Mwamva kale za Omega 3, mafuta acids awa abwino kwambiri omwe amateteza dongosolo lathu lamtima. Iwo ali mwamtheradi zofunika pa mimba kuonetsetsa bwino chitukuko cha mwana wanu. Koma kodi kwenikweni amagwiritsidwa ntchito pati komanso kuti angazipeze kuti?

Alpha-linolenic acid ndi Omega-3 fatty acid yomwe, monga Omega-6 fatty acids, nthawi zambiri imatchedwa "mafuta abwino" chifukwa kudya kwake kumathandiza kupewa matenda a mtima.

Ubwino wa Omega-3 mwa amayi apakati akuwonekera kwambiri. Ma lipids awa amathandizira ku thanzi la amayi apakati komanso la ana awo:

• Kwa amayi, kukhala ndi Omega-3 wabwino kumawathandiza kukhala ndi makhalidwe abwino panthawi yonse yapakati komanso ngakhale pambuyo pobereka. Kafukufuku wozama awonetsa kuti amayi omwe amadya kwambiri Omega-3 amavutika pang'ono ndi "mwana wabuluu". Kuphatikiza apo, gulu lochokera ku yunivesite ya Kansas lidazindikira kuti kumwa dzira tsiku lililonse lomwe lili ndi Omega-3 (nkhuku zodyetsedwa ndi njere za fulakesi) zitha kukulitsa nthawi yoyembekezera ndi masiku 6 pafupifupi. Izi ndi chidwi kwambiri deta kupewa kubadwa msanga pamene mimba ali pachiwopsezo.
• Mu makanda: ena Omega-3s ndi zofunika kukula kwa mwana wosabadwayo, iwo kwambiri nawo chitukuko cha retina maselo ndi zofunika zake zabwino minyewa chitukuko. Ndi DHA ndi EPA. Ma Omega-3 amenewa amathandizanso chitetezo cha mthupi cha mwana, motero amamuthandiza kukana matenda.

Chifukwa chake, kuti atsimikizire kukula kwake, mwana wosabadwayo amafunikira kulandira ma Omega-3 awa kudzera m'chiphuphu.

Kuyambira pakati pa sabata lachitatu la mimba, dongosolo lamanjenje la mwana wosabadwayo limayikidwa. Kuchokera pamenepo, ubongo wa fetal umakula mofulumira: maselo makumi angapo a mabiliyoni a neuronal amapangidwa m'miyezi ingapo. Komabe, ma Omega-3 fatty acids, DHA, omwe amatchedwanso "cervonic" acid, amapanga nembanemba yaubongo ndipo ndi ofunikira kwambiri popanga ma neuron. Amakhalanso ndi gawo loyendetsa glucose mu ubongo.

Pambuyo pake, mu trimester yotsiriza ya mimba, kukula kwa ubongo wa mwana kumakhala kochititsa chidwi: kumawonjezeka 3 mpaka 5. Komabe, panonso DHA imagwira ntchito yofunika kwambiri chifukwa ndiye mafuta muubongo wa mwana wosabadwayo.

Pakubadwa, ubongo wa mwana umakhala ndi 60% ya lipids ndipo amalemera pafupifupi 300 g. Idzakulabe mofulumira kwambiri m’zaka zake ziwiri zoyambirira za moyo.

Kuti akwaniritse zosowa za khanda kuyambira pachiyambi cha mimba, choyenera chingakhale kuyamba kuonjezera kumwa kwake kwa mafuta ofunika kwambiri atangofuna kukhala ndi pakati.

Omega-3s ndi mafuta acids apadera, chifukwa thupi la munthu silingathe kuwapanga. Choncho ayenera kuperekedwa ndi chakudya. Pa nthawi yomwe ali ndi pakati, ndikofunikira kwambiri kuwonetsetsa kuti mumadya zakudya zomwe zili ndi Omega-3, pafupipafupi komanso mokwanira kuti mwana azitha kukula bwino m'mitsempha komanso kukula kwa mawonekedwe.

 Ku France, zizolowezi zazakudya zokhudzana ndi mafuta acids zasintha kwambiri chifukwa chazidziwitso. Kudya mafuta abwino kwawonjezeka kwambiri pofuna kupewa matenda a mtima. Ngakhale kuti kuchepa kwa Omega-6 sikuchitika kawirikawiri, amayi ambiri sapeza ma Omega-3 okwanira.

Komabe, kuti mukhale ndi milingo yokwanira ya Omega-3 ndi DHA, zingakhale zokwanira kudya magawo awiri a nsomba pa sabata, kuphatikizapo nsomba imodzi yamafuta (salmon, tuna, etc.), ndikusunga zakudya zopatsa thanzi komanso kusiyanasiyana. mafuta:

• Mafuta olemera kwambiri mu Omega-3

Pankhani yamafuta, ndikofunikira kuti muzikonda mafuta oyamba ozizira, okhala ndi Omega-3. Mafuta a Perilla ndi mafuta olemera kwambiri a masamba ku Omega-3 padziko lapansi (65%), akutsatiridwa ndi mafuta a Capeline (45%), mafuta a Nigella (23%), hemp (20%), mafuta a mtedza (13%), mafuta a rapeseed. kapena mafuta a canola (9%) ndi mafuta a soya (8%). Mafuta a linseed mbali yake ali ndi Omega-50 yoposa 3% koma amayenera kudyedwa pang'onopang'ono ndi amayi oyembekezera kapena oyamwitsa (komanso ndi ana ndi achinyamata) chifukwa chokhala ndi ma lignans omwe ndi phytoestrogens. .

malingaliro: kuti mubweretse kuchuluka kwa mafuta ofunikira, Omega-3 / Omega-6, choyenera ndi kudya supuni 2 patsiku la osakaniza a maolivi - mafuta olemera mu Omega-3 (onani mndandanda pamwamba).

Zakudya zina, gwero lamtengo wapatali la Omega 3

• Nsomba zamafuta - zimakonda nsomba zing'onozing'ono kuti mupewe kudzikundikira kwa mercury: nsomba zazing'ono monga herring, mackerel, sardines mwatsopano, trout, eel kapena anchovies, pollack, sole, cod, perch, mullet, sea bream kapena red mullet, hake, whiting, dab, etc. Nsomba zonenepa kwambiri ndizomwe zimakhala zolemera kwambiri mu Omega-3.
• Zakudya Zam'nyanja: Nkhono (zophikidwa) makamaka
• Mazira a nkhuku odyetsedwa ndi flaxseed
• Mtedza: mtedza makamaka, komanso amondi, hazelnuts, pistachios, cashews

malingaliro: timalimbikitsa kudya nsomba kawiri pa sabata, kuphatikizapo nsomba zamafuta. Kwa nsomba, ndi bwino kukonda nsomba zakutchire (sardines ndi makerele mwachitsanzo) zomwe zili ndi Omega-3 fatty acids zambiri.

Monga chikumbutso, nsomba yaiwisi, yomwe imaperekedwa ngati sushi kapena ceviche, imakhumudwitsidwa kwambiri panthawi yomwe ali ndi pakati kuti ipewe chiopsezo chakupha chakudya ndi parasitosis.

Komabe, ngati mukuda nkhawa kuti simukudya Omega-3 yokwanira, mukhoza kulankhula ndi dokotala wanu kapena wamankhwala, kuti akutsogolereni ku zakudya zowonjezera zakudya, zochokera ku mafuta a nsomba.

Chakumwa

• Chakumwa chotentha: kulowetsedwa, khofi wopanda caffeine kapena tiyi wopanda caffeine. (Pamitundu yakale ya khofi ndi tiyi, ndikwabwino kusiya chakudya)
• Mkate wopanda tirigu
• Ng'ombe, nkhosa kapena mbuzi yoghurt
• Madzi a zipatso zatsopano kapena zipatso zonse
• Maamondi 10

nkhomaliro

• Saladi ya chimanga ndi mtedza
• Zovala zomwe zili ndi 1 tbsp. ku s. wa osakaniza mafuta a azitona ndi mafuta ochulukirapo a Omega-3 (perilla, camelina, nigella, hemp, walnuts, rapeseed, soya), kusankha: mpiru)
• Herring fillet kapena sardines
• Zikuwoneka ngati fondue ndi nthangala za sesame
• Mbatata
• Zipatso za nyengo

chakudya

• Saladi wosakanikirana: tomato, bowa, mpunga, 2 mazira a nkhuku odyetsedwa ndi flaxseed, tsabola wa marinated, tomato wouma
• Kuvala kokhala ndi 1 tbsp. pa s. osakaniza mafuta ndi mafuta olemera mu Omega-3 (perilla, camellia, nigella, hemp, walnut, rapeseed, soya), posankha: mpiru)
• Ng'ombe, nkhosa kapena mbuzi yoghurt ndi mandimu
• Sorbet (2 scoops) kapena chikho cha zipatso zanyengo + ma amondi ophwanyidwa

Chidziwitso: mu mafuta, zakudya zokhala ndi Omega-3