Mafuta ogulitsa kulemera

Aliyense amadziwa za ubwino wa mafuta a nsomba. Mu mafuta a nsomba muli omega-3 mafuta acids, phosphorous, ayodini, mavitamini ndi zinthu zina zothandiza. Mankhwalawa amaperekedwa kwa aliyense: ana, akuluakulu, anthu okalamba. Amagwiritsidwa ntchito popewera ndi kuchiza matenda ena. Komanso, mafuta a nsomba amathandiza kuchepetsa kulemera.

Timayaka mafuta molondola

Mtsikana aliyense amadziwa momwe zimakhalira zovuta kuchotsa mafuta omwe amapezeka m'chiuno, matako, mimba. Nthawi zina ngakhale zakudya zolimbitsa thupi komanso zochita zolimbitsa thupi sizipereka zotsatira. Ngakhale atatha kutaya makilogalamu angapo, amachedwa kubwerera. Choncho, ndikofunikira kuti muchepetse thupi. Ndikofunikira kusankha njira yolemetsa, yomwe ingathandize kuchepetsa thupi m'thupi.

Ndi anthu ochepa chabe amene amadziwa kuti mukamagwiritsa ntchito mafuta a nsomba mumatha kuchepetsa thupi kwambiri mofulumira ngati mutapereka zakudya zamagazi kapena mapuloteni. Inde, munthu sangathe kuyembekezera kuti pogwiritsira ntchito mankhwalawa mungathe kudya chirichonse ndipo nthawi yomweyo mulemere masabata angapo. Muyenera kuyandikira njira yochepera thupi molondola. Pochita izi, tenga mafuta a nsomba, kuchita masewero olimbitsa thupi ndikudya bwino.

Mtengo wa tsiku ndi tsiku

Masiku ano, madokotala ambiri sagwirizana kuti tsiku lililonse kudya mafuta a nsomba. Mwachitsanzo, American Association imati tsiku lina silingadyeko kuposa magalamu awiri. Nambala iyi ndi yokwanira. Akatswiri ena amanena kuti munthu ayenera kudya gramu imodzi pa gawo limodzi la mafuta osakaniza. Koma izo ndi zochuluka kwambiri. Kuonjezera apo, mavitamini ochulukirapo angapangitse hypervitaminosis. Choncho, kuti mudzizisankhire nokha mlingo wa mankhwalawa, funsani dokotala.

Ngati thupi lanu siliposa mapaundi makumi awiri, ndiye tsiku lomwe mumadya ma gramu awiri a nsomba musanadye chakudya. Ndiko, pafupifupi magalamu asanu ndi limodzi pa tsiku adzamasulidwa. Komabe, mlingo wolondola kwambiri uyenera kuwerengedwa kuchokera ku zosowa ndi thupi la thupi.

Ngati mumakhala ndi moyo wathanzi, yendani mumlengalenga, mukhale bwino, mutenge masewera olimbitsa thupi, mutenge mafuta a nsomba, mukhoza kutaya makilogalamu anayi pamwezi. Pachifukwa ichi, simungalepheretseretu kudya zakudya zamtundu wa mafuta komanso zapamwamba.

Samalani kwambiri. Musamamwe mankhwala awa pa njala ya njala, chifukwa ikhoza kuchititsa munthu kudziletsa. Komanso n'zosatheka kuti nthawi zonse muzidya mafuta a nsomba. Tiyenera kutenga mapulogalamu. Kutalika kwa maphunziro a chaka chimodzi ndi masiku makumi atatu. Pambuyo pake, muyenera kupuma kwa miyezi inayi.

Ndani akulimbikitsidwa kuti adye mafuta a nsomba?

Ndi bwino kugwiritsa ntchito nsomba mafuta nthawi ndi nthawi, osati kwa akulu okha, komanso kwa ana. Komabe, mankhwalawa ndi othandiza kwambiri m'nyengo yozizira, pamene munthu nthawi zambiri amadwala mavitamini, chifukwa amadya masamba osachepera ndi zipatso ndikugwiritsa ntchito zakudya zambiri, zophika nyama ndi zina zotero. Mwazinthu izi, sitingapeze zinthu zonse zofunika. Choncho, mafuta a nsomba adzakhala mthandizi wofunika kwambiri. Iye sangalole kuti asiye kuwonjezera ma calories pambali, komanso kuti azidzaza thupi ndi mavitamini ndi zinthu zopindulitsa.

Komanso, madokotala amalimbikitsa kugwiritsa ntchito mankhwalawa kwa anthu omwe ali ndi vuto la maso, mano. Amathandiza kwambiri atsikana omwe ali ndi misomali yofooketsa, tsitsi lawo limathyoka komanso kupuma.

Kusagwirizana ndi kugwiritsira ntchito nsomba mafuta

Ngati mwasankha kutenga mafuta a nsomba kuti muwonongeke, yesetsani kukambirana ndi dokotala wanu. Mankhwalawa sangagwiritsidwe ntchito ndi anthu omwe ali ndi vuto la chithokomiro, impso, ndipo sangathe kutengedwa ndi omwe ali ndi chifuwa chachikulu kapena omwe ali ndi mavitamini D oposa matupi awo.

Tiyenera kuzindikira kuti mankhwalawa angayambitse vuto lalikulu. Kawirikawiri, anthu amalephera kusuta mafuta. Ngati patatha maola angapo mutatha kumwa mankhwalawa mumamva kuti ndizozunguza, phokoso losokoneza bongo, padzakhala kuthamanga kapena kuyabwa pa thupi, nthawi yomweyo yesani kutenga nsomba mafuta. Ngati zizindikiro zikupitirira tsiku lonse, funsani dokotala mwamsanga kuti musapewe mavuto aakulu.

Pokhapokha ngati adokotala akulembera mankhwala ochepa, amaloledwa kutenga mafuta a nsomba kwa anthu omwe amavutika ndi mtima, m'mimba, chiwindi kapena matenda a m'mimba. Komanso mosamala, mankhwalawa ayenera kutengedwa ndi amayi amtsogolo komanso amayi omwe akulera akazi.

M'madera oopsa omwe ali ndi odwala oopsa. Ngati sichidya bwino, mafuta a nsomba akhoza kuchepetsa kuthamanga kwa magazi. Simungagwirizane ndi mafuta a nsomba ndi mavitamini ena kapena mankhwala, chifukwa choti simungathe kuzidziwa. Nthawi zambiri, muyenera kukaonana ndi dokotala.

Momwe mungasankhire mafuta a nsomba

Zikuwoneka kuti palibe chophweka kusiyana ndi kusankha mafuta a nsomba. Komabe, wina ayenera kuganizira kuti mankhwalawa ndi amodzi. Ndipo mankhwala opanga osiyana akhoza kukhala ndi zotsatira zosiyana pa thupi lathu. Gulu lirilonse liri ndi zipangizo zamakono zopangira mapiritsi ndi mafuta a nsomba. Ndipo si matekinoloje onse amatsimikizira khalidwe lapamwamba. Choncho, pamene mukugula, onetsetsani kuti mumvetsetse:

Kupezeka kwa chiphaso

Pa pempho lanu ku pharmacy aliyense muyenera kupereka kalata ya mankhwala, zomwe zimatsimikizira kuti ndi zotani zomwe zimagwiritsidwa ntchito komanso kuyenera kukhazikitsidwa. Kalatayi imayenera kuwonetsa zomwe mafuta a nsomba amaphatikizapo: zomwe zimapangidwa, zinthu ndi zowonjezera.

Kulemba ndi kulemba

Onetsetsani kuti mutenge mafuta ndi nsomba zonse zomwe mwalembapo. Wopanga aliyense ayenera kufotokozera zokonza, cholinga, zotsatira ndi zina zotero. Ngakhale zomwe capsules ndi mankhwala amapangidwa, ziri ndi ntchito yofunikira, zonse phindu la mankhwala ndi mphamvu yake. Mwachitsanzo, nsomba ya gelatin ndi yabwino komanso yokwera mtengo kusiyana ndi nyama ya gelatin.

Ponena za phukusi palokha, zomwe zimakonda ndi kupereka zinthu zomwe zodzazidwa mu mtsuko wa galasi wopangidwa ndi magalasi amdima. Chinthuchi n'chakuti kuwala kwa dzuwa kumakhudza kwambiri Omega-3 fatty acids, yomwe imapezeka mu mafuta a nsomba. Komanso botolo liyenera kutseka mwamphamvu.

Mtundu wa wopanga

Wotchuka kwambiri wopanga, wotsika mtengo wake. Aliyense amadziwa izi. Koma, monga lamulo, ndi odziwika bwino omwe amapanga zinthu zabwino.

Tsiku lomaliza

Onetsetsani kuti mwayang'anitsitsa tsiku lomaliza la mankhwala. Pafupipafupi, masamu a moyo wa mafuta a nsomba ndi zaka ziwiri kuyambira tsiku limene amapanga. Mulimonsemo musagwiritse ntchito mankhwala ngati atatha. Iwo akhoza kudzipha okha. Choncho, kugula mafuta, onetsetsani kuti mutsimikiza kuti muli ndi nthawi yogwiritsa ntchito mpaka tsiku lomaliza.

Monga mukuonera, mafuta a nsomba ndi othandiza kwambiri. Zingagwiritsidwe ntchito pazinthu zosiyanasiyana: Kuwongolera chitetezo chokwanira, kuchiza matenda ena, pofuna kupeŵa kuchepa kwa vitamini. Ndipo chofunikira kwambiri - mothandizidwa ndi mafuta a nsomba mungathe kuchotsa mapaundi angapo. Komabe musaiwale kuti kuti muchepetse thupi, sikokwanira kumwa mafuta okhawo. Ndikofunika kutsogolera moyo wathanzi, kuchita masewero olimbitsa thupi ndikudya bwino.