Izibonelelo ezili-12 zezempilo ze-omega 3

Umxholo

• 8. Ukuphucula ukusebenza kwengqondo
• 9. Ithintela i-Alzheimer's
• 10. Iphucula umgangatho wolusu
• 11.Ukulawula ukusilela kwengqwalaselo kunye nokungakhathali
• 12. Ukuphucula ukusebenza kwemisipha
• Ukutya okunotye kwi-omega 3
• Izibonelelo ze-omega 3 xa ukhulelwe
• Kucetyiswa isixa semihla ngemihla

I-Omega 3 luhlobo lwamafutha alungileyo anesenzo esinamandla sokulwa nokudumba kwaye, ke, inokusetyenziselwa ukulawula amanqanaba e-cholesterol kunye neswekile yegazi okanye ukuthintela izifo zentliziyo kunye nengqondo, ukongeza kwimemori nakwindlela yokuziphatha.

Zintathu iintlobo ze-omega 3: i-docosahexaenoic acid (DHA), i-eicosapentaenoic acid (i-EPA) kunye ne-alpha-linolenic acid (ALA), enokufumaneka ikakhulu kwiintlanzi zolwandle, ezinje nge-salmon, ityhuna kunye ne-sardine, nakwimbewu efana ne-sizzle kunye neflakisi. Ukongeza, i-omega 3 inokuthi isetyenziswe kwizongezo ngohlobo lwee-capsules, ezithengiswa kwii-pharmacy, kwii-drugstores nakwiivenkile zokutya.

8. Ukuphucula ukusebenza kwengqondo

I-Omega 3 sisondlo esibaluleke kakhulu kwimisebenzi yobuchopho, njengoko i-60% yengqondo yenziwe ngamanqatha, ngakumbi i-omega 3. Ke, ukunqongophala kwala mafutha kunokudityaniswa namandla okufunda amancinci okanye inkumbulo.

Ke, ukonyusa ukusetyenziswa kwe-omega 3 kunokunceda ukukhusela iiseli zengqondo ngokuqinisekisa ukusebenza kakuhle kwengqondo, ukuphucula imemori kunye nokuqiqa.

9. Ithintela i-Alzheimer's

Olunye uphononongo lubonisa ukuba ukusetyenziswa kwe-omega 3 kunokunciphisa ukulahleka kwememori, ukunqongophala kwengqwalaselo kunye nobunzima bokuqiqa, okunokunciphisa umngcipheko wokukhula kwe-Alzheimer's, ngokuphucula ukusebenza kwe-neuron yengqondo. Nangona kunjalo, ezinye izifundo ziyafuneka ukungqina esi sibonelelo.

10. Iphucula umgangatho wolusu

I-Omega 3, ngakumbi i-DHA, licandelo leeseli zolusu, ezinoxanduva kwimpilo yeseli egcina ulusu luthambile, lunamanzi, lubhetyebhetye kwaye ngaphandle kwemibimbi. Ke, ngokutya i-omega 3 kunokwenzeka ukugcina ezi mpawu zesikhumba kunye nempilo yakho.

Ukongeza, i-omega 3 inceda ukukhusela ulusu kumonakalo welanga onokubangela ukuguga, njengoko inefuthe le-antioxidant.

11.Ukulawula ukusilela kwengqwalaselo kunye nokungakhathali

Izifundo ezininzi zibonisa ukuba ukusilela kwe-omega 3 kunxulunyaniswa nokuphazamiseka kwengqondo (i-TDHA) ebantwaneni kwaye ukonyuka kokusetyenziswa kwe-omega 3, ngakumbi i-EPA, kunokunciphisa iimpawu zolu phazamiseko, kunceda ukuphucula ingqalelo, ukugqiba imisebenzi kunye nokunciphisa ukunganyamezeleki, ukungxamiseka ukuphazamiseka nobundlongondlongo.

12. Ukuphucula ukusebenza kwemisipha

Unyango lwe-Omega 3 lunokunceda ukunciphisa ukudumba kwemisipha okubangelwa kukuzilolonga, ukukhawulezisa ukubuyisela izihlunu kunye nokunciphisa iintlungu emva koqeqesho.

I-Omega 3 ikwanceda ukuphucula imeko kunye nokwenza ngcono ukusebenza kuqeqesho, ukongeza ekubalulekeni kokuququzelela ukuqala kwemisebenzi ebonakalayo okanye yabantu abanyangwa, njengonyango lomzimba okanye ukubuyisela kwimo yesiqhelo intliziyo.

Funda ngakumbi ngezibonelelo ze-omega 3 kule vidiyo ilandelayo:

Ukutya okunotye kwi-omega 3

Owona mthombo uphambili we-omega 3 ekudleni ziintlanzi zamanzi olwandle, ezinje ngesardadi, ityhuna, ikhowudi, i-dogfish kunye nesalmon. Ukongeza kuzo, esi sondlo sikhona nakwiimbewu ezinje nge-chia kunye ne-flaxseed, chestnuts, walnuts kunye ne-olive oil.

Phakathi kwemithombo yezityalo, ioyile yeflakisi kokona kutya kutyebileyo kwi-omega-3, kwaye ukusetyenziswa kwayo kubantu abatya imifuno kubaluleke kakhulu. Jonga uluhlu olupheleleyo lokutya okunotye kwi-omega 3.

Izibonelelo ze-omega 3 xa ukhulelwe

Ukongezwa kwe-omega 3 ekukhulelweni kunokucetyiswa yingcali yokubelekisa, kuba kuthintela ukuzalwa kwangaphambi kwexesha kunye nokuphucula ukukhula kwemithambo-luvo yomntwana, kwaye kwiintsana ezingaphambi kwexesha olu ncediso luphucula amandla okuqonda, kuba ukutya kancinci kwala mafutha kunxulunyaniswa ne-IQ esezantsi ye umntwana.

Ukongezwa kwe-Omega ngexesha lokukhulelwa kuzisa izibonelelo ezinje:

• Thintela uxinzelelo koomama;
• Kunciphisa umngcipheko we-pre-eclampsia;
• Ukunciphisa iimeko zokuzalwa kwangaphambi kokuzalwa;
• Kunciphisa umngcipheko wokutyeba emzimbeni wosana;
• Yehlisa umngcipheko wokuba ne-autism, i-ADHD okanye iingxaki zokufunda;
• Umngcipheko omncinci wokugula kunye nesifuba kubantwana;
• Uphuculo olungcono lwe-neurocognitive ebantwaneni.

Ukongezwa kwe-omega 3 kungenziwa ngexesha lesigaba sokuncancisa ukuhlangabezana neemfuno ezonyukayo zikamama nomntwana, kwaye kufuneka kwenziwe ngokweengcebiso zonyango.

Bona kwividiyo engezantsi ezinye izibonelelo zokusebenzisa i-omega 3 ekukhulelweni nasebuntwaneni:

Kucetyiswa isixa semihla ngemihla

Idosi yemihla ngemihla ye-omega 3 iyahluka ngokobudala, njengoko kubonisiwe ngezantsi:

• Iintsana ukusuka kwi-0 ukuya kwiinyanga ezili-12: 500 mg;
• Abantwana ukusuka kwiminyaka emi-1 ukuya kwemi-3: 700 mg;
• Abantwana abaneminyaka emi-4 ukuya kweli-8 ubudala: 900 mg;
• Amakhwenkwe aneminyaka eli-9 ukuya kweli-13 ubudala: 1200 mg;
• Amantombazana aneminyaka eli-9 ukuya kweli-13 ubudala: 1000 mg;
• Abantu abadala nabadala: 1600 mg;
• Abantu abadala kunye nabasetyhini abadala: 1100 mg;
• Abafazi abakhulelweyo: 1400 mg;
• Abasetyhini abancancisayo: 1300 mg.

Kubalulekile ukuba ukhumbule ukuba kwi-omega 3 isongezelelo kwiifomsile ukuxinwa kwabo kuyahluka ngokuhambelana nomenzi kwaye, ngenxa yoko, izongezo zinokucebisa iipilisi ezi-1 ukuya kwezi-4 ngosuku. Ngokubanzi, ileyibhile yezixhobo zokuncedisa i-omega-3 inexabiso le-EPA kunye ne-DHA kwileyibhile, kwaye sisixa kula maxabiso mabini anokunika inani elipheleleyo elicetyiswayo ngosuku, elichazwe apha ngasentla. Jonga umzekelo wokongezwa kwe-omega-3.