Ama-fatty acids ama-omega-3 ayadingeka impilo kuphela, kodwa isisindo. Lesi sici sibaluleke kakhulu emzimbeni, ikakhulukazi phakathi nesikhathi sokusebenza kwengqondo nokusebenza ngokomzimba. Itholakala kokubili emikhiqizweni yokudla nakumalungiselelo amakhemikhali. Kungcono ukuthola ama-omega-3 amahlanzi ezinhlanzi ezihlala olwandle olubandayo nolwandle. Ochwepheshe bezokwelapha kanye nodokotela bacebisa ukuba bahlanganise nokudla kwabo kokudla okungenani izikhathi ezimbili ngesonto. Inani elifanele ukudla nsuku zonke 200 amagremu ezinhlanzi ezicebile kulokhu. Futhi, i-omega-3 itholakala ekutheni izitshalo, isibonelo, emafutheni omifino namantongomane.
Omega-3 ekwakheni umzimba
Ukulungiswa nokudla okuqukethe lokhu, kunconywa ukuba kufakwe ekudleni kwabantu abahilelekile ezemidlalo, ikakhulukazi uma ukusebenza kuhloswe ukuzuza okuningi. I-Omega-3 ivimbela ukubhujiswa kwezicubu zomzimba, okusho ukuthi le nto isiza ukwandisa ukusebenza kahle koqeqesho. Ngaphezu kwalokho, ama-fatty acids athuthukisa ukubunjwa kwegazi nokuqina kwezindonga zemikhumbi, futhi futhi anciphisa izinga le-cholesterol egazini. Le mpahla ibalulekile kubakhi bomzimba, njengoba ngesikhathi sokuqeqeshwa kwe-cardiovascular system kugxile ekucindezelekeni okukhulu
.Ukusetshenziswa kwe-omega-3 yokulahlekelwa isisindo
Ubufakazi obuqondile bokuthi ama-fatty acids anokukwazi ukunciphisa isisindo, cha. Izinzuzo eziyinhloko zalezi zinto zihlanganisa iqiniso lokuthi uma uthatha okungenani 1.3 g wama-acidi omega-3, unganciphisa ukudla kwakho. Amafutha acatty asiza ukugcina isikhathi eside. Konke lokhu kunomthelela wokunciphisa inani lokudla okudliwe, futhi ngenxa yalokho, okuqukethwe kwekhalori yemenyu yansuku zonke. Ngenxa yalokhu, ukulahlekelwa kwesisindo kwenzeka.
Abesifazane abaningi bakhetha ukudla okunamafutha aphansi, okwenza kube nomzwa wokulamba njalo futhi kuthinte kabi isimo sengqondo. Kulesi simo, kufaka phakathi kokudla okudla ne-omega-3, ungakwazi ukuxazulula lezi zinkinga ngokushesha futhi ngaphandle kokulimaza umzimba. Noma kunjalo kubalulekile ukusho ukuthi imikhiqizo equkethe ama-acids ama-low-calorie.
Ngaphezu kwalokho, kufanele kukhunjulwe ukuthi ngesikhathi sokulahlekelwa kwamafutha, izinto ezinamafutha zingena egazini, zilandelwa ukushisa kwazo. Lokhu kungandisa ingcindezi futhi kubangele ezinye izinkinga ngenhliziyo nemithambo yegazi. Kulesi simo, ukuthatha i- omega-3 kubaluleke kakhulu ekugcineni impilo. Ngokuvamile, singaphetha ngokuthi ukusetshenziswa kwalesi sici kuzokwenza inqubo yokulahlekelwa isisindo ibe nenempilo futhi iphephile emzimbeni.
Imithombo ye-omega-3
Uma unquma ukunciphisa isisindo futhi unciphise kakhulu inani lamafutha adliwe, khona-ke ekudleni kwakho udinga ukufaka ukudla okunjalo:
- inhlanzi: i-herring, i-saumon, i-sardine, njll;
- Izilwane zasolwandle: izinhlanzi, ama-squid, ama-shrimp, njll;
- amafutha yemifino;
- imbewu kanye namantongomane;
- iklabishi omhlophe neklabishi yasolwandle, i-broccoli;
- imikhiqizo yobisi namaqanda.
Uma ungathandi le mikhiqizo, izakhiwo eziwusizo ze-omega-3 zingatholakala ngokusebenzisa
Ukuze kutholakale imiphumela emihle ekunciphiseni isisindo nokuthola ubunzima be-muscle, kubalulekile ukuhlanganisa ukusetshenziswa kwamafutha amaningi ngokuzivocavoca njalo nangokudla okunempilo.
Harm kusuka ku-Omega-3
Abantu abanesifo somfutho wegazi ophezulu, kunconywa ukuba bathathe okungenani 4 g yalesi sici, kodwa kuphela ngaphansi kokuqondwa kukadokotela, ukuze bangalimazi impilo. Ngaphezu kwalokho, umthamo ongaphezu kuka-3 g ungabangela ingozi yokwanda kwegazi. Kubalulekile futhi ukucabangela ukuthi awukwazi ukuxhuma i-omega-3 nezinye izidakamizwa ezihlanza igazi.