Omega-3 fatty acids ndi gulu la mafuta atatu: alpha-linolenic acid (ALA), docosahexanoic acid (DHA) ndi eicosapentaenoic acid (EPA), omwe ndi ofunikira kuti ubongo, mitsempha, chitetezo cha mthupi chigwire ntchito, ndi zoberekera, komanso thanzi labwino. khungu, tsitsi ndi zikhadabo. Ma Omega-3 fatty acids samapangidwa m'thupi la munthu, motero tiyenera kuphatikiza zakudya zokhala ndi mafutawa m'zakudya zathu zatsiku ndi tsiku. N’chifukwa chiyani ma omega-3 fatty acids ali othandiza, ndipo n’chifukwa chiyani ali ofunika kwambiri pa thanzi lathu? • Omega-3 fatty acids ndi gawo lofunikira la mapangidwe a maselo, ndipo njira zambiri m'thupi la munthu zimadalira mphamvu za nembanemba: kutumiza zizindikiro kuchokera ku selo imodzi ya mitsempha kupita ku ina, kugwira ntchito bwino kwa mtima ndi ubongo. • Izi zidulo kusunga kamvekedwe ka mitsempha ya magazi, normalize kuthamanga kwa magazi. • Imathandiza kuchepetsa magazi a triglycerides ndi low-density lipoprotein (LDL), otchedwa cholesterol "choipa". • Kukhala ndi anti-inflammatory action - kuchepetsa mapangidwe a atherosclerotic plaques m'mitsempha ndikuletsa kutsekeka kwa magazi. • Kuonjezera chitetezo chokwanira, kusintha kapangidwe ndi chikhalidwe cha mucous nembanemba, kupondereza matupi awo sagwirizana. • Chinthu chofunika kwambiri chomwe chinalemekeza Omega-3 - kuthekera kopewa khansa. Zizindikiro zakusowa kwa Omega-3 acids m'thupi:
- kupweteka pamodzi;
- kutopa;
- kuyabwa ndi kuyabwa kwa khungu;
- tsitsi lophwanyika ndi misomali;
- mawonekedwe a dandruff;
- kulephera kukhazikika.
Zizindikiro za kuchuluka kwa Omega-3 acids m'thupi:
- kuthamanga kwa magazi;
- kupezeka kwa magazi;
- kutsegula m'mimba.
Zakudya zokhala ndi omega-3 fatty acids: • fulakesi pansi ndi linseed mafuta; Mafuta a linseed ali ndi kukoma kowawa pang'ono. Kukoma kowawa kwa mafuta kumasonyeza kuti imayamba kuwonongeka - mafuta oterowo sakuyenera kudya. • mbewu za hemp ndi mafuta a hemp; • mbewu za chia; • walnuts ndi mafuta a mtedza; • dzungu, mafuta a dzungu ndi mbewu za dzungu; • purslane ndi ngwazi mu omega-3 zidulo mu leafy amadyera. Avereji yatsiku ndi tsiku ya Omega-3 fatty acids: kwa akazi - 1,6 g; kwa amuna - 2 g. Ndi ndalama zotere, maselo onse a thupi amagwira ntchito bwino ndikupatsa thupi zakudya zofunika. Ngati mumadya supuni imodzi ya nthangala za fulakesi m'mawa uliwonse (mwachitsanzo, kuwonjezera ku chimanga kapena ma smoothies), mukhoza kusiya kuganizira za kusowa kwa Omega-3 acids m'thupi. Komabe, kwa anthu omwe amafunikira omega-3 fatty acids, madokotala amalimbikitsa kuti atenge zowonjezera za omega-3, chifukwa chosowacho ndi chovuta kupeza kuchokera ku zomera. Omega-3 zakudya zowonjezera ndi njira yabwino kwa iwo omwe akudwala matenda a atherosulinosis, matenda oopsa, matenda a autoimmune, kukhumudwa, kudwala sitiroko kapena myocardial infarction. Idyani bwino ndikukhala athanzi! Chitsime: myvega.com Translation: Lakshmi