Chimodzi mwazovuta zazikulu za vegan ndi zamasamba ndikupeza mafuta oyenera athanzi. Chifukwa cha kuchuluka kwazinthu zamafakitale, ndizosavuta kukhala opanda mafuta ofunikira omwe amapezeka mumafuta a omega-3.
Izi zili choncho makamaka kwa anthu okhala m’mayiko olemera, otukuka. Zakudya zawo nthawi zambiri zimakhala zodzaza ndi "mafuta oipa". Matenda ambiri osokonekera amalumikizidwa ndi mitundu yolakwika komanso kuchuluka kolakwika kwamafuta am'zakudya.
Kudya mafuta abwino kumachepetsa chiopsezo cha matenda a mtima, khansa ndi shuga komanso kumawonjezera mwayi wokhala ndi moyo wathanzi. Ndipo ndizosavuta kupeza omega-3 fatty acids kuchokera ku chakudya chathu.
Omega-3 ndi omega-6 ndi mitundu iwiri ikuluikulu yamafuta acids (EFAs) omwe ndi ofunikira pa thanzi labwino. Sizipangidwa ndi matupi athu ndipo ziyenera kupezeka kuchokera ku zakudya kapena zowonjezera. Mafuta a Omega-9 ndi ofunikira pa thanzi, koma thupi lingathe kuwapanga palokha.
Mafuta acids ndi ofunikira pakugwira ntchito kwamanjenje, chitetezo chamthupi, uchembere ndi mtima. Mafuta acids amathandizira kupanga ma cell membranes ndi kuyamwa kwa michere m'maselo. Mafuta acids ndi ofunika kwa aliyense, kuyambira makanda mpaka okalamba.
Anthu aku America nthawi zambiri amakhala opanda omega-3 mafuta. Chodabwitsa n'chakuti, omwe amadya zakudya zamasamba ndi zamasamba amakhala pachiwopsezo chachikulu cha kuchepa kwa omega-3 fatty acid. Dipatimenti ya Food Science ku yunivesite ya Australia yasonyeza kuti omnivore wamba amakhala ndi ma omega-3 ochulukirapo m'magazi awo kuposa omwe amadya zamasamba.
Kafukufuku wina, wopangidwa ku Research Institute of Nutrition ku Slovakia, adaphunzira gulu la ana azaka 11-15 kwa zaka 3-4. Ana 10 anali osadya zamasamba, 15 anali okonda zamasamba ndipo asanu ndi awiri anali okonda zamasamba okhwima. Kachitidwe kagulu kameneka kanayerekezeredwa ndi kagulu ka 19 omnivore. Ngakhale odya zamasamba a lacto-ovo ndi omnivores anali ndi ma omega-3 ofanana m'magazi awo, odyetsera zamasamba adatsalira m'mbuyo. Gulu la vegan linali ndi omega-3 otsika kwambiri kuposa ena onse.
Ku America, komwe ma omega-3 amachokera ku nsomba ndi mafuta a flaxseed, okonda zamasamba ambiri samapeza kuchuluka kwa omega-3 muzakudya zawo. Kuchuluka kosagwirizana kwa omega-6s kumatha kudziunjikira m'matumbo a thupi, omwe, malinga ndi kafukufukuyu, angayambitse matenda - matenda a mtima ndi sitiroko, khansa ndi nyamakazi.
Kafukufuku wina akuwonetsa kuti omega-3 fatty acids amatha kuchepetsa mayankho otupa, kuchepetsa chiopsezo cha matenda amtima ndi khansa.
Omega-3s ndi ofunikira pakukula kwa mitsempha komanso kuwona bwino. Omega-3s ali okhazikika kwambiri mu ubongo, amathandiza: kukumbukira, kugwira ntchito kwa ubongo, kusinthasintha, kuphunzira, kuganiza, kuzindikira ndi kukula kwa ubongo mwa ana.
Omega-3s amathandizanso kuchiza matenda monga shuga, nyamakazi, osteoporosis, high cholesterol, kuthamanga kwa magazi, mphumu, kutentha, mavuto a khungu, vuto la kudya, kusokonezeka kwa mahomoni, ndi ziwengo.
Ma omega-3 akuluakulu atatu omwe timapeza kuchokera ku chakudya ndi alpha-linolenic acid, eicosapentaenoic acid, ndi docosahexaenoic acid.
Eicosapentaenoic acid imalumikizidwa ndi chiwopsezo chochepa cha matenda amtima komanso kukula bwino komanso kugwira ntchito kwa dongosolo lamanjenje ndi ubongo. Matupi athu amafunikira kusintha ma omega-3s, koma anthu ena atha kukhala ndi vuto ndi kutembenukaku chifukwa cha mawonekedwe a thupi lawo.
Kuti apeze eicosapentaenoic ndi docosahexaenoic acid, omwe amadya masamba amayenera kuyang'ana kwambiri masamba, masamba a cruciferous (kabichi), walnuts, ndi spirulina.
Zakudya zina zamasamba zimapereka alpha-linolenic acid. Supuni imodzi yamafuta a flaxseed patsiku ndiyokwanira kupereka kuchuluka kwa alpha-linolenic acid. Mbeu za hemp, nthanga za dzungu, nthangala za sesame zilinso magwero abwino a alpha-linolenic acid. Mtedza wa ku Brazil, nyongolosi yatirigu, mafuta ambewu yatirigu, mafuta a soya, ndi mafuta a canola alinso ndi asidi wochuluka wa alpha-linolenic.
Mtundu waukulu wa omega-6 ndi linoleic acid, womwe umasinthidwa m'thupi kukhala gamma-linolenic acid. Amapereka chitetezo chachilengedwe ku chitukuko cha matenda monga khansa, nyamakazi, eczema, psoriasis, matenda a shuga ndi PMS.
Ngakhale kuti anthu ambiri aku America amadya omega-6 wochulukirapo, sangasinthidwe kukhala gamma-linolenic acid chifukwa cha zovuta za kagayidwe kazakudya zomwe zimakhudzana ndi matenda a shuga, kumwa mowa, komanso kuchuluka kwamafuta acid muzakudya zokonzedwa, kusuta, kupsinjika, ndi matenda.
Kuchotsa zinthu izi ndikofunikira kuti mukhale ndi thanzi komanso thanzi. Potenga mafuta amadzulo a primrose, mafuta a borage, ndi makapisozi amafuta ambewu ya blackcurrant, mutha kuwonjezera zakudya za gamma-linolenic acid zomwe zalembedwa pansipa. Chilengedwe chokha ndi chomwe chingathe kulinganiza omega-6 ndi omega-3 fatty acids mwangwiro muzakudya monga nthangala za fulakesi, njere za hemp, njere za mpendadzuwa, ndi mbewu za mphesa. Zakudya za omega-6 fatty acids zimaphatikizapo pistachios, mafuta a azitona, mafuta a chestnut, ndi azitona.
Mafuta ambiri omwe timagwiritsa ntchito pophika amapangidwa ndi linoleic acid, zomwe zimapangitsa kuti pakhale kusiyana pakati pa mafuta m'thupi mwathu. Kuti mupewe kumwa mopitirira muyeso wa omega-6 fatty acids, chepetsani kudya mafuta oyengedwa bwino ndi zakudya zokonzedwa bwino, ndi kuwerenga malemba.
Omega-9 fatty acids ali ndi monounsaturated oleic acid, ndiye kuti, amakhala ndi zotsatira zabwino pakuchepetsa chiopsezo cha matenda amtima, atherosclerosis ndi khansa. Supuni 1-2 za mafuta a azitona tsiku lililonse ndi njira yabwino yopezera omega-9 fatty acids muzakudya zanu.
Zakudya zina zokhala ndi omega-9 fatty acids ndi: azitona, ma avocado ndi pistachio, mtedza, amondi, nthanga za sesame, pecans ndi hazelnuts.
Omega-3s ndi omega-6s amagwira nawo ntchito zosiyanasiyana za kagayidwe kachakudya, ndipo amayenera kuperekedwa moyenera kuti thupi lizigwira ntchito bwino. Pamene omega-3 mafuta acids akusowa ndipo omega-6 ndi ochulukirapo, zimayambitsa matenda otupa. Tsoka ilo, anthu ambiri amadwala kutupa kosatha chifukwa chosowa omega-3 fatty acids komanso kuchuluka kwa omega-6s. Kusalinganika kumeneku kumakhala ndi zotulukapo zowopsa kwanthawi yayitali monga matenda amtima, khansa, shuga, sitiroko, nyamakazi, ndi matenda a autoimmune.
Chiyerekezo cholondola cha omega-3 mpaka omega-6 chili pakati pa 1:1 ndi 1:4. Zakudya zamtundu waku America zimatha kukhala ndi ma omega-10 nthawi 30 mpaka 6 kuposa omega-3s. Izi zimachitika chifukwa chodya nyama ya ng'ombe, nkhumba ndi nkhuku, komanso mafuta ambiri a omega-6 polyunsaturated omwe amagwiritsidwa ntchito m'malesitilanti achangu, komanso zakudya zokonzedwa.
Kuti mupewe kuperewera kwamafuta acid, odyetsera nyama ayenera kusamala kuti apeze alpha-linolenic acid kuchokera ku zakudya kapena zowonjezera. Azimayi anyama akulimbikitsidwa kuti atenge 1800-4400 mamiligalamu a alpha-linolenic acid patsiku, ndi amuna ang'onoang'ono - 2250-5300 milligrams. Magwero a zamasamba a alpha-linolenic acid: mafuta a flaxseed, soya, mafuta a soya, hemp ndi mafuta a canola. Izi ndizomwe zimakhazikika kwambiri za omega-3s.