I-Omega 3 ekukhulelweni: izibonelelo kunye nendlela yokusebenzisa
Umxholo
- Izibonelelo eziphambili
- Nini ukuthatha i-omega 3 supplement xa ukhulelwe
- Uyifumana phi i-omega 3 kunye nendlela yokutya
- Ukutya okunotyebi kwi-omega 3
Ukusetyenziswa kwemihla ngemihla kwe-omega 3 ngexesha lokukhulelwa kunokunika izibonelelo ezininzi kubo bobabini usana kunye nonina, njengoko esi sondlo sithanda ingqondo yomntwana kunye nokukhula kokubonakalayo, ukongeza ekunciphiseni umngcipheko wokukhula koxinzelelo lwabasetyhini ngexesha lokukhulelwa kunye nezinye iingxaki.
Kungenxa yokuba i-omega 3 yenza imisebenzi eliqela emzimbeni, njengokuhambisa ioksijini, ukugcina amandla, ukumisela uxinzelelo lwegazi kunye nokuphendula komzimba okurhabaxa kunye nokwaliwa, ukongeza ekusebenzeni kwenkqubo yokujiya.
Okunye ukutya okunotyebileyo kule sondlo ziisalmon, ityhuna kunye nesardadi, nangona kunjalo kukho izongezo kwiifomsile kunye nakwiivithamini ezininzi zokukhulelwa esele zibandakanya i-omega 3 ekwakhiweni kwayo.
Izibonelelo eziphambili
Izibonelelo eziphambili zokutya i-omega 3 ngexesha lokukhulelwa zezi:
- Ukunciphisa umngcipheko wokuzalwa ngaphambi kwexesha, Kuba esi sondlo sinceda ukulawula i-prostaglandins, ezizinto ezinxulunyaniswa nokuzalwa kwangaphambi kwexesha;
- Yenza umntwana alumke ngakumbi, kuba i-asidi enamanqatha yinto esisiseko ekubunjweni kwengqondo yomntwana kunye nenkqubo yemithambo-luvo, ikakhulu ukusuka kwikota yesibini yokukhulelwa nakwiminyaka elandelayo;
- Thanda impilo ebonakalayo yomntwana, ngenxa yokuba esi sondlo siqokelelwe kwi-retina, sibalulekile kuphuhliso olulungileyo lombono;
- Ukunciphisa umngcipheko wesifuba emntwaneni, kuboniswa ngakumbi kwabasetyhini abanolu hlobo lokungezwani nosapho;
- Ukunciphisa umngcipheko we-pre-eclampsia, kuba inezinto ezichasayo ezinokuthomalalisa imithambo yegazi kunye nokuphucula ukujikeleza;
- Ukunciphisa umngcipheko woxinzelelo lwasemva kokubeleka, kuba oomama badlulisela isixa esikhulu see-fatty acid ezisemgangathweni emntwaneni ezingiveliswanga ngumzimba kwaye kufuneka zingeniswe ekutyeni. Amanqanaba asezantsi e-omega 3 anokunyusa imeko yoxinzelelo okanye ukungasebenzi kakuhle kwengqondo.
Ukufezekisa zonke ezi zibonelelo kuyacetyiswa ukuba utye ukutya okutyebileyo kwi-omega 3 yonke imihla, kodwa enye into enokwenzeka kukuthatha iicapsule ze-omega 3 ezinokuboniswa ngugqirha okanye yingcali yezondlo. Njengoko ingqondo yomntwana iqhubeka nokukhula emva kokuzalwa, olu khathalelo lukwabalulekile ngexesha lokuncancisa.
Jonga ezi kunye nezinye izibonelelo ze-omega 3 kule vidiyo ilandelayo:
Nini ukuthatha i-omega 3 supplement xa ukhulelwe
Ukusetyenziswa kwezongezelelo ze-omega 3 kufuneka kucetyiswe ngugqirha okanye isondlo, nangona kunjalo bonke abantu ababhinqileyo abakhulelweyo banokuzuza.
Esi songezelelo kufuneka sithathwe ngokwesikhokelo osibonisileyo, nangona kunjalo, njengepilisi enye okanye ezimbini ze-omega 3 zinokusetyenziswa ngexesha lokukhulelwa kunye nokuncancisa. Kwimeko yokuba yimultivitamin yabasetyhini abakhulelweyo, kwiimeko ezininzi idosi ekucetyiswa ukuba sele ibonisiwe.
Elona xabiso liphezulu le-omega 3 onokulitya ngemini yi-3g, kubalulekile ukuba uthathele ingqalelo isixa sesi sondlo sikhoyo ekutyeni nakwizongezo ozisebenzisayo.
Uyifumana phi i-omega 3 kunye nendlela yokutya
Eyona mithombo ilungileyo ye-omega 3 ziintlanzi ezivela kumanzi abandayo kunye namanzi anzulu, anjenge-trout, isalmon kunye ne-tuna. Eminye imithombo yioyile edityanisiweyo okanye imbewu yayo, iavokhado kunye neoyile yeprimrose yangokuhlwa, umzekelo. Jonga eminye imizekelo yokutya okutyebileyo kwi-omega 3.
Ke ngoko, ukusukela kwikota yokuqala yokukhulelwa kunye nexesha lokuncancisa, ukutya kukamama kufuneka okungenani kube ne-300 mg ye-DHA kwindlela yakhe yokutya yemihla ngemihla, engqinelana neepunipoli ezimbini zeoyile yeflakisi ngosuku okanye iigrama ezingama-200 zentlanzi.
Kwiintsana ezingancanciswanga kwaye zondliwa ngebhotile kuphela, kunokuba yindlela elungileyo yokusebenzisa iifomula zobisi nge-EPA, iDHA kunye ne-ALA eziindidi ze-omegas 3.
Bukela le vidiyo ilandelayo kwaye ujonge iintlanzi ezizityebi kwi-omega 3:
Ukutya okunotyebi kwi-omega 3
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu anokulandelwa ngumfazi okhulelweyo ukuqinisekisa ukuba usebenzisa inani elinconywayo le-omega 3:
| Usuku 1 | Usuku 2 | Usuku 3 | |
| Isidlo sakusasa | 1 iglasi yejusi yeorenji + 1 ipanekuku enembewu ye-chia kunye ne-ricotta cheese + 1 iorenji | Izilayi ezi-2 zesonka kunye netshizi, izilayi ezi-2 zetumato kunye nezilayi ezi-2 zeavokhado + 1 itangerine | 1 indebe yokutya okuziinkozo kunye nekomityi enye yobisi olusikiweyo + i-20 g yeziqhamo ezomileyo + i-1/2 yebhanana enqunciweyo |
| I-snack yasekuseni | Ipakethi e-1 yamaqhekeza anetyuwa ane-guacamole eyenziwe ekhaya | 1 ingqayi yegelatin eneapile e-1 | 1 tangerine + amandongomane ama-6 |
| Isidlo sasemini isidlo sangokuhlwa | Ipasta enesiqwenga se-salmon esineziqwenga kunye neminquma + yeletisi, itumato kunye nesaladi yekhukhamba enongwe ngecephe leoyile ye-flaxseed + 1 imango | 1 isongelo esikhulu esine-tuna kunye ne-tomato sosi, itswele kunye nepepile + isaladi eluhlaza enongwe ngecephe le-1 yeoyile yeflakisi + 1 indebe yeerberberries | Iisardadi ezi-2 ezigcadiweyo ezihamba neetispuni ezimbini zerayisi kunye neepunipoyi ezimbini zeembotyi + i-1 coleslaw kunye neminqathe enongwe ngecephe le-1 yeoyile edibeneyo + 2 izilayi zepayina |
| Ukutya okusemva kwemini | 1 indebe ye-oats eqengqelweyo enobisi lwe-almond + 1 icephe lomhlaba leflakisi | I-200 mL yevithamini ye-banana + ye-2 yeepunipoon ze-oats + 1 ithisipuni yembewu ye-chia | I-yogurt e-1 kunye 1 ithisipuni yeflakisi + 1/2 yekomityi yeziqhamo |
Inani elibandakanyiweyo kwimenyu liyahluka ngokobudala, isini, isenzo somzimba kwaye ukuba unesifo esihambelanayo okanye akunjalo, eyona nto ilungileyo kukufuna isikhokelo kwincutshe yesondlo ukuze uvavanyo olupheleleyo lwenziwe kunye nesicwangciso sesondlo esenzelwe iimfuno ziyenziwa iimfuno zakho.
Ukukhetha Kwabafundi
Wayeka njani uCamila Mendes ukuyoyika iiCarbs kwaye waQhekeza iziyobisi