Izinzuzo ze-Omega 3

Uyazi ukuthi ziyini izinzuzo ze-omega 3 nokuthi yini okufanele uyenze ukuze uzithole? Lapha sikunikeza izimpendulo zaleyo mibuzo neminye ebalulekile ngalesi sakhi.

Sichaza konke nge-omega 3: kuyini, kungani kubalulekile ukuthola okwanele futhi, ngokuqinisekile, ungakuthola kukuphi ukudla.

Ungayithola kanjani i-omega 3

I-Omega 3 fatty acids ibhekwa njengebalulekile emzimbeni, kepha ayikwazi ukuzikhiqiza yodwa. Ngenxa yalokho, udinga ukuzithola ngokudla kwakho. Ngenhlanhla, kunokudla okuningi okuqukethe la mafutha aphilile.

Kunezinhlobo ezintathu ze-omega 3: i-alpha-linolenic acid (ALA), i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA). Isigaba sokuqala sivela ikakhulukazi emithonjeni yezitshalo, kuyilapho i-EPA ne-DHA zitholakala ezinhlanzini nasezimbuzini.

Inhlanzi nokudla kwasolwandle

Izinhlanzi ezinamafutha zimelela umthombo oyinhloko we-omega 3. Faka i-mackerel, i-salmon, ama-anchovies, ama-sardine noma i-tuna ekudleni kwakho. Kunconywa ukuthi udle izinhlanzi ezinamafutha kabili ngesonto njengengxenye yokudla okunomsoco ocebile ku-omega 3. Lezi zinhlanzi azigcini ngokunikeza i-omega 3, kodwa futhi ziyimithombo emihle yamaprotheni, amavithamini kanye namaminerali.

Ulwandle luyindawo enhle ongaya kuyo ukuthola la mafutha aphilile. Futhi ukuthi isibindi se-cod, i-shellfish kanye nolunye ulwandle kuzokunikeza umthamo omuhle. Kodwa-ke, kubalulekile ukukhumbula ukuthi ezinye izinhlanzi ziqukethe i-mercury. Yize izazi zikholelwa ukuthi izinzuzo zidlula ububi, kuyalulekwa ukunciphisa ubukhona bezinhlanzi ezinamazinga aphezulu e-mercury.

Imifino neminye imithombo

Futhi akufanele sikhohlwe okuqukethwe yi-omega 3 kokunye ukudla kwasemhlabeni. Kunjalo nge-chia, imbewu yefilakisi, ubhontshisi, i-tofu, ukwatapheya, nama-walnuts, kanye namafutha wefilakisi ne-canola.

Ingabe zikhona ezinye izindlela zokuthola i-omega 3? Yebo, ungafaka futhi le fatty acid emzimbeni wakho ngokusebenzisa izithasiselo zokudla okunempilo. Kepha okuhle ukukuthola ngokudla. Ngaphezu kwalokho, kuyadingeka ukuthi ubonane nodokotela wakho ukuze uvumelane ngomthamo ngoba angadala imiphumela emibi ehlukahlukene.

Yini i-omega 3?

Kunamafutha amabi namafutha amahle. Amafutha anelisiwe angamalungu eqembu lokuqala, ngenkathi I-omega 3 fatty acids ibhekwa njengamafutha amahle.

Kuthinta umzimba nengqondo, nokwenza ngcono izinto ezinobungozi zezimbangela ezinkulu zokufa emhlabeniKubaluleke kakhulu empilweni yakho ukuqinisekisa ukuthi kukhona kwalesi sakhi ekudleni kwakho. Kepha kufanele kuqashelwe ukuthi izinzuzo eziningi zisadinga ucwaningo oluningi:

Uhlelo lwenhliziyo

Izinzuzo eziphambili zokudla i-omega 3 zihlobene cholesterol nomfutho wegazi ophezulu. La mafutha anempilo anciphisa amazinga we-triglyceride egazi futhi andise i-cholesterol ye-HDL, noma i-cholesterol enhle. I-Omega 3 ivimbela ukwakheka koqwembe namahlule. Ngaphezu kwalokho, kuyasiza ukulawula umfutho wegazi. Ngenxa yalokho, kunomphumela omuhle ohlelweni lwe-cardiovascular.

Ukuvuvukala

I-Omega 3 yinto enezinto ezilwa nokuvuvukala. Le nzuzo ithakazelisa kakhulu kunoma yikuphi ukudla, ngoba ukuvuvukala okungapheli kuyingozi empilweni, kwandisa ingozi yezifo ezinjengomdlavuza.

Impilo yamehlo

Uma ufuna ukugcina amehlo akho esesimweni esifanele, i-omega 3 nayo ingakusiza, ikakhulukazi lezo zohlobo lwe-DHA. Inzuzo yayo enkulu uma kukhulunywa ngempilo yamehlo yi ukuvimbela ukonakala kwe-macular, isifo esivamile esingadala kusuka ezinkingeni zombono kuya ekungaboni.

Imisebenzi yobuchopho

Amaleveli amahle we-omega 3 nawo angaba lusizo emisebenzini yobuchopho, kufaka phakathi inkumbulo. La mafutha axhumene nawo ingozi ephansi yokuthola i-Alzheimer's.

Ukukhathazeka nokudangala

Izinzuzo ze-omega 3 zifaka nengozi engezansi yokukhathazeka nokudangala. Ngokusobala, uhlobo oluphumelela kakhulu ukuvikela nokwelapha lezi zinkinga kungaba i-EPA.

Ukulala okuhle kwekhwalithi

Ukuthola ukulala okuhle kwekhwalithi kubalulekile ukuze umzimba usebenze kahle. Ngenxa yabo izixhumanisi zokukhiqizwa kwe-melatonin, i-omega 3 fatty acids ingakusiza ulale kangcono, ikakhulukazi lezo zohlobo lwe-DHA.

Isikhumba

U-Omega 3 ubamba iqhaza elibonakalayo empilweni yesikhumba, ikakhulukazi lezo zohlobo lwe-DHA. Nikeza ngama-acid anele emzimbeni isiza isikhumba ukuba sibe namanzi amaningi futhi sithambile. Bezophinde zivikele ekulimaleni kwelanga. Konke lokhu kusho isikhumba esinempilo, ngokuvimbela imibimbi ngaphambi kwesikhathi kube umphumela obonakala kakhulu.

Izinzuzo eziningi

Omega 3 fatty acids Bangasiza futhi ukulwa nezifo ezilandelayo:

• Ukukhuluphala
• asma
• Kwamathambo
• Isifo samathambo
• I-Psoriaris
• Izinhlobo ezithile zomdlavuza, kufaka phakathi i-colon ne-prostate
• Isifo sikaCrohn
• izilonda emathunjini
• Thayipha isifo sikashukela sokuqala