"Hayi, musa ukutya ukutya okunamafutha, kuya kunyusa i-cholesterol!" "Ukutya ukutya okunamafutha akulunganga emzimbeni!"... Sihlala siva ezi zinto, akunjalo? Enyanisweni, uninzi lwethu luyayoyika igama elithi 'ioyile'. Isizathu soku kukuba izazinzulu zifumanise ukuba amafutha anokubangela izifo ezininzi, ezifana nesifo sentliziyo, ukutyeba kakhulu, kunye nezinye iintlobo zomhlaza. Yiyo loo nto iivenkile ngoku zizele ziintlobo ngeentlobo zokutya ezibhalwe "ezingenamafutha". Kodwa ngaba ngokwenene malunga nokuyeka ioyile ngokupheleleyo? Hayi. Ibali lokwenyani malunga nokuhlala kude neeoyile ezimbi kunye nokutya iioyile ezilungileyo, ngobuninzi obufanelekileyo, kunye nokutya okunesondlo .
Lo asingombuzo wokuba kulungile okanye kubi, ngumbuzo wokuba izinto zilungelelene!
Ngamafutshane, kufuneka sithethe ngokukodwa ngeentlobo ezimbini ze-fatty acids ezibalulekileyo emizimbeni yethu: i-Omega-3 fatty acids kunye ne-Omega-6 fatty acids .
Khawucinge nje ngaba babini bafana nabantwana eklasini. U-Omega-3 ngumntwana olungileyo osebenza nzima aze ancede iklasi. U-Omega-6 ungumntu okrwada kancinci. Nangona engumntu okrwada, iklasi isamdinga loo mntwana. Kodwa ingxaki kukuba iklasi izaliswe ngabantwana abakrwada kunokuba ibe ngabantwana abalungileyo. Emva koko ibhalansi eklasini iyalahleka kwaye kuvela iingxaki. Yiyo loo nto kunjalo.
Izazinzulu zifumanise ukuba ukutya okutyebileyo kwi-omega-3s kunokuthintela izifo ezifana nesifo sentliziyo, isifo seswekile, kunye nokutyeba kakhulu , kwaye kunciphise iintlungu ezibangelwa ziintlungu zamalungu ezifana ne-arthritis .
Kwelinye icala, isifo sentliziyo sixhaphake kakhulu kubantu abatya ukutya okune-omega-3 encinci kodwa okune-omega-6 eninzi (okuyindlela yokutya kumazwe amaninzi aseNtshona).
"Oku akuthethi ukuba i-omega-6 ayilunganga kuthi. Ingxaki kukuba umlinganiselo wezixa ezibini esizityayo awukho semgangathweni."
Imeko yethu ithelekiswa njani namanye amazwe ehlabathini?
Makhe sijonge kwihlabathi liphela. Umlinganiselo ophakathi we-omega-6 kunye ne-omega-3 kukutya kwaseJapan, eYurophu, naseMeditera umalunga ne -2:1 . Oko kuthetha ukuba kwizabelo ezimbini ze-omega-6, utya isabelo esinye se-omega-3. Lo ngumlinganiselo onempilo kakhulu.
Kodwa kwilizwe elifana neMelika, eli nani liphezulu njenge -20:1 ! Oko kuthetha ukuba amashumi amabini eenxalenye ze-omega-6 kwinxalenye nganye ye-omega-3! Le yimeko engalunganga kakhulu. Yiyo loo nto izifo ezingosuleliyo ezifana nesifo sentliziyo, ukutyeba kakhulu kunye nesifo seswekile zixhaphake kakhulu kuloo mazwe.
Ngokutsho kweengcali, eli nani lidlula i-4:1 liyingozi empilweni.
Ngoku makhe sicinge ngathi. Xa sithatha ukutya kwethu kwendabuko, sifumana i-Omega-3 eninzi kwizinto ezifana nentlanzi, imifuno eluhlaza enamagqabi etyiwa nerayisi, kunye ne-sambol. Kodwa namhlanje, ukutya kwethu kuya ngokuya kuba yinto yaseNtshona. 'Ukutya okucutshungulwayo', ukutya okukhawulezayo, ukutya okuthosiweyo kwioyile yemifuno ekumgangatho ophantsiSele iyinxalenye yobomi bethu. Iphezulu kwi-omega-6. Ngenxa yoko, singazi sithwaxwa yile ngxaki yokungalingani.
Kulungile, ngoko ke uwenza njani lo mlinganiselo?
Oku akunzima njengoko unokucinga. Yinto elula kakhulu ukuyenza. Yitya ukutya okuncinci okune-omega-6 kunye nokutya okune-omega-3. Masibone oku ngokucacileyo kwitheyibhile.
| Izinto onokuzitya ngakumbi (ezityebileyo kwi-omega-3) | Izinto ekufuneka zincitshiswe okanye ziyekwe (zityebile kwi-omega-6) |
|---|---|
| Iintlanzi ezinamafutha: I-Salmon, i-mackerel, i-herring, ii-sardines, kunye neentlobo zeentlanzi ezifana nee-sardines kunye ne-herring kwilizwe lethu. | Ukutya okuqhotsiweyo kwiioyile zemifuno ezifana neoyile yombona, ioyile yelanga, kunye neoyile yesoya. |
| Imifuno eluhlaza okwesibhakabhaka: Naluphi na uhlobo lwemifuno enamagqabi afana nespinatshi, i-gotukola, i-bok choy, i-bok choy (ingakumbi i-mallum, i-sambola) | Ukutya okucutshungulweyo: iisoseji, iibhola zenyama, iinoodles ezipakishiweyo, iibhisikithi, iikeyiki. |
| Amanye amantongomane: imbewu yeflakisi, imbewu yetshia, iiwalnuts. | Ezinye iintlobo zemargarine kunye needressing zesaladi ziyafumaneka kwimarike. |
| Ukupheka: Sebenzisa ioyile yecanola okanye ioyile yomnquma. | Ukuxhomekeka kakhulu kwinyama (ingakumbi inyama ebomvu) kunye neenkozo (ezi ziyimfuneko, kodwa ngokulinganisela). |
Ngaba oku akunakwenzeka ngee-supplements?
"Ukuba awuyithandi intlanzi, akulunganga na ukuthatha izongezo zeoyile yentlanzi?" usenokuba uzibuza. Ewe, lolona khetho lunye. Izifundo zakutshanje zibonise ukuba izongezo zeoyile yentlanzi zinokuthathwa ngokukhuselekileyo ngeedosi ezifikelela kwi-8 grams ngosuku.
Kodwa, kukho into ebalulekileyo ekufuneka siyikhumbule sonke apha.
Kusoloko kungcono kwaye kukhuselekile ukufumana ezi zondlo kukutya kwendalo endaweni yokufumana izongezo.
Umzekelo, ii-ounces ezi-4 zesalmon (malunga nobukhulu bentlanzi ephakathi) ziqulethe phakathi kwe-2.3 kunye ne-3.6 grams ye-omega-3s. Oogqirha bathi ukufumana malunga ne-2 grams ye-omega-3s ngosuku kunokubonelela ngezibonelelo zokukhusela ezikhankanyiweyo apha ngasentla. Ke ngoko, kufuneka uzame ukufumana ezi zinto ekutyeni kwendalo nanini na kunokwenzeka. Ukuba ngesizathu esithile awukwazi ukwenza oko, ungaqhagamshelana nogqirha wakho (ugqirha) kwaye ujonge isongezelelo esifanelekileyo.
Ezinye izibonelelo ezikhethekileyo ze-Omega-3
Ii-omega-3 fatty acids zibalulekile kwinkqubo yethu yemithambo-luvo .
Kolunye uphando, kufunyenwe ukuba inkqubo yemithambo-luvo yabantwana abazelwe ngoomama abatye ukutya okutyebileyo kwi-omega-3 ngexesha lokukhulelwa ikhula ngcono. Oku kubonisa ukubaluleka kwe-omega-3 kuphuhliso olusempilweni lwengqondo kunye nenkqubo yemithambo-luvo yomntwana ongekazalwa. Yiyo loo nto oogqirha becebisa ukuba abafazi abakhulelweyo, ngakumbi, batye ubuncinane iinxalenye ezintathu zeentlanzi ezinamafutha ngeveki . Ukuba ukhulelwe, qiniseka ukuba uthetha nogqirha wakho ngale nto.
Ukongeza, uphando luyaqhubeka okwangoku ukuze kuqinisekiswe ukuba i-omega-3s inokuthintela na ukulahlekelwa yinkumbulo enxulumene nokuguga kunye nezifo zemithambo-luvo ezifana nesifo sika-Alzheimer .
Umyalezo Wokuya Ekhaya
- Musa ukoyika yonke into ethi 'ioyile'. Okubalulekileyo kukugcina ulungelelwano phakathi kweentlobo ezimbini zamafutha: i-omega-3 kunye ne-omega-6.
- Yongeza ukutya okuninzi okutyebileyo kwi-omega-3 (intlanzi enamafutha, imifuno eluhlaza, imbewu yeflakisi) ekutyeni kwakho.
- Nciphisa ukutya okune-omega-6 eninzi (ukutya okucutshungulweyo, ukutya okuthosiweyo kwiioyile ezingabizi kakhulu) kangangoko unako.
- Ukutya kwendalo kusoloko kukhetho olungcono kunezongezo zesondlo.
- Ukuba ungumama okhulelweyo , qiniseka ukuba uthetha nogqirha wakho malunga nokuthatha i-omega-3 kwimpilo yakho neyomntwana wakho.
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