Izinzuzo eziyi-13 zokuthatha uwoyela wezinhlanzi

-Delile

• Uyini Uwoyela Wezinhlanzi?
• 1. Kwangathi Ixhase Impilo Yenhliziyo
• 2. Kwangathi Kungasiza Ukwelapha Ukuphazamiseka Emqondweni Okuthize
• 3. Kwangathi Kungasiza Ukwehlisa Isisindo
• 4. Kungasekela Impilo Yamehlo
• 5. Kunganciphisa Ukuvuvukala
• 6. Kungenzeka Sisekele Isikhumba Esinempilo
• 7. Kwangathi Ukusekela Ukukhulelwa Nempilo Yasekuqaleni
• 8. Kwangathi Yehlisa Amafutha Esibindi
• 9. Kwangathi Kungathuthukiswa Izimpawu Zokucindezeleka
• 10. Kwangathi Kungathuthukisa Ukunakwa Nokungasebenzi Ngokweqile Ezinganeni
• 11. Kwangathi Kungasiza Ukuvimbela Izimpawu Zokuwohloka Kwengqondo
• 12. Kwangathi Kungathuthukisa Izimpawu Zesifuba Somoya Ne-Allergy Risk
• 13. Kwangathi Kungathuthukiswa Impilo Yamathambo
• Ungayengeza kanjani
• Isikali
• Ifomu
• Ukuhlushwa
• Ukuhlanzeka
• Ukusha
• Ukusimama
• Isikhathi
• Okusemqoka

Uwoyela wezinhlanzi ungenye yezithako zokudla ezisetshenziswa kakhulu.

Inothe ngama-omega-3 fatty acids, abaluleke kakhulu empilweni yakho.

Uma ungadli inhlanzi eningi enamafutha, ukuthatha isithasiselo samafutha enhlanzi kungakusiza ukuthi uthole ama-omega-3 fatty acids anele.

Nazi izinzuzo ze-13 zezempilo kawoyela wezinhlanzi.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uyini Uwoyela Wezinhlanzi?

Amafutha wezinhlanzi amafutha noma uwoyela okhishwa ezicutshini zezinhlanzi.

Imvamisa ivela ezinhlanzini ezinamafutha, njenge-herring, i-tuna, ama-anchovies ne-mackerel. Kodwa-ke kwesinye isikhathi kukhiqizwa kusuka ezibindini zezinye izinhlanzi, njengoba kunjalo nangoyela wesibindi se-cod.

I-World Health Organisation (WHO) incoma ukuthi kudliwe izingxenye ezingu-1-2 zezinhlanzi ngesonto. Lokhu kungenxa yokuthi ama-omega-3 fatty acids asezinhlanzini ahlinzeka ngezinzuzo eziningi zezempilo, kubandakanya nokuvikelwa ezifweni eziningi.

Kodwa-ke, uma ungadli ukunikezwa okungu-1-2 kwezinhlanzi ngesonto, izengezo zamafutha ezinhlanzi zingakusiza ukuthi uthole ama-omega-3 anele.

Cishe u-30% kawoyela wezinhlanzi wenziwe ngama-omega-3s, kanti ama-70% asele akhiwe ngamanye amafutha. Ngaphezu kwalokho, uwoyela wezinhlanzi uvame ukuba novithamini A no-D.

Kubalulekile ukuqaphela ukuthi izinhlobo ze-omega-3s ezitholakala ku-oyili wezinhlanzi zinezinzuzo ezinkulu zezempilo kune-omega-3s etholakala kweminye imithombo yezitshalo.

Ama-omega-3 amakhulu emafutheni wezinhlanzi yi-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA), kanti i-omega-3 emithonjeni yezitshalo ikakhulukazi i-alpha-linolenic acid (ALA).

Yize i-ALA iyi-fatty acid ebalulekile, i-EPA ne-DHA inezinzuzo eziningi zezempilo (,).

Kubalulekile futhi ukuthola ama-omega-3 anele ngoba ukudla kwaseNtshonalanga kushintshe ama-omega-3 amaningi ngamanye amafutha afana ne-omega-6s. Lesi silinganiso esonakele samafutha acid singasiza kwizifo eziningi (,,,).

1. Kwangathi Ixhase Impilo Yenhliziyo

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke ().

Ucwaningo lukhombisa ukuthi abantu abadla izinhlanzi eziningi banamazinga aphansi kakhulu esifo senhliziyo (,,).

Izici eziningi zobungozi besifo senhliziyo zibukeka zehliswa ukusetshenziswa kwezinhlanzi noma uwoyela wezinhlanzi. Izinzuzo zamafutha wezinhlanzi ezempilo yenhliziyo zifaka:

• Amazinga e-cholesterol: Ingakhuphula amazinga “amahle” e-HDL cholesterol. Kodwa-ke, akubonakali kunciphisa amazinga we-cholesterol "embi" ye-LDL (,,,,,).
• Ama-Triglycerides: Ingangehlisa ama-triglycerides cishe ngo-15-30% (,,).
• Ukushaya kwegazi: Ngisho nasezilinganisweni ezincane, kusiza ukunciphisa ukucindezelwa kwegazi kubantu abanamazinga aphakeme (,,).
• Uqwembe: Kungavimbela izingcwecwe ezenza imithambo yakho iqine, futhi kwenze izingqimba zomthambo zizinze futhi ziphephe kulabo asebenazo (,,).
• Ama-arrhythmias abulalayo: Kubantu abasengozini, kunganciphisa imicimbi ebulalayo ye-arrhythmia. I-Arrhythmias yizigqi zenhliziyo ezingavamile ezingadala ukuhlaselwa yinhliziyo ezimweni ezithile ().

Yize izengezo zikawoyela wezinhlanzi zingathuthukisa izinto eziningi ezinobungozi zesifo senhliziyo, abukho ubufakazi obucacile bokuthi zingavimbela ukuhlaselwa yinhliziyo noma isifo sohlangothi ().

ISIFINYEZO Izengezo zikawoyela wezinhlanzi zinganciphisa ezinye izingozi ezihambisana nesifo senhliziyo. Kodwa-ke, abukho ubufakazi obucacile bokuthi bungavimbela ukuhlaselwa yinhliziyo noma unhlangothi.

2. Kwangathi Kungasiza Ukwelapha Ukuphazamiseka Emqondweni Okuthize

Ingqondo yakho yakhiwe cishe ngama-60% amafutha, futhi iningi lala mafutha yi-omega-3 fatty acids. Ngakho-ke, ama-omega-3 abalulekile ekusebenzeni kobuchopho okujwayelekile (,).

Eqinisweni, ezinye izifundo ziphakamisa ukuthi abantu abanezinkinga ezithile zengqondo banamazinga aphansi egazi le-omega-3 (,,).

Kuyathakazelisa ukuthi ucwaningo luphakamisa ukuthi izengezo zikawoyela wezinhlanzi zingavimbela ukuqala noma zithuthukise izimpawu zokuphazamiseka okuthile kwengqondo. Isibonelo, inganciphisa amathuba okuphazamiseka kwengqondo kulabo abasengozini (,).

Ngaphezu kwalokho, ukwengeza ngamafutha wezinhlanzi ngemithamo ephezulu kunganciphisa ezinye izimpawu zombili i-schizophrenia ne-bipolar disorder (, 34,,,,).

ISIFINYEZO Izengezo zikawoyela wezinhlanzi zingathuthukisa izimpawu zezifo ezithile zengqondo. Lo mphumela ungaba ngumphumela wokwanda kokudla kwe-omega-3 okunamafutha acid.

3. Kwangathi Kungasiza Ukwehlisa Isisindo

Ukukhuluphala ngokweqile kuchazwa njengokuthola inkomba yomzimba (BMI) enkulu kunama-30. Emhlabeni jikelele, cishe abantu abadala abangama-39% bakhuluphele ngokweqile, kuyilapho abangu-13% bekhuluphele. Izinombolo ziphakeme kakhulu emazweni ahola kakhulu njenge-US ().

Ukukhuluphala ngokweqile kungakhuphula kakhulu ubungozi bezinye izifo, kufaka phakathi isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, nomdlavuza (,,).

Izengezo zikawoyela wezinhlanzi zingathuthukisa ukwakheka komzimba nezici zobungozi zesifo senhliziyo kubantu abakhuluphele (,,).

Ngaphezu kwalokho, ezinye izifundo zikhomba ukuthi izengezo zikawoyela wezinhlanzi, ngokuhlangana nokudla noma nokuvivinya umzimba, zingakusiza wehlise isisindo (,).

Kodwa-ke, akuzona zonke izifundo ezitholile umphumela ofanayo (,).

Ukuhlaziywa okukodwa kwezifundo ezingama-21 kuphawula ukuthi izengezo zikawoyela wezinhlanzi azinciphisanga kakhulu isisindo kubantu abakhuluphele kepha zehlise ukuzungeza okhalweni kanye nesilinganiso sesinqe ukuya okhalweni ().

ISIFINYEZO Izengezo zikawoyela wezinhlanzi zingasiza ekwehliseni ububanzi bokhalo, kanye nokwehlisa isisindo uma kuhlangene nokudla noma ukuvivinya umzimba.

4. Kungasekela Impilo Yamehlo

Njengobuchopho bakho, amehlo akho ancike kumafutha e-omega-3. Ubufakazi bubonisa ukuthi abantu abangatholi ama-omega-3 anele basengozini enkulu yezifo zamehlo (,).

Ngaphezu kwalokho, impilo yamehlo iqala ukwehla ekugugeni, okungaholela ekuwohlokeni kwe-macular okuhlobene nobudala (i-AMD). Ukudla izinhlanzi kuxhumene nokwehla kwengozi ye-AMD, kepha imiphumela kwizengezo zikawoyela wezinhlanzi ayikholakali kangako (,).

Olunye ucwaningo luthole ukuthi ukusebenzisa umthamo ophakeme kawoyela wezinhlanzi amasonto ayi-19 kuthuthukise umbono kuzo zonke iziguli ze-AMD. Kodwa-ke, lesi bekuyisifundo esincane kakhulu (54).

Izifundo ezimbili ezinkulu zihlolisise umphumela ohlangene we-omega-3s nezinye izakhi ku-AMD. Ucwaningo oluthile lukhombise umphumela omuhle, kanti olunye alukhombisanga mphumela. Ngakho-ke, imiphumela ayicaci (,).

ISIFINYEZO Ukudla izinhlanzi kungasiza ekuvikeleni izifo zamehlo. Kodwa-ke, akucaci ukuthi izithasiselo zikawoyela wezinhlanzi zinalo yini umphumela ofanayo.

5. Kunganciphisa Ukuvuvukala

Ukuvuvukala kuyindlela yakho yokulwa nokutheleleka nokwelapha ukulimala.

Kodwa-ke, ukuvuvukala okungamahlalakhona kuhlotshaniswa nezifo ezimbi, njengokukhuluphala, isifo sikashukela, ukudangala, nesifo senhliziyo (,,).

Ukunciphisa ukuvuvukala kungasiza ekwelapheni izimpawu zalezi zifo.

Ngoba uwoyela wezinhlanzi unezinto ezilwa nokuvuvukala, kungasiza ekwelapheni izimo ezibandakanya ukuvuvukala okungamahlalakhona ().

Isibonelo, kubantu abacindezelekile nabakhuluphele kakhulu, uwoyela wezinhlanzi unganciphisa ukukhiqizwa nokubonakaliswa kofuzo kwama-molecule wokuvuvukala abizwa ngama-cytokines (,).

Ngaphezu kwalokho, izengezo zikawoyela wezinhlanzi zinganciphisa kakhulu ubuhlungu obuhlangene, ukuqina, kanye nezidingo zomuthi kubantu abane-arthritis ye-rheumatoid, ebangela amalunga abuhlungu (,).

Ngenkathi isifo samathumbu esivuthayo (i-IBD) naso sibangelwa ukuvuvukala, abukho ubufakazi obucacile bokuthi uwoyela wezinhlanzi uzithuthukisa yini izimpawu zawo (,).

ISIFINYEZO Uwoyela wezinhlanzi unemiphumela enamandla yokulwa nokuvuvukala futhi ungasiza ukunciphisa izimpawu zezifo ezivuthayo, ikakhulukazi isifo samathambo.

6. Kungenzeka Sisekele Isikhumba Esinempilo

Isikhumba sakho isitho esikhulu kunazo zonke emzimbeni wakho, futhi siqukethe ama-omega-3 fatty acids () amaningi.

Impilo yesikhumba ingancipha kuyo yonke impilo yakho, ikakhulukazi ngesikhathi sokuguga noma ngemuva kokuchayeka kakhulu elangeni.

Lokho kusho ukuthi kunezinkinga eziningi zesikhumba ezingazuza kwizengezo zamafutha ezinhlanzi, kufaka phakathi i-psoriasis ne-dermatitis (,,).

ISIFINYEZO Isikhumba sakho singalimala ngokuguga noma ngokushiswa yilanga ngokweqile. Izengezo zamafutha ezinhlanzi zingasiza ekugcineni isikhumba esinempilo.

7. Kwangathi Ukusekela Ukukhulelwa Nempilo Yasekuqaleni

Ama-Omega-3 abalulekile ekukhuleni kwasekuqaleni nasekuthuthukisweni ().

Ngakho-ke, kubalulekile ukuthi omama bathole ama-omega-3 anele ngesikhathi sokukhulelwa nangesikhathi sokuncelisa.

Izengezo zamafutha ezinhlanzi komama abakhulelwe nabancelisayo zingathuthukisa ukuhlangana kwamehlo ezinsaneni. Kodwa-ke, akucaci ukuthi ukufunda noma i-IQ kuyathuthukiswa yini (,,,,).

Ukuthatha izengezo zikawoyela wezinhlanzi ngesikhathi sokukhulelwa nokuncelisa ibele nakho kungathuthukisa ukuthuthukiswa kokubukwa kwezinsana futhi kusize ekunciphiseni ubungozi bokungezwani komzimba (,).

ISIFINYEZO Ama-omega-3 fatty acids abalulekile ekukhuleni nasekukhuleni kwengane ekuqaleni. Izengezo zikawoyela wezinhlanzi komama noma ezinsaneni zingathuthukisa ukuhlangana kwamehlo esandla, yize umphumela wazo ekufundeni naku-IQ ungacacile.

8. Kwangathi Yehlisa Amafutha Esibindi

Isibindi sakho sicubungula amanoni amaningi emzimbeni wakho futhi singadlala indima ekuzuzeni isisindo.

Isifo sesibindi siya ngokuya sijwayeleke - ikakhulukazi isifo sesibindi esinamafutha (non-alcohol) esinamafutha (NAFLD), lapho amafutha aqoqana khona esibindini sakho ().

Izengezo zikawoyela wezinhlanzi zingathuthukisa ukusebenza kwesibindi nokuvuvukala, okungasiza ukunciphisa izimpawu ze-NAFLD kanye nenani lamafutha esibindi sakho (,,,).

ISIFINYEZO Isifo sesibindi sivamile kubantu abakhuluphele ngokweqile. Izengezo zamafutha ezinhlanzi zingasiza ukwehlisa amafutha esibindini sakho kanye nezimpawu zesifo esingamafutha esingesona isidakwa.

9. Kwangathi Kungathuthukiswa Izimpawu Zokucindezeleka

Ukudangala kulindeleke ukuthi kube imbangela yesibili ngobukhulu yokugula ngo-2030 ().

Kuyathakazelisa ukuthi abantu abanokudangala okukhulu babonakala benamazinga aphansi egazi ama-omega-3s (,,).

Ucwaningo lukhombisa ukuthi uwoyela wezinhlanzi kanye nezengezo ze-omega-3 kungathuthukisa izimpawu zokudangala (, 88, 89).

Ngaphezu kwalokho, ezinye izifundo zikhombisile ukuthi uwoyela ocebile ku-EPA usiza ukunciphisa izimpawu zokucindezeleka ngaphezu kwe-DHA (,).

ISIFINYEZO Izengezo zamafutha ezinhlanzi - ikakhulukazi ezinothile nge-EPA - zingasiza ekuthuthukiseni izimpawu zokudangala.

10. Kwangathi Kungathuthukisa Ukunakwa Nokungasebenzi Ngokweqile Ezinganeni

Izinkinga eziningi zokuziphatha ezinganeni, ezinjengokunakekelwa kokushoda kwengqondo (ADHD), zibandakanya ukungasebenzi kahle nokunganaki.

Njengoba kunikezwe ukuthi ama-omega-3s enza ingxenye enkulu yobuchopho, ukuthola okwanele kubo kungabalulekile ekuvikeleni ukuphazamiseka kokuziphatha empilweni yokuqala (92).

Izengezo zikawoyela wezinhlanzi zingathuthukisa ukungasebenzi kahle okubonakalayo, ukunganaki, ukuphuthuma, nolaka ezinganeni. Lokhu kungazuzisa ukufunda impilo isencane (93, 94, 95,).

ISIFINYEZO Ukuphazamiseka kokuziphatha ezinganeni kungaphazamisa ukufunda nokukhula. Izengezo zikawoyela wezinhlanzi zikhonjisiwe ukusiza ukunciphisa ukungasebenzi kahle, ukunganaki, nezinye izindlela zokuziphatha ezimbi.

11. Kwangathi Kungasiza Ukuvimbela Izimpawu Zokuwohloka Kwengqondo

Njengoba ukhula, ukusebenza kwengqondo yakho kuyehla, futhi nengozi yakho yesifo i-Alzheimer iyanda.

Abantu abadla izinhlanzi eziningi bavame ukuzwa ukwehla okuhamba kancane ekusebenzeni kobuchopho ekugugeni (,,).

Kodwa-ke, ucwaningo lwezengezo zikawoyela wezinhlanzi kubantu abadala asebekhulile alunikanga ubufakazi obucacile bokuthi banganciphisa ukwehla kokusebenza kobuchopho (,).

Noma kunjalo, ezinye izifundo ezincane kakhulu zikhombisile ukuthi uwoyela wezinhlanzi ungathuthukisa inkumbulo kubantu abadala abanempilo, asebekhulile (, 103).

ISIFINYEZO Abantu abadla izinhlanzi eziningi banokuncipha kwengqondo okuhlobene nobudala okuhamba kancane. Kodwa-ke, akucaci ukuthi izengezo zikawoyela wezinhlanzi zingavimbela noma zenze ngcono ukwehla kwengqondo kubantu abadala asebekhulile.

12. Kwangathi Kungathuthukisa Izimpawu Zesifuba Somoya Ne-Allergy Risk

I-asthma, engadala ukuvuvukala emaphashini nokuphefumula okuncane, iba yinto evame kakhulu ezinganeni.

Ucwaningo oluningi lukhombisa ukuthi uwoyela wezinhlanzi unganciphisa izimpawu zesifuba somoya, ikakhulukazi empilweni yokuqala (,,,).

Kokunye ukubuyekeza kubantu abacishe babe yi-100,000, inhlanzi kamama noma ukutholwa kwe-omega-3 kutholakale ukunciphisa ubungozi be-asthma ezinganeni ngo-24-29% ().

Ngaphezu kwalokho, izengezo zikawoyela wezinhlanzi komama abakhulelwe zinganciphisa ubungozi bokungezwani komzimba nezinsana (109).

ISIFINYEZO Ukudla kakhulu uwoyela wezinhlanzi nofishi ngesikhathi sokukhulelwa kunganciphisa ubungozi besifuba somoya kanye nokungezwani komzimba nomntwana.

13. Kwangathi Kungathuthukiswa Impilo Yamathambo

Ngesikhathi sokuguga, amathambo angaqala ukulahlekelwa ngamaminerali abo abalulekile, okwenza kube lula ukuthi aphule. Lokhu kungaholela ezimweni ezinjenge-osteoporosis ne-osteoarthritis.

I-calcium nevithamini D zibaluleke kakhulu empilweni yethambo, kepha ezinye izifundo ziphakamisa ukuthi i-omega-3 fatty acids nayo ingasiza.

Abantu abane-omega-3 ephakeme kanye namazinga egazi bangaba nokuqina okungcono kwamaminerali amathambo (BMD) (,,).

Kodwa-ke, akucaci ukuthi izengezo zikawoyela wezinhlanzi ziyayithuthukisa yini i-BMD (,).

Izifundo eziningi ezincane ziphakamisa ukuthi izengezo zikawoyela wezinhlanzi zinciphisa izimpawu zokuwohloka kwamathambo, okungavimbela isifo samathambo ().

ISIFINYEZO Ukudla okuphezulu kwe-omega-3 kuhlotshaniswa nokuqina kwamathambo okuphezulu, okungasiza ekuvikeleni isifo samathambo. Kodwa-ke, akucaci ukuthi izithasiselo zikawoyela wezinhlanzi zinenzuzo yini.

Ungayengeza kanjani

Uma ungadli izingxenye ezi-1-2 zezinhlanzi ezinamafutha ngesonto, ungahle uthande ukucabanga ukuthatha isithasiselo samafutha wezinhlanzi.

Uma ufuna ukuthenga izengezo zamafutha ezinhlanzi, kunokukhethwa okuhle kakhulu e-Amazon.

Ngezansi kunohlu lwezinto okufanele uzicabangele lapho uthatha isengezo samafutha enhlanzi:

Isikali

Izincomo zesilinganiso se-EPA ne-DHA ziyahlukahluka kuye ngeminyaka yakho nempilo.

I-WHO incoma ukuthi kudliwe nsuku zonke u-0.2-0.5 amagremu (200-500 mg) we-EPA ehlanganisiwe ne-DHA. Kodwa-ke, kungadingeka ukwengeza umthamo uma ukhulelwe, unesi, noma usengozini yesifo senhliziyo ().

Khetha isithasiselo samafutha wezinhlanzi esihlinzeka okungenani ngama-gram angu-0.3 (300 mg) we-EPA ne-DHA ngokusebenza ngakunye.

Ifomu

Izithasiselo zikawoyela wezinhlanzi ziza ngezindlela eziningi, kufaka phakathi i-ethyl esters (EE), i-triglycerides (TG), i-reformed triglycerides (rTG), i-fatty acids (FFA) ne-phospholipids (PL).

Umzimba wakho awumunci ama-ethyl esters kanye namanye, ngakho-ke zama ukukhetha isengezo samafutha enhlanzi esiza kwelinye lamafomu asohlwini ().

Ukuhlushwa

Izithasiselo eziningi ziqukethe kufika ku-1,000 mg kawoyela wezinhlanzi ngokukhonza - kepha kuphela ama-300 mg we-EPA ne-DHA.

Funda ilebula bese ukhetha isengezo esiqukethe okungenani ama-500 mg we-EPA ne-DHA nge-1,000 mg kawoyela wezinhlanzi.

Ukuhlanzeka

Izithako eziningi zamafutha ezinhlanzi aziqukethe lokho abathi bayakwenza ().

Ukugwema le mikhiqizo, khetha isengezo esivivinywa umuntu wesithathu noma esinophawu lobumsulwa kwi-Global Organisation ye-EPA ne-DHA Omega-3s (GOED).

Ukusha

I-Omega-3 fatty acids ijwayele uketsheziwa i-oxidation, okwenza ukuthi ihambe i-rancid.

Ukugwema lokhu, ungakhetha isengezo esine-antioxidant, efana novithamini E. Futhi, gcina izithasiselo zakho kude nokukhanya - okungcono esiqandisini.

Ungasebenzisi i-supplement yamafutha wezinhlanzi enephunga elimnandi noma iphelelwe yisikhathi.

Ukusimama

Khetha isithasiselo samafutha wezinhlanzi esinesitifiketi sokusimama, esifana neseMarine Stewardship Council (MSC) noma i-Environmental Defense Fund.

Ukukhiqizwa kukawoyela wezinhlanzi kusuka kuma-anchovies nezinhlanzi ezincane ezifanayo kusimama kakhulu kunalokho okuvela ezinhlanzini ezinkulu.

Isikhathi

Amanye amafutha wokudla asiza ukumunca kwakho i-omega-3 fatty acids ().

Ngakho-ke, kungcono ukuthatha isengezo sakho samafutha ezinhlanzi ngesidlo esiqukethe amafutha.

ISIFINYEZO Lapho ufunda amalebula kawoyela wezinhlanzi, qiniseka ukuthi ukhetha isengezo ngokugxila okuphezulu kwe-EPA ne-DHA futhi okunesitifiketi sobumsulwa nokusimama.

Okusemqoka

Ama-Omega-3s abamba iqhaza ekukhuleni kobuchopho okujwayelekile kanye namehlo. Balwa nokuvuvukala futhi kungasiza ekuvikeleni isifo senhliziyo nokwehla kokusebenza kobuchopho.

Njengoba uwoyela wezinhlanzi uqukethe ama-omega-3 amaningi, labo abasengozini yalezi zinkinga bangazuza ngokuwuthatha.

Kodwa-ke, ukudla ukudla okuphelele cishe njalo kungcono kunokuthatha izithasiselo, futhi ukudla izingxenye ezimbili zezinhlanzi ezinamafutha ngeviki kungakunika ama-omega-3 anele.

Eqinisweni, izinhlanzi zisebenza njengoyili wezinhlanzi - uma kungenjalo - ekuvikeleni izifo eziningi.

Lokho kusho, izengezo zikawoyela wezinhlanzi ziyindlela enhle uma ungazidli izinhlanzi.