Xa usiya kwivenkile yemithi okanye kwivenkile enkulu, kufuneka ukuba uzibonile iikhaphu zeoyile yentlanzi kwiibhotile ezintle, akunjalo? Mhlawumbi umhlobo okanye isihlobo sakho sizithatha ezi. Okanye mhlawumbi sele uzithatha. Zithini kanye kanye ezi Omega-3s ekuthiwa zilungile kwintliziyo, ingqondo, namehlo? Yintoni ekufuneka siyazi ngaphambi kokuba sizithathe? Namhlanje, siza kuthetha ngale nto ngokulula nangendlela onokuyiqonda.
Yintoni kanye kanye ioyile yeentlanzi?
Ngamafutshane, ioyile yentlanzi yioyile evela kwintlanzi enamafutha. Iqulethe into ebaluleke kakhulu emizimbeni yethu. Oko kukuthi, ii-omega-3 fatty acids . Ezi luhlobo lwamafutha abalulekileyo emizimbeni yethu. "Okubalulekileyo" kuthetha ukuba imizimba yethu ayinakuzenza yodwa, kwaye kufuneka sifumane ekutyeni esikutyayo.
Ngoko ke zithini iingenelo zezi omega-3s emizimbeni yethu?
- Inceda impilo yentliziyo .
- Ixhasa ukusebenza kwengqondo .
- Inceda ukugcina amehlo elungile .
- Inganciphisa nokuvuvukala emzimbeni.
Kodwa kukho into ekufuneka uyikhumbule apha. Le oyile yentlanzi sisongezelelo nje sokutya . Ayilonyango oluyimimangaliso okanye unyango lwazo zonke izinto.
Izinto ekufuneka uzixelele ugqirha wakho ngaphambi kokuba usebenzise le nto
Ukuba ucinga ngokusebenzisa ioyile yentlanzi, okanye sele uyisebenzisa, kubaluleke kakhulu ukuthetha nogqirha wakho ngayo. Ayizizo zonke izinto ezilungele wonke umntu. Kubaluleke kakhulu ukwazisa ugqirha wakho ukuba unenye yezi meko zilandelayo:
| Imeko ekufuneka ixhalatyelwe | Inkcazo |
|---|---|
| Iingxaki zokopha | Ukuba unengxaki yokuyeka ukopha nokuba uphuma kwinxeba elincinci, okanye ukuba unesifo esithintela igazi lakho ukuba lingaqini lula. |
| Izifo zokuphefumla | Ukuba unezifo zemiphunga ezifana ne-asthma. |
| Ii-aleji | Ukuba une-allergies kwintlanzi, ioyile yentlanzi, amanye amayeza, ukutya, okanye izithinteli. |
| Ukukhulelwa kunye nokuncancisa | Ukuba ukhulelwe, uzama ukukhulelwa, okanye uncancisa, kubalulekile ukubonisana nogqirha wakho ngaphambi kokuba uthathe nasiphi na isongezelelo. |
Ungazisebenzisa njani iikhaphu zeoyile yentlanzi ngokuchanekileyo?
Indlela yokusebenzisa oku ilula kakhulu, kodwa kubalulekile ukuyenza ngokuchanekileyo .
- Sela oku ngeglasi yamanzi .
- Kudla ngokuba ngcono ukuzithatha kunye nokutya . Oku kuya kunciphisa ukudumba kwesisu kwaye kuncede umzimba ukuba uzifunxe ngcono.
- Zama ukuyithatha ngexesha elifanayo yonke imihla.
- Musa ukusela ngaphezu komlinganiselo ocetyisiweyo ebhotileni okanye ngugqirha wakho.
Yintoni omawuyenze ukuba ngempazamo usela kakhulu? (Ukusebenzisa i-overdose)
Khawucinge ukuba ngempazamo usele kakhulu kule nto... Ukuba oko kuyenzeka, ungoyiki. Kodwa kufuneka wenze into ngoko nangoko. Tsalela umnxeba iZiko loLwazi lweeTyhefu zeSizwe kwiSibhedlele sikaZwelonke saseColombo ngoko nangoko. Okanye uye kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane.
Oku kusetyenziselwa wena wedwa kuphela. Musa ukwabelana ngako nabahlobo bakho uthi, "Oku kulungile, nawe kufuneka uzame." Impilo yomzimba ayifani yonke.
Yintoni omawuyenze ukuba uphoswe yidosi?
Asisoloko sikhumbula yonke into. Ngoko ke kunokwenzeka ukuba ulibale ukuthatha idosi. Ukuba oko kuyenzeka, yithathe kwangoko xa ukhumbula . Kodwa ukuba sele kusondele ixesha ledosi yakho elandelayo, yitsibe idosi oyiphosileyo uze uthathe idosi elandelayo ngexesha elicwangcisiweyo. Ungaze uthathe idosi ephindwe kabini.
Ziziphi ezinye izinto ezinokusebenzisana nale mithi?
Nangona ioyile yentlanzi iyimveliso yendalo, inokudibana namanye amayeza owasebenzisayo. Olu nxibelelwano lunokubangela iziphumo ebezingalindelekanga okanye lutshintshe indlela amayeza akho asebenza ngayo. Ngoko ke kubalulekile ukuba uqaphele oku.
| Izinto ezinokubangela ukungqubana | Inkcazo kunye nomngcipheko |
|---|---|
| I-Aspirin kunye namayeza afanayo | Ngenxa yokuba ezi zizinto ezinciphisa igazi, kwaye ioyile yentlanzi inefuthe elifanayo ngandlela thile, ukuzithatha kunye kunokunyusa umngcipheko wokopha. |
| Isithinteli sokugabha kwegazi | Ukuba umntu othatha amayeza okunciphisa igazi afana ne-warfarin okanye i-heparin uthatha i-fish oil, umngcipheko wokopha unganda kakhulu. Musa ukuzithatha kunye ngaphandle kwengcebiso kagqirha wakho. |
| Ezinye iimveliso zemifuno | Ezinye izityalo, ezifana nejinja, igalikhi, kunye ne-ginkgo biloba, nazo zineempawu zokunciphisa igazi. Ngoko ke ukuzithatha kunye neoyile yentlanzi kunokunyusa umngcipheko. |
Olu luhlu aluphelelanga. Ngoko ke xelela ugqirha wakho ngawo onke amayeza, iivithamini, iimveliso zezityalo, kunye nezongezo ozithathayo. Nguye onokuthi emva koko agqibe kwelokuba kukhuselekile na kuwe ukusebenzisa ioyile yentlanzi.
Izinto ekufuneka ziqwalaselwe xa uthatha ioyile yentlanzi
- Ukutya okunempilo kunye nokuzilolonga: Ukusela ezi pilisi akuyi kulungisa yonke into. Ukutya ukutya okunempilo nokufanelekileyo kunye nokuzilolonga imihla ngemihla zezona zinto zibalulekileyo ebomini obusempilweni. Ioyile yentlanzi iluncedo nje kuloo nto.
- Imithombo yendalo: Ukuba kunokwenzeka, faka intlanzi enamafutha efana nesalmon, i-mackerel, i-herring, kunye ne-sardines ekutyeni kwakho ubuncinane kabini ngeveki. Leyo yindlela engcono neyokwenyani yokufumana i-omega-3s.
- Ngaphambi kotyando:Ukuba uza kutyandwa okanye unyango lwamazinyo, qiniseka ukuba uxelela ugqirha wakho ukuba uthatha ioyile yentlanzi, kuba unokucetyiswa ukuba uyeke ukuyisebenzisa kwiintsuku ezimbalwa ngaphambi kwenkqubo.
- Lumka ngomgangatho: Ngokungafaniyo namayeza anikwa ngugqirha kwilizwe lethu, ulawulo lomgangatho lwezi ntlobo zezongezo zokutya alukho ngqongqo kangako. Ke ngoko:
- Thenga ezi kwikhemesti okanye kwintlangano ethembekileyo nethembekileyo.
- Funda ilebheli ngononophelo. Jonga izithako kunye nomhla wokuphelelwa.
- Musa ukucinga ukuba ngenxa yokuba into "iyinto yendalo" ikhuselekile ngokupheleleyo.
Zithini iziphumo ebezingalindelekanga ezinokubakho?
Uninzi lwabantu alufumani ziphumo zimbi kakhulu ezivela kwi-fish oil. Nangona kunjalo, abanye abantu banokufumana ukungakhululeki okuncinci. Kwaye, kunqabile ukuba kubekho iimpembelelo ezinkulu ze-allergy.
| Iziphumo ebezingalindelekanga ezifuna unyango olukhawulezileyo | |
|---|---|
| Iimpendulo eziqatha ze-allergy | Funa uncedo lwezonyango ngokukhawuleza ukuba ufumana naziphi na kwezi mpawu, kuquka ukurhawuzelela kwesikhumba, ukurhawuzelela okukhulu, ukudumba kobuso, imilebe, ulwimi, okanye umqala, okanye ubunzima bokuphefumla. |
| Iqhelekile (ukuba iyaqhubeka, yazisa ugqirha wakho) | |
| Umphefumlo ombi | Ivumba elibi eliphuma emlonyeni, njengevumba lentlanzi. |
| Ukuya eGudus nokungcamla intlanzi | Incasa okanye ivumba elifana nelentlanzi emlonyeni xa usitya. |
| Isitshiso sentliziyo | Ukuvutha okuvela esiswini ukuya emqaleni. |
| Ukungonwabi kwesisu | Iimeko ezinje ngokugaywa kokutya kunye nokucaphuka. |
Ukuba ufumana naziphi na ezinye iimpawu ezingaqhelekanga ezingakhankanywanga kolu luhlu, thetha nogqirha wakho ngazo.
Uligcina njani eli yeza likhuselekile?
- Zigcine kude nabantwana. Ezi pods zinemibala kangangokuba abantwana abancinci banokuzijonga njengezinto zokudlala.
- Gcina kubushushu begumbi, kude nokufuma, kwaye kwindawo eyomileyo njengoko kuyalelwe kwibhotile. Kuphephe ukugcina kwiindawo ezinomswakama ophezulu, njengakwigumbi lokuhlambela.
- Lahla amayeza aphelelwe lixesha.
Umyalezo Wokuya Ekhaya
- Ioyile yentlanzi sisongezelelo sokutya esikhuthaza impilo, asiyonto yokunyanga zonke.
- Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba usebenzise oku, ingakumbi ukuba usebenzisa amayeza ezinye iimeko.
- Thatha ezi capsules kunye nokutya ukunciphisa iziphumo ebezingalindelekanga. Ungaze uthathe ngaphezu kwedosi ecetyiswayo.
- Eyona ndlela ilungileyo yokufumana i-omega-3 kukutya ukutya kwendalo, okufana neentlanzi ezinamafutha.
- Thenga iimveliso ezisemgangathweni ophezulu kumthombo othembekileyo.
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