Omega-3 polyunsaturated fatty acids ndi chinthu chomwe sichimabweretsanso m'thupi lathu, choncho chiyenera kubwera ndi chakudya. Mmodzi mwa opambana kwambiri a omega-3 ndi mafuta a nsomba , chifukwa chake anthu ena amagwiritsa ntchito mayinawa ngati ofanana, chifukwa atatchula chimodzi mwa ziwirizi, chachiwiri chimabwera mwadzidzidzi. Choyamba, tiyeni titenge gawo lochepa koma losavomerezeka pakati pa mfundo ziwirizi.
Kusiyana ndiko
Mafuta a nsomba ali ndi omega-3 fatty acids (eicosapentaenoic ndi docosahexaenoic), komanso mavitamini A ndi E. Ngakhale, tiyeni tisatsutsane, omega-3 fatty acids amatchulidwa kwambiri.
Pa omega-3, palinso mtundu wina wa asidi, womwe umapezeka mu zomera - linoleic acid. Linoleic acid imadetsedwa kwambiri kuposa yoyamba iwiri, ndipo chifukwa chake chitsimikizo chosasinthika ndi chodalirika cha omega-3 chiyenera kukhala choyamba, zakudya zomwe ziri ndi mafuta a nsomba.
Ubwino
Mfundo yakuti Omega-3 ndi yothandiza amadziwika kwa aliyense popanda, chifukwa ichi simukusowa kukhala katswiri pa umoyo, thanzi komanso zakudya. Zoona, zokhudzana ndi ubwino wa nsomba zimalowetsedwa mwa ife osati kwa zaka makumi ambiri chifukwa cha omega-3 zili mmenemo. Zofunikira za omega 3 zimakhala zovuta kuti zigwirizane ndi zolembera, koma tidzayesetsa kuchita izi:
- ali ndi mphamvu yotsutsa-yotupa;
- imachepetsanso mphamvu ya metabolism;
- kumawonjezera chiŵerengero cha minofu youma poyerekeza ndi mafuta ochuluka;
- kuchepetsa kupanikizika kwa magazi;
- kumakula khungu ndi maso;
- amachepetsa mamasukidwe akayendedwe a magazi;
- kuchepetsa mphamvu ya hormone cortisol - hormone yachisoni;
- Amathandizira machitidwe a mitsempha;
- ndi "kudya" bwino kwa ubongo;
- amachepetsa mafuta m'thupi;
- kumawonjezera mphamvu ya insulini, pochepetsa kuchepetsa thupi;
- Zimateteza ngati matenda komanso matenda abwino.
Malinga ndi zomwe tatchulazo, n'zosavuta kudzidzimitsa ubwino wa omega-3 kwa othamanga, makamaka pakupeza minofu ndi mafuta oyaka.
Kwa akazi
Ndizosatheka kunena kuti phindu la omega-3 ndi la amayi osachepera mawu angapo.
Kupindula kwa omega-3 kwa amayi ndikuti mafuta osatulutsidwawa amachepetsa kuwonetsera kwa khalidwe "khalidwe" monga momwe zimakhalira.
Mafuta a Nsomba za Mankhwala
Mafuta a nsomba, omwe amagulitsidwa m'masitolo, amasiyanitsa, koposa zonse, ndi mtengo wapatali. Ngati mutayang'ana zomwe zili mu omega-3 palokha mu kapsule iliyonse, zimakhala kuti ndi 1/10 mwachizoloŵezi (pamtunda wa 1 g, izi zidzakhala 0.1 g / capsule). Chotsatira chake, kuti muphimbe zofunikira za tsiku ndi tsiku, muyenera kudya makapisozi khumi, omwe ali ofanana ndi phukusi lonse.
Zimakhala zotchipa komanso zosangalatsa kwambiri kuti mukhale ndi chakudya chambiri ndi nsomba za m'nyanja. Zidye kuti ziyenera kukhala 4-5 pa mlungu.
Chakudya cha masewera
Omega-3 yabwino kwambiri imasonyeza mafuta odzaza mafuta . Komabe, cholepheretsa kugwiritsiridwa ntchito kwake tsiku ndi tsiku ndikumangika kosungirako - omega-3 ndi ovuta kwambiri okosijidwa, ndipo zitatha izi, zimakhala zoopsa zowononga thanzi. Mu mafuta odzola, omega-3 oxidizes kuchokera ku kuwala, mpweya, ndi kutentha. M'mayiko ambiri chifukwa cha ichi, kugulitsa
Kwa anthu omwe ali ndi mphamvu yowonjezera thupi ndipo, motero, kuwonjezeka kwa omega-3, ndi bwino kubwezeretsanso zakudya zamasewero, makamaka ngati wophunzirayo sakonda chakudya cha nsomba.
Chinthu chilichonse chothandiza chitha kuvulazidwa. Izi ndizo zomwe asayansi akuyesera kuchita zomwe zimawopseza anthu kutali ndi nkhani za mercury mu nsomba zina. Ngati tiyandikira funsoli motere, ndiye kuti anthu ayenera kusinthana ndi chakudya chodetsedwa. Koma kodi izi zidzakhala zopindulitsa kwambiri kusiyana ndi zokhudzana ndi mercury mu nsomba zonse zikwizikwi?