Cod chiropa mafuta rudzi rwehove mafuta ekuwedzera.
Kufanana nemafuta ehove enguva dzose, akapfuma mu omega-3 fatty acids, iyo inobatanidzwa nehuwandu hwehutano hwehutano, kusanganisira kuderedza kuzvimba uye kuderera kweropa (1, 2).
Iinewo mavhitamini A uye D, ayo anopa mamwe akawanda mabhenefiti ehutano.
Heano mabhenefiti 9 akapupurirwa nesainzi emafuta ecod chiropa.
Zviri mukati
1. akapfuma muvhitamini A uye D
Mafuta mazhinji echiropa checod anotorwa kubva pachiropa cheAtlantic cod.
Mafuta echiropa cheCod ave achishandiswa kwemazana emakore kubvisa marwadzo emajoini uye kurapa rickets, chirwere chinonetesa mapfupa muvana (3).
Kunyange zvazvo cod chiropa mafuta ari hove oiri yekuwedzera, yakasiyana chaizvo kubva nguva dzose hove mafuta.
Oiri yehove yenguva dzose inotorwa kubva munyama yehove dzine mafuta, senge tuna, herring, anchovies uye mackerel, nepo cod chiropa mafuta anotorwa kubva pachiropa checod.
Chiropa chakapfuma mumafuta-anonyungudika mavhitaminzi akadai sevhitamini A uye D, ayo anochipa inoyevedza chimiro chekudya.
Imwe teaspoon (5 ml) yemafuta echiropa checod inopa zvinotevera (4):
- Calories: 40
- Mafuta: 4,5 gramu
- Omega-3 fatty acids: 890 mg
- Monounsaturated fatty acids: 2,1 gramu
- Mafuta akazara: 1 giramu
- Polyunsaturated mafuta: 1 giramu
- Vhitamini A: 90% yeRDI
- Vhitamini D: 113% yeRDI
Mafuta echiropa cheCod ane utano hunoshamisa, iine teaspoon imwe chete inopa 90% yezvido zvako zvevhitamini A zvezuva nezuva uye 113% yezvido zvako zvezuva nezuva zvevhitamini D.
Vitamin A inobata mabasa mazhinji mumuviri, kusanganisira kuchengetedza ziso, huropi, uye hutano hweganda (5, 6).
Cod mafuta echiropa zvakare ndeimwe yeakanakisa kudya masosi evhitamini D, iyo inoita basa rakakosha mukuchengetedza hutano hwemapfupa nekudzora kunyura kwecalcium (7).
Pfupiso: Mafuta echiropa cheCod ane hutano hwakanyanya uye anozadzisa zvinenge zvese zvaunoda zuva nezuva zvevhitamini A neD.
2. Inogona Kuderedza Kuzvimba
Kuzvimba maitiro echisikigo anobatsira muviri kurwisa hutachiona uye kuporesa maronda.
Zvinosuruvarisa, mune dzimwe nguva, kuzvimba kunogona kupfuurira pamwero wakaderera kwenguva yakareba.
Izvi zvinonzi kusingaperi kuzvimba, izvo zvinokuvadza uye zvinogona kuwedzera njodzi yehypertension uye zvirwere zvakati wandei, senge chirwere chemoyo (8, 9, 10).
Iyo omega-3 fatty acids mucod chiropa mafuta inogona kuderedza kuzvimba kusingaperi nekudzvinyirira mapuroteni anokurudzira. Izvi zvinosanganisira TNF-α, IL-1, uye IL-6 (1).
Cod mafuta echiropa anewo mavhitamini A uye D, ane simba antioxidants. Ivo vanogona kuderedza kuzvimba nekusunga uye kusabvisa zvinokuvadza zvemahara radicals (11, 12).
Sezvineiwo, zvidzidzo zvinoratidzawo kuti vanhu vasina mavhitaminzi A uye D vari panjodzi yakawedzera yekuzvimba kusingaperi (13, 14, 15).
Pfupiso: Iyo omega-3 fatty acids mucod chiropa mafuta inogona kubatsira kudzvanya mapuroteni anokurudzira kuzvimba kusingaperi. Mafuta echiropa cheCod zvakare akanakisa sosi yevhitamini A uye D, ese ane antioxidant zvinhu.
3. May Kuvandudza Bone Health
Zvinonyanya kukosha kuchengetedza mapfupa ane hutano sezvatinokura.
Muchokwadi, iwe unotanga kurasikirwa nemapfupa mushure memakore makumi matatu. Izvi zvinogona kutungamirira kune kuputsika gare gare muupenyu, kunyanya mumadzimai ekupedzisira (30, 16, 17).
Cod chiropa mafuta ndiyo yakanakisa chikafu sosi yevhitamini D uye inogona kuderedza kurasikirwa kwemapfupa kune chekuita nekuchembera. Izvi zvinodaro nekuti inobatsira muviri wako kutora calcium, chicherwa chinodiwa kusimbisa mapfupa, mumatumbo (7, 19).
Kutaura zvazviri, zvidzidzo zvinoratidza kuti, kana ichiperekedzwa nekarusiyamu-yakapfuma kudya, kutora vhitamini D kuwedzera kufanana cod chiropa mafuta anogona kuderedza mapfupa mapfupa vakuru uye kusimbisa mapfupa.. isina kusimba muvana (20, 21, 22).
Kuwana vhitamini D yakakwana kubva mukudya uye nekuwedzera senge cod chiropa mafuta kwakakosha kune vanhu vanogara kure neequator nekuti ganda ravo hariwane chiedza chezuva chakakwana kugadzira vhitamini D kusvika mwedzi mitanhatu pagore (23).
Pfupiso: Mafuta echiropa cheCod ane vhitamini D yakawanda, iyo inobatsira kuchengetedza mapfupa akasimba, ane utano. Izvi zvinonyanya kukosha kune vanhu vanogara kure neequator.
4. Inogona Kuderedza Kurwadza Kwekubatana uye Kuvandudza Zviratidzo zveRheumatoid Arthritis
Rheumatoid arthritis chirwere che autoimmune chinoratidzwa nekukuvadzwa kwemajoini.
Parizvino hapana mushonga werheumatoid arthritis, asi zvidzidzo zvinoratidza kuti mafuta echiropa checod anogona kuderedza marwadzo emajoini uye kurerutsa zviratidzo zverheumatoid arthritis, sekuoma kwemajoini uye kuzvimba (24, 25).
Mune kumwe kuongorora, vanhu makumi mana nevatatu vakatora imwe-giramu capsule yemafuta echiropa checod zuva nezuva kwemwedzi mitatu. Vakaona kuti yakaderedza zviratidzo zverheumatoid arthritis, sekuoma kwemangwanani, kurwadziwa, uye kuzvimba (43).
Mune imwe ongororo yaisanganisira vanhu makumi mashanu nevasere, vaongorori vakatsvaga kana kutora mafuta echiropa checod kungaderedza marwadzo erheumatoid arthritis zvakakwana kubatsira varwere kuderedza kushandisa kwavo mishonga inorwisa-kuzvimba.
Pakupera kwechidzidzo, 39% yevanhu vakatora mafuta echiropa checod vakaderedza zviri nyore kutora kwavo anti-inflammatories neanopfuura 30% (25).
Iyo omega-3 fatty acids mu cod chiropa mafuta inofungidzirwa kubatsira kuderedza kuzvimba kwekubatana uye kudzivirira kubva mukukuvadzwa (24).
Pfupiso: Nekugona kwayo kuderedza kuzvimba, cod chiropa mafuta inogona kubatsira kuderedza marwadzo emajoini muvanhu vane rheumatoid arthritis.
5. May Kutsigira Utano Hweziso
Kurasikirwa kwekuona idambudziko rakakura rehutano rinobata vanhu vanopfuura mamirioni mazana maviri nemakumi masere nemashanu pasi rese (285).
Vanhu vanorasikirwa nemaonero avo nekuda kwezvikonzero zvakawanda, asi glaucoma uye zera-rinoenderana nezera remacular degeneration (AMD) ndizvo zviviri zvezvikonzero zvikuru.
Zvose izvi zvinogona kukonzerwa nekuzvimba kusingaperi.
Nekudaro, iyo omega-3 fatty acids uye vhitamini A mune cod chiropa mafuta zvakaratidzwa kudzivirira kubva kuzvirwere zvemaziso zvinokonzerwa nekuzvimba (6, 27).
Zvidzidzo zvemhuka zvakaratidza kuti omega-3 fatty acids inoderedza glaucoma njodzi zvinhu, senge kudzvanywa kwemaziso uye kukuvara kwetsinga (28, 29, 30).
Mune imwe ongororo yevanhu 666, vatsvakurudzi vakawana kuti avo vakadya zvakanyanya omega-3 fatty acids vaiva 17% zvishoma kuti vatange kutanga kwe AMD uye 41% zvishoma kuti vatange kunonoka AMD (27).
Pamusoro pezvo, kudya kwakakwira muvhitamini A kunogona kuderedza njodzi yeglaucoma uye AMD zvichienzaniswa nekudya zvine vhitamini A shoma (31, 32).
Muchidzidzo chevanhu 3 vane makore makumi mashanu nemashanu zvichikwira, vaongorori vakawana kuti vanhu vanodya zvakanyanya vhitamini A vaive nenjodzi yakaderera yeglaucoma pane avo vakadya zvishoma vhitamini A (502).
Kunyangwe vhitamini A yakanakira hutano hwemaziso, hazvikurudzirwe kuitora mumhando yepamusoro sezvo inogona kutungamira kune vhitamini A muchetura.
Pfupiso: Cod chiropa oiri ndiyo yakanakisa sosi ye omega-3 uye vhitamini A, iyo inogona kudzivirira kubva mukurasikirwa kwekuona kunokonzerwa nehutachiona hwezvirwere zvemaziso senge glaucoma uye ane hukama nezera macular degeneration (AMD).
6. Inogona Kuderedza Ngozi yeChirwere cheMwoyo
Chirwere chemwoyo ndicho chiri kukonzera rufu munyika yose, zvichibata vanhu vanopfuura mamiriyoni 17,5 pagore (33).
Zvidzidzo zvakaratidza kuti vanhu vanogara vachidya hove vane njodzi yakaderera yechirwere chemoyo. Izvi zvinogona kuverengerwa kune ayo omega-3 fatty acid yemukati (34, 35).
Omega-3s yakaratidzwa kuva ine zvakawanda zvakanaka zvemoyo wako, kusanganisira:
- Kuderedza triglycerides: Iyo omega-3 fatty acids mucod chiropa mafuta inogona kuderedza ropa triglycerides ne15 kusvika 30% (36, 37, 38).
- Kuderedza BP: Zvidzidzo zvakawanda zvakaratidza kuti omega-3 fatty acids inogona kuderedza BP, kunyanya muvanhu vane high blood pressure uye high cholesterol (2, 39).
- Kuwedzera HDL cholesterol: Iyo omega-3 fatty acids mucod chiropa mafuta inogona kugadzira yakanaka HDL cholesterol, iyo inosanganiswa nenjodzi yakaderera yechirwere chemoyo (40, 41).
- Kudzivirira kuumbwa kweplaque: Zvidzidzo zvemhuka zvakaratidza kuti cod chiropa mafuta anogona kuderedza njodzi yekuumbwa kweplaque mutsinga. Plaque buildup inogona kuderedza tsinga uye kukonzera kurova kwemoyo kana sitiroko (42, 43).
Kunyange zvazvo kutora mafuta ehove ehove semafuta echiropa chekodha kunogona kuderedza ngozi dzechirwere chemwoyo, pane uchapupu hushoma hwokuti hunogona kudzivirira chirwere chemwoyo kana chirwere (44).
Zvinosuruvarisa, zvidzidzo zvishomanana zvakatarisa zvakananga kubatanidzwa kwekod chiropa chemafuta uye chirwere chemwoyo, nezvidzidzo zvakawanda zvinoronga mafuta echiropa chekodha semafuta ehove nguva dzose.
Nokudaro, tsvakurudzo yakanyatsojeka pamusoro pemafuta echiropa chekodha uye chirwere chemwoyo chinokonzera ngozi inodiwa kuti uise hukama hwakajeka pakati pezviviri.
Pfupiso: Cod chiropa mafuta inogona kubatsira kuderedza njodzi dzechirwere chemoyo. Zvidzidzo zvinotarisa zvakanyanya pamafuta echiropa checod uye njodzi yechirwere chemoyo inodiwa nekuti zvidzidzo zvakawanda zveboka cod chiropa mafuta ane anogara achizora hove.
7. May Kuvandudza Zviratidzo Kuzvidya Mwoyo uye Kuora Mwoyo
Kuzvidya mwoyo uye kuora mwoyo zvirwere zvakajairika zvinobata vanhu vanopfuura mamiriyoni 615 pasi rose (45).
Sezvineiwo, zvidzidzo zvinoratidza kuti panogona kunge paine chinongedzo pakati pekuzvimba kusingaperi, kusagadzikana, uye kuora mwoyo (46, 47). Zvidzidzo zvakawanda zvakaratidza kuti iyo omega-3 fatty acids mucod chiropa mafuta inogona kuderedza kuzvimba uye kuderedza zviratidzo zvekushushikana uye kushushikana (48, 49). )
Chidzidzo chikuru chevanhu 21 chakawana kuti vanhu vanotora cod chiropa mafuta nguva dzose vaine zviratidzo zvishoma zvekuora mwoyo vari voga kana kusanganiswa nekuzvidya mwoyo (835).
Zvisinei, nepo omega-3 fatty acids ichibatsira kuderedza zviratidzo zvekuzvidya mwoyo uye kuora mwoyo, maitiro avo ose anoita sediki.
Mukuongororwa kwezvidzidzo makumi maviri nematanhatu zvinosanganisira vanhu 26, omega-1 yekuwedzera yaingoshanda zvishoma pane placebos mukuderedza zviratidzo zvekuora mwoyo uye kusagadzikana (478).
Uyezve, zvidzidzo zvakawanda zvakabatanidza kuwedzera kweropa revhitamini D kune kuderedzwa kwezviratidzo zvekuora mwoyo (52, 53).
Hazvisati zvanyatsojeka kuti zvinoderedza sei zviratidzo zvekuora mwoyo, asi zvimwe zvidzidzo zvinoratidza kuti vhitamini D inogona kusunga kune zvinogamuchira muuropi uye kukurudzira kuburitswa kwemahomoni anowedzera mafungiro, seserotonin (53, 54, 55).
Pfupiso: Iyo omega-3 fatty acids uye vhitamini D mucod chiropa mafuta inogona kubatsira kuderedza zviratidzo zvekushushikana uye kuora mwoyo, asi kudzidza kwakawanda kunodiwa.
8. Inogona Kubatsira Kuporesa Mudumbu uye Maronda Emudumbu
Maronda (ulcers) matumbu akatsemuka murutanda rwedumbu kana muura. Vanogona kukonzera zviratidzo zvekusvotwa, kurwadziwa mudumbu uye kusagadzikana.
Zvinowanzokonzerwa nehutachiona hwehutachiona, kusvuta, kunyanya kushandiswa kwemishonga inorwisa-kupisa, kana kuwanda kwemudumbu acid (56).
Zvidzidzo zvemhuka zvinoratidza kuti cod chiropa mafuta anogona kubatsira kurapa maronda, kunyanya mudumbu uye mumatumbo.
Muchidzidzo chemhuka, vaongorori vakawana kuti yakaderera uye yakakwira madosi ecod chiropa mafuta akabatsira kuporesa mudumbu uye maronda emudumbu (57).
Chimwe chidzidzo chemhuka chakaratidza kuti cod chiropa mafuta anodzvinyirira majini akabatana nekuzvimba kwemukati uye anoderedza kuzvimba kwemukati uye maronda (58).
Kunyangwe kushandiswa kwemafuta echiropa checod kubatsira kuporesa maronda kuchiita sekuvimbisa, zvidzidzo zvakawanda muvanhu zvinodikanwa kuita kurudziro yakajeka.
Pfupiso: Mafuta echiropa cheCod anogona kubatsira kurapa maronda emudumbu uye emudumbu, asi zvidzidzo zvevanhu zvakawanda zvinodikanwa vasati vaita kurudziro.
9. Nyore Kuwedzera Kudya Kwako
Mafuta echiropa eCod ari nyore kwazvo kuwedzera pakudya kwako. Inouya mumhando dzakawanda, asi mvura uye capsule mafomu ndiwo anonyanya kuwanda.
Iko hakuna nhungamiro ine chekuita nekushandiswa kwecod chiropa mafuta. Mazhinji kurudziro saka anotarisisa kuchengetedzeka mazinga e omega-3 fatty acids, mavhitaminzi A uye D.
Chiyero chakajairika chinowanzo 1 kusvika ku2 maspuni, asi kutora chipunu zuva nezuva kwakachengeteka. Mishonga yakakwira haikurudzirwe, sezvo ichizokonzera kuwedzera kwevhitamini A kudya (52).
Kunyangwe mafuta ecod chiropa ane hutano hwakanyanya, vamwe vanhu vanofanirwa kungwarira nekuti cod chiropa mafuta anogona kuderedza ropa.
Naizvozvo, bvunza chiremba wako usati watora cod chiropa mafuta kana uri kutora anti-hypertensive kana ropa rakaonda.
Uyezve, vakadzi vane pamuviri vanofanira kubvunza chiremba wavo vasati vatora, sezvo huwandu hwevhitamini A hunogona kukuvadza mwana.
Pfupiso: Cod mafuta echiropa ari nyore kuwedzera pakudya kwako. Namatira kumari inokurudzirwa, sezvo yakawandisa cod chiropa mafuta anogona kukuvadza.
Mhedzisiro yekupedzisira
Mafuta echiropa cheCod imhando ine hutano zvinoshamisa yehove mafuta ekuwedzera. Iri nyore kwazvo uye ine musanganiswa mukuru weomega-3 fatty acids, vhitamini A uye vhitamini D.
Cod chiropa mafuta anogona kukupa hutano hwakanaka senge mapfupa akasimba, kudzikira kuzvimba, uye kushomeka kwemarwadzo emajoini kune vanhu vane rheumatoid arthritis.
Kana iwe uchida kuedza kuwedzera, muyero wakajairika ndeye 1 kusvika 2 maspuni emvura cod chiropa mafuta pazuva. Iwe unogona zvakare kuedza iyo capsule chimiro.
Kana uine matambudziko nekuravira kwehove, edza kuitora usina chinhu mudumbu usati wadya kwekutanga kana nemasips mashoma emvura.
