Uninzi lwethu luyoyika kancinci xa sisiva igama elithi "ioyile," akunjalo? Ingakumbi xa sicinga nge-cholesterol, sizama ukunciphisa ukutya okunamafutha esikutyayo kangangoko sinako. Kodwa ubusazi na ukuba ayizizo zonke iintlobo zeoyile eziyingozi emzimbeni? Enyanisweni, kukwakho "iioyile ezilungileyo" ezibalulekileyo emizimbeni yethu, ngakumbi kwimpilo yentliziyo. Enye yokutya equlethe iioyile ezilungileyo kakhulu "yintlanzi enamafutha."
Kutheni le ntlanzi inamafutha ilungile kangaka entliziyweni?
Ngamafutshane, esona sizathu soku kukuba olu hlobo lweentlanzi lutyebile kwisondlo esibizwa ngokuba yi -Omega-3 fatty acids . La "ngamafutha alungileyo" esiwakhankanyileyo ngaphambili. Ngokungafaniyo namafutha agcweleyo asempilweni afumaneka enyameni, la ma-Omega-3 axabiseke kakhulu emizimbeni yethu.
Ngoko ke ezi omega-3s zinceda njani imizimba yethu?
- Yehlisa iiTriglycerides: IiTriglycerides luhlobo lwamafutha ayingozi egazini lethu. Ukwanda kwezi zinto yimbangela ephambili yesifo sentliziyo. I-Omega-3 inokunciphisa kakhulu la manqanaba e-triglyceride.
- Inciphisa ukugcinwa kwamafutha kwimithambo yegazi : Ukugcinwa kwamafutha kwiindonga zemithambo yegazi yethu, okwenza "iiplaque," kunokukhokelela kwisifo sentliziyo. Ii-Omega-3s zinceda ekunciphiseni isantya sokwakheka kwezi plaque.
- Inciphisa ukudumba emzimbeni: Ii-Omega-3 zikwanamandla okulawula iimeko zokudumba ezingabonakaliyo emzimbeni ezibangela izifo ezahlukeneyo.
Ngoko ke, kubaluleke kakhulu kuye nabani na oxhalabele intliziyo yakhe ukuba afake iintlanzi ezinamafutha ekutyeni kwakhe.
Buthini ubungqina besayensi boku?
Oku akuyonto nje ingabonakaliyo. Kuye kwenziwa uphando oluninzi kule minyaka idlulileyo ukuphanda iingenelo zeentlanzi ezinamafutha. Umzekelo, olunye uhlalutyo olubalulekileyo lwezifundo ezininzi lufumanise ukuba ukuthatha i-omega-3s kwioyile yeentlanzi imihla ngemihla kunokunciphisa amanqanaba e-triglyceride phakathi kwe-25% kunye ne-30%.
Obu bungqina bunamandla kangangokuba nemibutho edumileyo kwihlabathi liphela efana ne-US FDA (Food and Drug Administration) ivumile ngokusemthethweni ii-omega-3 fatty acids (ngakumbi i-EPA kunye ne -DHA ) njengendlela yokunciphisa umngcipheko wesifo sentliziyo. Bakwavumele iimveliso zokutya eziqulethe esi sondlo ukuba zithi "zinokunceda ukunciphisa umngcipheko wesifo sentliziyo."
Ngoko ke zeziphi ezi ntlanzi zinamafutha ezilungileyo ukutyiwa?
Uninzi lwexesha, ezi ziintlanzi zamanzi abandayo. ESri Lanka, singazifumana lula ezinye zezi ntlanzi. Itheyibhile engezantsi idwelisa ezinye zeentlobo zeentlanzi ezicetyiswayo.
| Uhlobo lwentlanzi | Ukubaluleka kwethu eSri Lanka |
|---|---|
| Islamoni | Ityebile kwi-omega-3. Ingathengwa kwiivenkile ezinkulu. Ibiza kancinci. |
| I-Tuna / I-Tuna | Ifumaneka lula njengentlanzi entsha okanye esemathinini, ngumthombo olungileyo kakhulu we-omega-3. |
| Iisardine | Ixabiso liphantsi, lixhaphake kakhulu eSri Lanka. Ityebile kakhulu kwi-omega-3. Iisardine ezifakwe ebhotileni nazo ziyindlela elungileyo. |
| I-Mackerel / Kumbalawa | Olunye uhlobo lwentlanzi olusempilweni olufumaneka rhoqo eSri Lanka. |
| Umqala | Ilungile njengesalmon. Nangona ingaqhelekanga eSri Lanka, ngamanye amaxesha inokufumaneka. |
| ukufukama | Nangona inesondlo, ayilohlobo lwentlanzi oluqhelekileyo olufumaneka eSri Lanka. |
Indlela opheka ngayo intlanzi nayo ibaluleke kakhulu!
Nokuba utya yiphi intlanzi, ukuba uyipheka ngendlela engafanelekanga, ungalahlekelwa yiyo yonke into elungileyo. Zonke iingenelo zempilo zentlanzi ziyalahleka ukuba uyiqhotsa nzulu.
"Indlela olungisa ngayo nakuphi na ukutya oku kunefuthe elikhulu kumanqanaba e-cholesterol egazini lakho. Kusoloko kungcono ukugrila, ukupheke ngomphunga, okanye ukubhaka oku kutya." - Keecha Harris, ingcali yesondlo.
Makhe sibone ukuba zeziphi iindlela ezilungileyo nezimbi.
| Iindlela Ezisempilweni | Iindlela Ezingalunganga |
|---|---|
| ✔️ Ukuphunga | ❌ Ukuqhotsa nzulu |
| ✔️ Ukuyosa | ❌ Ukuqhotsa epanini ngeoyile eninzi |
| ✔️ Ukubhaka | |
| ✔️ Ukwenza ikhari |
Sonke siyazithanda iisandwich zetuna, kodwa zinokwenziwa zibe sempilweni. Ungazipheka ngemayo encinci enamafutha aphantsi kunye nento enempilo ngakumbi, njengesonka sengqolowa epheleleyo.
Ufanele utye iintlanzi ezingakanani ngeveki?
Ingcebiso yangoku evela kwiingcali zesondlo kukuba utye ubuncinane iinxalenye ezimbini zentlanzi ngeveki . Inxalenye enye idla ngokuba malunga ne-85-100 grams. Ngamafutshane, iqhekeza lentlanzi elilingana nesandla sakho.
Eyona nto ibalulekileyo kukukhetha uhlobo lwentlanzi othanda ukuyitya ngokwenene. Emva koko kuya kuba lula ukuyenza umkhwa.
I-American Heart Association icebisa ukuba ufumane ubuncinane igram enye ye-EPA kunye ne-DHA ngosuku, ingakumbi ukuba unesifo sentliziyo , kwintlanzi ukuba kunokwenzeka. Nangona kunjalo, ukuba unesifo sentliziyo, kubalulekile ukuthetha nogqirha wakho ngale nto kwaye ulandele icebiso lakhe.
Wenza ntoni ukuba awukuthandi ukutya intlanzi?
Kukho abantu abangalithandiyo nevumba leentlanzi. Akukho sizathu sokuzama ukubondla ngenkani. Ngethamsanqa, kukho ezinye iindlela zokufumana i-omega-3s.
- IiWalnuts
- Imbewu yeflakisi
- I-oyile yecanola
- Amaqanda atyebileyo e-Omega-3
Ungazama ukongeza ezi zinto ekutyeni kwakho.
Ezinye izinto ezibalulekileyo ekufuneka uzikhumbule
- Cinga nangeekhalori: Nangona iintlanzi "ezinamafutha" zinamafutha asempilweni, zikwaneekhalori eziphezulu. Ngoko ke ukutya kakhulu kunokukhokelela ekutyebeni. Kodwa inyaniso kukuba, uninzi lwabantu kwilizwe lethu alutyi nomlinganiselo weentlanzi ocetyiswayo. Ngoko ke akukho nto inokubangela ukukhathazeka ngayo.
- Lumka ngeetyhefu: Ezinye iintlobo zeentlanzi zaselwandle, ingakumbi iintlanzi ezinkulu ezifana ne-tuna, zinokuba neesinyithi ezinzima ezifana ne -mercury . Iintlanzi ezifana ne-salmon zinokuba neetyhefu ezifana ne-polycyclic aromatic hydrocarbons (PCBs) . Lo mngcipheko uphezulu kakhulu kubafazi abakhulelweyo, abafazi abazama ukukhulelwa, kunye nabantwana abancinci. Ukuba uwela kwenye yezi ndidi, qiniseka ukuba ubuza ugqirha wakho malunga nokuba zeziphi iintlobo zeentlanzi ezikhuselekileyo ukutyiwa kunye nokuba zingakanani.
Umyalezo Wokuya Ekhaya
- Ii-omega-3 fatty acids ezifumaneka kwiintlanzi ezinamafutha (ezifana neesardine, i-tuna, kunye ne-salmon) ziluncedo kakhulu kwimpilo yentliziyo.
- Zama ukutya ubuncinane iintlanzi ezimbini ngeveki (iqhekeza elilingana nesundu kwisabelo ngasinye).
- Xa upheka intlanzi, kuphephe ukuyiqhotsa nzulu. Endaweni yoko, sebenzisa iindlela ezisempilweni ezifana nokuyipheka ngomphunga, ukuyigrilla, okanye ukuyibilisa ngamanzi abandayo.
- Ukuba unesifo sentliziyo okanye ungumama okhulelweyo, thetha nogqirha wakho malunga nokutya kwakho kwaye ufumane ingcebiso efanelekileyo.
- Ukuba awukuthandi ukutya iintlanzi, khetha ezinye iintlobo zokutya ezine-omega-3, ezifana neewalnuts kunye nembewu yeflaxseeds.
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