Leliphi elona xesha lilungileyo lokuthatha ioyile yeentlanzi?

Umxholo

• Ixesha
• Kufuneka kuthathwe kunye nokutya
• Ukungqinelana ngundoqo
• Umgca wezantsi

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

Ioyile yentlanzi yi-omega-3 fatty acid eyongezelelekileyo edityaniswe nenani lezibonelelo zezempilo.

Ngapha koko, uphononongo lubonisa ukuba ioyile yeentlanzi inokunceda ukunciphisa ukudumba, ukuphucula impilo yentliziyo, ukukhusela ukusebenza kwengqondo, kunye nokukhuthaza ukukhula okufanelekileyo kunye nophuhliso ().

Ngaphezu koko, ukuthatha i-oyile yentlanzi yakho yokuxhasa ngamanye amaxesha kunokunceda ukwandisa ukusebenza kwayo kunye nokuthintela iziphumo ezithile ebezingalindelekanga.

Eli nqaku lijonga ngakumbi xa kufuneka uthathe ioyile yeentlanzi.

Ixesha

Ungathatha ioyile yeentlanzi ngalo naliphi na ixesha losuku, kuxhomekeke ekubeni isebenze nini kakuhle kuwe.

Kungenxa yokuba uninzi lophando lubonisa ukuba izibonelelo ezinokubakho zezongezo zeoyile yeentlanzi azikho kwangoko, kodwa endaweni yoko zinxulunyaniswa nokusetyenziswa kwexesha elide ().

Uphononongo lubonisa ukuba ukuthatha ioyile yentlanzi ngaphezulu kweeveki, iinyanga, okanye iminyaka kunganyusa amanqanaba e-omega-3 fatty acids egazini (,).

Nangona kunjalo, ukulungelelanisa ixesha lokuxhaswa kunokunceda ukukhusela ezinye zeempembelelo ezinxulumene neoli yeentlanzi.

I-Acid reflux, umzekelo, yenye yeziphumo ebezingalindelekanga ezinxulumene nesongezo seoyile yeentlanzi.

Ngelixa oku kunokuba ngenxa yomxholo weoyile yeentlanzi, ioyile egalelweyo edada ngaphezulu kokuqulathwe sisisu inokuba negalelo kule mpembelelo yecala (,,).

Ukwahlula ioyile yakho yentlanzi kwiidosi ezincinci ezimbini kwaye uyithathe kusasa nasebusuku sisicwangciso esisebenzayo esinokukunceda ukukhusela i-acid reflux kunye ne-indigestion ().

Kuba uninzi lwezibonelelo zeoyile yentlanzi zinxulunyaniswa nokusetyenziswa kwexesha elide, ungazithatha nanini na emini. Oko kwathiwa, ukwahlula isongezelelo sakho kwiidosi ezimbini ezincinci kusasa nasebusuku kunokunciphisa i-acid reflux.

Kufuneka kuthathwe kunye nokutya

Nokuba uthabathe isongezelelo sakho seoyile yeentlanzi, kubalulekile ukuyithatha ecaleni kwesidlo ukuze wandise ukufunxeka emzimbeni.

Ngokukodwa, ukuthatha ioyile yeentlanzi kunye nomthombo olungileyo wamafutha kunokunyusa ukubakho kokufumaneka kwe-omega-3 fatty acids kunye nokwenza ngcono ukusebenza kwazo (,).

Ngapha koko, ukuthatha ioyile yentlanzi kunye nokutya kunokunciphisa iziphumo ebezingalindelekanga ezithile ezinxulunyaniswa nesongezelelo.

Umzekelo, ukusebenzisa ioyile yentlanzi kwangoko ngaphambi kwesidlo kunokunciphisa umngcipheko we-asidi reflux kunye nokugaya ukutya ().

Nangona uphando oluthe kratya luyafuneka, abanye abasebenzisi baxela ukuba ukuthatha ioyile yentlanzi kunye nokutya kunokuthintela ezinye iziphumo ebezingalindelekanga eziqhelekileyo, ezinjengorhudo, ukubamba ibele kunye nesicaphucaphu.

Ukuthatha ioyile yentlanzi kunye nokutya kunokunyusa ukufunxwa kwe-omega-3 fatty acids kunye nokunciphisa iziphumo ezithile ebezingalindelekanga, kubandakanya i-acid reflux, urhudo, ukubamba, kunye isicaphucaphu.

Ukungqinelana ngundoqo

Ukufumana ixesha elisebenzela wena kunye nokuthatha isongezelelo seoyile yeentlanzi rhoqo kubalulekile ekunyuseni izibonelelo ezinokubakho.

Kwabanye, ukuthatha into yokuqala ekuseni ngesidlo sakusasa yeyona ndlela ilula yokuqinisekisa ukuba ufumana idosi yakho yemihla ngemihla.

Okwangoku, abanye banokufumanisa ukuba ukuthatha ioyile yeentlanzi ngesidlo sasemini okanye ngaphambi nje kokulala kusebenza ngcono kubo.

Ngesi sizathu, kungcono ufumane into esebenzayo kuwe kunye nokuseka inkqubo yokwenza ngcono naziphi na izibonelelo ezinokubakho kwezempilo.

Ukuseka inkqubo yesiqhelo kunye nokuthatha isongezelelo sakho ngokungaguquguqukiyo kunokunyusa izibonelelo zempilo ezinokubakho.

Umgca wezantsi

Ngenxa yokuba izibonelelo ezinokubakho zeoyile yeentlanzi zinxulunyaniswa nokusetyenziswa kwexesha elide, ukuthatha ioyile yentlanzi ngokungaguquguqukiyo kubaluleke ngakumbi kunelo xesha uyithathayo.

Nangona kunjalo, ukuthatha ioyile yentlanzi kunye nokutya kunokunyusa ukufunxeka kwayo kwaye kuthintele iziphumo ebezingalindelekanga ezithile.

Ukufumana ixesha elisebenzela wena kunye nokuthatha ioyile yeentlanzi rhoqo yeyona ndlela ilula yokwandisa ukusebenza kwayo.

Ukuba ufuna ukuzama ioyile yentlanzi ukuphucula impilo yakho iyonke, unokufumana iimveliso ezahlukeneyo kwiivenkile nakwi-Intanethi.

Qiniseka ukuba uxoxa malunga naluphi na ukongezwa okutsha kunye nomboneleli wakho wezempilo kuqala, ngakumbi ukuba unemeko yonyango engaphantsi.