I-Omega-3 fatty acids ayifuni nje kuphela kwimpilo, kodwa ukulahleka kwesisindo. Le nto ibaluleke kakhulu kumzimba, ingakumbi ngexesha lokunyuka kwengqondo kunye nomzimba. Inokufunyanwa kokubili kwimveliso yokutya kunye nokulungiselela amakhemikhali. Kungcono ukufumana ama-omega-3 amafutha kwiintlanzi ezihlala ezilwandle ezibandayo kunye nolwandle. Abachwephesha kunye noogqirha bacebisa ukuba badibanise ekudleni kwabo kokutya okungenani ama-2 ngeveki. Inani elifanelekileyo kukutya imihla ngemihla iigremu ezingama-200 zeentlanzi ezizityebi kule nto. Kwakhona, i-omega-3 ifunyenwe ekutyaleni kwezityalo, umzekelo, kwioli yemifuno kunye neenantambo.
Omega-3 ekwakheni umzimba
Ukulungiselela kunye nokutya okuqulethe le nto, kucetyiswa ukubandakanya ekudleni kwabantu abachaphazelekayo kwimidlalo, ingakumbi ukuba umsebenzi uhlose ukufumana ubuninzi. I-Omega-3 ivimbela ukutshatyalaliswa kwezicubu zesisu, oku kuthetha ukuba le nto inceda ukwandisa ukusebenza koqeqesho. Ukongeza, i-fatty acids iphucula ukubunjwa kwegazi kunye nokunyaniseka kweendonga zeempahla, kwaye zinciphisa izinga le-cholesterol egazini. Le propati ibalulekile kubakhi bomzimba, njengoko ngexesha lokuqeqesha i-cardiovascular system lugxininisekile kakhulu
.Ukusetyenziswa kwe-omega-3 ukulahleka kwesisindo
Ubungqina obucacileyo bokuthi ama-acids acids anokukwazi ukunciphisa ubunzima, akukho. Iintlobo eziphambili zezi zinto ziquka ukuba xa uthatha ubuncinane 1.3 g ye-omega-3 acids, unokunciphisa ukutya kwakho. I-acid acids inceda ukugcina ixesha elide. Konke oku kuncedisa ukunciphisa inani lokutya okudliweyo, kwaye ngenxa yoko, umxholo wekhalori kwimenyu yemihla ngemihla. Ngenxa yoko, ukulahleka kwesisindo kwenzeka.
Abasetyhini abaninzi bakhetha ukutya okunesonka esincinci, okubangela ukuba bahlale belamba kwaye baphazamise umonakalo. Kule meko, kubandakanywa nokutya kokutya kunye ne-omega-3, unokusombulula ezi ngxaki ngokukhawuleza kwaye ungenakalimaza umzimba. Kusemfuneko ukutsho ukuba iimveliso eziqulethe i-acids acids ziphantsi kweekhalori.
Ukongeza, kufuneka kukhunjulwe ngqondweni ukuba ngexesha lokulahlekelwa kweoli, izinto ezinamafutha zingena kwigazi, zilandelwa ngokutsha kwazo. Oku kunokunyusa uxinzelelo kwaye kubangele ezinye iingxaki ngentliziyo kunye nemithambo yegazi. Kule meko, ukuthatha i- omega-3 kubaluleke kakhulu ukugcina impilo. Ngokuqhelekileyo, sinokugqiba ukuba ukusetyenziswa kwale nkunkuma kuya kwenza inkqubo yokulahlekelwa sisisindo esiphelele kwaye iphephile kumzimba.
Imithombo ye-omega-3
Ukuba uthatha isigqibo sokunciphisa umzimba kunye nokunciphisa kakhulu inani leoli edlayo, ngoko kukutya kwakho kufuneka udibanise ukutya okunjalo:
- iintlanzi: i-herring, ialmum, i-sardine, njl.;
- zokutya zasemanzini: i-mussels, i-squid, i-shrimp, njl.;
- ioli;
- imbewu kunye neentonga;
- iklabishi emhlophe neklabishi yaselwandle, i-broccoli;
- iimveliso zobisi kunye namaqanda.
Ukuba awuyithandi le mveliso, izakhiwo ezincedisayo ze-omega-3 zingafumaneka ngokusetyenziswa
Ukufezekisa iziphumo ezilungileyo ekulahlekelweni ubunzima kunye nokufumana ubunzima besisu, kuyimfuneko ukudibanisa ukusetyenziswa kwamanqatha amafutha kunye nokutya okufanelekileyo.
Ukulimala kwi-Omega-3
Abantu abafumana uxinzelelo lwegazi oluphezulu, kucetyiswa ukuba bathathe ubuninzi be-4 g yaloo nto, kodwa kuphela phantsi kweliso logqirha, ukuze bangalimazi impilo. Ukongezelela, idosa elingaphezu kwe-3 g lingabangela ingozi yokwanda kwegazi. Kuyafaneleka ukuba ucinge ukuba awukwazi ukuxhuma i-omega-3 kunye nezinye iziyobisi ezihlaziye igazi.