I-omega-3 polyunsaturated fatty acids yinto engenziwanga kabusha emzimbeni wethu, ngakho-ke kumele ifike nokudla. Omunye wemithombo engcono kakhulu ye-omega-3 iyinamafutha enhlanzi , yingakho abanye abantu basebenzisa la magama njengama-synonyms, ngoba ngemuva kokukhuluma ngomunye walaba ababili, owesibili uvela ngokuzenzakalelayo. Okokuqala, ake sidwebe umngcele omncane kodwa ongaguquki phakathi kwale mibono emibili.
Umehluko ngu
Amafutha okudoba ayinawo omega-3 fatty acids kuphela (i-eicosapentaenoic ne-docosahexaenoic), kodwa futhi namavithamini A no-E. Nakuba, ake singaphikisani, isenzo se-omega-3 fatty acids sichazwa kakhulu.
Ngokuqondene ne-omega-3, kunezinye izinhlobo ze-asidi, ezitholakala kuphela ezitshalweni - linoleic acid. I-asidi i-linoleic iyagcwala kakhulu kunezibili zokuqala, ngakho-ke umthombo ongaguquki futhi onokwethenjelwa we-omega-3 kufanele ube, okokuqala, ukudla okuqukethe amafutha wezinhlanzi.
Izinzuzo
Iqiniso lokuthi i-Omega-3 iyasiza eyaziwa kuwo wonke umuntu ngaphandle kokungafani, ngenxa yalokhu awudingi ngisho nokuba yisazi emhlabeni wezempilo, ukufaneleka nokudla. Eqinisweni, ulwazi mayelana nezinzuzo zezinhlanzi lufakwe kithi hhayi nje amashumi eminyaka ngenxa ye-omega-3 equkethwe kuso. Izakhiwo eziwusizo ze-omega 3 kunzima kakhulu ukulingana nohlaka lwenkulumo ebhaliwe, kodwa sizozama ukwenza lokhu okungenani ngokukhululekile:
- unomphumela wokulwa nokuvuvukala;
- Isheshisa umzimba;
- ukwandisa isilinganiso sesisindo esomile uma kuqhathaniswa nobunzima be-fat;
- kunciphisa ukucindezelwa komzimba;
- ithuthukisa isikhumba neso;
- kunciphisa i-viscosity yegazi;
- kunciphisa isenzo se-cortisol ye-hormone - i-hormone yokucindezeleka;
- Usiza ukuqhutshwa kwemizwa yezinzwa;
- ukhonza ngokuthi "ukudla" okuhle kakhulu kobuchopho;
- ihlisa i-cholesterol egazini;
- ukwandisa ukuzwela kwi-insulin, ngokunciphisa umzimba we-carbohydrates;
- Isebenza njengendlela yokuvimbela kanye nekhambi elihle lokuthola zonke izifo.
Ngokusekelwe kulokhu okushiwo ngaphambili, kulula ukuqagela izinzuzo ze-omega-3 kubagijimi, ikakhulukazi ekutholeni ama-muscle mass and fat burning.
Kwabesifazane
Ngeke ukwazi ukusho ngomphumela ozuzisayo we-omega-3 kubesifazane okungenani amagama ambalwa.
Inzuzo ye-omega-3 yabesifazane yilawa mafutha angenalutho ayinciphisa ukubonakaliswa kwesici esithi "umlingiswa wobuciko" njengesimo sengqondo.
Amafutha e-Pharmaceutical Fish
Amafutha enhlanzi, athengiswa kuma-pharmacy, ahlukile, ngaphezu kwakho konke, ngezindleko eziphakeme. Uma uhlola okuqukethwe kwe-omega-3 ngokwayo ku-capsule ngayinye, kuvela ukuthi yi-1/10 yokujwayelekile (ngezinga lika-1 g, lokhu kuzoba ngu-0.1 g / i-capsule). Ngenxa yalokho, ukumboza imfuneko yansuku zonke, kuzodingeka udle ama-capsules ayishumi, okulingana nawo wonke amaphakheji.
Kuyinto eshibhile kakhulu futhi ejabulisa kakhulu ukucebisa ukudla kwakho nezinhlanzi zasolwandle. Ukudla kufanele kube izikhathi ezingu-4-5 ngesonto.
Ukudla kwezemidlalo
Okuqukethwe okuhle kakhulu kwe-omega-3 kubonisa i- flaxseed oyela . Kodwa-ke, isithiyo ekusetshenzisweni kwayo kwansukuzonke yinkimbinkimbi yesitoreji - i-omega-3 ikhipheka kakhulu kalula, futhi emva kwalokhu inqubo, iba yingozi kuma-radicals ezempilo. Ngamafutha aqoshiwe, ama-omega-3 oxidizes kusukela ekukhanyeni, emoyeni nasezingeni lokushisa. Emazweni amaningi ngalesi sizathu, ukuthengiswa
Kubantu abanomzimba okhulayo futhi, ngokufanele, badinga isidingo se-omega-3, kungcono ukugcwalisa izimpahla zayo ezivela emdlalweni wezemidlalo, ikakhulukazi uma lo mqeqeshi engeyona fan yokudla kwezinhlanzi.
Noma iyiphi into ewusizo ingenziwa yingozi. Yilokho ososayensi abazama ukukwenza lokho okwesabisa abantu ngaphandle kwezindaba ze-mercury kwezinye izinhlanzi. Uma sibhekana nombuzo ngale ndlela, ke-ke, abantu kufanele bashintshe ekudleni okufakwe emakhazeni. Kodwa ingabe lokhu kuzoba usizo kakhulu kunezinto ezicatshangelwayo ze-mercury kuzo zonke izinhlanzi ezinkulungwane?