Kusvika parizvino, zvichida munhu wose wechipiri anoziva zvakakosha zve polyunsaturated mafuta acids omega-3 yehutano hwevanhu. Ngatitarisei kuti omega-3 chii uye chii chavanodya "nacho".
Omega-3 - polyunsaturated fatty acids (PUFAs) yave ichizivikanwa sezvinhu zvinokosha zvekukura nekuvandudza, asi kunzwisisa kukuru kwebasa ravo guru mubasa rinokosha remuviri rakawedzera zvikuru mumakore achangopfuura. Chii chakaita kuti izvi zviwedzere kutarisirwa kune omega-3? Mukutanga kwema1980, semugumisiro wekutsvakurudza kwakaitwa neDanish masayendisiti, zvakawanikwa kuti chirwere chakaderera chezvirwere zvepfungwa, zvakadai sehosha yehutachiona, ischemic heart disease uye atherosclerosis kune vagari veGreenland inotsanangurwa zvikurukuru nokudya yakawanda yemafuta emvura ane zvakakwirira PUFA omega-3.
PUFAs seymega-3 inokosha. Idzi ndidzo dzakasimwa mafuta ane acids kuti muviri haugone kubudisa. Zvinonyanya kukosha kuti aya acids anodikanwa kuti muviri usapinza simba semugumisiro wemitoro yepanyama, asi nokuda kwekushanda kwakakwana kwezvipenyu zvakawanda, kureva: mwoyo, uturu, immune.
Omega-3 ndeimwe yemishonga yakakurumbira muUnited States. Omega-3 inofanana nemafuta ehove yepamusoro, kune polyunsaturated mafuta acids: deca-hexaenoic (DHA) uye yezazapentaenovaya (EPA), iyo muviri usingabvumi, asi inogamuchira nekudya.
Basa re omega-3 mukudya kwevakuru
Mazuva ano, chiyero chezvirwere zvepfungwa muurongwa huzhinji hwezvinhu zvose zvinokonzera kufa pakati penyika dzakawanda muNorth America neEurope zvasvika 50%. Izvo zvinozivikanwawo kuti chikafu chemunhu wemazuva ano chinowanzova nezvokudya zvekudya, izvo zviyero zvevhitamini, zvicherwa uye zvinhu zvakakosha zvinoregererwa. Somugumisiro, muviri unogamuchira zvishomanana zvezvinhu zvakakosha kuti zviitwe basa.
Zvakawanda zvidzidzo zvezesayenzi zvakaratidza kuti omega-3 inobata basa rakanaka mumoyo wemagetsi. Kugadzirira kwe omega-3 kwakabudirira seyamurapi yekubatsira yehutachiona, thrombosis, zvirwere zvekudzivirira muviri, zvirwere zvehupusiki, zvirwere zveganda. Omega-3 inobatanidzwa mune cholesterol uye mafuta metabolism, anobatsira kusimbisa masvingo emidziyo yeropa, ane antioxidant effect. Kubvumirwa mumuviri we-omega-3 kunobatsira kuita basa rinowanzoitwa nheyo yenheyo, kureva, uropi, inopa kuwedzerwa kwekutsva kwemashushi, uye naizvozvo, kunokurudzira kubata zvakanaka.
Omega-3 inokurudzira kunakisisa kwema magnesium uye calcium, inoderedza kutaridzika kweropa, ine zvidziviriro, inokurudzira kudzivirira.
Basa re omega-3 mukudya kwevana
PUFA ye omega-3 inonyanya kukosha pakuvandudza kwechimiro chekukura kwehupenyu, kutanga nehupenyu hwekutanga hwehupenyu. Omega-3 ine nzvimbo yekupinda mukati mechidzitiro chekuisa, kupa huwandu hwakakwana hwehutachiona hwehutachiona mumucheche.
Uye munguva yakapfuura, vabereki vakawanda vakapa vana vavo mahove ehove, kuitira kuti pakanga pasina riket. Vanongotanga kutaura pamusoro pekukosha kunobatsira kwehove yehove nekuda kwekuchengetedza omega-3. Tichifunga nezvekuti mwana anoumba nhengo dzose uye zvirongwa zvakakurumidza kwazvo, hove yemafuta inobatsira zvikuru mukudya.
Nokudaro, iyo huru inobatsira-3, iyo inonyanya kukosha yemafuta ehove, mukudya kwevana ndeyekusimbisa kukodzera kwakanaka kweuropi, kukurudzira kukura kwepfungwa nekuvandudza chiyeuchidzo.
Kusvika parizvino, chiitiko chinowanzoitika chekushungurudzika kwekukurudzira chiratidzo chevana vanoshayikidzwa nekunyanya kuora mwoyo (ADHD). Saka, nokuda kwe omega-3, zvinoita kuti kuderedza kuoma kwechirwere ichi muvana.
Ndechipi musiyano pakati pegadziriro ye omega-3 nehove yamafuta ?
Hove-chiropa zvose zvakasvibiswa-mafuta zvinowedzera muropa rehove. Omega-3 nemitemo yose yakabviswa kubva mumuviri wehove dzehove, uye kwete kubva kumafuta echiropa, i.e. iyi mishonga ichiwedzera kukura kwe omega-3.
Ndeupi mugadziri wandinofanira kuvimba naye ?
Misika ye biologically inoshanda zvinowedzera zvakanyanya zvokuti zvakaoma kusarudza kuti ndiani muiti wekutarisa pakusarudza. Iko inowanzoitwa pharmacy hove yemafuta inotengeswa uye ine mari inodhura, asi panguva imwe chete, hutsika pamutengo uyu hunogara uchinyadzisa.Kuwedzera, mumafuta ehove, chikamu che omega-3 hachina kukwana kuwana rubatsiro rwekurapa. Kuwedzerwa kwemafuta ehove kunogona kutungamirira ku kinetoxication, kunyanya nekuda kwehuwandu hwevhitamine A uye D. Qualitative omega-3 haigoni kushandiswa panguva imwechete, kana uchitenga mishonga inodhura, hapana chivimbo chokuti wakatenga unhu hwakanaka. Usati watenga, usava nechokwadi chekuziva "chiitiko" chemugadziri pamusika. Zvakakosha kuziva munyika ipi iyo firimu yakanyoreswa uye zvakakosha kuziva kuti chiyero chekutonga kwakanaka kunoitwa. Zvakakosha kuziva kuti GMP hutungamiri hwehutano huno hupamhi hwekuongororwa kwemiganhu yezvigadzirwa uye chigadzirwa chemiti.
Nokudaro, kuvapo kwemega-3 muzvokudya zvevana nevakuru zvakakosha zvikuru kuchengetedza nekuchengetedza hutano. Vakadzi vane pamuviri havafaniri kukanganwa nezvezvibatsiro zvePUFA munguva yekudya, panguva imwe chete zvakakodzera kuziva kuti mavhiki matatu asati aberekwa, haugoni kudya omega-3, sezvo ine nzvimbo yekuchera ropa, iyo isingadi pakuberekwa. Ndiko kuti, zvinhu zvose muupenyu zvinoda chiyero uye nzira yakarurama. Iva noutano hwakanaka uye utore mutoro pane zvaunodya!