I-Vitamin F yigama elingapheliyo le-acids polyunsaturated fatty acids, iingenelo esinazo. Kukho ezimbini i-polyunsaturated fatty acids eziyimfuneko kumntu-amavithamini i- Omega 3 kunye ne-Omega 6. Ezi iivithamini zinokuqulunqwa kwaye zizimeleyo emzimbeni wethu, kodwa ukuba enye imeko idibene, ubuncinane enye ye-omega acids kufuneka ivela ngaphandle, ngenxa yokuba ihlanganiswa.
Imithombo ye-Omega acids
Ii-vithamini ze-Omega 3 kunye ne-Omega 6 zingenakufumaneka kuphela kwiintlanzi, kodwa nakwiimveliso zityalo. Amafutha avuno iqulethe i-alpha-linoleic acid, leyo, emva kokungena, iguqulwa ibe yi-Omega 3. Ioli enjalo iqulethwe kwi:
- i-walnuts;
- iamangile;
- ifilakisi;
- i sunflower;
- imifuno eluhlaza;
- ioli;
- zesoya;
- izityalo eziziinkozo.
Nangona kunjalo, i-10% kuphela ye-linoleic acid equlethwe kule miveliso ibanjwe ngumzimba. Ngoko ke, nokuba uyayithanda okanye awukho, kwaye kufuneka udle intlanzi
.Intlanzi yoLwandle kunye neentlobo zeentlanzi zasemanzini - ngokuqinisekileyo le nto iyona nto iyona nto iyona nto iyona nto iyona nto iyona nto iyona nto iyona nto ihamba phambili kunye neyona nto eyinqobo yamavithamini okanye i-fatty acids ye-Omega.
Umzekelo, ii-3-4 zeesithambile kwi-vitamine i-Omega 3 zifumaneka kwiintlanzi zilandelayo:
- cod;
- salmon;
- ukhula;
- sprat;
- mackerel;
- sardine;
- i-horse mackerel;
- sturgeon;
- capelin;
- mullet;
- halibut;
- icala;
- ithole;
- haddock;
- elwandle.
Kwaye kwimizuzu yeshumi kwimihla ngemihla iqulethwe kwi-100 g yesibindi sesigodlo, esilandelayo ukuba ikhuphe imfuno ye-vitamine omega 3 eyaneleyo yokutya 10 g yesibindi sale ntlanzi. Yaye ukuba intlanzi ivele iphuma ezindlebeni zakho, unokwenza nje ugcwalise isaladi kunye neoli apho isibindi sesigodlo sigcinwa khona, sinobutyebi kakhulu kwi-omega acids.
Izinzuzo
Kunzima kakhulu ukuthetha malunga neenzuzo ze-Omega 3 no-6, kuba kubonakala ngathi la mafutha aphulukisa kwaye avuselele umzimba wonke womntu entliziyweni kunye nengqondo kwizinwele kunye nezipikili. Nantsi imimiselo yezenzo zabo:
- I-Omega acids iyanciphisa i- cholesterol , ngaloo ndlela ikhusela inkqubo ye-cardiovascular from various diseases - atherosclerosis, ukuhlaselwa kwintliziyo, i-blood clots, i-arrhythmias, njl.;
- I-Omega acids iyadingeka imihla ngemihla ngenxa yengqondo yethu, kwaye ngokusetyenziswa rhoqo kunokukhusela ukukhuselwa, ukuhlaselwa kobutshaba, nokuphuculiswa kwengqondo kubantwana;
- Khusela i-retina ekuguga;
- ukuthintela isifo se-Alzheimer;
- ukukhuselwa kwesibindi ekugqithiseni;
- ukunciphisa umngcipheko wokuba nesifo sikashukela;
- ukwandisa umkhuhlane kwaye ukhusele iinkqubo ezivuthayo.