Izimpawu zokushoda kwe-Omega 3

Amafutha abalulekile aziwa ngokuthi ama-omega-3 fatty acids asiza imizimba yethu ukuthi isebenze kahle. I-Omega-3s ibalulekile ezintweni eziningi, okuhlanganisa ubungqabavu, impilo yamehlo, nokusebenza kobuchopho. Aphinde asebenze njengesiqalo sokukhiqizwa kwamahomoni alawula ukuvuvukala, ukufinyela nokuxegiswa kwezindonga zemithambo yegazi, nokuhlangana kwegazi emzimbeni. Lawa "amafutha amahle" lawo izazi zokudla kanye nodokotela ukukhuluma mayelana. Lawa ma-fatty acids amathathu awela kwesinye sezigaba ezintathu:

I-Alpha-linolenic acid (ALA) - Imizimba yethu ayikwazi ukukhiqiza le asidi, etholakala kakhulu emafutheni ezitshalo. Izitshalo eziqukethe i-ALA zihlanganisa ubhontshisi wesoya kanye nembewu yefilakisi.
I-Eicosapentaenoic acid (EPA) - Amafutha ezilwane angumthombo wale asidi, ebalulekile empilweni yenhliziyo nemithambo yegazi.
I-Docosahexaenoic acid (DHA) - I-DHA isuka emithonjeni yezilwane futhi ine-molecule ende yama-omega-3 fatty acids amathathu, ibalulekile ekusebenzeni kwenhliziyo nobuchopho, ikakhulukazi ngesikhathi sokukhula kombungu.

Kubalulekile ukukhumbula ukuthi imizimba yethu ayikwazi ukwakha amafutha abalulekile (EFAs) njenge-omega-3 ngokwawo. Ngakho-ke, umuntu kufanele aqinisekise ukuthi uthola okwanele emithonjeni yezokudla.

Ukuntuleka kwe-Omega-3 sekuye kwaziwa kakhulu eminyakeni yamuva. Lapho kuhlolwa amazinga e-omega-3, abantu abalandela ukudla kwe-vegan kungenzeka babe namazinga aphansi e-EPA ne-DHA. Ngenxa yocwaningo lwakamuva, odokotela manje sebenxuswa ukuthi bakubhekisise ngenkathi behlola izimpawu zesiguli zokushoda kwe-omega-3 fatty acid.

8 Izimpawu Nezimpawu Zokuntula I-Omega-3

Izinkinga ezinkulu zezempilo zingase zibe umphumela wokuntuleka kwe-omega-3. Izinhlobo ezithile zokudla nokudla kungase kwenyuse ukuthambekela kulokhu kushoda. Ngokwesibonelo, amazinga e-acid enamafutha angase ehle kakhulu uma umuntu edla inyama ebomvu eningi nezinkukhu noma enciphisa kakhulu ukudla kwakhe amafutha. Nakuba izimpawu ezithile zokuntuleka kwe-omega 3 zingase zingacaci esigulini, izimpawu ezilandelayo ezisobala zokuntuleka kwe-omega-3 fatty acid zidinga ukuhlolwa kwamazinga e-omega-3 esiguli:

Ukoma nokuluma kwesikhumba: Enye yezindawo zokuqala zomzimba lapho umuntu engabona khona ukuntuleka kwamafutha e-omega-3 kusesikhumbeni. Abanye abantu babhekana nesikhumba esibucayi, esomile, noma ngisho nokukhuphuka okungalindelekile kwezinduna. Kwabanye abantu, ukuba nezinduna ezingaphezu kokuvamile kungase kube uphawu olucashile lokushoda kwe-omega-3. Amafutha e-Omega-3 aqinisa umzimba izingqimba zokuzivikela zesikhumba ukuze umise ukulahlekelwa umswakama futhi uvikele isikhumba ezintweni ezicasulayo ezingase zibangele ukoma nokucasuka. Ukwengeza, ezinye izifundo zibonise ukuthi ukusebenzisa izithako ze-omega-3 kungasiza ukunciphisa ukuqubuka kwama-acne nokucasuka kwesikhumba.
Ukucindezeleka: Ama-omega-3 fatty acids ayaziwa ukuthi anezakhiwo ze-neuroprotective kanye ne-anti-inflammatory, okuwenza abe yingxenye ebalulekile empilweni yobuchopho. Bangakwazi ukusiza ekwelapheni izimo ezihlukahlukene ze-neurological kanye nezifo ze-neurodeergenerative. Ucwaningo oluningi lukhombisa ukuhlobana phakathi kwamazinga aphansi e-omega-3 kanye nengozi eyengeziwe yokucindezeleka. Nakuba izici eziningana zingaba nomthelela ezifweni zempilo yengqondo, ukudla okunothe nge-omega-3 fatty acids kungasiza ekunciphiseni ingozi yokugula okuningi. izinkinga zempilo yengqondo. Ukuze uhlolelwe ukucindezeleka futhi ufunde ngezindlela zokwelashwa ezingcono kakhulu, kuyatuseka ukukhuluma nodokotela mayelana nezimpawu zokuntuleka kwe-omega-3.
Amehlo Omile: Izinzuzo ze-omega-3 fatty acids zamehlo zihlanganisa ukukhululeka okungaba khona ezimpawini zamehlo omile. Ukugcina umswakama wamehlo kanye nokusekela ukwakheka kwezinyembezi kuyimisebenzi emibili yamafutha e-omega-3 ekusekeleni impilo yamehlo. Izimpawu ezijwayelekile zokushoda kwe-omega-3 emehlweni zihlanganisa ubuhlungu bamehlo kanye nezinkinga ezibonakalayo. Ngenxa yalesi sizathu, ochwepheshe abaningi bezokwelapha batusa izithasiselo zokudla ze-omega-3 ukuphatha izimo zamehlo omile. Uma othile ebone ukwanda kokoma kwamehlo, kungase kubonise ukuntuleka kwe-omega-3 fatty acids ekudleni kwabo. Kodwa-ke, kubalulekile ukuqaphela ukuthi izimpawu zamehlo omile zingabangelwa izifo ezihlukahlukene zezokwelapha. Ngakho-ke, kubalulekile ukubonana nodokotela uma othile eba namehlo omile noma ezinye izimpawu zokuntula i-omega-3 ezihlobene neso.
Ukuqina nobuhlungu bamalunga: Njengoba sikhula, kuvamile ukuzwa ukuqina nokungakhululeki kwamalunga. Ucwaningo oluningana lubonise ukuthi ukusebenzisa izithako eziqukethe i-omega-3 kunganciphisa ubuhlungu obuhlangene futhi kuthuthukise amandla okubamba. Ukwengeza, ucwaningo lubonisa ukuthi ukwesekwa kwe-omega-3 kungasiza ekunciphiseni izimpawu ze-omega-3 ephansi futhi kunciphise umsebenzi wezifo ezigulini ezine-rheumatoid arthritis (RA). Uma kukhona ukwanda kobuhlungu obuhlangene noma ezinye izimpawu ze-arthritic, kungase kubonise isimo esibi se-omega-3 fat, lapho kwenzeka khona ukuthatha izithako kungase kube nenzuzo.
Izinguquko ezinweleni: I-Omega-3 fatty acids isekela impilo yezinwele ngokusiza isikhumba sigcine umswakama. Izimpawu zokushoda zamazinga aphansi e-omega-3 zingase zibonakale njengezinguquko ekumineni kwezinwele, ubuqotho, nokuthungwa. Uma umuntu ebonile ukuncipha noma ukwanda kwezinwele, noma uma izinwele zizwa zomile futhi zibuthakathaka, ukuthatha izithasiselo ze-omega-3 kungase kube yinzuzo. I-Omega-3 fatty acids idlala indima ekugcineni amandla, ukuthungwa, kanye nokuminyana kwezinwele. Ukwengeza nge-omega-3 fatty acids kungasiza ekunciphiseni izinwele, ukomile, nokulahlekelwa.
Ukukhathala nezinkinga zokulala: Ngenxa yezici eziningi ezingaba nomthelela ezinkingeni zokulala, ukuhlonza isizathu esiqondile kungaba inselele, kodwa ukuntuleka kwama-omega-3 fatty acids cishe kungesinye sezizathu. Ucwaningo lubonisa ukuthi abantu abadla amazinga aphezulu e-omega-3 banesikhathi esilula sokulala nokuhlala isikhathi eside belele. Ukwenyuka kwamazinga e-omega-3 kungathuthukisa kakhulu ikhwalithi nenani lokulala. Uma othile eqala ukuzwa ubuthongo bekhwalithi engcono, izinzuzo eziningi zezempilo zizobonakala.
Ukunganakwa kahle nokungakwazi ukugxilisa ingqondo: Amazinga aphansi ama-fatty acids abalulekile awakwazi nje kuphela ukwenza kube nzima ukugxilisa ingqondo nokukhumbula izinto kodwa angabangela nokukhathazeka nokucasuka. Ukuntuleka kwe-Omega-3 kungase kube nomthelela kubantu ngabanye, okuhlanganisa kokubili izingane kanye nabantu abadala, ababonisa intukuthelo ebangelwa kalula ngaphandle kwesizathu esisobala. Ubunzima bokugxila noma ukuqeda imisebenzi nakho kungaba wuphawu lokushoda kwe-omega-3, okubonisa isidingo sokwanda kokuthathwa kwama-omega-3 fatty acids. I-Omega-3 ibalulekile empilweni yobuchopho nokusebenza kahle kwengqondo.
Izinkinga zenhliziyo: I-Omega-3 fatty acids ibalulekile empilweni yenhliziyo, ngokusho kocwaningo. I-EPA ne-DHA, etholakala ku-omega-3s, ingasiza ekwehliseni amazinga e-triglyceride, okuyisici esihlukile sobungozi besifo senhliziyo nemithambo yegazi. Uma isiguli sine izinkinga zenhliziyo, kungenzeka ukuthi badinga ukwandisa ukudla kwabo lesi sakhi esibalulekile. I-Omega-3 fatty acids ihlinzeka ngokuvikeleka ezifweni zenhliziyo futhi isiza ekugcineni amazinga e-cholesterol ayingozi elawula. Ngokusho kwe-NIH, ukudla ukudla okucebile ku-omega-3s kusiza ukugcina impilo yenhliziyo futhi kungase kuvimbele izimo ezithile zenhliziyo.

Ngingayithola kanjani i-Omega-3 eyanele?

I-Omega-3 fatty acids kufanele ifakwe emithonjeni yangaphandle njengoba ingakhiqizwa umzimba womuntu. Zibalulekile ekugcineni umzimba unempilo, ukusekela ukusebenza kobuchopho, ukukhuthaza ukubona kahle, ukubona okunempilo, nokwenza lula ezinye izinqubo ezibalulekile zebhayoloji. Ake sihlole imithombo engcono kakhulu ye-omega-3 fatty acids:

Amafutha ka-mustard
Imbewu yefilakisi
Amamese
UMuskmelon
Ubhontshisi we-Mung noma i-Urad dal
Imifino eluhlaza
Izinhlanzi Ezinamafutha
AmaSoybe
Iklabishi nokholifulawa

Isiphetho

Ukwandisa ukusetshenziswa kokudla okune-omega-3 fatty acids eningi kungasiza ekulawuleni ukuntuleka kwe-omega-3. Uma ukudla kukodwa kunganele, kuyatuseka ukufuna iseluleko sikadokotela ngaphambi kokusebenzisa izithasiselo. Uma usola ukuthi kungenzeka unenkinga yokuntula i-omega-3, kubalulekile ukubonana no-a udokotela ukuthola ukuxilongwa okunembile kanye nenkambo efanele yokwelashwa.

Imibuzo Evame Ukubuzwa

1. Kuthatha isikhathi esingakanani ukuthi ukushoda kwe-Omega-3 kuxazululwe?

Ngokuya ngobunzima bokuntula, kungathatha noma yikuphi kusuka emavikini angu-6 kuya ezinyangeni ezingu-6 ukubuyisela amazinga e-omega-3 nokubheka imiphumela.

2. Iyiphi i-Omega-3 ebaluleke kakhulu?

I-EPA ne-DHA ama-omega-3 fatty acids amabili abaluleke kakhulu. Atholakala ngokuyinhloko ezinhlanzini ezinamafutha, inyama, amaqanda, nemikhiqizo yobisi.