I-Omega 3 ivuselela uBongo kunye neMemori

Umxholo

• Uyisebenzisa kanjani i-Omega 3 ukukhuthaza iMemori
• Nini ukuthatha isongezelelo se-omega 3
• Okunye ukutya kwememori

I-Omega 3 iphucula ukufunda kuba yindawo ye-neurons, enceda ukukhawulezisa iimpendulo zengqondo. Le fatty acid inefuthe elihle kwingqondo, ngakumbi kwimemori, yenza ukuba kube lula ukufunda ngokukhawuleza.

Amanqanaba aphakamileyo e-omega 3 ahambelana nokufunda okungcono kunye nenkumbulo, kunye neengxaki zokuziphatha ezingaphantsi. Nangona ayinguye wonke umntu onobunzima bokugxila ekuswelekeni kwe-omega 3 fatty acids, ukusilela kwesi sondlo kunganxulumana ngqo neengxaki zokuqwalaselwa kunye nokufunda.

Uyisebenzisa kanjani i-Omega 3 ukukhuthaza iMemori

Eyona ndlela yokuphucula ukusebenza kwengqondo kukuba nokutya okunezakha-mzimba kunye nokusetyenziswa rhoqo kwentlanzi kunye nokutya kwaselwandle, kuqinisekisa iimfuno zemihla ngemihla ze-omega 3. Ke ngoko, kuyacetyiswa ukuba kutyiwe ukutya okutyebileyo kule fatty acid ibalulekileyo mihla le, enje:

• Intlanzi: I-tuna, isardadi, isalmon, itrout, itilapia, herring, anchovies, mackerel, ikhowudi;
• Iziqhamo: Amandongomane; i-chestnut, iiamangile;
• Imbewu: chia kunye neflakisi;
• Ikhowudi yeoyile yesibindi. Fumana izibonelelo zeoyile yesibindi secod.

Ngokwe-World Health Organisation, idosi yemihla ngemihla ye-omega 3 yabantu abadala yi-250 mg, kwaye ebantwaneni iyi-100 mg kwaye le mali inokufezekiswa ngokusetyenziswa kwentlanzi kunye nokutya kwaselwandle amaxesha ama-3 ukuya kwayi-4 ngeveki.

Nini ukuthatha isongezelelo se-omega 3

Xa kungenakwenzeka ukuba utye iintlanzi ngale nto okanye xa kukho ukungabikho kwe-omega 3 kufunyaniswe kuvavanyo lwegazi oluthile, oluceliwe ngugqirha, kunokuboniswa ukusebenzisa izongezo ze-omega 3 kwiifomsile, ezinokuthengwa ezikhemesti , iivenkile ezithengisa iziyobisi nezinye iivenkile ezinkulu. Kodwa ukwenza olu ncediso kubalulekile ukuba ube nogqirha okanye ingcali yesondlo ukuze ingonakalisi impilo.

Okunye ukutya kwememori

Ukusela iti eluhlaza imini yonke ikwalisicwangciso esiliqili sokuphucula inkumbulo kunye noxinzelelo. Jonga eminye imizekelo yokutya okunceda ukuphucula inkumbulo kunye nokunyusa ingqondo kule vidiyo: