.
Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.
Qhov xav tau txhua hnub ntawm Omega-3 rau cov poj niam thaum cev xeeb tub tuaj yeem nce me ntsis. Kev tshawb fawb tau ua pov thawj tias omega-3s, tshwj xeeb tshaj yog DHA, ua qhov sib txawv ua ntej, thaum lub sij hawm, thiab txawm tias tom qab cev xeeb tub. Yuav luag txhua qhov chaw ua haujlwm tau pom zoo ntxiv 200 milligrams DHA thaum cev xeeb tub, nrog rau thaum pub mis rau menyuam mos.
rau menyuam
Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws tau pom zoo 50 txog 100 milligrams ib hnub ntawm DHA thiab EPA ua ke rau cov menyuam yug tshiab thiab cov menyuam yaus.
Tus nqi txhua hnub rau poj niam thiab txiv neej
Raws li ib feem ntawm kev xaiv cov tshuaj noj txhua hnub, tsis yog poj niam txiv neej, tab sis hnub nyoog ntawm cov neeg mob raug coj mus rau hauv tus account. Yog li ntawd, rau cov txiv neej thiab poj niam, kev noj haus txhua hnub ntawm omega-3s yog qhov tseem ceeb sib npaug. Tus nqi ntawm fatty acids noj ib hnub rau cov neeg laus yuav tsum tsis txhob tsawg tshaj li 700 milligrams, tab sis yuav tsis pub tshaj 5000. Qhov nruab nrab, cov neeg laus yuav tsum tau los ntawm 1,500 mus rau 2,000 milligrams Omega-3 ib hnub twg.
Tsawg dua 700 milligrams ntawm cov tshuaj no yuav tsum tsis txhob noj, txwv tsis pub tib neeg yuav tsim cov mob uas yuav ua rau muaj kev noj qab haus huv tsis zoo. 3000 txog 5000 milligramsOmega-3s raug pom zoo rau kev rov qab los. Tib koob tshuaj pom zoo kom ntxiv dag zog rau lub cev thaum muaj cov kab mob inflammatory los yog thaum lub sij hawm siv lub cev hnyav.
Kev nce ntxiv txhua hnub ntawm cov kua qaub yog tsim nyog raws li cov xwm txheej hauv qab no:
- Tus neeg mob muaj ntshav qab zib.
- Qhov tshwm sim ntawm kev nyuaj siab, ntxhov siab lossis mob hlwb.
- Pom kev nyiam rau cov kab mob ntawm lub plawv thiab cov hlab ntsha tag nrho.
- nce ntshav cholesterol.
- Qhov tshwm sim ntawm kev sib koom ua ke pathology.
Kev noj tshuaj yog pom zoo kom pom zoo nrog tus kws kho mob tshwj xeeb. Kev noj tshuaj ntau dhau tuaj yeem ua rau xeev siab, quav quav thiab kiv taub hau.
Yuav ua li cas thiaj ua tau raws li koj cov kev xav tau niaj hnub ntawm omega-3 fatty acids?
Cov zaub mov txhua hnub yuav tsum suav nrog cov khoom noj uas muaj cov kua qaub ntau hauv polyunsaturated. Cov ntses rog rog tau pom zoo kom noj tsis pub ntau tshaj tsib zaug hauv ib lub lis piam. Txhawm rau kom ua tiav cov kev xav tau niaj hnub ntawm Omega-3, raws li txoj cai, nws txaus kom noj txog 35 grams ntawm walnuts. Koj yuav tsum haus ib tablespoon ntawm flaxseed roj. Lossis koj tuaj yeem siv ib teaspoon ntawm flaxseeds.
YYuav ua li cas coj cov noob flax?
Flax noob yuav tsum tsis txhob nqos tag nrho, lawv yuav tsum tau zom kom huv. Xws li cov noob tau npog nrog cov tawv nqaij tshwj xeeb, uas tsis yog absorbed rau hauv lub plab zom mov. Yog li, tag nrho cov khoom yog tawm los ntawm lub cev yam tsis tau digested, tsis tawm hauv cov ntsiab lus tseem ceeb. TABSISchewed noob tau zoo absorbed, muab rau tib neeg lub cev fatty acids nrog rau lwm yam kev sib txuas. Tsis tas li ntawd, flaxseeds tuaj yeem hauv av hauv kas fes grinder, thiab cov hmoov tau ncaj qha tuaj yeem yaj hauv dej thiab qaug cawv.
Yog tias ib tus neeg noj zaub mov tsis zoo hauv cov roj fatty acids, cov kws tshaj lij pom zoo kom noj 1,000 mus rau 1,500 milligrams roj ntses hauv cov tshuaj ntsiav tshuaj txhua hnub los tiv thaiv omega-3 deficiency.
Tam sim no peb yuav kawm txog cov kev cai niaj hnub ntawm lub caij no rau cov menyuam yaus hnub nyoog sib txawv.
Txoj Kev Muaj Nqis Txhua Hnub rau Omega-3s rau Cov Me Nyuam
Polyunsaturated acids tseem ceeb heev rau lub embryo loj hlob hauv plab. Yog tsis muaj xws li fatty acids, nws kev sib haum xeeb txoj kev loj hlob tsuas yog tsis yooj yim sua. Hauv qhov no, tus poj niam yog lub luag haujlwm rau kev noj Omega-3, noj raws li cov lus pom zoo ntawm tus kws kho mob ua rau cev xeeb tub.
Lawv tsis yog ib qho tseem ceeb rau lub cev ntawm tus menyuam uas twb yug los lawm. Yog li, ntau npaum li cas omega-3 cov menyuam yuav tsum noj? Cov koob tshuaj txhua hnub feem ntau yog:
- Cov menyuam yaus hnub nyoog ntawm rau lub hlis thiab peb xyoos yuav tsum haus tsawg kawg 70 milligrams ntawm cov khoom no txhua hnub.
- Cov menyuam mos hnub nyoog peb txog rau rau yuav tsum noj 100 txog 120 milligrams.
- Cov menyuam yaus hauv pawg hnub nyoog txij li rau rau txog rau kaum ob xyoos, cov kws kho mob tau qhia kom noj ntawm 200 mus rau 250 milligrams ntawm cov khoom tseem ceeb no.
Tab sis nws tsim nyog sau cia tias txawm li cas los xij, cov tshuaj qhia tau hais tseg yuav tsum xub pom zoo nrogtus kws kho mob uas tseem yuav txiav txim siab txog lub sijhawm ntawm kev kho mob lossis sau cov tshuaj siv tas li hauv daim ntawv ntau npaum.
Zoo kawg
Yog li, Omega-3 acids yog cov sib txuas tshwj xeeb uas tsim nyog kom ua tiav cov metabolism hauv ib txwm. Hmoov tsis, lawv tsis yog synthesized nyob rau hauv tib neeg lub cev, tab sis tuaj tsuas yog nrog zaub mov. Txhawm rau kom tau txais koj cov kev xav tau omega-3 txhua hnub, koj yuav tsum muaj cov ntses hiav txwv hauv koj cov zaub mov nrog rau qee cov zaub roj thiab lwm yam khoom noj uas muaj cov roj fatty acids.
Nws yog qhov zoo tshaj plaws los siv cov roj ntses ua qhov chaw ntawm cov polyunsaturated acids. Lub assimilation ntawm xws li ib yam khoom nyob rau hauv tib neeg lub cev yog kaum lub sij hawm ntau active tshaj li flaxseed los yog lwm yam khoom cog (roj). Thiab txhawm rau tiv thaiv omega-3 tsis txaus, nws raug nquahu kom tsis tu ncua suav nrog cov ntses hauv koj cov zaub mov nrog rau lwm cov nqaij nruab deg. Tsis tas li ntawd, nws raug nquahu kom noj cov roj ntses hauv daim ntawv capsule.
Peb tau tshuaj xyuas qhov noj txhua hnub ntawm Omega-3, uas yog ib feem tseem ceeb rau kev ua haujlwm ntawm lub cev.
