Omega - 3 mafuta zidulo Kodi ndi Mmene zoperewerazo kuchepekedwa awo.

Pakuti matupi athu Omega-3 mafuta zidulo ndi angapo ntchito kwambiri. Mbali yofunika kwambiri awo - chitukuko cha kwachilengedwenso zinthu zapadera timadzi ngati. zinthu zimenezi, akatswiri ambiri otchedwa mahomoni minofu, ndipo ndi wofunika kuyenda kwa bwino njira maselo ndipo zimakhala lopangidwa iwo. Popanda sikutheka structuring selo nembanemba: makamaka maselo ubongo kwa diso ndi mwamuna maliseche kletok- umuna. Ngati kusokonezedwa muyezo wa zinthu zimenezi, onetsetsani pali mitundu yosiyanasiyana ya matenda ndi matenda aakulu, chifukwa kutupa kwambiri zambiri. Komanso, kukwaniritsa zotsatira zabwino chiwerengero chawo pa sayenera kukhala chachikulu, iwo ayenera kukhala linalake, koma osati zochepa.

Omega-3 polyunsaturated mafuta zidulo ndi kaboni mpweya awiri chomangira mu Omega-3 udindo, i.e. koloko mpweya atomu ku mapeto methyl asidi wamafuta. Panthawi imeneyi asayansi allocated khumi zidulo ngati mafuta, koma noticeable, anayi okha a iwo: eicosapentaenoic, dokozagesaenovaya, docosapentaenoic ndi alpha-linolenic acid.

Pambuyo tinafotokoza mwatsatanetsatane za chikoka ndiponso zochita za zidulo Omega-3 mafuta, n'zoonekeratu - popanda iwo sangathe kugwira bwinobwino pafupifupi mmodzi mwa machitidwe a thupi. Kulibe awo, magazi a munthu amakhala chimaonekadi chachikulu; mafuta mlingo ukuwonjezeka, kuwonjezera chiopsezo cha atherosclerosis ndi oopsa, mtima chatsitsa - wotaya mungoli mwake; ndithu njira kagayidwe kachakudya; kumawonjezera mwayi wa matenda a mtima ndi zikwapu, chitetezo n'kugwa. Mobwerezabwereza mawu ake pa pulogalamu Live Healthy Doctor of Medicine ndi Professor Elena Malysheva ananena za zotsatira za PUFA pa thupi ndi thanzi.

Komanso, Omega-3 mafuta zidulo ndi ntchito mphamvu. Mafuta ndi wamphamvu kwambiri mphamvu. The ndondomeko makutidwe ndi okosijeni ndi allocated mphamvu zambiri kuposa kuti mapuloteni ndi chakudya pamodzi. A mafuta polyunsaturated - zofunika kwambiri ndi otchuka lingaliro limeneli.

Monga mukuonera, zidulo izi chithandizo chofunika kwambiri pa moyo wa thupi lathu, koma mwatsoka, paokha apanga mu thupi lathu, iwo sangakhoze, kotero muyenera kuwatengera iwo kuchokera kunja. Zakudya zokhala ndi Omega-3 mafuta zidulo makamaka nsomba: nsomba ya makerele, hering'i, sardines; linseed mafuta; m'nyanja zikuluzikulu chiwindi mafuta; walnuts; Seaweed; nyemba ndi khobwe, sipinachi, kale na ndi amadyera collard.

Omega-3 mafuta asidi waikamo mu minofu adipose. Koma izi sizitanthauza kuti akhoza kusonkhezera kulemera anthu. Chifukwa pamaso pawo n'kofunika kuti munthu nthawi zonse, motero msanga anathera. Anthu ndi matenda a dongosolo kapena kunenepa mtima madokotala amavomereza kudya ano zimalimbikitsa mafuta mu chakudya chochepa, ndi kuti apange mbali ya mafuta mu mawonekedwe a Omega-3 ndi Omega, 6 polyunsaturated mafuta zidulo.

Pakuti munthu wathanzi kwa kupewa polyunsaturated mafuta asidi akusowa akukwana kudya 2.5 g wa Omega-3. Monga analimbikitsa ndi akatswiri a zinthu zakudya, zabwino chaichi abwino nsomba zokodwa kuthengo, osati kuwetedwa. Komanso mchere nsomba ndi abwino kwambiri, kuyambira pa kutentha mankhwala a Omega-3 mafuta zidulo anawonongedwa. 100 -200 magalamu nsomba kudya pasabata adzapereka inu ndi kusintha moyo wabwino ndi thanzi.