Izibonelelo ezili-13 zokuThatha ioyile yeentlanzi

Umxholo

• Yintoni ioyile yeentlanzi?
• 1. Ngamana angayixhasa impilo yentliziyo
• 2. Ngamana anganceda ukuNyanga ukuphazamiseka kwengqondo
• 3. Ngamana angancedisa ukunciphisa umzimba
• 4. Ngamana angayixhasa impilo yamehlo
• 5. Ngamana Nciphisa Ukudumba
• 6. Ngamana uMeyi angaxhasa ulusu olusempilweni
• 7. Ngamana uxhasa ukuKhulelwa kunye noBomi bokuqala
• 8. Ngamana Nciphisa Amafutha Esibindi
• 9. Ngamana angaphucula iimpawu zoxinzelelo
• 10. Ngamana unokuphucula ukuThathelwa ingqalelo kunye nokuNgazinzi kwabaNtwana
• 11. Ngamana unokunceda ukukhusela iimpawu zokuhla kwengqondo
• 12. Ngamana angaphucula iimpawu zesifo sombefu kunye nomngcipheko womzimba
• 13. Ngamana angayiphucula impilo yamathambo
• Uncedisa njani
• Ubungakanani
• Ifom
• Uxinzelelo
• Ucoceko
• Ukutsha
• Ukuzinza
• Ixesha
• Umgca osezantsi

Ioyile yentlanzi yenye yezona zinto zixhaphakileyo ekudleni.

Ityebile kwi-omega-3 fatty acids, ebaluleke kakhulu kwimpilo yakho.

Ukuba awutyi iintlanzi ezininzi ezinamafutha, ukuthatha isongezelelo seoyile yentlanzi kunokukunceda ufumane i-omega-3 fatty acids eyaneleyo.

Nazi izibonelelo zezempilo ezili-13 zeoyile yeentlanzi.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni ioyile yeentlanzi?

Ioyile yeentlanzi ngamafutha okanye ioyile ekhutshwe kwithishu yentlanzi.

Ihlala ivela kwiintlanzi ezinamafutha, ezinje ngeherring, ityhuna, ii-anchovies kunye nemackerel. Nangona kunjalo ngamanye amaxesha iveliswa ukusuka kwisibindi sezinye iintlanzi, njengoko kunjalo ngeoli ye-cod yesibindi.

Umbutho wezeMpilo weHlabathi (i-WHO) ucebisa ukuba kutyiwe i-1-2 yeenxalenye zeentlanzi ngeveki. Kungenxa yokuba i-omega-3 fatty acids kwintlanzi ibonelela ngezibonelelo ezininzi zempilo, kubandakanya nokukhuselwa kwizifo ezininzi.

Nangona kunjalo, ukuba awutyi i-1-2 servings yeentlanzi ngeveki, izongezo zeoyile yeentlanzi zinokukunceda ufumane i-omega-3 eyaneleyo.

Malunga ne-30% yeoyile yentlanzi yenziwe nge-omega-3s, ngelixa i-70% eseleyo yenziwe ngamanye amafutha. Ngaphezulu, i-oyile yentlanzi ihlala ine-vithamini A kunye no-D.

Kubalulekile ukuba uqaphele ukuba iintlobo ze-omega-3s ezifumaneka kwioyile yeentlanzi zinezibonelelo ezikhulu zempilo kunee-omega-3s ezifumaneka kwimithombo ethile yezityalo.

Eyona omega-3s kwioyile yeentlanzi yi-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA), ngelixa i-omega-3 kwimithombo yezityalo ikakhulu i-alpha-linolenic acid (ALA).

Nangona i-ALA ibalulekile i-acid enamafutha, i-EPA kunye ne-DHA zinezibonelelo ezininzi zempilo (,).

Kukwabalulekile ukufumana i-omega-3 eyaneleyo kuba ukutya kwaseNtshona kuthathe indawo ye-omega-3s eninzi ngamanye amafutha afana ne-omega-6s. Lo mlinganiso ugqwethekileyo wamafutha acid unokufaka isandla kwizifo ezininzi (,,,).

1. Ngamana angayixhasa impilo yentliziyo

Isifo sentliziyo sesona sizathu siphambili sokufa kwihlabathi liphela ().

Uphononongo lubonisa ukuba abantu abatya iintlanzi ezininzi banamazinga asezantsi kakhulu esifo sentliziyo (,,).

Imingcipheko emininzi yesifo sentliziyo ibonakala ngathi iyancitshiswa kukusetyenziswa kwentlanzi okanye ioyile yeentlanzi. Izibonelelo zeoyile yeentlanzi kwimpilo yentliziyo zibandakanya:

• Amanqanaba echolesterol: Inokunyusa amanqanaba e-cholesterol "elungileyo" ye-HDL. Nangona kunjalo, kubonakala ngathi akunciphisi amanqanaba "amabi" e-LDL cholesterol (,,,,,,).
• I-Triglycerides: Ingathoba i-triglycerides malunga ne-15-30% (,,).
• Ifuthe legazi: Nokuba ngeedosi ezincinci, iyanceda ukunciphisa uxinzelelo lwegazi kubantu abanamanqanaba aphakamileyo (,,).
• Ilitye: Inokuthintela iipleyiti ezibangela ukuba imithambo yakho iqine, kunye nokwenza iiplathi zomthambo zizinze kwaye zikhuseleke ngakumbi kwabo sele benazo (,,).
• Iimpawu zokubulala: Kubantu abasemngciphekweni, inokunciphisa izehlo zokubulala arrhythmia. I-Arrhythmias zizinto ezingaqhelekanga zentliziyo ezinokubangela uhlaselo lwentliziyo kwiimeko ezithile ().

Nangona ii-oyile zentlanzi zinokuphucula uninzi lomngcipheko wesifo sentliziyo, abukho ubungqina obucacileyo bokuba bunokuthintela uhlaselo lwentliziyo okanye ukubetha ().

ISISHWANKATHELO Izongezo zeoyile yeentlanzi zinokunciphisa ezinye zeengozi ezinxulumene nesifo sentliziyo. Nangona kunjalo, abukho ubungqina obucacileyo bokuba bunokuthintela ukubetha kwentliziyo okanye ukubetha.

2. Ngamana anganceda ukuNyanga ukuphazamiseka kwengqondo

Ingqondo yakho yenziwe phantse ngama-60% amafutha, kwaye uninzi lwale mafutha yi-omega-3 fatty acids. Ke ngoko, i-omega-3s zibalulekile ekusebenzeni kwengqondo okuqhelekileyo (,).

Ngapha koko, olunye uphononongo lubonisa ukuba abantu abaneengxaki ezithile zengqondo banamanqanaba egazi omega-3 asezantsi (,,).

Into enomdla kukuba, uphando lubonisa ukuba izongezo zeoyile yeentlanzi zinokuthintela ukuqala okanye ukuphucula iimpawu zokuphazamiseka kwengqondo. Umzekelo, unokunciphisa amathuba okuphazamiseka kwengqondo kwabo basemngciphekweni (,).

Ukongeza, ukongeza ngeoyile yeentlanzi kwiidosi eziphezulu kunokunciphisa ezinye iimpawu zesifo schizophrenia kunye ne-bipolar disorder (, 34,,,,).

ISISHWANKATHELO Izongezo zeoyile yeentlanzi zinokuphucula iimpawu zokuphazamiseka kwengqondo okuthile. Esi siphumo sinokuba sisiphumo sokwanda kwe-omega-3 fatty acid.

3. Ngamana angancedisa ukunciphisa umzimba

Ukutyeba kakhulu kuchazwa ngokuba nesalathiso sobunzima bomzimba (BMI) esingaphezulu kwama-30. Ehlabathini lonke, malunga ne-39% yabantu abadala batyebe kakhulu, ngelixa i-13% ityebe kakhulu. Amanani aphezulu kakhulu kumazwe anengeniso ephezulu njenge-US ().

Ukutyeba kakhulu kunokwandisa ubungozi bezinye izifo, kubandakanya isifo sentliziyo, uhlobo lweswekile 2, kunye nomhlaza (,,).

Ukuxhaswa kweoyile yeentlanzi kunokuphucula ukwakheka komzimba kunye nemingcipheko yesifo sentliziyo kubantu abatyebe kakhulu (,,).

Ngaphaya koko, olunye uphononongo lubonisa ukuba izongezo zeoyile yeentlanzi, ngokudibanisa nokutya okanye ukwenza umthambo, kunokukunceda ukunciphisa umzimba (,).

Nangona kunjalo, ayizizo zonke izifundo ezifumene umphumo ofanayo (,).

Olunye uhlalutyo lwezifundo ezingama-21 lubonisa ukuba ii-oyile zentlanzi azange zinciphise kakhulu ubunzima kubantu abatyebe kakhulu kodwa zinciphise umjikelezo wesinqe kunye ne-waist-to-hip ratio ().

ISISHWANKATHELO Izongezo zeoyile yeentlanzi zinokunceda ukunciphisa ukujikeleza kwesinqe, kunye nokwehla kobunzima xa kudityaniswa nokutya okanye umthambo.

4. Ngamana angayixhasa impilo yamehlo

Njengengqondo yakho, amehlo akho axhomekeke kumanqatha e-omega-3. Ubungqina bubonisa ukuba abantu abangafumani ngokwaneleyo i-omega-3 banomngcipheko omkhulu wezifo zamehlo (,).

Ngapha koko, impilo yamehlo iqala ukwehla ebudaleni, enokuthi ikhokelele ekuwohlokeni kwe-macular degeneration (AMD). Ukutya iintlanzi kunxulunyaniswe nomngcipheko we-AMD, kodwa iziphumo kwizongezo zeoyile yeentlanzi azikholeleki kangako (,).

Olunye uphononongo lufumanise ukuba ukutya idosi ephezulu yeoyile yeentlanzi kwiiveki ezili-19 ziphucule umbono kuzo zonke izigulana ze-AMD. Nangona kunjalo, esi yayisisifundo esincinci kakhulu (54).

Izifundo ezibini ezikhulu zivavanye umphumo odibeneyo we-omega-3s kunye nezinye izondlo kwi-AMD. Olunye uphononongo lubonise isiphumo esihle, ngelixa elinye lingabonisanga siphumo. Ke ngoko, iziphumo azicacanga (,).

ISISHWANKATHELO Ukutya iintlanzi kunokunceda ukuthintela izifo zamehlo. Nangona kunjalo, akucaci nokuba ngaba izongezo zeoyile yeentlanzi zinesiphumo esifanayo.

5. Ngamana Nciphisa Ukudumba

Ukudumba yindlela yomzimba wakho yokulwa nosulelo kunye nokunyanga ukwenzakala.

Nangona kunjalo, ukudumba okungapheliyo kunxulunyaniswa nezifo ezinzulu, ezinje ngokutyeba kakhulu, isifo seswekile, uxinzelelo kunye nesifo sentliziyo (,,).

Ukunciphisa ukudumba kunokunceda ukunyanga iimpawu zezi zifo.

Ngenxa yokuba i-oyile yentlanzi ineempawu ezichasayo, inokunceda ukunyanga iimeko ezibandakanya ukudumba okungapheliyo ().

Umzekelo, kubantu abaxinezelekileyo nabatyebe kakhulu, i-oyile yentlanzi inokunciphisa imveliso kunye nokubonakaliswa kohlobo lweemolekyuli ezivuthayo ezibizwa ngokuba zii-cytokines (,).

Ngaphaya koko, izongezo zeoyile yeentlanzi zinokunciphisa ngokubonakalayo iintlungu ezidibeneyo, ukuqina, kunye neemfuno zonyango kubantu abane-rheumatoid arthritis, ebangela amalungu adakumbileyo (,).

Ngelixa isifo samathumbu esivuthayo (IBD) sikwabangelwa kukudumba, abukho ubungqina obucacileyo bokuba ioyile yeentlanzi iyaziphucula iimpawu zayo (,).

ISISHWANKATHELO I-oyile yentlanzi ineziphumo ezomeleleyo zokuchasana nokudumba kwaye inokunceda ukunciphisa iimpawu zezifo ezikruthayo, ngakumbi isifo samathambo.

6. Ngamana uMeyi angaxhasa ulusu olusempilweni

Ulusu lolona lungu lukhulu emzimbeni wakho, kwaye luqulathe uninzi lwe-omega-3 fatty acids ().

Impilo yolusu inokwehla kubomi bakho bonke, ngakumbi xa umdala okanye emva kokubekwa lilanga kakhulu.

Oko kwathiwa, kukho ukuphazamiseka kwesikhumba okunokuthi kuxhamle kwizongezo zeoyile yeentlanzi, kubandakanya i-psoriasis kunye nedermatitis (,,).

ISISHWANKATHELO Ulusu lwakho lunokonakaliswa kukuguga okanye kukukhanya kakhulu lilanga. Izongezo zeoyile yeentlanzi zinokunceda ukugcina ulusu olusempilweni.

7. Ngamana uxhasa ukuKhulelwa kunye noBomi bokuqala

I-Omega-3s ibalulekile ekukhuleni kwangoko nakuphuhliso ().

Ke ngoko, kubalulekile ukuba oomama bafumane ii-omega-3 ezaneleyo ngexesha lokukhulelwa naxa uncancisa.

Izibonelelo zeoyile yeentlanzi koomama abakhulelweyo nabancancisayo zinokuphucula ulungelelwaniso lweliso lesandla kwiintsana. Nangona kunjalo, akucaci nokuba ukufunda okanye i-IQ iphuculwe (,,,,,).

Ukuthatha izongezo zeoyile yeentlanzi ngexesha lokukhulelwa kunye nokuncancisa kunokuphucula nophuhliso lokubonwa kosana kwaye kuncede ukunciphisa umngcipheko wokungabikho komzimba (,).

ISISHWANKATHELO I-Omega-3 fatty acids ibalulekile ekukhuleni kosana nasekukhuleni. Izongezo zeoyile yeentlanzi koomama okanye kwiintsana zinokuphucula ukulungelelaniswa kwamehlo, nangona ifuthe labo ekufundeni nakwi-IQ alicacanga.

8. Ngamana Nciphisa Amafutha Esibindi

Iinkqubo zesibindi sakho uninzi lwamafutha emzimbeni wakho kwaye zinokudlala indima ekuzuzeni ubunzima.

Isifo sesibindi siyanda ngokuxhaphakileyo-ngakumbi isifo sesibindi esinamafutha (non-alcohol) esinamafutha (NAFLD), apho amanqatha aqokelelana kwisibindi sakho ().

Ukuxhaswa kweoli yeentlanzi kunokuphucula ukusebenza kwesibindi kunye nokuvuvukala, oku kunokukunceda ukunciphisa iimpawu ze-NAFLD kunye nenani leoli kwisibindi sakho (,,,).

ISISHWANKATHELO Isifo sesibindi siqhelekile kubantu abatyebe kakhulu. Izongezo zeoyile yeentlanzi zinokunceda ukunciphisa amanqatha kwisibindi sakho kunye neempawu zesifo sesibindi esingatyisi.

9. Ngamana angaphucula iimpawu zoxinzelelo

Uxinzelelo kulindeleke ukuba lube sisizathu sesibini ngobukhulu sokugula ngo-2030 ().

Into enomdla kukuba, abantu abanexinzelelo olukhulu babonakala benamanqanaba asezantsi egazi kwi-omega-3s (,,).

Izifundo zibonisa ukuba i-oyile yentlanzi kunye ne-omega-3 zokongeza zinokuphucula iimpawu zoxinzelelo (, 88, 89).

Ngaphaya koko, ezinye izifundo zibonise ukuba iioyile ezityebileyo kwi-EPA zinceda ukunciphisa iimpawu zokudakumba ngaphezulu kwe-DHA (,).

ISISHWANKATHELO Izongezo zeoyile yeentlanzi-ngakumbi ezizityebi ze-EPA- zinokunceda ukuphucula iimpawu zoxinzelelo.

10. Ngamana unokuphucula ukuThathelwa ingqalelo kunye nokuNgazinzi kwabaNtwana

Inani leengxaki zokuziphatha ebantwaneni, ezinje ngokunqongophala kokuphazamiseka kwengqondo (ADHD), kubandakanya ukungakhathali kunye nokungakhathali.

Ngenxa yokuba i-omega-3s yenza ubungakanani bengqondo, ukufumana ngokwaneleyo kunokuba kubalulekile ekuthinteleni ukuphazamiseka kwindlela yokuziphatha kubomi bokuqala (92).

Izibonelelo zeoyile yeentlanzi zinokuphucula ukungaxakeki okubonakalayo, ukungakhathaleli, ukungxamiseka, kunye nobundlongondlongo ebantwaneni. Oku kunokuba yinzuzo yokufunda kubomi bokuqala (93, 94, 95,).

ISISHWANKATHELO Ukuphazamiseka kwindlela yokuziphatha kubantwana kunokuphazamisa ukufunda kunye nophuhliso. Izongezo zeoyile yeentlanzi zibonisiwe ukunceda ukunciphisa uxinzelelo, ukungakhathaleli kunye nezinye iindlela zokuziphatha ezingalunganga.

11. Ngamana unokunceda ukukhusela iimpawu zokuhla kwengqondo

Njengoko ukhula, ukusebenza kwengqondo yakho kuyacotha, kwaye umngcipheko wesifo sika-Alzheimer uyanda.

Abantu abatya iintlanzi ezininzi bathambekele ekuncipheni kancinci ekusebenzeni kwengqondo ekwaluphaleni (,,).

Nangona kunjalo, izifundo kwizongezo zeoyile yeentlanzi kubantu abadala abadala azibonelelanga ubungqina obucacileyo bokuba banokucothisa ukwehla kokusebenza kwengqondo (,).

Nangona kunjalo, ezinye izifundo ezincinci kakhulu zibonise ukuba ioyile yeentlanzi inokuphucula inkumbulo kubantu abadala abasempilweni, (103).

ISISHWANKATHELO Abantu abatya iintlanzi ezininzi banokwehla kwengqondo okunxulumene nobudala. Nangona kunjalo, akucaci ukuba ngaba izongezo zeoyile yeentlanzi zingathintela okanye ziphucule ukwehla kwengqondo kubantu abadala.

12. Ngamana angaphucula iimpawu zesifo sombefu kunye nomngcipheko womzimba

Isifo sombefu, esinokubangela ukudumba emiphungeni kunye nokuphefumla okufutshane, iya isiba yinto exhaphake kakhulu kwiintsana.

Inani lezifundo lubonisa ukuba ioyile yeentlanzi inokunciphisa iimpawu zesifuba, ngakumbi kubomi bokuqala (,,,).

Kuphononongo olunye phantse kubantu abayi-100,000, intlanzi kamama okanye i-omega-3 intake yafunyanwa ukunciphisa umngcipheko wesifuba ebantwaneni nge-24-29% ().

Ngaphaya koko, ukongezwa kweoyile yeentlanzi koomama abakhulelweyo kunokunciphisa umngcipheko wokungabikho komzimba kwiintsana (109).

ISISHWANKATHELO Ukutya okuphezulu kwintlanzi kunye neoyile yeentlanzi ngexesha lokukhulelwa kunokuwunciphisa umngcipheko wesifuba somntwana kunye nokwaliwa.

13. Ngamana angayiphucula impilo yamathambo

Ngexesha lokuguga, amathambo aqala ukuphulukana neeminerali zawo ezibalulekileyo, ezenza ukuba kube lula ukwaphuka. Oku kunokukhokelela kwiimeko ezifana ne-osteoporosis kunye ne-osteoarthritis.

I-calcium ne-vitamin D zibaluleke kakhulu kwimpilo yethambo, kodwa ezinye izifundo zibonisa ukuba i-omega-3 fatty acids nayo inokuba luncedo.

Abantu abane-omega-3 ephezulu yokungena kunye namanqanaba egazi banokuba nokuxinana kwamathambo (BMD) (,,).

Nangona kunjalo, akucaci nokuba ngaba ii-oyile zentlanzi ziphucula i-BMD (,).

Inani lezifundo ezincinci zibonisa ukuba ioyile yeentlanzi yongeze ukunciphisa ukuphuka kwethambo, elinokuthintela isifo samathambo ().

ISISHWANKATHELO Ukutya okuphezulu kwe-omega-3 kunxulunyaniswa nokuxinana kwethambo okuphezulu, okunokunceda ukuthintela isifo samathambo. Nangona kunjalo, akucaci nokuba ngaba izongezo zeoyile yeentlanzi ziluncedo.

Uncedisa njani

Ukuba awutyi i-1-2 yeenxalenye zeentlanzi ezinamafutha ngeveki, unokufuna ukuthatha isicatshulwa seoyile yentlanzi.

Ukuba ufuna ukuthenga izongezo zeoyile yeentlanzi, kukho ukhetho oluhle kwiAmazon.

Apha ngezantsi luluhlu lwezinto ekufuneka ziqwalaselwe xa uthatha isongezelelo seoyile yentlanzi:

Ubungakanani

Iingcebiso zedosi ye-EPA kunye ne-DHA ziyahluka ngokuxhomekeke kubudala bakho nakwimpilo.

I-WHO icebisa ukuba kuthathwe yonke imihla i-0.2-0.5 gram (200-500 mg) ye-EPA kunye ne-DHA. Nangona kunjalo, kunokuba yimfuneko ukonyusa idosi ukuba ukhulelwe, ukonga, okanye usengozini yesifo sentliziyo ().

Khetha isongezelelo seoyile yentlanzi esibonelela nge-0.3 gram (300 mg) ye-EPA kunye ne-DHA ngokusebenza.

Ifom

Izongezo zeoyile yeentlanzi ziza kwiifom ezininzi, kubandakanya i-ethyl esters (EE), i-triglycerides (TG), i-triglycerides eguqulweyo (rTG), ii-acid ezinamahala (FFA) kunye ne-phospholipids (PL).

Umzimba wakho awuthathi i-ethyl esters kunye nezinye, ke zama ukukhetha isongezo seoyile yentlanzi esiza kwenye yeefom ezidwelisiweyo ().

Uxinzelelo

Uninzi lwezincedisi ziqulathe ukuya kuthi ga kwi-1,000 mg yeoyile yeentlanzi ngokusebenza-kodwa kuphela i-300 mg ye-EPA kunye ne-DHA.

Funda ileyibhile kwaye ukhethe isongezelelo esine-500 mg ye-EPA kunye ne-DHA nge-1,000 mg yeoyile yeentlanzi.

Ucoceko

Inani lezongezo zeoyile yeentlanzi aliqulathanga oko bathi bayakwenza ().

Ukuthintela ezi mveliso, khetha isongezelelo esivivinywa ngumntu wesithathu okanye esinophawu lokucoceka kwi-Global Organisation ye-EPA kunye ne-DHA Omega-3s (GOED).

Ukutsha

I-Omega-3 fatty acids zithambekele kwi-oxidation, ezenza ukuba zihambe rancid.

Ukuthintela oku, unokukhetha isongezelelo esine-antioxidant, enjengevithamin E. Kwakhona, gcina izongezo zakho kude nokukhanya-kufanelekile kwifriji.

Sukusebenzisa isongezo seoyile yentlanzi esinevumba elimdaka okanye siphelelwe lixesha.

Ukuzinza

Khetha isongezelelo seoyile yentlanzi esineziqinisekiso zokuzinza, ezinje ngeBhunga loLondolozo lweMarine (MSC) okanye iNgxowa-mali yoKhuselo lweNdalo.

Ukuveliswa kweoyile yeentlanzi kwii-anchovies kunye neentlanzi ezincinci ezifanayo zizinzileyo kunalezo zivela kwintlanzi enkulu.

Ixesha

Amanye amafutha okutya anceda ukufunxeka kwe-omega-3 fatty acids ().

Ke ngoko, kungcono ukuthatha ukongezwa kweoyile yeentlanzi kunye nesidlo esinamafutha.

ISISHWANKATHELO Xa ufunda iilebhile zeoyile yeentlanzi, qiniseka ukuba ukhetha isongezelelo ngoxinaniso oluphezulu lwe-EPA kunye ne-DHA kwaye enesiqinisekiso esicocekileyo kunye nozinzo.

Umgca osezantsi

I-Omega-3 inegalelo kuphuhliso oluqhelekileyo lobuchopho kunye neliso. Balwa nokudumba kwaye banokunceda ukuthintela isifo sentliziyo kunye nokwehla kokusebenza kwengqondo.

Njengoko ioyile yentlanzi iqulethe ii-omega-3s ezininzi, abo basemngciphekweni wezi ngxaki banokuzuza ngokuthatha.

Nangona kunjalo, ukutya ukutya okupheleleyo phantse kuhlala kungcono kunokuthatha izongezo, kwaye ukutya iinxalenye ezimbini zeentlanzi ezinamafutha ngeveki kunokukunika ii-omega-3 ezaneleyo.

Ngapha koko, iintlanzi zisebenza njengeoyile yeentlanzi- ukuba akunjalo - kuthintela izifo ezininzi.

Oko kwathethi, izongezo zeoyile yeentlanzi lolunye uhlobo olulungileyo ukuba awuyityi intlanzi.