Zonsezi zinayamba ndi kafukufuku ku Greenland. Zinaoneka kuti a Eskimos omwe amakhala kumeneko amakhala ndi cholesterol chochepa m'magazi awo. Amakhala ndi atherosclerosis kawirikawiri, matenda a myocardial infarction, matenda oopsa - matenda okhudzana ndi cholesterol. Ochita kafukufuku anapanga mfundo yomveka bwino. Popeza Eskimos amadya pafupifupi magalamu 16 a mafuta a nsomba tsiku ndi tsiku, izi zikutanthauza kuti ziyenera kukhala ndi zotsatira zabwino pamtima ndi mitsempha ya magazi.
Masiku ano, akatswiri a cardiologist padziko lonse amadziwa kuti omega-3 fatty acids yomwe imakhala mu mafuta a nsomba imachepetsa chiopsezo cha imfa kuchokera ku matenda a mtima ndi pafupifupi 30 peresenti. Izi ndizo zotsatira zenizeni. Choncho, ngati m'banja lanu munali matenda oterewa, onetsetsani kuti mutenga mafuta a nsomba mokwanira. Ndipotu, imalimbitsa mtima wathu! Choncho, m'pofunika kudya zakudya zomwe zili ndi omega-3 fatty acids.
Chakudya cha ubongo.
Si chinsinsi kuti malingaliro onse apamwamba kwambiri pa zamankhwala amayesedwa pa makoswe a laboratory. Pamene ma omega-3 acids anachotsedwa pa zakudya za makoswe oyesera, patatha masabata atatu adasiya kuthetsa mavuto atsopano. Kuwonjezera apo, iwo anali ndi mantha chifukwa cha zovuta. Chinthu chomwecho chikuchitika kwa anthu. Ofufuza a ku Israel amatsimikizira zimenezi. Kupambana kwa chithandizo cha kuvutika maganizo mothandizidwa ndi mafuta a nsomba kunayesedwa motere. Zotsatira za thupi la placebo zinkafanizidwa - kawirikawiri mafuta a azitona (osati omega 3) - ndi mafuta oyeretsa nsomba (omega olemera 3). Kwa milungu itatu, oposa theka la ovutika maganizo omwe amamwa mafuta a nsomba amachotsa kuvutika maganizo kwathunthu kapena mawonetseredwe ake adachepa kwambiri. Maphunziro ena adatsimikiziranso kuti anthu omwe ali ndi matenda ovutika maganizo ndi ovutika maganizo amakhala ndi zigawo zochepa za DHA (mmodzi wa omega-3) m'magazi. Pakalipano, kafukufuku ambiri amakhulupirira kuti nsomba zamphongo zingathandize kuthetsa kuvutika maganizo, kusasamala, nkhawa, kusowa tulo. Zivomerezani - nsomba yophika bwino imakhala yosangalatsa kuposa mapiritsi ochepetsetsa ochepa.
Nchifukwa chiyani izi zikuchitika? Yankho lake likuwoneka lophweka: khungu lathu la cerebral cortex ndi 60 peresenti ya mafuta acids DHA (docosahexaenoic acid). Nanga n'chifukwa chiyani mafuta a nsomba amachiza matendawa? Tsoka ilo, ndizo zonse za ndalama. Omega 3 fatty acids ndi mankhwala a chilengedwe ndipo chotero sangathe kukhala wovomerezeka. Motero, mafuta a nsomba sizothandiza kwenikweni makampani akuluakulu opanga mankhwala. Ziri zotsika mtengo ndipo sizibweretsa phindu lalikulu. Choncho, ndalama zowonjezera kafukufuku ndi malonda ndizochepa.
Sikuti nsomba zonse zimathandiza.
Nsomba, zomwe zimakula pamapulasi a nsomba, zili ndi omega-3 acids pang'ono kuposa nsomba zomwe zimagwidwa mu malo osungirako nyama. Zonsezi ndi za zakudya zosiyanasiyana. Ma omega-3 acids amalowetsedwa m'magulu aang'ono omwe amapezeka m'madzi amadzi. Ndipo pa minda ya nsomba, zakudyazi zimakhala ndi zovuta zambiri. Pitani ku sitolo ndi kuyerekeza: nsomba "zakutchire" ndi yamtengo wapatali kwambiri kusiyana ndi wamkulu. Koma mumavomereza - thanzi lathu ndi thanzi lathu la anthu pafupi ndi ife ndi lamtengo wapatali! Ngati n'kotheka, idyani nsomba zatsopano - monga Chijapani. Nthawi yofiira ndi yozizira ya nsomba za omega-3, mafuta amathandiza oxidize ndi kutaya katundu wawo wamtengo wapatali. N'chimodzimodzinso ndi nsomba zamzitini. Werengani zambiri pa malemba mosamalitsa. Chifukwa nthawi zina nsomba zimakhala zochepa kwambiri musanatungidwe, ndipo zimakhala ndi ma acidi omega-3 ochepa. Komabe, sidini zamchere, monga lamulo, zimapanga pamadzi ogwiritsa ntchito nsomba ndipo sizingatheke.
Mafuta abwino a masamba.
Kawirikawiri mafuta a mpendadzuwa ali ndi omega-6 fatty acids ambiri. Ndipo, mwachitsanzo, nsalu ndi omega-3 acids. Mankhwalawa ndi othandiza komanso ofunikira thupi. Koma ngakhale mayina ofanana, cholinga chawo n'chosiyana. Omega-3 yanenedwa zambiri, koma omega-6s ndizofunikira kwambiri pa ziwalo za maselo. Nutritionists amasonyeza kuti, mwachidziwitso, ife molakwika kusankha mafuta mafuta mu chakudya chathu. Chiŵerengero cha mafuta a masamba ndi omega-6 ndi mafuta ndi omega-3 chiyenera kukhala chiwerengero cha 4: 1 - 5: 1. Pakalipano, ziŵerengero zimasonyeza kuti chakudya chathu n'chosiyana kwambiri ndi zomwe zatchulidwa. Pa supuni imodzi ya kugwiriridwa kapena mafuta omega-3, pali 10 kapena 20 makapu a mafuta a mpendadzuwa (omega-6). Izi zili choncho chifukwa mankhwala opangidwa ndi omega-6 amapezeka mosavuta. Komanso, iwo ndi otchipa kwambiri. Mudzawapeza mu mafuta a mpendadzuwa, chimanga, soya komanso nyama. Pa dzanja limodzi ndizabwino kuti muli ndi izi. Koma mbali ina, muyenera kuchita china chake kuti muone kuti chiŵerengero cha omega-6 ndi omega-3 chikugwirizana ndi zoyenera.
Mwachitsanzo, mungapange kusintha pang'ono mu khitchini: m'malo mwa mafuta a mpendadzuwa (omega-6) ndi mafuta opatsirana (omega-3), kapena mafuta (alibe mankhwala ambirimbiri, choncho samaswa chiwerengero pakati pawo ). Musaiwale kuti pang'onopang'ono kuchepetsa kudya kwa mafuta ndi kirimu. Chifukwa chakuti ali ndi nthenda yochuluka kwa ife okhutira mafuta acids, omwe amalepheretsa kuyamwa kwa omega-3. Kodi simukudziwabe kuti kusintha kwa zakudya ndibwino? Ndiye ganizirani kuti ubongo wanu ndi injini, m'malo mogwira ntchito yapamwamba kwambiri mafuta akukakamizidwa kuti "adye" mawonekedwe a mafuta. Udzapita kutali bwanji?
Nsomba kapena mafuta a nsomba?
Kugwiritsa ntchito omega-3 fatty acids kwa amayi m'dziko lathu ndikutsika kwambiri. Mlingo wathu wa tsiku ndi tsiku uyenera kukhala wa 1 mpaka 2 g (ndipo, ngati mukufuna kuchotsa kuvutika maganizo - 2-3 g). M'madyerero athu ayenera kukhala 2-3 nsomba za mafuta pa sabata, kulemera kwathunthu 750 G. Osati mkazi aliyense pazifukwa zingapo angathe kuthetsa vutoli. Vutoli likhoza kuthetsedwa ndi mafuta a nsomba mu makapisozi. Ndizochita zachilengedwe zomwe sizimayambitsa kununkhira kwa fungo lapadera ndi kulawa.
Kufunika kwa mavitamini B, C ndi E.
Kodi munayamba mwalingalirapo kuti mu thupi pangakhale kusowa kwa omega-3, ngakhale mutagwiritsa ntchito mankhwala ovomerezeka nthawi zonse? Choyamba, mowa umatha kwambiri ntchito ya omega-3. Chachiwiri, kusowa kwa mavitamini ndi minerals ena kumachepetsa kwambiri kuyamwa kwa omega-3 acids. Mavitamini omwe amathandiza kuchepetsa kagayidwe kake, komanso kuyamwa kwa omega-3 ndi mavitamini B, C, ndi E. makamaka makamaka vitamini E amafunika ngakhale ngakhale pang'ono kuchepetsa omega-3 oxidation.
Zoona zonse za nkhuku mazira.
Zaka zingapo zapitazo m'magazini a zachipatala adafalitsa uthenga kuti mazira a nkhuku m'mapulasi a nkhuku ali ndi omega-3 acids mochuluka kuposa mazira a nkhuku zamudzi. Pambuyo pake, nkhuku za kumudzi zimadya chakudya chachilengedwe ndikukhala ndi ufulu wosuntha. Choncho, ngati n'kotheka, gwiritsani ntchito mazira "mudzi". Komanso lero mungathe kugula mazira m'mapadera apadera a zakudya zathanzi, opangidwa ndi omega-3 acids. Mwa njira, kupindulitsa ndi njira yophweka - mu zakudya za nkhuku mumakhala nkhuku kapena mafuta.
Kuthandiza mayi wamng'ono.
Ngati mukufuna kubereka mwana wathanzi, muyenera kuyamwa ma capsules ndi mafuta a nsomba. Chifukwa chiyani? Pali zifukwa zingapo. Kafukufuku wasonyeza kuti ana akuyamwitsa kwa miyezi 9 ndi anzeru kwambiri. Chifukwa omega-3 amalowa m'thupi la mwana ndi mkaka wa mayi. Zimathandiza kwambiri kuti ubongo, chigawo chachikulu cha mitsempha ndi mtima. Kudyetsa chakudya, mwanayo amalephera kupindula. Ndipo chinthu chimodzi chokha: ngati simutenga mafuta a nsomba, mutatha kutenga mimba, chiopsezo chotenga matenda a postpartum ndi chapamwamba. Pambuyo pa mimba yachiwiri (ndi yotsatira), makamaka ngati palibe nthawi yokwanira pakati pa mimba.
Kodi n'zotheka kuti musadye mafuta?
Msuzi umodzi wa mafuta a nsomba uli ndi pafupifupi 20 kcal. Komabe, mafuta ochulukawa ndi ovuta kulemera. Maphunziro anachitidwa pa odwala matenda a manic-depression. Ankalamula mafuta ochuluka kwambiri a nsomba. Ochita kafukufuku ku yunivesite ya Harvard anatsimikizira kuti odwala salemera, ngakhale kuti tsiku lililonse amawononga mafuta ambirimbiri a nsomba. Ena a iwo adataya kulemera! Kuonjezerapo, pamayesero otsatila (nthawi ino mu mbewa), adapeza kuti mbewa zomwe zinalandira omega-3 acids zinalilemera kotala pang'ono kuposa zomwe zinapatsidwa chiwerengero cha ma calories omwe ali ndi chakudya choyenera (popanda omega-3). Zingaganize kuti momwe thupi limagwiritsira ntchito omega-3 acids, limachepetsa kupanga mapangidwe a adipose.
Zopindulitsa za omega-3:
- Kuthetsa chiopsezo cha mtima wamtima (kuchepetsa cholesterol ndi kuthamanga kwa magazi).
- Zimagwiritsidwa ntchito pochiza kusintha kwa mahomoni ndi kudwala.
"Amapewa matenda a mtima komanso khansa."
"Zimalimbitsa chitetezo chokwanira."
- Ndizofunika kuti ubongo ukhale wabwino.
- Amathandiza ndi mavuto a m'maganizo.
- Asayansi ena amanena kuti kawirikawiri vuto la dyslexia ndi kuvutika maganizo limakhudzana ndi kusowa kwa omega-3 fatty acids.
Zida zomwe zili ndi omega-3 acids:
- Mu plankton ndi algae. Ma omega-3 acids omwe amapezeka mwa iwo amalowa m'thupi lathu makamaka pogwiritsa ntchito nsomba, mollusk ndi crustaceans, zomwe zimadyetsa algae ndi plankton.
- Ambiri omega-3 acids amapezeka m'nyanja yamchere. Mitundu yambiri ya nsomba ndi mitundu yosiyanasiyana ya nsomba zomwe zimakhala m'madzi ozizira (kutsika): mackerel, herring, tuna, anchovies, saumoni, sardines.
- Zambiri za zidulozi mu flaxseed, walnuts ndi Brazil mtedza, rapeseed mafuta, sipinachi ndi zina zobiriwira saladi.
Tsopano mukudziwa zakudya zomwe zili ndi omega-3 fatty acids, zimakonda zakudya.