Ioli yeentlanzi - ephezulu kwiimveliso zamakhemikhali kunye namavithamini, luncedo, kodwa alukho mnandi kakhulu ukunambitha kunye nokuvumba umkhiqizo. Ukucebisa umzimba wakho nale nkunkuma esebenzayo ngeendlela ezimbini: ngokubandakanya kwiintlobo zentlanzi ezininzi zeentlanzi ezinokutya okanye ngoncedo lweemveliso zonyango.
Ukubunjwa kunye nesondlo seoli yeentlanzi
Ipesenti enkulu yeoli yeentlanzi ifumaneka kwi-sturgeon, ityhuna, i-salmon, i-trout, i-mackerel, i-herring, i-sardines, i-mackerel kunye nezinye iintlobo zeentlanzi. Ezinye iintlanzi ezidliwayo, umzekelo weentlanzi, zinezityebi kwioli yeentlanzi. Nangona kunjalo, ukutya inyama kuyingozi - iqulethe izinto ezinobungozi, umzekelo, isinyithi esinzima, esizihlanganisayo ngenxa yokutya inani elikhulu lentlanzi encinci.
Ioli yeentlanzi ngokubunjwa kwayo i-cocktail ye-acid acids: i-monounsaturated, egcwele kunye ne-polyunsaturated (omega 3 no-6). Iivithamini kwioli yeentlanzi, umxholo we-fat-soluble A kunye noD uphezulu.
I-Vitamin A ijongene nokulondolozwa kombono, umsebenzi wokugaya inyama kunye nokuphefumula, ukwakheka koqweqwe lwezinyo. Ukungabikho kwe-vitamin A kukhokelela ekunyuseni kwimeko yokuziphendulela, ukuphazamiseka kwamanzi kunye nokubola kweenwele kunye nezipikili.
I-Vitamin D ibalulekile kwiinkqubo ze-metabolic ezibandakanya i-calcium ne-phosphorus. Ezi zinto zixhomekeke kumandla amathambo namazinyo, kunye nokusebenza kwezicubu zomzimba. Ngenxa yokungabikho kwe-vitamin D, abantwana banokuhlakulela ukulahla, ukukhathazeka kunye neentsimbi. Ngendlela, into ebangel 'umdla - okokuqala ngenye indlela i-vitamin D yafunyanwa kwinqanawa enamafutha.
Enye yezona zinto zixabisekileyo ezikhoyo kwioli yeentlanzi yi- omega-3 fatty acids ezifunyanwa yientlanzi xa zidla i-plankton kunye ne-algae. I-spectrum ye-omega-3 fatty acids kumzimba mkhulu kakhulu, yiyo:
- isebenza njengesiseko sokwakhiwa kweembrane zeseli, i-mitochondria, i-myelin sheaths
i-neurons nezinye iiscupu; - ukukhawuleza iinkqubo zokuxilonga kunye neenkqubo zokuvuselela emva koxinzelelo;
- ukuphucula ukubunjwa kwegazi, ukukhonza njengokuthintela i-thrombosis kunye nesifo senhliziyo;
- khusela kwi-oncology kunye nesifo se-Alzheimer;
- ukuthatha inxaxheba kwi-hormone.
Kwaye olu luhlu lweenzuzo ze-Omega 3 fatty acids alukugqiba. Esinye isakhiwo esiyimfuneko kubo banako ukubanceda banciphise ubunzima. Yingakho abantu ababandakanya iintlanzi ezinamanqatha ekudleni kungabikho kangcono, nangona kunesondlo esikhulu seoli yeentlanzi. Igram enye yeoli inika umzimba 9 kcal. Iintlobo ezininzi zeentlanzi ziqulethe kwi-10 ukuya kwi-35 grams yeenqatha kwi-100 gram ekhonzayo, enika ukusuka kwi-90 ukuya ku-315 kcal.