Konke malunga ne-omega 3, 6 kunye ne-9

Umxholo

• Izibonelelo ze-omegas
• Ukutya okunotye kwi-omega 3, 6 kunye ne-9
• Nini ukuthatha isongezelelo

I-Omega 3 kunye ne-6 ziindidi ezilungileyo zamafutha, akhoyo kwiintlanzi ezifana nesalmon, isardadi okanye ityhuna kunye neziqhamo ezomisiweyo ezinje ngamandongomane, iiamangile okanye iicashews, umzekelo. Zibaluleke kakhulu ekuphuculeni amajoni omzimba, ukunciphisa i-cholesterol kunye ne-triglycerides kunye nokwandisa ukufunda kunye nememori.

I-Omega 9s, kwelinye icala, ayibalulekanga kuba iveliswa ngumzimba, kodwa ubudlelwane obulungileyo phakathi kwezi ntlobo zintathu zamanqatha buqinisekisa ukuba umzimba uhlala usempilweni, uthintela izifo ezifana nomhlaza, i-Alzheimer's okanye uxinzelelo, umzekelo.

Ke, ukugcina amanqanaba afanelekileyo e-omegas 3, 6 kunye ne-9 kunye nezibonelelo zempilo, ukongezwa kunokuba yinto elungileyo, ngakumbi kwabo bangazityiyo iintlanzi kabini ngeveki okanye kwimeko yemifuno.

Bukela le vidiyo ilandelayo kwaye wazi ezona ntlanzi zityebileyo kwi-omega 3:

Izibonelelo ze-omegas

Ukutya ukutya okunotye kwi-omegas 3,6 kunye ne-9 kuqinisekisa ukukhula kakuhle kwengqondo, inkqubo ye-nervous system kunye nokugcinwa kwempilo yamehlo, ukongeza ekuphuculeni ubhetyebhetye beenqanawa, kuthintela ukubetha. Ngokukodwa, uhlobo ngalunye lwe-omega lunezi zibonelelo zilandelayo:

• Omegas 3:ifunyenwe ngakumbi kwiintlanzi ezibandayo zamanzi ezifana nesalmon, echongwe njenge-fatty acids i-EPA, i-ALA kunye ne-DHA, ine-anti-inflammatory function kwaye ke inceda ekupheliseni iintlungu ezidibeneyo, ukongeza ekuthinteleni amanqatha egazini ekuqineni nasekubangeleni ukubetha . Ukutya okunotye kwi-omega 3 kunokunyanga kwaye kuthintele uxinzelelo.
• IOmegas 6: zichongwe nge-Acronyms AL kunye neAA, zikhona kumafutha emifuno afana namandongomane okanye amandongomane. Zibaluleke kakhulu ekwehliseni uxinzelelo lwegazi kunye ne-cholesterol, enegalelo ekwandiseni i-cholesterol elungileyo, eyi-HDL. Ukongeza kuyo yonke le nto, ikwaphucula ukungakhuseleki.
• Omega 9 -kukhoyo ekutyeni okunje ngeoyile ye-olive okanye i-almond, la mafutha abalulekile kulawulo lobushushu bomzimba, ukuvelisa iihomoni zesini ezinje nge-estrogen kunye neprogesterone, kunye negalelo ekwandeni kokufunxwa kweevithamini A, D, E kunye noK emzimbeni. Luhlobo lwamafutha aveliswa emzimbeni ukusuka ekuthathweni kwe-omega 3 kunye ne-omega 6.

Nangona zingamafutha avela kwimithombo eyahlukeneyo, kunye nemisebenzi ethile, lulwalamano oluhle phakathi kwabo oluqinisekisa indima yabo ekuphuculeni impilo.

Ukutya okunotye kwi-omega 3, 6 kunye ne-9

Ukunyusa inani lezi zondlo emzimbeni, ukongeza kwisongezelelo, ukutya i-omega 3, 6 kunye ne-9 yokutya kubalulekile. Khangela ukuba kukuphi ukutya okunotye kuhlobo ngalunye lwe-omega kule theyibhile ingezantsi:

Xa ukusetyenziswa kokutya okutyebileyo kwi-omega 6 kuphezulu kakhulu kunoko kucetyiswayo, kunokukhokelela kumngcipheko wesifo seswekile kunye nezifo zentliziyo, kwaye kuyacetyiswa ukuba utye ngaphezulu omega 3 ukuyilinganisela.

Nini ukuthatha isongezelelo

Izongezelelo eziqulathe i-omega 3, 6 kunye ne-9 zinokuthathwa nangubani na, nangona kunjalo, idosi ye-omega nganye ixhomekeke kwiimfuno zakho zesondlo okanye ukusilela, uhlobo lokutya okutyayo okanye udidi lwesifo ekuthethwa ngaso.

Bukela le vidiyo ilandelayo kwaye ubone izibonelelo zokuthatha i-omega 3 ekukhulelweni nasebuntwaneni:

Ezinye zezona ziphumo ziphambili zokusebenzisa i-omega 3, 6 kunye ne-9 zinokwenzeka ngenxa yokuthatha ngaphezulu kwedosi yansuku zonke ekhuthazwayo kwaye inokubandakanya intloko, iintlungu zesisu, isicaphucaphu, urhudo kunye neenkqubo zokuvuvukala. Ukongeza, ezi zongezelelo zinokungcamla ukungathandeki kwintlanzi, kunokubangela ukuphefumla kakubi, ukugaya ukutya okungafunekiyo, isicaphucaphu, izitulo ezikhululekileyo kunye nerhashalala.