Florentina Lewis
Zakudya za Omega-3 ziyenera kukhala gawo lokhazikika lazakudya zanu. Omega-3 fatty acids ndi ofunikira pa thanzi la mtima ndi ubongo. Thupi lingathe kuzipanga pang'ono chabe.
Ndi zakudya ziti zomwe zili ndi omega-3 fatty acids ambiri?
Zakudya zotsatirazi ndizolemera kwambiri mu omega-3 fatty acids ndipo ziyenera kuphatikizidwa muzakudya zanu.
Mafuta a linseed ndi linseed (53 ndi 20 g pa 100 g)
Mafuta a linseed ndi chakudya chapamwamba cham'deralo chomwe chili ndi gawo lalikulu la omega 3. Mafuta a linseed sayenera kutenthedwa kuti zinthu zamtengo wapatali zisawonongeke. Chifukwa chake ndizoyenera kuyeretsa saladi, muesli kapena ngakhale quark yosavuta. Mafuta a linseed amathamanga mofulumira, choncho ayenera kugwiritsidwa ntchito mofulumira ndikusungidwa mufiriji. Mafuta a linseed amathanso kusungidwa mufiriji kwa milungu ingapo.
Zotsatirazi zikugwira ntchito: Kuti muthe kugwiritsa ntchito bwino ma omega-3 fatty acids omwe ali ndi omega-, ayenera kuphwanyidwa kapena kuphwanyidwa musanamwe.
Mafuta a Walnut ndi mtedza (12 ndi 10 g pa 100 g)
Komanso walnuts ndi mafuta a mtedza ndi magwero abwino a omega 3. Kudya pang'ono kapena walnuts nthawi zonse kungathandize kusintha kagayidwe ka mafuta ndikukhala ndi zotsatira zabwino pamagulu a kolesterolini.
Zotsatirazi zikugwira ntchito pamafuta a mtedza : osawotcha, m'malo mwake muwagwiritse ntchito pazakudya zozizira monga saladi kapena ma smoothies. Kuphatikiza pa mafuta acids, walnuts amaperekanso mchere wambiri komanso mavitamini.
Nsomba (2,3 g pro 100 g)
Imodzi mwa nsomba zonenepa kwambiri komanso imodzi mwazabwino kwambiri za Omega 3 ndi herring. Zambiri zimaperekedwa ngati hering'i yamchere kapena matjes. Komabe, ndi bwino kudya nsomba zanthete.
Salmoni (2.36g pa 100g)
Salmon ndi yotchuka kwambiri komanso yosunthika kukhitchini. Ikhoza kusangalatsidwa yaiwisi monga sushi, monga nsomba yosuta, kapena yokazinga ndi yokazinga ngati nyama ya nsomba. Langizo: Ndi bwino kugula nsomba zakutchire . Nthawi zambiri imakhala yokwera mtengo, koma ndi ziphaso zoyenera ndiyokhazikika kuposa nsomba za salimoni zochokera m'madzi.
Tuna (4.21g pa 100g)
Nsomba za tuna ndi imodzi mwa nsomba zomwe zimagulitsidwa kwambiri ku Germany. Kaya yaiwisi ngati sushi, yokazinga ngati steak kapena kunja kwa chitoliro - mutha kuyigwiritsa ntchito m'njira zosiyanasiyana kukhitchini. Kuphatikiza apo, imapereka omega 3 yambiri, koma mumitundu yatsopano ya nsomba. Popeza nsomba zambiri za tuna zili pangozi, muyenera kulabadira njira zophera nsomba mofatsa komanso mtundu wa nsomba pogula .
Soya (1.09 g pa 100 g)
Nyemba za soya sizimangowonjezera mafuta acids, komanso zakudya zina zofunika. Soya ndi gwero labwino la mapuloteni a masamba komanso amapereka mchere ndi mavitamini ambiri. Nyemba za soya ziyenera kuphikidwa nthawi zonse. Iwo makamaka oyenera yokonza mphodza.
Mafuta a azitona ndi azitona (0.86 g ndi 0.13 g pa 100 g)
Maolivi ndi mafuta omwe amapezeka kuchokera kwa iwo ndi ofunika kwambiri pazakudya za ku Mediterranean. Zomwe zili ndi Omega 3 ndizotsika poyerekeza ndi mafuta ena amasamba. Komabe, imaperekanso zinthu zachiwiri zomwe zimatha kukhala ndi zotsatira zabwino pamilingo ya cholesterol. Pofuna kupindula ndi zotsatira zabwino, mafuta a azitona apamwamba, ozizira ayenera kugwiritsidwa ntchito, omwe sayenera kutenthedwa ngati n'kotheka.
Wakame (0,47 g pro 100 g)
Wakame (mwa m'nyanja) ndi wa ndere zofiirira. Algae amagwiritsidwa ntchito kwambiri muzakudya zaku Asia. Kuphatikiza pa mavitamini ambiri, mchere, kufufuza zinthu ndi mapuloteni ambiri, algae ndi magwero abwino kwambiri a omega 3 kuchokera ku zomera.
Kaloti (0.36 g pa 100 g)
Kale ndi ndiwo zamasamba zakumaloko zomwe zimatha kugulidwa kumene m'dzinja ndi m'nyengo yozizira. Kale ndi chakudya chapamwamba kwambiri: masamba obiriwira ndi otsika kwambiri ndipo, kuwonjezera pa omega 3, amapereka zakudya zina zambiri monga mapuloteni, vitamini C, fiber ndi phytochemicals. Muyenera blanch kale musanadye. Zotsatira zake, masamba amataya zinthu zowawa zomwe ali nazo ndipo amatha kukonzedwa bwino.
Avocado (0,1 g pro 100 g)
Chipatso chooneka ngati peyala chikuphulika ndi mafuta. Ngakhale ili ndi omega 3 pang'ono, imakhala ndi mafuta ambiri a monounsaturated fatty acids. Izi zimakhala ndi zotsatira zabwino pamilingo ya cholesterol. Kuphatikiza apo, Avocado ali ndi mavitamini ndi minerals ambiri. Ndizoyenera ngati mbale yambali mu saladi, monga chogwiritsira ntchito mu dips ndi kufalikira , kapena mungasangalale ndi zoyera ndi madzi pang'ono a mandimu, mchere ndi tsabola.
Zakudya za vegan omega 3
Zakudya zochokera ku mbewu nthawi zambiri zimakhala ndi omega-3 fatty acid alpha-linolenic acid. Mndandanda wotsatirawu umapereka chithunzithunzi cha magwero abwino kwambiri (alpha-linolenic acid pa 100 magalamu):
- Mafuta a masamba: 53 g
- Mafuta a hemp: 22 g
- Mafuta a Walnut: 12 g
- Mafuta a azitona: 9 g
Kuphatikiza pa alpha-linolenic acid, ma omega-3 fatty acids atalitali a DHA (docosahexaenoic acid) ndi EPA (eicosapentaenoic acid) ndi ofunika kwambiri m'thupi. Popeza izi zimapezeka makamaka mu nsomba, vegans nthawi zambiri amadya zochepa kwambiri. Algae ndi njira yabwino ya vegan m'malo mwa nsomba. Chifukwa ndi magwero okhawo a DHA ndi EPA. Panopa palinso mafuta a algae ndi zakudya zomwe zili ndi mafuta a algae pamsika.
Kodi omega-3 fatty acids ndi chiyani?
Pamodzi ndi omega-6 fatty acids (linoleic acid), omega-3 fatty acids ndi omwe amadziwika kuti polyunsaturated fatty acids. Kutchulidwa kumeneku sikukhudzana ndi kukhutitsa, koma chifukwa cha kapangidwe kake. Mafuta a asidi amapangidwa ndi maatomu a carbon, oxygen ndi haidrojeni. Mafuta amtundu uliwonse amakhala ndi ma atomu a carbon. Izi zimalumikizidwa kwa wina ndi mzake monga mu unyolo wautali. Mafuta a polyunsaturated mafuta acids ali ndi zomangira ziwiri kapena kupitilira apo mu tcheni cha kaboni ichi. Kutengera komwe mgwirizano woyamba wapawiri ulipo, umatchedwa omega 3 kapena omega 6.
Pali mitundu itatu ya omega-3 fatty acids: eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA). Ali m'gulu la omega-3 fatty acids omwe amapezeka kwambiri m'madzi amadzi ozizira. Omega-3 fatty acid yachitatu ndi alpha- (komanso: α-) linolenic acid (alpha-linolenic acid, ALA). Mafuta a masamba monga flaxseed kapena canola mafuta ndi magwero abwino a ALA. Ma omega-3 fatty acids onse ndi ofunikira, kutanthauza kuti ayenera kupezeka kuchokera ku chakudya. Thupi limatha kupanga DHA ndi EPA kuchokera ku ALA. Komabe, kutembenuka kuli ndi malire. Akuti akuluakulu amangotembenuza pafupifupi 5-10% ALA kukhala EPA ndi 0.5% kukhala DHA.
Chiŵerengero cha omega 3 ndi omega 6 mafuta acids
Thupi limapanga arachidonic acid kuchokera ku omega-6 fatty acids ndi EPA kuchokera ku ALA. Ngati pali omega 6 wochuluka, izi zimalepheretsa kutembenuka kwa omega 3. Choncho ndikofunikira kuti mafuta onse awiri azikhala m'magazi mu kuchuluka kwake. Chiŵerengero cha 5:1 cha omega 6 mpaka omega 3 chimaonedwa kuti ndi chabwino. Komabe, chifukwa cha kadyedwe kathu, timadya mafuta ambiri a omega 6 (monga kuchokera ku mpendadzuwa kapena mafuta a safflower, ma margarine ndi chakudya chofulumira chopangidwa kuchokera kwa iwo) ndipo nthawi yomweyo timatenga omega 3 wochepa kwambiri, chiŵerengero cha omega 15. magazi nthawi zambiri amakhala 1: 6 kapena kupitilira apo. Ngati mafuta a omega- ali ochuluka, thupi limapanga arachidonic acid. Izi zikhoza kulimbikitsa chitukuko cha kutupa.
Chifukwa chiyani ma omega-3 fatty acids ndi ofunika kwambiri?
Omega-3 fatty acids ali ndi ntchito zosiyanasiyana m'thupi. Kumbali imodzi, iwo ali mbali ya selo nembanemba ndi kusunga ziwiya ndi maselo zotanuka. Ubongo ndi minyewa imafunikiranso mafuta acids kuti agwire bwino ntchito. Thupi limapanganso zinthu zofunikira zotumizira kuchokera ku omega 3. Izi zimatha, mwachitsanzo, kupititsa patsogolo kayendedwe ka magazi ndikukhala ndi zotsatira zabwino pa cholesterol ndi triglyceride. Chifukwa cha izi, amathandizira kupewa matenda amtima. Omega-3 fatty acids amawongoleranso njira zotupa. Izi zimathandizira pakukula kwa matenda monga shuga, nyamakazi kapena matenda a autoimmune.
German Society for Nutrition (DGE) imalimbikitsa pafupifupi 1.5 magalamu a ALA patsiku kwa munthu wamkulu. Ndalamayi imakhala mu supuni ya mafuta a rapeseed kapena supuni ya tiyi ya mafuta a linseed, mwachitsanzo. Zofunikira tsiku lililonse za EPA ndi DHA kwa munthu wamkulu ndi pafupifupi mamiligalamu 250 mpaka 300. Malinga ndi a DGE, amayi oyembekezera ndi oyamwitsa amayenera kumwa ma milligrams 200 a DHA patsiku kuti ubongo ndi maso a mwanayo akule bwino.
Ngati mukufuna kudya zakudya zopatsa thanzi, musamangoganizira zamafuta acid. Ndikofunikira kwambiri kulabadira kuchuluka kwathunthu ndi kusankha kwamafuta. Nsomba zamafuta (kamodzi kapena kawiri pa sabata = 200 magalamu a nsomba), mafuta a rapeseed, mafuta a linseed ndi walnuts ndizoyenera kupereka bwino kwa omega 3. Panthawi imodzimodziyo, munthu ayenera kuchepetsa kudya kwa omega 6 ndi kudya chimanga, mpendadzuwa ndi mafuta a safflower komanso mafuta a nyama mopambanitsa.
Ma Omega-3 fatty acids ndi ofunikira, mwachitsanzo, mafuta acids ofunikira omwe sangathe kupangidwa ndi thupi lokha motero ayenera kulowetsedwa kudzera mu chakudya. Amakhala ndi gawo lalikulu pakukula kwa ubongo wa mwana wosabadwayo chifukwa ndi gawo lofunikira la ma cell aubongo, minyewa yathu ndi ma cell membranes, amalimbana ndi zotupa ndipo amakhala ndi chikoka chabwino pamtima ndi matenda a rheumatic. Chifukwa chake ali ndi kulungamitsidwa kwawo ngati chakudya chaubongo, chifukwa amatha kuteteza ku dementia ndikuwongolera kukumbukira kwathu.
Omega 3: Zakudya kapena Zowonjezera?
Kwenikweni, anthu athanzi omwe amadya zakudya zopatsa thanzi komanso zosiyanasiyana amatha kukwaniritsa zosowa zawo za Omega 3 kudzera muzakudya. An bongo Choncho sizingatheke. Mkhalidwewu ndi wosiyana ndi zakudya zowonjezera zakudya monga makapisozi amafuta a nsomba kapena zakudya zokhala ndi omega-3 fatty acids.
European Food Safety Authority (EFSA) imayika kuti kudya kowonjezera tsiku lililonse mpaka magalamu asanu a DHA ndi EPA sikungawononge thanzi. Aliyense amene amapitilira mlingo waukulu amakhala pachiwopsezo cha kuchuluka kwa cholesterol, chitetezo chamthupi chofooka (makamaka mwa okalamba) komanso chizolowezi chochulukira magazi. Pachifukwachi, malinga ndi Federal Institute for Risk Assessment (BFR), osapitirira 1.5 g ya omega 3 tsiku lililonse kuchokera kuzinthu zonse (kuphatikizapo zakudya monga nsomba, margarine, mtedza).
Nthawi zina, komabe, zowonjezera zakudya zingakhale zothandiza, mwachitsanzo pa matenda ena monga rheumatism. Komabe, izi ziyenera kuchitika pokhapokha mutakambirana ndi dokotala yemwe akukuthandizani. Ngati simukonda nsomba kapena osadya zamasamba, mutha kuwonjezera zakudya zanu ndi mafuta olemera a DHA ochokera ku microalgae.
