Waizviziva here omega 3 mafuta acids akakosha kuti muviri uvandudze mashandiro awo nenzira yakajairika uye ine hutano? Kunyangwe mafuta achiwana rap yakaipa, pane zvimwe zvatisingakwanise kurarama tisina.
Panyaya yeavo vane hanya nesu pachiitiko ichi, imhaka yekuti vanoita chinzvimbo mukushanda kwakanaka kwezvinhu zvakakosha semwoyo, huropi kana mamiriro epfungwa. Pamusoro pe, inogona kubatsira kubata mamiriro akadai secholesterol kana rheumatoid arthritis.
Maitiro ekutora omega 3
Sezvo muviri wemunhu usingakwanise kuzvigadzira wega, isu tinofanirwa kuwana ichi chakakosha chikafu kuburikidza nechikafu uye zvinowedzera, kunyangwe pese pazvinogoneka zvinofanirwa kuitwa nenzira yekutanga. Izvi zvinotevera Zvimwe zveOmega-3 Chikafu Chakakodzera Kufunga:
- Zvigadzirwa zvemafuta
- Chia mhodzi
- Hemp zvigadzirwa
- Kubika mafuta (canola uye maorivhi)
- Walnuts
- Bhinzi dzvuku
- soybean
- Cod chiropa
- Pescado
Chikafu chakapfuma mu omega 3 fatty acids chakanakira hutano hwako, asi dzinogona zvakare kuve dzakakwira macalorie. Neichi chikonzero, zvinokurudzirwa kuzvidya zvine mwero kudzivirira kufutisa uye kufutisa.
Kunyangwe paine masosi ezvirimwa nemhuka, iwo ehove maoiri ane DHA neEPA ayo anowanzo shandiswa kutsvagisa. Nenzira iyi, hove ibheji rakachengeteka kana zvasvika pakusanganisa omega 3 mukudya kwako, nekuti mabhenefiti ayo akanyanya kupesana. Kune rimwe divi, zvinofanirwa kutariswa kuti, zvinoenderana nemhando dzayo uye kwayakatangira, dzimwe hove dzine huwandu hwepamusoro hwe mercury, ndosaka iri zano rakanaka kuti uzvizivise iwe pachako nezve izvo zvauri kutenga, uye kudzikisira kutora kwako kana ukadaro isu tinoona zvakakodzera.
Izvo zvinofanirwa kucherechedzwa kuti kudzikisa kudyiwa kwechikafu ne omega 6 fatty acids (iri mumazai, maoiri uye imwe nyama) kunogona zvakare kuwedzera mwero weropa wemuviri unotinetsa panguva ino. Kusanzwisisika pakati peaya maviri mafuta acids kunogona kutora chinzvimbo mukukudziridzwa kwezvirwere zvakawanda.
Njodzi dze omega 3 zvinowedzera
Omega-3 Fatty Acid Supplements Inogona Kubatsira Kuvandudza Hutano yevanhu vasingade kana vasingakwanise kuchinja dhayeti yavo. Kune zvekare makesi mune iyo yakawanda mari iyo inogona kuwanikwa kuburikidza nechikafu haina kukwana. Tiri kutaura nezvevanhu vane chirwere chemwoyo, kune vamwe nyanzvi dzinokurudzira huwandu hunongowanikwa chete nerubatsiro rwezvinowedzera.
Nekudaro, munhu anofanirwa kuita zvine mutsigo, nekuti hazvisi zvishoma izvo zvinogona kukonzera mhedzisirozvakadai sedumbu rakatsamwa kana chirwere. Iyi mhedzisiro inogona kuve yakanyanya kukwirisa iwo madosi ari.
Kana uchivatora, zvinofanirwawo kutakurwa mupfungwa kuti vanogona kuitika kusagadzikana kusangana pamwe nemishonga seanticoagulants, antiplatelets kana anti-inflammatories. Nechikonzero ichi zvakakosha kuti ubvunze chiremba usati watanga kurapwa.
Vamwe vanhu vanofanirwa kutarisa nachiremba wavo vasati vatora omega-3 fatty acid zvinowedzera zvinosanganisira avo vane nhumbu uye vane chirwere cheshuga kana yakakwira LDL cholesterol. Muzviyero zvakakwirira kwazvo, vaigona kuwedzera njodzi yekurohwa.
Ndeapi mabhenefiti e omega 3
Ivo vanoita basa rakakosha muhutano hwenzvimbo yesero rega rega mumuviri wemunhu. Ivo vanotibatsirawo kusimbisa immune system uye, nenzira iyi, tidzivirire kubva kutyisidziro dzinoverengeka dzakakomba dzehutano.
Chinokonzeresa kubatsirwa kwayo kwehutano kungave kugona kwayo kusimudzira kugadzirwa kwe akateedzana emakemikari anobatsira muviri kudzora kuzvimba mumajoini, muropa uye zvinyama.
Dzimwe nyanzvi dzinokurudzira kushandiswa kwayo kune vanhu vane zvirwere zvinosanganisira:
- Chirwere chemoyo
- Hypertension
- Cholesterol
- Rheumatoid arthritis
- Asma
- Kenza
- Kushungurudzika
- Psoriasis
- cheAlzheimer
- Zvirwere zvekuzvimba (zvakadai seCrohn's disease uye ulcerative colitis)
- Hyperative kusagadzikana uye kukanganisa kushomeka
Izvo zvinofanirwa kucherechedzwa kuti, kunyangwe izvo zvidzidzo zvakaitwa pahukama pakati pematanho eomega 3 fatty acids uye kurapwa kana kudzivirira kwezvirwere izvi kwave kuri kuvimbisa zvakanyanya mune dzimwe nguva, ivo vachiri vasina kukwana. Kutsvaga kwakanyanya kunodiwa kukwanisa kutaura zvine mutsindo zvakawanda zvezvibatsiro zvinokonzerwa neichi chikafu.
Maitiro ekutora omega 3 kuonda
Sezvo mhuka dzese dzegungwa dzine omega 3 acids, hove uye hove dzegungwa isarudzo yakanakisa kana iwe uchida kuwana ino inobatsira zvinovaka muviri uchiedza kudzikisa huremu. Iwe unogona kusarudza pakati pegungwa (shrimp, clams, nezvimwewo); hove chena (monkfish, hake, cod, nezvimwewo) uye hove yebhuruu (anchovies, sardines, mackerel, tuna, nezvimwewo).
Hove chena ndiyo yakaderera caloric. Kazhinji, hove yebhuruu ine mafuta, asi omega 3 yayo zvemukati zvakare yakakwira. Kune rimwe divi, vese vakapfuma mumapuroteni, mavitamini uye zvicherwa. Inokurudzirwa kudya hove kaviri pasvondo, kuve nechokwadi chekusarudza mhando dzakasiyana kuti uwane mhando dzakasiyana dzehutano.