Ioli yeentlanzi ivela kwiimfucu zeentlanzi ezinamafutha kunye nenye yemithombo ephezulu kakhulu ye-omega-3 fatty acids, i-EPA (eicosapentaenoic acid) kunye ne-DHA (docosahexaenoic acid). Imizimba yethu idinga i-omega-3 fatty acids; Nangona kunjalo, ekubeni imizimba yethu ayikwazi ukuyivelisa, kufuneka sifumane ngokutya esikudlayo, umzekelo, i-sardines, ityhuna, i-salmon, i-mackerel, i-herring, i-salmon kunye ne-cod black, okanye ngokuthatha izongezo.
Xa kukho amazinga aphantsi omega-3 emzimbeni, kunokubangela iintlobo ezininzi zeengxaki zeengcinga kunye neemeko ezinokuthi zifana neziganeko ze-ADHD.
ADHD kunye no-Omegas
Uphando lubonisa ukuba abantu abahlala ne-ADHD banamazinga aphantsi omega-3 emzimbeni wabo xa kuthelekiswa nabantu abangenayo i-ADHD. Oku akuthethi ukuba amazinga aphantsi a-omega-3 abangela i-ADHD okanye ukuba ukuthatha isongezelelo se-omega kuya kunyanga i-ADHD. Nangona kunjalo, uphando lubonisa ukuba ukuthatha isongezelelo kunokuphucula iimpawu zakho ze-ADHD, eziindaba ezilungileyo.
Izinzuzo ze-Omega-3 Xa unayo i-ADHD
Zininzi iinzuzo zokuthatha isongezelelo se-omega-3:
- Ukuphuculwa kweempawu ze-ADHD ezifana nokuqwalaselwa okuphuculweyo, ukukwazi ukugxila kunye nenkumbulo .
- Igalelo lingaba negalelo ekunciphiseni iimpawu zokuhlala ziimeko ze-ADHD, ezifana nokuxhalaba, ukuxinezeleka, kunye nengxaki yokuguquguquka kwengqondo.
- Ukuncitshiswa okunokwenzeka kwimiphumo emibi kwimiyeza ekhuthazayo enqunyiwe kwi-ADHD yakho. Njengamaxesha onke qhasela ugqirha wakho ngaphambi kokuthatha izongezo.
- Abaninzi abasetyhini abane-ADHD bafumana i-PMS, kwaye iimpawu zabo ze-ADHD ziyancipha. Ukuthatha isongezelelo se-omega-3 kunokunciphisa iimpawu ze-PMS.
- Ukuphucula impilo yakho jikelele. Xa uhlala ne-ADHD kulula ukulibala ezinye iinkalo zempilo yakho. I-Omega-3 inokunceda ngamazinga e-cholesterol, impilo yempilo kunye nokunciphisa iimpawu ze-asthma.
Ukukhetha isongezelelo
Kukho iintlobo ezi-3 ze-omega-3, i-ALA (i-alpha-linolenic acid), iDHA (docosahexaenoic acid) kunye ne-EPA (eicosapentaenoic acid). I-DHA kunye ne-EPA yiyo efumaneka kwiintlanzi kunye nezongezelelo kwaye zivame ukukhetha. I-ALA ifumaneka kwizityalo, njengenamba yeflekisi.
Iipilisi zeoli zentlanzi ziqulethe iindidi ezimbini ze-acid acid: i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA). Khangela iifomsile eziqukethe ubuncinane amaxesha amathathu ukuya kwane inani le-EPA xa kuthelekiswa ne-DHAs.
Qhagamshelana noDokotela wakho
Nangona i-omega-3 ifumaneka ngokulula kwimpilo yezempilo kunye nee-pharmacy, kubalulekile ukuthetha nodokotela wakho ngaphambi kokuba uqale ukuthatha. Zonke izongezo zingaba nemiphumo emibi kwaye zitshintshe indlela umzimba wakho uphendula ngayo kumachiza anqunywe ngugqirha wakho. I-Omegas inokuthi "inciphisa igazi lakho" kwaye inokunyusa ingozi yokuphuma kwegazi, ingakumbi kwizinga eliphezulu. Zingabangela ukuba isisu siphazamise. Kwakhona, fumana icebiso lonyango lakho kumyinge we-mega-3 ukuthatha. Njengokuba kukho ezininzi izinto, unokufumana into eninzi kakhulu. Ukuthatha ixabiso elikhulu le-omega-3 kungabangela i-nosebleeds okanye i-stroke ephazamisayo.
Ukuloba kweentlanzi
Igama elithi 'imifuno yeentlanzi' ngokuqhelekileyo lenza abantu bahlekise. Ziyimivumba efana neentlanzi, nangona ungadli nayiphi intlanzi.
Abanye abantu ababizi ngokugqithiseleyo kodwa babe ne-fishy aftertaste emlonyeni wabo. Le mpembelelo yecala lokuthatha i-omega supplements ingaba yinto engathandekiyo yokuba abantu bayeke ukuthabatha i-omega-3 supplements, oku kuthetha ukuba bayeka ukufumana izibonelelo abazibonelayo. Ukuba ufumana imifuno yeentlanzi, kukho iindlela ezimbalwa zokuzama.
- Khangela i-omegas ene-enteric. Ezi iipsulules zineengubo ezigqithiseleyo, ezinokukunceda izibhulu.
- Zama i-omega-3 liquid. I-liquide isoloko ikhethiweyo ngomzekelo, nge-lemon, ukuze iyakuthande kakhulu. Ifom yefayili yinto efanelekileyo ukuba unengxaki yokugwinya iipilisi.
- Zama ngethuba lomhla othabathayo. Ngokutya sakho sakusihlwa kudla isisombululo esihle.
Kuthatha ixesha elide ukuthini ukuPhucula ukuPhuculo?
Imibala yeBrain ibonisa ukuba i-omegas inceda ubuchopho bakho busebenze ngokufanelekileyo. Kungathatha ixesha ukufumana izibonelelo ezinokusetyenziswa kwe-omega-3.
> Imithombo:
Barragan, E., D. UBrauer, noMnu Dopfner. 2014 Ukusebenza kunye noKhuseleko lwe-Omega 3/6 i-Acty Acids, i-Methylphenidate, kunye neNyango yokuThengiswa kwabantwana abane-ADHD. Umbhalo weengxaki zokukhathazeka.
Bauer, I., S. Umphathi, A. Pipingas, L. USellick, kunye noD. Crewther. 2014. Ngaba i-Omega-3 Fatty Suppidation Supplementation Yenza ngcono i-Neural Impumelelo? Ukuhlaziywa koLwazi. I-Psychopharmacology 29 (1): 8-18
Hawkey, E., Kunye neJTNigg. 2014. I-Omega-3 Acatty Acid kunye ne-ADHD: Uhlalutyo lweNqanaba leMali kunye nokuLandiswa kweMeta-Analysis yoLondolozo lweeNkxaso. Ukuhlolwa kweSiklinikhi yePhysical Psychology .
Hunt, W., no A. McManus. 2014. Ukunakekelwa kweMpilo yabasetyhini: Ubungakanani be-Omega-3 Polyunsaturated Fatty Acids. Umbhalo weNkcazo yeMpilo yabasetyhini.
Transler, C., A. Eilander, S. Mitchell, noN. van de Meer. 2010. Impembelelo ye-Polyunsaturated Fatty Acids ekunciphiseni ukulahlekelwa kweNkathazo yabantwana kunye nokuphazamiseka kokungabi nakwi-Hyperactivity Disorders. Umbhalo weengxaki zokukhathazeka 14 (3): 232-246