Zvose zvakatanga nekutsvakurudza muGreenland. Zvakabva zvaitika kuti vaEkikimo vanogara ikoko vane uwandu hwekutsvaira muropa ravo. Vanoshoma atherosclerosis, myocardial infarction, kuwedzera kwehutano - zvirwere zvinosanganisira cholesterol yakakwirira. Vatsvakurudzi vakaita mhedziso isinganzwisisiki. Sezvo Eskimos inodya anenge magiramu makumi matanhatu emafuta ehove zuva nezuva, izvi zvinoreva kuti zvinofanira kuva nemigumisiro yakanaka pamwoyo nemidziyo yeropa.
Nhasi, cardiologists munyika yose vanoziva kuti omega-3 fatty acids inowanikwa mumafuta ehove inoderedza ngozi yorufu kubva pamwoyo wehutachiona anenge anenge 30 muzana. Ichi chaicho chikonzero chinokosha. Nokudaro, kana mumhuri yako pane zviitiko zvezvirwere zvakadaro, iva nechokwadi chokuti iwe unotora hove yemafuta mune zvakawanda zvakakwana. Pashure pezvose, inosimbisa mwoyo yedu! Nokudaro, zvinokosha kuti nguva dzose udye zvokudya zvine omega-3 fatty acids.
Zvokudya zveuropi.
Haisi chakavanzika chokuti pfungwa dzose dzakanyanyisa mukurapa dzinoongororwa pamakonzo e laboratory. Apo omega-3 acids yakabviswa kubva pakudya kwejinga rekuedza, vhiki nhatu gare gare vakamira kugadzirisa matambudziko matsva. Mukuwedzera, vakafukidzwa nekutya mumamiriro ezvinhu anonetsa. Chinhu chimwe chete chinoitika kuvanhu. Izvi zvinoratidzwa nevatsvakurudzi vanobva kuIsrael. Kubudirira kwehutano hwekuora mwoyo nekubatsirwa kwemafuta ehove kwakaedzwa sezvinotevera. Chiitiko pamuviri we placebo chakaenzaniswa - kazhinji mafuta omuorivhi (kwete omega 3) - uye akacheneswa hove yemafuta (akapfuma mu omega 3). Kwemavhiki matatu, vanopfuura hafu yevarwere vakaora mwoyo vanonwa hove yemafuta vakabvisa kuora mwoyo zvachose kana kuratidzwa kwadzo kwakaderera zvikuru. Zvimwe zvidzidzo zvakasimbisa kuti vanhu vane dambudziko repfungwa uye kuora mwoyo zvakanyanya vane zvikamu zvakaderera zveDHA (mumwe wevamiririri ve omega-3) muropa. Parizvino, vanotsvakurudza kazhinji vanovimba kuti hove dzakawanda dzinogona kubatsira kubvisa kuora mwoyo, kusava nehanya, kuzvidya mwoyo, kusuruvara. Kubvumirana - hove yakagadzika inogadzirwa inonakidza kupfuura inofadza kupfuura mahwendefa emapiritsi anodzvinyirira.
Nei izvi zvichiitika? Mhinduro yacho inoratidzika iri nyore: serebral cortex yedu ndiyo 60 muzana fatty acids DHA (docosahexaenoic acid). Ko nei mafuta ehove mukurapa kuora mwoyo kusati kwapararira? Zvinosuruvarisa, izvi zvose nezvemari. Omega 3 fatty acids ndiwo chigadzirwa chechisikigo uye naizvozvo haigoni kuva nepamutemo. Nokudaro, mafuta ehove haisi nyaya inofarira makambani makuru emishonga. Hazvina kutora uye hazviuyise mari yakawanda. Nokudaro, mari yekufambisa mberi nekutsvaga inoshandiswa zvishoma.
Kwete hove dzose dzinobatsira.
Hove, yakakura pamapurazi ehove, ane omega-3 acid shoma kupfuura hove dzakabatwa mumasango emvura. Zvose zvine chokuita nekusiyana kwezvokudya. Omega-3 acids inogadziriswa mune zviduku zvinokonzerwa nemagustaceans uye algae, izvo zvakapfuma mumvura yemasikirwo echisikigo. Uye pamapurazi ehove, kudya kunowanzobatanidzwa nefodders yakavhenganiswa. Enda kuchitoro uye uenzanise: salmon "yakasango" inodhura zvikuru kudarika yakakura. Asi iwe unobvumirana - hutano hwedu uye hutano hwevanhu vari pedo nedu hunokosha! Kana zvichibvira, idya hove itsva-kufanana neJapan. Munguva yekutsvaira uye kusviba kwehove ye-omega-3, mafuta anoita oxidize uye anorasikirwa nezvinhu zvavo zvinokosha. Izvo zvinoshandawo kune hove yakakoniwa. Verenga ruzivo rwemavara zvakanyatsonaka. Nokuti pane dzimwe nguva hove dzehove dzinoderera musati dzaiswa, uye dzine zvishoma zvishoma omega-3 acid. Kunyange zvakadaro, sardine yemakedheni, sekutonga, inobereka pamahombekombe ehove uye hairegi.
Mafuta emiti anobatsira.
Muitiro wenguva yewaini ye-sunflower ine mazhinji omega-6 fatty acids. Uye, semuenzaniso, rinseed yakafuma mu omega-3 acids. Aya ma-acid anobatsira uye anodiwa mumuviri. Asi pasinei nemazita akafanana, chinangwa chavo chakasiyana. Omega-3 yakanzi yakawanda, asi omega-6s ndiyo inonyanya kukosha ye membrane yesero. Nutritionists inotaura kuti chokwadi,, kazhinji, isu tisarudze nenzira isina kunaka mafuta ari muzvokudya zvedu. Chiyero chemafuta emiriwo uye zviri mukati me omega-6 uye mafuta ne omega-3 zvinofanira kunge zvakaenzana ne4: 1 - 5: 1. Parizvino, nhamba dzinoratidza kuti kudya kwedu kwakasiyana chaizvo nevakakurudzirwa. Kune imwe kapu yekubatwa chibharo kana mafuta (omega-3), pane 10 kana kunyange 20 spoons yezuva-soro (omega-6). Ichi ndechokuti michina ine omega-6 inowanikwa nyore nyore. Mukuwedzera, ivo vanodhura zvikuru. Iwe uchavawana mu mafuta ekushisa kwezuva, zviyo, soy uye kunyange nyama. Kune rumwe rutivi zvakanaka kuti une zvinhu izvi. Asi kune rumwe rutivi, unofanira kuita chimwe chinhu kuti uone kuti chiyero che omega-6 uye omega-3 chinopindirana nemitemo yakakurudzirwa.
Semuenzaniso, unogona kuita shanduko shomanana mukicheni: shandisa mafuta ekutsvaira (omega-6) nemafuta ekuputika (omega-3), kana nemafuta emuorivhi (hauna huwandu hwakawanda hweasidhi, saka haukwanisi kuputsa chiyero pakati pavo ). Usakanganwa kuisa panguva imwechete kudyiwa kweararame nekamuti. Nemhaka yokuti vane nhamba yakawanda yakaipa kwatiri isu yakazara mafuta acids, iyo inopesana nekuwedzera kuwedzerwa kwe omega-3. Unofunga here kuti kune zvakakosha zvekuchinja kudya? Zvadaro fungidzira kuti uropi hwako ijini, iyo pane kushanda pamhando yepamusoro petoro inomanikidzwa "kudya" chidimbu chinoputika chefurairi. Iwe uchaenda kurei?
Hove kana hove yamafuta?
Kushandiswa kwe omega-3 fatty acids nevakadzi munyika yedu kwakanyanya kwazvo. Nhamba yedu yemazuva ose inofanira kubva kubva pa1 kusvika ku 2 g (uye, kana iwe uchida kubvisa kuora mwoyo - 2-3 g). Mukudya kwedu kunofanirwa kuve 2-3 kushandiswa kwehove dzakawanda pavhiki, hupfumi hwakazara 750 g.Hasi mukadzi wese nekuda kwezvikonzero zvakawanda anogona kugadzirisa dambudziko iri. Dambudziko iri rinogona kugadziriswa nemafuta ehove mumagetsi. Icho chinhu chine ukama hunogadzirisa chigadzirwa icho hachisi kukonzera kuzvidzwa kubva kunhuhwirira chaiyo uye kutora.
Kukosha kwevhithamini B, C uye E.
Wati wakambofunga here nezvekuti mumuviri munogona kuva nekushaikwa kwe omega-3, kunyange kana iwe uchigara uchishandisa maitiro akadudzirwa? Kutanga, doro rinoshamisa rinopedza simba re omega-3. Chechipiri, kushayikwa kwevamwe mavitamini nemaminerari kunobatsira kuderedza kunwa kwe omega-3 acids. Mavhithamini anowedzera kushandiswa kwemasabolism, pamwe chete nekudyiwa kwe omega-3 mavhitamini B, C uye E. Kunyanya vitamini E inodiwa.Kunyangwe zvishoma zvinodzivirira omega-3 oxidation.
Ichokwadi chose pamusoro pehuku mazai.
Makore mashomanana akapfuura mumagazini ezvokurapa akabudisa ruzivo rwekuti mazai kubva kune huku mumapurazi ane huku ane makumi maviri omega-3 acid kupfuura mazai emaguta. Mushure mezvose, mhuka dzekumusha dzinodya kudya kwechisikigo uye dzine rusununguko rwokufamba. Saka, kana zvichibvira, shandisa "musha" mazai. Uyewo nhasi uno unogona kutenga mazai mumatare akasiyana ezvokudya zvine utano, akagadzirwa ne omega-3 acid. Nenzira, ruzivo inzira yakajeka - mukudya kwezvikuku kunosanganisira mafuta epaxxseed kana algae.
Kubatsira amai vechidiki.
Kana iwe uchida kubereka mwana ane utano, unofanirwa kumedza capsules namafuta ehove. Sei? Pane zvikonzero zvakawanda. Zvidzidzo zvakaratidza kuti vana vanoyamwisa vana kwemwedzi inenge 9 ndivo vakangwara. Nokuti omega-3 inopinda mumuviri wemwana nemukaka wamai. Inobatsira zvikuru pakuvandudzwa kwehuropi, hutano hwemagetsi nemoyo. Nekudya kwekugadzirira, mwana wacho anoregererwa izvi. Uye chimwezve chinhu: kana iwe usingatori hove yemafuta, mushure mokunge uchinge uchinge uchinge uine dambudziko rekupererwa kwemazuva ekupedzisira uri kumusoro. Kunyanya pashure pechipiri (uye pashure) kuve nemimba, kunyanya kana pasina nguva yakakwana pakati pekuzvara.
Zvinokwanisika here kuti urege kutora mafuta?
Rimwe capsule yemafuta ehove rine anenge 20 kcal. Zvisinei, iyi yakawanda yemafuta ehove yakaoma kuwedzera kuwanda. Zvidzidzo zvakaitwa kune varwere vane manic-depressive syndrome. Vakarayira mahombekitari akawanda ehove. Vatsvakurudzi veHarvard University vakapedzisa kuti varwere havawanzoremerwa, pasinei nokuti zuva rega roga vanodya mafuta akawanda ehove. Vamwe vavo vakatoora miviri! Mukuwedzera, panguva yechirwere ichi (panguva ino mumakonzo), yakawanikwa kuti mishonga yakagamuchira omega-3 acid yakayera chikamu chiduku pane iyo yakapiwa nhamba yakafanana yekoriyamu ine zvokudya zvakasikwa (pasina omega-3). Inogona kufungidzirwa kuti nzira iyo muviri inoshandisa omega-3 acids inobatsira, inoderedza kugadzirwa kweadipose tissue.
Inobatsira masimba omega-3:
- Kuderedza dambudziko rehutano hwepfungwa (kuderedza cholesterol uye ropa).
- Inoshandiswa mukurapa kwemahomoni ekuchinja uye mishonga.
"Dzinodzivirira kurwadziwa kwemwoyo uye kunyange kenza."
"Vanosimbisa kusagadzikana."
- Izvo zvakakosha pakuvandudzwa kwakanaka kweuropi.
- Vanobatsira nezvinetso zvepfungwa.
- Mamwe masayendisiti anotaura kuti kazhinji maitiro eudyslexia uye kuora mwoyo kunobatanidzwa nekushaiwa kwe omega-3 fatty acids.
Mishonga ine omega-3 acids:
- Mu plankton uye algae. Omega-3 acid inowanikwa mukati medu inopinda mumuviri wedu kunyanya kuburikidza nehove, mollusks uye crustaceans, iyo inofadza kune algae uye plankton.
- Nhamba huru ye omega-3 acid inowanika mune hove dzine mafuta. Vakanyanya kupfuma muAicids ndeyezvipenyu zvehove dzinogara mumvura yakanyanyisa yemvura (mukudzika kuronga): mackerel, herring, tuna, anchovies, salmon, sardines.
- Majekiseni makuru aya aya mu flaxseed, walnuts uye nutsitsi dzeBrazil, mafuta anonzi rapeseed, sipinashi nemamwe mashizha ehodhi.
Iye zvino unoziva kuti zvii zvekudya zvine omega-3 fatty acids, zvinoda zvokudya.