Ingabe bewazi lokho omega 3 fatty acids ayisihluthulelo ukuze umzimba uthuthukise imisebenzi yawo ngendlela ejwayelekile nenempilo? Yize amafutha ethola i-rap embi, kukhona okunye esingeke siphile ngaphandle kwakho.
Endabeni yalabo abasikhathazayo kulo mcimbi, kungenxa yokuthi babamba iqhaza ekusebenzeni okufanele kwezinto ezibaluleke njengenhliziyo, ubuchopho noma isimo somqondo. Ngaphezu kwalokho, kungasiza ekwelapheni izimo ezifana ne-cholesterol noma i-rheumatoid arthritis.
Ungayithatha kanjani i-omega 3
Njengoba umzimba womuntu ungakwazi ukukhiqiza wona uqobo, kufanele sithole lesi sakhi esibalulekile ngokudla nangama-supplements, yize noma kunini lapho kufanele khona kufanele kwenziwe ngomzila wokuqala. Lokhu okulandelayo Okunye Omega-3 Ukudla Okufanele Ukucatshangelwe:
- Imikhiqizo efakiwe
- Imbewu yeChia
- Imikhiqizo ye-Hemp
- Amafutha okupheka (i-canola kanye ne-olive)
- Ama-Walnuts
- Ubhontshisi obomvu
- inkinobho yomcibisholo wokuphenya
- Isibindi se-cod
- I-Pescado
Ukudla okuphezulu ku-omega 3 fatty acids kukulungele impilo yakho, kepha futhi kungaba nama-calories aphezulu. Ngalesi sizathu, kunconywa ukuthi uzidle ngokulinganisela ukuvimbela ukukhuluphala ngokweqile nokukhuluphala.
Yize kukhona imithombo yezitshalo neyezilwane, ngamafutha enhlanzi ane-DHA ne-EPA avame ukusetshenziselwa ucwaningo. Ngale ndlela, inhlanzi ukubheja okuphephile uma kukhulunywa ngokufaka i-omega 3 ekudleni kwakho, ngoba izinzuzo zayo ziqhathaniswa kakhulu. Ngakolunye uhlangothi, kufanele kubhekwe ukuthi, ngokuya ngohlobo lwazo nemvelaphi yazo, ezinye izinhlanzi ziqukethe amazinga aphezulu e-mercury, yingakho kungumbono omuhle ukuzazisa kahle ngalokho okuthengayo, futhi unciphise ukudla okuthengayo uma wenza kanjalo, sibona kunesidingo.
Kumele kuqashelwe ukuthi ukunciphisa ukudla okudliwayo ngama-omega 6 fatty acids (aqukethe amaqanda, uwoyela nokunye inyama) nakho kungakhuphula amazinga egazi lomsoco osikhathazayo kulo mcimbi. Ukungalingani phakathi kwala mafutha acid amabili kungadlala indima ekuthuthukiseni izifo eziningi.
Izingozi ze-omega 3 supplements
Izengezo ze-Omega-3 Fatty Acid Zingasiza Ekuthuthukiseni Impilo labantu abangafuni noma abangakwazi ukushintsha indlela abadla ngayo. Kukhona nezimo lapho inani eliphakeme elingatholakala ngokudla linganele. Sibhekise kubantu abanesifo senhliziyo, abanye ochwepheshe abatusa kubo amanani atholakala kuphela ngosizo lwezithasiselo.
Kodwa-ke, umuntu kufanele aziphathe kahle, ngoba akulona iqiniso lelo kungadala imiphumela emibinjengesisu esithukuthele noma isifo sohudo. Le miphumela ingaba mibi ngokwengeziwe lapho kutholakala amanani amakhulu.
Lapho uzithatha, kufanele futhi kukhunjulwe ukuthi ziyakwazi zenzeka ukusabela okungekuhle ngokuhambisana nemithi njengama-anticoagulants, ama-antiplatelets noma ama-anti-inflammatories. Ngalesi sizathu kubalulekile ukuxhumana nodokotela ngaphambi kokuqala ukwelashwa.
Abanye abantu okufanele bahlole udokotela wabo ngaphambi kokuthatha ama-omega-3 fatty acid supplements kufaka phakathi labo abakhulelwe futhi abanesifo sikashukela noma i-cholesterol ephezulu ye-LDL. Ngezilinganiso eziphakeme kakhulu, babengakwazi ukwandisa ingozi yesifo sohlangothi.
Ziyini izinzuzo ze-omega 3
Babamba iqhaza elibalulekile empilweni yolwelwesi lwawo wonke amaseli emzimbeni womuntu. Zisisiza futhi nokuqinisa amasosha omzimba futhi, ngale ndlela, usivikele ezinsongweni eziningi ezibucayi zezempilo.
Isisusa senzuzo yaso yezempilo kungaba amandla ayo okukhuthaza ukukhiqizwa kwe- uchungechunge lwamakhemikhali asiza umzimba ulawule ukuvuvukala emajoyintini, egazini nasezicutshini.
Abanye ochwepheshe batusa ukusetshenziswa kwayo kubantu abanezifo ezibandakanya:
- Isifo senhliziyo
- Umfutho wegazi ophakeme
- I-cholesterol
- Isifo samathambo
- asma
- Umdlavuza
- Ukudana
- psoriasis
- i-Alzheimer
- Izifo zamathumbu ezivuthayo (ezifana nesifo sikaCrohn nesifo sezilonda)
- Ukuphazamiseka kwe-Hyperative nokunaka kokunaka
Kumele kuqashelwe ukuthi, yize izifundo eziye zenziwa ebudlelwaneni obuphakathi kwamazinga e-omega 3 fatty acids kanye nokwelashwa noma ukuvikelwa kwalezi zifo bekuthembise kakhulu kwezinye izimo, zisengaphelele. Ucwaningo oluthe xaxa luyadingeka ukwazi ukukhuluma ngokugcizelela izinzuzo eziningi ezilethwe yilesi sakhi.
Ungayithatha kanjani i-omega 3 yokwehlisa isisindo
Njengoba zonke izilwane zasolwandle zine-omega 3 acid, inhlanzi nokudla kwasolwandle kuyindlela enhle kakhulu uma ufuna ukuthola lesi sakhi somsoco ngenkathi uzama ukunciphisa isisindo. Ungakhetha phakathi kokudla kwasolwandle (imfanzi, izimbaza, njll.); inhlanzi emhlophe (i-monkfish, i-hake, i-cod, njll.) nezinhlanzi eziluhlaza okwesibhakabhaka (ama-anchovies, ama-sardine, ama-mackerel, i-tuna, njll.).
Izinhlanzi ezimhlophe yi-caloric encane. Ngokuvamile, inhlanzi eluhlaza okwesibhakabhaka ikhuluphele, kepha okuqukethwe kwayo kwe-omega 3 nakho kuphakeme. Ngakolunye uhlangothi, onke acebile ngamaprotheni, amavithamini namaminerali. Kuyalulekwa ukuthi kudliwe izinhlanzi kabili ngesonto, kuqinisekiswe ukuthi kukhethwa izinhlobo ezahlukahlukene ukuthola izinhlobonhlobo zomsoco.