Omega-3: kungani kuyasiza? Omega-3 fatty acids: yini ewusizo, izindawo lapho imikhiqizo iqukethe khona

Imfashini yendlela yokuphila enempilo ihle kakhulu, kodwa ungabi nentshiseko kakhulu. Isibonelo, ukuxosha ama-pharmacy kuwo wonke amavithamini. Ngokuvamile ikakhulukazi eminyakeni embalwa edlule, okushiwo okuthiwa i-Omega-3, -6, -9. Ingabe konke kuyadingeka emzimbeni wethu, njengo-Omega-3? Kungani kubalulekile ukuthatha ama-acids amafutha futhi obani?

Yiziphi ama-acids angenayo i-insaturated?

Sonke siyazi ukuthi ukudla kunezigaba ezintathu eziyinhloko zezakhi: amaprotheni, amafutha kanye nama-carbohydrate. Kodwa akubona wonke umuntu owaziyo ukuthi yini ayisebenzisayo noma eyingozi. Ama-proteine kanye nama-carbohydrate yizona zokwakha zamaseli amaningi emzimbeni wethu, okwenza kubaluleke kakhulu. Kodwa sibheka amafutha njengento engadingekile nakancane futhi eyingozi (isisindo esiningi, ukuqina kwe-atherosclerosis, njll) ngobuhle nempilo. Kodwa kungani odokotela batusa izidakamizwa ezinjengamafutha enhlanzi noma i-Omega-3? Inani labo liphansi, futhi sivame ukuzinakekelwa.

Okokuqala, ngoba amafutha ayindawo yokugcina amandla emzimbeni wethu. Inani labo ekudleni komuntu onempilo kufanele libe okungenani ngama-40%. Ngaphandle kwalokho, zingumthombo wezakhi zamaseli, ngokusekelwe kwawo izimboni eziningi zakhiwe, okudingekayo ukuze kusetshenziswe ngokujwayelekile kwazo zonke izitho nezinhlelo.

Kodwa umphumela emzimbeni wamafutha uhlukile kakhulu. I-surplus ye- fatty acids egcwele equkethwe ekudleni kwesilwane iholela ezifweni zenhliziyo nokukhuluphala, nokuntuleka kwabo-ukoma kwezinwele nesikhumba, ukungahambi kahle nokukhathazeka okuvamile, ukucindezeleka.

I-Polyunsaturated fatty acids, efana no- Omega-3, i-Omega-6 no -9, ayinakuphulukiswa impilo yethu. Zihileleke ezinkambisweni eziningi zamakhemikhali emzimbeni. Kodwa okubaluleke kakhulu, kanye nalabo abalahlekile kakhulu, kubhekwa njengama-acme Omega-3. Okubalulekile ukuwasebenzisa - owaziwayo kakhulu kwabesifazane abakhulelwe nabomama abancane.

Iyini inzuzo ye-Omega-3?

I-Polymeaturated fatty acids i- Omega-3 inomthelela kakhulu ekusebenzeni kwemisebenzi kanye nezinhlelo zomzimba wethu:

• Isimo senhliziyo. Isilinganiso esanele salesi sakhi sinikeza izinga elivamile le-cholesterol egazini, okungukuthi, linciphisa izinga "elibi" elifakwa ezindongeni zezimpahla. Futhi, ukusebenzisa i-omega-3 ekwelapheni izinkinga zenhliziyo kunciphisa ingozi yezindwangu zamagazi, kwenza izitsha zihlale ziqinile futhi zinwebeka.
• Uhlelo lwe-Musculoskeletal. I- Omega-3, i-Omega-6 ingasetshenzisiwe ekunakekeni okungcono kwe-calcium, ngaleyo ndlela iqinisa izicubu zethambo, ivikele ukulwa ne-osteoporosis. I-Omega-3 ibuye ivikele amakhemikhali, yenza kube yinto ehamba phambili, okungukuthi, kuvimbela i-arthritis nezinhlobo zayo.
• Uhlelo lwesimiso. Njengoba kunomsoco omningi we-Omega-3 ekudleni komuntu, ukuxhumana phakathi kwamangqamuzana obuchopho obuchopho buphazamiseka, okubangela ukuthuthukiswa kwezifo ezifana nokukhathala okungapheli, ukucindezeleka, isifo schizophrenia, ukuphazamiseka kwe-bipolar kanye nabanye.
• Isikhumba, izinwele, izipikili zingokuqala ukubonisa ukuntuleka kwe-Omega-3. Kungani kubalulekile ukuthatha le vithamini kuma-capsules? Ngakho ungakwazi ngokushesha ukuthola umphumela wangaphandle: izinwele ziyeka ukuhlukanisa, ziba bushelelezi futhi zikhazimule, izimpumputhe ziyanyamalala ebusweni, futhi izipikili ziqinile futhi zibushelele.
• Abaningi be-oncologists bathi ukuntuleka kwe-omega-3 kungabangela umdlavuza webele, isifo se-prostate kanye ne-colon.

I-Omega-3 yabesifazane abakhulelwe nabantwana

I-polyunsaturated edingekayo yamafutha amaningi kakhulu kwabesifazane ngenkathi ye-vynashivaniya nokondla ingane. Ngesikhathi sokukhulelwa, bahlanganyela iqhaza ekusungulweni kobuchopho kanye nesistimu yesifo sezinzwa zomntwana, ngakho-ke umzimba wesifazane unikeza ingane cishe ngo-2 amagremu ka-Omega-3 nsuku zonke. Ama-capsules ngamafutha enhlanzi yemvelo noma ama-asidi akhiwe kule ndawo azosebenza kahle, ngoba kunenkinga ukuqinisekisa ukutholakala kwemali edingekayo yamavithamini ngokudla, ikakhulukazi nge-toxicosis.

Uma unganikeli owesifazane okhulelwe onesizinda esidingekayo se-Omega-3, khona-ke kungenzeka kube nosongo lwe-toxicosis ephuzile, ukuzalwa ngaphambi kwesikhathi nokucindezeleka.

Izimpawu zokuntuleka kwe-omega-3 fatty acids

Isibonakaliso esicacile kunazo zonke sokuntuleka kwe-polyunsaturated fatty acids i-Omega-3 ukuwohloka kwesikhumba sezinwele nezipikili. Izinwele ziba buthakathaka futhi zomile, kanti ukuhlukaniswa kuphelile futhi kuphelile. Ama-acne ebusweni, ahlambalaza futhi ahlunga esikhumbeni angabuye akhulume ngokuntuleka kwaleli asidi emzimbeni. Izipikili ziqala ukwehlukanisa futhi ziphule, ziba buthakathaka futhi zibe nzima.

Ezinye izimpawu zihlanganisa isimo sokucindezeleka, ukuqotshwa, ubuhlungu obuhlangene, umfutho wegazi ophakeme.

Izinga lansuku zonke

Uma kunquma ukudla kwansuku zonke kwe-Omega-3 (amakhemikhali uzoba noma asetshenziswe ngokudla - akunandaba), kufanele kukhunjulwe ukuthi la ma-acids awahlanganisi umzimba, ngakho-ke, kufanele sithole njalo isitoreji sonke ngaphandle. Nsuku zonke umuntu onempilo kufanele athole kusuka ku-1 kuya ku-2,5 amagremu we-polyunsaturated fatty acids Omega-3 no-4 kuya ku-8 amagremu ka-Omega-6.

Ngesikhathi sokukhulelwa nokuncelisa isidingo somntwana se-Omega-3 ukwanda ku 4-5 amagremu ngosuku. Ngaphezu kwalokho, inani elinconywayo lamalungiselelo elisekelwe omega-3 (imiyalelo yokusetshenziswa kufanele ihlolwe ngempela) ukwanda kwamacala alandelayo:

• Esikhathini esibandayo;
• Nezifo zenhliziyo (isifo somfutho wegazi, isifo sokuqina kwegazi);
• Ngokucindezeleka kwengqondo, ukucindezeleka;
• Ukwelashwa komdlavuza.

Ehlobo nangaphansi kokunciphisa kwengcindezi yokunciphisa umzimba, kunconywa ukuba ukhawulele wena kumikhiqizo equkethe i-Omega-3.

Imikhiqizo enokuqukethwe okuphezulu kwe-Omega-3

Kunezigaba ezintathu eziyinhloko zemikhiqizo equkethe isilinganiso esiphezulu se-polyunsaturated fatty acids. Lawa amafutha yemifino, inhlanzi kanye namantongomane. Yiqiniso, i-Omega-3 itholakala kwezinye ukudla, kodwa ngobuningi obukhulu. Imininingwane eminingi mayelana nokuqukethwe kwama-polyunsaturated fatty acids i-Omega-3 ku-100 amagremu wemikhiqizo etholakalayo kithi izotshela itafula.

Kakhulu ukugcinwa kwezidakamizwa eziwusizo nezomsoco kulabo noma eminye imikhiqizo kuncike endleleni yokulima, ukulungiselela nokusetshenziswa. Isibonelo, uma udoba usawoti noma udoti, lonke u-Omega-3 ulahlekile, kepha ukugaya amafutha kugcina amafutha acids.

Ngakho-ke kubaluleke kakhulu ukulandela ukudla kuphela, kodwa futhi nokulandela ukupheka.

Omega-3: imiyalo yokusetshenziswa

Uma usenquma ukugcwalisa umthamo we-fatty acids emzimbeni ngosizo lwezidakamizwa zamakhemikhali, kungcono ukubonana nodokotela wakho futhi ufunde imiyalelo yempendulo ephakanyisiwe.

Indlela ejwayelekile yokusebenzisa yonke imithi equkethe i-Omega-3 (intengo ixhomeke kwikhwalithi yezinto eziwusizo futhi iqala ukusuka kumaki we-ruble angu-120 iphakheji ngayinye), ihilela izinketho ezimbili - ukwelashwa nokuvimbela.

Uma kukhona ukulahlekelwa kwala mafutha amaningi emzimbeni, isidakamizwa kufanele sithathwe ama-capsules 2-3 ngosuku emva kokudla kwenyanga. Isiphakamiso sesidakamizwa singase sihluke emithonjeni enqunywe imiyalelo, kuye ngesimo sesiguli.

Ukuze uvikeleke, wonke umndeni ungathatha isidakamizwa nge-Omega-3 ngenkathi ebandayo, ewusizo ezinganeni ezingaphezu kweminyaka engu-12 ubudala futhi abadala ukuba bathathe i-capsule engu-1 ngosuku ngezinyanga ezintathu. Ingane esemncane kufanele inqunywe udokotela wezingane.

Ukungafani

Ngokuqapha futhi ngaphansi kokuqondwa kukadokotela kufanele athathe imithi nabantu abangu-Omega-3 abanezinso, isibindi nesisu, kanye nokuguga.

Amalungiselelo anjalo awavunyelwe:

• Lapho i-allergen ihamba ngamafutha;
• Ngokwehluleka kokuqamba amatshe kanye namatshe ebhodini noma ngesinye;
• Ngesikhathi sokusebenza kwesifo sofuba;
• Ezifo zegciwane le-thyroid.

Ungasebenzisa kanjani ama-acid acids?

Yiqiniso, izinto eziningi eziwusizo namavithamini zitholakala emikhiqizweni emisha noma ngaphansi kokwelashwa okuncane. Okufanayo kusebenza kumikhiqizo enokuqukethwe okuphezulu kwe-Omega-3, okuyinto ewusizo ukugcina lemithetho elandelayo:

• Amafutha omquba asetshenziselwa amasaladi, njengoba ngesikhathi sokudoba, iningi lamanoni acids lizobhujiswa. Ngendlela, gcina amafutha esangeni - emabhodleleni weglasi elimnyama.
• Imbewu ye-Flax nayo ingcono ukungeza ama-saladi angaphilile noma njengenkathi yokudla esilungisiwe.
• Inhlanzi kufanele ikhethwe eluhlaza, hhayi efriziwe.
• Njengoba udle ama-5-10 ama-walnuts, uzoqinisekisa isilinganiso se-Omega-3 nsuku zonke.

Khumbula ukuthi izinga eliphezulu nokudla okunempilo liyakwazi ukusihlinzeka ngokugcwele ngama-acids e-polyunsaturated fatty. Ngokudla okwenzelwe kahle, akukho mithi eyengeziwe edingekayo.