Aliyense amapenga za omega-3, "zabwino" zamafuta zamafuta, zomwe pakati pazinthu zosiyanasiyana, zimalimbitsa chitetezo chathu chamthupi. Mbewu zosiyanasiyana, mtedza, soya, mabulosi abulu: izi ndi zakudya zomwe zimakhala nazo, nthawi zambiri sizimaganiziridwa, kuti zithandizire zowonjezera zomwe sizimapereka zomwe zimafunikira nthawi zonse.
Zina mwazinthu izi zidadziwika kale: zimapereka mphamvu, zimathandizira kukulitsa mtima kugwira ntchito, kukonza mphamvu zamapapu, kulimbana ndi kutupa, komanso kuthandizira dongosolo la endocrine.
Kafukufuku waposachedwa akuwonetsanso kuti atha kukhala othandizirana popewa komanso kuyankha khansa zina, ngakhale kuchuluka kwa mankhwalawo ndikokwera kuposa komwe timakonda kudya.
Werenganinso: Omega-3s "poizoni" zotupa. Ndikuphunzira
Koma osati zotsatira zakuthupi zokha: kafukufuku waposachedwa kwambiri akuwonetsa momwe omega-3s imakhudzanso thanzi lamaganizidwe, kotero kuti kusowa kwawo kumakulitsa chiopsezo cha matenda amisala, ngakhale kulumikizana sikungamvetsetsedwe bwino.
Werenganinso: Zotsatira zoyipa m'maganizo a kusowa kwa omega 3 zomwe zatulukiridwa ndi asayansi
Pali mitundu itatu ya omega acid, kuphatikiza alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA), omalizirayo ndi omwe amafufuza za khansa komanso kafukufuku wamaganizidwe.
Ndipo pali zambiri: onse ndi ogwirizana ovomerezeka a chitetezo chamthupi, monga akunenera maphunziro angapo asayansi.
Ndiye kodi ndi bwino kutenga zowonjezera zakudya?
@ EwaUrban / pixabay.com
M'malo mwake izi sizikhala yankho nthawi zonse chifukwa sizowona kuti zotsatira zake ndizomwe amayembekezera. Mwambiri, nthawi zonse zimakhala bwino kutembenukira ku zakudya, zina zomwe zimakhala ndi zochuluka kwambiri.
Werenganinso: Tili ndi vuto ndi zowonjezera za Omega 3 - sizinthu zonse zomwe zingakhale zothandiza paumoyo wamtima
Makamaka fulakesi ndi mbewu za chia, mtedza, soya ndi mabulosi abulu ndi magwero abwino a omega-3s. Zakudya zonsezi, mwa njira, zimadziwika ndi maubwino ena azakudya. Mwachitsanzo, mbewu za fulakesi, kuphatikiza kukhala ndi omega3, ndizopangira mavitamini ndi michere yambiri, pomwe ma buluu amakhalanso ndi ma antioxidants ambiri ndipo amatha kuteteza ubongo ku zipsinjo zomwe zimachitika chifukwa cha kusintha kwa zinthu mwaulere ndikuchepetsa zovuta zina zokhudzana ndi zaka monga Matenda a Alzheimer's kapena dementia.
Nthawi zina kudya wathanzi ndikosavuta komanso kosavuta kuposa momwe mukuganizira.
Werengani nkhani zathu zonse pa Omega 3.
Werengani nkhani zathu zonse pa zowonjezera
Werenganinso:
