Ndiqinisekile ukuba ulubonile le ngcebiso: "Yidla iintlanzi - inentliziyo enempilo!" Kodwa ungayifumana njani loo mivuzo enempilo xa ubhekene neentlanzi ?
Inzuzo ephilileyo entliziyweni yentlanzi ikhulu kakhulu kwioli. I-American Heart Association iyincoma ukusetyenziswa rhoqo kweentlobo ezimbini zeoli ezibizwa ngokuba yi-omega-3 fatty acids - i-DHA (docosahexaenoic acid) kunye ne-EPA (i-eicosapentaenoic acid) - efumaneka kwiindawo ezincinci kwiintlanzi ezinamanqatha njenge-herring, trout, kunye ne-sardines.
Abantu abangadli iintlanzi ngenxa yokuchithwa okulula banokukhetha ukuthatha i-omega-3 ye-oil supplement supplements.
Kodwa kubantu abaxhamla kwiintlanzi, oko kungenakukhetha, nangona uphando kunye nembono yezokwelapha zixutywe.
Ngokomzekelo, isifundo esincinane kakhulu esabandakanya abantu abathandathu abaye baxhamla kwiintlanzi ezigqityiweyo baphetha ukuba abo bantu baphatha amafutha eentlanzi ngaphandle kweyiphi na into eyenzekayo.
Nangona kunjalo, ingxelo yecala kwiincwadi zonyango ezibandakanya ibhinqa enezilwanyana zokutya zasemanzini ezifunyenwe zifunyaniswe ukuba ixinzeleleke kwiimpawu ezibangelwa yindlala - ukuvuvukala, ukuphefumula nokuphefumula kwesifuba - emva kokuba kuthathe iifomsile zeoli zentlanzi. Iimpawu zakhe zaphela kwiintsuku ezintlanu zokuphosa ioli yeentlanzi, eyayenza emva kokuya egumbini longxamisekileyo.
Uninzi lwamafutha eentlanzi longeza abenzi (ngokucokisekileyo) bathakanye ngokubhekiselele ekudleni iipilisi ukuba unobungozi kwiintlanzi. Ngethamsanqa, abo bahlaselwa kwiintlanzi banezinye iindlela zokufumana i-omega-3 fatty acids.
Indlela yokufumana i-Omega-3s Ukuba uhlaselwa kwiintlanzi
Unyulo oluninzi lwemifuno lukhona kwi-omega-3 supplements. Ezi ziquka ioli, i-hemp kunye ne-algae.
Nangona kunjalo, kufuneka uqaphele ukuba umzimba womntu awusebenzisi i-omega-3 fatty acids kwimithombo yemveliso ngokufanelekileyo njengaleyo kwizilwanyana zasemanzini. I-micro-algae supplements, njenge spirulina , ithathwa njengemithombo efanelekileyo kakhulu ye-DHA, apho umzimba ungaguqulela kwi-EPA.
Ukuba ugqirha wakho uphakamise isongezelelo se-omega-3 nangayiphi na isizathu, kufuneka ukhulume ngentsholongwane yakho yeentlanzi uze ubuze ukuba ubona ukuxhaswa kwemifuno efana neenjongo zakho.
Ngokomzekelo, unokuncoma uhlobo oluthile lwe-omega-3 lokuncedisa imfuyo, unokufuna ukulungelelanisa i-dosage yakho ephakanyisiweyo, okanye unokubonisa ukuba uhlengahlengise ukutya kwakho ukuquka ukutya okuthe ngqo kwimiba e-fatty.
Ukutya okungezelelweyo: Funda iilebula zakho
Okungakumbi, ukutya okungenakwenzekayo kubandakanya njengokuquka i-omega-3 fat oil-healthy health. Nanini na xa ubona le mabango kwiphakethi, funda ilebula ngokukhawuleza ukuqinisekisa ukuba umthombo we-omega-3 ekudleni akuyiyo intlanzi. Ukutya okudla ukuxhaswa ngale ndlela kubandakanya i-margarine, i-cereal, kunye neentshisi.
Imithombo:
> David BC et al. Ukufikelela kwi-Acidal Essential Status kwi-Vegetarians: I-Current Knowledge kunye neempembelelo eziPhambili. I-American Journal ye-Clinical Nutrition. Sept. 2003. 78 (3): 640S-646S. 17 Meyi 2008.
> Howard-Thompson A et al. Ukutshiza kunye ne-pruritus yecala kwi-oyileji yeoli yeentlanzi ukungenisa kwisigulane ngokunyanzeliswa kweentlanzi. I-International Journal ye-Clinical Pharmacy. 2014 Dec; 36 (6): 1126-9.
> UMarko BJ et al. Ngaba iindiza zeoli zentlanzi zikhuselekileyo kwiintlanzi eziphengulisiweyo-izigulane ezixhamlayo? Inkqubo yokuLuthwa kweeNtsholongwane kunye neNtsholongwane. 2008 Sep-Oct; 29 (5): 528-9.
> Surette, ME et al. I-Science emva kwe-Omega-3 Fatty Acids. I-Canadian Medical Association Journal. Jan. 2008. 178 (2): 177-80.
> Van Horn, L et al. Ububungqina bokuThinjwa kweZilwanyana kunye nokuPhathwa kweZifo zeCardiovascular. Umbhalo we-American Dietetic Association. NgoFebruwari 2008. 108 (2): 287-331.