Ama-fatty acids ama-omega-3 ayinhlanganisela ebalulekile kubantu. Kodwa njengoba umzimba ungazikhiphe wedwa, udinga ukwazi ukuthi i-omega-3 fatty acid iphi. Kunezindlela ezimbili zokuthola lezi zixhumanisi:
- imikhiqizo eminye;
- izithasiselo zokudla.
Ama-fatty acids ama-omega-3 ayimenenja enhle kakhulu yokwelashwa nokuvimbela izifo zenhliziyo, futhi zithuthukisa isimo sezinwele nesikhumba. Ngaphezu kwalokho, i-omega-3 - antioxidants enhle kakhulu. Ukuntula kwabo kungabangela ukuvela kwezinkinga zempilo ezibucayi, isibonelo, ukucindezeleka, ingqondo, njll.
Uphi omega-3 kakhulu?
Kungcono ukuthola izinto eziwusizo nezinhlanganisela ezidingekayo ekudleni. Wonke umuntu uyazi mayelana nokuqukethwe kwe-omega-3 ezinhlanzi. Ngalesi sakhi esiwusizo, i-salmon, i-herring kanye nabanye abameleli bezinhlanzi zasolwandle bahlala kuqala. I-Omega-3 igcinwe ekudleni okusemathinini. Ngaphezu kwalokho, uhlu lwemikhiqizo yezilwane ezisuka ku-omega-3, kuhlanganisa: amaqanda nenkomo.
Imithombo yamakhemikhali ama-omega-3 we-plant origin
Phakathi kwale mikhiqizo kubalulekile ukwabela imbewu yefilakisi nembewu ye- sesame, cabanga nje ukuthi kungcono ukukhetha imbewu yombala wegolide. Kunconywa ukuba uwagcobe ube yi-powder bese wengeza njengesiqholo ezitsha ezihlukahlukene. Ngaphezu kwalokho, i-omega-3 fatty acids ingamafutha omnqumo namantongomane, isibonelo, ama-alimondi, ama-walnuts, njll. Ngamanani amancane, lawa mahlanganisi aseklabishi, ubhontshisi, ikhabe nesipinashi. Ngendlela, yi-omega-3 fatty acids yemvelaphi yemifino ehamba ngokushesha futhi engcono kakhulu emzimbeni.
Izithasiselo zokudla ezidume kakhulu, lapho kune-omega-3, zingamafutha okudoba kanye ne-algae. Ngaphezu kwalokho, ungathenga kuma-supplements akhethekile ekhemisi, aqukethe i-omega-3 fatty acids.