I-Omega-3 i-polyunsaturated fatty acids yinto engenziwanga kwakhona emzimbeni wethu, ngoko ke kufuneka ifike ngokutya. Omnye wemithombo engcono kakhulu ye-omega-3 yioli yeentlanzi , nto eyenza abanye abantu basebenzise la magama njengempawu ezifanayo, kuba emva kokukhankanya enye yeebini, okwesibini kuvela ngokuzenzekelayo. Ukuqala, makhe sibhale umda ophantsi kodwa ongapheliyo phakathi kwezi ngcamango ezimbini.
Ukwahlukana
Ioli yeentlanzi ayinayo kuphela i-omega-3 fatty acids (i-eicosapentaenoic ne-docosahexaenoic), kodwa iivithamini A ne-E. Nangona, masingathethi, isenzo se-omega-3 fatty acids sichazwa kakhulu.
Ngokumalunga ne-omega-3, kukho olunye uhlobo lwe-asidi, olufumaneka kuphela kwizityalo - linoleic acid. I-asidi ye-Linoleic igxile kakhulu kunezimbini zokuqala, kwaye ngoko ke umthombo ongenakutshintsha kunye onokwethenjelwa omega-3 kufuneka ube ngowokuqala, ukutya okuqukethe ioli yeentlanzi.
Izinzuzo
Inyaniso yokuba u-Omega-3 uluncedo luyaziwa wonke umntu ngaphandle kokungafani, ngenxa yale nto akudingeki ukuba ube yingcali kwihlabathi lempilo, impilo kunye nezidlo. Enyanisweni, ulwazi malunga neenzuzo zeentlanzi lufakela kuthi kungekudala kwiminyaka emininzi ngenxa ye-omega-3 equlethwe kuyo. Iimpawu ezisetyenziswayo ze-omega 3 kunzima kakhulu ukungqinelana nesakhelo senkulumo ebhaliweyo, kodwa siya kuzama ukwenza oku ubuncinci:
- unempembelelo echasayo;
- kukhawuleza isantabolism;
- ukwandisa umlinganiselo wesisipha esomileyo ngokuthelekiswa nobunzima beoli;
- unciphisa uxinzelelo lweengxaki;
- kuphucula isikhumba kunye namehlo;
- linciphisa i-viscosity yegazi;
- kunciphisa isenzo se-hormone cortisol - i-hormone yokucindezeleka;
- Unceda ukuqhutyelwa kweempembelelo zesibindi;
- Ukhonza "njengesondlo" esihle kakhulu sengqondo;
- kunciphisa i-cholesterol egazini;
- ukwandisa uvakalelo kwi-insulin, ngokunciphisa i-carbohydrates metabolism;
- Isebenza njengendlela yokuthintela kunye nesilungiso esihle sokubuyisela kuzo zonke izifo.
Ngokusekelwe kulo mbandela, kulula ukuqiqa inzuzo ye-omega-3 kubagijimi, ngokukodwa kwinkqubo yokufumana ubunzima besisundu kunye nomlilo ovuthayo.
Kubafazi
Akunakwenzeka ukuba ungathethi malunga nomphumo ozuzayo omega-3 kumabhinqa ubuncinane amagama ambalwa.
Inzuzo ye-omega-3 yabasetyhini kukuba le mafutha angatyiweyo ayanciphisa ukubonakaliswa kwelophawu "lwesimo somntu" njengesimo sengqondo.
Iifama zoTywala
Ioli yeentlanzi, ezithengiswa kuma-pharmacy, iyahluke, ngaphezu kwayo yonke, ngeendleko eziphezulu. Ukuba uhlolisisa umxholo we-omega-3 ngokwayo kwi-capsule nganye, kuvela ukuba yi-1/10 yesiqhelo (ngesantya se-1 g, oku kuya kuba ngu-0.1 g / capsule). Ngenxa yoko, ukufihla imfuneko yansuku zonke, kuya kufuneka udle iifomsile ezili-10, eziphantse zilingana nalo lonke iphakheji.
Ixabiso elincinci kwaye linomdla kakhulu ukunyusa ukutya kwakho kunye neentlanzi zaselwandle. Ukutya kufuneka kube ngamaxesha angama-4-5 ngeveki.
Imidlalo yokutya
Umxholo ophezulu omega-3 ubonisa ioli edibeneyo . Nangona kunjalo, isithintelo ekusebenziseni kwayo imihla ngemihla yinkimbinkimbi yokugcinwa - i-omega-3 iyakhutshwa ngokukhawuleza, kwaye emva kwenkqubo, iba yingozi kwimpilo ye-radicals. Ngeoli edibeneyo, i-omega-3 i-oxidizes ukusuka ekukhanyeni, emoyeni nasebushushu. Kwamazwe amaninzi ngenxa yesi sizathu, ukuthengiswa
Kubantu abanomzimba okwenyukayo kwaye, ngokufanelekileyo, ukwanda kweemfuno ze-omega-3, kungcono ukuzalisa ukugcinwa kweemidlalo kwizondlo, ngakumbi ukuba umqeqeshi akayifani yintlanzi yokutya.
Naliphi na into ebalulekileyo inokwenziwa yingozi. Yiyo kanye inzululwazi izama ukwenza oko kusabisa abantu ngaphandle kweendaba ze-mercury kwiintlanzi ezithile. Ukuba sisondela kumbuzo ngale ndlela, ngokwenene, uluntu kufuneka lushintshe ekudleni okufakwe ngophuli. Kodwa ngaba oku kuya kuba luncedo ngakumbi kunezinto ezixhomekeke kwi-mercury kuwo onke amawaka eentlanzi?