Omega 3 Kuchiza Kukhumudwa

Zamkati

• Omega 3 pakukhumudwa pambuyo pobereka
• Momwe mungatengere chowonjezera cha omega 3

Kuchuluka kwa zakudya zomwe zili ndi omega 3, komanso kumwa omega 3 mu makapisozi, ndizothandiza pothana ndi kuthana ndi kukhumudwa ndi nkhawa chifukwa kumathandizira kuwongolera kukhudzika mtima, potero kumachepetsa zipsinjo, kusokonezeka kwa tulo komanso kusowa chilakolako chogonana zomwe ndizofala kwa anthu omwe ali ndi nkhawa.

Omega 3 itha kukhala yothandiza kwambiri ngati mankhwala ochepetsa kupsinjika, kukhala njira yabwino yachilengedwe yolimbana ndi nkhawa komanso kukhumudwa. Komabe, ngati dotolo walimbikitsa kale kumwa mankhwalawa, simuyenera kusiya kumwa mankhwalawa inu osadziwa, koma kudyetsa zakudya zomwe mumadya omega 3 kudya nsomba zochulukirapo, nkhanu ndi nsomba zam'madzi zitha kukhala chithandizo chachilengedwe chothandizira chithandizo dotolo. Onani zitsanzo zambiri za zakudya zomwe zili ndi omega 3.

Omega 3 ndiyofunikira kuti ubongo ugwire bwino ntchito chifukwa pafupifupi 35% ya lipid yaubongo ndi ma polyunsaturated fatty acids omwe sangatuluke ndi thupi lomwe, ndipo kumwa kwake ndikofunikira.

Chifukwa chake, ndikofunikira kuyika ndalama pazakudya zomwe zili ndi mafuta abwino, monga omega 3, 6 ndi 9 chifukwa ali ndi zotsutsana ndi zotupa ndipo zimathandizira kuti madzi azisintha kwambiri komanso ntchito zamaubongo. Kuphatikiza apo, omega 3 fatty acids amawonjezeranso kutulutsa kwa serotonin, mahomoni okhudzana ndi kusangalala.

Omega 3 pakukhumudwa pambuyo pobereka

Kudya tsiku ndi tsiku zakudya zolemera mu omega 3, makamaka m'miyezi itatu yapitayi yamimba kumathandizira kukula kwa ubongo wa mwana, koma ngati mayi apitiliza kudya zakudyazi akabadwa amakhala ndi chiopsezo chochepa chokhala ndi vuto lakubereka.

Mwa amayi omwe amapezeka kale kuti ali ndi vuto la postpartum dokotala angawauze kuwonjezera pa chithandizo chamankhwala omwe ali ndi omega 3. Chowonjezera ichi sichowopsa ndipo chitha kugwiritsidwa ntchito ndi amayi omwe akuyamwitsa, koma sayenera kugwiritsidwa ntchito ndi amayi omwe ali ndi ziwengo za nsomba kapena nsomba.

Momwe mungatengere chowonjezera cha omega 3

Momwe mungagwiritsire ntchito omega 3 zowonjezerazo zikuyenera kuwonetsedwa ndi adotolo, koma kafukufuku wina akuti kudya kwa 1g tsiku lililonse. Chongani kabukuka mwa chimodzi mwazowonjezera izi mu Lavitan.

Onerani vidiyo yotsatirayi ndikuphunzirani momwe mungapezere omega 3 pachakudya: