Kodi Omega 3, 6 ndi 9 amagwiritsidwa ntchito bwanji komanso momwe angatengere

Zamkati

• Ndi chiyani
• Momwe mungatenge
• Zotsatira zoyipa

Omega 3, 6 ndi 9 amatumikirabe mawonekedwe am'magazi ndi dongosolo lamanjenje, kutsitsa kolesterolini yoyipa, kumawonjezera cholesterol yabwino, kupewa matenda amtima, kuphatikiza pakukula bwino, kukonza chitetezo chamthupi.

Ngakhale imapezeka mosavuta mu nsomba ndi ndiwo zamasamba, zowonjezerazo zitha kuwonetsedwa kuti zithandizire kuti ubongo ugwire bwino ntchito komanso ngakhale ana, kuti athandizire kusasitsa kwamanjenje pakakhala kusagwira ntchito, mwachitsanzo.

Amadziwikanso kuti mafuta ofunikira, omega 3, 6 ndi 9 ndi mafuta abwino omwe amatha kugwiritsidwa ntchito mu mawonekedwe owonjezera mu makapisozi kuti azitha kugwiritsa ntchito ndikupeza zabwino zawo, ngakhale amapezekanso muzakudya za nsomba zam'madzi monga salmon, sardines ndi tuna, komanso mumbeu zamafuta monga mtedza, nthakisi, maamondi ndi mabere. Onani komwe omega 3 adachokera.

Ndi chiyani

Zowonjezera za omega 3, 6 ndi 9 zili ndi maubwino angapo, kuwonetsedwa ngati:

• Kupititsa patsogolo chitukuko ndi ntchito za ubongo, monga kukumbukira ndi kusinkhasinkha;
• Thandizani kuti muchepetse kunenepa, powonjezera kukhuta ndikukhala ndi mawonekedwe ambiri;
• Kulimbana ndi matenda amtima, monga matenda a mtima ndi sitiroko, ndi matenda ashuga;
• Chepetsani cholesterol pochepetsa cholesterol choipa ndi triglycerides ndikuwonjezera cholesterol yabwino. Dziwani zomwe zoyenera pamtundu uliwonse wa cholesterol ziyenera kukhala;
• Sinthani malingaliro;
• Pewani kufooka kwa mafupa;
• Sungani khungu lanu lathanzi;
• Kupititsa patsogolo chitetezo cha mthupi komanso kupewa mitundu ina ya khansa.

Kuti mupindule, ndikulimbikitsidwa kuti mafuta amcherewa azikhala olimba mthupi, kudyedwa, kotero kuti omega 3 ichulukire, chifukwa kuchuluka kwa omega 6 mokhudzana ndi omega 3 kumatha kubweretsa mavuto, monga kuchuluka kwa yotupa thupi.

Momwe mungatenge

Nthawi zambiri, mlingo woyenera wa omega 3, 6 ndi 9 supplement ndi 1 mpaka 3 makapisozi patsiku. Komabe, mlingo woyenera wamafuta amcherewa umasinthasintha kwa munthu aliyense, komanso, kuchuluka kwa makapisozi kumatha kusiyanasiyana kutengera mtunduwo, chifukwa chake tikulimbikitsidwa kuti mukafunse dokotala kapena wazakudya kuti adziwe za mlingo woyenera. kwa munthu aliyense.

Ndikofunikanso kukumbukira kuti omega 3 nthawi zambiri ndiyofunikira kwambiri pakuwonjezera ndipo iyenera kukhala yochulukirapo, popeza omega 6 imapezeka mosavuta pachakudya ndipo omega 9 amatha kupanga ndi thupi.

Chifukwa chake, munthu amafunika, pafupifupi, kuchokera ku 500 mpaka 3000 mg ya omega 3 patsiku, kuchuluka kwake kuli, pafupifupi, kuwirikiza kawiri kwa mega 6 ndi 9. Kuphatikiza apo, zowonjezera zowonetsedwa ndizomwe zimakhala ndi eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) momwe amapangidwira.

Zotsatira zoyipa

Zina mwazovuta zoyipa omega 3, 6 ndi 9 zimakhudzana kwambiri ndi kumwa mopitilira muyeso, ndipo zimatha kupweteka mutu, kupweteka m'mimba, nseru, kutsekula m'mimba komanso kuwonjezeka kwamatenda, makamaka pakudya kwambiri.

Onani vidiyo yotsatirayi ndikuwonanso momwe mungapezere omega 3 pachakudya: