Masiku ano anthu akudziŵa zambiri za kufunika kwa chakudya chotere monga mafuta acids. Kodi ndi chithandizo chotani kwa omega-3 - funso lachibadwa. Izi zimathandiza kuti munthu akhale ndi thanzi labwino.
Mapindu Omega-3
Mapindu a mafuta awa amadziwika ndi omwe omwe ali ana anali ndi chilakolako choipa ndipo ankaphimbidwa ndi mafuta a nsomba. Omega-3 imathandiza osati zamoyo zokha zokha, komanso anthu omwe ali ndi matendawa kapena matenda ena. Thupili lingagwiritsidwe ntchito kokha ngati wothandizira pa matenda, komanso ngati chophweka chothandizira kuti mukhale ndi thupi labwino la thupi lonse.
Momwe omega-3 imakhudzira thupi lathu:
- Kuwonjezera ntchito ya ubongo mwa kulimbitsa kapangidwe ka maselo a maselo ndi kuwonjezera kuphulika kwa mitsempha ya mitsempha.
- Kulimbitsa ziwalo ndi machitidwe a GIT.
- Kulimbitsa thupi la munthu, kusiya zizindikiro za kupsinjika maganizo, kutopa kwanthawi yaitali ndi kupsinjika maganizo.
- Kusintha kwa magazi ndi kuchepa kwa mwayi wotsutsa.
- Kulimbikitsa chitetezo cha mthupi.
- Pitirizani kuyambitsa mahomoni.
- Pali phindu la omega-3 kwa akazi: kusakaniza makwinya ang'onoang'ono, kulimbitsa khungu ndi misomali, kubwezeretsa thupi.
- Amathandiza kupeŵa toxicosis m'zaka ziwiri zoyambirira za mimba.
Ndi zakudya ziti zomwe zili ndi omega-3?
Zimadziwika kuti zinthu zina zothandiza zimapangidwa ndi dongosolo la endocrine. Omega-3, ngati imodzi mwa mitundu ya polyunsaturated acids, imadziwika ndi kuvuta kwakukulu: sizimapangidwa ndi thupi la munthu. Njira yokha yowapezera ndi kudya mbale, kotero zingakhale zothandiza kudziŵa kuti ndi zinthu ziti zomwe zili ndi omega-3 ziyenera kulowetsedwa mu menyu kuti zikhale zopangira zake:
- Kutsegula mpendadzuwa, kutsekemera, kubwezeretsa, chimanga, sesame, soya ndi mafuta omwe ali ndi omega-3;
- mafanki;
- mankhwala a soya (kupatulapo okonzeka kusintha);
- tchizi;
- mazira;
- Omega-3 ali mu nsomba - ili pafupi ndi nsomba za m'nyanja ndi nyanja;
- mtedza - mkungudza, amondi, cashews, walnuts, macadamia;
- mitundu yonse ya chakudya;
- mnofu ndi mbewu za dzungu;
- masamba - amitundu ndi mazira a Brussels, broccoli;
- peyala;
- kondomu;
- masamba.
N'chifukwa chiyani mumatenga omega-3?
Mankhwala onse, kotero kuti ntchito zawo zothandiza, ziyenera kutengedwa mosamala. Pakuti omega-3 ndi chiyani yomwe imatengedwa ndi amayi ndi amuna - funsoli likufunsidwa ndi omwe akufuna kupeza kuchokera ku zinthu zophweka za zinthu zothandiza kwambiri. Koma, ngakhale phindu la mankhwalawa kwa azimayi, ndi bwino kukumbukira kuti zidulo za polyunsaturated izi zimakhudza ntchito ya thupi la munthu aliyense. Ndipo kumvetsa chifukwa chake omega-3 ndi othandiza, tiyeni tione zotsatira zake pa ntchito za ziwalo ndi machitidwe a thupi la munthu.
Omega-3 kwa tsitsi
Malinga ndi asayansi ofufuza, ubwino wa omega-3 wa kukula kwa tsitsi ndiwothandiza kwambiri. Ma acid a polyunsaturatedwa amapereka zotsatira zotsatirazi:
- zolimbikitsa za chitukuko cha tsitsilo, lomwe mpaka nthawi imeneyo linali mu "tulo";
- kulimbitsa babu ya tsitsi, yomwe imatsimikiziridwa ndi kuoneka bwino kwa tsitsi;
- chitetezo chosokoneza makina ndi kutentha;
- kupewa kutaya tsitsi kosazolowereka.
Omega-3 kwa ziwalo
Kuwonetseredwa kuti kugwiritsa ntchito polyunsaturated mafuta acids kungachepetse mwayi wopanga nyamakazi ndi arthrosis. Madalitso a omega-3 kwa amayi ndi abambo pakukhala ndi thanzi labwino ndi apamwamba kwambiri. PUFA za gululi zimathandiza kuchotsa njira zotupa. Ngati mumadya zakudya tsiku ndi tsiku, mungathe kuona kusintha kwa mgwirizano komanso kuwonjezeka. PUFA ndi yothandiza kutenga ndi kusunga bwino masomphenya ndi thanzi la dongosolo la kupuma.
Omega-3 kwa mtima
Amadziwika kuti ndi zotani zapulotetala zoopsa za ntchito ya mtima. Omega-3, zomwe zimakhala zapadera, kuchepetsa kuchuluka kwa lipids m'thupi la munthu. PUFAs imapanga zotsatira zotsutsa-kutupa, kuchepetsa mwayi wopanga matenda a mtima wamisala ndi kuthandiza kupeŵa ischemia, matenda a mtima ndi arrhythmia. Ngati mumaphatikizapo chakudya chanu cha tsiku ndi tsiku chomwe chiri ndi mafuta acids, ndiye mukhoza kugwirizana ndi kusunga mlingo woyenera wa mtima.
Omega-3 kwa khungu
Khungu la anthu liri, mwa njira, chiwonetsero cha chikhalidwe cha ziwalo ndi machitidwe. Ngati muli ndi vuto lililonse la thanzi, mukhoza kuzindikira mwamsanga kusintha ndi mtundu wa khungu. Mankhwala a polyunsaturated ndi chitsimikizo chomwe chingathandize kuti thupi likhale labwino, kotero kuti kugwiritsa ntchito omega-3 kwa khungu la nkhope kumathandiza kuli koyenera.
Omega-3 kulemera kwake
Kuchotsa kulemera kwakukulu ndi mafuta akuyenera kudziwa momwe mungatengere omega-3 kulemera kwake, chifukwa triglyceride imeneyi imathandiza kuthana ndi kulemera kwakukulu ndipo izi ndi zophweka: PUFAs amachititsa kuwotcha zopatsa mphamvu ndikuthandizira kusintha kwa kagayidwe kake, pamene kusowa kwa izi Thupi la thupi limapangitsa maonekedwe a mafuta owonjezera, omwe amaikidwa m'malo olemekezeka kwambiri a thupi lathu: mbali, mimba, m'chiuno ndi m'chiuno.
Omega-3 kwa othamanga
Chakudya cha anthu omwe amasankha kukhala ndi moyo wathanzi ayenera kukhala olemera komanso opatsa thanzi. Zakudya za masewera olimbitsa thupi omega-3 - ndi zothandiza komanso zofunikira, chifukwa ichi chimathandiza othamanga kukwaniritsa mapindu. Kudzera pogwiritsa ntchito zidulo za polyunsaturated, anthu ogwira nawo masewera amalandira chithandizo chambiri chokwanira, chomwe chimapangitsa kuchulukitsa kupanga mahomoni. PUFA imachulukitsa chipiriro ndi mawu ambiri a minofu, njira yabwino yogwiritsira ntchito kagayidwe kachakudya, kufulumizitsa iwo. Zakudya za masewera omega-3 - chigawo chofunikira cha zakudya za anthu omwe amathera nthawi yochuluka m'matope ndi pamakina a zolembera.
Chizoloŵezi cha omega-3 patsiku
Mankhwala, omwe amaphatikizapo PUFA, ali ndi zizindikiro zawo zogwiritsiridwa ntchito ndi kutsutsana. Monga mankhwala ena aliwonse omwe angapangitse chitetezo chokwanira, omega-3 ayenera kutengedwa mochulukirapo, chifukwa chakuti mphamvuyo imadalira, kaya ndi yothandiza kwa ife kapena ayi. Mafuta a mafuta a mtundu uwu anali ndi phindu, ndi kofunikira kuwatsata molondola:
- kudya PUFA kwa amuna tsiku ndi tsiku - 2-4 magalamu;
- chizoloŵezi cha omega-3 cha amayi chimachitika pakati pa awiri kapena atatu magalamu;
- kwa ana omwe amalangizidwa tsiku lililonse si oposa magalamu awiri ndi theka.
Ndikoyenera kudziwa mlingo wa kutenga mankhwalawa kwa anthu omwe amachita nawo maseŵera. Omwe amapanga thupi amalangizidwa kuwonjezera ma gramu 3 a omega-3 pa zakudya zawo, pamene ma gramu awiri a asidiwa ndi okwanira kuti chitetezo cha mthupi chikhale cholimba. Ndikofunikira kudziwa kuti kuwonjezeka kwa PUFA kungabweretse chisokonezo pakugwira ntchito kwa thupi, kotero asayansi ndi madokotala samalimbikitsa kudya oposa magalamu 4 a mankhwalawa patsiku.
Omega-3 - zotsutsana
Ngakhale kuti mankhwalawa ali ndi zotsatira zambiri zedi, omega-3, zotsatira zake zomwe tidzakambirane patapita kanthawi, ndizosafunika kwambiri kuti tidziwone chakudya chanu ngati muli ndi mavuto awa:
- wosalimba chiwindi ntchito;
- hemostasis;
- zowononga nsomba ndi zigawo zina zomwe ziri mbali ya mafuta a polyunsaturated;
- Kusamutsidwa kwa matenda ovuta omwe amawonongeka kwambiri;
- posachedwapa opaleshoni;
- Ndizovuta kwambiri kutenga PUFA pa nthawi ya mimba ndi lactation.
Zokhudzana ndi zotsatira, zowonjezereka zingawonetseredwe ndi zizindikiro zotsatirazi:
- nsomba;
- kukhetsa;
- kutsekula m'mimba;
- chisokonezo;
- kusanza;
- Kutupa kwa m'mimba mucosa, komwe kumayambitsa kupweteka kwa mtima ndi zosasangalatsa m'mimba.
Poyankha funso loti omega-3 ndi lothandiza, tikhoza kunena kuti mankhwala omwe ali nawo akugwiritsidwa ntchito ndi ofunika kwambiri poonetsetsa kuti kayendetsedwe kabwino kachitidwe ka anthu ndi ziwalo zonse. Ndikofunika kuchepetsa mlingo wa zowonjezera izi, chifukwa zotsatira zowonjezereka sizingakhale zosangalatsa kwambiri.