-Delile
- Yini i-omega 3
- Izinzuzo ze-Omega 3 zamakati
- Yini i-omega 3 yamakati
- Ungamnika kanjani ikati u-omega 3?
- Umthamo we-Omega 3 wamakati
- Ukudla okunothile ku-omega 3 wamakati
- Imiphumela emibi ye-Omega 3 Emakati
Kusukela ngeminyaka yama-70 kuya phambili, ulwazi ngezinzuzo ze-omega 3 lwaqala ukusatshalaliswa. Eminyakeni yamuva nje, isibalo esikhulu sezazi zokudla okunempilo sikhulume ngobuhle nobubi baso, sikhuthaza abantu ukuthi bakufake ekudleni kwabo nasekudleni kwezilwane abazifuyile. Ngokusobala, ukunakekelwa okuqinile kufanele kuthathwe ukugwema lobu bubi ngangokunokwenzeka.
Lokho kusho, i-omega 3 yamakati ingasiza kakhulu, kepha ngani? Yini ukusetshenziswa kwe-omega 3 emakati futhi yikuphi ukudla okunothile kula mafutha okulungele lezi zilwane? Kule ndatshana kaPeritoAnimal, sizocacisa konke ukungabaza okuhlobene futhi sichaze ukuthi ungayifaka kanjani le nto ekudleni kofanele wakho - I-Omega 3 yamakati: imithamo nokusetshenziswa.
Yini i-omega 3
I-Omega 3 fatty acids iyiqembu lama-polyunsaturated fatty acids anezinzuzo eziningi zezempilo. Kodwa-ke, njengoba izilwane ezincelisayo zingenakukwazi ukuzikhiqiza, kufanele zikuthole emithonjeni enikezwe yimvelo (izicubu ezivela kwezinye izinhlanzi, izimbaza nemifino, njengamafutha we-canola, uwoyela wesoya, amafilakisi, ama-walnuts, njll.).
kukhona okuhlukile izinhlobo ze-omega 3:
- I-Alpha-linolenic acid (ALA): ihlotshaniswa nezinzuzo ohlelweni lwezinhliziyo zezilwane ezincelisayo.
- I-Stearidonic Acid (STD): Ihlanganiswe kusukela ku-ALA, yaziwa ngokutholakala kumafutha embewu ye-blackcurrant, hemp kanye ne-echium.
- I-Eicosatetraenoic acid (ETE): itholakale kwezinye izinhlobo zezimbaza futhi ibikwe njenge-cyclooxygenase inhibitor, okuyenza ibe ngumuthi ophansi wokulwa nokuvuvukala.
- I-Eicosapentaenoic acid (EPA): ekwelapheni kwabantu kudume ngokuphumelela ekulweni nezinye izinhlobo ze-hyperlipidemia.
- I-Docosapentaenoic acid (DPA).
- i-docosahexaenoic acid (DHA): kwakusakazwa kakhulu ukuthi ukusetshenziswa kwayo kubantu kunganciphisa amathuba okuba nesifo i-Alzheimer's, yize lokhu kuyiphupho elisacwaningwa.
- i-tetracosapentaenoic acid.
- I-Tetracosahexaenoic acid (nisinic acid): Kutholakala ku-cod, i-sardine yaseJapane kanye namafutha wesibindi oshaka.
Izinzuzo ze-Omega 3 zamakati
Njengoba kushiwo esigabeni esedlule, kunezinhlobo eziningi ze-omega 3s, futhi njengoba zinezici ezahlukahlukene zamakhemikhali, zinemiphumela ehlukile ngazinye. Singakwazi ukwenza izinzuzo zalawa mafutha acid ezindaweni zethu ngokulandelayo:
- Ziyizidakamizwa ezisebenza kahle kakhulu ezilwa nokuvuvukala: I-ETA ihlotshaniswa nokuvinjelwa kwama-cyclooxygenases (iphrotheni ephazamisa ukwakheka kwalabo ababhekene ne-phlogosis), ngakho-ke kugcina kuvimbele ukuvuvukala nokusiza ngobuhlungu obuhlangene kanye / noma bemisipha.
- Yenza njengezikhuthazi zokuqonda: ezinye izifundo zichaza ukuthi i-omega 3 ingaletha izinzuzo ezinkulu ebuchosheni bezinja namakati, ngakho-ke kunconywa ukuthi ukufake ekudleni kwakho ngendlela efanele.
- Yiba nezakhiwo zokulwa nengcindezi: Kuye kwaziwa ukuthi ukusetshenziswa okulungile kwe-omega 3 kungahle kuhlotshaniswe nokukhiqizwa kwezinto ezifana ne-serotonin ne-dopamine okuthi, phakathi kokunye, kuliwe nengcindezi ezilwaneni ezincelisayo. Ungaphuthelwa i-athikili enezimpawu zokucindezeleka emakati ukuze ufunde ukuthi ungazibona kanjani.
- Inezinto ezilwa nomdlavuza: Ukusetshenziswa kwe-omega 3 ebantwini kufakazelwe ukuthi kunciphisa amathuba omuntu okuhlaselwa ngumdlavuza webele noma wekoloni. Ezilwaneni, kusacutshungulwa le mpahla.
- Lwela amafutha amaningi: kungenzeka ukufakazela ukuthi i-EPA iyakwazi ukulwa ne-hyperlipidemia, isuse noma inciphise okweqile kwalokho okuthiwa "ngamafutha amabi".
- Yenza njengabavikeli benhliziyo: lesi senzo sihlotshaniswa ne-ALA, sifakiwe ezifundweni eziningi ezibonise imiphumela yaso emihle kunhloso yokuthuthukisa ikhwalithi yenhliziyo yezilwane ezincelisayo.
Yini i-omega 3 yamakati
Ngemuva kokubukeza izinzuzo ze-omega 3 yamakati, sikwazile ukuqinisekisa ukuthi la mafutha acid enza lezi zinhloso ezilandelayo:
- Thuthukisa impilo yenhliziyo nemithambo ehlangene, ngakho-ke, kunconywa ezimweni zezifo eziwohlokayo noma ezihlobene nesistimu yamathambo, njenge-osteoarthritis.
- Thanda isimo soboya bekati noboyaNgakho-ke, kunconywa ukuthi uwafake ekudleni kwakho futhi uthenge imoto yamakati equkethe i-omega 3.
Ungamnika kanjani ikati u-omega 3?
Kunezindlela ezimbili zokunikeza ikati u-omega 3: ngokudla noma ngezithako. Esimweni sokuqala, kunethuba lokuthenga okuphakelayo okomile noma ukudla okusemathinini okucebiswe ngala mafutha acid, kusetshenziswa uwoyela we-salmon noma ukunikeza ukudla kwezilwane okunothe ku-omega 3.
Umthamo we-Omega 3 wamakati
Esimweni sesibili, okubandakanya izithasiselo, udokotela wezilwane uzolawula umthamo we-omega 3 wamakati nobuningi bawo, ngoba ayimikhiqizo enokugxila okukhulu.
Ukudla okunothile ku-omega 3 wamakati
Akuyona ingozi ukuthi iminyaka eminingana, kuyo yonke ikhathuni noma ukuzijabulisa kwezingane, ikati likhonjiswa lidla izinhlanzi. Izinhlobo eziningi zezinhlanzi zasolwandle zingumthombo wezinhlobo ezahlukahlukene ze-omega 3 futhi, njengoba sishilo ezigabeni ezedlule, ziletha izinzuzo eziningi zezempilo kuma-feline ethu. Kodwa-ke, kufanele uhlale ubona udokotela wakho wezilwane lapho ufaka noma yiluphi uhlobo lomsoco ekudleni kwakho, ukuze wazi kahle okwenzayo futhi uvune izinzuzo kunokubi.
Izinhlobo ezidume kakhulu ngemvelo ezihlinzeka nge-omega 3 futhi ongayinika ikati lakho yilezi:
- inhlanzi enamafutha: i-tuna, i-salmon, i-mackerel, ama-sardine, njll.
- ukudla kwasolwandle: izimfanzi, izimbaza, njll.
- imifino eluhlaza yamaqabunga: ikhukhamba, ulethisi, isipinashi, njll.
- amafutha yemifino: uwoyela we-flaxse, u-olive, u-walnut, uwoyela wesoya, njll.
- Izithelo ezomile: ama-alimondi.
Imiphumela emibi ye-Omega 3 Emakati
Uma sibheka ukuthi sikhuluma ngezinto ezisacwaningwa, ngeke sisho ukuthi le miphumela ihlotshaniswa nezinye izinto zamakhemikhali ezikhona emithonjeni yazo. Imiphumela emibi yalawa mafutha acid ivame ukuvela lapho kunokuningi kuwo ekudleni; ngakho-ke, kufanele ugcine engqondweni ukuthi awukwazi ukweqa ngokweqile nganoma iyiphi into, noma ngabe izinzuzo eziningi zitholakele. Izimpawu zesici esizobonakala ekati lapho ufaka okweqile komkhiqizo oqukethe i-omega 3 yilezi:
- ukuhlanza
- Ubuhlungu besisu
- Uhudo
- I-Halitosis (umoya onukayo)
Yonke into inesilinganiso sayo okuthi uma sidlulile, sidale imiphumela engadingeki. Lo mthamo kufanele uguqulwe kuhlobo, uhlobo, ubulili, ubudala, isisindo nezinye izinto eziningi ezihambisana nesilwane. Udokotela wakho wezilwane kufanele aboniswe uma ufisa ukufaka izinto ezintsha ekudleni kwekati lakho, noma ngabe izinzuzo zabo sezithandwa.
Uma ufuna ukufunda izindatshana eziningi ezifana ne- I-Omega 3 yamakati: izinzuzo, imithamo nokusetshenziswa, sincoma ukuthi ufake isigaba sethu sokudla okunokulinganisela.