Melemo ea Omega 3

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Na ua tseba hore na melemo ea omega 3 ke efe le hore na u tlameha ho etsa eng ho e fumana? Mona re u fa likarabo tsa lipotso tseo le tse ling tsa bohlokoa mabapi le phepo ena.

Re hlalosa tsohle ka omega 3: ke eng, hobaneng ho le bohlokoa ho fumana tse lekaneng, 'me, ehlile, o ka li fumana lijong.

U ka fumana omega 3 joang

Omega 3 capsules ka mokhoa oa litlhapi

Omega 3 fatty acids e nkuoa e le ea bohlokoa 'meleng, empa e ke ke ea itlhahisa ka boyona. Ka lebaka leo, o hloka ho li fumana ka mokhoa oa hau oa ho ja. Ka lehlohonolo, ho na le lijo tse ngata tse nang le mafura ana a phetseng hantle.

Ho na le mefuta e meraro ea omega 3: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA). Sehlopha sa pele se tsoa haholo-holo mehloling ea limela, ha EPA le DHA li fumanoa ka litlhapi le likhetla.

Litlhapi le lijo tsa leoatleng

Litlhapi tse mafura li emela mohloli o moholo oa omega 3. Kenyelletsa mackerel, salemone, li-anchovies, sardine kapa tuna lijong tsa hau. Ho eletsoa ho ja litlhapi tse mafura habeli ka beke e le karolo ea phepo e nepahetseng e nang le omega 3. Litlhapi tsena ha li fane ka omega 3 feela, empa hape ke mehloli e metle ea liprotheine, livithamini le liminerale.

Leoatle ke sebaka se hantle ho ea fumana mafura ana a phetseng hantle. Hape ke hore sebete sa cod, shellfish le limela tse ling tsa leoatle li tla u fa lethal dose. Leha ho le joalo, ho bohlokoa ho hopola hore litlhapi tse ling li na le mercury. Le ha litsebi li lumela hore melemo e feta mathata, ho bohlokoa hore ho fokotsoe boteng ba litlhapi tse nang le mercury e phahameng.

Meroho le mehloli e meng

Hape ha rea ​​lokela ho lebala litaba tsa omega 3 tsa lijo tse ling tsa lefats'e. Ho joalo ka chia, peo ea folaxe, linaoa tsa soya, tofu, avocado le walnuts, hammoho le oli ea folaxe le canola.

Na ho na le litsela tse ling tsa ho fumana omega 3? Ee, o ka kenya letsoho acid ena e mafura 'meleng oa hau ka Lisebelisoa tsa lijo. Empa sepheo ke ho e fumana ka lijo. Ntle le moo, ho hlokahala hore o buisane le ngaka ea hau ho lumellana ka tekanyetso kaha e ka baka litlamorao tse fapaneng.

Omega 3 ke ea eng?

Setho sa pelo

Ho na le mafura a mabe le mafura a matle. Mafura a khotsofatsang ke a sehlopha sa pele, ha omega 3 fatty acids e nkuoa e le mafura a matle.

E ama 'mele le kelello, le ho ntlafatsa lisosa tsa likotsi tsa lisosa tse ka sehloohong tsa lefu lefats'engHo bohlokoa haholo bakeng sa bophelo bo botle ba hau ho netefatsa boteng ba ntho ena lijong tsa hau. Empa hoa lokela ho hlokomeloa hore melemo e mengata e ntse e hloka lipatlisiso tse ling:

Tsamaiso ea pelo

Melemo ea mantlha ea ho sebelisa omega 3 e amana le cholesterol le khatello e phahameng ea mali. Mafura ana a phetseng hantle a theola maemo a mali a triglyceride mme a eketsa cholesterol ea HDL, kapa cholesterol e ntle. Omega 3 e thibela ho thehoa ha lejoe le liphahlo. Ntle le moo, e thusa ho laola khatello ea mali. Ka hona, e na le phello e ntle tsamaisong ea methapo ea pelo.

Ho ruruha

Omega 3 ke ntho e nang le thepa e khahlanong le ho ruruha. Molemo ona o khahla haholo lijong life kapa life, ho tloha ka ho ruruha ho phehellang ho kotsi bophelong bo botle, ho eketsa kotsi ea mafu a kang mofetše.

Dintshi tsa banna

Bophelo ba mahlo

Haeba u batla ho boloka mahlo a hau a le maemong a matle, omega 3 le eona e ka u thusa, haholoholo tsa mofuta oa DHA. Monyetla oa eona o moholohali litabeng tsa bophelo bo botle ba mahlo ke Thibelo ea ho senyeha ha macular, lefu le tloaelehileng le ka bakang ho tloha mathateng a pono ho isa bofofu.

Mesebetsi ea boko

Methati e metle ea omega 3 le eona e ka ba molemo bakeng sa ts'ebetso ea boko, ho kenyelletsa le memori. Mafura ana a hokahantsoe le kotsi e tlase ea ho tšoaroa ke Alzheimer's.

Ho tšoenyeha le khatello ea maikutlo

Melemo ea omega 3 e kenyelletsa kotsi e tlase ea khatello ea maikutlo le khatello ea maikutlo. Kamoo ho bonahalang kateng, Mofuta o sebetsang ka ho fetisisa oa ho thibela le ho phekola mathata ana e ka ba EPA.

Boroko ba boleng bo botle

Ho robala hantle hantle ke habohlokoa hore 'mele o sebetse hantle. Ka lebaka la tsa bona lihokela tsa tlhahiso ea melatonin, omega 3 fatty acids e ka u thusa ho robala hantle, haholo-holo tsa mofuta oa DHA.

Khutlela ho robala hantle

Sheba sengoloa sena: Mokhoa oa ho robala hantle. Ha u le moo u tla fumana maano a mangata a reretsoeng ho phomola le ho phomola ho loants'a boroko.

Letlalo

Omega 3 e nka karolo ka mafolofolo bophelong ba letlalo, haholo-holo ba mofuta oa DHA. Fana ka mafura a lekaneng 'meleng e thusa letlalo hore le be le metsi a mangata hape le be bonolo. Li ne li tla sireletsa le tšenyo ea letsatsi. Sena sohle se bolela letlalo le phetseng hantle, ka thibelo ea makhopho pele ho nako e le phello ea eona e hlahelletseng.

Melemo e mengata

Omega 3 fatty acids Li ka thusa ho loants'a mafu a latelang:

  • Ho Nona Haholo
  • Asma
  • Osteoporosis
  • Ramatiki
  • Lipeshene
  • Mefuta e meng ea mofets'e, ho kenyelletsa colon le prostate
  • Lefu la Crohn
  • Ho ruruha ha lefu la ulcerative
  • Mofuta oa 1 oa lefu la tsoekere

Litaba tsa sengoloa sena li latela melao-motheo ea rona ea melao ea boitšoaro ea bongoli. Ho tlaleha phoso tlanya mona.

E-ba oa pele ho fana ka maikutlo

Siea maikutlo a hau

aterese ya hao ya imeile ke ke ho phatlalatswa.

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  1. E ikarabella bakeng sa data: Miguel Ángel Gatón
  2. Morero oa data: Laola SPAM, tsamaiso ea maikutlo.
  3. Molao: Tumello ea hau
  4. Puisano ea data: Lintlha li ke ke tsa tsebisoa batho ba boraro ntle le ka tlamo ea molao.
  5. Polokelo ea data: Database e hapiloeng ke Occentus Networks (EU)
  6. Litokelo: Nako efe kapa efe o ka fokotsa, oa hlaphoheloa mme oa hlakola tlhaiso-leseling ea hau.