Yiziphi Izinzuzo ze-Omega 3? Ukudla Okuqukethe Omega 3

Ama-Omega 3 fatty acids angamafutha abalulekile, aziwa nangokuthi i-polyunsaturated fatty acids (PUFA). Amafutha angenayo i-unsaturated ayinzuzo empilweni yenhliziyo. Izinzuzo ze-Omega 3 zihlanganisa ukuthuthukisa ukusebenza kobuchopho, ukukhuthaza ukukhula nokuthuthuka, ukunciphisa ingozi yesifo senhliziyo, nokukhulula ukuvuvukala. Ivimbela izifo ezingapheli ezifana nomdlavuza kanye nesifo samathambo. Kubalulekile futhi ekukhumbuleni nasekuziphatheni, njengoba kugxile ebuchosheni. Lawa mafutha awakhiqizwa emzimbeni. Ngakho-ke, kufanele kutholwe ekudleni nasezithasiselweni.

Izingane ezingatholi i-omega 3 eyanele komama bazo ngesikhathi zikhulelwe zisengozini yokuba nenkinga yokubona kanye nemizwa. Uma kukhona ukuntula emzimbeni, izinkinga ezinjengokuncipha kwenkumbulo, ukukhathala, isikhumba esomile, izinkinga zenhliziyo, ukushintshashintsha kwemizwelo, ukucindezeleka nokungahambi kahle kwegazi.

Izinhlangano eziningi zezempilo zincoma ukuthola okungenani ama-250-500 mg we-omega 3 ngosuku kubantu abadala abanempilo. Amafutha e-Omega 3 angatholakala ezinhlanzini ezinamafutha, ulwelwe kanye nokudla kwezitshalo okunamafutha amaningi.

Iyini i-Omega 3?

Njengawo wonke ama-fatty acids, i-omega 3 fatty acids amaketanga ekhabhoni, i-hydrogen, nama-athomu omoya-mpilo. Lawa ma-fatty acids ayi-polyunsaturated, okungukuthi, anezibopho ezimbili noma ngaphezulu ekwakhekeni kwawo kwamakhemikhali.

Njengama-omega 6 fatty acids, awakwazi ukukhiqizwa ngumzimba futhi kufanele siwathole ekudleni. Ngenxa yalesi sizathu, abizwa ngokuthi ama-fatty acids abalulekile. I-Omega 3 fatty acids ayigcinwa futhi isetshenziselwe amandla. Badlala indima ebalulekile kuzo zonke izinhlobo zezinqubo zomzimba, njengokuvuvukala, impilo yenhliziyo, nokusebenza kobuchopho. Ukuntuleka kwalawa ma-acids anamafutha kungathinta ubuhlakani, ukucindezeleka, isifo senhliziyo, isifo samathambo, umdlavuza futhi kungabangela ezinye izinkinga eziningi zempilo.

Yiziphi Izinzuzo ze-Omega 3?

• Yehlisa izimpawu zokucindezeleka nokukhathazeka

Ukucindezelekaingenye yezifo zengqondo ezivame kakhulu emhlabeni. Ukukhathazeka Ukuphazamiseka kokukhathazeka nakho kuyisifo esivame kakhulu. Ucwaningo luthole ukuthi abantu abavame ukudla i-omega 3 fatty acids mancane amathuba okuba bacindezeleke. Ngaphezu kwalokho, uma abantu abanokucindezeleka noma ukukhathazeka beqala ukwengeza lawa ma-acids anamafutha, izimpawu zabo zizoba ngcono. Ifomu le-EPA le-Omega 3 lingcono kakhulu ekulweni nokudangala.

• Kuyazuzisa amehlo

I-DHA iwuhlobo lwe-omega 3. Kuyingxenye ebalulekile yesakhiwo sobuchopho kanye ne-retina yeso. Uma ingathathwanga i-DHA eyanele, izinkinga zokubona zingenzeka. Ukuthola i-omega 3 fatty acid eyanele kungabangela ukulimala kwamehlo unomphela kanye nobumpumputhe. ukuwohloka kwe-macular kunciphisa ingozi.

• Ithuthukisa impilo yobuchopho ezinsaneni nasezinganeni

Lawa ma-fatty acids anenzuzo abaluleke kakhulu ekukhuleni kobuchopho bezingane. I-DHA yenza ama-40% amafutha e-polyunsaturated ebuchosheni kanye nama-60% e-retina yeso. Ngakho-ke, izingane ezifunzwa ifomula eliqukethe i-DHA zinombono ophakeme kunabanye.

Ukuthola i-omega 3 eyanele ngesikhathi sokukhulelwa; Isekela ukuthuthukiswa kwengqondo, yenza ukwakheka kokuxhumana namakhono okuxhumana nabantu, izinkinga zokuziphatha zincane, ingozi yokubambezeleka kwentuthuko iyancipha, ingozi yokuthuthukisa i-ADHD, i-autism kanye ne-cerebral palsy iyancipha.

• Kubaluleke kakhulu empilweni yenhliziyo

Isifo senhliziyo kanye nesifo sohlangothi yizona zimbangela eziphambili zokufa emhlabeni. I-Omega 3 fatty acids inikeza ukwesekwa okukhulu empilweni yenhliziyo ngokunciphisa i-triglycerides nomfutho wegazi, ukuphakamisa i-cholesterol enhle, ukunciphisa ukwakheka kwamahlule egazi ayingozi, ukuvimbela ukuqina kwemithambo kanye nokukhulula ukuvuvukala.

• Yehlisa izimpawu ze-ADHD ezinganeni

I-Attention Deficit Hyperactivity Disorder (ADHD) yisifo sokuziphatha esibonakala ngokunganaki, ukushuba, kanye nokuthatheka. Izingane ezine-ADHD zinezinga eliphansi le-omega 3 egazini lazo. Ukudla omega 3 kwangaphandle kunciphisa izimpawu zesifo. Ithuthukisa ukunganaki kanye nekhono lokuqeda imisebenzi. Iphinde yehlise ukushuba, ukuthatheka, ukungahlaliseki kanye nolaka.

• Yehlisa izimpawu ze-metabolic syndrome

i-metabolic syndrome, ukukhuluphala, umfutho wegazi ophakeme, ukumelana ne-insulinibhekisela ezimweni ezibandakanya i-triglyceride ephezulu kanye namazinga aphansi e-HDL. I-Omega 3 fatty acids inciphisa ukumelana ne-insulin nokuvuvukala. Ithuthukisa izici eziyingozi zesifo senhliziyo kubantu abane-metabolic syndrome.

• Iqeda ukuvuvukala

Ukuvuvukala okungapheli kunomthelela ekwakhiweni kwezifo ezingapheli njengesifo senhliziyo nomdlavuza. I-Omega 3 fatty acids inciphisa ukukhiqizwa kwama-molecule nezinto ezihambisana nokuvuvukala. 

• Ilwa nezifo ze-autoimmune

Izifo ze-autoimmune ziqala lapho amasosha omzimba ehlasela amangqamuzana anempilo eliwabona njengamaseli angaphandle. uhlobo 1 sikashukela iyisibonelo esibaluleke kakhulu. I-Omega 3 ilwa nezinye zalezi zifo kanti ukudla kwayo isencane kubaluleke kakhulu. Ucwaningo lubonisa ukuthi ukuthola okwanele ngonyaka wokuqala wokuphila kunciphisa izifo eziningi ezizimele, kuhlanganise nesifo sikashukela sohlobo loku-1, isifo sikashukela esizimele kubantu abadala, kanye ne-multiple sclerosis. I-Omega 3 fatty acids iphinde isekele ukwelashwa kwe-lupus, i-rheumatoid arthritis, i-ulcerative colitis, isifo sika-Crohn kanye ne-psoriasis.

• Ithuthukisa ukuphazamiseka kwengqondo

Labo abanezinkinga zengqondo banamazinga aphansi e-omega 3. Izifundo, ukwesekwa kwe-omega 3 kukho kokubili i-schizophrenia kanye i-bipolar disorder Yehlisa ukuguquguquka kwemizwelo kanye nemvamisa yokubuyela emuva kubantu abane 

• Yehlisa ukwehla kwengqondo okuhlobene neminyaka

Ukwehla kokusebenza kobuchopho kungomunye wemiphumela engenakugwenywa yokuguga. Ucwaningo oluningi lubonise ukuthi ukuthola i-omega 3s ephezulu kunciphisa ukwehla kwengqondo okuhlobene neminyaka. Futhi kunciphisa ingozi yesifo i-Alzheimer's. Olunye ucwaningo lwathola ukuthi abantu abadla izinhlanzi ezinamafutha babenento empunga kakhulu ebuchosheni babo. Lesi yizicubu zobuchopho ezicubungula ulwazi, izinkumbulo, nemizwelo.

• Ivimbela umdlavuza

Umdlavuza ungenye yezimbangela zokufa ezihamba phambili emhlabeni wanamuhla. Amafutha e-Omega 3 anciphisa ingozi yalesi sifo. Ucwaningo luye lwabonisa ukuthi abantu abadla kakhulu i-omega 3 fatty acids banengozi ephansi yama-55% yomdlavuza wekoloni. Kuthiwa abantu besilisa abadla i-omega 3 banciphile amathuba okuba nomdlavuza wendlala yesinye kanye nokuncipha komdlavuza webele kwabesifazane.

• Yehlisa izimpawu zesifuba somoya ezinganeni

Ucwaningo oluningi luthi ukuthatha i-omega 3 kunciphisa ingozi yesifuba somoya ezinganeni nakubantu abadala.

• Yehlisa amafutha esibindi

Ukuthatha i-omega 3 fatty acids njengezithasiselo kunciphisa amafutha esibindi nokuvuvukala kwesifo sesibindi esinamafutha angenalo utshwala.

• Ithuthukisa impilo yamathambo

Ucwaningo lubonisa ukuthi i-omega 3 fatty acids iqinisa amathambo ngokwandisa inani le-calcium emathanjeni. Lokhu kuzonciphisa ingozi ye-osteoporosis. Iphinde inciphise ubuhlungu obuhlangene ezigulini ezinesifo samathambo.

• Iqeda ubuhlungu bokuya esikhathini

Ucwaningo lubonisa ukuthi abesifazane abadla i-omega 3 kakhulu bazwa ubuhlungu obuncane bokuya esikhathini. Kokunye ukuhlola, amafutha e-omega 3 ayesebenza kangcono kunezidambisi zinhlungu ekwelapheni ubuhlungu obukhulu.

• Isiza ukulala kahle

Ukulala kwekhwalithi kubaluleke kakhulu empilweni yethu. Amafutha e-Omega 3 akhulula izinkinga zokulala. Izinga eliphansi le-DHA emzimbeni lisiza ukuthi ulale melatonin Iphinde yehlise i-hormone. Ucwaningo olwenziwe ezinganeni nakubantu abadala lubonise ukuthi ukufaka i-omega 3 kuthuthukisa ubude nekhwalithi yokulala.

Izinzuzo ze-Omega 3 zesikhumba

• Ivikela ekulimaleni kwelanga: I-Omega 3 fatty acids ivikela emisebeni yelanga eyingozi ye-ultraviolet A (UVA) kanye ne-ultraviolet B (UVB). Yehlisa ukuzwela ekukhanyeni.

• Yehlisa izinduna: Ukudla okunothe kulawa ma-fatty acids kunciphisa ukusebenza kwezinduna. Amafutha e-Omega 3 anciphisa ukuvuvukala. Ngakho-ke, iyasebenza ekuvimbeleni induna ebangelwa ukuvuvukala.

• Yehlisa ukulunywa: I-Omega 3 ithambisa isikhumba. i-atopic dermatitis ve psoriasis Yehlisa isikhumba esibomvu, esomile futhi esilumayo esibangelwa izifo zesikhumba ezifana Lokhu kungenxa yokuthi i-omega 3s ithuthukisa ukusebenza kwesithiyo sesikhumba, ivale umswakama futhi ivikele ezintweni ezicasulayo.

• Isheshisa ukuphulukiswa kwesilonda: Ucwaningo lwezilwane lubonisa ukuthi i-omega 3 fatty acids esetshenziswa ngokuphezulu ingasheshisa ukuphulukiswa kwesilonda.

• Yehlisa ingozi yomdlavuza wesikhumba: Ezilwaneni ezifunzwa ngokucebile nge-omega 3 fatty acids, ukukhula kwesimila kwavinjwa. 

Izinzuzo zezinwele ze-Omega 3

• Yehlisa ukuqothuka kwezinwele.
• Ikhulula ukuvuvukala esikhumbeni futhi iqinise izinwele.
• Ivikela izinwele emiphumeleni eyingozi yelanga.
• Isheshisa ukukhula kwezinwele.
• Yandisa ukukhanya nokukhanya.
• Yandisa ubukhulu bezinwele zezinwele.
• I-Omega 3 yehlisa i-dandruff.
• Ikhulula ukucasuka kwesikhumba.

Omega 3 Ukulimala

Lawa ma-fatty acids angabangela imiphumela engemihle uma ethathwa ngaphandle njengezithako:

• Ukuphefumula kabi
• umjuluko onuka kabi
• ikhanda
• Ukuzwa ukushisa okubuhlungu esifubeni
• Isicanucanu
• Uhudo

Gwema ukuthatha imithamo ephezulu ye-omega 3 supplements. Funa usizo kudokotela ukuze uthole umthamo.

Izinhlobo ze-Omega 3

Kunezinhlobo eziningi ze-omega 3 fatty acids. Akuwona wonke amafutha e-omega 3 anenani elilinganayo. Kunezinhlobo ezingu-11 ezahlukene ze-omega 3. Okuthathu okubaluleke kakhulu yi-ALA, EPA, ne-DHA. I-ALA itholakala kakhulu ezitshalweni, kuyilapho i-EPA ne-DHA itholakala kakhulu ekudleni kwezilwane njengezinhlanzi ezinamafutha.

• I-ALA (Alpha-Linolenic Acid)

I-ALA imfushane nge-alpha-linolenic acid. Iyi-omega 3 fatty acid egcwele kakhulu ekudleni. Inamakhabhoni ayi-18, amabhondi amathathu aphindwe kabili. I-ALA itholakala kakhulu ekudleni kwezitshalo futhi kufanele iguqulelwe ku-EPA noma i-DHA ngaphambi kokuba isetshenziswe umzimba womuntu. Nokho, le nqubo yokuguqula ayisebenzi kahle kubantu. Iphesenti elincane kuphela le-ALA eliguqulelwa ku-EPA, noma i-DHA. Itholakala ekudleni kwezitshalo okufana neklabishi, isipinashi, isafroni, ubhontshisi wesoya, ama-walnuts kanye nembewu ye-chia, iflakisi nembewu ye-hemp. I-ALA iyatholakala futhi kwamanye amafutha ezilwane.

• I-EPA (Eicosapentaenoic Acid)

I-EPA isifinyezo se-eicosapentaenoic acid. Amakhabhoni angama-20, amabhondi ayi-5 aphindwe kabili. Umsebenzi wawo oyinhloko ukwakha ama-molecule abonisa izimpawu ezibizwa ngokuthi ama-eicosanoids, adlala izindima eziningi zomzimba. Ama-eicosanoid enziwe nge-omega 3s anciphisa ukuvuvukala, kuyilapho lawo enziwe nge-omega 6s akhulisa ukuvuvukala. Ngakho-ke, ukudla okuphezulu kwe-EPA kukhulula ukuvuvukala emzimbeni.

Kokubili i-EPA ne-DHA zitholakala kakhulu ekudleni kwasolwandle, okuhlanganisa izinhlanzi ezinamafutha kanye ne-algae. Ngenxa yalesi sizathu, zivame ukubizwa ngokuthi i-marine omega 3s. Ukugxila kwe-EPA kuphakeme kakhulu ku-herring, i-salmon, i-eel, izimfanzi kanye ne-sturgeon. Imikhiqizo yezilwane, njengobisi lwemvelo olufunzwa utshani nenyama, nayo iqukethe i-EPA ethile.

• I-DHA (i-Docosahexaenoic Acid)

I-DHA, i-docosahexaenoic acidisifinyezo. Inamakhabhoni angama-22, amabhondi ayi-6 aphindwe kabili. I-DHA iyingxenye ebalulekile yesakhiwo sesikhumba futhi itholakala ku-retina yeso. Ukuqinisa amafomula ezinsana nge-DHA kuthuthukisa ukubona kwezinsana.

I-DHA ibalulekile ekukhuleni kobuchopho nokusebenza ebuntwaneni nasekusebenzeni kobuchopho kubantu abadala. Ukushoda kwe-DHA okwenzeka esemncane kuhlotshaniswa nezinkinga ezinjengobunzima bokufunda, i-ADHD, ulaka nokunye ukuphazamiseka kamuva. Ukuncipha kwe-DHA ngesikhathi sokuguga nakho kuhlotshaniswa nokusebenza kabi kobuchopho kanye nokuqala kwesifo i-Alzheimer's.

I-DHA itholakala ngamanani aphezulu ekudleni kwasolwandle njengezinhlanzi ezinamafutha kanye ne-algae. Ukudla okuphakelwa utshani nakho kuqukethe i-DHA ethile.

• Amanye ama-Omega 3 Fatty Acids

I-ALA, i-EPA ne-DHA ama-omega 3 fatty acids amaningi kakhulu ekudleni. Kodwa-ke, okungenani kutholwe amanye ama-omega 8 fatty acids angu-3:

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

I-Omega 3 fatty acids itholakala kokunye ukudla kodwa akubhekwa njengebalulekile. Nokho, ezinye zazo zinomphumela wezinto eziphilayo.

Iyiphi I-Omega Engcono Kakhulu?

Indlela enempilo kakhulu yokuthola amafutha e-omega 3 ukuwathola ekudleni kwemvelo. Ukudla izinhlanzi ezinamafutha okungenani kabili ngesonto kuzohlangabezana nezidingo zakho. Uma ungayidli inhlanzi, ungathatha i-omega 3 supplements. I-omega 3 fatty acids ebaluleke kakhulu i-EPA ne-DHA. I-EPA ne-DHA zitholakala kakhulu ekudleni kwasolwandle, okuhlanganisa izinhlanzi ezinamafutha kanye ne-algae, inyama edla utshani nobisi, namaqanda anotha i-omega-3.

Amafutha Ezinhlanzi Omega 3

amafutha ezinhlanzi, ama-sardine, i-anchovy, i-mackerel Kuyisithasiselo esitholakala ezinhlanzini ezinamafutha njenge-salmon ne-salmon. Iqukethe izinhlobo ezimbili ze-omega 3 fatty acids EPA kanye ne-DHA, enempilo yenhliziyo nezinzuzo zesikhumba. Amafutha ezinhlanzi anomphumela omangalisayo ebuchosheni, ikakhulukazi ezimeni zokulahlekelwa inkumbulo encane kanye nokudangala. Kukhona futhi izifundo ezibonisa ukuthi kuyasiza ekunciphiseni isisindo. Izinzuzo ezingatholakala kumafutha ezinhlanzi ngenxa yokuqukethwe kwe-omega 3 yilezi ezilandelayo;

• Amafutha ezinhlanzi avimbela ukulahlekelwa inkumbulo.
• Kuyasiza ekwelapheni ukucindezeleka.
• Isheshisa imetabolism.
• Kunciphisa isifiso sokudla.
• Kuyasiza ukunciphisa umzimba emafutheni.

Ukudla Okuqukethe Omega 3

Imithombo eyaziwa kakhulu ye-omega 3 fatty acids amafutha ezinhlanzi, izinhlanzi ezinamafutha njenge-salmon, i-trout ne-tuna. Lokhu kwenza kube nzima kwabadla inyama, abazonda izinhlanzi, nabadla imifino ukuhlangabezana nezidingo zabo zama-omega 3 fatty acids.

Ezinhlotsheni ezintathu eziyinhloko zama-omega 3 fatty acids, ukudla kwezitshalo kuqukethe kuphela i-alpha-linolenic acid (ALA). I-ALA ayisebenzi kangako emzimbeni futhi kufanele iguqulelwe kwezinye izinhlobo ezimbili ze-omega 3 fatty acids, i-eicosapentaenoic acid (EPA) kanye ne-docosahexaenoic acid (DHA) ukuze inikeze izinzuzo ezifanayo zezempilo. Ngeshwa, ikhono lomzimba wethu lokuguqula i-ALA lilinganiselwe. Cishe kuphela ama-5% e-ALA aguqulelwa ku-EPA, kuyilapho ngaphansi kuka-0.5% aguqulelwa ku-DHA.

Ngakho-ke, uma ungazithathi izithasiselo zikawoyela wezinhlanzi, kuyadingeka ukuthi udle inani elihle lokudla okunothe nge-ALA ukuze uhlangabezane nezidingo zakho ze-omega 3. Ukudla okuqukethe i-omega 3 yilokhu:

• I-Mackerel

I-Mackerel Inothe ngendlela emangalisayo ngemisoco. I-100 grams ye-mackerel inikeza i-5134 mg ye-omega 3.

• Uhlobo lwenhlanzi

Uhlobo lwenhlanziIqukethe amaprotheni eqophelo eliphezulu kanye nezinhlobonhlobo zezakhamzimba ezifana ne-magnesium, i-potassium, i-selenium namavithamini B. I-100 grams ye-salmon iqukethe i-2260 mg ye-omega 3.

• amafutha esibindi se-cod

amafutha esibindi se-codItholakala esibindini se-cod fish. Akukhona nje ukuthi la mafutha aqukethe amanani aphezulu we-omega 3 fatty acids, isipuni esisodwa sinikeza i-338% kanye ne-270% yesidingo sansuku zonke samavithamini D no-A, ngokulandelana.

Ngakho-ke, isipuni esisodwa samafutha esibindi esingaphezu kokuhlangabezana nesidingo sezakhi ezintathu ezibalulekile. Nokho, ungathathi izipuni ezingaphezu kweyodwa ngesikhathi ngoba uvithamini A omningi uyingozi. Isipuni esisodwa samafutha esibindi se-cod siqukethe u-2664 mg we-omega 3.

• i-herring

I-Herring ingumthombo omuhle kakhulu we-vitamin D, i-selenium ne-vitamin B12. I-herring fillet eluhlaza iqukethe ama-3181 mg we-omega 3 fatty acids.

• ukhwathu

ukhwathu Iqukethe i-zinc eningi ukwedlula noma yikuphi okunye ukudla. Ama-oyster angama-6-7 nje kuphela (amagremu ayi-100) anikeza u-600% we-RDI nge-zinc, u-200% wethusi kanye no-12% we-vitamin B300. 6 ama-oyster aluhlaza ahlinzeka ngo-565 mg we-omega 3 fatty acids.

• Isardard

Amasardine ahlinzeka cishe wonke umsoco odingwa ngumzimba. Inkomishi eyodwa (amagremu angu-149) yosardine inikeza u-12% we-RDI kuvithamini B200 kanye nangaphezulu kuka-100% we-vitamin D ne-selenium. Amagremu angu-149 aqukethe ama-2205 mg we-omega 3 fatty acids.

• I-Anchovy

I-Anchovy Iwumthombo we-niacin ne-selenium. Iphinde ibe ne-calcium eningi. Amagremu ayi-100 e-anchovy aqukethe u-2113 mg we-omega 3 fatty acids.

• ICaviar

I-Caviar ibizwa nangokuthi i-fish roe. Ibhekwa njengento yokudla okunethezeka, i-caviar ivame ukusetshenziswa ngamanani amancane njenge-appetizer noma i-side dish. i-caviar yakho ikholi izinga liphezulu. Isipuni esisodwa se-caviar sinikeza u-1086 mg we-omega 3 fatty acids.

• iqanda

Labo abangazithandi izinhlanzi bangase bathande amaqanda njengomthombo wama-omega 3 fatty acids. Amaqanda anothe nge-omega 3 fatty acids yilawo aphuma ezinkukhwini zamahhala.

Ngezansi inani lamafutha e-omega 112 angamagremu angu-3 wezinhlanzi ezidumile nezimbaza ezingekho ohlwini:

• I-Bluefin tuna: 1.700 mg
• I-Yellowfin tuna: 150-350 mg
• I-tuna ekheniwe: 150-300 mg
• I-Trout: 1.000-1.100 mg.
• I-Crab: 200-550mg.
• I-Scallops: 200 mg.
• I-lobster: 200mg.
• I-Tilapia: 150mg.
• I-Shrimp: 100mg

Ukudla Okuqukethe Imifino Omega 3

• imbewu ye-chia

imbewu ye-chiaKungumthombo omkhulu wesitshalo we-ALA. Amagremu angu-28 embewu ye-chia angahlangabezana noma adlule ngisho nokudla okunconyiwe kwansuku zonke kwe-omega 3 fatty acids. Iqukethe kufika ku-4915 mg we-omega 3. Ukusetshenziswa kwansuku zonke okunconyiwe kwe-ALA kubantu abadala abangaphezu kweminyaka engu-19 ngu-1100 mg kwabesifazane kanye no-1600 mg kwabesilisa.

• Amahlumela eBrussels

Ngaphezu kokuqukethwe kwayo okuphezulu kwe-vitamin K, i-vitamin C ne-fiber, Amahlumela eBrussels Iwumthombo omuhle kakhulu we-omega 3 fatty acids. I-78-gram enikezwa amahlumela aseBrussels inikeza u-135 mg we-omega 3 fatty acids.

• ukholifulawa

ukholifulawaiqukethe amanani amahle we-omega 3 fatty acids phakathi kokudla okusekelwe ezitshalweni. Ngaphandle kwe-omega 3, iphinde inothe ngemisoco efana ne-potassium, i-magnesium ne-niacin. Ukuze kulondolozwe imisoco etholakala ku-cauliflower, kufanele ifakwe ngesitimu ngaphezu kwemizuzu emihlanu noma eyisithupha, futhi ijusi kalamula noma amafutha omnqumo acindezelwe abandayo kufanele kwengezwe kuyo.

• Purslane

Purslane Iqukethe cishe ama-milligrams angu-400 we-omega 3 fatty acids ngokukhonza ngakunye. Futhi iphezulu ku-calcium, i-potassium, i-iron ne-vitamin A. Lokhu kuyibeka phezulu ohlwini lokudla kwezitshalo omega 3.

• Amafutha e-algae

uhlobo lwamafutha atholakala olwelweni amafutha e-algaeigqama njengomunye wemithombo embalwa yezitshalo yakho kokubili i-EPA ne-DHA. Ucwaningo olulodwa lwaqhathanisa ama-capsules kawoyela we-algae ne-salmon ephekiwe futhi lwathola ukuthi kokubili kubekezelelwe kahle futhi kufana nokumuncwa. Ngokuvamile kutholakala ngendlela ethambile, izithako zikawoyela we-algal ngokuvamile zihlinzeka ngo-400-500mg we-DHA ne-EPA ehlanganisiwe. 

• Imbewu yensangu

Imbewu yensangu Ngaphezu kwamaprotheni, i-magnesium, insimbi ne-zinc, iqukethe cishe ama-30% amafutha futhi inikeza inani elihle le-omega 3. Amagremu angu-28 embewu yensangu aqukethe cishe u-6000 mg we-ALA.

• I-Walnut

I-WalnutIlayishwe amafutha anempilo kanye ne-ALA omega 3 fatty acids. Iqukethe cishe ama-65% amafutha ngesisindo. Ukukhonza okukodwa nje kwama-walnuts kungahlangabezana nezidingo zansuku zonke ze-omega 3 fatty acids; Amagremu angu-28 ahlinzeka ngo-2542 mg we-omega 3 fatty acids.

• Imbewu yefilakisi

Imbewu yefilakisiInikeza amanani amahle e-fiber, amaprotheni, i-magnesium ne-manganese. Futhi ingumthombo omuhle kakhulu we-omega 3. Amagremu angu-28 embewu yefilakisi aqukethe u-6388 mg we-ALA omega 3 fatty acids, edlula inani elinconyiwe lansuku zonke.

• AmaSoya

AmaSoya Iwumthombo omuhle we-fiber kanye namaprotheni emifino. Iqukethe nezinye izakhamzimba ezifana ne-riboflavin, i-folate, i-vitamin K, i-magnesium ne-potassium. Uhhafu wenkomishi (amagremu angu-86) kabhontshisi othosiwe wesoya uqukethe u-1241 mg we-omega 3 fatty acids.

Ukufingqa;

I-Omega 3 yi-polyunsaturated fatty acids. Izinzuzo ze-Omega 3 ezizuzisa kakhulu impilo yenhliziyo zihlanganisa ukuthuthukisa impilo yobuchopho nokuhlinzeka ngentuthuko ezinganeni. Iphinde iqinise inkumbulo, ikhulule ukucindezeleka, ikhulule ukuvuvukala. Ivimbela izifo ezingapheli ezifana nomdlavuza kanye nesifo samathambo.

Nakuba kunezinhlobo ezingu-11 ze-omega 3 fatty acids, ezibaluleke kakhulu i-ALA, i-EPA ne-DHA. I-DHA ne-EPA zitholakala ekudleni kwezilwane, kuyilapho i-ALA itholakala kuphela ekudleni kwezitshalo. Izinhlobo ezinhle kakhulu zamafutha e-omega 3 yi-EPA ne-DHA.

Ukudla okuqukethe i-omega 3 kuhlanganisa i-mackerel, i-salmon, i-cod liver oil, i-herring, i-oyster, i-sardines, i-anchovies, i-caviar namaqanda. Ukudla okuqukethe i-herbal omega 3 yilokhu; i-flaxseed, imbewu ye-chia, amahlumela aseBrussels, ukholifulawa, i-purslane, uwoyela we-algae, ama-walnuts nobhontshisi wesoya.

Izithenjwa: 1, 2, 3