Omega 3: Mafuta Ofunika Kuti Tikhale Ndi Thanzi Labwino

Nthawi Yowerenga: 10 mphindi


Anthu ambiri amanyalanyaza lingaliro lakudya zakudya zamafuta ambiri, popeza akukhulupirirabe kuti ndi mafuta omwe timadya omwe angatipangitse kulemera kwambiri ndikukhala "onenepa". Koma lero sayansi yatiwonetsa kuti pali "mafuta abwino", ndi Omega 3 é uma dessas mafuta zofunika.

Mafuta abwino ndi ofunikira pazochitika zambiri m'thupi lathu ndipo angatithandize kulimbana ndi kulemera kwakukulu, kupanga mahomoni a thupi ndi zina zambiri. Iwonso ndi ofunikira mu zakudya mwa iwo omwe amachita masewera olimbitsa thupi, kutulutsa zotsatira zofunikira kwambiri, kuphatikizapo kukhala abwino kwambiri pa thanzi.

Ndi fayilo ya Omega 3 zikugwirizana ndi zonsezi ndi zina zambiri.

Kodi mukufuna kudziwa momwe mafuta ofunikirawa angakuthandizireni kukhala ndi thanzi labwino komanso zotsatira zina pakupanga zolimbitsa thupi? Kenako pitilizani kuwerenga nkhaniyi ndikupeza chilichonse chomwe mafuta ofunikirawa angakuchitireni!

Omega-3 ndi chiyani?

O Omega 3 ndi gawo la mafuta ofunikira a polyunsaturated, omwe thupi la munthu silingathe kupanga. Choncho, m'pofunika kuti ingest kupyolera nyama, masamba kapena chowonjezera.

Pali mitundu itatu yosiyanasiyana ya omega-3 yomwe ndi: Alpha-linolenic (ALA), eicosapentaenoic (EPA) ndi docosahexaenoic (DHA). Zomwe timadya kwambiri ndi alpha-linolenic acid (ALA), popeza imapezeka muzakudya zomwe timadya pafupipafupi, monga mafuta a soya ndi mafuta a canola.

Kusiyana pakati pa mitundu ya omega 3

EPA ndi DHA fatty acids amadziwika kuti ndi omega-3s chifukwa amangopezeka munyama, mosiyana ndi ALA yomwe ndi omega-3 yofupikitsa ndipo imapezeka m'malo opangira mbewu.

Mfundo yodziwika pakati pa mafuta atatuwa ndikuti onse ndi ofunikira, kutanthauza kuti thupi lathu silingathe kupanga okha.

Tiyeni tsopano timvetsetse kusiyana pakati pa aliyense wa iwo.

EPA

Izi ndi mafuta okoma mtima, monga umodzi mwamaubwino ake ndikuwongolera kayendedwe ka magazi, kupewa mapangidwe a magazi, ndipamene magazi amakhala olimba ndikumaliza kupanga zotchinga, kuti zisawapopedwe molondola.

Mfundo ina yofunika yokhudza EPA ndikuti ili ndi mphamvu yotsutsa-yotupa, ndiye kuti, imalimbana ndi kutupa mthupi lathu, motero ikuthandizira kusintha kwa cellulite, nyamakazi, mafuta omwe amapezeka ndi mitundu yonse yovulaza yomwe imakhala ndi njira yotupa.

Ndiye ngati mukufuna thandizo pang'ono kuonda, yesani kudya zakudya zambiri zokhala ndi EPA.

DHA

Izi ndi wochezeka mafuta asidi ubongo ndi ntchito zachidziwitso. Kugwiritsa ntchito DHA kungathandize kukonza kulumikizana kwaubongo, komwe kumathandizira kukumbukira kwanu, kulingalira, chidwi, kuweruza ndi zina zambiri zomwe zimayang'aniridwa ndi ubongo wanu.

Anzanu a Mtima ndi Ubongo

Ndikofunikanso kwambiri kwa amayi apakati, popeza ili ndi mphamvu zothandiza kupangira mwana wosabadwayo, kuonetsetsa kuti mwana wabadwa wathanzi.

Ndipo kafukufuku wasonyeza kuti DHA itha kuthandiza kupanga zopinga zoteteza muubongo, kuwathandiza kuti asawonongeke pazaka zambiri. Izi zawonetsedwanso kuti ndiogwirizana kwambiri popewa matenda a Alzheimer's.

Ndikofunika kudziwa kuti omega 3 EPA ndi DHA amapezeka m'madzi ozama komanso ozizira, omwe amadyetsa tizilombo tating'onoting'ono tomwe timakhalanso ndi mafutawa. Chifukwa chake, nsomba zomwe zimakoleredwa kundende sizolemera kapena zimakhala ndi omega-3s ochepa kwambiri.

Ala

Izi ndi mafuta ochokera ku masamba, chifukwa chake sangathe kugwiritsidwa ntchito bwino ndi thupi la munthu.

Thupi lathu lili ndi michere yomwe ingapangitse ALA kusandulika kukhala DHA ndi EPA, koma ndi zizolowezi zoyipa zomwe takhala tikukhala masiku ano, monga ndudu, mowa ndi kupsinjika, ma enzyme awa awapangitsa kuti azigwira ntchito zochepa.

Chifukwa chake, tifunika kudziwa zakumwa kwa ALA, chifukwa mwina sikungatembenuzidwe, komwe sikungakupindulitseni.

Udindo wako ndi wotani?

O omega 3 ndiyofunikira pakukhazikitsanso khungu. Ndi zina mwazinthu zofunika kwambiri pakupanga maselo amthupi lathu. Kuphatikiza apo, omega-3 imalumikizidwa mwachindunji ndi njira yotsutsa-yotupa.

Masiku ano, timakhala ndi chakudya chambiri mu omega-6 (chomwe chimayambitsa njira yotupa) kuposa omega-3 (yomwe imayambitsa njira zotsutsana ndi zotupa). Chakudya chofulumira chodzazidwa ndi zakudya zamafuta ambiri ndichitsanzo cha "zakudya" zokhala ndi omega 6. Omega-6 wochulukirapo amatha kuyambitsa kutupa m'thupi, ndipo matenda monga khansa, Alzheimer's, Parkinson's ndi kunenepa kwambiri amakhala ndi zotupa. THE Ntchito ya omega-3 ndikuchepetsa, ngakhale kupewa, izi..

Omega-3 mukamadya pafupipafupi amalimbikitsa kuchuluka kwa ma neurotransmitters monga dopamine, serotonin ndi norepinephrine, zomwe zimalumikizidwa ndi thanzi, zomwe zimapangitsa kuti zitheke kuthana ndi kukhumudwa.

Ntchito ina yofunikira kwambiri ya omega-3, makamaka ya DHA, ndi zochita zenizeni zaubongo, monga limbic system. Munthuyo akakhala ndi zakudya zopanda kulemera mu DHA, amatha kukhumudwa, kukhumudwa ndi zovuta zina.

Kuonjezera apo, omega-3 ndiyofunikira pa thanzi la mtima ndi maso, chifukwa ziwalozi zimakhala ndi a concentração zambiri zamafuta amenewo kuposa ena aliwonse.

Ubwino wodya omega 3

Tawonetsa kale pamitu yomwe ili pamwambapa kuti omega 3 ndi mafuta abwino komanso ofunikira ku thanzi lathu. Pezani tsopano phindu lenileni lomwe limatipatsa, ndipo muwone kuti ndiyofunika kudya.

Dziwani zabwino 10 zabwino za omega-3s:

  • Ndi zabwino kwa ubongo, zolimbikitsa kuchita zinthu mozindikira, monga kukumbukira ndi kulingalira;
  • Thandizani mu kuonda;
  • Imaletsa mitundu ina ya khansa;
  • Ndi zabwino kwa thanzi la diso;
  • Amachita mwachindunji chitetezo cha mthupi;
  • Ili ndi zotsatira zotsutsana ndi zotupa;
  • Imaletsa matenda amtima;
  • Amathandizira kulimbana ndi kukhumudwa;
  • Thandizo pa chitukuko a makanda mu mapangidwe;
  • amachepetsa cholesterol.

Mukadziwa zabwino zonsezi, mwayi mukufunitsitsa kudya zakudya zokhala ndi omega 3, sichoncho? Izi sizoyipa, koma ayi. Koma ndi ndalama ziti zomwe tiyenera kulowetsa kuti tithe kupeza zabwino popanda kuyambitsa zovuta zilizonse?

Tiyeni tipeze!

Kodi ndiyenera kudya zochuluka motani?

Kafukufuku wopangidwa ndi mabungwe osiyanasiyana azaumoyo padziko lonse lapansi akuti, ambiri, omega-3 woti munthu wamkulu azidya, pakulemera kwake, ndi 1g patsiku.

Kwa amayi apakati kapena oyamwitsa, kumwa ndi 1g patsiku. Ndikofunikira chifukwa cha zabwino zosiyanasiyana zamafuta zomwe mafutawa amapereka, potero zimapindulitsa mwana yemwe amaleredwa kapena kuyamwitsidwa, monga kukula kwamitsempha.

Mtengo wa omega 3

Kwa iwo omwe amaphunzitsa zolimbitsa thupi, amalimbikitsidwa kwambiri, chifukwa amatha kuchita masewera olimbitsa thupi kuposa anthu ena. Kuchuluka koyenera kugwiritsidwa ntchito pankhaniyi mpaka magalamu atatu tsiku lililonse, ogawidwa katatu patsiku.

Ma acid acids ndiofunikira kwambiri pa thanzi lathu, komabe, amakhala osakanikirana mosavuta akamamizidwa, motero amakhala opanda pake m'thupi, chifukwa amasiya zabwino zawo zonse.

Upangiri wofunika ndikuti: nthawi zonse yesetsani kusankha kuchita kumwa omega-3s nthawi zonse kuphatikiza ndi gwero la vitamini E. Ndi gawo lotsutsana ndi ma oxidant, komanso kuwonjezera pakulimbikitsa kutalikitsa mafuta m'thupi, zimapangitsa kuti ntchito zawo zizigwira ntchito bwino.

Kodi kufunikira kwa womanga thupi ndikofunika kotani?

Ao praticarmos algum exercício de musculação, os tecidos musculares sofrem diversas lesões que geram inflamações. Essas inflamações são “os músculos se quebrando” para que depois eles possam ser reconstruídos mais fortes. Esse é o processo que desenvolve o anabolismo do músculo.

Komabe, kutupa komwe kumapangidwa ndi masewera olimbitsa thupi kumatha kuvulaza kwambiri kuposa chithandizo, ngati anti-kutupa komanso kuchira kwa minofu thupi silikuyenda bwino.

Tangoganizani kuti thupi lanu liri kale ndi njira zingapo zotupa chifukwa cha zakudya zopanda thanzi komanso zizoloŵezi zoipa za moyo ... Ndiye mumapita kukachita masewera olimbitsa thupi, zomwe zimapangitsa kuti minofu yanu ipange njira zotupa kwambiri ... , zotulukapo zake ndi zotsatira zoyipa pakukwaniritsa cholinga chanu, zikhale choncho kupindula kwakukulu ou kutaya mafuta.

DZIWANI >>> CLA kapena Omega-3? Kodi ndi chiyani chabwino kwambiri kwa Wopanga Thupi?

O omega 3 imalowa munkhaniyi kuti ichepetse kukokomeza uku kwa kutupa kwa minofu. Izi ndichifukwa choti zimalimbikitsa kutulutsa zinthu zotsutsana ndi zotupa zomwe matupi athu angagwiritse ntchito ngati chitetezo.

Kutsika kwa kutupa kumabweretsa kusintha kwa minofu yanu, kuti minofu yanu ibwererenso mofulumira komanso mwamphamvu kwambiri.

Chinthu china chabwino pakudya kwa zowonjezera zochokera nsomba mafuta ndi kuchepa kwa kugunda kwa mtima pophunzitsidwa. Izi zimapangitsa magwiridwe antchito othamanga kwambiri.

Kodi omega 3 amachepetsa thupi?

ngakhale Omega 3 kukhala mtundu wa mafuta, izo ndithu ogwira m`kati magrecimento.

Phunzirani zonena kuti masewero olimbitsa thupi limodzi ndi supplementation zochokera omega-3 kupanga a Kuwotcha Mafuta zazikulu kwambiri kuposa zolimbitsa thupi, ndiko kuti, osagwiritsa ntchito omega 3.

Izi zimachitika chifukwa mthupi lathu mumakhala mahomoni omwe amayenera kutidziwitsa kuti ndife okhuta komanso osamva njala. Koma ndikukula kwamaselo otupa mthupi, mahomoniwa amathera osagwira ntchito bwino pankhaniyi. Ndipo ndipamene omega 3 amabwera, kuti achepetse kutupa ndikupangitsa mahomoniwa kugwira ntchito kachiwiri ndikudziwitsa ubongo wathu kuti tili ndi chakudya chokwanira.

Kafukufuku adachitika ku Spain, ndimagulu awiri a anthu omwe anali ndi zakudya zofananira, kusiyana kokha kuchokera pagulu limodzi kupita kwina ndikudya nsomba zokhala ndi omega 3. Zotsatira zake zidakhala kuti gulu lomwe limadya mafuta amchere lidakhala ndi zochulukirapo zimayambitsa mafuta oyaka, chifukwa thupi lanu limatha kuyendetsa bwino ma spikes a insulini.

Omega-3 imagwira ntchito ngati wolamulira wa insulini, amasunga magawo anu nthawi zonse, ndikukhazikitsa chilakolako chomwe kale chimakhala chosalamulirika.

Kodi ndizoyenera kuwonjezera omega 3?

Ngati mumakhala ku Brazil, yankho ndi inde! Chowonadi ndichakuti kumwa kwa anthu aku Brazil ndikochepa kwambiri, ndipo kuti zinthu ziipireipire, nsomba zomwe timadya pano zimasungidwa mu ukapolo, zomwe zikutanthauza kuti ali ndi omega 3 komanso kuchuluka kwa mercury., Zomwe ndizovulaza kukhala wathanzi.

omega 3 mu makapisozi a mafuta a nsomba

China chomwe chimapangitsa anthu aku Brazil kudya nsomba zochepa ndi kufunika kwawo m'misika. Ndi okwera mtengo ndipo ndi anthu ochepa omwe amatha kudya nyama yamtundu uliwonse sabata iliyonse.

Chifukwa chake, tikufunika kudya omega 3 zowonjezera, ndipo gwero lalikulu la zowonjezerazi ndi mafuta a nsomba.

Phunzirani >>> Omega-3, 6 kapena 9? Kodi chabwino kudya?

Kodi pali zotsutsana kapena zoyipa zilizonse?

Tidawona m'nkhaniyi yonse kuti kumwa omega-3 kumapereka maubwino angapo ku thanzi la thupi lathu laubongo.

Komabe, kumwa mopitirira muyeso sangachite bwino kwambiri.. Kafukufuku apeza kuti kumwa mowa kwambiri (pamwambapa 7g patsiku) kumatha kuwonjezera ngozi ya khansa ya prostate mwa amuna.

Vuto lina ndikutaya magazi komwe kumatha kuyambitsidwa ndi anticoagulant zotsatira za omega 3. Makamaka anthu omwe ali ndi hemophilia.

Komanso osayenera anthu omwe ali ndi chifuwa cha nsomba kapena nsomba. Popeza magwero olemera kwambiri a asidi wamafutawa ndi nsomba, iwo omwe sagwirizana ndi nyama imeneyi amakhudzidwa ndikudya omega 3.

Mfundo ina yofunika nthawi zonse ndikuyang'ana magwero abwino omwe amapereka omega 3. Anthu ambiri akufuna kubweretsa Mercury pamodzi ndi omega-3, yomwe imavulaza kwambiri thanzi. Nthawi zonse tcherani khutu ku mtundu wa nsomba yomwe mukupita kukagula ndikuyang'ana kumene ikuchokera… Komanso tcherani khutu ku onjezera kugula chiyani.

Magwero apamwamba a omega-3

Pambuyo pa zonsezi Omega 3, Ponena kuti ndizabwino izi, kuti ndi zabwino pa izo, ndi nthawi yoti mulembe gwero la mafuta osakwaniritsidwa omwe akhala akufuna tsiku lililonse.

Takonza mndandanda womwe ungakhale wothandiza kwambiri kwa inu kupita mtsogolo. Onani!

Nsomba:

  • Mackerel (100g) - 5134mg
  • Mullet (100g) - 3280mg
  • Nsomba (100g) - 3280mg
  • Sardine (100g) - 3300mg
  • Salimoni (100g) - 2260mg
  • Anchovies (100g) - 2113mg
  • Hering'i (100g) - 1729mg
  • Zakudya zina zam'madzi:
  • Caviar (100g) - 6789mg
  • Oyster (100g) - 672mg
  • Nkhanu (100g) - 315mg

Zomera zamasamba:

  • Soya (100g) - 1443mg
  • Mtedza (28g) - 2600mg
  • Mafuta (20g) - 1600mg
  • Mbewu ya Chia (28g) - 5060mg

Zina mwa omega-3s ndizowonjezera zakudya monga: Mafuta a nsomba.

Zakudya zokhala ndi omega 3

Zikhulupiriro ndi zoona zokhudza omega-3

Zambiri zimanenedwa za Omega 3, ndipo chifukwa ndi mafuta osakwaniritsidwa omwe aphunziridwa kwambiri m'zaka zaposachedwa, kutchuka kwawo kudakulanso kwambiri. Ndi izi, nthawi zonse pamakhala nthano zingapo, zomwe ndizofunikira kuzidziwa, kuti tisakhulupirire.

Zowonadi zambiri zomwe akunena ndizowona komanso zatsimikiziridwa mwasayansi, koma sizovuta kumva zamkhutu kunja uko.

Zikhulupiriro Zopeka:

  • Omega-3 imapezeka mu nsomba YOKHA: Ili ndi bodza, chifukwa limapezekanso muzitsamba monga zomwe zatchulidwazi.
  • Mitundu yonse ya nsomba ndi komwe kumachokera omega-3: Kunama. Nsomba zolemera kwambiri mu omega 3 ndi nsomba zamadzi ozizira zomwe zimakhala pansi pamitsinje.
  • Omega-3 ikulimbikitsidwa PAMODZI pochizira ndi kupewa matenda amtima: Bodza. Monga tawonera, mafuta awa ali ndi maubwino ena ambiri kupatula kuthandiza mtima kugwira ntchito.
  • Ma omega-3 omwe amapezeka muzomera amapereka maubwino omwewa monga nyama: Bodza, monga tawonera, kuchokera kuzomera zimayenera kusinthidwa mthupi lathu kukhala EPA ndi DHA, omwe ndi omwe amagwiritsidwa ntchito kwambiri ndi thupi la munthu.
  • Kudya EXCESS omega-3 fattening: Bodza! Zomwe zimakupangitsani kunenepa ndizowonjezera zopatsa mphamvu. Ngati mudya chilichonse chomwe chili ndi zopatsa mphamvu zambiri, mudzanenepa.

Choonadi Chachikulu:

  • Zimathandizanso kuchepetsa thupi, inde.
  • Ndizothandiza polimbana ndi kukhumudwa, inde.
  • Anthu omwe AMADYA nsomba zambiri amafunika kugwiritsa ntchito omega 3 supplement, makamaka ku Brazil, komwe nsomba zambiri zilibe mafuta ambiri.
  • NDI mafuta opambana kwa iwo omwe amachita masewera olimbitsa thupi, inde.
  • Ndipo zimathandizira KUCHEZA mafuta.

Tsopano mutha kusankha nokha ngati kumwa omega 3 kuli kofunikira kapena ayi. Kudziwa zomwe zili nthano komanso chowonadi kumapangitsa chisankhochi kukhala chosavuta, sichoncho?

Kodi kugula zowonjezera zowonjezera zabwino ndi ziti?

Mafuta a nsomba ndizowonjezera zosavuta kupeza m'masitolo, m'masitolo ogulitsa zakudya, m'masitolo othandizira ndi zina zotero. Koma zowonjezera zambiri zimakhala ndi EPA ndi DHA zochepa ndipo pamapeto pake zimakhala ndi mercury.

Ichi ndichifukwa chake ndikofunikira kuti muziyang'ana zinthu zitatuzi mukamagula zowonjezera: Kuchuluka kwa DHA ndi EPA ndipo mulibe Mercury.

Tsopano Foods omega 3 ndi zomwe ndimalimbikitsa nthawi zonse, popeza ndi kampani yomwe imayang'ana kwambiri anthu omwe amachita masewera olimbitsa thupi, osowa anthu komanso omwe amafunira zabwino thupi lawo. Ichi ndichifukwa chake mankhwala awo ndi apamwamba kwambiri ndipo zopangira zawo zimachotsedwa. Mutha kupeza mtengo wabwino kwambiri pa www.suplementosmaisbaratos.com.br. kugula omega 3.

Pogwirizana ndi izi, mtengo wazowonjezera ndi wotsika mtengo monga zinthu zopanda pake kunja uko, koma kusiyana ndikuti ndiotsika mtengo, koma ndimtengo.

Kutsiliza

O omega 3 ndi imodzi mwamafuta osakwanira kwambiri zomwe zilipo kuti tidye. Ubwino wake ndiwosiyanasiyana, kwa iwo omwe akufuna thanzi komanso kwa iwo omwe akufuna zotsatira zomanga thupi (pambuyo pake, palibe thupi labwino lopanda thanzi labwino, sichoncho?

Nthawi zonse mverani mtundu wa omega-3 womwe mudzadye ndikuwonetsetsa komwe mukugwiritsa ntchito. Ku Brazil, supplementation ndiye njira yabwino kwambiri.

Zowonjezera zabwino!

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