Omega - 3 fatty acid Yintoni Ngaba kwaye Indlela ukuvala intsilelo yabo.

Kuba imizimba yethu omega-3 fatty eziliqela imisebenzi ebalulekileyo. Eyona nto ibalulekileyo zabo - zophuhliso kwezinto ezizodwa enama-like eziphilayo. Ezi izinto, iingcali ezininzi ekuthiwa iihomoni zeethishu, yaye kubalulekile ukuba ukuhamba ngendlela eyiyo inkqubo iiseli zomzimba, eyakhiwa kubo. Ngaphandle kwabo ke akunakwenzeka ukuba ayalelayo i inwebu yeseli: ingakumbi, izisele ingqondo retina kunye inkunzi sperm zangasese kletok-. Ukuba iphazamisa intsalela yezi zinto, qiniseka kukho iintlobo ezahlukeneyo lwezifo kunye nezifo ezingapheliyo, wabangela ukudumba kakhulu ngakumbi. Ngaphezu koko, ukuze kufikelelwe isiphumo best inani lwabo bonke akufunekile ukuba zibe nkulu, kufuneka ngekhomyutha, kodwa kungabi ngaphantsi.

Omega-3 fatty polyunsaturated abe carbon-carbon iqhina kabini kwi kwizikhundla omega-3, ngamanye kwi-atom carbon sesithathu ukusuka ekupheleni imethyl le acid okunamafutha. Ngeli xesha izazinzulu elabelwe alishumi asidi okunamafutha ezinjalo, kodwa buqapheleke, ezine kuphela kubo: eicosapentaenoic, dokozagesaenovaya, docosapentaenoic Alpha-linolenic acid.

Emva ukuxilongwa oluneenkcukacha yempembelelo kunye nezenzo asidi omega-3 ezinamanqatha, kuyacaca - ngaphandle kwazo ayikwazi ukusebenza ngokuqhelekileyo kusebenza omnye zeenkqubo umzimba womntu. Xa engekho, igazi lomntu uba ngokuphawulekayo mkhulu; ukunyuka cholesterol, nto leyo eyandisa amathuba ngenxa yamafutha kunye noxinzelelo lwegazi, intliziyo kuguga - uphelelwa rhythm yayo yesiqhelo; fail iinkqubo metabolic; kwandisa amathuba isifo sentliziyo kunye nesifo, ehlala amajoni omzimba. Ngokuphindaphindiweyo intetho yakhe kule program Live Healthy Doctor of Medicine kunye uNjingalwazi Elena Malysheva wathetha malunga nefuthe PUFA emzimbeni kunye nempilo.

Ukongezelela, acids omega-3 ngamanqatha abanomsebenzi amandla. Amafutha aluncedo enamandla kakhulu amandla. Inkqubo igcwala yabelwa amandla kakhulu ngaphezu koko protein kunye carbohydrate ezidibeneyo. A amafutha polyunsaturated - ezibaluleke kakhulu kwaye ethandwa kule ngqiqo.

Njengoko ubona, le asidi i uncedo sele kubomi umzimba wethu, kodwa ngelishwa, ngokuzimeleyo kuhlelwe emzimbeni wethu, ukuba abakwazi, ngoko umele ukusuka ngaphandle. Foods isityebi omega-3 fatty ngokuyintloko intlanzi: mackerel, herring, sardines; linseed ioli; ioli isibindi cod; walnuts; ingca yolwandle; neembotyi, neentlumayo, isipinatshi, kale kunye nemifuno eluhlaza.

Omega-3 okunamafutha acid efakwe izihlunu adipose. Kodwa ke oku akuthethi ukuba bayakwazi ukuphembelela ubunzima ebantwini. Ngokuba phambi kwazo kubalulekile ukuba umntu lonke ixesha, yaye ngaloo ndlela ngokukhawuleza bachitha. Abantu abanezifo kwinkqubo okanye ukutyeba oogqirha sentliziyo Sicebisa niyatya ifumile kwamafutha e iinxenye ezincinane, nilwenze inxalenye amanqatha ngohlobo omega-3 no-Omega-6 fatty polyunsaturated.

Ukuze umntu usempilweni okuthintela polyunsaturated okunamafutha acid ngxaki kwanele kudla 2.5 g omega-3. Njengoko isincomo yi zokudla okuhle yale njongo ntlanzi efanelekileyo ezibanjiswe endle, hayi nase. iintlanzi koko ngetyuwa sifaneleke ngakumbi, ukusukela ngexesha unyango nobushushu omega-3 fatty utshabalale. 100 -200 grams iintlanzi kudliwa ngeveki kuya kukunika ekuphuculeni intlalo-ntle kunye nezempilo.