Omega 3 mukuzvitakura: mabhenefiti uye maitiro ekushandisa

Zvemukati

• Kubatsira kukuru
• Nguva yekutora omega 3 yekuwedzera pakubata
• Kwokuwana omega 3 uye maitiro ekudya
• Kudya kwakapfuma muomega 3

Kushandiswa kwezuva nezuva kwe omega 3 panguva yekuzvitakura kunogona kupa mabhenefiti akati wandei kuna amai uye kuna amai, sezvo chikafu ichi chichifarira uropi hwemwana nekukura kwekuona, kuwedzera pakuderedza njodzi yevakadzi vachishungurudzika panguva yekuzvitakura nemamwe matambudziko.

Izvi zvinodaro nekuti omega 3 inoita mabasa akati wandei mumuviri, senge kutakura okisijeni, kuchengetedza simba, kudzora kweropa uye kupomhodza kwemuviri uye kurwisa kwevamwe, mukuwedzera mukuita mucoagulation maitiro.

Zvimwe zvekudya zvakapfuma mune chinovaka muviri saumoni, tuna nesadhini, zvisinei hazvo pane zvinowedzerazve mumacapsule uye kunyange multivitamini yekuzvitakura iyo inotova ne omega 3 mukuumbwa kwayo.

Kubatsira kukuru

Iwo mabhenefiti makuru ekushandisa omega 3 panguva yepamuviri ndeaya:

• Kuderedza njodzi yekuberekwa nguva isati yakwana, sezvo ichi chikafu chinobatsira kudzora prostaglandin, zvinova zvinhu zvakabatana nekuzvarwa nguva isati yakwana;
• Ita kuti mwana ave akangwara, nekuti mafuta aya asidi chinhu chakakosha mukuumbwa kwehuropi hwemwana uye nehurongwa hwemitsipa, kunyanya kubva kune yechipiri trimester yepamuviri uye mumakore anotevera;
• Farira hutano hwemwana, nekuti chikafu ichi chakaunganidzwa mu retina, zvichikosha mukusimudzira kwakanaka kwechiono;
• Kuderedza njodzi yeasthma mumwana, Kunyanya kuratidzirwa kune vakadzi vane rudzi urwu rwechirwere mumhuri;
• Kuderedza njodzi ye pre-eclampsia, nekuti ine anti-anogumbura ehupfumi ayo anobatsira kudzikamisa mitsipa yeropa uye nekuvandudza kutenderera;
• Kuderedza njodzi yekusununguka kwekusununguka, nekuti vanaamai vanoendesa huwandu hwakawanda hweaya akakosha mafuta acids kumucheche asina kugadzirwa nemuviri uye anoda kumisikidzwa mukudya. Kuderera kwe omega 3 kunogona kuwedzera maitiro ekuora mwoyo kana kusagadzikana kwehuropi.

Kuti uwane izvi zvese mabhenefiti zvinokurudzirwa kudya chikafu chakapfuma mu omega 3 mazuva ese, asi imwe nzira ndeye kutora omega 3 makapisi anogona kuratidzwa nachiremba kana nyanzvi yezvokudya. Sezvo huropi hwemwana hunoramba huchikura mushure mekuzvarwa, kuchengetwa uku kwakakoshawo panguva yekuyamwisa.

Tarisa uone izvi uye zvimwe zvakanakira omega 3 mune inotevera vhidhiyo:

Nguva yekutora omega 3 yekuwedzera pakubata

Iko kushandiswa kweomega 3 zvinowedzera zvinofanirwa kukurudzirwa nachiremba kana nyanzvi yezvokudya, zvisinei vakadzi vese vane nhumbu vanogona kubatsirwa.

Iyi yekuwedzera inofanirwa kutorwa zvinoenderana nehungwaru hwehungwaru hwawaratidza, zvisinei, kazhinji, 1 kana maviri macapsule eomega 3 anogona kushandiswa panguva yekuzvitakura nekuyamwisa. Muchiitiko chekuve multivitamin yevakadzi vane nhumbu, kazhinji kacho dhosi inokurudzirwa yatoratidzwa.

Huwandu huwandu hwe omega 3 yaunogona kushandisa pazuva i3g, zvakakosha kuti utarise huwandu hweichi chikafu chiripo muzvikafu uye zvinowedzera zvaunodya.

Kwokuwana omega 3 uye maitiro ekudya

Kwakanakisa sosi ye omega 3 ihove dzinotonhora uye dzakadzika mvura, senge trout, salmon uye tuna. Dzimwe sosi mafuta akasungwa kana mhodzi dzayo, avocado uye manheru eprimrose mafuta, semuenzaniso. Tarisa uone mimwe mienzaniso yezvikafu zvakapfuma muomega 3.

Naizvozvo, kubva kune yekutanga trimester yepamuviri uye panguva yese yekuyamwisa, chikafu chaamai chinofanira kuve neinenge 300 mg yeDHA mukudya kwavo kwemazuva ese, zvinoenderana nepuniki mbiri dzemafuta eflakisi pazuva kana magiramu mazana maviri ehove.

Kune vacheche vasina kuyamwiswa uye vanongopihwa bhodhoro, inogona kunge iri imwe nzira yakanaka yekushandisa mafomura emukaka neEPA, DHA uye ALA ayo ari marudzi e omegas 3.

Tarisa vhidhiyo inotevera uye tarisa hove dzakapfuma muomega 3:

Kudya kwakapfuma muomega 3

Iyi tafura inotevera inoratidza muenzaniso wemamazuva matatu-mazuva ayo mukadzi ane nhumbu anogona kutevedzera kuti ave nechokwadi chekuti anoshandisa huwandu hwakakurudzirwa omega 3:

Huwandu hunosanganisirwa mumenu hunosiyana zvichienderana nezera, murume kana murume, kurovedza muviri uye kana uine chero chirwere chakabatana kana kwete, saka chakanakira kutsvaga hutungamiri kubva kune anoona nezvehutano kuitira kuti kuongororwa kwakazara kuitwe uye chirongwa chezvehutano chakanangana izvo zvinodiwa zvinowedzerwa.