Mwa mafuta a polyunsaturated, Omega 3 mwina ndiwopindulitsa kwambiri mthupi. Katswiri wathu wa zakudya Oleg Vladimirov akutiuza chifukwa chake zili choncho.
Omega 3 ndi osakaniza 11 polyunsaturated fatty acids, yaikulu ndi linolenic acid, eicosapentaenoic acid, ndi docosahexaenoic acid. Kubwerera m'zaka za m'ma 3, asayansi adapeza kuti Omega-XNUMX ndi yofunika kuti ikule komanso kukula bwino, ndipo patapita nthawi, maphunziro a anthu amtundu wa Greenland anatsimikizira kuti Eskimos, kapena, monga amadzitcha okha, Inuit, osadwala matenda a mtima ndi atherosclerosis, ndi khola magazi ndi zimachitika ndendende chifukwa zakudya zawo tichipeza pafupifupi kwathunthu mafuta nsomba.
Mpaka pano, zatsimikiziridwa kuti Omega 3, pochepetsa kukhuthala kwa magazi kwambiri, amachepetsa chiopsezo chokhala ndi matenda amtima, amawonjezera kaphatikizidwe ka mahomoni ndi anti-inflammatory prostaglandins, imathandizira kagayidwe kachakudya ndikuletsa kuyika kwamafuta m'thupi, komanso ndizofunikanso pakukula bwino komanso kugwira ntchito kwa ubongo, maso, ndi mitsempha. Kwa thanzi la ubongo wathu, mafuta a gulu ili ndi ofunikira kwambiri, chifukwa iwowo ali ndi 60% mafuta, ndipo ambiri mwa magawowa ndi Omega 3 okha. chifukwa chake kugwira ntchito kwa maselo a ubongo kumakhala kovuta ndipo, chifukwa chake, kuganiza kwathu kumataya kumveka bwino, ndipo kukumbukira kumasokonekera. Akatswiri amalangiza kuti muwonjezere kuchuluka kwa Omega 3 muzakudya kuti muchepetse kupsinjika, nkhawa, komanso kukhumudwa.
Magwero abwino kwambiri a Omega 3 ndi zinthu zam'madzi, monga nsomba zonenepa komanso zokhala ndi mafuta ochepa, ma crustaceans. Ingokumbukirani kuti akhoza kukhala magwero abwino ngati atagwidwa muzochitika zachilengedwe kumpoto kwa nyanja, osati kukula pafamu. Musaiwale za kuchuluka kwa mercury mu nsomba zam'nyanja ndi m'nyanja. Chifukwa chake, aku Japan amakhulupirira kuti ngati mungodya nsomba zomwe mumakonda kwa miyezi ingapo, ndiye kuti mudzatha kuchotsa mercury yomwe imapezeka panthawiyi m'thupi pazaka makumi angapo. Malangizo anthawi zonse ndikudya nsomba ndi nsomba kawiri kapena katatu pa sabata, komanso pamavuto omwe ali pamwambapa - mpaka kasanu. Ndi bwino kudya nsomba zatsopano, koma pali ubwino wambiri kuchokera ku nsomba zamzitini mu mafuta.
Magwero ena a Omega 3 ndi mbewu za flaxseed ndi sesame ndi mafuta, mafuta a canola, mtedza, tofu, ndi masamba obiriwira. Sesame imakhala ndi calcium yambiri yomwe imasungunuka mosavuta. Mbeu ya fulakesi imadulidwa bwino, chifukwa thupi limapeza ulusi wothandiza. Mafuta a Flaxseed amagwiritsidwa ntchito pokhapokha akamazizira - ngati chovala cha mbale zozizira, chifukwa chikatenthedwa, zinthu zapoizoni zimapangidwa mmenemo (izi zimachitikanso zikasungidwa pa kuwala).
Kuti apeze mlingo woyenerera wa Omega 3, munthu wamkulu ayenera kudya pafupifupi magalamu 70 a nsomba ya salimoni patsiku, kapena supuni ya tiyi ya flaxseed yatsopano, kapena zidutswa khumi za mtedza wosawotcha, kapena magalamu 100 a nsomba zamzitini.