I-Omega 3, 6 kunye ne-9 isetyenziselwa ntoni kwaye ungayithatha kanjani

Umxholo

• Yenzelwe ntoni
• Indlela yokuthatha
• Iziphumo ebezingalindelekanga ezinokwenzeka

I-Omega 3, 6 kunye ne-9 zigcina ulwakhiwo lweeseli kunye nenkqubo yemithambo-luvo, i-cholesterol embi esezantsi, inyusa i-cholesterol elungileyo, ithintela isifo sentliziyo, ukongeza kwimpilo-ntle, ukuphucula ukukhuseleka

Nangona ifumaneka ngokulula kwintlanzi kunye nemifuno, ukuxhaswa kungabonakaliswa ukuphucula ukusebenza kwengqondo kunye nakubantwana, ukuncedisa ekuvuthweni kwenkqubo ye-nervous kwiimeko zokungasebenzi kakuhle, umzekelo.

Ikwabizwa ngokuba zii-acid ezinamafutha, i-omega 3, 6 kunye ne-9 ngamafutha alungileyo anokusetyenziswa kwifom yokongeza kwiifomsile ukulungiselela ukusetyenziswa kwazo kunye nokufumana izibonelelo zazo, nangona zikwafumaneka ekutyeni kweentlanzi zolwandle ezifana nesalmon, isardadi kunye netyhuna, nakwiimbewu zeoyile ezinjenge-walnuts, i-flaxseeds, ii-almonds kunye nee-chestnuts. Jonga imithombo ye-omega 3 kukutya.

Yenzelwe ntoni

Ukongezwa kwe-omega 3, 6 kunye ne-9 kunezibonelelo ezininzi, kubonisiwe:

• Ukuphucula ukukhula kunye nemisebenzi yengqondo, enjengememori kunye noxinzelelo;
• Uncedo lokwehlisa ubunzima bomzimba, ngokuphucula ukugcwala kwaye ubangele imeko ethe kratya;
• Ukulwa nezifo zentliziyo, ezinje ngokuhlaselwa yintliziyo kunye nokufa icala, nesifo seswekile;
• Lawula i-cholesterol ngokunciphisa i-cholesterol embi kunye ne-triglycerides kunye nokwandisa i-cholesterol efanelekileyo. Yazi ukuba amaxabiso anconywayo kuhlobo ngalunye lwecholesterol kufuneka abe yintoni
• Ukuphucula imood;
• Khusela i-osteoporosis;
• Gcina ulusu lwakho lusempilweni;
• Ukuphucula imisebenzi yokuzikhusela kunye nokuthintela iintlobo ezithile zomhlaza.

Ukufumana izibonelelo, kuyacetyiswa ukuba ii-acid ezinamafutha zilungelelaniswe emzimbeni, zityiwe, ukuze i-omega 3 ibe nobuninzi obukhulu, kuba ukugqitha kwe-omega 6 ngokunxulumene ne-omega 3 kunokubangela ingozi, njengokunyuka ukudumba emzimbeni.

Indlela yokuthatha

Ngokubanzi, idosi ekhuthazwayo ye-omega 3, 6 kunye ne-9 yokuncedisa yi-1 ukuya kwi-3 yeephilisi ngosuku. Nangona kunjalo, idosi eyimfuneko yala mafutha acid iyahluka kumntu ngamnye kwaye, ukongeza, iidosi ezikwiifomsile zinokwahluka ngokophawu, ke kuyacetyiswa ukuba ubonane nogqirha okanye isondlo malunga nomthamo ofanelekileyo. umntu ngamnye.

Kukwabalulekile ukukhumbula ukuba i-omega 3 yeyona nto ibaluleke kakhulu ekuncediseni kwaye kufuneka ibe nobungakanani obukhulu, njengoko i-omega 6 ifumaneka ngokulula ekutyeni kwaye i-omega 9 inokuveliswa ngumzimba.

Yiyo loo nto umntu efuna, ngokomndilili, ukusuka kwi-500 ukuya kwi-3000 mg ye-omega 3 ngosuku, isixa sayo, ngokomndilili, siphinda phindwe kabini se-mega 6 kunye ne-9. Ngapha koko, ezona zongezo zibonakalisiweyo zezo zinamanani aphezulu i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA) ekwakhiweni kwazo.

Iziphumo ebezingalindelekanga ezinokwenzeka

Ezinye zeziphumo ebezingalindelekanga eziphambili zokutya i-omega 3, 6 kunye ne-9 zinxulunyaniswa nokusetyenziswa kakhulu kwesongezelelo, kwaye inokuba yintloko, iintlungu zesisu, isicaphucaphu, urhudo kunye neenkqubo zokuvuvukala, ngakumbi xa kukho ukusetyenziswa gwenxa kwesongezelelo.

Bukela le vidiyo ilandelayo kwaye ubone indlela yokufumana i-omega 3 ekutyeni: