John Myers
Omega-3 fatty acids ndi ofunikira pa thanzi lathu. Pafupifupi aliyense akudziwa zimenezo tsopano. Komabe, mobwerezabwereza, malipoti akuzungulira akuti omega-3 fatty acids ndi opanda pake. Zotsatira zake: palibe amene akudziwa chomwe chili choyenera. Palibe amene akudziwa chomwe chili chathanzi komanso chomwe chilibe thanzi.
Kuperewera kwa Omega-3 fatty acid kumalimbikitsa kutupa kosatha
Omega-3 fatty acids ndi ofunika kwambiri. Izi zikutanthauza kuti tiyenera kuwatenga ndi chakudya chathu. Kupanda kutero, tidzakhala ndi vuto lofanana, lomwe lingasonyeze zizindikiro zamitundu yonse - makamaka mu kutupa kosatha.
Komabe, kutupa kosatha kumaganiziridwa kuti ndizomwe zimayambitsa matenda ambiri, monga B. nyamakazi, periodontitis, ndi Hashimoto's thyroiditis.
Tsopano akuganiziridwa kuti matenda ena amalumikizidwanso ndi kutupa kosatha, monga matenda a shuga, arteriosclerosis, tinnitus, mphumu, multiple sclerosis komanso Alzheimer's, Parkinson's, ndi mitundu yosiyanasiyana ya khansa.
Njira zolimbana ndi kutupa - zomwe zimaphatikizapo zakudya zotsutsana ndi kutupa ndi omega-3 fatty acids okwanira - choncho ndizofunikira kwambiri pochiza komanso kupewa mavutowa.
Omega-3 fatty acids angapezeke, mwachitsanzo, mu mafuta apamwamba a linseed, mafuta a hemp, nthanga za chia, ndipo, ndithudi, mu nsomba za m'nyanja zamafuta.
Palibe zakudya izi zomwe zili ndi malo ambiri muzakudya zamakono. Mafuta a linseed ndi hemp amagwiritsidwa ntchito ndi omwe ali mkati mwazakudya zopatsa thanzi, palibe amene amadziwa mbewu za chia komanso nthawi za phobia yamafuta ambiri, anthu ambiri sadya nsomba zamafuta ambiri.
Chifukwa chakuti omega-6 fatty acids ambiri amadyedwa nthawi imodzi, anthu ambiri amavutika ndi kusalinganika kwa mafuta, omwe amatha kudziwonetsera okha m'mavuto ena a thanzi, kuphatikizapo chizolowezi cha kutupa kosatha komwe tafotokoza pamwambapa.
Omega-3 fatty acids ndi zotsatira zake zoteteza
Ngati muwonjezera kuchuluka kwa omega-3 fatty acids muzakudya ndikuchepetsa omega-6 fatty acids, zinachitikira zasonyeza kuti kusintha kwabwino kungaoneke pakangopita milungu ingapo, mwachitsanzo B. kuchepetsa madandaulo a nyamakazi.
Kuchuluka kwa omega-3 kungachepetsenso chiopsezo cha kufa ndi vuto la mtima ndikukhala ndi ischemic stroke.
Dementia ndi Alzheimer's zimakulanso pang'onopang'ono mwa anthu omwe ali ndi omega-3 okwera kwambiri.
Izi zimachepetsa chiopsezo cha kubadwa msanga pa nthawi yomwe ali ndi pakati, kukula kwa ubongo wa mwana kumakhala bwino komanso kukhumudwa kwa postpartum kumachitika kawirikawiri.
Ana omwe amayi awo amadya omega-3 fatty acids panthawi yomwe ali ndi pakati adapeza zambiri pamayesero anzeru ali ndi zaka 4.
Kuphatikiza apo, mtengo wotsika kwambiri wa omega-3 umapezeka mwa ana ndi achinyamata omwe anali ndi vuto la kuchepa kwa chidwi kapena vuto la hyperactivity (ADHD).
Kukayikira za omega-3 fatty acids kulungamitsidwa?
Ma Omega-3 fatty acids ndi abwino kwambiri pa thanzi ndipo ayenera kuphatikizidwa muzakudya za tsiku ndi tsiku molingana ndi omega-6 fatty acids (monga 1:5). Atolankhani anali ndi malingaliro omwewo mpaka pano. Chifukwa chake nthawi yakwana - zikuwoneka - kubweretsa chisokonezo pang'ono.
Mwachitsanzo, malipoti ena tsopano akutchula kafukufuku wochokera ku Netherlands, amene tsopano akukayikira zotsatira za thanzi za omega-3 fatty acids.
Pakafukufuku wofunsidwa, asayansi aku Dutch adafufuza gulu la anthu omwe adayesedwa kwazaka zopitilira zitatu kuti adziwe ngati kapena ayi omega-3 fatty acids angachepetse chiopsezo cha matenda a mtima. Iwo adazindikira kuti omega-3 fatty acids sangathe.
Omega-3 fatty acids amagwira ntchito muzakudya zachilengedwe zokha
Nthawi zonse zimakhala zosangalatsa kuyang'ana ndondomeko yeniyeni ya phunziro pamene pali zotsatira zachilendo zamaphunziro. Tawonani, anthu achi Dutch sanatenge mafuta apamwamba kwambiri a flaxseed, mafuta a krill, kapena makapisozi amafuta a nsomba pazaka zitatu zophunzira.
Osauka kwambiri ankayenera kudya margarine tsiku lililonse kwa zaka zitatu. Margarine amapangidwa kokha ndi omega-3 fatty acids. Ndipo, zodabwitsa zodabwitsa, anthu awa sanachepetse chiopsezo cha matenda a mtima.
Mitu yamutu idalembedwa mwachangu (ma omega-3 fatty acids sali abwino monga momwe amaganizira poyamba). Kumverera kunali kwangwiro, ziwerengero zozungulira zidapulumutsidwa ndipo anthu adasokonezeka.
Omega-3 mafuta acids opanda pake mu margarine
Koma palibe amene adapeza kuti margarine adagwiritsidwa ntchito pofufuza.
Komabe, kutengera mtundu wa margarine, margarine amatha kukulitsa chiopsezo cha matenda amtima.
Mwachitsanzo, kafukufuku amene anachitika zaka zingapo zapitazo anapeza kuti akazi amene amamwa mathirini anayi kapena kuposa pa tsiku anali ndi mwayi wodwalitsa matenda a mtima ndi mitsempha pafupifupi 50 peresenti poyerekeza ndi amayi amene amamwa thipuni imodzi ya margarine mwezi uliwonse.
Ndiye kodi sizingakhale zothekera kuti omega-3 fatty acids ateteze kapena kuthandizira kupewa matenda amtima? Koma kodi zotsatira zabwinozi zinathetsedwa ndi margarine mu phunziro lomwe lanenedwali?
Kumbali inayi, tikudziwa kuti kudya nthawi zonse kwamafuta a linseed, mafuta a hemp, mafuta a krill, mafuta a nsomba, kapena kungodya nsomba zamafuta kapena nthanga za chia nthawi zonse kumakhala ndi thanzi labwino ndipo kumakhala ndi zotsatira zabwino zambiri paumoyo wa (mtima).
Chifukwa chake zitha kukhala kuti ma omega-3 fatty acids sagwira ntchito akatengedwa pawokha, koma amagwira ntchito akadyedwa limodzi ndi zosakaniza zina zonse zopindulitsa mumafuta ndi mafuta zomwe zalembedwa pansipa.
Magwero amphamvu a omega-3 mafuta acid
Chifukwa chake ngati mukufuna kukhala wabwino pa thanzi lanu ndipo mukufuna kumwa omega-3 fatty acids kuti muchite zimenezo, musamachite izi ndi zakudya zomwe zili ndi omega-3 fatty acids, koma ndi zakudya zotsatirazi zomwe mwachibadwa zimakhala zolemera. mu omega-3 mafuta acids. 3 mafuta acids ndi awa:
- Mafuta a linseed abwino komanso apamwamba kwambiri kapena linseed
- mafuta a hemp kapena mbewu ya hemp
- Chia mbewu
Mbeuzo ziyenera kudyedwa NTHAWI ZONSE kuti zikhale ndi omega-3 fatty acids, apo ayi, njerezo zimatulutsidwa mosasinthika ndi chopondapo, motero zimalimbikitsa chimbudzi, koma zimakhala ndi zotsatira zochepa.
Ma omega-3 omwe atchulidwa pano ali ndi omega-3 fatty acid alpha-linolenic acid. Ngakhale izi zilinso ndi ntchito zambiri zofunika m'thupi, sizikhala ndi zotsatira zofananira ndi unyolo wautali wa omega-3 fatty acids (DHA/EPA). Chifukwa chake, ndikofunikira kuyang'anira kuchuluka kwamafuta awa.
Tsopano alpha-linolenic acid m'thupi imatha kusinthidwa kukhala ma omega-3 fatty acids amtali. Komabe, kutembenuka mtima nthawi zambiri kumakhala kochepa komanso sikufanana kwa munthu aliyense, chifukwa zimatengera zinthu zosiyanasiyana.
Gwero lotetezeka, lochokera ku zomera la omega-3 (lokhala ndi DHA ndi EPA) ndi mafuta a algae, makamaka makapisozi amafuta a algae Omega-3 forte kuchokera ku chilengedwe chogwira mtima, chifukwa alinso ndi mlingo woyenera wa tsiku ndi tsiku wa DHA/EPA.
