Konke kwaqala ngocwaningo eGreenland. Kwakukhona ukuthi ama-Eskimos ahlala lapho anezinga eliphansi le-cholesterol egazini labo. Zine-atherosclerosis engavamile, i-infarction ye-myocardial, isifo sofuba-izifo ezihlobene ne-cholesterol ephakeme. Abacwaningi benza isiphetho esingenakuqhathaniswa. Njengoba i-Eskimos idla cishe amagremu angu-16 amafutha enhlanzi nsuku zonke, lokhu kusho ukuthi kufanele kube nomthelela omuhle enhliziyweni nasemithanjeni yegazi.
Namuhla, izazi ze-cardiologists emhlabeni wonke ziyaqaphela ukuthi i-omega-3 fatty acids equkethe amafutha enhlanzi kuncishisa ingozi yokufa kwesifo senhliziyo ngamaphesenti angaba ngu-30. Lena imphumela ephawulekayo ngempela. Ngakho-ke, uma emndenini wakho kukhona izifo zezifo ezinjalo, qiniseka ukuthi uthatha amafutha enhlanzi ngobuningi obukhulu. Ngempela, iqinisa inhliziyo yethu! Ngakho-ke, kuyadingeka ukuba udle njalo ukudla okuqukethe omega-3 fatty acids.
Ukudla kobuchopho.
Akuyona imfihlo ukuthi yonke imibono ephakeme kunazo zonke zokwelapha ihlolwe emahakatheni e-laboratory. Lapho ama-omega-3 acids esuswa ekudleni kwamagundane okuhlola, amasonto amathathu kamuva ayeka ukuxazulula izinkinga ezintsha. Ngaphezu kwalokho, babegcwele ukwesaba ezimweni ezicindezelayo. Into efanayo yenzeka kubantu. Lokhu kubonakala ngabacwaningi base-Israel. Ukuphumelela kokwelashwa kokucindezeleka ngosizo lwamafutha enhlanzi kwahlolwa kanje. Umthelela emzimbeni we-placebo wawufaniswa - amafutha omnqumo evamile (hhayi omega 3) - namafutha ehlanzi ahlanzekile (acebile omega 3). Kwaphela amasonto amathathu, iziguli ezicindezelekile ezingaphezu kwesigamu abaphuza amafutha okudoba zaqeda ukucindezeleka ngokuphelele noma ukubonakaliswa kwazo kwehle kakhulu. Ucwaningo oluqhubekayo luqinisekisile ukuthi abantu abanenkinga yomzwelo kanye nokucindezeleka okukhulu kunamazinga aphansi kakhulu e-DHA (omunye wabameleli bama-omega-3) egazini. Njengamanje, abacwaningi ngokuvamile bayaqiniseka ukuthi izinhlanzi ezinamafutha zingasiza ukuqeda ukucindezeleka, ukunganakwa, ukukhathazeka, ukulala. Vumelanisa - inhlanzi ephekwe ngokumnandi izwakala kakhulu kunomfutho kunamaphilisi amancane okucindezeleka.
Kungani lokhu kwenzeka? Impendulo ibonakala ilula: i-cortex yethu ye-cerebral ingamaphesenti angu-60 ama-acids i-DHA (docosahexaenoic acid). Kungani amafutha enhlanzi ekwelapheni ukucindezeleka ayengakazeke kangaka? Ngeshwa, konke kusho ngemali. Omega 3 fatty acids ngumkhiqizo wemvelo ngakho-ke angeke ube nelungelo lobunikazi. Ngakho-ke, amafutha enhlanzi akuyona into enesithakazelo ezinkampanini ezinkulu zokwelapha. Kuyinto eshibhile futhi ayilethi inzuzo enkulu. Ngakho-ke, izimali zokucwaninga okuqhubekayo nokukhangisa zinikezwa amancane.
Akuzona zonke izinhlanzi eziwusizo.
Inhlanzi, ekhulile emapulazini enhlanzi, aqukethe ama-acidi omega-3 ambalwa kunezinhlanzi ezitholwe emanzini emvelo. Konke mayelana nokudla okuhlukahlukene. I-Omega-3 acids igxila kuma-crustaceans amancane kanye nama-algae, ayenamanzi emzimbeni wemvelo. Futhi ezindaweni zokudoba izinhlanzi, ukudla kuqukethe amafodders ahlanganisiwe. Hamba esitolo bese uqhathanisa: "i-salmon" yasendle iyabiza kakhulu kunokuba ikhule ngokwanele. Kodwa uzovuma - impilo yethu nempilo yabantu abaseduze nathi kuyigugu! Uma kungenzeka, udle izinhlanzi ezintsha - njengeJapane. Ngesikhathi sokudoba nokuqothula kwezinhlanzi ze-omega-3, ama-fatty acids oxidize futhi alahlekelwe izinto zabo eziyigugu. Okufanayo kusebenza ngezinhlanzi ezisenhlamvu. Funda ulwazi kumalebula ngokucophelela. Ngoba ngezinye izikhathi izinhlanzi ezinamafutha ziyancipha ngaphambi kokupakishwa, futhi zine-acidi omega-3 kakhulu. Noma kunjalo, amasardard ekheniwe, njengomthetho, akhiqiza ezikebhe zokudoba futhi awunciphisi.
Amafutha emifino ewusizo.
Amafutha e-sunflower anokujwayela ama-omega-6 amaningi ama-acids amaningi. Futhi, isibonelo, i-linseed icebile kuma-omega-3 acids. Lezi zikhali ziyasiza futhi ziyadingeka emzimbeni. Kodwa naphezu kwamagama afanayo, injongo yabo ihlukile. I-Omega-3 ishilo kakhulu, kodwa i-omega-6s yizingxenye ezibaluleke kakhulu zezingqamuzana zamangqamuzana. Izondlo zikhomba iqiniso lokuthi, ngokujwayelekile, sikhetha ngokungalungile inani lemali ekudleni kwethu. Inani lamafutha yemifino nokuqukethwe kwe-omega-6 namafutha ane-omega-3 kufanele kube yingxenye ye-4: 1 - 5: 1. Phakathi naleso sikhathi, izibalo zibonisa ukuthi ukudla kwethu kuhluke kakhulu kunconywa. Ngenye yezipuni zokudlwengula noma i-linseed oyelaga (omega-3), kunezinhlamvu ezingu-10 noma ngisho nama-20 amafutha e-sunflower (omega-6). Lokhu kungenxa yokuthi imikhiqizo ene-omega-6 iyatholakala kalula. Ngaphezu kwalokho, bashibhile kakhulu. Uzothola emafutheni we-sunflower, ummbila, ubhontshisi ngisho nenyama. Ngakolunye uhlangothi kuhle ukuthi unayo le mikhiqizo. Kodwa ngakolunye uhlangothi, kufanele wenze okuthile ukuqinisekisa ukuthi isilinganiso se-omega-6 ne-omega-3 sihambelana namanani anconyiwe.
Isibonelo, ungenza inguquko encane ekhishini: esikhundleni samafutha e-sunflower (omega-6) ngamafutha e-rapeseed (omega-3), noma ngamafutha omnqumo (ayinayo inqwaba ye-asidi, ngakho-ke ayiphuli isilinganiso phakathi kwabo ). Ungakhohlwa ukuthi ngesikhathi esifanayo ukunciphisa ukudla kwebhotela nekhilimu. Ngoba ziqukethe inani elikhulu elibi kithi ezigcwele amafutha acids, okuphazamisa ukuxilongwa okuqhubekayo kwe-omega-3. Ingabe usaqiniseki ngokuhlakanipha kokushintsha ukudla? Bese ucabanga ukuthi ubuchopho bakho buyi-injini, esikhundleni sokusebenza ephepheni elisezingeni eliphakeme liphoqeleka ukuba lidle "uhlobo oluhlanjululwe lwamafutha. Uzoba kude kangakanani?
Inhlanzi noma amafutha enhlanzi?
Ukusetshenziswa kwamagciwane e-omega-3 ama-acids ezweni lakithi kakhulu. Umthamo wethu wansuku zonke kufanele ube kusuka ku-1 kuya ku-2 g (futhi, uma ufuna ukuqeda ukucindezeleka - 2-3 g). Ekudleni kwethu kumele kube yizinhlanzi ezingu-2-3 ngesonto, isisindo esiphezulu 750 g. Akuwona wonke owesifazane ngezizathu eziningana ongaxazulula le nkinga. Le nkinga ingaxazululwa ngamafutha enhlanzi kuma-capsules. Kuyinto yomkhiqizo onobungane ongeke ubangele ukungcolisa iphunga elithile kanye nokunambitha.
Ukubaluleka kwamavithamini B, C no E.
Wake wacabanga ngeqiniso lokuthi emzimbeni kungase kube khona ukusweleka kwe-omega-3, noma ngabe usebenzisa njalo amanani okunconywa? Okokuqala, utshwala bukhulu ngokweqile imithombo ye-omega-3. Okwesibili, ukungabi khona kwamavithamini namaminerali athile kunciphisa ukumunwa kwama-omega-3 acids. Amavithamini ethuthukisa umzimba, kanye nokwamukelwa kwe-omega-3 kuyi-vithamini B, C no-E. Ikakhulukazi i-vitamin E iyadingeka. Ngisho inani elincane livikela uketshezi lwe-omega-3.
Iqiniso lonke ngamaqanda ezinkukhu.
Sekuyiminyaka embalwa edlule emaphephandabeni wezokwelapha eshicilele ulwazi lokuthi amaqanda ezinkukhu ezinkukhuleni zezinkukhu aqukethe ama-acre omega-3 angaphansi kwezikhathi ezingu-20 kunamaqanda ezinkukhu zasemakhaya. Phela, izinkukhu zasemzaneni zidla ukudla kwemvelo futhi zinenkululeko yokuhamba. Ngakho-ke, uma kungenzeka, sebenzisa amaqanda "emzaneni". Namuhla ungathenga amaqanda eminyangweni ekhethekile yokudla okunempilo, enothile ngama-acidi omega-3. Ngendlela, ukucebisa kuyindlela elula - ekudleni kwezinkukhu kuhlanganisa amafutha e-flaxse or algae.
Ukusiza umama omncane.
Uma ufuna ukubeletha ingane enempilo, kufanele ugxume ama-capsules ngamafutha enhlanzi. Kungani? Kunezizathu eziningana. Ucwaningo luye lwabonisa ukuthi izingane ezincelisayo ezincelisayo okungenani izinyanga ezingu-9 zihlakaniphile kakhulu. Ngoba i-omega-3 ingena emzimbeni womntwana ngobisi lomama. Kuwusizo kakhulu ekuthuthukiseni ubuchopho, uhlelo oluyisisekelo senzwa nenhliziyo. Ngokudla okufakelwayo, ingane ishiywa yile nzuzo. Futhi into eyengeziwe: uma ungathathi amafutha wezinhlanzi, emva kokukhulelwa ingozi yokucindezeleka ngemuva kokubeletha iphezulu. Ikakhulukazi emva kokukhulelwa kwesibili (futhi okulandelayo), ikakhulukazi uma kungekho isikhathi esanele phakathi kokukhulelwa.
Kungenzeka yini ukuthi ungatholi amanoni ngamafutha?
I-capsule eyodwa yamafutha enhlanzi iqukethe cishe i-kcal 20. Kodwa-ke, lesi sinani samafutha enhlanzi kunzima ukuthola isisindo. Izifundo zaqhutshwa ezigulini ezinezinkinga zokuhlukunyezwa kwe-manic-depression syndrome. Babeka amafutha amaningi enhlanzi. Abacwaningi baseHarvard University baphetha ngokuthi iziguli azitholi isisindo, naphezu kokuthi zonke izinsuku zidla amafutha amaningi enhlanzi. Abanye babo baze balahlekelwa isisindo! Ngaphezu kwalokho, ngesikhathi sokuhlolwa okulandelayo (lesi sikhathi emagunyeni), kutholakale ukuthi amagundane athola ama-acidi-omega-3 alinganisa ingxenye yesine ngaphansi kwalabo abanikezwa inani elifanayo lamakhalori ngokudla okujwayelekile (ngaphandle kwe-omega-3). Kungacatshangwa ukuthi indlela umzimba osebenzisa ngayo i-omega-3 acids ewusizo, inciphisa ukwakheka kwezicubu ze-adipose.
Izakhiwo eziwusizo ze-omega-3:
- Ukunciphisa ingozi yesifo senhliziyo (ukwehlisa i-cholesterol negazi).
- Zisetshenziswa ekwelapheni izinguquko ze-hormonal kanye nemithi.
"Bavimbela ukuhlaselwa yinhliziyo ngisho nomdlavuza."
"Baqinisa ukuzivikela emzimbeni."
- Kubalulekile ekuthuthukiseni okuhle kobuchopho.
- Basiza ngezinkinga zomzwelo.
- Abanye ososayensi bathi izimo ezivamile zokudangala nokucindezeleka zihlobene nokuntuleka kwama-fatty acids omega-3.
Imikhiqizo equkethe i-omega-3 acids:
- In plankton kanye algae. I-omega-3 acids equkethe kuwo ingena emzimbeni wethu ngokuyinhloko ngezinhlanzi, ama-mollusk nama-crustaceans, ezondla ama-algae ne-plankton.
- Inani elikhulu lama-omega-3 acids atholakala ezinhlanzi ezinamafutha. Lezi zinhlanzi eziphila kakhulu emanzini ashisayo (ezihlahleni): i-mackerel, i-herring, i-tuna, i-anchovies, i-salmon, i-sardines.
- Ukuhlushwa okukhulu kwala ma-acids ngama-flaxseed, walnuts nama-nuts aseBrazil, amafutha e-rapeseed, isipinashi nezinye izaladi eziluhlaza.
Manje uyazi ukuthi yikuphi ukudla okuqukethe i-omega-3 fatty acids, okhetha ukudla okunomsoco.