Isebenziselwa ini i-Omega 3, 6 no-9 nokuthi ungayithatha kanjani

-Delile

• Yenzelwe ini
• Ungathatha kanjani
• Imiphumela emibi engaba khona

I-Omega 3, 6 ne-9 isebenza ukugcina ukwakheka kwamangqamuzana kanye nohlelo lwezinzwa, i-cholesterol embi ephansi, inyusa i-cholesterol enhle, ivimbela isifo senhliziyo, ngaphezu kokukhula kwenhlalakahle, nokwenza ngcono amasosha omzimba.

Yize itholakala kalula ezinhlanzini nasemifinini, ukwesekwa kungakhonjiswa ukuthuthukisa ukusebenza kobuchopho ngisho nasezinganeni, ukusiza ekuvuthweni kohlelo lwezinzwa ezimweni lapho kunokungasebenzi kahle, ngokwesibonelo.

Eyaziwa nangokuthi ama-fatty acids abalulekile, i-omega 3, 6 ne-9 ngamafutha amahle angasetshenziswa efomini lokwengeza kuma-capsule ukwenza lula ukusetshenziswa kwawo futhi athole izinzuzo zawo, yize etholakala ekudleni kwezinhlanzi zasolwandle njenge-salmon, sardines kanye ne-tuna, nasembewini kawoyela efana nama-walnuts, ama-flaxse, ama-alimondi kanye nama-chestnut. Bheka imithombo ye-omega 3 ekudleni.

Yenzelwe ini

Isengezo se-omega 3, 6 no-9 sinezinzuzo eziningana, ezikhonjiselwa i:

• Thuthukisa ukukhula kanye nemisebenzi yobuchopho, njengokukhumbula kanye nokugxila;
• Siza ukunciphisa umzimba, ngokuthuthukisa ukusutha futhi ubangele isimo esithe xaxa;
• Ukulwa nezifo zenhliziyo, njengokuhlaselwa yinhliziyo nokushaywa unhlangothi, nesifo sikashukela;
• Lawula i-cholesterol ngokwehlisa i-cholesterol emibi ne-triglycerides nokwandisa i-cholesterol enhle. Yazi ukuthi amanani anconyiwe ohlobo ngalunye lwe-cholesterol kufanele abe yini;
• Thuthukisa imizwa;
• Vimbela i-osteoporosis;
• Gcina isikhumba sakho siphilile;
• Thuthukisa imisebenzi yokuzivikela kanye nokuvikela izinhlobo ezithile zomdlavuza.

Ukuthola izinzuzo, kunconywa ukuthi la mafutha acid alinganiselwe emzimbeni, ayadliwa, ukuze i-omega 3 ibe ngobuningi obukhulu, ngoba ukweqisa kwe-omega 6 maqondana no-omega 3 kungaletha ukulimala, njengokukhula umphumela wokuvuvukala emzimbeni.

Ungathatha kanjani

Ngokuvamile, umthamo onconywayo we-omega 3, 6 no-9 ungeze amaphilisi ayi-1 kuya kwayi-3 ngosuku. Kodwa-ke, umthamo odingekayo walawa mafutha acid uyahlukahluka kumuntu ngamunye futhi, ngaphezu kwalokho, imithamo esema-capsule ingahluka ngokuya ngomkhiqizo, ngakho-ke kunconywa ukuthi uthintane nodokotela noma isazi sokudla okunomsoco ngokukhomba umthamo ofanele. kumuntu ngamunye.

Kubalulekile futhi ukukhumbula ukuthi i-omega 3 imvamisa iyona edingeka kakhulu ukwengeza futhi kufanele ibe ngobuningi obukhulu, njengoba i-omega 6 itholakala kalula ekudleni kanti i-omega 9 ingakhiqizwa ngumzimba.

Ngakho-ke, umuntu udinga, ngokwesilinganiso, ukusuka ku-500 kuye ku-3000 mg we-omega 3 ngosuku, inani lakhona, ngokwesilinganiso, eliphindwe kabili lelo le-mega 6 no-9. Ngaphezu kwalokho, izithasiselo ezikhonjiswe kakhulu yilezo eziqukethe amanani aphezulu i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA) ekubunjweni kwazo.

Imiphumela emibi engaba khona

Eminye yemiphumela emibi yokudla i-omega 3, 6 no-9 ihlotshaniswa kakhulu nokusetshenziswa ngokweqile kwesengezo, futhi kungaba yikhanda, ubuhlungu besisu, isicanucanu, isifo sohudo kanye nezinqubo zokuvuvukala ezandayo, ikakhulukazi uma kunokusetshenziswa ngokweqile kwesengezo.

Buka le vidiyo elandelayo futhi ubone ukuthi ungayithola kanjani i-omega 3 ekudleni: