Omega-3: yintoni na luncedo? Omega-3 fatty ngaphezu iipropati luncedo, ziziphi kutya ziqulathe

Fashion for ubomi obusempilweni - oku kuhle kakhulu, kodwa hayi kwi-nenzondelelo. Umzekelo, ileqa ekhemisti kuzo zonke iivithamini kunokwenzeka. Ngakumbi rhoqo wabhekisela njalo-ebizwa omega-3, -6, -9 kwiminyaka embalwa edlulileyo. Ingaba bonke ngoko kuyimfuneko ukuze umzimba wethu, njenge-Omega-3? Yintoni olunoluncedo ukuthatha fatty kwaye ukuba kuye?

Yintoni unsaturated okunamafutha?

Sonke siyazi ukuba iimveliso eziqulathe iindidi ezintathu eziphambili zezondlo: iiprothini, amafutha kunye carbohydrate. Kodwa asinguye wonke umntu uyazi ukuba yintoni aluncedo okanye eziyingozi. Iiproteni kunye wekhabohayidreyiti kwiibloko zokwakha iiseli ezininzi emzimbeni wethu, ebenza kubalulekile. Kodwa nezikhongozelo siyaqonda njengento ezingeyomfuneko ngokupheleleyo, kwaye iyingozi (ndandityebe yamafutha njalo njalo.) Ngenxa ubuhle kunye nezempilo. Kodwa kutheni, ngoko, thina oogqirha bacebisa amayeza afana ne -fish oil okanye omega-3? ixabiso yabo iphantsi, yaye ngokufuthi siye ungazihoyanga.

Okokuqala, ngenxa yokuba amanqatha - ukuba amandla bucala umzimba. kufuneka ibe ngaphantsi kwe-40% inani labo ezityiwa abantu okunempilo. Kwaye ngaphandle, ukuba koneshologu kwezondlo kuba iiseli, rhoqo zabo kuhlelwe iikhompawundi ezininzi eziyimfuneko ukuze eqhelekileyo yokusebenza onke amalungu kunye neenkqubo.

Kodwa negalelo lazo amanqatha emzimbeni ukuba zahluke kakhulu. An ngokugqithiseleyo of fatty ifumile eziqulathwe ekutyeni okusuka kwizilwanyana, oko kukhokelela izifo kwenkqubo sentliziyo kunye nokutyeba, kunye nokungabikho kubo - kwiinwele owomileyo eluswini, silale kunye ukucaphuka jikelele, ukudandatheka.

Polyunsaturated fatty ezifana Omega-3,-Omega-6 no -9, zibalulekile ukuze impilo yethu. Bona inxaxheba kwiinkqubo ezininzi amachiza emzimbeni. Kodwa ebaluleke kakhulu njengoko uninzi angekhoyo, loo nto ithathwa Omega-3. oko kuluncedo ukuba sizisebenzise - kungcono ukuba wazi abafazi abakhulelweyo noomama abatsha.

Ziziphi iingenelo Omega-3?

fatty Polyunsaturated Omega-3 nefuthe kakhulu ebalulekileyo ukusebenza imisebenzi enjalo kunye neenkqubo yomzimba:

• nemithambo yegazi. Kwanele yale nto iqinisekisa kwinqanaba eqhelekileyo cholesterol egazini, oko kukuthi, lihlisa "okubi", efakwe kwi ezindongeni imithambo yegazi. Kwakhona, ukusetyenziswa omega-3 unyango iingxaki kwentliziyo lunciphisa ubungozi thrombus Ukwakheka, ekwenzeni izitya ixesha elide kakhulu yaye liyaxhathisa.
• inkqubo Musculoskeletal. unsaturated okunamafutha ezi omega-3, omega-6 ukukhuthaza digestibility olungcono calcium, ngokwenjenjalo ukomeleza ithambo, ngokukhuselwa kwamathambo. Omega-3 ukwakhusela amalungu, ebenza mobile ngakumbi, oko kukuthi, kuthintela isifo ezahlukeneyo.
• Luvo. ukungabikho elide omega-3 ekutyeni yabantu aphazanyiswa unxibelelwano phakathi kwiiseli zemithambo esengqondweni ebangela uphuhliso izifo ezifana chronic fatigue, ukudakumba, schizophrenia, disorder kunye nabanye.
• Eluswini, unwele, izikhonkwane kuqala ukubonisa yokungabikho omega-3. Yintoni olunoluncedo ukuthatha eli Vitamin njengezingxobo? Ngoko ungafumana zangaphandle fastest isiphumo: ziyayeka unwele exfoliate, anencasa shiny, namaqhakuva ebusweni shwaka, nezikhonkwane bomelele egudileyo.
• oncologists abaninzi bathi ukuba ukunqongophala omega-3 kunokubangela uphuhliso umhlaza webele, wesinye colon.

Omega 3 abasetyhini abakhulelweyo kunye nabantwana

Abaluleke kakhulu acid okunamafutha polyunsaturated ukuba abasetyhini ngexesha lokukhulelwa kunye nokuncancisa. Ngexa lokukhulelwa, ukuba athathe inxaxheba kukwenziwa ingqondo kunye nenkqubo neuropathy luvo wosana, ukuze umzimba imazi yonke imihla ukuthumela abantwana babo malunga 2 grams Omega-3. Njengezingxobo ne-fish oil zendalo okanye zokwenziwa acid kule meko iza kuba yimpumelelo gqitha, ekubeni ukuqinisekisa ukuba imali eyimfuneko iivithamini kuyingxaki kunye nokutya, ingakumbi xa toxicosis.

Ukuba ngaba ukunika abasetyhini abakhulelweyo kufuneka udidi omega-3, bekuya kuba semngciphekweni toxicosis kade, ukuzalwa ngaphambi kwexesha, kunye noxinzelelo.

Iimpawu intswelo okunamafutha asidi omega-3

Umqondiso icace kakhulu ukuswela polyunsaturated fatty Omega-3 ukuvuthuluka iinwele ulusu kunye nezikhonkwane. Iinwele liba iziphelo buthuntu yaye owomileyo, ahlukana kunye ehambayo. Asebusweni ebusweni, irhashalala kunye desquamation ulusu nako ukuthetha malunga ukungabikho acid emzimbeni. Izikhonkwane ziqala exfoliate nokwahlula, naba buthuntu kunye alatyuzayo.

Ezinye iimpawu zisenokuquka ukudakumba, ukuqhina, amalungu abe buhlungu, lwegazi.

yangosuku

Ekumiseleni ukuthathwa ngemihla yemigangatho omega-3 (leli philisi ukuba okanye inani yokutya - kungakhathaliseki) kufuneka ukuba ukhumbule ukuba umzimba, le asidi ayikwazi kuhlanganiswa, ngokulandelelana, kufuneka ukufumana rhoqo yonke istokhwe ngaphandle. umntu Daily nempilo kufuneka esiyifumana grams-1 ukuya 2.5 omega-3 polyunsaturated okunamafutha acid kunye grams-4 ukuya kweye 8 omega-6.

Ngexa lokukhulelwa kunye nencum-ukondla abafazi abasweleyo yomntwana ukunyuka Omega-3 ukuya grams 4-5 ngosuku. Ukongeza, ithamo ekucetyiswa ngayo iziyobisi ngenxa Omega-3 (yesikhokelo kufuneka ifundwe ngenyameko) kwandisa kwezi meko zilandelayo:

• ngexesha lokulima;
• Izifo sentliziyo (lwegazi, yamafutha);
• nokudakumba zengqondo, ukudandatheka;
• kwi unyango lomhlaza.

Ngeli xesha ehlotyeni kwaye wegazi, kucetyiswa ukuba icuthwe iimveliso eziqulathe omega-3.

Ukutya Omega-3

Kukho iindidi ezintathu ezingundoqo iimveliso eziqulathe zesixa asidi okunamafutha polyunsaturated. Le yemifuno ioli, intlanzi kunye neenqoba. Kakade ke, i-Omega-3 afumaneka kwezinye ukutya, kodwa ngamanani amancinci kakhulu. Ukuze ufumane inkcazelo engakumbi malunga nesiqulatho okunamafutha acid omega-3 kwi-100 grams polyunsaturated ukutya ekhoyo ukuze isixelele itafile.

Umxholo luncedo kakhulu kwaye izondlo zokutya ezahlukeneyo ngokuxhomekeke indlela yabo kulinywe, nokulungiselela kunye nokusetyenziswa. Umzekelo, kunye ityuwa okanye intlanzi nditshaye ubonelelo yayo yonke Omega-3 utshabaleleyo, ingenguye nokugcina ioli buyabasindisa asidi okunamafutha.

Ngoko ke kubaluleke kakhulu ukujonga kuphela ukutya, kodwa ngenxa yokupheka echanekileyo.

Omega-3: Imiyalelo Sebenzisa

Ukuba ucinga ukuba abuyise ukuswela fatty emzimbeni ngoncedo kweemveliso zoxubo, kuhle ukuba ufune iingcebiso zikaGqirha wakho uze ufunde imiyalelo iyeza ekucetyiswa.

Indlela eqhelekileyo lokusetyenziswa ngamalungiselelo eziqulathe omega-3 (ixabiso labo kuxhomekeka kumgangatho izinto ekrwada kwaye iqala uphawu 120 engange nokubopha), ibandakanya ezimbini iinketho - unyango kunye nothintelo.

Xa iintsilelo ezichongiweyo ezi fatty ekulungiseleleni umzimba kufuneka athathe 2-3 njengezingxobo yonke imihla emva udla ngenyanga. Ingcebiso Ugqirha zingohluka kwezo imiyalelo ngokwemithamo ipeyintwe ngokuxhomekeke imeko yesigulane.

Nokuthintela ungenza uthathe lonke usapho ngexesha lamalungiselelo lonyaka abandayo kunye Omega-3, nto leyo iluncedo ebantwaneni engaphezu kwe-12 kunye nabantu abadala, thabatha 1 philisi ngosuku iinyanga ezintathu. ithamo umntwana omncinci kufuneka amisele wabantwana.

Izimo

Ngononophelo kwaye phantsi kweliso lwezonyango kufuneka uthathe amayeza kunye omega-3 kubantu abanesifo sezintso, isibindi nesisu, kwakunye ebantwini abadala.

Akukhuthazwa ukuba la machiza:

• ukuba umzimba namafutha iintlanzi;
• ngamatshe ukungaphumeleli kunye nenyongo kwezintso okanye isinye;
• ngexesha uhlobo esebenzayo sephepha;
• yezifo ndlala.

Indlela yokusebenzisa asidi okunamafutha?

Kakade ke, izondlo ezininzi kunye neevithamini ezifumaneka kwiimveliso ezintsha okanye phantsi processing encinci. Kunjalo kufuneka kwakhona isicelo kwiimveliso ezinomthamo eziphakamileyo Omega-3, nto leyo luyasebenziseka ukubona le migaqo ilandelayo:

• oyile Imifuno ukuyisebenzisa salads, njengoko xa ngembiza uninzi fatty ziya kutshatyalaliswa. Ke kaloku, neoli kufuneka igcinwe kude nelanga - zeebhotile ngeglasi emnyama.
• imbewu yeflakisi nayo ngcono ukongeza ekwimo ekrwada kwi salads okanye nesinongo kwi izitya esele zenziwe.
• Iintlanzi kufuneka akhethe ekrwada, hayi emkhenkceni.
• Ukudla, 5-10 walnuts kernel zinika wena yangosuku of omega-3.

Khumbula ukuba ezikumgangatho ophezulu kunye ukutya okunempilo kuphela ngokupheleleyo nee-asidi okunamafutha polyunsaturated. naziphi na iziyobisi ezongezelelweyo awufuni ukuba enzelwe kakuhle yokudla.