Omega-3 fatty acids amaonedwa kuti ndi ofunikira: thupi lathu limawafuna, koma silingathe kuwapanga palokha. Kuphatikiza pa magwero a nyama, ma asidiwa amapezeka muzakudya zam'nyanja, kuphatikiza algae, mbewu zina, ndi mtedza. Omwe amadziwikanso kuti mafuta a polyunsaturated (PUFAs), omega-3s amagwira ntchito yofunika kwambiri pakugwira ntchito kwaubongo wathanzi komanso kukula bwino ndi chitukuko.
Makanda omwe amayi awo sanalandire omega-3s okwanira pa nthawi yomwe ali ndi pakati amakhala pachiwopsezo chachikulu chokhala ndi vuto la minyewa komanso kusawona bwino. Zizindikiro za kuperewera kwa mafuta acid ndizo kutopa, kusakumbukira bwino, khungu louma, vuto la mtima, kusinthasintha kwamalingaliro ndi kupsinjika maganizo, komanso kusayenda bwino kwa magazi.
Ndikofunika kusunga chiŵerengero choyenera cha omega-3 ndi omega-6 mafuta acids muzakudya. Yoyamba imathandiza kulimbana ndi kutupa, yachiwiri, monga lamulo, imathandizira. Zakudya zambiri zaku America zimakhala ndi Omega-14 nthawi 25-6 kuposa Omega-3, zomwe sizodziwika. Zakudya za ku Mediterranean, kumbali ina, zimakhala ndi thanzi labwino la ma asidi awa: mbewu zonse, zipatso ndi ndiwo zamasamba, mafuta a azitona, adyo, ndi magawo ochepa.
Mafuta a Omega-3 ndi gawo la nembanemba m'maselo mthupi lonse ndipo amakhudza magwiridwe antchito a zolandilira m'maselo awa.
Maphunziro angapo azachipatala amawonetsa kuti zakudya zopatsa thanzi za omega-3 zimatha kuchepetsa kuthamanga kwa magazi mwa omwe akudwala matenda oopsa. Pankhani ya matenda a mtima, imodzi mwa njira zabwino kwambiri zopewera ndi kudya zakudya zopanda mafuta odzaza ndi kudya mafuta a monounsaturated ndi polyunsaturated, omwe amaphatikizapo omega-3s, nthawi zonse. Kafukufuku akuwonetsanso kuti omega-3 fatty acids ali ndi antioxidant katundu omwe amawongolera ntchito ya endothelium (gawo limodzi la maselo athyathyathya omwe amazungulira mkati mwa magazi ndi mitsempha ya mitsempha, komanso zibowo za mtima). Amagwira nawo ntchito yowongolera kutsekeka kwa magazi, kugunda ndi kutsitsimutsa makoma a mitsempha, komanso kuwongolera kutupa.
Odwala matenda a shuga nthawi zambiri amakhala ndi ma triglycerides okwera komanso otsika kwambiri a cholesterol "yabwino". Omega-3s amathandizira kuchepetsa triglycerides ndi apoproteins (zizindikiro za shuga), komanso kuonjezera HDL ("yabwino" cholesterol).
Pali umboni wina wa matenda owonetsa kuti kudya kwa omega-3 fatty acid (kuchepetsa omega-6 fatty acids) kungachepetse chiopsezo cha khansa ya m'mawere ndi khansa yapakhungu. Komabe, palibe umboni wokwanira wokhazikitsa ubale weniweni pakati pa kudya kwa omega-3 ndi kukula kwa khansa.
Mukamva mawu oti "omega-3", chinthu choyamba chomwe chimabwera m'maganizo ndi nsomba. Komabe, palinso magwero ambiri amafuta acids athanzi kwa anthu osadya masamba, apa pali zazikulu: - osati magwero abwino kwambiri a antioxidants, mavitamini ndi mchere, komanso masamba Omega-3. Mabulosi a Blueberries amakhala oyamba mumafuta a omega-3 pakati pa zipatso ndipo amakhala ndi 174 mg pa 1 chikho. Komanso, chikho chimodzi cha mpunga wakuthengo wophika chimakhala ndi 1 mg ya omega-156 pamodzi ndi chitsulo, mapuloteni, fiber, magnesium, manganese ndi zinki.