Zopindulitsa za 12 zabwino za omega 3

Zamkati

• 8. Zimasintha kugwira ntchito kwa ubongo
• 9. Imalepheretsa matenda a Alzheimer's
• 10. Zimasintha khungu
• 11. Amayang'anira kuchepa kwa chidwi ndi kusachita chidwi
• 12. Zimasintha kugwira ntchito kwa minofu
• Zakudya zokhala ndi omega 3
• Ubwino wa omega 3 wokhala ndi pakati
• Kuchuluka kwa tsiku ndi tsiku

Omega 3 ndi mtundu wamafuta abwino omwe ali ndi mphamvu yotsutsa-yotupa, chifukwa chake, atha kugwiritsidwa ntchito kuletsa mafuta a cholesterol ndi magazi kapena kupewa matenda amtima ndi am'magazi, kuwonjezera pakupititsa patsogolo kukumbukira ndikutulutsa.

Pali mitundu itatu ya Omega 3: ndi fulakesi. Kuphatikiza apo, omega 3 itha kugwiritsidwanso ntchito pama supplements monga ma capsule, omwe amagulitsidwa m'masitolo, malo ogulitsa mankhwala ndi malo ogulitsira zakudya.

8. Zimasintha kugwira ntchito kwa ubongo

Omega 3 ndichinthu chofunikira kwambiri pantchito zamaubongo, popeza 60% yaubongo imapangidwa ndi mafuta, makamaka omega 3. Chifukwa chake, kusowa kwa mafutawa kumatha kuphatikizidwa ndi kuchepa kwa kuphunzira kapena kukumbukira.

Chifukwa chake, kuwonjezera kumwa omega 3 kumatha kuteteza ma cell aubongo powonetsetsa kuti ubongo ukugwira ntchito bwino, kukonza kukumbukira ndi kulingalira.

9. Imalepheretsa matenda a Alzheimer's

Kafukufuku wina akuwonetsa kuti kumwa omega 3 kumatha kuchepetsa kukumbukira kukumbukira, kusowa chidwi komanso zovuta zamaganizidwe, zomwe zimachepetsa chiopsezo chokhala ndi Alzheimer's, pokweza magwiridwe antchito amitsempha yamaubongo. Komabe, maphunziro owonjezera amafunikira kuti atsimikizire izi.

10. Zimasintha khungu

Omega 3, makamaka DHA, ndi gawo la maselo akhungu, omwe amayang'anira thanzi la nembanemba yosungitsa khungu lofewa, losungunuka, losinthasintha komanso lopanda makwinya. Chifukwa chake, pakudya omega 3 ndizotheka kukhalabe ndi khungu komanso thanzi.

Kuphatikiza apo, omega 3 imathandizira kuteteza khungu kuti lisawonongeke dzuwa lomwe lingayambitse ukalamba, chifukwa limakhala ndi mphamvu ya antioxidant.

11. Amayang'anira kuchepa kwa chidwi ndi kusachita chidwi

Kafukufuku wambiri akuwonetsa kuti kuchepa kwa omega 3 kumalumikizidwa ndi vuto la chidwi cha kuchepa kwa chidwi (TDHA) mwa ana ndikuti kuchuluka kwa omega 3, makamaka EPA, kumatha kuchepetsa zizindikilo za matendawa, kuthandizira kukonza chidwi, kumaliza ntchito ndikuchepetsa kusakhudzidwa, kusakhudzidwa , kupsa mtima ndiukali.

12. Zimasintha kugwira ntchito kwa minofu

Zowonjezera za Omega 3 zitha kuthandiza kuchepetsa kutupa kwaminyewa komwe kumachitika chifukwa cha masewera olimbitsa thupi, kufulumizitsa kuchira kwa minofu ndikuchepetsa kupweteka mukamaphunzira.

Omega 3 imathandizanso kukonza magwiridwe antchito ndikuwonjezera magwiridwe antchito pamaphunziro, kuwonjezera pakufunika kothandiza kuyambitsa zochitika zolimbitsa thupi kapena anthu omwe amalandila chithandizo chamankhwala, monga chithandizo chamankhwala kapena kukonzanso mtima.

Dziwani zambiri za zabwino za omega 3 muvidiyo yotsatirayi:

Zakudya zokhala ndi omega 3

Gwero lalikulu la omega 3 mu zakudya ndi nsomba zam'madzi, monga sardines, tuna, cod, dogfish ndi saumoni. Kuphatikiza pa iwo, michere iyi imapezekanso munthawi monga chia ndi flaxseed, chestnuts, walnuts ndi maolivi.

Zina mwazomera, mafuta a fulakesi ndi chakudya cholemera kwambiri ku omega-3, ndipo kugwiritsa ntchito kwake anthu omwe amadya zamasamba ndikofunikira kwambiri. Onani mndandanda wathunthu wazakudya zomwe zili ndi omega 3.

Ubwino wa omega 3 wokhala ndi pakati

Kuonjezeranso kuti omega 3 ali ndi pakati atha kulimbikitsidwa ndi azachipatala, chifukwa amalepheretsa kubadwa msanga komanso kumakulitsa kukula kwa mitsempha ya mwana, ndipo kwa ana asanakwane kuwonjezeraku kumawonjezera luso lakumvetsetsa, popeza kudya mafuta ochepa kumalumikizidwa ndi IQ yotsika ya khanda.

Omega supplementation panthawi yoyembekezera imabweretsa zabwino monga:

• Pewani kukhumudwa kwa amayi;
• Amachepetsa chiopsezo cha pre-eclampsia;
• Kuchepetsa milandu ya kubadwa msanga;
• Amachepetsa chiopsezo cha kuchepa kwa mwana;
• Amachepetsa chiopsezo chokhala ndi autism, ADHD kapena zovuta kuphunzira;
• Kuchepetsa chiopsezo cha chifuwa ndi mphumu mwa ana;
• Kukula kwabwino kwa mitsempha mwa ana.

Zowonjezera ndi omega 3 zitha kuchitidwanso panthawi yoyamwitsa kuti akwaniritse zosowa za mayi ndi mwana, ndipo ziyenera kuchitidwa malinga ndi upangiri wazachipatala.

Onani mu kanemayu pansipa zaubwino wogwiritsa ntchito omega 3 mukakhala ndi pakati komanso muli mwana:

Kuchuluka kwa tsiku ndi tsiku

Mlingo woyenera wa omega 3 tsiku lililonse umasiyanasiyana malinga ndi zaka, monga tawonetsera pansipa:

• Makanda kuyambira miyezi 0 mpaka 12: 500 mg;
• Ana a zaka 1 mpaka 3: 700 mg;
• Ana azaka zapakati pa 4 mpaka 8: 900 mg;
• Anyamata azaka 9 mpaka 13: 1200 mg;
• Atsikana azaka 9 mpaka 13: 1000 mg;
• Akuluakulu ndi okalamba: 1600 mg;
• Azimayi achikulire ndi okalamba: 1100 mg;
• Amayi apakati: 1400 mg;
• Amayi oyamwitsa: 1300 mg.

Ndikofunika kukumbukira kuti mu omega 3 zowonjezera mu makapisozi kusakanikirana kwawo kumasiyana malinga ndi wopanga, chifukwa chake, zowonjezera zingalimbikitse mapiritsi 1 mpaka 4 patsiku. Mwambiri, cholemba cha omega-3 chowonjezera chimakhala ndi kuchuluka kwa EPA ndi DHA pamalopo, ndipo ndi kuchuluka kwa mfundo ziwirizi zomwe zimayenera kupereka ndalama zonse patsiku, zomwe zafotokozedwa pamwambapa. Onani chitsanzo cha omega-3 chowonjezera.