Zonke zaqala ngophando eGreenland. Kwavela ukuba ii-Eskimos ezihlala apho zinezinga eliphantsi le-cholesterol egazini labo. Zinalo i-atherosclerosis encinci, i-myocardial infarction, i-high blood pressure-izifo ezinxulumene ne-cholesterol ephakamileyo. Abaphandi benza isiphetho esingenangqiqo. Ekubeni i-Eskimos idla malunga nama-gramu ayi-16 yeoli yeentlanzi imihla ngemihla, oku kuthetha ukuba kufuneka ibe nefuthe elihle entliziyweni nasemithanjeni yegazi.
Namhlanje, izazi ze-cardiologists emhlabeni jikelele ziyaqaphela ukuba i-omega-3 fatty acids equlethwe kwioli yeentlanzi iyanciphisa ingozi yokufa kwisifo senhliziyo ngamaphesenti angama-30. Oku kuyiphumo elibalulekileyo. Ngaloo ndlela, ukuba kwintsapho yakho kukho iziganeko zezifo, qiniseka ukuba uthatha ioli yeentlanzi ngobuninzi baneleyo. Emva koko, iqinisa intliziyo yethu! Ngoko ke, kuyimfuneko ukudla rhoqo ukutya okuqukethe i-omega-3 fatty acids.
Ukutya kwengqondo.
Ayikho imfihlelo yokuba zonke iingcamango eziphambili kwiimichiza zivavanywa kwiirati zelabhoratri. Xa i-omega-3 acids isuswe ekudleni kwimijondolo yokulinga, iiveki ezintathu kamva zayeka ukuxazulula iingxaki ezintsha. Ukongezelela, babegutyungelwa ngethuba kwiimeko ezinzima. Into efanayo iyenzeka kubantu. Oku kubonakala ngabaphandi bakwaSirayeli. Ukuphumelela kwonyango lokudandatheka ngokuncediswa kweoli yeentlanzi kwavavanywa ngolu hlobo lulandelayo. Isiphumo emzimbeni we-placebo safaniswa - ioli yeoli yeqhelekileyo (kungekhona i-omega 3) - kunye neoli yeentlanzi ehlambulukileyo (inotye kwi-omega 3). Kwiiveki ezintathu, ngaphezu kwesahlulo sezigulane ezidandathekileyo ezaziphuza ioli yeentlanzi zalahla ukuxinezeleka ngokupheleleyo okanye ukubonakaliswa kwayo kwancipha kakhulu. Izifundo ezongezelelweyo ziqinisekisile ukuba abantu abaneengxaki zengqondo kunye nokuxinezeleka okukhulu kunamazinga aphantsi kakhulu e-DHA (omnye wabameli be-omega-3) egazini. Njengamanje, abaphandi banethemba lokuba iintlanzi ezinamafutha zinokukunceda ekupheliseni ukudandatheka, ukunganakwa, ukuxhalaba, ukulala. Ukuvumelanisa - intlanzi ephekwe ngokukhawuleza izandile ngakumbi kunezinye iipilisi ezithintekayo.
Kutheni oku kwenzekayo? Impendulo ibonakala ilula: i-cortex yethu ye-cerebral ingama-60 ekhulwini amafutha e-DHA (docosahexaenoic acid). Kutheni ke ioli yeentlanzi ekunyangekeni kwexinzelelo ayifani kangaka? Ngelishwa, yonke into ngemali. I-Omega 3 i-fatty acids iyimveliso yemvelo kwaye ngoko ayikwazi ukufumana ilungelo lobunikazi. Ngaloo ndlela, ioli yeentlanzi ayikho into enomdla kwiinkampani ezinkulu zezobisi. Ixabiso elincinci kwaye alilethi inzuzo enkulu. Ngoko ke, iimali zophando olongezelelweyo kunye nentengiso ziyabalwa.
Ayikho yonke intlanzi inceda.
Intlanzi, ekhulile kwiifama zentlanzi, ziqukethe i-omega-3 e-acids engaphantsi kuneentlanzi ezibanjelwe kwiindawo zokuhlala zendalo. Konke malunga neentlobo zokutya. I-Omega-3 acids igxininiswe kuma-crustaceans amancinci kunye ne-algae, ezizityebi kumzimba wamanzi emvelo. Kwaye kwiifama zentlanzi, ukutya kuqukwa kakhulu ngamafowuni adibeneyo. Yiya kwisitoreli uze uqhathanise: i-salmon "yasendle" iyabiza kakhulu kunokuba ikhule ngokwaneleyo. Kodwa uya kuvuma - impilo yethu nempilo yabantu abasondele kuthi! Ukuba kunokwenzeka, yidla intlanzi entsha - njengeJapan. Ngethuba lokuloba nokuqhwala kweentlanzi ze-omega-3, i-fatty acid acidize kwaye ilahlekelwe yipropati yabo ebalulekileyo. Kuyafana nokuloba entlanzi. Funda ulwazi kwiilebula ngokucophelela. Ngenxa yokuba ngamanye amaxesha iintlanzi ezinamafutha ziyancipha ngaphambi kokupakishwa, kwaye ine-acidi e-omega-3 encinane. Nangona kunjalo, i-sardines yamagqabi, njengomthetho, ukuvelisa kwiinqanawa zokuloba kwaye ungabi ncipha.
Ioyile yemifuno efanelekileyo.
Ioli yohlobo lwe-sunflower inee-omega-6 fatty acids ezininzi. Kwaye, umzekelo, i-linseed icebile kwi-omega-3 acids. Ezi acidi ziyanceda kwaye ziyimfuneko kumzimba. Kodwa nangona kukho amagama afanayo, injongo yabo ihluke. I-Omega-3 iye yatsho kakhulu, kodwa i-omega-6s yizona zixhobo ezibalulekileyo zeembrane zeseli. Izondlo zibonisa ukuba, ngokuqhelekileyo, sikhetha ngokungalunganga ukulinganisela kwe-fat fat ekudleni kwethu. Umlinganiselo weoyile yemifino kunye nomxholo we-omega-6 kunye neoli kunye ne-omega-3 kufuneka ibe ngo-4: 1 - 5: 1. Okwangoku, iinani libonisa ukuba ukutya kwethu kuyahluke kakhulu kwinqununu. Ngenye i-spoonful yokudlwengulwa okanye i-omega-3, i-omega-3), kukho iipuphu ezili-10 okanye i-20 zeoli ye-sunflower (omega-6). Oku kungenxa yokuba iimveliso ezine-omega-6 zifumaneka lula. Ukongezelela, zibiza kakhulu. Uza kubafumana kwioli yeoli, ilanga, isoya kunye nenyama. Ngakolunye uhlangothi kulungile ukuba unalo mveliso. Kodwa ngakwelinye icala, kufuneka wenze into ukuqinisekisa ukuba umlinganiselo we-omega-6 kunye ne-omega-3 ihambelana namaxabiso anconywayo.
Ngokomzekelo, unokwenza uguquko oluncinci ekhitshini: ithathe indawo yeoli yelanga (omega-6) ngeoli ephuziweyo (i-omega-3), okanye ngeoli yeoli (ayiqukethe ubuninzi be-acidi, kwaye ngoko ayiyikuphulaphula umlinganiselo phakathi kwabo ). Musa ukulibala ukukhawuleza ukunciphisa i-bhotela ne-cream. Ngenxa yokuba iqulethe inani elikhulu elibi kuthi kuthi i-acids fatty acids, ephazamisa ukunyuswa kwe-omega-3. Ingaba unesiqiniseko sokucebisa ukutshintsha ukutya? Emva koko ucinge ukuba ingqondo yakho iyinjini, endaweni yokusebenza kwipetroli ephezulu iphoqeleka ukuba "idle" into ehlanjululwe yombane. Uya kuhamba phi?
Intlanzi okanye ioli yeentlanzi?
Ukusetyenziswa kwe-omega-3 fatty acids ngabasetyhini kweli lizwe liphantsi kakhulu. Umthamo wethu wemihla ngemihla kufuneka ube ngowama-1 ukuya kwi-2 g (kwaye, ukuba ufuna ukususa uxinzelelo - 2-3 g). Ukutya kwethu kufuneka kube yi-2-3 servings yeentlanzi ezinamafutha ngeveki, isisindo esiphezulu 750 g. Akusiwo onke amabhinqa ngenxa yezizathu ezininzi ezinokusombulula le ngxaki. Le ngxaki ingasombulula ioli yeentlanzi kwiifomsile. Yimveliso enobungqungquthela engabangela ukunyaniseka kwinto ephilileyo kunye nongcamango.
Ukubaluleka kwamavithamini B, C no-E.
Ngaba uye wakha wacinga ngelokuba emzimbeni kunokukho ukunqongophala kwe-omega-3, nokuba ngaba usebenzisa rhoqo amaxabiso anconywayo? Okokuqala, utshwala bukhulu ngokugqithiseleyo izixhobo ze-omega-3. Okwesibini, ukungabikho kwamavithamini athile kunye neemaminerali kunciphisa kakhulu ukutyalwa kwe-omega-3 acids. IiVithamini eziphucula i-metabolism, kunye nokufunyanwa kwe-omega-3 ziyi-vithamini B, C no-E. Ngokukodwa i-vitamin E iyadingeka. Nokuba inani elincinci likhusela i-omega-3 oxidation.
Inyaniso yonke malunga namaqanda enkukhu.
Sekuyiminyaka embalwa edlulileyo kwiimagazini zonyango zipapashwe ngolwazi ukuba amaqanda ezinkukhu ezinkukhu zeekhukhu ziqukethe amaxesha angama-20 angaphantsi kwe-omega-3 acids ngaphezu kwamaqanda ezinkukhu zeenkukhu. Emva koko, iinkukhu zasekuhlaleni zidla ukutya kwendalo kunye nenkululeko yokuhamba. Ngoko ke, ukuba kunokwenzeka, sebenzisa "iidolophana" amaqanda. Nanamhlanje ungathenga amaqanda kumasebe akhethekileyo okutya okunempilo, atyiswe nge-omega-3 acids. Ngendlela, ukucebisa kuyindlela elula - ekudleni kweenkukhu ziquka i-oyilekisi okanye i-algae.
Ukunceda umama oselula.
Ukuba ufuna ukuzala umntwana onempilo, kufuneka ugqibe iifomsile ngeoli yeentlanzi. Kutheni? Kukho izizathu ezininzi. Izifundo zibonise ukuba iintsana ezincinciweyo ubuncinane ubuncinane kweenyanga ezili-9 zihlakaniphile. Ngenxa yokuba i-omega-3 ingena emzimbeni womntwana ngobisi lomama. Kunceda kakhulu ekuphuhlisweni kwengqondo, inkqubo yesantya kunye nentliziyo. Ngokutya okufakelwayo, umntwana unqatshelwe le nzuzo. Kwaye enye into: ukuba ungathathi ioli yeentlanzi, emva kokukhulelwa komngcipheko wokudakumba kwesithuba esiphezulu. Ingakumbi emva kokukhulelwa kwesibili (kunye nokulandeleka), ngakumbi ukuba akukho xesha elaneleyo phakathi kokukhulelwa.
Ngaba kunokwenzeka ukuba ungathathi amanqatha kumanqatha?
I-capsule enye yeoli yeentlanzi iqukethe malunga ne-kcal 20. Nangona kunjalo, le mali yeoli yeentlanzi kunzima ukufumana ubunzima. Izifundo zaqhutyelwa kwizigulane ezinezifo ezidityanisayo. Bamisela amaxabiso amaninzi eoli yeentlanzi. Abaphengululi kwiIyunivesithi yaseHarvard baphetha ukuba izigulane azithandi ubunzima, nangona ukuba yonke imihla bayidla ixabiso leoli yeentlanzi. Abanye babo baye balahlekelwa bunzima! Ukongezelela, ngexesha leemvavanyo ezilandelayo (eli xesha kwiimiceba), kwafunyanwa ukuba amagundane athola i-omega-3 acids alinganisa i-quarter engaphezu kwezo zinikwe inani elifanayo leekhalori ngokutya okuqhelekileyo (ngaphandle kwe-omega-3). Kunokucingelwa ukuba indlela umzimba isebenzisa i-omega-3 acids, inciphisa ukubunjwa kweethambo.
Iipropati ezisebenzayo ze-omega-3:
- Ukunciphisa umngcipheko wesifo senhliziyo (ukunciphisa i-cholesterol kunye noxinzelelo lwegazi).
- Zisetyenziselwa unyango lweenguqu ze-hormonal kunye ne-allergies.
"Ukuthintela ukuhlasela kwentliziyo kunye nomhlaza."
"Bomeleza ukukhuseleka."
- Kubalulekile ekuphuhliseni kakuhle kwengqondo.
- Unceda ngeengxaki zengqondo.
- Ezinye izazinzulu zithi amaxesha amaninzi e-dyslexia kunye nokuxinezeleka zihambelana nokungabikho kwe-omega-3 fatty acids.
Iimveliso eziqukethe i-omega-3 acids:
- Kwi-plankton kunye ne-algae. I-omega-3 acids equlethwe kuyo ingena emzimbeni wethu ngokuyinhloko ngeentlanzi, i-mollusks kunye ne-crustaceans, ezondla i-algae ne-plankton.
- Inani elikhulu le-omega-3 acids lifumaneka kwiintlanzi ezinamafutha. Iityebi ezininzi kwi-asidi zizo iintlobo zeentlanzi ezihlala emanzini ashisayo olwandle (ekuhlahleni): i-mackerel, i-herring, ityhuna, i-anchovies, i-salmon, i-sardines.
- I-concentration eninzi yama-acids kwi-flaxseed, i-walnuts ne-Brazil nuts, i-oil e-rapeseed, isipinashi kunye nezinye i-salads eluhlaza.
Ngoku uyazi ukuba yikuphi ukutya okuqukethe i-omega-3 fatty acids, ukhethe ukondla.