Lezi yi-polyunsaturated fatty acids, ezithonya elikhulu ekuthuthukiseni i-fetus kanye nempilo kamama. Azihlanganiswa ngomzimba womuntu, ngakho kufanele uqinisekise ukuthi zinikezwa ngokwanele ukudla.
Ziyini izinzuzo zika-Omega-3 kwabesifazane abakhulelwe?
Ucwaningo lwesayensi lubonisa umphumela omuhle we-fatty acids. U-Omega-3 ukuvikela kahle ukubeletha ngaphambi kwesikhathi.
Zibambe iqhaza ekunciphiseni ingozi ye-toxicosis ekukhulelweni kwesikhathi eside, okuyingozi enkulu empilweni kamama mayelana nengane.
Ngaphezu kwalokho, u-Omega-3 unciphisa ukucindezelwa kwegazi futhi kusiza ukwakha izinhlelo zokuzivikela zomzimba zomzimba ze-fetus. Izinga lansuku zonke lowesifazane okhulelwe ngu 2.5 g.
Ukuntuleka kwe-Omega-3 kungaphazamisa impilo yesikhathi esizayo yengane. Ngokuhamba kwesikhathi, izifo ezithathelwanayo nezifo ezingase zenzeke zingenza bazizwe. Ngeshwa, ezweni lakithi kwabesifazane abaningi abakhulelwe, kukhona ukuntuleka kwama-acids e-polyunsaturated ekudleni. Futhi phakathi nokukhulelwa isimo sehla kakhulu.
Uphi i-Omega-3 equkethwe?
Ngokuvamile, ukuze uqinisekise ukudla okwanele kwe-Omega-3, kudingeka ulungise ukudla kwakho.
Okokuqala, qala ngokusetshenziswa kwansuku zonke kwamafutha yemifino enokuqukethwe okuphezulu kwama-fatty acids. Lawa amafutha afana ne- rapeseed, i- soya ne- linseed.
Khona-ke, qiniseka ukuthi izinhlanzi zamafutha akho zivame ukuvela etafuleni lakho - i-mackerel, i-herring, i-salmon, i-trout, njll. Ucebile ezinkukhu ezinama-Omega-3, i-egg yolk, ama nati, imbewu.
Amalungiselelo Omega-3 kwabesifazane abakhulelwe
I-Omega-3 yama-vithamini yabesifazane abakhulelwe imelelwe abakhiqizi abahlukahlukene. Lezi zinkimbinkimbi ze-multivitamin ezinokuqukethwe okuphezulu kwama-fatty acids, njenge-Multi-ithebhu i-Raskaus Omega-3, i-Pregnacare Plus i-Omega-3 nokunye okunjalo. Futhi imithi ye-Omega Vitrum Cardio, Aevit, njll. Isimo sokubheka umzimba wakho nokugcinwa kwezincomo zodokotela kuzokusiza ukuba ubelethe ingane enempilo.