Ngaba wakha waliva igama elithi 'Omega-3' ngaphambili? Usenokuba ulibonile likhankanywa ngugqirha, kwinkqubo yeTV, okanye kwibhotile yeevithamini kwikhemesti. Nangona abantu abaninzi bethetha ngalo, usenokungaziqondi kakuhle ukuba zeziphi ezi zinto, kutheni zibalulekile emizimbeni yethu, kwaye apho singazifumana khona ngcono. Ngoko ke, namhlanje siza kuthetha ngokulula ngale asidi ibalulekileyo yamafutha ebizwa ngokuba yi-Omega-3, iingenelo zayo, kunye nokutya okuqulethe uninzi lwazo.
Yintoni kanye kanye i-Omega-3?
Ngamafutshane, ii-omega-3 luhlobo 'lwamafutha alungileyo' olubalulekileyo ekusebenzeni kakuhle kwemizimba yethu. Ziyinxalenye yeseli nganye emzimbeni wethu. Ezi fatty acids ziza kwiintlobo ezintathu eziphambili.
1. I-ALA (i-Alpha-linolenic acid): Oku kufumaneka kakhulu ekutyeni okusekwe kwizityalo, okufana nembewu yeflakisi, imbewu yetshia, kunye neewalnuts.
2. I-EPA (i-Eicosapentaenoic acid): Ezi zifumaneka kakhulu kwizilwanyana zaselwandle.
3. I-DHA (i-Docosahexaenoic acid): Njenge-EPA, oku kufumaneka ngobuninzi kwizilwanyana zaselwandle, ingakumbi iintlanzi ezinamafutha.
Phakathi kwezi, i-ALA ibizwa ngokuba yi -'essential fatty acid' . Isizathu soku kukuba umzimba wethu awukwazi ukuyivelisa wodwa. Ke ngoko, kufuneka siyifumane ekutyeni. Imizimba yethu inokuguqula inani elincinci le-ALA esiyityayo ibe yi-EPA kunye ne-DHA. Kodwa elo nani lincinci kakhulu. Ke ngoko, ukutya ukutya okutyebileyo kwi-EPA kunye ne-DHA kunika umzimba wethu iingenelo ezinkulu ngokuthe ngqo. I-DHA ibaluleke kakhulu kwimpilo yengqondo namehlo.
Iingenelo ezimangalisayo ze-Omega-3 emzimbeni wethu
I-Omega-3 ayilohlobo nje lwamafutha. Ineengenelo ezininzi kwimpilo yethu.
Umhlobo osenyongweni
Uphando lubonise ukuba ukutya ukutya okutyebileyo kwi-omega-3s kunokunciphisa kakhulu umngcipheko wesifo sentliziyo. Oku kuquka:
- Yehlisa amanqanaba e-cholesterol embi (LDL) kunye ne-triglyceride egazini.
- Oku kuthintela ukwakheka kweplaque ngaphakathi kwemithambo yegazi kwaye kuthintela ukuba ingavaleki. Cinga ngayo njengothuli oluqokelelana ngaphakathi kombhobho wamanzi. Oku kunciphisa ukwakheka kweplaque ngaphakathi kwemithambo yegazi yethu.
- Ikwanceda ekulawuleni uxinzelelo lwegazi.
Yehlisa ukudumba okungeyomfuneko emzimbeni
Ukudumba yindlela eqhelekileyo nesempilweni yokusabela kusulelo okanye ukwenzakala. Nangona kunjalo, ukuba oku kudumba kuqhubeka ixesha elide, nokuba kukwizinga eliphantsi (ukudumba okungapheliyo), kunokukhokelela kwizifo ezininzi, ezifana nesifo sentliziyo, isifo samathambo, kunye nokudakumba. Ii-Omega-3 zinokulawula oku kudumba okungafunekiyo kwaye zinciphise umngcipheko wezifo ezinxulumene noko.
Ilungele ukusebenza kwengqondo kunye nenkumbulo
Ingqondo yakho yenziwe ngamanqatha angama-60%, kwaye isixa esikhulu sawo yi-DHA. Ngoko ke ii-omega-3, ingakumbi i-DHA, zibalulekile ekusebenzeni kakuhle kwengqondo.
- Ezinye izifundo zibonise ukuba abantu abasela rhoqo i-omega-3s banomngcipheko omncinci wokufumana izifo ezinxulumene nenkumbulo ezifana nesifo sika-Alzheimer kunye ne-dementia.
- Zikwanceda ekuphuculeni inkumbulo kunye nexesha lokunika ingqalelo kubantwana nakubantu abaselula abafundayo.
Ziziphi ukutya ezityebileyo kwi-Omega-3?
Eyona nto ilungileyo kukuba i-omega-3 yinto esinokuyifumana ngokulula ekutyeni kwethu. Kungcono ukufumana esi sondlo ekutyeni kwendalo endaweni yezakhamzimba. Nantsi uluhlu lokutya okune-omega-3 eninzi.
| Uhlobo lokutya | Amanqaku akhethekileyo kunye nezinto ekufuneka uzazi |
|---|---|
| Intlanzi enamafutha (isalmon, i-mackerel, i-herring, i-herring, i-sardines) | Ezi zezona mithombo zibalaseleyo ze-EPA kunye ne-DHA. Kungcono ukubandakanya ezi ntlanzi ekutyeni kwakho ubuncinane kabini ngeveki. Iisardine ezifakwe ebhotileni zikwaphezulu kwi-omega-3s. |
| Imbewu yeflakisi kunye neoyile yeflakisi | Enye yezona zinto zityebileyo kwizityalo kwi-ALA. Iimbewu zeflakisi zingagaywa zongezwe kwiyogathi nakwi-oats. Ioyile yeflakisi ingasetyenziswa kwiisaladi. Nangona kunjalo, le oyile ayifanelekanga ukufudumeza nokupheka. |
| Iimbwe zechai | Oku kutyebile kwi-ALA. Kungafakwa emanzini kutyiwe njengepudding. Kutyebile kwifayibha kunye neproteni. |
| IiWalnuts | La ngamandongomane amnandi okulula ukuwatya kwaye atyebile kwi-ALA. Ukutya malunga nesandla esincinci see-walnuts ngosuku ngumkhwa olungileyo. |
| Iimbotyi zesoya kunye neTofu | Indlela entle yokufumana i-omega-3, ingakumbi kwabo batya imifuno kuphela. I-Edamame, uhlobo lwesoya ebilisiweyo, ikwatyebile kwi-omega-3. |
| Intlanzi yeqokobhe | Izilwanyana ezifana nee-oyster, ii-crabs, kunye ne-shrimp nazo ziqulathe ezinye zeentlobo ezintathu ze-omega-3s (ALA, DHA, EPA). |
Masiqaphele nezongezo kunye nemiphumo emibi.
Abanye abantu, ingakumbi abo bangayithandiyo intlanzi, banokucinga ngokuthatha izongezo ze-omega-3. Ioyile yentlanzi kunye neoyile yesibindi se-cod zixhaphakile kwimarike. Kodwa kukho izinto ezimbalwa ekufuneka uzazi ngaphambi kokuba uzisebenzise.
Okubaluleke kakhulu: Ungaze uqale ukuthatha izongezo ze-omega-3 ngaphandle kokubonisana nogqirha wakho kuqala, ingakumbi ukuba unezinye iingxaki zempilo okanye uthatha amanye amayeza.
- Iziphumo ebezingalindelekanga: Abanye abantu banokuba neengxaki zesisu kunye norhudo xa bethatha ezi pilisi. Ezi zinokwanda njengoko umthamo unyuka.
- Ukusebenzisana namanye amayeza: Ukuba uthatha amayeza okunciphisa igazi okanye amayeza okunciphisa iintlungu (afana ne-ibuprofen), ukuthatha izongezo ze-omega-3 kunokunyusa umngcipheko wakho wokopha. Ngoko ke qiniseka ukuba uthetha nogqirha wakho ngale nto.
- Iingozi ezikhethekileyo: Abafazi abakhulelweyo, abantu abasengozini yokuba nesifo seswekile, kunye nabantu abanamazinga aphezulu e-LDL cholesterol kufuneka bafune iingcebiso zonyango ngaphambi kokuba bathathe izongezo ze-omega-3. Ukuthatha iidosi eziphezulu ngamanye amaxesha kunokunyusa umngcipheko we-stroke yokopha.
- Ityhefu yeMercury: Nangona ukutya intlanzi kuyeyona ndlela ilungileyo yokuthintela oku, ezinye iintlanzi ezinkulu, ezifana ne-swordfish kunye ne-king mackerel, zinokuba namanqanaba aphezulu e-mercury. Ke ngoko, kungcono ukuphepha ukutya ezo ntlanzi rhoqo. Nangona kunjalo, ngokubanzi, iingenelo zokutya uninzi lweentlobo zeentlanzi zingaphezulu kakhulu kuneengozi.
Umyalezo Wokuya Ekhaya
- I-Omega-3 luhlobo 'lwamafutha alungileyo' olubalulekileyo entliziyweni yethu, engqondweni nakwimpilo iyonke.
- Eyona ndlela ilungileyo yokufumana oku kukutya kwendalo. Iintlanzi ezinamafutha (isalmon, iisardine), imbewu yeflakisi, imbewu yetshia, kunye neewalnuts zezinye zezona mithombo zibalaseleyo.
- Ungafumana lula ubungakanani be-omega-3 oyifunayo ngokongeza intlanzi ekutyeni kwakho iintsuku ezimbini okanye ezintathu ngeveki.
- Ukuba ucinga ngokuthatha izongezo ze-omega-3, nceda uthethe nogqirha wakho kuqala. Kuphephe ukwenza izigqibo ngokwakho.
- Ukutya ukutya okunesondlo nokuhlukeneyo yeyona ndlela ilungileyo yokuphila ubomi obusempilweni.
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