Konke mayelana no-omega 3, 6 no-9

-Delile

• Izinzuzo ze-omegas
• Ukudla okunothile ku-omega 3, 6 no-9
• Nini ukuthatha ibhekwa

I-Omega 3 ne-6 yizinhlobo ezinhle zamafutha, ezikhona ezinhlanzini ezifana ne-salmon, isardadi noma i-tuna nezithelo ezomisiwe njengamantongomane, ama-alimondi noma ama-cashews, isibonelo. Zibaluleke kakhulu ekuthuthukiseni amasosha omzimba, ukwehlisa i-cholesterol ne-triglycerides nokwandisa ukufunda nememori.

I-Omega 9s, ngakolunye uhlangothi, ayibalulekile ngoba ikhiqizwa ngumzimba, kepha ubudlelwano obuhle phakathi kwalezi zinhlobo ezintathu zamafutha buqinisekisa ukuthi umzimba uhlala uphilile, uvimbela izifo ezinjengomdlavuza, i-Alzheimer's noma i-depression.

Ngakho-ke, ukugcina amazinga anele e-omegas 3, 6 no-9 kanye nezinzuzo zawo zezempilo, ukwesekwa kungaba yindlela enhle, ikakhulukazi kulabo abangazidli izinhlanzi okungenani kabili ngeviki noma kulabo abadla inyama.

Buka le vidiyo elandelayo bese wazi izinhlanzi ezicebe kakhulu ku-omega 3:

Izinzuzo ze-omegas

Ukudla ukudla okunothe ku-omegas 3,6 no-9 kuqinisekisa ukukhula okuhle kobuchopho, uhlelo oluphakathi lwezinzwa nokugcinwa kwempilo yamehlo, ngaphezu kokwenza ngcono ukuguquguquka kwemikhumbi, ukuvimbela imivimbo. Ngokuqondile, uhlobo ngalunye lwe-omega lunezinzuzo ezilandelayo:

• I-Omegas 3:etholakala ikakhulukazi ezinhlanzini zamanzi abandayo njenge-salmon, ekhonjwe njengamafutha acid i-EPA, i-ALA ne-DHA, inomsebenzi omelene nokuvuvukala ngakho-ke iyasiza ekunciphiseni ubuhlungu obuhlangene, ngaphezu kokuvimbela amafutha egazini ekuqineni nasekubangeleni i-infarction noma isifo sohlangothi . Ukudla okunothe ku-omega 3 nakho kungelapha futhi kuvikele nokudangala.
• I-Omegas 6: ezikhonjwe ngama-akhronimi i-AL ne-AA, akhona emafutheni emifino njengamantongomane noma amakinati. Zibaluleke kakhulu ekwehliseni umfutho wegazi kanye ne-cholesterol, okufaka isandla ekwandiseni i-cholesterol enhle, eyi-HDL. Ngaphezu kwakho konke lokhu, kubuye kuthuthukise ukuzivikela komzimba.
• Omega 9 - akhona ekudleni okufana namafutha omnqumo noma i-alimondi, la mafutha abalulekile ekulawuleni ukushisa komzimba, ukukhiqiza ama-hormone ocansi njenge-estrogen ne-progesterone, nokunikela ekwandeni kokumunca amavithamini A, D, E no-K emzimbeni. Luhlobo lwamafutha akhiqizwa emzimbeni kusuka ekudleni kwe-omega 3 ne-omega 6.

Yize kungamafutha avela emithonjeni ehlukene, futhi enemisebenzi ethile, ubuhlobo obuhle phakathi kwabo obuqinisekisa iqhaza labo ekuthuthukiseni impilo.

Ukudla okunothile ku-omega 3, 6 no-9

Ukukhulisa inani lalezi zakhi zomzimba, ngaphezu kokunezela, ukudla ukudla okuningi kwe-omega 3, 6 no-9 kubalulekile. Thola ukuthi yikuphi ukudla okunothile ngohlobo ngalunye lwe-omega etafuleni elingezansi:

Lapho ukusetshenziswa kokudla okunothe ku-omega 6 kuphakeme kakhulu kunalokho okunconywayo, kungaholela engcupheni yokwanda kwesifo sikashukela kanye nezifo zenhliziyo, futhi kuyalulekwa ukuthi udle i-omega 3 eningi ukulinganisela.

Nini ukuthatha ibhekwa

Izithasiselo eziqukethe i-omega 3, 6 no-9 zingathathwa yinoma ngubani, kepha umthamo we-omega ngayinye uncike kwizidingo zakho zokudla okunempilo noma ukushiyeka, uhlobo lokudla okudlayo noma nohlobo lwesifo okukhulunywa ngaso.

Buka le vidiyo elandelayo bese ubona izinzuzo zokuthatha i-omega 3 ukhulelwe nasebuntwaneni

Eminye yemiphumela emibi yokudla i-omega 3, 6 no-9 ingenzeka ngenxa yokuthatha okungaphezu komthamo wansuku zonke onconyiwe futhi ingafaka ikhanda, ubuhlungu besisu, isicanucanu, isifo sohudo kanye nezinqubo zokuvuvukala ezandayo. Ngaphezu kwalokho, lezi zithasiselo zinganambitha ukungathandeki kwezinhlanzi, zingadala ukuphefumula okubi, ukugaya ukudla okungafanele, isicanucanu, izitulo ezixegayo kanye nokuqubuka.