Wakambonzwa zita rekuti 'Omega-3' here? Ungave wakamboriona richitaurwa nachiremba, paTV show, kana pabhodhoro remavhitamini papharmacy. Kunyange hazvo vanhu vazhinji vachitaura nezvazvo, ungasanzwisisa zvakajeka kuti izvi chii, kuti sei zvichikosha kumiviri yedu, uye kuti tingazviwana kupi zvakanakisisa. Saka, nhasi tichataura zviri nyore nezve iyi mafuta acid inonzi Omega-3, mabhenefiti ayo, uye chikafu chine zvakawanda zvacho.
Chii chinonzi Omega-3?
Zvichitaurwa zviri nyore, omega-3s rudzi rwe 'mafuta akanaka' akakosha pakushanda zvakanaka kwemiviri yedu. Iwo chikamu chesero rega rega mumuviri wedu. Aya mafuta acids anouya mumhando nhatu huru.
1. ALA (Alpha-linolenic acid): Izvi zvinowanikwa zvakanyanya muzvikafu zvinobva mumiti, zvakaita seflaxseeds, chia seeds, uye walnuts.
2. EPA (Eicosapentaenoic acid): Izvi zvinowanikwa zvakanyanya muhove.
3. DHA (Docosahexaenoic acid): Kufanana neEPA, iyi inowanikwa yakawanda muhove, kunyanya hove dzine mafuta.
Pakati peizvi, ALA inonzi 'essential fatty acid' . Chikonzero cheizvi ndechekuti muviri wedu haugone kuigadzira wega. Saka, tinofanira kuiwana kubva muchikafu. Miviri yedu inogona kushandura huwandu hushoma hweALA yatinodya kuita EPA neDHA. Asi huwandu ihwohwo hushoma kwazvo. Nokudaro, kudya chikafu chakapfuma muEPA neDHA kunopa muviri wedu mabhenefiti makuru. DHA inonyanya kukosha pahutano hwehuropi nemaziso.
Mabhenefiti anoshamisa eOmega-3 kumuviri wedu
Omega-3 haisi mhando yemafuta chete. Ine mabhenefiti akawanda pahutano hwedu.
Shamwari yepamwoyo
Ongororo yakaratidza kuti kudya chikafu chine omega-3s kunogona kuderedza zvakanyanya njodzi yezvirwere zvemwoyo. Izvi zvinosanganisira:
- Inoderedza huwandu hwemafuta akaipa (LDL) uye triglycerides muropa.
- Izvi zvinodzivirira kuungana kweplaque mukati metsinga dzeropa uye zvinodzivirira kuti dzisavhare. Funga nezvazvo seguruva riri kuungana mukati mepombi yemvura. Izvi zvinoderedza kuungana kweplaque mukati metsinga dzedu dzeropa.
- Zvinobatsirawo kudzora BP.
Inoderedza kuzvimba kusingakoshi mumuviri
Kuzvimba inzira yakajairika uye ine hutano yekupindura kuhutachiona kana kukuvara. Zvisinei, kana kuzvimba uku kukaramba kuripo kwenguva yakareba, kunyangwe padanho rakaderera (kuzvimba kwenguva refu), kunogona kutungamira kuzvirwere zvakawanda, zvakaita sechirwere chemwoyo, arthritis, uye kuora mwoyo. Omega-3s inogona kudzora kuzvimba uku kusingadiwe uye kuderedza njodzi yezvirwere zvine chekuita nazvo.
Yakanakira kushanda kwehuropi nekurangarira
Uropi hwako hwakaumbwa ne60% yemafuta, uye huwandu hwakawanda hwemafuta iDHA. Saka omega-3s, kunyanya DHA, inokosha pakushanda zvakanaka kwehuropi.
- Dzimwe ongororo dzakaratidza kuti vanhu vanonwa omega-3s nguva dzose vane mukana wakaderera wekubatwa nezvirwere zvine chekuita nekuyeuka zvakaita sechirwere cheAlzheimer's uye dementia.
- Zvinobatsirawo kuvandudza ndangariro nepfungwa dzevana nevechidiki vari kudzidza.
Ndezvipi zvekudya zvinonyanya kupfuma muOmega-3?
Chinhu chakanakisa ndechekuti omega-3 chinhu chatinogona kuwana zviri nyore mukudya kwedu. Zvakanakisisa kuwana chikafu ichi kubva muzvikafu zvechisikigo pane zvekudya zvinovaka muviri. Heino runyorwa rwezvikafu zvine omega-3 yakawanda.
| Rudzi rwechikafu | Pfungwa dzakakosha nezvinhu zvekuziva |
|---|---|
| Hove dzine mafuta (salmon, mackerel, herring, herring, sardines) | Aya ndiwo manyuko akanakisa eEPA neDHA. Zvakanaka kuisa hove idzi mukudya kwako kanenge kaviri pasvondo. Masadhini emumagaba anewo akawanda mu omega-3s. |
| Mbeu dzeflax nemafuta eflax | Chimwe chezvikafu zvakapfuma zvinobva muzvirimwa muALA. Mbeu dzeflax dzinogona kukuyiwa dzowedzerwa muyogati neoats. Mafuta eflax anogona kushandiswa mumasalad. Zvisinei, mafuta aya haana kukodzera kudziiswa nekubikiswa. |
| Mbeu dzeChia | Izvi zvakapfumawo muALA. Zvinogona kunyikwa mumvura zvodyiwa sepudding. Zvakare zvine faibha nemapuroteni. |
| Nzungu | Idzi nzungu dzinonaka dziri nyore kudya uye dzine ALA yakawanda. Kudya nzungu dzinenge chitsama pazuva itsika yakanaka. |
| Soya neTofu | Nzira yakanaka yekuwana omega-3, kunyanya kune vanodya miriwo chete. Edamame, rudzi rwesoya yakabikwa, inewo omega-3 yakawanda. |
| Hove dzemagoko | Mhuka dzakadai seoyster, magakanje, uye shrimp dzinewo huwandu hwemhando nhatu dzeomega-3s (ALA, DHA, EPA). |
Ngatiziveiwo nezvemishonga inovaka muviri pamwe nemigumisiro yayo.
Vamwe vanhu, kunyanya avo vasingade kudya hove, vanogona kufunga nezvekutora mishonga yekuwedzera ye omega-3. Mafuta ehove nemafuta echiropa checod zvakajairika pamusika. Asi pane zvinhu zvishoma zvaunofanira kuziva usati wazvishandisa.
Chinonyanya kukosha: Usambofa watanga kutora mishonga yekuwedzera ye omega-3 usati watanga wabvunza chiremba wako, kunyanya kana uine zvimwe zvirwere kana kuti uri kutora mimwe mishonga.
- Migumisiro: Vamwe vanhu vanogona kusangana nedambudziko remudumbu uye manyoka pavanenge vachitora mapiritsi aya. Izvi zvinogona kuwedzera kana mushonga wacho uchiwedzerwa.
- Kudyidzana nemimwe mishonga: Kana uri kutora mishonga inobvisa ropa kana inoderedza marwadzo (yakadai se ibuprofen), kutora mishonga yekuwedzera ye omega-3 kunogona kuwedzera njodzi yekubuda ropa. Saka iva nechokwadi chekutaura nachiremba wako nezvazvo.
- Njodzi Dzakakosha: Vakadzi vane pamuviri, vanhu vari panjodzi yekubatwa nechirwere cheshuga, uye vanhu vane LDL cholesterol yakawanda vanofanira kutsvaga mazano echiremba vasati vatora mishonga yekuwedzera ye omega-3. Kutora mishonga yakawanda dzimwe nguva kunogona kuwedzera njodzi yekubuda ropa.
- Chepfu yeMercury: Kunyange hazvo kudya hove iriyo nzira yakanakisisa yekudzivirira izvi, dzimwe hove hombe, dzakadai seswordfish neking mackerel, dzinogona kuva nemercury yakawanda. Saka, zvakanaka kusadya hove dzakadaro nguva dzose. Zvisinei, kazhinji, mabhenefiti ekudya mhando zhinji dzehove anopfuura njodzi dzacho.
Mharidzo Yekuenda Nayo Kumba
- Omega-3 rudzi rwemafuta akanaka akakosha pamoyo yedu, uropi, uye hutano hwese.
- Nzira yakanakisisa yekuwana izvi ndeyekudya kwechisikigo. Hove dzine mafuta (salmon, sardines), mbeu dzeflax, mbeu dzechia, uye walnuts ndedzimwe dzenzvimbo dzakanakisisa.
- Unogona kuwana huwandu hweomega-3 hwaunoda nyore nyore nekuwedzera hove mukudya kwako mazuva maviri kana matatu pasvondo.
- Kana uri kufunga nezvekutora mishonga yekuwedzera ye omega-3, ndapota taura nachiremba wako kutanga. Dzivisa kusarudza wega.
- Kudya zvine mwero uye zvakasiyana-siyana ndiyo hwaro hwakanakisisa hwehupenyu hune hutano.
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