Lero, pamene aliyense akuyesetsa kuti akhale ndi moyo wathanzi, thupi lokondana ndi logwirizana ndilo loto, chifukwa momwe anthu sapuma mphamvu, nthawi kapena ndalama. Pankhaniyi, msika unayamba kuwoneka zakudya zambiri zosiyana siyana zowonjezera zakudya, masewera olimbitsa thupi, mavitamini amphamvu, ndi zina zotero. Koma pali zinthu zomwe sizikugwirizana ndi nthawi komanso mafashoni, chifukwa cha makhalidwe awo komanso katundu wawo. Iyi ndiyo mafuta odziwika bwino a nsomba.
Mafuta othandizira nsomba
Mafuta a nsomba amachokera makamaka ku nsomba za banja la cod. Mtengo wake mu mavitamini ndi mafuta okhutira omega-3, chifukwa chake, mafuta a chiwindi amagwiritsidwa ntchito kwambiri kuti awonongeke.
Zida zomwe zili mu bukhuli zimapindulitsa thupi, kulilimbitsa, kuyeretsa ndi kubwezeretsa. Taganizirani, chifukwa cha zigawo zikuluzikulu ndi mafuta othandiza kwambiri.
- Vitamini A ndi othandiza, choyamba, kwa masomphenya ndipo ndi yofunikira kwa iwo amene amathera nthawi yochuluka pamakompyuta kapena ntchito yawo imakhudzidwa ndi kukwera kwa maso.
- Vitamini D ndiwothandiza kuti mano ndi mafupa akhale abwino. Ndi vitamini amene amafunikira kuyambira ali mwana kuti apangidwe bwino mafupa. Kulephera kwake kumabweretsa chitukuko cha ana.
- Omega-3 unsaturated mafuta acids:
- kulimbikitsa kukula kwa mitsempha ya magazi, kuwayeretsa, kuteteza mapangidwe a magazi;
- kuteteza chitukuko cha matenda a atherosclerosis, chifukwa cha kuchepetsa cholesterol m'magazi;
- kumaletsa njira zomwe zimakhudza kwambiri kukumbukira ndikupangitsa kuvutika maganizo;
- Ubwino wolemera - mafuta a nsomba amathandiza kuwotcha mafuta odzaza thupi;
- amalimbikitsa chitukuko cha thupi la zinthu zomwe zimatsutsana ndi zotupa, kotero kuchotsa zizindikiro zambiri za kutupa;
- kumawonjezera kupanga serotonin (hormone ya chisangalalo), potero kumakweza maganizo.
Mafuta a nsomba ndi kulemera kwake
Kutaya mafuta a nsomba kumathandiza ndi zina zake. Chinthuchi n'chakuti Omega-3 fatty acids amagwiritsidwa ntchito ndi thupi ngati mafuta, choncho sangathe kuwasunga monga odzaza. Mafuta a nsomba ali ndi mphamvu yapadera yowonongera mafuta ndipo, panthawi imodzimodzi, amachepetsa mpata kuti akwaniritse. Ngati mwaika njira ina - amachotsa njira yowonjezeramo mafuta ndikuyamba momwe mafuta amawotchera.
Maphunziro a zachipatala atsimikizira kuti mafuta a nsomba amatha kusokoneza kuchuluka kwa mafuta m'thupi, kuchepetsa. Izi ndi chifukwa chakuti zimachepetsanso shuga komanso zimateteza insulini.
Tikamaphatikizapo mafuta a nsomba mu zakudya, ndiye kuti mphamvu yowonjezera imachokera ku mafuta omwe asungidwa kale, zomwe zimapangidwa ndi mankhwalawa.
Kodi ndi bwino bwanji kutenga mafuta a nsomba kulemera?
Kulandira nsomba za mafuta ndibwino kwambiri kuphatikizapo zakudya zoyenera komanso masewero olimbitsa thupi, mwinamwake kulemera kwake sikungakhale kosaoneka. Zoonadi, machiritso sakanachotsedwe, koma ngati ndi funso la kupezeka kwa mapaundi owonjezera, ndiye kuti mankhwalawa sangathe kuthana ndi kuchuluka kwawo.
Pankhani ya mlingo, ndiye maganizo amagawanika. Ndani amalimbikitsa kutenga mlingo waukulu, ndipo wina, m'malo mwake, ali otsika kwambiri. Mafuta ambiri omwe amapezeka nsomba patsiku ndi pafupifupi 1-2 magalamu 2-3 patsiku.
Mafuta a nsomba kwa akazi
Kuphatikiza pa phindu la kulemera kwake, mafuta a nsomba ndi abwino kwa thanzi lonse ndipo ndi mankhwala othandiza kwa amayi apakati. Zimathandiza chitukuko chabwino cha dongosolo lamanjenje, ubongo ndi masomphenya mwa mwanayo. Kwa amayi apamtsogolo, phindu la mankhwalawa ndi lakuti ntchito yake imaletsa kubereka kwa amayi oyambirira , kubereka msanga komanso chiopsezo cha khansa ya m'mawere.
Kwa amayi ndi atsikana pa nthawi ya kusamba, mafuta a nsomba amathandiza kuti thupi likhale lofewa kwambiri, zomwe zimapangitsa kuti masiku ano akhale olekerera komanso osapweteka.