Funsani Dokotala Wazakudya: Ubwino Wowonjezera Mafuta a Nsomba vs. Kudya Nsomba

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Q: Kodi ubwino wamafuta a nsomba ndi wofanana ndi kudya nsomba? Nanga bwanji mafuta a flaxseed; ndi zabwino ngati zimenezo?

Yankho: Ubwino wathanzi potenga zowonjezera zamafuta a nsomba ndizofanana ndi zomwe mumapeza podya mafuta ofunikira mu nsomba. Malinga ndi kafukufuku wina wa mu 2007 wopangidwa ndi katswiri wodziwika bwino padziko lonse wa omega-3 Dr. Bill Harris, thupi lanu limayamwa mafuta awiri athanzi (EPA ndi DHA) omwe amapezeka mu nsomba zonenepa komanso m'mafuta owonjezera a nsomba mofanana, mosasamala kanthu kuti mumawapeza bwanji. (kudya vs. zowonjezera). Iyi ndi nkhani yabwino kwa anthu omwe sakonda nsomba kapena samadya nsomba zambiri zamafuta.

Ziphuphu, kumbali inayo, ndi nkhani ina. Mafuta a omega-3 omwe amapezeka mu flaxseed, alpha-linolenic acid (ALA), amadziwika ngati mafuta afupiafupi a omega-3, pomwe mafuta ena a omega-3 monga EPA ndi DHA (sindidzakubalani ndi mayina awo asayansi. ) ndi mafuta amtundu wa omega-3. EPA ndi DHA zimapezeka mu nsomba zamafuta monga saumoni komanso zowonjezera mafuta zamafuta. Pomwe ndi kotheka kusintha ALA kukhala EPA, kutembenuka kumeneku mthupi sikugwira bwino ntchito ndipo kumakhala ndi zotchinga pamsewu. Ndipo malinga ndi kafukufuku watsopano, ndizosatheka kusintha ALA kukhala molekyulu yayitali kwambiri ya DHA.

Ndiye, kodi izi zikutanthauza chiyani kwa inu? Kwenikweni, muyenera kukhala ndi cholinga chopeza mafuta ochepa a omega-3 mwachidule- (ALA) komanso kutalika (EPA ndi DHA), chifukwa onse ali ndi thanzi labwino. Koma ngakhale mutanyamula ALA zochuluka motani, sizingapangitse kuti musapeze zokwanira (kapena zilizonse) EPA kapena DHA. Ili lakhala vuto lalikulu kwa osadya nyama, omwe nthawi zambiri amawonjezera zakudya zawo ndi mafuta a fulakesi kuti athetse kusowa kwamafuta omega-3 azakudya zawo. Popeza tikudziwa kuti iyi si njira yabwino, wodya zamasamba angachite chiyani?

Ndikupangira kuti omwe amadya zamasamba apeze chowonjezera cha DHA chowonjezera. Chodabwitsa n'chakuti, mafuta omwe ali mumafuta a nsomba samapangidwa ndi nsomba. Amapangidwa ndi algae. Nsomba zimadya ndere, omega-3s amasungidwa mu nsomba, ndiyeno timadya nsombazo. Ngati ndinu wosadya nyama, ingoyang'anirani zamankhwala zamasamba za DHA. Thupi lanu limasinthira zina za DHA kubwerera ku EPA yofupikirako, ndipo mudzakhala ndi mabowo anu onse a omega-3 ataliatali.

Kumanani ndi Dotolo: Mike Roussell, PhD

Wolemba, wokamba nkhani, komanso mlangizi wazakudya Mike Roussell, PhD ali ndi digiri ya bachelor mu biochemistry kuchokera ku Hobart College komanso udokotala pazakudya kuchokera ku yunivesite ya Pennsylvania State. Mike ndi amene anayambitsa Naked Nutrition, LLC, kampani yopanga ma multimedia yomwe imapereka mayankho azaumoyo kwa ogula ndi akatswiri pamakampani kudzera pa ma DVD, mabuku, ma ebook, mapulogalamu amawu, nkhani zamakalata pamwezi, zochitika pompano, ndi mapepala oyera. Kuti mudziwe zambiri, onani blog yotchuka ya Dr. Roussell yazakudya ndi zakudya, MikeRoussell.com.

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