12 zvisingaite hutano mabhenefiti eomega 3

Zvemukati

• 8. Inovandudza kushanda kwehuropi
• 9. Inodzivirira Alzheimer's
• 10. Inovandudza kunaka kweganda
• 11. Kudzora kutarisisa kushomeka uye kusagadzikana
• 12. Inovandudza kushanda kwemhasuru
• Chikafu chakapfuma muomega 3
• Mabhenefiti eomega 3 mukuzvitakura
• Yakurudzirwa huwandu hwezuva nezuva

Omega 3 rudzi rwemafuta akanaka ane simba rinopesana nekuzvimba uye, nekudaro, rinogona kushandiswa kudzora cholesterol uye ropa rehuga mazinga kana kudzivirira chirwere chemoyo nemutsinga, kuwedzera mukuvandudza ndangariro uye chimiro.

Kune matatu marudzi e omega 3: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) uye alpha-linolenic acid (ALA), iyo inogona kuwanikwa kunyanya muhove dzegungwa, salmon, tuna uye sardines, uye mumbeu senge sizzle uye mufurakisi. Uye zvakare, omega 3 inogona zvakare kudyiwa mune zvekuwedzera mune echimiro macapsule, ayo anotengeswa mumafamasi, zvitoro zvemishonga uye zvitoro zvinovaka muviri.

8. Inovandudza kushanda kwehuropi

Omega 3 chinhu chakakosha zvikuru pamabasa ehuropi, sezvo 60% yehuropi yakaumbwa nemafuta, kunyanya omega 3. Saka, kushomeka kwemafuta aya kunogona kuve kwakabatana nekugona kushoma kwekudzidza kana ndangariro.

Nekudaro, kuwedzera kudyiwa kwe omega 3 kunogona kubatsira kuchengetedza maseru ehuropi nekuona kushanda kwakanaka kwehuropi, kugadzirisa ndangariro uye kufunga.

9. Inodzivirira Alzheimer's

Dzimwe ongororo dzinoratidza kuti kudyiwa kwe omega 3 kunogona kudzora kurasika ndangariro, kushomeka kwekutarisa uye kuoma kwekufunga zvine musoro, izvo zvinogona kudzikisa njodzi yekukudziridza Alzheimer's, nekuvandudza mashandiro ehuropi maurouroni. Zvisinei, zvimwe zvidzidzo zvinodiwa kuti zviratidze izvi zvakanaka.

10. Inovandudza kunaka kweganda

Omega 3, kunyanya DHA, inhengo yemasero eganda, inokonzeresa hutano hwenzvimbo yesero inochengeta ganda rakapfava, riine hydrated, richichinjika uye risina kuunyana. Nekudaro, nekushandisa omega 3 zvinokwanisika kuchengetedza aya mavara eganda uye hutano hwako.

Uye zvakare, omega 3 inobatsira kuchengetedza ganda kubva kukuvara kwezuva kunogona kukonzera kuchembera, sezvo iine antioxidant maitiro.

11. Kudzora kutarisisa kushomeka uye kusagadzikana

Ongororo dzakawanda dzinoratidza kuti kushomeka kwe omega 3 kunoenderana nekucherechedza kushomeka kwehutano hwehutachiona (TDHA) muvana uye kuti kuwedzerwa kudyiwa kwe omega 3, kunyanya EPA, kunogona kudzikisa zviratidzo zvechirwere ichi, kubatsira kugadzirisa kutarisisa, kupedzisa mabasa uye kudzikisira kusagadzikana, kusagadzikana , kusagadzikana uye hukasha.

12. Inovandudza kushanda kwemhasuru

Omega 3 yekuwedzera inogona kubatsira kudzikisa mhasuru kuzvimba kunokonzerwa nekurovedza muviri, kukurumidza mhasuru kupora uye kudzikira kwekurwadziwa mushure mekudzidziswa.

Omega 3 inobatsirawo kugadzirisa hunhu uye kusimudzira mashandiro mukudzidziswa, pamusoro pekukosha mukufambisa kutanga kwezviitiko zvepanyama kana kune vanhu vari kurapwa, senge kurapa kwepanyama kana kugadzirisa moyo.

Dzidza zvakawanda nezve mabhenefiti a omega 3 mune inotevera vhidhiyo:

Chikafu chakapfuma muomega 3

Kunobva sosi ye omega 3 mune chikafu idzo hove dzemvura yegungwa, senge sardines, tuna, cod, dogfish uye salmon. Mukuwedzera kwavari, ichi chikafu chinowanikwawo mumbeu dzakadai sechia neflakisi, chestnuts, walnuts nemafuta emuorivhi.

Pakati pezvirimwa, mafuta eflakisi ndicho chikafu chakapfuma mu omega-3, uye kushandiswa kwayo kune vanhu vasingadyi nyama kwakakosha. Tarisa uone izere runyorwa rwezvikafu zvakapfuma muomega 3.

Mabhenefiti eomega 3 mukuzvitakura

Kuwedzeredza na omega 3 mukuzvitakura kunogona kukurudzirwa nachiremba, sezvo kuchidzivirira kuzvarwa nguva isati yakwana uye kunatsiridza kukura kwehutano hwemwana, uye muvana vasati vasvika izvi zvinowedzeredza kugona kwekuziva, nekuti kudya kwakaderera kwemafuta aya kune hukama neiyo yepasi IQ ye mucheche.

Omega yekuwedzera panguva yepamuviri inounza mabhenefiti akadai se:

• Kudzivirira kushungurudzika kwemadzimai;
• Inoderedza njodzi ye pre-eclampsia;
• Deredza zviitiko zvekutanga kuberekwa;
• Kunoderedza njodzi yekudzikira pasi mumwana;
• Inoderedza njodzi yekuvandudza autism, ADHD kana kusagadzikana kwekudzidza;
• Dambudziko repasi pehutachiona uye asthma muvana;
• Nani neurocognitive kukura muvana.

Kuwedzeredzwa ne omega 3 kunogona kuitwawo panguva yekuyamwisa chikamu kusangana nezvinodiwa zvaamai nemwana, uye zvinofanirwa kuitwa maererano nezano rekurapa.

Ona muvhidhiyo pazasi zvimwe zvakanaka zvekushandisa omega 3 mukuzvitakura uye paudiki:

Yakurudzirwa huwandu hwezuva nezuva

Iyo yakakurudzirwa zuva rega rega omega 3 inosiyana zvichienderana nezera, sezvakaratidzwa pazasi:

• Vacheche kubva pamwedzi 0 kusvika 12: 500 mg;
• Vana kubva pamakore 1 kusvika matatu: 700 mg;
• Vana vane makore mana kusvika pamakore masere: 900 mg;
• Vakomana kubva pamakore mapfumbamwe kusvika gumi nematatu ekuberekwa: 1200 mg;
• Vasikana kubva pamakore mapfumbamwe kusvika gumi nematatu ekuberekwa: 1000 mg;
• Vakuru uye vakuru varume: 1600 mg;
• Vakadzi vakuru nevakura vakadzi: 1100 mg;
• Vakadzi vane pamuviri: 1400 mg;
• Vakadzi vanoyamwisa: 1300 mg.

Izvo zvakakosha kuti urangarire kuti mu omega 3 zvinowedzera mumacapsule kusangana kwavo kunosiyana zvinoenderana nemugadziri uye, nekudaro, zvinowedzera zvinogona kukurudzira 1 kune mana mapiritsi pazuva. Kazhinji, chinyorwa che omega-3 chinowedzera chine huwandu hweEPA uye DHA pakanyorwa, uye ndiwo huwandu hweaya maviri maitiro anofanirwa kupa huwandu hwakazara pazuva, izvo zvinotsanangurwa pamusoro. Ona muenzaniso we omega-3 yekuwedzera.