Wake wezwa igama elithi 'Omega-3' ngaphambili? Kungenzeka ukuthi uke walibona likhulunywa ngudokotela, ohlelweni lwe-TV, noma ebhodleleni lamavithamini ekhemisi. Nakuba abantu abaningi bekhuluma ngalo, ungase ungabi nokuqonda okucacile kokuthi ziyini lezi zinto, ukuthi kungani zibalulekile emizimbeni yethu, nokuthi singazithola kuphi kangcono. Ngakho-ke, namuhla sizokhuluma kalula ngaleli acid elibalulekile lamafutha elibizwa ngokuthi i-Omega-3, izinzuzo zalo, kanye nokudla okuqukethe iningi lazo.
Iyini ngempela i-Omega-3?
Kalula nje, ama-omega-3 awuhlobo 'lwamafutha amahle' olubalulekile ekusebenzeni kahle kwemizimba yethu. Ayingxenye yawo wonke amaseli emzimbeni wethu. Lawa ma-fatty acid afika ngezinhlobo ezintathu eziyinhloko.
1. I-ALA (i-Alpha-linolenic acid): Lokhu kutholakala kakhulu ekudleni okusekelwe ezitshalweni, njengembewu yefilakisi, imbewu ye-chia, kanye nama-walnuts.
2. I-EPA (i-Eicosapentaenoic acid): Lokhu kutholakala kakhulu ekudleni kwasolwandle.
3. I-DHA (i-Docosahexaenoic acid): Njenge-EPA, lokhu kutholakala ngobuningi ekudleni kwasolwandle, ikakhulukazi ezinhlanzini ezinamafutha.
Phakathi kwalezi, i-ALA ibizwa ngokuthi 'i-acid enamafutha ebalulekile' . Isizathu salokhu ukuthi umzimba wethu awukwazi ukuyikhiqiza wodwa. Ngakho-ke, kumelwe siyithole ekudleni. Imizimba yethu ingaguqula inani elincane le-ALA esiyidlayo ibe yi-EPA ne-DHA. Kodwa lelo nani lincane kakhulu. Ngakho-ke, ukudla ukudla okucebile ku-EPA ne-DHA kunikeza umzimba wethu izinzuzo ezinkulu ngokuqondile. I-DHA ibaluleke kakhulu empilweni yobuchopho namehlo.
Izinzuzo ezimangalisayo ze-Omega-3 emzimbeni wethu
I-Omega-3 akuyona nje uhlobo lwamafutha. Inezinzuzo eziningi empilweni yethu.
Umngane omkhulu enhliziyweni
Ucwaningo lukhombisile ukuthi ukudla ukudla okucebile ngama-omega-3 kunganciphisa kakhulu ingozi yesifo senhliziyo. Lokhu kufaka phakathi:
- Yehlisa amazinga e-cholesterol embi (i-LDL) kanye ne-triglyceride egazini.
- Lokhu kuvimbela ukwakheka kwe-plaque ngaphakathi kwemithambo yegazi futhi kuyivimbele ekuvalekeni. Cabanga ngakho njengodaka oluqongelela ngaphakathi kwepayipi lamanzi. Lokhu kunciphisa ukwakheka kwe-plaque ngaphakathi kwemithambo yegazi yethu.
- Kuphinde kusize ekulawuleni umfutho wegazi.
Kunciphisa ukuvuvukala okungadingekile emzimbeni
Ukuvuvukala kuyindlela evamile nenempilo yokusabela ekuthelelekeni noma ekulimaleni. Kodwa-ke, uma lokhu kuvuvukala kuqhubeka isikhathi eside, ngisho nasemazingeni aphansi (ukuvuvukala okungapheli), kungaholela ezifweni eziningana, njengesifo senhliziyo, isifo samathambo, kanye nokucindezeleka. Ama-omega-3 angalawula lokhu kuvuvukala okungafuneki futhi anciphise ingozi yezifo ezihlobene.
Kuhle kakhulu ekusebenzeni kobuchopho kanye nenkumbulo
Ubuchopho bakho buqukethe amafutha angu-60%, kanti inani elikhulu lawo yi-DHA. Ngakho-ke ama-omega-3, ikakhulukazi i-DHA, abalulekile ekusebenzeni kahle kobuchopho.
- Ezinye izifundo zikhombisile ukuthi abantu abaphuza njalo ama-omega-3 basengozini encane yokuthola izifo ezihlobene nenkumbulo njengesifo i-Alzheimer's kanye ne-dementia.
- Ziphinde zisize ekuthuthukiseni inkumbulo kanye nesikhathi sokunaka kwezingane kanye nabantu abasha abafundayo.
Yikuphi ukudla okucebile kakhulu ku-Omega-3?
Ingxenye engcono kakhulu ukuthi i-omega-3 yinto esingayithola kalula ekudleni kwethu. Kungcono ukuthola lesi sakhi ekudleni kwemvelo kunezithasiselo. Nasi uhlu lokudla okune-omega-3 eningi.
| Uhlobo lokudla | Amaphuzu akhethekile nezinto okufanele uzazi |
|---|---|
| Inhlanzi enamafutha (i-salmon, i-mackerel, i-herring, i-herring, ama-sardine) | Lena imithombo engcono kakhulu ye-EPA kanye ne-DHA. Kungumqondo omuhle ukufaka lezi zinhlanzi ekudleni kwakho okungenani kabili ngesonto. Ama-sardine asethinini nawo aphezulu ku-omega-3s. |
| Imbewu yefilakisi namafutha efilakisi | Enye yezinto ezicebile kakhulu ezisekelwe ezitshalweni e-ALA. Imbewu yeflakisi ingagaywa bese ifakwa ku-yogurt kanye ne-oats. Uwoyela wembewu yeflakisi ungasetshenziswa kumasaladi. Kodwa-ke, lo mafutha awafanele ukufudumeza nokupheka. |
| Imbewu ye-Chia | Lokhu kucebile nge-ALA. Kungacwiliswa emanzini bese kudliwa njenge-pudding. Kucebile futhi nge-fiber namaprotheni. |
| Ama-walnuts | Lawa amantongomane amnandi okulula ukuwadla futhi acebile nge-ALA. Ukudla cishe ingcosana yamantongomane ngosuku kuwumkhuba omuhle. |
| Ubhontshisi kanye neTofu | Indlela enhle yokuthola i-omega-3, ikakhulukazi kwabadla imifino. I-Edamame, uhlobo lwesoya ebilisiwe, nayo inothile nge-omega-3. |
| Inhlanzi Yezimbaza | Izilwane ezifana nama-oyster, izinkalankala, kanye nama-shrimp nazo ziqukethe inani elithile lazo zonke izinhlobo ezintathu ze-omega-3s (ALA, DHA, EPA). |
Masiqaphele futhi izithasiselo kanye nemiphumela emibi.
Abanye abantu, ikakhulukazi labo abangathandi ukudla izinhlanzi, bangase bacabangele ukuthatha izithasiselo ze-omega-3. Amafutha enhlanzi namafutha esibindi se-cod avamile emakethe. Kodwa kunezinto ezimbalwa okufanele uzazi ngaphambi kokuzisebenzisa.
Okubaluleke kakhulu: Ungalokothi uqale ukuthatha izithasiselo ze-omega-3 ngaphandle kokubonisana nodokotela wakho kuqala, ikakhulukazi uma unezinye izimo zezokwelapha noma uthatha eminye imithi.
- Imiphumela emibi: Abanye abantu bangase babe nokuphazamiseka kwesisu kanye nesifo sohudo lapho bethatha la maphilisi. Lokhu kunganda njengoba umthamo ukhuphuka.
- Ukusebenzisana neminye imithi: Uma uthatha imithi yokunciphisa igazi noma imithi yokunciphisa izinhlungu (njenge-ibuprofen), ukuthatha izithako ze-omega-3 kungandisa ingozi yokopha. Ngakho-ke qiniseka ukuthi ukhuluma nodokotela wakho ngalokhu.
- Izingozi ezikhethekile: Abesifazane abakhulelwe, abantu abasengozini yokuba nesifo sikashukela, kanye nabantu abanamazinga aphezulu e-cholesterol ye-LDL kufanele bafune iseluleko sezokwelapha ngaphambi kokuthatha izithasiselo ze-omega-3. Ukuthatha imithamo ephezulu ngezinye izikhathi kungandisa ingozi yokushaya igazi.
- Ubuthi beMercury: Nakuba ukudla izinhlanzi kuyindlela engcono kakhulu yokuvimbela lokhu, ezinye izinhlanzi ezinkulu, njenge-swordfish kanye ne-king mackerel, zingaba namazinga aphezulu e-mercury. Ngakho-ke, kungcono ukugwema ukudla izinhlanzi ezinjalo njalo. Kodwa-ke, ngokuvamile, izinzuzo zokudla izinhlobo eziningi zezinhlanzi zidlula kakhulu izingozi.
Umlayezo Wokuya Nawe Ekhaya
- I-Omega-3 uhlobo 'lwamafutha amahle' olubalulekile enhliziyweni yethu, ebuchosheni kanye nempilo yethu iyonke.
- Indlela engcono kakhulu yokuthola lokhu ukudla kwemvelo. Izinhlanzi ezinamafutha (i-salmon, ama-sardine), imbewu ye-flax, imbewu ye-chia, kanye nama-walnuts zingenye yemithombo engcono kakhulu.
- Ungathola kalula inani le-omega-3 olidingayo ngokufaka inhlanzi ekudleni kwakho izinsuku ezimbili noma ezintathu ngesonto.
- Uma ucabanga ukuthatha izithasiselo ze-omega-3, sicela ukhulume nodokotela wakho kuqala. Gwema ukwenza izinqumo ngokwakho.
- Ukugcina ukudla okunempilo nokuhlukahlukene kuyisisekelo esihle kakhulu sempilo enempilo.
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