Ngaba uyazi ukuba iingcali zicebisa ukutya iintlanzi ezinamafutha 1-2 amaxesha ngeveki? Olu hlobo lweentlanzi alunakubakho ekudleni kuba ibonisa izibonelelo zempilo ezininzi.
Esona sizathu kukuba intlanzi enamafutha (iqela lokutya elibandakanya iintlanzi ezifana nesalmon, isardadi okanye ityhuna) owona mthombo ubalaseleyo we-omega 3, into ethi kwelinye icala yenze ukuba kube yimfuneko ukumodareyitha ukusetyenziswa kwayo ngenxa yobutyebi bayo kwiikhalori.
Izinzuzo
I-oyile yeentlanzi ingoyena mthombo wesibini kwezintathu ze-omega 3 fatty acids (EPA kunye ne-DHA). Ngokungafaniyo namanqatha enyama, ezi asidi zinamanqatha athathwa njengamafutha alungileyo. Banegalelo ukusebenza kakuhle kwentliziyo, ingqondo, imiphunga kunye nokuhamba kwegazi.
Ukutya iintlanzi ezinamafutha kunxulunyaniswa ne umngcipheko omncinci wokukhula kwezifo ezithile, kubandakanya ukudakumba, i-periodontitis, i-Alzheimer's, umhlaza wedlala lesinyi, kunye nokudodobala kwe-macular. Okokugqibela sesinye sezizathu eziphambili zokuphulukana nombono kubantu abangaphezulu kweminyaka engama-60 ubudala.
Ukubandakanya olu hlobo lweentlanzi ekutyeni kunokunceda ukunciphisa isinqe. Kwaye kuyanceda ukwanelisa ukutya kwakho kwaye unciphise umzimba. Nangona kunjalo, ezinye iintlanzi ezinamanqatha ziphezulu kwimekyuri. Qiniseka ukuba ujonga ukuba zingakanani na izinto ozithandayo onokuzithintela xa kukho imfuneko
Iindidi
Intlanzi eblue inokufumaneka ikakhulu kwiifom ezintathu: intsha, enkonkxiweyo kwaye iqanduselwe. Ukhetho luxhomekeke kuhlahlo-lwabiwo mali kunye nokhetho lomntu. Intlanzi entsha iyahluka, iyangcamla kwaye ibambe ubume bayo ngcono ngexesha lokupheka. Ngokwahlukileyo, iintlanzi ezinqiniweyo kunye nezomkhenkce zitshiphu.
Nangona kunjalo, uninzi lwabantu lutya iintlanzi ezinamafutha ukufumana i-omega fatty acids 3. Kwaye kuloo ngqondo, kufanele kuqatshelwe ukuba Amanqanaba ama-omega ama-3 e-asidi athathelwa ingqalelo ngokufanayo kuzo zonke iifom zazo, nokuba zintsha, iintlanzi ezisemathinini okanye iintlanzi ezinamaqanda ezinamafutha.
Umahluko phakathi kwentlanzi eluhlaza namhlophe
Ukuthandabuza kuhlala kuvela ukuba zeziphi iintlanzi ezingcono: luhlaza okwesibhakabhaka okanye mhlophe. Impendulo zombini. Zombini zinendawo yazo kukutya okusempilweni kunye nokutya okusempilweni.
Iintlanzi ezinamafutha zibonelela ngamafutha asempilweni ngakumbi, ngelixa Umhlophe ungaphantsi kweekhalori. Ukwehlisa ubunzima bomzimba, iintlanzi ezimhlophe ziyacetyiswa, kuba iintlanzi eziluhlaza zibonelela ngamafutha amaninzi. Kwelinye icala, umbala oluhlaza okwesibhakabhaka unezibonelelo ezibaluleke kakhulu kwezempilo ekulungele ukuba ungazincami.
Ukubheja ngaphezulu kwiklasi enye okanye kwenye kuxhomekeke kwiimfuno zomntu ngamnye. Ngayiphi na imeko, ukuba awutyebanga kwaye usempilweni ngokubanzi, kungumbono olungileyo ukutya zombini iintlanzi ngokulinganayo ukonwabela izibonelelo zazo zombini.
Intlanzi eblue kunye necholesterol
Kwiidosi eziphezulu, i-omega 3 fatty acids ezivela kwintlanzi enamafutha inokukunceda ukucothisa ukwakhiwa kweplate kwimithambo kunye nokunciphisa amanqanaba ezinye iintlobo zamafutha egazini.
Nangona indlela echanekileyo ingaziwa, kubonisiwe ukuba I-omega 3 fatty acids i-triglycerides esezantsi, Luhlobo lwamafutha egazini.
Kufuneka kuqatshelwe ukuba indlela yokupheka yeentlanzi ezinamafutha inokubaluleka okukhulu kumanqanaba e-cholesterol egazini. Kuyacetyiswa ukuba uyenze yosiwe okanye ubiliswe, kuba naziphi na izibonelelo ziyarhoxiswa xa uqhotsa usebenzisa isixa esikhulu seoyile yemifuno.
Iintlanzi eziluhlaza kunye nokukhulelwa
I-Omega 3 fatty acids ibalulekile ekuphuhlisweni nasekusebenzeni kakuhle kwengqondo kunye nenkqubo yovalo. Kwaye iintlanzi eziluhlaza zaziqulathe ngobuninzi. Ke malunga ukutya ekufuneka kuthathelwe ingqalelo phakathi kwabasetyhini abakhulelweyo nabancancisayo.
Nangona kunjalo, kucetyiswa ukuba uphephe iintlanzi ezinamazinga aphezulu e-mercury kuba kunokuba yingozi kwiintsana. Endaweni yokuba kukho iintlanzi ezikhuselekileyo eziluhlaza okwesibhakabhaka kwabasetyhini abakhulelweyo nabancancisayo. Njengesiqhelo, Iintlanzi ezincinci (njengeesardines) zine-mercury encinci kuneentlanzi ezinkulu (njenge -fishfish)njengoko banexesha elincinci lokuyiqokelela. Kwimeko nayiphi na into, yinto efanelekileyo yokuqinisekisa ukuba yinyani enezinga eliphantsi ngaphambi kokuyidla.
Eyabanye abantuKufuneka kuqatshelwe ukuba uphononongo lubonisa ukuba izibonelelo zeentlanzi ezinamafutha zingaphezulu kwazo naziphi na iziphumo ezinobungozi ze-mercury kunye nezinye izinto ezingcolisayo.
Ngethamsanqa kukho eminye imithombo ye-omega 3 simahla ngemekyuri. Ukuba ukhulelwe okanye uncelise okanye awuyithandi intlanzi, unokufumana le asidi ye-asidi ngokunye ukutya, njengama-walnuts okanye i-flaxseed.
Uluhlu lweentlanzi eziluhlaza
Nangona ezaziwa kakhulu ziisalmon kunye netyhuna, uluhlu lweentlanzi ezinamafutha lide kakhulu. Ezi zezinye ze iintlobo zeentlanzi eziluhlaza ezinokufunyanwa kwiivenkile ezinkulu:
- Tuna
- Salmon
- Isadini
- I-mullet ebomvu
- Trout
- Mhle
- Intlanzi yeswedi
- I-turbot
- Imackerel
- Anchovy
- I-Boquerón
- ukufukama
- Imackerel