Umphakathi wanamuhla uyazi kabanzi ngokubaluleka kwesakhi esinjalo sokudla njenge-fatty acids. Yini ewusizo omega-3 - umbuzo wemvelo. Lesi sici singathuthukisa kakhulu impilo yonke yomuntu.
Izinzuzo ze-Omega-3
Izinzuzo zaleli fatty acid ziyaziwa kulabo abasebuntwaneni babhekene nesifiso esibi futhi babegcwele amafutha enhlanzi. U-Omega-3 awusizo nje kuphela ukukhula kwezinto eziphilayo, kodwa futhi nabantu abanalokhu noma ezinye izinkinga zempilo. Lesi sici singasetshenziswa nje kuphela njengomsizi ekwelapheni kwesifo, kodwa futhi njengesengezo esilula ukugcina ukusebenza okujwayelekile komzimba womuntu wonke.
I-omega-3 ithinta kanjani umzimba wethu:
- Thuthukisa umsebenzi we-cerebral ngokuqinisa isakhiwo se-cell membranes nokwandisa ukuqina kweminye yegazi.
- Ukuqiniswa kwezitho nezinhlelo ze-GIT.
- Ukulinganisela isimo sengqondo somuntu, kushiya izimpawu zokucindezeleka, ukukhathala okungapheli nokucindezeleka ngokomzwelo.
- Ukumiswa komfutho wegazi nokunciphisa amathuba okuba khona ngaphambi kwe-infarction.
- Ukuqinisa amasosha omzimba.
- Thuthukisa isizinda se-hormonal.
- Kukhona inzuzo ye-omega-3 yabesifazane: ukubhebhezela imibimbi encane, ukuqinisa isikhumba kanye nama-nail plate, ukuvuselelwa komzimba.
- Basiza ukugwema i-toxicosis ku-trimester yokuqala yokukhulelwa.
Yikuphi ukudla okuqukethe i-omega-3?
Kuyaziwa ukuthi ezinye izinto eziwusizo zikhiqizwa uhlelo lwe-endocrine. I-Omega-3, njengenye yezinhlobo ze-polyunsaturated acids, ibhekene nenkinga enkulu: ayihlanganiswa umzimba womuntu. Indlela kuphela yokuzithola ngokudla izitsha, ngakho-ke kuyoba usizo ukwazi ukuthi yiziphi imikhiqizo equkethe i-omega-3 okufanele ifakwe kwimenyu ukulungiselela izinto zayo:
- i-sunflower, i-linseed, i-rapeseed, i-corn, i-sesame, i-soybean namafutha omnqumo iqukethe i-omega-3;
- ama-flaxseeds;
- imikhiqizo ye-soy (ngaphandle kwezinguquko eziguquguqukayo);
- ushizi;
- amaqanda;
- i-omega-3 inhlanzi - inhlanzi olwandle nolwandle;
- amantongomane - umsedari, ama-alimondi, ama-cashews, ama-walnuts, ama-macadamia;
- zonke izinhlobo zokudla zasolwandle;
- inyama nembewu yamathanga;
- imifino - enemibala kanye namahlumela aseBrussels, broccoli;
- i-avocado;
- i-cod amafutha esibindi;
- imifino.
Kungani uthatha i-omega-3?
Yonke imithi, ukuze ukusetshenziswa kwabo kusetshenziswe, kufanele ithathwe ngokucophelela. Ngoba yiyiphi i-omega-3 ethathwa ngabesilisa nabesilisa - lo mbuzo ubuzwa yilabo abafuna ukuthola emikhiqizweni elula yezinto eziwusizo kakhulu. Kodwa, naphezu kwezinzuzo zalesi mkhiqizo kwabesifazane, kudingeke sikhumbule ukuthi lezi zinhlobo ze-polyunsaturated zithinta umsebenzi womzimba wonke umuntu. Futhi ukuqonda ukuthi kungani i-omega-3 iyasiza, ake sicabangele umphumela wayo emsebenzini wezitho nezinhlelo zomzimba womuntu.
Omega-3 ngezinwele
Ngokusho kocwaningi ososayensi, izinzuzo ze-omega-3 zokukhula kwezinwele ziyigugu. Lawa ma- polyunsaturated acids ahlinzeka ngemiphumela elandelayo:
- ukugqugquzela ukuthuthukiswa kwalabo follicle izinwele, okuyinto kuze kube yilapho besesimweni "sokulala";
- ukuqinisa i-bulb yezinwele, enqunywa ukubukeka okunempilo nokunembile kwezinwele;
- ukuvikelwa ekulimaleni komonakalo nomshini;
- ukuvimbela ukulahlekelwa kwezinwele okungavamile.
Omega-3 ngamalungu
Ukuqinisekiswa ngokwemithi ukuthi ukusetshenziswa kwamafutha e-polyunsaturated ama-acids kunganciphisa amathuba okuthuthukisa i-arthritis ne-arthrosis. Izinzuzo ze-omega-3 kwabesifazane namadoda ngokugcina impilo ehlangene ziphezulu kakhulu. I-PUFA yalesi sigaba isiza ukususa izinqubo zokuvuvukala. Uma udla ukudla nsuku zonke nokuqukethwe kwayo, ungabona ukuthuthukiswa kwesimo esihlangene nokunyuka kokuhamba. I-PUFA iyasiza ukuthatha nokugcina umbono obonakalayo kanye nempilo yesistimu yokuphefumula.
Omega-3 ngenhliziyo
Kuyaziwa ukuthi amakhemikhali e-cholesterol ayingozi kangakanani emsebenzini wesimo senhliziyo. I-Omega-3, izakhiwo zayo eziyingqayizivele, ukunciphisa ukuhlushwa kwe-lipids ohlelweni lomuntu lokujikeleza. I-PUFA idala umphumela wokulwa nokuvuvukala, ukunciphisa amathuba okuthuthukisa izifo zesisu zomzimba kanye nokusiza ukugwema ischemia, ukuhlasela kwenhliziyo nokuhlelwa kwe-arrhythmia. Uma ufaka ukudla kwakho kwansuku zonke okuqukethe ama-acids acids, ungakwazi ukuvumelanisa nokugcina izinga elifanele lomculo wenhliziyo.
I-Omega-3 yesikhumba
Isikhumba somuntu, ngandlela-thile, inkomba yombuso wezitho zangaphakathi nezinhlelo. Uma unezinkinga zezempilo, ungabona ngokushesha ushintsho kwisakhiwo nombala wesikhumba. I-Polyunsaturated acids ingumthombo wezinto eziwusizo ezingathuthukisa isimo senyama yonke, ngakho-ke iqiniso lokuthi ukusetshenziswa kwe-omega-3 kwesikhumba sobuso kuyasiza.
I-Omega-3 yesisindo sokulahlekelwa
Ukuqeda isisindo esinqunyiwe ngamafutha acids udinga ukwazi ukuthatha i-omega-3 isisindo sokulahleka, ngoba le nhlanhla isisiza ukubhekana nesisindo esiningi futhi lokhu kuyichaza elula: i-PUFA ifaka isandla ekushiseni ama-calorie anqwabelene futhi ivuselele ukuthuthukiswa kwesimetabolism, kanti ukulahleka kwalokhu Umzimba emzimbeni uholela ekubukeni kwama cell fat excess, ezifakwa ezindaweni ezivelele kakhulu zomzimba wethu: izinhlangothi, isisu, isisindo kanye nezinqulu.
I-Omega-3 yabadlali
Ukudla kwabantu abakhetha ukuphila okusebenzayo kufanele kube okucebile futhi okunomsoco ngangokunokwenzeka. Ukudla kwezemidlalo omega-3 - kuyasiza futhi kudingekile, ngoba le nto isiza abagijimi baphumelele ekuphumeleleni. Ngokusebenzisa ama-acids e-polyunsaturated, abantu abathintekayo ezemidlalo bathola umthombo ogcwele wokudla, okwenza kube nokwanda ekukhiqizeni ama-hormone. I-PUFA ikwandisa ukukhuthazela kanye nezwi elijwayelekile le-muscle, elihle lithonya izinqubo ze-metabolic, ziphuthumayo. Ukudla kwezemidlalo omega-3 - isici esibalulekile ekudleni kwabantu abachitha isikhathi esiningi ema-gyms nakuma-tapreadmills.
Isimiso se-omega-3 ngosuku
Imithi, efaka i-PUFA, inezimbonakaliso zombili zokusetshenziswa nokuphikisana. Njenganoma imuphi omunye umuthi ukwandisa umkhuhlane, i-omega-3 kufanele ithathwe ngokulingana okuthile, ngoba ukusebenza kwayo kuxhomeke kuyo, kungakhathaliseki ukuthi kuyasiza kithi noma cha. Ama-acids ama-acids alolu hlobo ayenomphumela omuhle, kubalulekile ukuwathatha ngokunembile:
- Ukudla nsuku zonke kwe-PUFA yamadoda - 2-4 amagremu;
- umkhuba wansuku zonke we-omega-3 kwabesifazane ulinganisa ngamagremu amabili ukuya kwamathathu;
- Izingane eziphakanyisiwe izinga lansuku zonke aliwona amagremu angaphezu kwamabili nengxenye.
Kumele uqaphele umthamo wokuthatha lesi sici kubantu abathintekayo ezemidlalo. Abakhi bomzimba bayelulekwa ukuba bafake amagremu ama-3 e-omega-3 ekudleni kwabo, kuyilapho amagremu amabili ale asidi anele ukugcina amasosha omzimba. Kubalulekile futhi ukwazi ukuthi ukudlula kwe-PUFA kungabangela ukuphazanyiswa ekusebenzeni komzimba, ngakho-ke abahlengikazi nodokotela abancoma ukuthi badle okungaphezu kuka-4 amagremu alo mzimba ngosuku.
I-Omega-3 - ukuphikisana
Naphezu kokuthi le nsimbi inezinhlobo eziningi zemiphumela emihle, i-omega-3, imiphumela emibi esizoyicabangela emva kwesikhashana, akuyona into engathandeki ukungenisa ekudleni kwakho uma unezinkinga zempilo ezilandelayo:
- umsebenzi wesibindi okhubazekile;
- i-hemostasis;
- ukwehluleka ukudoba izinhlanzi nezinye izingxenye eziyingxenye yamafutha e-polyunsaturated;
- ukudluliselwa kwezifo eziyinkimbinkimbi ezihlobene nokulimala okunzima;
- Ukungenelela okusheshayo kokuhlinzwa;
- Kuyinto engathandeki kakhulu ukuthatha i-PUFA ngesikhathi sokukhulelwa nokulahlwa.
Mayelana nemiphumela emibi, ukudlula ngokweqile kungabonakaliswa yizimpawu ezilandelayo:
- ukubamba izinhlanzi;
- ukuvula;
- isifo sohudo;
- isicasuli;
- ukuhlanza;
- ukuvuvukala kwe-mucosa emathunjini, okubhekene nokushaya kwenhliziyo nokuzwa okungajabulisi kulesisindo.
Ukuphendula umbuzo othi kungani i-omega-3 iyasiza, singasho ukuthi imikhiqizo enayo ekubunjweni kwayo ibaluleke kakhulu ekuqinisekiseni ukusebenza okujwayelekile kwazo zonke izinhlelo zesintu nezitho. Kudingeka ukulawula umthamo walesi sithako, ngoba imiphumela yokudlula ngokweqile kungenzeka ingabi mnandi kakhulu.