Buza uGqirha wokuTyelwa: IiNzuzo zezongezelelo zeoyile yeentlanzi vs. Iintlanzi zokutya

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Q: Ngaba izibonelelo zeoyile yeentlanzi zongeza ngokufanayo nokutya iintlanzi? Kuthekani ngeoli yeflakisi; ilungile loo nto?

A: Iinzuzo zempilo zokuthatha izongezelelo zeoyile yeentlanzi ziyafana noko ufumana ekutyeni i-acids enamafutha abalulekileyo kwiintlanzi. Ngokophando olwenziwe ngo-2007 olwenziwe ngu-omega-3 oyingcali kwihlabathi uGqirha uBill Harris, umzimba wakho uthatha amafutha asempilweni (i-EPA kunye ne-DHA) afumaneka kwiintlanzi ezinamanqatha nakwizongezo zeoyile yeentlanzi ngendlela efanayo, nokuba uzifumana njani (ukutya ngokuchasene nokongezwa). Ezi ziindaba ezimnandi kubantu abangazithandiyo iintlanzi okanye abangatyi kakhulu iintlanzi ezinamafutha.

I-Flaxseed, kwelinye icala, ibali elahlukileyo. Amafutha e-omega-3 afumaneka kwi-flaxseed, i-alpha-linolenic acid (ALA), yaziwa njenge-omega-3 fat-chain, ngelixa amanye amafutha e-omega-3 anjenge-EPA kunye ne-DHA ) zii-omega-3 zetyathanga elide. I-EPA kunye ne-DHA zifumaneka kwiintlanzi ezinamanqatha njenge salmon nakwizincedisi zeoyile yeentlanzi. Ngexesha ngu kunokwenzeka ukuguqula i-ALA ibe yi-EPA, le nguqulelo emzimbeni ayisebenzi kakuhle kwaye ikhwele imiqobo yendlela. Ngokophando olutsha, akunakwenzeka ukuba uguqule i-ALA iye nakwimolekyuli ye-DHA ende.

Ngoko, oku kuthetha ntoni kuwe? Ngokusisiseko, kuya kufuneka ujonge ukufumana zombini ezimfutshane- (ALA) kunye ne-long-chain (EPA kunye ne-DHA) amafutha omega-3 kwisidlo sakho, njengoko zonke zinoncedo olwahlukileyo kwezempilo. Kodwa nokuba upakisha kangakanani i-ALA, ayizukulungiselela ukungafumani ngokwaneleyo (okanye nayiphi na) i-EPA okanye iDHA. Oku kuye kwaba yingxaki eqhelekileyo kubantu abadla inyama, abahlala besongeza izidlo zabo ngeoyile yeflakisi ukuze benze ukungabikho kwamafutha omega-3 amade kukutya kwabo. Kuba siyazi ukuba ayisiyiyo le ndlela isebenzayo, yeyiphi imifuno enokuyenza?

Ndicebisa ukuba imifuno ifumane isongezelelo esisekwe kwi-DHA. Okumangalisayo kukuba, i-oyile kwizongezelelo zeoli yeentlanzi ayenziwa yintlanzi. Yenziwe nge-algae. Iintlanzi zitya i-algae, i-omega-3s igcinwa kwintlanzi, kwaye emva koko sidla intlanzi. Ukuba ungumntu otya imifuno, jonga ngokulula izongezo ze-DHA zemifuno. Umzimba wakho uya kuguqula ezinye ze-DHA zibuyele ezantsi kwi-EPA emfutshane, kwaye uya kuba nazo zonke iziseko ze-omega-3 ezisisongelo ezinde.

Dibana noGqirha woKutya: UMike Roussell, PhD

Umbhali, isithethi, kunye nomcebisi ngezondlo uMike Roussell, i-PhD ibambe isidanga se-bachelor kwi-biochemistry evela kwiKholeji yaseHobart kunye nobugqirha kwezesondlo kwiPennsylvania State University. UMike ungumseki we-Naked Nutrition, LLC, inkampani yezondlo zemultimedia ebonelela ngezisombululo zezempilo kunye nezondlo ngokuthe ngqo kubathengi kunye neengcali zeshishini ngeeDVD, iincwadi, ii-ebooks, iinkqubo zomsindo, iincwadana zeendaba zenyanga, iziganeko eziphilayo, kunye namaphepha amhlophe. Ukufunda ngakumbi, jonga ukutya okuthandwayo kukaDkt Roussell kunye neblogi yesondlo, MikeRoussell.com.

Fumana iingcebiso ezilula zokutya kunye nezondlo ngokulandela @mikeroussell kwi-Twitter okanye ube ngumlandeli wekhasi lakhe likaFacebook.

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