Izinzuzo eziyishumi nambili zezempilo zika-omega 3

-Delile

• 8. Kuthuthukisa ukusebenza kobuchopho
• 9. Kuvimbela i-Alzheimer's
• 10. Kuthuthukisa ikhwalithi yesikhumba
• 11. Ilawula ukusilela kokunaka nokungasebenzi kahle
• 12. Kuthuthukisa ukusebenza kwemisipha
• Ukudla okunothile ku-omega 3
• Izinzuzo ze-omega 3 ekukhulelweni
• Kunconywe inani lansuku zonke

I-Omega 3 wuhlobo lwamafutha amahle anesenzo esinamandla sokulwa nokuvuvukala futhi, ngakho-ke, ingasetshenziswa ukulawula amazinga e-cholesterol neglucose egazini noma ukuvimbela izifo zenhliziyo nemithambo yegazi, ngaphezu kokwenza ngcono inkumbulo nesimo.

Kunezinhlobo ezintathu ze-omega 3: i-docosahexaenoic acid (DHA), i-eicosapentaenoic acid (i-EPA) ne-alpha-linolenic acid (i-ALA), engatholakala ikakhulukazi ezinhlanzini zasolwandle, njenge-salmon, i-tuna kanye ne-sardine, nasembewini efana ne-sizzle nefilakisi. Ngaphezu kwalokho, i-omega 3 nayo ingasetshenziswa kuma-supplements ngesimo samaphilisi, athengiswa emakhemisi, ezitolo zemithi nasezitolo zokudla.

8. Kuthuthukisa ukusebenza kobuchopho

I-Omega 3 yisakhi esibaluleke kakhulu semisebenzi yobuchopho, njengoba u-60% wobuchopho wakhiwa ngamafutha, ikakhulukazi i-omega 3. Ngakho-ke, ukuntuleka kwala mafutha kungahle kuhlotshaniswe namandla okufunda amancane noma inkumbulo.

Ngakho-ke, ukwandisa ukusetshenziswa kwe-omega 3 kungasiza ukuvikela amangqamuzana obuchopho ngokuqinisekisa ukusebenza kahle kobuchopho, ukuthuthukisa inkumbulo nokucabanga.

9. Kuvimbela i-Alzheimer's

Olunye ucwaningo lukhombisa ukuthi ukusetshenziswa kwe-omega 3 kunganciphisa ukulahleka kwememori, ukunganakwa kanye nobunzima bokucabanga okunengqondo, okunganciphisa ubungozi bokuthola i-Alzheimer's, ngokwenza ngcono ukusebenza kwama-neuron obuchopho. Kodwa-ke, kudingeka izifundo ezengeziwe ukufakazela le nzuzo.

10. Kuthuthukisa ikhwalithi yesikhumba

I-Omega 3, ikakhulukazi i-DHA, iyingxenye yamaseli esikhumba, ebhekele impilo yolwelwesi lweseli egcina isikhumba sithambile, sinamanzi, siguquguquka futhi ngaphandle kwemibimbi. Ngakho-ke, ngokusebenzisa i-omega 3 kungenzeka ukugcina lezi zici zesikhumba nempilo yakho.

Ngaphezu kwalokho, i-omega 3 isiza ukuvikela isikhumba ekulimaleni kwelanga okungadala ukuguga, njengoba kunomphumela we-antioxidant.

11. Ilawula ukusilela kokunaka nokungasebenzi kahle

Ucwaningo oluningi lukhombisa ukuthi ukuntuleka kwe-omega 3 kuhlotshaniswa nokunakekelwa kokushoda kwengqondo (TDHA) ezinganeni nokuthi ukusetshenziswa okwandisiwe kwe-omega 3, ikakhulukazi i-EPA, kunganciphisa izimpawu zalesi sifo, kusize ekuthuthukiseni ukunakwa, ekuqedeni imisebenzi nasekunciphiseni ukungabi namandla, ukungafisi , ukufutheka nolaka.

12. Kuthuthukisa ukusebenza kwemisipha

Ukwengezwa kwe-Omega 3 kungasiza ekwehliseni ukuvuvukala kwemisipha okubangelwa ukuzivocavoca umzimba, kusheshise ukululama kwemisipha nokwehla kobuhlungu ngemuva kokuqeqeshwa.

I-Omega 3 ibuye isize ekuthuthukiseni isimo nasekuthuthukiseni ukusebenza koqeqesho, ngaphezu kokubaluleka ekwenzeni lula ukuqala kwemisebenzi yomzimba noma yabantu abelashwa, njengokwelashwa ngokomzimba noma ukuvuselelwa kwenhliziyo.

Funda kabanzi mayelana nezinzuzo ze-omega 3 kuvidiyo elandelayo:

Ukudla okunothile ku-omega 3

Umthombo oyinhloko we-omega 3 ekudleni izinhlanzi zamanzi olwandle, njenge-sardines, i-tuna, i-cod, i-dogfish ne-salmon. Ngaphezu kwazo, lesi sakhi somzimba sitholakala embewini efana ne-chia ne-flaxseed, chestnuts, walnuts kanye namafutha omnqumo.

Phakathi kwemithombo yezitshalo, uwoyela wefilakisi ukudla okucebe kakhulu ku-omega-3, futhi ukusetshenziswa kwawo kubantu abadla imifino kubaluleke kakhulu. Bheka uhlu oluphelele lokudla okunothile ku-omega 3.

Izinzuzo ze-omega 3 ekukhulelweni

Ukwengeza nge-omega 3 ekukhulelweni kungancoma udokotela wokubelethisa, ngoba kuvimbela ukubeletha ngaphambi kwesikhathi futhi kuthuthukise ukukhula kwengane kwemizwa, futhi ezinganeni ezingaphambi kwesikhathi lokhu kwengezelwa kuthuthukisa ikhono lokuqonda, ngoba ukudla okuphansi kwala mafutha kuhlotshaniswa ne-IQ engezansi ye ingane.

Ukwengeza kwe-Omega ngesikhathi sokukhulelwa kuletha izinzuzo ezifana nalezi:

• Vimbela ukucindezeleka komama;
• Yehlisa ubungozi be-pre-eclampsia;
• Nciphisa amacala okuzalwa ngaphambi kwesikhathi;
• Yehlisa ubungozi bokukhuluphala kwengane;
• Yehlisa ubungozi bokuthola i-autism, i-ADHD noma ukuphazamiseka kokufunda;
• Ubungozi obuncane bokungezwani komzimba nesifuba somoya ezinganeni;
• Ukuthuthuka okungcono kokuqonda kwengqondo ezinganeni.

Ukwengeza nge-omega 3 nakho kungenziwa ngesikhathi sesigaba sokuncelisa ukuhlangabezana nezidingo ezandisiwe zikamama nengane, futhi kufanele kwenziwe ngokuya ngezeluleko zokwelashwa.

Bona kuvidiyo engezansi ezinye izinzuzo zokusebenzisa i-omega 3 ekukhulelweni nasebuntwaneni:

Kunconywe inani lansuku zonke

Umthamo wansuku zonke onconywayo we-omega 3 uyehluka kuye ngeminyaka, njengoba kukhonjisiwe ngezansi:

• Izingane ezivela ezinyangeni ezingu-0 kuya kwezingu-12: 500 mg;
• Izingane ezineminyaka engu-1 kuya kwengu-3: 700 mg;
• Izingane ezineminyaka engama-4 kuya kwengu-8 ubudala: 900 mg;
• Abafana abaneminyaka engu-9 kuya kwengu-13 ubudala: 1200 mg;
• Amantombazane asukela eminyakeni engu-9 kuya kwengu-13 ubudala: 1000 mg;
• Abesilisa abadala nabadala: 1600 mg;
• Abesifazane abadala nabadala: 1100 mg;
• Abesifazane abakhulelwe: 1400 mg;
• Abesifazane abancelisayo: 1300 mg.

Kubalulekile ukukhumbula ukuthi kuma-omega 3 supplements kuma-capsule ukugxilwa kwawo kuyahlukahluka ngokusho komkhiqizi, ngakho-ke, izithasiselo zingancoma amaphilisi ayi-1 kuye kwayi-4 ngosuku. Ngokuvamile, ilebula lezengezo ze-omega-3 linenani le-EPA ne-DHA kulebula, futhi yisamba salawa manani amabili okufanele sinikeze inani eliphelele elinconyiwe ngosuku, elichazwe ngenhla. Bona isibonelo sesengezo se-omega-3.