Ukutya okunotye kwi-omega 3

Omega 3

Ngaba uyayazi loo nto I-omega 3 fatty acids ziphambili ukuba umzimba uphuhlise imisebenzi yawo ngendlela eqhelekileyo nesempilweni? Nangona amafutha efumana i-rap embi, kukho ezinye esingenakuphila ngaphandle kwazo.

Kwimeko yabo basichaphazelayo kwesi sihlandlo, kungenxa yokuba badlala indima ekusebenzeni kakuhle kwezinto ezibaluleke njengentliziyo, ingqondo okanye imeko yengqondo. Ukwengeza, inokukunceda ukunyanga iimeko ezinje ngecholesterol okanye isifo samathambo.

Uyithatha njani i-omega 3

I-tablespoon yeoli yeoli

Kuba umzimba womntu awunako ukuzivelisa ngokwawo, kufuneka sifumane esi sondlo sibalulekileyo ngokutya nangokongezwa, nangona kunokwenzeka xa kusenziwa indlela yokuqala. Ezi zilandelayo Ezinye zeOmega-3 zokutya ezifanele ukuthathelwa ingqalelo:

  • Iimveliso zeFlakisi
  • Imbewu yeChia
  • Iimveliso zeempembelelo
  • Ukupheka iioyile (icanola kunye ne-olive)
  • Amantongomane
  • Iimbotyi ezibomvu
  • zesoya
  • Isibindi seCod
  • Pescado

Ukutya okunotyebi kwi-omega 3 fatty acids kulungile kwimpilo yakho, kodwa kunokuba neekhalori eziphezulu. Ngesi sizathu, kucetyiswa ukuba uzitye ngokumodareyitha ukuthintela ukutyeba nokutyeba kakhulu.

Nangona kukho izityalo kunye nemithombo yezilwanyana, ziioyile zentlanzi ezine-DHA kunye ne-EPA ezihlala zisetyenziselwa uphando. Ngele ndlela, intlanzi kukubheja okukhuselekileyo xa kufikwa ekubandakanyeni i-omega 3 kwisidlo sakho, kuba izibonelelo zayo zahlukile. Kwelinye icala, kufuneka kuthathelwe ingqalelo ukuba, ngokuxhomekeke kuhlobo lwazo kunye nemvelaphi, ezinye iintlanzi ziqulathe amanqanaba aphezulu e-mercury, yiyo loo nto ingumbono olungileyo ukuzazisa kakuhle malunga nokuthengayo, kunye nokunciphisa ukutya kwakho ukuba uyakwenza oko.Sibona kufanelekile.

Kufuneka kuqatshelwe ukuba ukunciphisa ukutya okutyiwa nge-omega 6 fatty acids (equlathe amaqanda, iioyile kunye nenyama) kunokonyusa amanqanaba egazi lesondlo esisichaphazelayo kwesi sihlandlo. Ukungalingani phakathi kwezi fatty acids kunokudlala indima kuphuhliso lwezifo ezininzi.

Umngcipheko we-omega 3 supplements

Omega 3 izongezo

I-Omega-3 Fatty Acid Supplements inokunceda ukuphucula impilo yabantu abangafuniyo okanye abangakwaziyo ukutshintsha indlela abatya ngayo. Kukho iimeko apho isixa esiphezulu esinokufumaneka ngokutya asonelanga. Sibhekisa kubantu abanesifo sentliziyo, ezinye iingcali zicebisa ngezixa ezinokufezekiswa kuphela ngoncedo lwezincedisi.

Nangona kunjalo, umntu kufuneka aziphathe kakuhle, kuba ayiyonyani leyo kunokubangela iziphumo ebezingalindelekanganjengesisu esibuhlungu okanye urhudo. Ezi ziphumo zinokuba mandundu ngakumbi ukuphakama kweedosi.

Xa uzithatha, kufuneka kukhunjulwe ukuba banako kwenzeka iimpendulo ezigwenxa ngokudibanisa namayeza njenge-anticoagulants, antiplatelets okanye anti-inflammatories. Ngesi sizathu kubalulekile ukudibana nogqirha ngaphambi kokuqala unyango.

Abanye abantu ekufuneka beqwalasele nogqirha wabo ngaphambi kokuthatha i-omega-3 fatty acid supplements kubandakanya abo bakhulelweyo kwaye banesifo seswekile okanye i-cholesterol ephezulu ye-LDL. Kwiidosi eziphezulu kakhulu, banako ukwandisa umngcipheko wokubetha.

Zithini izibonelelo ze-omega 3

Imithambo

Badlala indima ebalulekileyo kwimpilo yenwebu yeseli nganye emzimbeni womntu. Ziyasinceda ukomeleza amajoni omzimba kwaye, ngale ndlela, sizikhusele kwizisongelo ezinzulu zempilo.

Eyona nto ibangela izibonelelo zayo zempilo iya kuba kukukwazi kwayo ukukhuthaza imveliso uthotho lweekhemikhali ezinceda ukulawulwa komzimba kumalungu, kwigazi nakwizicubu.

Ezinye iingcali zincoma ukusetyenziswa kwayo kubantu abanezifo ezibandakanya:

  • Isifo sentliziyo
  • Uxinzelelo lwegazi
  • Ikholesterol
  • Isifo samathambo
  • Asma
  • Umhlaza
  • Uxinzelelo
  • Psoriasis
  • Alzheimer
  • Izifo zesisu ezivuthayo (ezifana nesifo sikaCrohn kunye nesifo se-ulcerative colitis)
  • Ukuphazamiseka koxinzelelo kunye nokusilela kwengqwalaselo

Kufuneka kuqatshelwe ukuba, nangona izifundo eziye zenziwa kubudlelwane phakathi kwamanqanaba e-omega 3 fatty acids kunye nonyango okanye ukuthintela ezi zifo bezithembisa kakhulu kwezinye iimeko, azikacaci. Uphando oluthe ngqo ngakumbi luyafuneka ukuze bakwazi ukuthetha ngokugcizelelayo uninzi lwezibonelelo ezinxulumene nesi sondlo.

Ungayithatha njani i-omega 3 yokunciphisa umzimba

Ikhowudi

Kuba zonke izilwanyana zaselwandle zine-omega 3 acid, Iintlanzi kunye nokutya kwaselwandle lukhetho oluhle kakhulu ukuba ufuna ukufumana esi sondlo siluncedo ngelixa uzama ukunciphisa umzimba. Unokukhetha phakathi kwentlanzi yaselwandle (i-shrimp, i-clams, njl. intlanzi emhlophe (i-monkfish, i-hake, ikhowudi, njl.

Intlanzi emhlophe yeyona khalori incinci. Ngokubanzi, intlanzi eluhlaza okwesibhakabhaka ityebile, kodwa umxholo wayo we-omega 3 uphezulu. Kwelinye icala, zonke zizityebi ngeprotheni, iivithamini kunye neeminerali. Kucetyiswa ukuba utye iintlanzi kabini ngeveki, uqiniseke ukuba ukhetha iintlobo ezahlukeneyo ukufumana iintlobo zezondlo.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

Yiba ngowokuqala ukuphawula

Shiya uluvo lwakho

Idilesi yakho ye email aziyi kupapashwa.

*

*

  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.