Okwangoku, mhlawumbi wonke umntu wesibini uyazi ngezibonelelo ze-polyunsaturated fatty acids i-omega-3 kwimpilo yabantu. Makhe sibone ukuba yiyiphi i-omega-3 kunye nento "badla" ngayo.
I-Omega-3 - i-polyunsaturated fatty acids (i-PUFAs) iye yaziwa njengento ebalulekileyo yokukhula nokukhula okuqhelekileyo, kodwa ukuqonda okuphawulekayo indima yabo ebalulekileyo kwimisebenzi ebalulekileyo yomzimba uye wanda kakhulu kwiminyaka yamuva. Yintoni eyabangela ukunyuka kwe-omega-3? Ekuqaleni kweminyaka yama-1980, ngenxa yophando lwezinzululwazi zaseDanish, kwafunyaniswa ukuba izinga eliphantsi leentsholongwane zengqondo, njenge-hypertension, isicic heart disease kunye ne-atherosclerosis kubemi baseGreenland ichazwe ngokubanzi ngokutya inani elikhulu lamafutha olwandle elinomxholo ophezulu I-PUFA i-omega-3.
I-PUFA njenge-omega-3 ibalulekile. Ezi zizo ezo zi-fatty acid ezingenayo i-acid eyaziwayo ukuba umzimba awukwazi ukuvelisa. Kubaluleke kakhulu ukuba ezi zixhobo ziyimfuneko ukuba umzimba ungenzi amandla ngenxa yemithwalo yemvelo, kodwa ngokusebenza ngokupheleleyo kwezinto ezininzi eziphilayo, oku: i-cardiovascular, i-nervous, i-immune.
I-Omega-3 yenye yezilwanyana ezidume kakhulu e-US. I-Omega-3 iyinxalenye yeoli yeentlanzi ephezulu, kukho i-polyunsaturated fatty acids: i-deca-hexaenoic (DHA) kunye ne-yakozapentaenovaya (EPA), leyo umzimba ayivelisi, kodwa ifumana ukutya.
Indima ye-omega-3 ekudleni komntu omdala
Namhlanje, ipesenteji yezifo zenhliziyo kwisiseko esipheleleyo sazo zonke izimbangela zokufa phakathi kwamazwe amaninzi eMntla Melika naseYurophu sele ifike kuma-50%. Kukwa kwaziwa kwakhona ukuba isondlo somntu wanamhlanje udla ngokutya, apho inani lamavithamini, amaminerali kunye nezinto ezibalulekileyo zingekho. Ngenxa yoko, umzimba ufumana ngaphantsi kwezinto eziyimfuneko ekusebenzeni kwayo ngokuqhelekileyo.
Ucwaningo oluninzi lwezenzululwazi lubonise ukuba i-omega-3 inendima ebalulekileyo kwinkqubo ye-cardiovascular system. Ukulungiswa kwe-omega-3 kuyasebenza njengonyango oluxhasayo lwexinzelelo lwengqondo, i-thrombosis, izifo zokuzikhusela nge-immunodeficiency, i-asthma ye-bronchial, izifo zesikhumba. I-Omega-3 ibandakanyeka ngokunyanisekileyo kwi-cholesterol kunye ne-fatabetism ye-fatabolism, inceda ukuqinisa iindonga zemigudu yegazi, inomthelela we-antioxidant. Ukwamkelwa emzimbeni we-omega-3 kuncedisa kwimisebenzi eqhelekileyo yenkqubo ye-nervous, oko kukuthi, ingqondo, inikezela ngokukhawuleza imvakalelo yeentloni, kwaye ngoko ke ikhuthaza ukukhumbula kakuhle.
I-Omega-3 ikhuthaza ukunyuswa okungcono kwe-magnesium kunye ne-calcium, iyanciphisa i-viscosity yegazi, inempahla ekhuselekileyo, ikhuthaza ukukhuseleka.
Indima ye-omega-3 ekudleni kwabantwana
I-PUFA ye-omega-3 iyimfuneko kakhulu ekuphuhliseni okuqhelekileyo kwendalo, eqala ngokuphuhliswa kokuqala kobomi be-intrauterine. I-Omega-3 inomhlaba wokungena kwinqanaba le-placental, ukubonelela ngokuphuhliswa ngokupheleleyo kwenkqubo ye-nervous central in the fetus.
Kwaye kwangaphambili, abazali abaninzi banikela iioli zabo zeentlanzi ioli, kangangokuthi kwakungabikho izixhobo. Baqala ukuthetha ngenzuzo ebalulekileyo yeoli yeentlanzi ngenxa yokugcinwa kwe-omega-3. Ukuqwalasela ukuba umntwana uvelisa zonke izitho kunye neenkqubo ngokukhawuleza, ioli yeentlanzi inendima enkulu ekudleni.
Ngaloo ndlela, inzuzo enkulu-3, icandelo eliyinxalenye yecandelo leoli yeentlanzi, ekudleni kwabantwana kukuqinisekisa ukuphuhliswa kakuhle kwengqondo, ukukhuthaza uphuhliso lwengqondo nokuphucula imemori.
Okwangoku, iimeko eziqhelekileyo zeziphazamiso zentuthuko bubonakaliso kubantwana bokungabikho kwengqalelo kunye neengxaki zokuxhatshazwa komzimba (ADHD). Ngoko, ngenxa ye-omega-3, kunokwenzeka ukunciphisa ubunzima beli syndrome kubantwana.
Uwuphi umehluko phakathi kwamalungiselelo omega-3 kunye neoli yeentlanzi ?
Intlanzi-isibindi zonke izinto ezixutywe ngamanqatha eziqokelela kwiimbindi zeentlanzi. I-Omega-3 yimiyalelo yonke ikhutshwe kumanqatha omzimba weentlanzi, kwaye kungekhona kwioli yesibindi, i-e. eli lonyango ngokunyuka kwe-omega-3.
Nguwuphi umenzi onokumthemba ?
Iimarike ezifakelwe izithako eziphilayo zikhulu kakhulu kangangokuba kunzima ukugqiba ukuba yeyiphi umlimi onokukhetha ukukhetha. Ioli eqhelekileyo yokuloba iifama yintengiso yintengiso engabizi kwaye ifikelelekayo, kodwa ngelo xesha, umgangatho kule xabiso ihlala ihlazisa. Ukongeza, kwioli yeentlanzi, inani le-omega-3 alinakunceda ukufumana inzuzo yokufumana unyango. Ukusetyenziswa okukhulu kweoli yeentlanzi kunokukhokelela ekutheni i-kinetoxication, ingakumbi ngenxa yemxholo yamavithamini A kunye no-D. I-omega-3 efanelekileyo ifanelekile ukuba ihlawule ngexesha elifanayo, ngelixa kuthengwa iziyobisi ezibizayo, akukho mqinisekiso yokuba uthenge umgangatho omnye. Ngaphambi kokuthenga, ungaqiniseki ukuba ufumene "amava" omenzi weemarike. Kubalulekile ukwazi ukuba yiliphi iqumrhu elibhalisiweyo kwaye kubalulekile ukufumanisa ukuba yeyiphi inqanaba lolawulo lomgangatho olwenziwa. Kubalulekile ukwazi ukuba ukulawulwa kwekhwalithi yeGGP yinqanaba eliphezulu lovavanyo lwemilinganiselo yemveliso kunye nomgangatho wemveliso.
Ngaloo ndlela, ubukho be-mega-3 ekudleni kwabo babini kunye nabantu abadala kubaluleke kakhulu ukugcina nokugcina impilo. Abafazi abakhulelwe nabo akufanele bawulibale malunga neenzuzo zePUFA ekudleni, ngexesha elifanayo kukufanele ukwazi ukuba iiveki ezi-2-3 ngaphambi kokuzalwa, awukwazi ukuyidla i-omega-3, ekubeni inendawo yokucuthisa igazi, engathandekiyo ngexesha lokubeleka. Okokuthi, into ebomini idinga umlinganiselo kunye nendlela echanekileyo. Yiba nempilo kwaye uthathe uxanduva malunga nento oyidlayo!