Omega-3: chii chinobatsira? Omega-3 mafuta acids kupfuura kubatsira ehupfumi, ndedzipi zvokudya zvine

Fashion nokuti mararamiro utano - ichi zvakanaka kwazvo, asi regai pamusoro-vanoshingaira. Somuenzaniso, kudzingirira imwe chezvinodhaka vose zvichibvira mavhitaminzi. Kunyanya kazhinji akataura vanonzi naOmega-3, -6, -9 rokupedzisira mashoma apfuura. Ivo vose saka zvakakodzera kuti muviri wedu, akafanana Omega-3? Chii chinobatsira kutora mafuta acids uye vakanzi?

Ndezvipi unsaturated mafuta acids?

Tose tinoziva kuti zvigadzirwa ane Mapato matatu chikuru muviri: mapuroteni, kwemafuta uye makabhohaidhiretsi. Asi kwete vose vanoziva zvavari anobatsira kana zvinokuvadza. Mapuroteni uye makabhohaidhiretsi ndiwo Dzokuvaka masero akawanda mumuviri wedu, achivaita chinokosha. Asi mafuta tinoona sechinhu basa zvachose, uye kunyange hunokuvadza (kufuta, atherosclerosis uye zvichingodaro.) Kuti runako uye utano. Asi nei, zvino, isu vanachiremba vanokurudzira mishonga zvakadai mafuta hove kana naOmega-3? mutengo wavo pasi, uye isu kazhinji hanya navo.

Chokutanga, nokuti mafuta - zviri simba kuchengeterwa muviri. nhamba dzavo zvokudya utano hwevanhu hakufaniri asingasviki 40%. Uye kunze, ivo inotonhorera svikiro nokuda masero, kwavo maererano vari synthesized yeimwe akawanda zvakakodzera kuti chakaipa nokushanda kwenhengo nhengo dzose uye hurongwa.

Asi avo zvainoita mafuta muviri zvakasiyana chaizvo. An overabundance kuti zvine mafuta acids zviri zvokudya dzemhuka mavambo, zvinotungamirira zvirwere kumwoyo uye kufutisa, uye kushaya kwavo - kusvikira yakaoma bvudzi uye ganda, lethargy uye mukuru kushatirwa, kuora mwoyo.

Polyunsaturated mafuta acids akadai Omega-3, Omega-6 uye -9, zvinokosha utano hwedu. Ivo vanobatanidzwa namakemikari akawanda pezvakaitwa mumuviri. Asi chinokosha sezvo vakawanda vasisina, zvinonzi seva Omega-3. chii zvinobatsira kuzvishandisa - zvakanakisisa kuziva vakadzi pamuviri uye vanaamai vechiduku.

Ndezvipi zvakanakira Omega-3?

Polyunsaturated mafuta acids Omega-3 rinonyatsooneka chaizvo nokushanda vakadaro mashandiro uye mugadziriro muviri:

• Kumwoyo. Enough izvi zvinhu chendangariro zvinoitika azvipire remafuta akawandisa muropa, kureva lowers "zvakaipa", iyo rakachengetedzwa pamasvingo tsinga. Uyewo, kushandisa naOmega-3 mukurapa matambudziko cardiac kunoderedza ngozi thrombus inotungamirwa, zvichiita midziyo yakawanda Zvinokosha zvakaisvonaka uye vakashinga.
• Zvetsandanyama nemapfupa hurongwa. Unsaturated mafuta acids vari naOmega-3, Omega-6 kukurudzira nani digestibility calcium, nokudaro kusimbisa pfupa, achidzivirira pamusoro osteoporosis. Omega-3 uyewo chinodzivirira majoini, achivaita zvakawanda Mobile, kureva, kunotadzisa yemajoini uye ayo dzakasiyana.
• Tsinga. Refu kushayikwa naOmega-3 ari munhu kudya akashatirwa kutaurirana pakati masero etsinga muuropi unounza kukura kwezvirwere zvakadai chisingaperi kurukutika, kuora mwoyo, schizophrenia, bipolar nevamwe.
• Skin, bvudzi, nzara kutanga kuratidza kusava naOmega-3. Chii chinobatsira kutora ichi Vitamin capsules? Saka unogona kuwana uchitsanya kwokunze chaizvoizvo: bvudzi regera kuti exfoliate, kumeso uye kupenyerera, mapundu kumeso zvapfuura, uye zvipikiri vane simba uye kumeso.
• oncologists Vakawanda vanoti kushayikwa naOmega-3 anogona kukonzera kukura kenza yemazamu, prostate uye muura.

Omega 3 vakadzi vane pamuviri uye vana

Zvakakosha polyunsaturated nuna asidhi vakadzi panguva yepamuviri uye achiyamwa. Panguva pamuviri, vari kushingaira munyaya paumbwe uropi uye peripheral tsinga yacho mwana, saka hadzi muviri zuva nezuva kuti kutumira vana vavo vanenge 2 magiramu pakati Omega-3. Capsules vane dzinongoitika mafuta hove kana chakaita zvokugadzirwa asidhi iyi tichabudirira chaizvo, kubva nechokwadi kuti anodiwa uwandu mavhitaminzi riri matambudziko nezvokudya, kunyanya kana toxicosis.

Kana musingadi kupa vakadzi vane pamuviri inofanira kuitika pamusoro naOmega-3, zvingava pangozi mukupera toxicosis, magadzirira kubereka, uye kuora mwoyo.

Zviratidzo kushaikwa mafuta acids Omega-3

The kupfuura pachena chiratidzo kushayiwa polyunsaturated mafuta acids Omega-3 ndiko kuderera ganda bvudzi uye nezvipikiri. The bvudzi inova mikukutu uye akaoma, akatsemura mativi uye dandruff. Mapundu panhengo kumeso, mapundu uye desquamation ganda kunogonawo kutaura pamusoro kushaya asidhi pamuviri. Zvipikiri vanotanga exfoliate uye kuputsa, kuva mikukutu uye mafungu.

Zvimwe zviratidzo zvingasanganisira mwoyo, kupatira, kurwadza kwemajoini, BP.

zvazvingava daily

Pakusarudza nezuva kudya kuti naOmega-3 zvinodiwa (the Kamudzira ndiko kuva kana Mishonga yaunodya - zvisinei) zvinokosha kuyeuka kuti muviri, acids izvi hazvigoni synthesized ukuwo, tinofanira kugara kuwana rose ndiri kubva kunze. Daily utano munhu anofanira kugamuchira kubva 1 kusvika 2,5 magiramu pamusoro naOmega-3 polyunsaturated nuna asidhi uye 4 kusvika 8 magiramu pamusoro naOmega-6.

Panguva pamuviri uye vakadzi kuyamwisa mwana wacho Omega-3 inowedzera kuti 4-5 magiramu pazuva. Mukuwedzera, zvavakabvumirana dose kwezvinodhaka nemhaka Omega-3 (mirayiridzo Chinyorwa zvinofanira kudzidzwa nokungwarira) kunowedzera zvinotevera nyaya:

• munguva chando mwaka;
• zvemwoyo (neBP, atherosclerosis);
• pamwe mupfungwa mwoyo, kuora mwoyo;
• pakurapa kenza.

Munguva yezhizha uye yakaderera BP, Zvinokurudzirwa kurambidza zvigadzirwa ine naOmega-3.

Foods mukuru Omega-3

Pane zvikuru zvitatu Mapato mishonga kuti zvine kunonyanyisa uwandu polyunsaturated mafuta acids. Izvi miriwo mafuta, hove uye nzungu. Chokwadi, naOmega-3 inowanikwa nezvimwe zvokudya, asi zviduku zvikuru zvizhinji. Kuti uwane mamwe mashoko pamusoro zviri polyunsaturated nuna iine acid naOmega-3 chete 100 magiramu zvokudya yatiinayo tafura udza.

kugutsikana Very kubatsira uye zvinovaka muviri ari zvokudya zvakasiyana zvichienderana kwavo kwadzinoita kurimwa, kugadzirira uye rakawanda. Somuenzaniso, pamwe munyu kana aisvuta hove yacho yose nerubatsiro Omega-3 wakarasika, asi kuchengetedza mafuta inochengetedza mafuta acids.

Saka zvinokosha chaizvo kuti kuongorora kwete chete zvokudya, asiwo yakarurama pakubika.

Omega-3: Mirayiridzo Use

Kana ukasarudza kuita kuti kushayiwa mafuta acids mumuviri achibatsirwa mishonga zvigadzirwa, zvakanaka kutsvaka mazano nachiremba wako uye kuverenga mirairo zvavakabvumirana chingamubatsira.

Mureza nzira kushandisa gadziriro ine naOmega-3 (mutengo wavo kunoenderana unhu yakatsvuka zvinhu uye rinotanga chiratidzo 120 rubles kuti kavha), hunosanganisira zvokusarudza - kurapwa uye kudzivirira.

Apo akaratidza zvinokanganiswa izvi mafuta acids mukugadzirwa muviri vanofanira kutora 2-3 capsules zuva pashure zvokudya kwemwedzi. Chiremba rutsigiro zvingasiyana kubva nemirayiridzo iri vakarondedzera mishonga zvichienderana murwere ezvinhu.

Sezvo dziviriro unogona kutora mhuri yose munguva chando mwaka gadziriro pamwe Omega-3, iro rinobatsira vana pamusoro 12 uye vakuru, tora 1 Kamudzira pazuva kwemwedzi mitatu. Mwana muduku dose vanofanira kugadza wevana.

Contraindications

Nokungwarira uye pasi zvokurapa achitarisirwa vanofanira nemishonga pamwe naOmega-3 nokuti vanhu vane chirwere cheitsvo, chiropa uye dumbu, uyewo mune vakwegura.

Not pachii zvinodhaka izvi:

• kana uri sema kuti mafuta hove;
• mune renal kukundikana uye nenduru matombo kana dundira;
• munguva vanoshingaira chimiro tibhii;
• zvirwere thyroid.

How kushandisa mafuta acids?

Zvechokwadi, vakawanda zvokudya uye mavhitaminzi zvinowanikwa yakachena zvinhu kana pasi usingashandi kugadzira. Chete inofanira kushanda zvinhu rurefu zviri Omega-3, izvo zvinobatsira kuchengeta mitemo zvinotevera:

• Muriwo anonhuwirira kuzoshandisa salads, sezvo apo chakabikwa akawanda zvakakora acids vachaparadzwa. Sezvineiwo, mafuta inofanira kuchengetwa kubva zuva - muhombodo rima rinoonekera.
• mbeu yoruchinda tiri nani kuwedzera mune mbishi chimiro salads kana somunhu condiment ari kugadzirira akagadzirwa ndiro.
• Hove vanofanira kusarudza mbishi, kwete chando.
• Kudya 5-10 fruit tsanga, iwe zvinopa pachako mwero zuva nezuva naOmega-3.

Yeuka kuti yepamusoro uye zvokudya utano anogona kupa zvakakwana isu pamwe polyunsaturated mafuta acids. chero mamwe zvinodhaka haudi kana zvakanaka yakagadzirwa zvokudya.