Omega-3 kulemera kwake

Omega-3 fatty acids amafunikira osati thanzi labwino, koma kulemera kwake. Mankhwalawa ndi ofunika kwambiri kwa thupi, makamaka panthawi ya kuwonjezeka kwa maganizo ndi thupi. Zikhoza kupezeka pazinthu zopangira zakudya komanso mukukonzekera mankhwala. Ndi bwino kupeza mafuta omega-3 a nsomba zomwe zimakhala m'nyanja yozizira komanso m'nyanja. Madokotala ndi madokotala amalangiza kuti azidya zakudya zimenezi nthawi ziwiri pa mlungu. Mtengo woyenera ndi kudya magalamu 200 a nsomba zomwe zimakhala ndi zinthu izi. Komanso, omega-3 imapezedwanso mu zakudya zamasamba, monga mafuta, masamba ndi mtedza.

Omega-3 mukumanga thupi

Kukonzekera ndi zakudya zomwe zili ndi izi, ndibwino kuti muzidya zakudya za anthu omwe amachita nawo maseŵera, makamaka ngati ntchitoyi ikufuna kupindula. Omega-3 imalepheretsa kuwonongeka kwa minofu yambiri, zomwe zikutanthauza kuti chinthu ichi chimathandiza kuwonjezera mphamvu ya maphunziro. Kuonjezera apo, mafuta amchere amachititsa kuti thupi likhale ndi mawonekedwe a mitsempha, ndipo amachepetsanso mphamvu ya kolesterolini m'magazi. Malowa ndi ofunika kwa omanga thupi, monga nthawi ya maphunziro a mtima wamtima amavutika kwambiri

Kugwiritsira ntchito omega-3 kulemera kwake

Umboni weniweni wakuti mafuta acids amatha kuchepetsa kulemera, ayi. Ubwino waukulu wa zinthu izi ndi monga kuti mukatenga 1.3 g ya omega-3 acids, mukhoza kuchepetsa chilakolako chanu. Mafuta amchere amathandizira kukhalabe osatopa kwa nthawi yaitali. Zonsezi zimathandiza kuchepetsa kuchuluka kwa chakudya chomwe amadya, ndipo, motero, calorie zomwe zili patsiku la tsiku. Chifukwa cha ichi, kulemera kwake kumachitika.

Amayi ambiri amasankha zakudya zochepa, zomwe zimapangitsa kuti azikhala ndi njala nthawi zonse komanso zimakhudza kwambiri mtima. Pankhaniyi, kuphatikizapo chakudya cha omega-3, mungathe kuthetsa mavutowa mofulumira komanso osavulaza thupi. Komabe m'pofunika kunena kuti mankhwala omwe ali ndi mafuta acids ali otsika kwambiri.

Kuwonjezera pamenepo, ziyenera kukumbukira kuti panthawi ya kutayika kwa mafuta, mafuta amalowa m'magazi, kenako amatsitsa. Izi zingawonjezere mavuto ndipo zimayambitsa mavuto ena ndi mtima ndi mitsempha. Pankhaniyi, kutenga omega-3 ndikofunikira kwambiri kuti mukhale ndi thanzi labwino. Kawirikawiri, tingathe kuganiza kuti kugwiritsa ntchito mankhwalawa kungachititse kuti kutaya thupi kukhale koyenera komanso kotetezeka kwa thupi.

Zotsatira za omega-3

Ngati mwasankha kuchepetsa thupi ndi kuchepetsa kuchuluka kwa mafuta owonongeka, ndiye kuti mukudya zakudya muyenera kudya zakudya zoterozo:

• Nsomba: hering'i, salimoni, sardines, ndi zina;
• nsomba: mussels, squid, shrimp, etc;
• chomera;
• mbewu ndi mtedza;
• kabichi woyera ndi kabichi, broccoli;
• mkaka ndi mazira.

Ngati simukukonda zinthuzi, ndiye kuti phindu la omega-3 lingapezeke pogwiritsa ntchito mankhwala apadera omwe angapezeke ku mankhwala alionse. Mu makapisozi amenewa, palibe zowonjezera zina zomwe zimayipitsa thupi.

Pofuna kupeza zotsatira zabwino pochepetsetsa ndi kulemera kwa minofu, m'pofunikanso kuphatikiza kugwiritsira ntchito mafuta a mavitamini ndi kuchita masewera olimbitsa thupi nthawi zonse komanso ndi zakudya zoyenera.

Kuvulaza ku Omega-3

Anthu omwe amavutika ndi kuthamanga kwa magazi, ndibwino kuti atenge 4 g wa mankhwalawa, koma poyang'aniridwa ndi dokotala, kuti asawononge thanzi. Kuonjezera apo, mlingo waukulu kuposa 3 g ukhoza kuwonetsa chiopsezo chachikulu cha magazi. Ndiyeneranso kulingalira kuti simungathe kugwirizana ndi omega-3 ndi mankhwala ena omwe amatsitsa magazi.