Omega-3: chiyani zothandiza? Omega-3 mafuta zidulo kuposa katundu zothandiza, mu zakudya muli

Fashion kwa moyo wathanzi - izi ndi zabwino kwambiri, koma osati achangu. Mwachitsanzo, kuthamangitsa ndi ogulitsa mankhawala kwa mavitamini n'kotheka. Makamaka watchulidwa otchedwa Omega-3, -6, -9 mu zaka zingapo zapitazi. Kodi iwo onse kotero kuti thupi lathu, monga Omega-3? Kodi zothandiza kutenga zidulo mafuta ndi ndani?

ndi unsaturated mafuta zidulo chiyani?

Ife tonse tikudziwa kuti zinthu zili m'magulu atatu waukulu zakudya: mapuloteni, mafuta ndi chakudya. Koma si aliyense amadziwa chomwe iwo ali othandiza kapena zoipa. Mapuloteni ndi chakudya ndi nyumba midadada ya maselo ambiri mu thupi lathu, kuwapanga kwambiri. Koma mafuta timazindikira monga chinachake kwathunthu zosafunika, ndipo ngakhale zoipa (onenepa, atherosclerosis ndi zina zotero.) Pakuti kukongola ndi thanzi. Koma bwanji, ndiye, ife madokotala amalangiza mankhwala monga mafuta nsomba kapena Omega-3? mtengo ndi otsika, ndi ife nthawi zambiri satha.

Choyamba, chifukwa mafuta - ndi mphamvu malo a thupi. chiwerengero chawo mu zakudya munthu wathanzi ayenera kukhala osachepera 40%. Ndipo pambali, iwo ndi michere sing'anga maselo, pa maziko awo apanga mankhwala ambiri koyenera kuti uziyenda yachibadwa ziwalo zonse ndi kachitidwe.

Koma mmene pa mafuta thupi ali osiyana kwambiri. An overabundance wa zimalimbikitsa mafuta zidulo zili zakudya chiyambi nyama, kumayambitsa matenda a dongosolo mtima ndi kunenepa, ndi kusowa kwa iwo - tsitsi youma ndi khungu, ulesi ndi irritability ambiri, maganizo.

Polyunsaturated mafuta zidulo monga Omega-3, Omega, 6 ndi -9, n'kofunika thanzi lathu. Iwo PALI njira zambiri mankhwala mu thupi. Koma lofunika kwambiri monga kwambiri chikusowa, amaona kuti Omega-3. zimene lipindulitsa kugwiritsa ntchito iwo - ndi bwino kudziwa akazi apakati ndi amayi achichepere.

Kodi ubwino Omega-3 chiyani?

Polyunsaturated mafuta zidulo Omega-3 zotsatira kwambiri pa ntchito kugwira ntchito ndi machitidwe a thupi:

• Zamtima dongosolo. Mokwanira nkhaniyi umaonetsera kambiri wa mafuta m'thupi m'magazi, ndiko kuti, Sachita "zoipa", umene unayikidwa pa Mitsempha. Komanso, ntchito Omega-3 mankhwalawa mavuto mtima amachepetsa chiopsezo thrombus mapangidwe, kupanga zipangizo cholimba ndiponso ndinapirira.
• Minofu ndi mafupa dongosolo. Unsaturated mafuta zidulo ndi Omega-3, Omega-6 kulimbikitsa bwino digestibility wa calcium, potero kulimbitsa mafupa, kuteteza ndi kufooka kwa mafupa. Omega-3 amateteza mafupa, kuwapanga kwambiri mafoni, ndiko kuti, kumathandiza nyamakazi mitundu yake.
• Mantha dongosolo. Yaitali kupanda Omega-3 zakudya anthu anawawidwa mgwirizano pakati pa maselo mitsempha mu ubongo imene imapangitsa chitukuko cha matenda monga kutopa, kuvutika maganizo, misala, matendaŵa ndi ena.
• Khungu, tsitsi, misomali oyamba amasonyeza kuti alibe Omega-3. Kodi zothandiza kuti achotse izi Vitamini makapisozi? Kotero inu mukhoza kutenga ndi yachangu kunja kuti: tsitsi asiye kwa exfoliate, yosalala ndi chonyezimira, ziphuphu pa nkhope kutha, ndi misomali ndi amphamvu ndipo yosalala.
• oncologists ambiri amati kupanda Omega-3 angachititse chitukuko cha khansa, Prostate ndi m'matumbo.

akazi Omega 3 apakati ndi ana

Yofunika kwambiri polyunsaturated mafuta asidi kwa akazi pa mimba ndi yoyamwitsa. Woyembekezera, iwo amagwira ntchito mwachangu mapangidwe ubongo ndi zotumphukira mantha dongosolo la mwana, thupi wamkazi tsiku ndi tsiku kutumiza ana awo za 2 gm ya Omega-3. Makapasulu a mafuta zachilengedwe nsomba kapena asidi kupanga Pankhaniyi adzakhala kwambiri, kuyambira kuonetsetsa kuti zofunika kuchuluka kwa mavitamini ndi mabvuto ndi chakudya, makamaka pamene toxicosis.

Ngati mulibe kupereka amayi oyembekezera ayenera kukhala ponseponse a Omega-3, kungakhale pa chiopsezo toxicosis mochedwa, kubadwa masiku asanakwane komanso kuvutika maganizo.

Zizindikiro za kuperewera kwa mafuta zidulo Omega-3

The odziwika chizindikiro cha kuperewera kwa polyunsaturated mafuta zidulo Omega-3 ndi kuwonongeka tsitsi khungu ndi misomali. tsitsi amakhala malekezero kuzimiririka ndipo youma, ling'ambika ndipo dandruff. Ziphuphu pa nkhope, zotupa ndi desquamation wa khungu akhoza kulankhula za kusowa kwa asidi thupi. Misomali kuyamba exfoliate ndi kuphwanya, Akhristuwo ndi akhakula.

Zizindikiro zina zingaphatikizepo maganizo, kudzimbidwa, molumikizana mafupa, matenda oopsa.

mlingo tsiku

Kudziwa zakudya tsiku miyezo Omega-3 (a kapisozi ndi kukhala kapena kudya zakudya - ziribe kanthu) m'pofunika kukumbukira kuti thupi, zidulo izi sangathe apanga, motero, tiyenera nthawi zonse kutenga katundu lonse kuchokera kunja. Daily wathanzi munthu ayenera kulandira kuchokera magalamu 1 2.5 a Omega-3 mafuta asidi polyunsaturated magalamu 4 mpaka 8 Omega-6.

Pa mimba ndi kuyamwitsa akazi kufunika mwana Omega-3 ukuwonjezeka kuti magalamu 4-5 pa tsiku. Komanso, mlingo wa mankhwala pa maziko a Omega-3 (malangizo Buku ayenera kuphunzira mosamala) kumawonjezera milandu zotsatirazi:

• pa nyengo yozizira;
• matenda a mtima (matenda oopsa, atherosclerosis);
• maganizo maganizo, maganizo;
• mankhwalawa khansa.

Nthawi ya chilimwe ndi kuthamanga otsika magazi, izo tikulimbikitsidwa kuti asagwiritse mankhwala okhala ndi Omega-3.

Zakudya Omega-3

Pali mitundu itatu waukulu wa mankhwala okhala ndi pazipita kuchuluka kwa polyunsaturated mafuta zidulo. Izi masamba mafuta, nsomba ndi mtedza. Inde, Omega-3 amapezeka mu zakudya zina, koma zedi laling'ono kwambiri. Kuti mudziwe zambiri zokhudza zili ndi polyunsaturated mafuta asidi Omega-3 pa 100 magalamu a chakudya chomwe ife kuuza tebulo.

kwambiri zili ndi zakudya zakudya osiyanasiyana malingana mode awo kulima, kukonzekera ndi mowa. Mwachitsanzo, ndi mchere kapena kusuta nsomba kotunga wake wonse wa Omega-3 atayika, koma asayambe mafuta zimasunga zidulo mafuta.

Choncho n'kofunika kwambiri kuti aziona osati zakudya, komanso kuphika zolondola.

Omega-3: Malangizo Ntchito

Ngati inu kusankha amapanga vuto zidulo mafuta m'thupi ndi thandizo la mankhwala mankhwala, ndi bwino malangizo a dokotala anu ndi kuwerenga malangizo mu mankhwala osavomerezeka.

The njira muyezo wa ntchito yokonzekera munali Omega-3 (mtengo zimatengera mtundu wa zipangizo ndi akuyamba ndi chilembo 120 rubles kwa ma CD) kumatanthauza yachiwiriyo - mankhwala ndi kapewedwe.

Pamene zolakwa kuzindikiridwa mafuta zidulo izi pokonza thupi ayenera kutenga makapisozi 2-3 tsiku mukatha kudya kwa mwezi umodzi. dokotala pamawu osiyanasiyana kuchokera malangizo mu Mlingo utoto malingana alili.

Monga kupewa mungachite banja lonse pa ozizira nyengo kukonzekera ndi Omega-3, amene lipindulitsa pa ana oposa 12 ndipo akulu, kutenga 1 kapisozi pa tsiku kwa miyezi itatu. Mwana wamng'ono mlingo ayenera kusankha dokotala.

contraindications

Mosamala ndi moyang'aniridwa ndi achipatala ayenera kumwa mankhwala ndi Omega-3 anthu ndi matenda a impso, chiwindi ndi mmimba, komanso okalamba.

Osavomerezeka chifukwa mankhwala awa:

• ngati matupi awo sagwirizana ndi mafuta nsomba;
• mu aimpso kulephera ndi ndulu miyala kapena chikhodzodzo;
• pa thupi lithe TB;
• matenda a chithokomiro.

Kagwiritsidwe zidulo mafuta?

Kumene, zakudya kwambiri ndi mavitamini opezeka mankhwala atsopano kapena pansi processing kochepa. Yemweyo ayenera ntchito mankhwala ndi okhutira mkulu wa Omega-3, zomwe ndi zothandiza kusunga Malamulo awa:

• masamba mafuta ntchito saladi, monga pamene Frying kwambiri za mafuta zidulo lidzawonongedwa. Zodabwitsa ndizakuti, mafuta ayenera kusungidwa kwina kwa dzuwa - mu mabotolo a galasi mdima.
• mbewu ulusi komanso ndi bwino kuwonjezera mu mawonekedwe yaiwisi saladi kapena monga condiment mu okonzeka zopangidwa mbale.
• nsomba ayenera kusankha yaiwisi, osati atapanga.
• Kudya 5-10 walnuts ngale, inu nokha kupereka mlingo tsiku la Omega-3.

Kumbukirani kuti apamwamba ndi zakudya wathanzi ingathandize zimatipatsa mafuta zidulo polyunsaturated. mankhwala zoonjezera simuyenera ngati bwino cholinga zakudya.