Uluntu lwabantu banamhlanje luba nolwazi oluninzi malunga nokubaluleka kweso sigaba sokutya njengamafutha acids. Yintoni e luncedo kwi-omega-3 - umbuzo wendalo. Le nkunkuma inokuphucula kakhulu impilo yonke yomntu.
I-Omega-3 inzuzo
Iintlobo zale mafutha e-fatty ziyaziwa ngabo bafumana ubunzima obubi ebuntwaneni babo kwaye bafakwe ioli yeentlanzi. I-Omega-3 ayiluncedo nje kuphela kwimizimba ekhulayo, kodwa nakwabantu abanalo okanye ezinye iingxaki zempilo. Le nkunkuma ingasetyenziswanga nje kuphela njengomncedisi ekhatyweni kwesifo, kodwa kwakhona njengesongezelelo esilula ukugcina ukusebenza ngokuqhelekileyo komzimba womntu wonke.
I-omega-3 ichaphazela njani umzimba wethu:
- Ukuphucula umsebenzi we-cerebral ngokuqinisa isakhiwo seembrane zeeseli kunye nokwandisa ukunyaniseka kwemithambo yegazi.
- Ukuzinza kwamalungu kunye neenkqubo zeGIT.
- Ukulinganisela isimo sengqondo somntu, ukushiya iimpawu zokudandatheka, ukukhathala okungapheli kunye nokuxinzezeleka kwengqondo.
- Ukuqhelaniswa kweengcinezelo zegazi kunye nokunciphisa amathuba okuqala.
- Ukuqinisa umzimba womzimba.
- Ukuphucula imvelaphi ye-hormonal.
- Kukho inzuzo ye-omega-3 yabasetyhini: ukucola imincinci encinci, ukuqiniswa kwesikhumba kunye namacwecwe e-nail, ukuvuselelwa komzimba.
- Zinceda ukuphepha isicidosis kwisibini ezimbini zokuqala zokukhulelwa.
Ziziphi ukutya eziqukethe i-omega-3?
Kuyaziwa ukuba ezinye izinto ezincedo ziveliswa yinkqubo ye-endocrine. I-Omega-3, njengenye yeendidi ze-polyunsaturated acids, ibonakaliswa yimpendulo enkulu: ayilungiswanga ngumzimba womntu. Indlela yodwa yokubafumana ngokutya izitya, ngoko kuya kuba luncedo ukwazi ukuba yiyiphi imveliso equkethe i-omega-3 ifanele ifakwe kwimenyu ukwenza izinto zayo:
- i-sunflower, i-linseed, i-rapeseed, ingqolowa, i-sesame, i-soybean kunye neoli yeoli iqukethe i-omega-3;
- iifelkseeds;
- iimveliso zesoya (ngaphandle kokuba ziguqulelwe ngokweenkqubo);
- cheeses;
- maqanda;
- i-omega-3 isentlanzi - malunga neentlanzi zolwandle nolwandle;
- amantyesi, imisedare, i-almond, i-cashews, i-walnuts, i-macadamia;
- zonke iintlobo zeevenkile zaselwandle;
- inyama kunye nembewu yeengqimba;
- imifuno enemibala kunye ne-Brussels ihluma, i-broccoli;
- avocado;
- ioli yesibindi seoli;
- imifuno.
Kutheni uthatha i-omega-3?
Wonke amayeza, ukwenzela ukuba ukusebenzisa kwabo luncedo, kufuneka kuthathelwe ingqalelo. Kuba yiyiphi i-omega-3 ithathwa ngabasetyhini namadoda-lo mbuzo ucelwa ngabo bafuna ukufumana kwimveliso elula yezinto ezinobuncedo. Kodwa, naphezu kweenzuzo zale mveliso yabasetyhini, kulungile ukukhumbula ukuba ezi i-polyunsaturated acids zichaphazela umsebenzi womzimba wonke umntu. Kwaye ukuqonda ukuba kutheni i-omega-3 iluncedo, makhe sicinge ngempembelelo yalo kumsebenzi wezitho kunye neenkqubo zomzimba womntu.
I-Omega-3 yeenwele
Ngokwenzululwazi zophando, inzuzo ye-omega-3 yokukhula kweenwele ibaluleke kakhulu. Ezi zixhobo ze- polyunsaturated zibonelela ngeziphumo ezilandelayo:
- ukukhuthazwa kophuhliso lwezo zifo zentwele, kwada kwada kweso sihlandlo "kwindawo yokulala";
- ukuqinisa i-bulb yeenwele, echongwa ngokubonakalayo okunempilo kunye nokukhanya kweenwele;
- ukukhuselwa kumonakalo womatshini kunye nomnxeba;
- ukuthintela ukulahleka kweenwele ezingavamile.
Omega-3 ngamalungu
Ukuqinisekiswa ngokunyanga ukuba ukusebenzisa i-polyunsaturated fatty acids kunganciphisa amathuba okuphuhlisa i-arthritis ne-arthrosis. Iintlobo ze-omega-3 kubasetyhini kunye namadoda ngokugcina impilo edibeneyo ziphezulu kakhulu. I-PUFA zale nqanaba inokunceda ukususa iinkqubo ezivuthayo. Ukuba uyidla ukutya imihla ngemihla kunye nomxholo wayo, unokwazi ukuphucula imeko kunye kunye nokunyuka kokuhamba. I-PUFA iluncedo ukuthatha nokugcina umbono oqhelekileyo kunye nempilo yenkqubo yokuphefumula.
Omega-3 ngentliziyo
Kuyaziwa ukuba iipilisi ze-cholesterol eziyingozi zisebenza njani kwinkqubo ye-cardiovascular system. I-Omega-3, iipropati zayo ezizodwa, ukunciphisa uxinzelelo lweep lipids kwinkqubo yokujikeleza yomntu. I-PUFA idala umphumo ochasayo, ukunciphisa amathuba okuphucula izifo zesifo sengqondo kunye nokunceda ukuphepha ischemia, ukuhlaselwa kwentliziyo kunye ne-arrhythmia. Ukuba uquka ukutya kwakho kwansuku zonke eziqukethe ama-acids acids, ngoko unako ukulungelelanisa nokugcina isilinganiselo esifanelekileyo senhliziyo.
Omega-3 kwesikhumba
Ulusu lomntu, ngandlela-thile, luphawu lombuso wezitho zangaphakathi kunye neenkqubo. Ukuba unayo nayiphi na ingxaki zempilo, unokwazi ngokukhawuleza utshintsho kwisakhiwo kunye nombala wesikhumba. I-Polyunsaturated acids yipropati yezakhiwo ezincedo ezinokuphucula imeko yendalo yonke, ngoko ke ukuba ukusetyenziswa kwe-omega-3 kwesikhumba somntu kubalulekile.
Omega-3 ukulahleka kwesisindo
Ukulahla ubunzima obuninzi ngamafutha e-acids kufuneka ukwazi ukuthatha i-omega-3 ukulahleka kwesisindo, kuba le triglyceride inceda ukujamelana nobunzima obunzima kwaye le ngcaciso elula: i-PUFA igalelo ekutshiseni iikhalori eziqokelelweyo kwaye ikhuthaza ukuphuculwa kwe-metabolism, ngelixa ilahleko Umzimba emzimbeni ukhokelela ekubonakaleni kweeseli ezidlulileyo, ezifakwe kwiindawo ezibalaseleyo zomzimba wethu: macala, isisu, isisu kunye neziqhwa.
Omega-3 kubadlali
Ukutya kwabantu abakhetha ukhetho lokuphila kufuneka babe nobutyebi kwaye banomsoco kunokwenzeka. Ukutya kwezondlo omega-3 - luncedo kwaye kuyimfuneko, kuba le nto inceda abagijimi bafezekise impumelelo. Ngokusebenzisa i-acids polyunsaturated, abantu abachaphazelekayo kwimidlalo bafumana umthombo wokutya okwaneleyo, obangela ukunyuka kwindalo ye-hormone. I-PUFA ukwandisa ukunyamezela kunye neyonke imiyalezo ye-muscle, ibe neempembelelo ezintle kwiimpawu zokuxuba, ukukhawulezisa. Ezemidlalo ezondlo-omega-3 - icandelo elibalulekileyo lokutya kwabantu abasebenzisa ixesha elide kwiimigca kunye nakwii-tapreaders.
Isiqhelo se-omega-3 ngosuku
Amachiza, aquka iPUFA, zombini izibonakaliso zokusetyenziswa nokuchasene. Njengawephi na isinye isiyobisi sokwandisa umkhuhlane, i-omega-3 kufuneka ithathwe ngamanani athile, ekubeni ukuphumelela kwayo kuxhomekeke kuyo, nokuba luncedo kuthi okanye akunjalo. Ama-acids acids ale hlobo anenzuzo, kuyimfuneko ukuba uyithathe ngokuchanekileyo:
- Ukudla kwansuku zonke kwe-PUFA kumadoda - 2-4 amagremu;
- umgangatho wemihla ngemihla ye-omega-3 yabasetyhini ukusuka kumibini ukuya kweyesithathu igramu;
- kubantwana abacetyiswayo umgangatho wemihla ngemihla awukho ngaphezu kweesigidi ezimbini nesigamu.
Kuyafaneleka ukuphawula umlinganiselo wokuthatha le nkunkuma kubantu abachaphazelekayo kwimidlalo. Abazicwangcisi bemizimba bayacetyiswa ukuba bongeze ama-3 gram e-omega-3 ekudleni kwabo, ngelixa iigremu ezimbini ze-asidi zanele ukugcina umzimba wokuzivikela. Kubaluleke kakhulu ukuba ukwazi ukuba i-PUFA inokubangela ukuphazamiseka ekusebenzeni komzimba, ngoko ke oosticili kunye noogqirha abacebisi ukutya ngaphezu kwama-4 amagremu ale nkunkuma ngosuku.
I-Omega-3 - ingqinano
Nangona into yokuba le nkunkuma inexabiso elininzi leempembelelo, i-omega-3, imiphumo ebangelwa kuyo esiya kuyiqwalasela kancinci, kuyinto engathandekiyo ukuba uqalise ekudleni kwakho ukuba unayo le ingxaki zempilo:
- umsebenzi wesibindi;
- hemostasis;
- ukunqanda ukuloba iintlanzi kunye nezinye izinto eziyingxenye yamathambo e-polyunsaturated;
- ukudluliselwa kwezifo ezinzima ezinxulumene nokulimala kakhulu;
- ukungenelela kwangoko nje;
- Kuyinto engathandeki kakhulu ukuthatha i-PUFA ngexesha lokukhulelwa kunye nokuhlaselwa.
Ngokumalunga nemiphumo emibi, ukugqithisa kakhulu kunokubonakaliswa ziimpawu ezilandelayo:
- ukuloba intlanzi;
- ukucima;
- isifo sohudo;
- isicefe
- ukuhlanza;
- ukuvuvukala kwe-mucosa yesisu, esichazwa yintlungu kunye nokuvakalelwa okungathandekiyo kwi-oopopus.
Ukuphendula umbuzo othi i-omega-3 iyiluncedo, singatsho ukuba iimveliso ezinokubaluleka kwazo zibaluleke kakhulu ekuqinisekiseni ukusebenza ngokuqhelekileyo kwazo zonke iinkqubo zabantu kunye nezitho. Kubalulekile ukulawula umyinge wesi sihlomelo, kuba imiphumo yokudlula ngaphezulu ingahle ibe mnandi kakhulu.