Buza Udokotela Wokudla: Izinzuzo Zokuxhaswa Kwamafutha Ezinhlanzi ngokudla Inhlanzi

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Umbuzo: Ngabe izinzuzo zamafutha ezinhlanzi zengeza okufanayo nokudla izinhlanzi? Kuthiwani ngamafutha anefilakisi; kuhle lokho?

A: Izinzuzo zezempilo zokuthatha izithako zamafutha ezinhlanzi ziyafana nalokho okuthola ngokudla ama-acids abalulekile ezinhlanzi. Ngokocwaningo lwango-2007 olwenziwa uchwepheshe owaziwayo emhlabeni we-omega-3 uDkt. Bill Harris, umzimba wakho umunca amafutha amabili anempilo (EPA kanye ne-DHA) atholakala ezinhlanzini ezinamafutha kanye nasezithanjeni zikawoyela wezinhlanzi ngendlela efanayo, kungakhathaliseki ukuthi uwathola kanjani. (ukudla kuqhathaniswa nokwengezwa). Lezi yizindaba ezinhle kubantu abangazithandi izinhlanzi noma abangazidli izinhlanzi eziningi ezinamafutha.

Ngakolunye uhlangothi, ifilakisi kuyindaba ehlukile. Amafutha e-omega-3 atholakala ku-flaxseed, i-alpha-linolenic acid (ALA), aziwa njengamafutha we-omega-3, kanti amanye amafutha e-omega-3 afana ne-EPA ne-DHA (angizukukuzala ngamagama abo esayensi ) ngamafutha omaga-3 amaketanga amade. I-EPA ne-DHA zitholakala ezinhlanzini ezinamafutha njenge-salmon kanye nezithako zamafutha ezinhlanzi. Ngenkathi it kuyinto kungenzeka ukuguqula i-ALA ibe yi-EPA, lokhu kuguqulwa emzimbeni akusebenzi kahle futhi kugcwele izivimbamgwaqo. Futhi ngokusho kocwaningo olusha, akunakwenzeka ukuguqula i-ALA iye kuyi-molecule ende ye-DHA.

Ngakho-ke, kusho ukuthini lokhu kuwe? Ngokuyinhloko, kufanele uhlose ukuthola kokubili ama-short- (ALA) no-long chain (EPA ne-DHA) amafutha omega-3 ekudleni kwakho, njengoba onke enezinzuzo ezihlukile zezempilo. Kodwa kungakhathaliseki ukuthi upakisha i-ALA engakanani, ngeke ikukhokhele ukungatholi okwanele (noma iyiphi) i-EPA noma i-DHA. Lokhu kube yinkinga ejwayelekile kubantu abadla inyama, abavame ukufaka ukudla kwabo ngamafutha anefilakisi ukuvala ukungabi bikho kwamafutha e-omega-3 amade ekudleni kwabo. Njengoba sazi ukuthi lena akuyona inketho esebenzayo, yini umuntu odla imifino okufanele ayenze?

Ngincoma ukuthi abadla imifino bathole isengezo esisekelwe ku-alga esuselwa ku-DHA. Okuxakayo ukuthi amafutha atholakala kumafutha ezinhlanzi awenziwa inhlanzi. Yenziwe nge-algae. Izinhlanzi zidla ulwelwe, ama-omega-3 agcinwe ezinhlanzini, bese sidla izinhlanzi. Uma ungumuntu ongadli imifino, vele ubheke izithasiselo ze-DHA zemifino. Umzimba wakho uzoguqula enye yaleyo DHA ibuyisele ku-EPA emfushane kancane, futhi uzoba nazo zonke izisekelo zakho ze-omega-3 ezinochungechunge olude zimboziwe.

Hlangana Nodokotela Wokudla: UMike Roussell, PhD

Umbhali, isikhulumi, kanye nomeluleki wezokudla okunempilo uMike Roussell, PhD uneziqu ze-bachelor ku-biochemistry yase-Hobart College kanye neziqu zobudokotela kwezokudla okunomsoco wase-Pennsylvania State University. UMike ungumsunguli weNaked Nutrition, LLC, inkampani yokudla okunomsoco enhlobonhlobo enikezela ngezixazululo zezempilo nezokudla ngqo kubathengi nakubachwepheshe bemboni ngama-DVD, izincwadi, ama-ebook, izinhlelo zomsindo, izincwadi zezindaba zanyanga zonke, imicimbi ebukhoma, namaphepha amhlophe. Ukuze ufunde kabanzi, hlola ibhulogi likaDkt Roussell elidumile lokudla nokudla, iMikeRoussell.com.

Thola amathiphu alula wokudla nokudla ngokulandela u-@mikeroussell ku-Twitter noma ube umlandeli wekhasi lakhe le-Facebook.

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