Pakadali pano, mwina munthu aliyense wachiwiri amadziwa ubwino wa mafuta a polyunsaturated omega-3 kuti akhale ndi thanzi labwino. Tiyeni tiwone zomwe omega-3 ndi zomwe "amadya" nazo.
Omega-3 - polyunsaturated mafuta acids (PUFAs) akhala akudziwika kuti ndi zinthu zofunika kuti chilengedwe chikule bwino, koma kumvetsetsa kwakukulu kwa ntchito yawo yaikulu m'ntchito yofunika kwambiri m'thupi laposachedwapa. Nchiyani chinapangitsa chidwi ichi ku omega-3? Kumayambiriro kwa zaka za m'ma 1980, chifukwa cha kufufuza kwa asayansi a ku Denmark, adapeza kuti chiwerengero chochepa cha matenda a mtima, monga matenda oopsa, matenda a mtima ndi atherosclerosis mwa anthu a Greenland amafotokozedwa makamaka mwa kudya mafuta ambiri PUFA omega-3.
PUFA monga omega-3 ndi zofunika. Awa ndi mafuta osatulutsidwa omwe amachititsa kuti thupi lisathe kupanga. Ndikofunika kuti zidulo izi zikhale zofunikira kuti thupi lisapange mphamvu chifukwa cha katundu wamba, koma kuti zamoyo zonse zizigwira bwino ntchito, monga: mtima, mitsempha, mantha.
Omega-3 ndi imodzi mwa mankhwala otchuka kwambiri ku US. Omega-3 ndi mafuta a nsomba zamtengo wapatali, pali polyunsaturated mafuta acids: deca-hexaenoic (DHA) ndi yazazapentaenovaya (EPA), yomwe thupi silitulutsa, koma limalandira chakudya.
Udindo wa omega-3 mu zakudya za munthu wamkulu
Masiku ano, chiwerengero cha matenda a mtima m'zochitika zonse zomwe zimayambitsa kufa pakati pa mayiko ambiri ku North America ndi ku Ulaya afikira 50%. Zimadziwikanso kuti chakudya cha munthu wamakono kawirikawiri chimakhala ndi zokometsera, zomwe mavitamini, mchere ndi zinthu zofunikira ndizosafunikira. Chifukwa chake, thupi limalandira zochepa zofunikira zomwe zimagwira ntchito.
Kafukufuku wochuluka wa sayansi wasonyeza kuti omega-3 imawoneka bwino m'maganizo a mtima. Kukonzekera kwa omega-3 kumathandiza ngati chithandizo chothandizira cha matenda oopsa kwambiri, thrombosis, matenda a immunodeficiency, asthma, matenda a khungu. Omega-3 amagwira ntchito kwambiri m'thupi ndi mafuta a metabolism, amathandiza kumanga makoma a mitsempha, ali ndi antioxidant zotsatira. Kuloledwa ku thupi la omega-3 kumapangitsa kuti ntchito yozolowereka ya dongosolo la mitsempha, yomwe ndi ubongo, imapereka chidziwitso mwamsanga mwa mantha, ndipo, motero, imalimbikitsa kuloweza bwino.
Omega-3 imalimbikitsa kwambiri kupatsa mphamvu ya magnesium ndi calcium, imachepetsa mamasukidwe akayendedwe a magazi, amakhala ndi chitetezo, imayambitsa chitetezo.
Udindo wa omega-3 mu zakudya za ana
Mafuta a omega-3 a PUFA ndi ofunikira kwambiri kuti chitukuko chikhale chochuluka, kuyambira ndi chitukuko choyamba cha moyo wa intrauterine. Omega-3 ali ndi malo olowera phokoso la placental, kupereka chitukuko chokwanira cha dongosolo lalikulu la mitsempha mu fetus.
Ndipo m'mbuyomo, makolo ambiri amapereka ana awo a nsomba za mafuta, kotero kuti panalibe ziphuphu. Iwo amangoyamba kulankhula za phindu lofunika kwambiri la mafuta a nsomba chifukwa cha kusamalira omega-3. Poganizira kuti mwanayo amapanga ziwalo zonse ndi machitidwe mofulumira, mafuta a nsomba amathandiza kwambiri pa zakudya.
Choncho, kupindula kwakukulu-3, gawo lalikulu la chigawo cha mafuta a nsomba, mu zakudya za ana ndikuteteza chitukuko chabwino cha ubongo, kulimbikitsa chitukuko cha nzeru ndikukonzekera kukumbukira.
Pakadali pano, zochitika kawirikawiri za matenda a chitukuko ndizowonetseredwa kwa ana omwe akusowa chidwi ndi matenda osokoneza bongo (ADHD). Choncho, chifukwa cha omega-3, n'zotheka kuchepetsa kuvutika kwa matendawa kwa ana.
Kodi pali kusiyana kotani pakati pa kukonzekera kwa omega-3 ndi mafuta a nsomba ?
Nsomba-chiwindi ndi zonse zosungunuka mafuta zomwe zimapezeka mu chiwindi cha nsomba. Omega-3 ndi malamulo onse amachotsedwa ku mafuta a thupi a nsomba, osati kuchokera ku mafuta a chiwindi, mwachitsanzo, mankhwalawa ndi omega-3 owonjezeka.
Kodi ndiwotani amene ndikuyenera kumukhulupirira ?
Msika wa zamoyo zokhudzana ndi biologically ndizovuta kwambiri kuti ndizovuta kusankha omwe amapanga chisankho pakusankha. Mafuta omwe amagwiritsidwa ntchito masiku onse a nsomba ndi mafuta osakwera mtengo komanso osakwera mtengo, koma panthawi imodzimodziyo, ubwino wa mtengowu umakhala wochititsa manyazi nthawi zonse. Kuwonjezera apo, mu mafuta a nsomba, chiwerengero cha omega-3 n'chosafunikira kupeza chithandizo cha mankhwala. Mafuta ambiri a nsomba angapangitse mtundu wa kinetoxication, makamaka chifukwa cha mavitamini A ndi D. Othandizira omega-3 sangathe kukhala otchipa panthawi imodzimodzi, pamene mukugula mankhwala okwera mtengo, palibe chitsimikizo kuti mwagula khalidwe limodzi. Musanagule, musakhale otsimikiza kuti mupeze "zochitika" za wopanga pamsika. Ndikofunika kudziŵa kuti dzikoli lalembedwera ndi chiyani ndipo ndikofunikira kudziwa kuti ndiyeso yani yoyendetsera khalidweli. Ndikofunika kudziŵa kuti GMP iliyendetse bwino khalidwe lapamwamba la kulingalira za magawo opanga komanso kupanga khalidwe.
Choncho, kupezeka kwa mega-3 mu zakudya za ana ndi akulu ndizofunikira kwambiri kuti asunge ndi kusunga thanzi. Azimayi sayenera kuiwala za ubwino wa PUFA pakudya, panthawi imodzimodzi ndi bwino kudziwa kuti masabata 2-3 asanabadwe, simungadye omega-3, chifukwa ali ndi malo ochepetsera magazi, omwe sali okondweretsa panthawi yobereka. Izi ndizakuti, chirichonse m'moyo chimafunikira njira ndi yolondola. Khalani wathanzi ndipo mutenge udindo pa zomwe mumadya!