Ukudla okunothe ku-Omega 3
-Delile
- Ithebula lokudla okunothile ku-omega 3
- Izinzuzo ze-Omega 3
- Umthamo wansuku zonke onconyiwe we-omega 3
- Ukudla okucebiswe nge-omega 3
Ukudla okunothe ku-omega 3 kuhle kakhulu ekusebenzeni kahle kobuchopho ngakho-ke kungasetshenziselwa ukuthuthukisa inkumbulo, kuvuna izifundo nokusebenza. Kodwa-ke, lokhu kudla kungasetshenziswa njengesihlanganisi sokwelashwa ekucindezelekeni kanye nasekwelapheni ukuvuvukala okungamahlalakhona, njenge-tendonitis. Bona okuningi ku-Omega 3 ekwelapheni ukudangala.
I-Omega 3 itholakala kalula enhlanzini, kepha ukugxila kwayo kakhulu kusesikhunjeni senhlanzi, ngakho-ke, akufanele kususwe. Ukuqinisekisa ukutholakala kwe-omega 3 kubalulekile ukuthi ukudla akupheki emazingeni okushisa aphezulu, futhi akuthosiwe.
Ithebula lokudla okunothile ku-omega 3
Ithebula elilandelayo liqukethe izibonelo zokudla okunothile ku-omega 3 nenani elifanele.
| Ukudla | Ingxenye | Ubuningi ku-omega 3 | Amandla |
| Isardard | 100 g | 3.3 g | Amakholori ayi-124 |
| i-herring | 100 g | 1.6 g | Ama-calories angu-230 |
| Uhlobo lwenhlanzi | 100 g | 1.4 g | Amakholori angama-211 |
| Izinhlanzi ze-tuna | 100 g | 0.5 g | Amakholori angu-146 |
| Imbewu yeChia | 28 g | 5.06 g | Ama-calories ayi-127 |
| Imbewu yefilakisi | 20 g | 1.6 g | Ama-calories ayi-103 |
| Amantongomane | 28 g | 2.6 g | Ama-calories ayi-198 |
Izinzuzo ze-Omega 3
Phakathi kwezinzuzo ze-omega 3 singabala:
- Nciphisa ukungakhululeki kwe-PMS;
- Imemori yokuthandayo;
- Qinisa ubuchopho. Bona: I-Omega 3 ithuthukisa ukufunda.
- Yilwa nokudangala;
- Ukulwa nezifo ezivuthayo;
- Nciphisa ubungozi besifo senhliziyo;
- I-cholesterol ephansi;
- Thuthukisa ikhono lezingane lokufunda;
- Ukwenza ngcono ukusebenza kwabasubathi bezokuncintisana okuphezulu;
- Siza empini yokulwa namathambo, ngokwandisa ukumuncwa kwe-calcium;
- Nciphisa ukuqina kokuhlaselwa yisifuba somoya;
- Siza ekulweni nesifo sikashukela.
I-Omega 3 ihlukaniswe yaba izingxenye ezimbili, uchungechunge olulodwa olude nolunye uchungechunge olufushane, olufunwa kakhulu ukusetshenziswa komuntu, ngenxa yamandla alo emzimbeni, yi-omega 3 yeketanga elide futhi lokhu kutholakala kuphela ezinhlanzini ezivela emanzini ajulile, njengoba kushiwo ngenhla.
Bheka lawa macebiso kule vidiyo elandelayo:
Umthamo wansuku zonke onconyiwe we-omega 3
Umthamo wansuku zonke onconywayo we-omega 3 uyehluka kuye ngeminyaka, njengoba kukhonjisiwe etafuleni elilandelayo:
| Ibanga lobudala | Inani elidingekayo le-omega 3 |
| Baby kuze kube unyaka owodwa | 0.5 g ngosuku |
| Phakathi kweminyaka engu-1 no-3 | 40 mg nsuku zonke |
| Phakathi kweminyaka engu-4 no-8 | 55 mg nsuku zonke |
| Phakathi kweminyaka engu-9 nengu-13 ubudala | 70 mg nsuku zonke |
| Phakathi kweminyaka eyi-14 nengu-18 | 125 mg ngosuku |
| Abesilisa Abadala | 160 mg ngosuku |
| Abesifazane abadala | 90 mg nsuku zonke |
| Abesifazane abakhulelwe | 115 mg ngosuku |
Bona isibonelo semenyu yezinsuku ezi-3 enokudla okunothile kulesi sakhi.
Ukudla okucebiswe nge-omega 3
Ukudla okufana nebhotela, ubisi, amaqanda nesinkwa kungatholakala kunguqulo enothiswe nge-omega 3, futhi kuyindlela enhle yokwandisa ukusetshenziswa kwalesi sakhi sokulwa nokuvuvukala.
Kodwa-ke, ikhwalithi nobungako be-omega 3 kulokhu kudla kusekuncane, futhi kubalulekile ukugcina ukusetshenziswa kokudla okunothile ngokwemvelo kulesi sithako, njenge-salmon, isardadi, i-tuna, i-flaxseed ne-chia, okufanele kudliwe okungenani kabili ngeviki.
Ngaphezu kwalokho, kungenzeka futhi ukusebenzisa izithako ze-omega 3 kuma-capsule, okufanele zithathwe ngokungcono ngokweseluleko sikadokotela wezokudla noma sikadokotela.
Ngaphezu kokudla i-omega 3, bheka nezeluleko ezi-4 zokukhulisa i-cholesterol enhle.
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