Ziziphi iiNzuzo zeOmega 3? Ukutya okuqulathe iOmega 3

I-Omega 3 fatty acids ziyimfuneko ye-fatty acids, eyaziwa ngokuba yi-polyunsaturated fatty acids (PUFA). Amafutha angaxutywanga aluncedo kwimpilo yentliziyo. Izibonelelo ze-Omega 3 ziquka ukuphucula ukusebenza kwengqondo, ukukhuthaza ukukhula kunye nophuhliso, ukunciphisa umngcipheko wesifo senhliziyo, kunye nokunciphisa ukuvuvukala. Ikhusela izifo ezingapheliyo ezifana nomhlaza kunye nesifo samathambo. Ikwabalulekile kwinkumbulo nakwindlela yokuziphatha, njengoko igxile kwingqondo. La mafutha akaveliswa emzimbeni. Ke ngoko, kufuneka ifunyanwe ekutyeni nakwizongezelelo.

Iintsana ezingafumani i-omega 3 eyaneleyo koomama bazo ngexesha lokukhulelwa zisengozini yokubona iingxaki zemithambo-luvo. Ukuba kukho ukusilela emzimbeni, iingxaki ezinjengokuncipha kwenkumbulo, ukudinwa, ulusu olomileyo, iingxaki zentliziyo, ukuguquka kwemizwelo, ukudandatheka kunye nokungahambi kakuhle kwegazi kwenzeka.

Imibutho emininzi yezempilo incoma ukufumana ubuncinane i-250-500 mg ye-omega 3 ngosuku kubantu abadala abanempilo. Iioyile ze-Omega 3 zinokufumaneka kwiintlanzi ezinamafutha, i-algae kunye nokutya kwezityalo okunamafutha aphezulu.

Yintoni i-Omega 3?

Njengazo zonke iiasidi ezinamafutha, i-omega 3 fatty acids ngamatyathanga ekhabhoni, ihydrogen, kunye neeathom zeoksijini. Lawa ma-acids anamafutha e-polyunsaturated, oko kukuthi, anezibophelelo ezimbini okanye ngaphezulu kwi-chemical structure.

Kanye njenge-omega 6 fatty acids, azinakuveliswa ngumzimba kwaye kufuneka sizifumane ekutyeni. Ngenxa yesi sizathu, zibizwa ngokuba zii-acids eziyimfuneko. I-Omega 3 fatty acids ayigcinwa kwaye isetyenziselwa amandla. Badlala indima ebalulekileyo kuzo zonke iintlobo zeenkqubo zomzimba, ezifana nokuvuvukala, impilo yentliziyo, kunye nokusebenza kwengqondo. Ukunqongophala kwezi asidi ezinamafutha kunokuchaphazela ubukrelekrele, uxinzelelo, isifo sentliziyo, isifo samathambo, umhlaza kwaye inokubangela ezinye iingxaki ezininzi zempilo.

Ziziphi iiNzuzo zeOmega 3?

• Ukunciphisa iimpawu zokudakumba kunye nokuxhalaba

Uxinzelelosesinye sezona zifo zengqondo zixhaphakileyo ehlabathini. Ukuxhalaba Ukuxhalaba kwakhona sisifo esixhaphake kakhulu. Uphononongo lufumanise ukuba abantu abadla ngokutya i-omega 3 fatty acids abanakufane badandatheke. Ngaphezu koko, ukuba abantu abanoxinzelelo okanye ukuxhalaba baqala ukongeza kula manqatha anamafutha, iimpawu zabo ziya kuphucuka. Ifom ye-EPA ye-Omega 3 yeyona nto ibalaseleyo ekulweni nokudakumba.

• Iluncedo emehlweni

I-DHA luhlobo lwe-omega 3. Lilungu elibalulekileyo lolwakhiwo lwengqondo kunye neretina yeliso. Xa i-DHA ingathathwanga ngokwaneleyo, iingxaki zombono zingenzeka. Ukufumana i-omega 3 fatty acids eyaneleyo kunokubangela umonakalo osisigxina wamehlo kunye nokungaboni. ukuwohloka kwe-macular kunciphisa umngcipheko.

• Ukuphucula impilo yengqondo kwiintsana kunye nabantwana

Ezi fatty acids ziluncedo zibaluleke kakhulu ekuphuhliseni ingqondo yeentsana. I-DHA yenza i-40% ye-polyunsaturated fatty acids kwingqondo kunye ne-60% ye-retina yeso. Ke ngoko, iintsana ezityiswa ubisi olungumgubo oluqulathe i-DHA zinombono ophezulu kunabanye.

Ukufumana i-omega 3 eyaneleyo ngexesha lokukhulelwa; Ixhasa ukuphuhliswa kwengqondo, yenza ukubunjwa konxibelelwano kunye nezakhono zentlalo, iingxaki zokuziphatha zincinci, umngcipheko wokulibaziseka kophuhliso uyancipha, umngcipheko wokuphuhlisa i-ADHD, i-autism kunye ne-cerebral palsy iyancitshiswa.

• Ibaluleke kakhulu kwimpilo yentliziyo

Ukuhlaselwa yintliziyo kunye ne-stroke zezona zizathu ziphambili zokufa kwihlabathi. I-Omega 3 fatty acids inika inkxaso enkulu kwimpilo yentliziyo ngokunciphisa i-triglycerides kunye noxinzelelo lwegazi, ukuphakamisa i-cholesterol enhle, ukunciphisa ukubunjwa kwamahlwili egazi ayingozi, ukuthintela ukuqina kwemithambo kunye nokukhulula ukuvuvukala.

• Ukunciphisa iimpawu ze-ADHD kubantwana

I-Attention deficit hyperactivity disorder (ADHD) sisifo sokuziphatha esibonakaliswa kukungakhathaleli, ukuxakeka, kunye nokungxama. Abantwana abane-ADHD banamanqanaba asezantsi e-omega 3 egazini labo. Ukuthathwa kwe-omega ye-3 yangaphandle kunciphisa iimpawu zesifo. Iphucula ukungakhathali kunye nokukwazi ukugqiba imisebenzi. Kwakhona kunciphisa ukuxhatshazwa, ukungxama, ukungazinzi kunye nobudlova.

• Ukunciphisa iimpawu ze-metabolic syndrome

isifo se-metabolic, ukutyeba, uxinzelelo lwegazi oluphezulu, ukumelana ne-insulinibhekisela kwiimeko ezibandakanya i-triglycerides ephezulu kunye namanqanaba aphantsi e-HDL. I-Omega 3 fatty acids inciphisa ukuxhathisa kwe-insulin kunye nokuvutha. Ukuphucula imeko yengozi yesifo senhliziyo kubantu abane-metabolic syndrome.

• Ukuphelisa ukudumba

Ukuvuvukala okungapheliyo kuncedisa ekuphuhliseni izifo ezingapheliyo ezifana nesifo senhliziyo kunye nomhlaza. I-Omega 3 i-fatty acids iyanciphisa ukuveliswa kwee-molecule kunye nezinto ezinxulumene nokuvuvukala. 

• Ulwa nezifo ezizimelayo

Izifo ze-Autoimmune ziqala xa amajoni omzimba ahlasela iiseli ezisempilweni ezibona njengeeseli zangaphandle. uhlobo 1 seswekile ngowona mzekelo ubalulekileyo. I-Omega 3 ilwa nezinye zezi zifo kwaye ukuthathwa kwayo isebancinci kubaluleke kakhulu. Uphononongo lubonisa ukuba ukufumana okwaneleyo kunyaka wokuqala wobomi kunciphisa izifo ezininzi ezizimelayo, kuquka uhlobo lwe-1 yeswekile, isifo sikashukela esizimele kubantu abadala, kunye ne-multiple sclerosis. I-Omega 3 fatty acids ikwaxhasa unyango lwe lupus, rheumatoid arthritis, ulcerative colitis, isifo sikaCrohn kunye nepsoriasis.

• Ukuphucula ukuphazamiseka kwengqondo

Abo banengxaki yengqondo banamanqanaba asezantsi e-omega 3. Uphando, omega 3 supplementation kuzo zombini schizophrenia kunye ukuxhuzula Yehlisa utshintsho lwemo yengqondo kunye nokubuyela umva rhoqo kubantu abane 

• Yehlisa ukudodobala kwengqondo okunxulumene nobudala

Ukuncipha kokusebenza kwengqondo ngomnye wemiphumo engenakuphepheka yokwaluphala. Izifundo ezininzi zibonise ukuba ukufumana i-omega 3s ephezulu kunciphisa ukuhla kwengqondo okunxulumene neminyaka. Kwakhona kunciphisa umngcipheko we-Alzheimer's disease. Olunye uphononongo lwafumanisa ukuba abantu abatya iintlanzi ezinamafutha babenobungwe obungakumbi ebuchotsheni babo. Esi sisihlunu sobuchopho esenza ulwazi, iinkumbulo kunye neemvakalelo.

• Ikhusela umhlaza

Umhlaza ngomnye woonobangela abaphambili bokusweleka kwihlabathi lanamhlanje. Amafutha e-Omega 3 anciphisa umngcipheko wesi sifo. Uphononongo lubonise ukuba abantu abatya kakhulu i-omega 3 fatty acids banomngcipheko ophantsi wama-55% womhlaza wekoloni. Kuxelwa ukuba amadoda atya i-omega 3 anomngcipheko ophantsi womhlaza wedlala lesinyi kunye nokuncipha komngcipheko womhlaza wamabele kwabasetyhini.

• Yehlisa iimpawu zombefu ebantwaneni

Uphononongo oluninzi luchaza ukuba ukuthatha i-omega 3 kunciphisa umngcipheko we-asthma kubantwana kunye nabantu abadala abancinci.

• Yehlisa amanqatha esibindini

Ukuthatha i-omega 3 fatty acids njengezongezelelo kunciphisa amanqatha esibindi kunye nokudumba kwisifo sesibindi esinamafutha angenalo utywala.

• Ukuphucula impilo yamathambo

Uphononongo lubonisa ukuba i-omega 3 fatty acids yomeleza amandla amathambo ngokwandisa inani le-calcium emathanjeni. Oku kuya kunciphisa umngcipheko we-osteoporosis. Kwakhona kunciphisa intlungu edibeneyo kwizigulane ze-arthritis.

• Iphelisa iintlungu zokuya exesheni

Uphononongo lubonisa ukuba abasetyhini abasebenzisa eyona omega 3 bafumana iintlungu ezincinci zokuya exesheni. Kolunye uphononongo, i-omega ye-3 yeoli yayisebenza ngakumbi kuneentlungu zokunyanga iintlungu ezibuhlungu.

• Inceda ukulala kakuhle

Ukulala okusemgangathweni kubaluleke kakhulu kwimpilo yethu. Omega 3 oyile zikhulula iingxaki zokulala. Umgangatho ophantsi we-DHA emzimbeni unceda ukulala melatonin Kwakhona yehlisa ihomoni. Uphononongo kubantwana nakubantu abadala lubonise ukuba ukongeza i-omega 3 kuphucula ubude kunye nomgangatho wokulala.

IiNzuzo zeOmega 3 kuLusu

• Ikhusela ukonakaliswa lilanga: I-Omega 3 fatty acids ikhusela kwimitha yelanga eyingozi yeultraviolet A (UVA) kunye neultraviolet B (UVB). Inciphisa ubuntununtunu ekukhanyeni.

• Yehlisa i-acne: Ukutya okutyebileyo kula ma-acids anamafutha kunciphisa ukusebenza kwe-acne. Amafutha e-Omega 3 anciphisa ukuvuvukala. Ngoko ke, iyasebenza ekukhuseleni i-acne ebangelwa ukuvuvukala.

• Yehlisa ukurhawuzelelwa: I-Omega 3 ithambisa ulusu. dermatitis atopic ve Psoriasis Inciphisa isikhumba esibomvu, esomileyo nesirhawuzelela esibangelwa zizigulo zolusu ezifana Oku kungenxa yokuba i-omega 3s iphucula umsebenzi wesithintelo solusu, itywina kubumanzi kwaye ikhusele kwizinto ezicaphukisayo.

• Iyakhawulezisa ukuphola kwenxeba: Uphando lwezilwanyana lubonisa ukuba i-omega 3 fatty acids esetyenzisiweyo ngokwezihloko inokukhawulezisa ukuphiliswa kwenxeba.

• Yehlisa umngcipheko womhlaza wolusu: Kwizilwanyana ezondliwa ngokutyebileyo kwi-omega 3 fatty acids, ukukhula kwethumba kwakuthintelwe. 

IiNzuzo zeOmega 3 kwiNwele

• Inciphisa ukulahleka kweenwele.
• Ikhulula ukuvuvukala kwi-scalp kwaye iqinisa iinwele.
• Ikhusela iinwele kwimiphumo eyingozi yelanga.
• Ikhawulezisa ukukhula kweenwele.
• Ukwandisa ukukhanya kunye nokukhanya.
• Yandisa ubukhulu beefollicle zeenwele.
• I-Omega 3 yehlisa inkwethu.
• Iphelisa ukucaphuka kwe-scalp.

Omega 3 Umonakalo

Ezi asidi ezinamafutha zinokubangela iziphumo ebezingalindelekanga ezinobuthathaka xa zithathwa ngaphandle njengezongezo:

• Umphunga ombi
• ukubila okunuka kakubi
• intloko ebuhlungu
• Ukuvutha okubuhlungu kwisifuba
• Isicaphucaphu
• Urhudo

Kuphephe ukuthatha iidosi eziphezulu ze-omega 3 supplements. Funa uncedo kugqirha ukugqiba umthamo.

Iintlobo zeOmega 3

Kukho iintlobo ezininzi ze-omega 3 fatty acids. Ayingawo onke amafutha e-omega 3 anexabiso elilinganayo. Kukho iintlobo ezili-11 ezahlukeneyo ze-omega 3. Ezona zintathu zibaluleke kakhulu yi-ALA, EPA, kunye ne-DHA. I-ALA ifumaneka kakhulu kwizityalo, ngelixa i-EPA kunye ne-DHA zifumaneka kakhulu kukutya kwezilwanyana okufana neentlanzi ezinamafutha.

• I-ALA (Alpha-Linolenic Acid)

I-ALA imfutshane kwi-alpha-linolenic acid. Yeyona ininzi i-omega 3 fatty acid ekutyeni. Inekhabhoni ezili-18, iibhondi ezintathu eziphindwe kabini. I-ALA ifumaneka kakhulu kukutya kwezityalo kwaye kufuneka iguqulwe ibe yi-EPA okanye i-DHA ngaphambi kokuba isetyenziswe ngumzimba womntu. Nangona kunjalo, le nkqubo yokuguqula ayisebenzi kakuhle ebantwini. Kuphela ipesenti encinci ye-ALA iguqulelwa kwi-EPA, okanye i-DHA. Ifumaneka kukutya kwezityalo okufana nekhaphetshu, isipinatshi, isafron, iimbotyi zesoya, iwalnuts kunye nembewu ye-chia, iflakisi kunye nembewu ye-hemp. I-ALA ikwafumaneka kwamanye amafutha ezilwanyana.

• I-EPA (Eicosapentaenoic Acid)

I-EPA sisishunqulelo se-eicosapentaenoic acid. Iikhabhoni ezingama-20, iibhondi ezi-5 eziphindwe kabini. Umsebenzi wayo ophambili kukwenza iimolekyuli zomqondiso ezibizwa ngokuba yi-eicosanoids, ezidlala iindima ezininzi zomzimba. I-Eicosanoids eyenziwe kwi-omega 3s inciphisa ukudumba, ngelixa ezo zenziwe kwi-omega 6s zonyusa ukudumba. Ke ngoko, ukutya okuphezulu kwi-EPA kukhulula ukuvuvukala emzimbeni.

Zombini i-EPA kunye ne-DHA zifumaneka kakhulu kwiintlanzi zaselwandle, kubandakanywa iintlanzi ezinamafutha kunye ne-algae. Ngenxa yesi sizathu, zihlala zibizwa ngokuba yi-marine omega 3s. Ugxininiso lwe-EPA luphezulu kwi-herring, i-salmon, i-eel, i-shrimp, kunye ne-sturgeon. Iimveliso zezilwanyana, ezifana nobisi lwendalo olutyiswe ingca kunye nenyama, zikwanazo ne-EPA.

• I-DHA (i-Docosahexaenoic Acid)

I-DHA, i-docosahexaenoic acidsisishunqulelo. Inekhabhoni ezingama-22, iibhondi ezi-6 eziphindwe kabini. I-DHA yinxalenye ebalulekileyo yesakhiwo solusu kwaye ifumaneka kwiretina yeliso. Ukuqiniswa kweefomyula zeentsana nge-DHA kuphucula umbono weentsana.

I-DHA ibalulekile kuphuhliso lobuchopho kunye nokusebenza ebuntwaneni nasekusebenzeni kwengqondo kubantu abadala. Ukunqongophala kwe-DHA okwenzeka besebancinci kunxulunyaniswa neengxaki ezinjengobunzima bokufunda, i-ADHD, ubundlongondlongo kunye nolunye ukuphazamiseka kamva. Ukuncipha kwe-DHA ngexesha lokuguga kukwanxulunyaniswa nokusebenza kakubi kwengqondo kunye nokuqala kwesifo se-Alzheimer's.

I-DHA ifumaneka kwizixa eziphezulu kwiintlanzi zaselwandle ezifana neentlanzi ezinamafutha kunye ne-algae. Ukutya okutyiswa ngengca kukwane-DHA ethile.

• Enye iOmega 3 Fatty Acids

I-ALA, i-EPA kunye ne-DHA zezona zininzi ze-omega 3 fatty acids ekutyeni. Nangona kunjalo, ubuncinci i-8 ngaphezulu kwe-omega 3 fatty acids ifunyenwe:

• I-Hexadecatrienoic acid (HTA)
• Stearidonic acid (SDA)
• I-Eicosatrienoic acid (ETE)
• I-Eicosatetraenoic acid (ETA)
• I-Heneicosapentaenoic acid (HPA)
• I-Docosapentaenoic acid (DPA)
• Tetracosapentaenoic acid
• Tetracosahexaenoic acid

I-Omega 3 fatty acids ifumaneka kokunye ukutya kodwa ayithathwa njengeyimfuneko. Nangona kunjalo, ezinye zazo zinefuthe lebhayoloji.

Yeyiphi eyona Omega ingcono?

Eyona ndlela inempilo yokufumana i-omega ye-omega ye-3 kukuyifumana kukutya kwendalo. Ukutya iintlanzi ezinamafutha ubuncinane kabini ngeveki kuya kuhlangabezana neemfuno zakho. Ukuba awuyityi intlanzi, unokuthatha i-omega 3 supplements. Eyona nto ibalulekileyo i-omega 3 fatty acids yi-EPA kunye ne-DHA. I-EPA kunye ne-DHA zifumaneka kakhulu kwiintlanzi zaselwandle, kubandakanywa iintlanzi ezinamafutha kunye ne-algae, inyama etyiswe ngengca kunye nobisi, kunye namaqanda e-omega-3-etyetyiswe.

Ioyile yentlanzi iOmega 3

ioli yentlanzi, isardadi, i-anchovy, imackerel Sisongezo esifunyenwe kwiintlanzi ezinamafutha ezifana nesalmon kunye nesalmon. Iqulethe iindidi ezimbini ze-omega 3 fatty acids EPA kunye ne-DHA, enempilo yentliziyo kunye neenzuzo zesikhumba. Ioyile yeentlanzi inefuthe elimangalisayo kwingqondo, ngakumbi kwiimeko zokulahleka kwememori kunye nokudakumba. Kukho nezifundo ezibonisa ukuba kunceda ukunciphisa umzimba. Izibonelelo ezinokufumaneka kwioli yeentlanzi ngenxa yomxholo we-omega 3 zilandelayo;

• Ioli yeentlanzi ikhusela ukulahleka kwememori.
• Inceda ukunyanga ukudakumba.
• Ikhawulezisa imetabolism.
• Inciphisa umdla wokutya.
• Inceda ukunciphisa umzimba kumafutha.

Ukutya okuqulathe iOmega 3

Imithombo eyaziwa kakhulu ye-omega 3 fatty acids yioyile yentlanzi, intlanzi enamafutha afana nesalmon, i-trout kunye ne-tuna. Oku kwenza kube nzima kubantu abatya inyama, abangabathandi beentlanzi, kunye nabatya imifuno ukuhlangabezana neemfuno zabo ze-omega 3 fatty acids.

Kwiintlobo ezintathu eziphambili ze-omega 3 fatty acids, ukutya kwezityalo kuqulethe kuphela i-alpha-linolenic acid (ALA). I-ALA ayisebenzi kangako emzimbeni kwaye kufuneka iguqulwe kwezinye iintlobo ezimbini ze-omega 3 fatty acids, i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA) ukubonelela ngeenzuzo ezifanayo zempilo. Ngelishwa, amandla omzimba wethu wokuguqula i-ALA alinganiselwe. Kuphela malunga ne-5% ye-ALA iguqulelwa kwi-EPA, ngelixa ngaphantsi kwe-0.5% iguqulelwe kwi-DHA.

Ke ngoko, ukuba awuthathi izongezo zeoyile yentlanzi, kuyafuneka ukuba utye isixa esilungileyo sokutya okutyebileyo kwe-ALA ukuhlangabezana neemfuno zakho ze-omega 3. Ukutya okuqulethe i-omega 3 kuku:

• Imackerel

Imackerel Ityebe ngendlela emangalisayo kwizondlo. I-100 grams ye-mackerel inika i-5134 mg ye-omega 3.

• Islamoni

IslamoniIqulethe iprotheni ephezulu kunye neentlobo ezahlukeneyo zezondlo ezifana ne-magnesium, i-potassium, i-selenium kunye ne-vitamin B. I-100 grams ye-salmon iqulethe i-2260 mg ye-omega 3.

• cod ioli yesibindi

cod ioli yesibindiIfumaneka kwizibindi zentlanzi yecod. Akukhona nje kuphela ukuba le oyile iqulethe ixabiso eliphezulu le-omega 3 fatty acids, i-tablespoon enye inika i-338% kunye ne-270% yemfuno yemihla ngemihla yeevithamini D kunye ne-A, ngokulandelanayo.

Ngoko ke, icephe nje elinye leoli yesibindi ngaphezu kokuhlangabezana nesidingo sezondlo ezintathu ezibalulekileyo. Nangona kunjalo, musa ukuthatha ngaphezu kwecephe elinye ngexesha kuba ivithamin A eninzi iyingozi. Icephe elinye le-cod liver oil iqulethe i-2664 mg ye-omega 3.

• ukufukama

I-Herring ngumthombo obalaseleyo we-vitamin D, i-selenium kunye ne-vitamin B12. I-fillet ye-herring eluhlaza iqulethe i-3181 mg ye-omega 3 fatty acids.

• Oyster

Oyster Iqulethe i-zinc eninzi kunayo nayiphi na enye ukutya. I-6-7 nje i-oyster ekrwada (i-100 grams) ibonelela nge-600% ye-RDI ye-zinc, i-200% yobhedu kunye ne-12% ye-vitamin B300. I-6 oyster eluhlaza inika i-565 mg ye-omega 3 fatty acids.

• Isadini

IiSardini zibonelela phantse zonke izondlo ezifunwa ngumzimba. Ikomityi enye (149 grams) yesardadi ibonelela nge-12% ye-RDI ye-vitamin B200 kunye nangaphezulu kwe-100% ye-vitamin D kunye ne-selenium. I-149 grams yayo iqulethe i-2205 mg ye-omega 3 fatty acids.

• I-anchovy

I-anchovy Ingumthombo we-niacin kunye ne-selenium. Ikwatyebile kwi-calcium. I-100 grams ye-anchovy iqulethe i-2113 mg ye-omega 3 fatty acids.

• ICaviar

I-Caviar ikwabizwa ngokuba yi-fish roe. Ithathwa njengento yokutya okunethezeka, i-caviar ihlala isetyenziswa ngamancinci amancinci njenge-appetizer okanye i-side dish. caviar yakho kolin inqanaba liphezulu. I-tablespoon enye ye-caviar inikeza i-1086 mg ye-omega 3 fatty acids.

• iqanda

Abo bangazithandiyo iintlanzi banokukhetha amaqanda njengomthombo we-omega 3 fatty acids. Amaqanda atyebileyo kwi omega 3 fatty acids ngalawo asuka kwiinkukhu eziziintlobo ngeentlobo.

Apha ngezantsi ngumxholo wamafutha we-omega 112 we-3-gram ye-servings yeentlanzi ezidumileyo kunye ne-shellfish engekho kuluhlu:

• ityhuna yeBluefin: 1.700 mg
• ityhuna Yellowfin: 150-350 mg
• ityhuna enkonkxiweyo: 150-300 mg
• I-Trout: 1.000-1.100 mg.
• Unonkala: 200-550mg.
• Scallops: 200 mg.
• Lobster: 200mg.
• I-Tilapia: 150mg.
• I-Shrimp: 100mg

Ukutya okuqulathe imifuno iOmega 3

• iimbwe zechai

iimbwe zechaiNgumthombo omkhulu wesityalo we-ALA. Iigram ezingama-28 zembewu ye-chia zinokudibana okanye zigqithise ukuthathwa kwemihla ngemihla kwe-omega 3 fatty acids. Iqulethe ukuya kuthi ga kwi-4915 mg ye-omega 3. Ukusetyenziswa kwansuku zonke kwe-ALA kubantu abadala ngaphezu kwe-19 yi-1100 mg yabasetyhini kunye ne-1600 mg yamadoda.

• ibrussels sprouts

Ukongeza kumxholo ophezulu wevithamin K, ivithamin C kunye nefiber, ibrussels sprouts Ngumthombo obalaseleyo we-omega 3 fatty acids. I-78-gram ekhonza ihlumela yaseBrussels inika i-135 mg ye-omega 3 fatty acids.

• cauliflower

caulifloweriqulethe izixa ezilungileyo ze-omega 3 fatty acids phakathi kokutya okusekelwe kwizityalo. Ngaphandle kwe-omega 3, ikwatyebile kwizondlo ezifana ne-potassium, i-magnesium kunye ne-niacin. Ukugcina izondlo ezifumaneka kwikholifulawa, kufuneka ifakwe ngomphunga ngaphezu kwemizuzu emihlanu okanye emithandathu, kwaye ijusi yelamuni okanye ioli yomnquma enyulu ecinezelwe ngokubanda kufuneka yongezwe kuyo.

• Purslane

Purslane Iqulethe malunga ne-400 milligrams ye-omega 3 fatty acids ngokukhonza. Ikwaphezulu kwi-calcium, i-potassium, i-iron kunye ne-vitamin A. Oku kuyibeka phezulu kuluhlu lokutya kwe-omega 3 yezityalo.

• Ioli ye-algae

uhlobo lweoli evela kwi-algae ioli yealgaeibalasele njengomnye wemithombo embalwa yezityalo ze-EPA kunye ne-DHA. Olunye uphononongo luthelekisa i-algae oil capsules kunye nesalmon ephekiweyo kwaye yafumanisa ukuba zombini zinyanyezelwe kakuhle kwaye zilingana ngokwemigaqo yokufunxa. Ngokuqhelekileyo ifumaneka kwifom ethambileyo, izongezo zeoli ye-algal ngokuqhelekileyo zibonelela nge-400-500mg ye-DHA edibeneyo kunye ne-EPA. 

• Imbewu ye-cannabis

Imbewu ye-cannabis Ukongeza kwiprotheni, i-magnesium, i-iron kunye ne-zinc, iqulethe malunga ne-30% yamafutha kwaye inika isixa esihle se-omega 3. I-28 grams yembewu ye-cannabis iqulethe malunga ne-6000 mg ye-ALA.

• Walnut

WalnutIlayishwe ngamafutha anempilo kunye ne-ALA omega 3 fatty acids. Iqulathe malunga nama-65% amanqatha ngobunzima. Ukukhonza nje kwe-walnuts kunokuhlangabezana neemfuno zemihla yonke ye-omega 3 fatty acids; I-28 grams inika i-2542 mg ye-omega 3 fatty acids.

• Iimbewu zeflax

Iimbewu zeflaxIbonelela ngezixa ezilungileyo zefiber, protein, magnesium kunye nemanganese. Ikwangumthombo ogqwesileyo we-omega 3. I-28 grams ye-flaxseed iqulethe i-6388 mg ye-ALA omega i-3 fatty acids, idlula inani elicetyiswayo lemihla ngemihla.

• Iimbotyi zesoya

Iimbotyi zesoya Ngumthombo olungileyo wefiber kunye neprotheyini yemifuno. Kwakhona iqulethe ezinye izondlo ezifana ne-riboflavin, i-folate, i-vitamin K, i-magnesium kunye ne-potassium. Isiqingatha sekomityi (86 grams) yeembotyi zesoya ezomileyo ezigcadiweyo zine-1241 mg ye-omega 3 fatty acids.

Ukushwankathela;

I-Omega 3 yi-polyunsaturated fatty acids. Phakathi kwezibonelelo ze-omega 3, ezinceda kakhulu kwimpilo yentliziyo, kuphuhliso lwempilo yengqondo kunye nophuhliso lwabantwana. Kwakhona kuqinisa imemori, kukhulula ukudakumba, kukhulula ukuvuvukala. Ikhusela izifo ezingapheliyo ezifana nomhlaza kunye nesifo samathambo.

Nangona kukho iintlobo ze-11 ze-omega 3 fatty acids, ezona zibalulekileyo zi-ALA, i-EPA kunye ne-DHA. I-DHA kunye ne-EPA zifumaneka kukutya kwezilwanyana, ngelixa i-ALA ifumaneka kuphela kukutya kwezityalo. Iintlobo ezilungileyo ze-omega 3 amafutha yi-EPA kunye ne-DHA.

Ukutya okuqukethe i-omega 3 kubandakanya i-mackerel, i-salmon, ioli ye-cod yesibindi, i-herring, i-oyster, i-sardines, i-anchovies, i-caviar kunye namaqanda. Ukutya okuqulethe i-herbal omega 3; i-flaxseed, imbewu ye-chia, ihlumela laseBrussels, i-cauliflower, i-purslane, ioli ye-algae, i-walnuts kunye neembotyi zesoya.

Umthombo: 1, 2, 3