Zonse za omega 3, 6 ndi 9

Zamkati

• Ubwino wa omegas
• Zakudya zokhala ndi omega 3, 6 ndi 9
• Nthawi yoti mutenge zowonjezera

Omega 3 ndi 6 ndi mitundu yabwino yamafuta, yomwe imapezeka mu nsomba ngati salimoni, sardine kapena tuna ndi zipatso zouma monga mtedza, ma almond kapena ma cashews, mwachitsanzo. Ndizofunikira kwambiri pakukweza chitetezo cha mthupi, kutsitsa cholesterol ndi triglycerides ndikuwonjezera kuphunzira ndi kukumbukira.

Omega 9s, si mbali yofunikira chifukwa amapangidwa ndi thupi, koma ubale wabwino pakati pa mitundu itatu ya mafuta umatsimikizira kuti thupi limakhalabe ndi thanzi, kupewa matenda monga khansa, Alzheimer's kapena kukhumudwa, mwachitsanzo.

Chifukwa chake, kuti mukhale ndi omegas 3, 6 ndi 9 okwanira komanso phindu lawo pazaumoyo, othandizira akhoza kukhala njira yabwino, makamaka kwa iwo omwe samadya nsomba kawiri pamlungu kapena kwa anthu osadya nyama.

Onerani vidiyo yotsatirayi ndikudziwani za nsomba zolemera kwambiri mu omega 3:

Ubwino wa omegas

Kudya zakudya zokhala ndi omegas 3,6 ndi 9 kumatsimikizira kukula kwa ubongo, dongosolo lamanjenje komanso kusamalira thanzi lamaso, kuwonjezera pakukonzanso kusinthasintha kwa zotengera, kupewa zikwapu. Makamaka, mtundu uliwonse wa omega uli ndi maubwino awa:

• Kandachime 3: Am I Mumiyoyomwe imapezeka makamaka mumadzi ozizira monga saumoni, omwe amadziwika kuti fatty acids EPA, ALA ndi DHA, ali ndi ntchito yotsutsana ndi zotupa motero amathandizira kuthana ndi ululu wamagulu, kuphatikiza pakupewa mafuta m'magazi kuti asaumirire ndikupangitsa infarction kapena stroke . Chakudya cholemera mu omega 3 chitha kuthandizanso komanso kupewa kupsinjika.
• Kandachime 6: Am I Mumiyo omwe amadziwika ndi zilembo za AL ndi AA, amapezeka m'mafuta azamasamba monga mtedza kapena mtedza. Ndizofunikira kwambiri pakuchepetsa kuthamanga kwa magazi ndi cholesterol, zomwe zimapangitsa kuti mafuta azikhala bwino, omwe ndi HDL. Kuphatikiza pa zonsezi, zimathandizanso chitetezo chamthupi.
• Omega 9 - amapezeka pazakudya monga mafuta a maolivi kapena amondi, mafutawa ndiofunikira pakukhazikika kwa kutentha kwa thupi, kupanga mahomoni ogonana monga estrogen ndi progesterone, ndikuthandizira kukulitsa kwakumwa kwa mavitamini A, D, E ndi K m'thupi. Ndi mtundu wamafuta opangidwa mthupi kutengera omega 3 ndi omega 6.

Ngakhale ndi mafuta ochokera kuzinthu zosiyanasiyana, komanso ndi ntchito zina, ndi ubale wabwino pakati pawo womwe umatsimikizira gawo lawo pakukweza thanzi.

Zakudya zokhala ndi omega 3, 6 ndi 9

Kuchulukitsa kuchuluka kwa michere iyi m'thupi, kuphatikiza pakuwonjezera, kudya omega 3, 6 ndi 9 zakudya ndizofunikira. Pezani kuti ndi zakudya ziti zomwe zili ndi mtundu uliwonse wa omega patebulopo:

Kudya zakudya zokhala ndi omega 6 kwakukulu kwambiri kuposa zomwe zikulimbikitsidwa, kumatha kubweretsa chiopsezo chowonjezeka cha matenda ashuga komanso matenda amtima, ndipo tikulimbikitsidwa kuti tidye omega 3 wochulukirapo.

Nthawi yoti mutenge zowonjezera

Zowonjezera zomwe zili ndi omega 3, 6 ndi 9 zitha kutengedwa ndi aliyense, komabe, kuchuluka kwa omega iliyonse kumadalira zosowa zanu kapena zosowa zanu, mtundu wa chakudya chomwe mumadya kapena mtundu wa matenda omwe mukukambirana.

Onani vidiyo yotsatirayi ndikuwona zabwino zake zotenga omega 3 mukakhala ndi pakati komanso muli mwana:

Zina mwazovuta zoyipa omega 3, 6 ndi 9 zitha kuchitika chifukwa chakumwa mopitilira muyeso watsiku ndi tsiku ndipo zimatha kupweteketsa mutu, kupweteka m'mimba, nseru, kutsekula m'mimba komanso njira zowotchera. Kuphatikiza apo, zowonjezera izi zimatha kulawa zosasangalatsa, zingayambitse kununkha, kusadya bwino, nseru, mipando yotayirira komanso zidzolo.