I-Omega 3 ekukhulelweni: izinzuzo nokuthi ungadla kanjani
-Delile
- Izinzuzo eziyinhloko
- Uyithatha nini ibhekwa le-omega 3 lapho ukhulelwe
- Ungayitholaphi i-omega 3 nokuthi ungayisebenzisa kanjani
- Ukudla okunothile ku-omega 3
Ukusetshenziswa kwansuku zonke kwe-omega 3 ngesikhathi sokukhulelwa kunganikeza izinzuzo eziningi kubo bobabili ingane nomama, njengoba lesi sithako sithanda ubuchopho bengane nokukhula kokubuka, ngaphezu kokunciphisa ubungozi besifazane ababa nengcindezi ngesikhathi sokukhulelwa kanye nezinye izinkinga.
Lokhu kungenxa yokuthi i-omega 3 yenza imisebenzi eminingana emzimbeni, njengokuthuthwa komoya-mpilo, ukugcinwa kwamandla, ukulawulwa kwengcindezi yegazi nempendulo yomzimba yokuvuvukala neyokungezwani komzimba, ngaphezu kokwenza inqubo yokuqina.
Okunye ukudla okunothile kulo msoco yi-salmon, i-tuna kanye ne-sardine, kepha kukhona futhi ama-supplements kuma-capsule kanye nama-multivitamin okukhulelwa asevele afaka i-omega 3 ekwakhiweni kwawo.
Izinzuzo eziyinhloko
Izinzuzo ezinkulu zokudla i-omega 3 ngesikhathi sokukhulelwa yilezi:
- Nciphisa ubungozi bokuzalwa ngaphambi kwesikhathi, njengoba lesi sithako sisiza ukulawula ama-prostaglandin, okuyizinto ezihlotshaniswa nokuzalwa ngaphambi kwesikhathi;
- Yenza ingane ihlakaniphe, ngoba le fatty acid iyisisekelo esiyisisekelo ekwakheni ubuchopho bengane nohlelo lwemizwa, ikakhulukazi kusukela ku-trimester yesibili yokukhulelwa naphakathi neminyaka elandelayo;
- Thanda impilo ebonakalayo yengane, ngoba lesi sithako sinqwabelana ku-retina, sibalulekile ekuthuthukisweni kombono omuhle;
- Nciphisa ubungozi be-asthma enganeni, kukhonjiswa ikakhulukazi kwabesifazane abanalolu hlobo lokungezwani komzimba nomndeni;
- Nciphisa ubungozi be-pre-eclampsia, ngoba inezinto ezilwa nokuvuvukala ezisiza ukukhulisa imithambo yegazi nokwenza ngcono ukujikeleza kwegazi;
- Nciphisa ubungozi bokucindezeleka kwangemva kokubeletha, ngoba omama badlulisela amanani amaningi ala mafutha abalulekile enganeni engakhiqizwa ngumzimba futhi adinga ukungeniswa ekudleni. Amazinga aphansi e-omega 3 angakhuphula ukuthambekela kokudangala noma ukungasebenzi kahle kobuchopho.
Ukufeza zonke lezi zinzuzo kunconywa ukuthi kudle ukudla okunothe ku-omega 3 nsuku zonke, kepha okunye okungenzeka ukuthatha amaphilisi ama-omega 3 angakhonjiswa udokotela noma isazi sokudla. Njengoba ubuchopho bengane buqhubeka nokukhula ngemuva kokuzalwa, lokhu kunakekelwa nakho kubalulekile ngesikhathi sokuncelisa.
Bheka lezi kanye nezinye izinzuzo ze-omega 3 kuvidiyo elandelayo:
Uyithatha nini ibhekwa le-omega 3 lapho ukhulelwe
Ukusetshenziswa kwezithako ze-omega 3 kufanele kunconywe udokotela noma isazi sokudla, kepha bonke abesifazane abakhulelwe bangazuza.
Lesi sithasiselo kufanele sithathwe ngokuya ngokuya kobuchwepheshe obukhombisile, kepha, ngokujwayelekile, i-1 noma 2 amaphilisi we-omega 3 angasetshenziswa ngesikhathi sokukhulelwa kanye ne-lactation. Endabeni yokuba yi-multivitamin yabesifazane abakhulelwe, ezimweni eziningi umthamo onconywayo usuvele ukhonjisiwe.
Isamba esiphezulu se-omega 3 ongasidla ngosuku ngu-3g, kubalulekile ukuthi ucabangele inani lalesi sakhi esikhona ekudleni nakwezinye izithako ozisebenzisayo.
Ungayitholaphi i-omega 3 nokuthi ungayisebenzisa kanjani
Imithombo engcono kakhulu ye-omega 3 izinhlanzi ezivela emanzini abandayo najulile, njenge-trout, i-salmon ne-tuna. Eminye imithombo uwoyela ohlanjululwayo noma imbewu yawo, isibonelo, uwoyela we-primrose wakusihlwa. Bheka ezinye izibonelo zokudla okunothe ku-omega 3.
Ngakho-ke, kusukela ku-trimester yokuqala yokukhulelwa nangesikhathi sonke sokuncelisa, ukudla kukamama kufanele kuqukethe okungenani ama-300 mg we-DHA ekudleni kwakhe kwansuku zonke, okulingana nezipuni ezimbili zamafutha kafilakisi ngosuku noma ama-200 amagremu ezinhlanzi.
Ezinganeni ezinganceliswa ibele futhi ezondliwa ngebhodlela kuphela, kungaba yindlela enhle yokusebenzisa amafomula obisi nge-EPA, DHA ne-ALA okuyizinhlobo ze-omegas 3.
Buka le vidiyo elandelayo bese ubheka izinhlanzi ezicebile ku-omega 3:
Ukudla okunothile ku-omega 3
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 ongayilandela owesifazane okhulelwe ukuqinisekisa ukuthi usebenzisa inani elinconyiwe le-omega 3:
| Usuku 1 | Usuku 2 | Usuku 3 | |
| Ukudla kwasekuseni | 1 ingilazi yejusi le-orange + 1 ipanekuku enembewu ye-chia noshizi we-ricotta + 1 i-orenji | Izingcezu ezi-2 zesinkwa noshizi, izingcezu ezi-2 zikatamatisi kanye nezilayi ezi-2 ze-avocado + 1 tangerine | 1 inkomishi okusanhlamvu okuphelele ne-1 inkomishi yobisi olusikiwe + 20 g wezithelo ezomisiwe + 1/2 kabhanana osikiwe waba izingcezu |
| Isidlo sasekuseni | Iphakethe eli-1 labaqhekezi abanosawoti abane-guacamole eyenziwe ngokwabo | Imbiza engu-1 ye-gelatin ene-apula eli-1 | 1 tangerine + 6 amantongomane |
| Isidlo sasemini sasemini | Ipasta enocezu olu-1 lwesaumoni oluhlutshiwe neminqumo + ulethisi, utamatisi nesaladi lekhukhamba okunongwe ngesipuni esingu-1 samafutha efilakisi + 1 imango | 1 ukugoqa okukhulu okugxishwe nge-tuna no-utamatisi isosi, u-anyanisi nopelepele + isaladi eluhlaza okotshwe ngesipuni esingu-1 samafutha efilakisi + 1 inkomishi yama-strawberry | Ama-sardine ama-2 athosiwe ahambisana nezipuni ezimbili zelayisi nezipuni eziyi-2 zobhontshisi + i-coleslaw engu-1 enezinqathe ezifakwe ngesipuni esingu-1 samafutha ka-linseed + izingcezu ezimbili zikaphayinaphu |
| Isidlo sasemini | 1 inkomishi yama-oats asongwe ngobisi lwe-alimondi + isipuni esingu-1 somhlabathi sefilakisi | I-200 ml yamavithamini kabhanana + wezipuni ezimbili ze-oats + 1 ithisipuni yembewu ye-chia | I-yogurt e-1 enethisipuni elilodwa le-flaxseed + 1/2 inkomishi yezithelo |
Inani elifakiwe kwimenyu liyahluka kuye ngobudala, ubulili, ukuvivinya umzimba futhi uma unanoma yisiphi isifo esihambisanayo noma cha, ngakho-ke inhloso ukufuna ukuholwa ngusosayensi wezokudla ukuze kwenziwe ukuhlolwa okuphelele kanye nohlelo lokudla okunempilo izidingo ziyahlelwa izidingo zakho.
-Conywayo
Yini le ndawo ebomvu ekhaleni lami?
