Izibonelelo ze-Omega 3

Ngaba uyazi ukuba ziziphi izibonelelo ze-omega 3 kwaye kufuneka wenze ntoni ukuzifikelela? Apha sikunika iimpendulo kuleyo kunye neminye imibuzo ebalulekileyo malunga nesi sondlo.

Sichaza yonke into malunga ne-omega 3: yintoni, kutheni kubalulekile ukuba wonele, kwaye, ewe, kokutya unokukufumana.

Uyifumana njani i-omega 3

I-Omega 3 fatty acids ithathwa njengebalulekileyo emzimbeni, kodwa ayinakuzivelisa yodwa. Ngenxa yoko, kufuneka uzifumane ngokutya kwakho. Ngethamsanqa, kukho ukutya okuninzi okunamafutha asempilweni.

Zintathu iintlobo ze-omega 3I-alpha-linolenic acid (ALA), i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA). Iklasi yokuqala ivela ikakhulu kwimithombo yezityalo, ngelixa i-EPA kunye ne-DHA zifumaneka kwintlanzi nakwiintlanzi.

Iintlanzi kunye nokutya kwaselwandle

Iintlanzi ezinamanqatha zimele owona mthombo uphambili we-omega 3. Faka i-mackerel, isalmon, ii-anchovies, isardines okanye ityhuna kwisidlo sakho. Kuyacetyiswa ukuba utye iintlanzi ezinamanqatha kabini ngeveki njengenxalenye yokutya okunesondlo okune-omega 3. Ezi ntlanzi aziboneleli nge-omega 3 kuphela, kodwa zikwayimithombo elungileyo yeeprotein, iivithamini kunye neeminerals.

Ulwandle yindawo elungileyo yokufumana la mafutha asempilweni. Kwaye ukuba isibindi se-cod, i-shellfish kunye nolunye ulwandle luyakunika idosi elungileyo. Nangona kunjalo, kubalulekile ukukhumbula ukuba ezinye iintlanzi zine-mercury. Nangona iingcali zikholelwa ukuba izibonelelo zingaphezulu kokungalunganga, kuyacetyiswa ukunciphisa ubukho beentlanzi ezinamanqanaba aphezulu e-mercury.

Imifuno kunye neminye imithombo

Kananjalo akufuneki ukuba silibale umxholo we-omega 3 wokutya okusemhlabeni. Injalo imeko ye-chia, imbewu yeflakisi, iimbotyi zesoya, tofu, iavokhado, kunye nama walnuts, kunye neflakisi kunye neoyile ye-canola.

Ngaba zikhona ezinye iindlela zokufumana i-omega 3? Ewe, Unokuba negalelo le asidi yeqatha emzimbeni wakho Izixhobo zokutya. Kodwa eyona nto ifanelekileyo kukufumana ngokutya. Ukongeza, kubalulekile ukuba udibane nogqirha wakho ukuba uvumelane nedosi kuba zinokubangela iziphumo ebezingalindelekanga ezahlukeneyo.

Yintoni i-omega 3?

Kukho amafutha amabi kunye namafutha alungileyo. Amafutha agcwalisiweyo angamalungu eqela lokuqala, ngelixa I-omega 3 fatty acids ithathwa njengamafutha alungileyo.

Ukuchaphazela umzimba kunye nengqondo, kunye nokuphucula umngcipheko kwezona zinto zibangela ukufa emhlabeniKubaluleke kakhulu kwimpilo yakho ukuqinisekisa ubukho beli chiza ekudleni kwakho. Kodwa kufanele kuqatshelwe ukuba izibonelelo ezininzi zisafuna uphando ngakumbi:

Inkqubo yentliziyo

Izibonelelo eziphambili zokusebenzisa i-omega 3 zihambelana icholesterol kunye noxinzelelo lwegazi. La mafutha asempilweni athoba amanqanaba e-triglyceride egazi kunye nokunyusa i-cholesterol ye-HDL, okanye i-cholesterol elungileyo. I-Omega 3 ithintela ukwenziwa kwamacwecwe kunye namahlwili. Ukongeza, iyanceda ukulawula uxinzelelo lwegazi. Ngenxa yoko, ineziphumo ezincedo kwinkqubo yentliziyo.

Ukudumba

I-Omega 3 yinto eneempawu ezichasayo. Esi sibonelelo sinomdla kakhulu nakuphi na ukutya, ukusukela oko ukudumba okungapheliyo kuyingozi empilweni, ukwandisa umngcipheko wezifo ezifana nomhlaza.

Impilo yamehlo

Ukuba ufuna ukugcina amehlo akho ekwimo efanelekileyo, i-omega 3 inokukunceda, ngakumbi ezo zohlobo lwe-DHA. Olona loncedo lukhulu xa kuziwa kwimpilo yamehlo yile Ukuthintela ukonakala kwemacular, sisifo esiqhelekileyo esinokubangela ukuba abantu bangaboni kakuhle.

Imisebenzi yobuchopho

Amanqanaba amahle e-omega 3 aya kuba luncedo kwimisebenzi yobuchopho, kubandakanya inkumbulo. La mafutha adityaniswe umngcipheko osezantsi wokuphuhlisa i-Alzheimer's.

Ixhala kunye noxinzelelo

Izibonelelo ze-omega 3 zikwabandakanya umngcipheko ophantsi woxinzelelo kunye noxinzelelo. Kuyabonakala ukuba, Olona hlobo lusebenzayo lokuthintela nokunyanga oku kuphazamiseka kuya kuba yi-EPA.

Ukulala okusemgangathweni olungileyo

Ukufumana ubuthongo obulungileyo kubalulekile ukuze umzimba usebenze ngokufanelekileyo. Ngenxa yabo amakhonkco kwimveliso ye-melatonin, I-omega 3 fatty acids inokukunceda ulale ngcono, ngakumbi ezo zohlobo lwe-DHA.

Ulusu

I-Omega 3 ithatha inxaxheba kwimpilo yolusu, ngakumbi olo hlobo lwe-DHA. Bonelela ngokwanele okunamafutha acid emzimbeni Unceda ulusu ukuba lube ne-hydrated ngakumbi kwaye lube lula. Baya kukhusela nakumonakalo welanga. Konke oku kuthetha ulusu olusempilweni, kuthintelwa imibimbi ngaphambi kwexesha yeyona nto ibonakalayo.

Izibonelelo ezingaphezulu

I-Omega 3 fatty acids Banokunceda ekulweni nezi zifo zilandelayo:

• Ukutyeba kakhulu
• Asma
• iOsteoporosis
• Isifo samathambo
• Iipuroriaris
• Iindidi ezithile zomhlaza, kubandakanya ikholon kunye neprostate
• Isifo sikaCrohn
• Ukudumba okwenziwa sisilonda sikabhobhosi
• Uhlobo lweswekile 1