Omega 3 ali ndi pakati: maubwino ndi momwe ungagwiritsire ntchito
Zamkati
- Ubwino waukulu
- Nthawi yoti mutenge omega 3 supplement mukakhala ndi pakati
- Komwe mungapeze omega 3 ndi momwe mungagwiritsire ntchito
- Zakudya zolemera mu omega 3
Kudya tsiku ndi tsiku kwa omega 3 panthawi yapakati kumatha kupereka zabwino kwa mwana ndi mayi, popeza michere iyi imathandizira ubongo wamwana ndi makulidwe owonera, kuwonjezera pakuchepetsa chiwopsezo cha azimayi kukhala ndi nkhawa panthawi yapakati komanso zovuta zina.
Izi ndichifukwa choti omega 3 imagwira ntchito zingapo mthupi, monga kuyendetsa oksijeni, kusungira mphamvu, kuwongolera kuthamanga kwa magazi komanso kuyankha kwamthupi kotupa, kuphatikizaponso pakuchita nawo coagulation.
Zakudya zina zokhala ndi michere iyi ndi nsomba, nsomba ndi sardini, komabe palinso zowonjezera m'mapilisi komanso ma multivitamini oyembekezera omwe amaphatikizaponso omega 3 momwe amapangidwira.
Ubwino waukulu
Ubwino waukulu wodya omega 3 panthawi yapakati ndi awa:
- Kuchepetsa chiopsezo chobadwa msanga, popeza michere iyi imathandizira kuwongolera ma prostaglandins, omwe ndi zinthu zomwe zimalumikizidwa ndi kubadwa msanga;
- Pangani mwanayo kukhala wanzeru, chifukwa mafutawa acid ndi gawo lofunikira pakupanga ubongo wamwana ndi dongosolo lamanjenje, makamaka kuyambira trimester yachiwiri yapakati komanso pazaka zotsatira;
- Muzikonda thanzi la mwanayo, chifukwa michere iyi imapezeka mu diso, pofunikira pakukula kwamasomphenya;
- Kuchepetsa chiopsezo cha mphumu mwa mwana, makamaka akuwonetsedwa kwa azimayi omwe ali ndi vuto lotere m'banja;
- Kuchepetsa chiopsezo cha pre-eclampsia, chifukwa ili ndi zinthu zotsutsana ndi zotupa zomwe zimathandiza kutambasula mitsempha yamagazi ndikuwongolera kuyenda;
- Kuchepetsa chiopsezo cha kukhumudwa pambuyo pobereka, chifukwa amayi amatumiza mafuta ochulukirapo kwa mwana omwe sanapangidwe ndi thupi ndipo amafunika kumudya. Kutsika kwa omega 3 kumatha kukulitsa chizolowezi cha kukhumudwa kapena kusokonekera kwa ubongo.
Kuti mukwaniritse zabwino zonsezi ndikulimbikitsidwa kudya zakudya zokhala ndi omega 3 tsiku lililonse, koma kuthekera kwina ndikutenga makapisozi a omega 3 omwe angasonyezedwe ndi dokotala kapena katswiri wazakudya. Pamene ubongo wa mwana ukupitilira kukula atabadwa, chisamaliro ichi chimafunikanso panthawi yoyamwitsa.
Onani izi ndi maubwino ena a omega 3 muvidiyo yotsatirayi:
Nthawi yoti mutenge omega 3 supplement mukakhala ndi pakati
Kugwiritsa ntchito omega 3 zowonjezerako kuyenera kulimbikitsidwa ndi dokotala kapena katswiri wazakudya, komabe amayi onse apakati atha kupindula.
Chowonjezera ichi chiyenera kutengedwa molingana ndi upangiri waukadaulo womwe mwawonetsa, komabe, palimodzi, kapisozi 1 kapena 2 wa omega 3 atha kugwiritsidwa ntchito nthawi yapakati komanso yoyamwitsa. Pankhani yokhala multivitamin kwa amayi apakati, nthawi zambiri mlingo woyenera udawonetsedwa kale.
Kuchuluka kwa omega 3 komwe mutha kudya patsiku ndi 3g, ndikofunikira kulingalira kuchuluka kwa michere yomwe ilipo muzakudya ndi zowonjezera zomwe mumadya.
Komwe mungapeze omega 3 ndi momwe mungagwiritsire ntchito
Gwero labwino kwambiri la omega 3 ndi nsomba zochokera m'madzi ozizira komanso ozama, monga nsomba zam'madzi, nsomba ndi nsomba. Magwero ena ndi mafuta a linseed kapena mbewu zake, avocado ndi mafuta oyambira madzulo, mwachitsanzo. Onani zitsanzo zina za zakudya zokhala ndi omega 3.
Chifukwa chake, kuyambira pa trimester yoyamba ya mimba komanso nthawi yonse yoyamwitsa, chakudya cha mayi chiyenera kukhala ndi 300 mg ya DHA pakudya kwake tsiku ndi tsiku, komwe kumafanana ndi supuni 2 zamafuta a fulakesi patsiku kapena magalamu 200 a nsomba.
Kwa ana omwe samayamwitsidwa ndipo amangodyetsedwa m'botolo, itha kukhala njira yabwino yogwiritsira ntchito mkaka ndi EPA, DHA ndi ALA omwe ndi mitundu ya omegas 3.
Onerani vidiyo yotsatirayi ndikuwona nsomba zomwe zili ndi omega 3:
Zakudya zolemera mu omega 3
Tebulo lotsatirali likuwonetsa chitsanzo cha mndandanda wamasiku atatu omwe mayi wapakati angatsatire kuti awonetsetse kuti omega 3 akuyenera:
| Tsiku 1 | Tsiku 2 | Tsiku 3 | |
| Chakudya cham'mawa | Galasi limodzi la madzi a lalanje + 1 kapeke ndi mbewu za chia ndi tchizi ta ricotta + 1 lalanje | Magawo awiri a mkate ndi tchizi, magawo awiri a phwetekere ndi magawo awiri a avocado + 1 tangerine | 1 chikho cha chimanga chonse ndi 1 chikho cha mkaka wosenda + 20 g wa zipatso zouma + 1/2 nthochi yodulidwa mu magawo |
| Zakudya zoziziritsa kukhosi m'mawa | Phukusi limodzi la opanga mchere okhala ndi guacamole yokometsera | 1 mtsuko wa gelatin ndi 1 apulo | 1 tangerine + 6 mtedza |
| Chakudya chamadzulo | Pasitala wokhala ndi chidutswa chimodzi cha nsomba zamchere ndi maolivi + letesi, phwetekere ndi saladi wa nkhaka wothira supuni 1 ya mafuta a fulakesi + 1 mango | 1 wokulunga wokutidwa ndi tuna ndi phwetekere msuzi, anyezi ndi tsabola + saladi wobiriwira wothira supuni imodzi ya mafuta a fulakesi + 1 chikho cha strawberries | 2 sardines wokazinga limodzi ndi supuni 2 za mpunga ndi supuni 2 za nyemba + 1 coleslaw wokhala ndi kaloti wothira supuni imodzi yamafuta opaka + magawo awiri a chinanazi |
| Chakudya chamasana | 1 chikho cha oats wokutidwa ndi mkaka wa amondi + supuni 1 ya nthaka flaxseed | 200 mL wa vitamini vitamini + supuni 2 za oats + supuni 1 ya mbewu za chia | 1 yogurt yokhala ndi supuni 1 ya fulakesi + 1/2 chikho cha zipatso |
Zomwe zimaphatikizidwa pazosankhazi zimasiyana malinga ndi msinkhu, jenda, zolimbitsa thupi komanso ngati muli ndi matenda aliwonse omwe ali nawo kapena ayi, chofunikira ndikuti mupeze chitsogozo kwa katswiri wazakudya kuti kuwunika kwathunthu kuchitike komanso dongosolo lazakudya mogwirizana ndi zosowa zikujambulidwa zosowa zanu.
Chosangalatsa
Kuonera Makanema Osiyanasiyana Atha Kutsimikizira Kuti Ndinu Ochenjera Kuposa Aliyense