Chii chinonzi Omega 3, 6 ne9 chinoshandiswa uye nemabatiro acho

Zvemukati

• Chii ichochi
• Sei kutora
• Zvinogona kuitika mhedzisiro

Omega 3, 6 ne9 vanoshandira kuchengetedza chimiro chemasero uye system yemitsipa, yakaderera cholesterol yakaipa, inowedzera cholesterol yakanaka, inodzivirira chirwere chemwoyo, kuwedzera mukuwedzera kugara zvakanaka, kugadzirisa hutachiona.

Kunyangwe ichiwanika zviri nyore muhove nemiriwo, kuwedzererwa kunogona kuratidzwa kunatsiridza mashandiro ehuropi uye kunyangwe muvana, kubatsira mukukura kweiyo nervous system mune zviitiko zvekusagadzikana, semuenzaniso.

Iyo inozivikanwawo seakakosha mafuta acids, omega 3, 6 uye 9 mafuta akanaka anogona kudyiwa muwedzero fomu mumacapsule kuti ashandise kushandiswa kwavo uye vawane mabhenefiti avo, kunyangwe iwo achiwanikwawo mukudya kwehove dzegungwa salmon, sardines uye tuna, uye mumafuta emafuta senge walnuts, flaxseeds, maamondi nema chestnuts. Tarisa uone kwaanowana omega 3 mukudya.

Chii ichochi

Iyo yekuwedzera ye omega 3, 6 uye 9 ine akati wandei mabhenefiti, ari kuratidzwa e:

• Kuvandudza kukura uye mashandiro ehuropi, senge ndangariro uye kuisa pfungwa;
• Rubatsiro rwekudzikisa huremu, nekuvandudza kuguta uye zvichikonzera kuwedzera maitiro;
• Kurwisa zvirwere zvemwoyo, senge chirwere chemwoyo uye sitiroko, uye chirwere cheshuga;
• Chengetedza cholesterol nekudzikisa yakaipa cholesterol uye triglycerides uye nekuwedzera yakanaka cholesterol. Ziva izvo zvinokurudzirwa kukosha kune yega yega mhando yecholesterol inofanira kunge iri;
• Kuvandudza mafungiro;
• Kudzivirira osteoporosis;
• Chengetedza ganda rako riine hutano;
• Kuvandudza hutachiona mabasa uye kudzivirira mamwe marudzi ekenza.

Kuti uwane mabhenefiti, zvinokurudzirwa kuti aya mafuta acids akaenzana mumuviri, uchidyiwa, kuitira kuti omega 3 iwedzere kuwanda, nekuti kuwanda kwe omega 6 maringe na omega 3 kunogona kukuvadza, sekuwedzera kwe kupisa muviri.

Sei kutora

Kazhinji, iyo inokurudzirwa dosi ye omega 3, 6 uye 9 yekuwedzera ndeye 1 kusvika 3 makapisi pazuva. Nekudaro, iyo inodiwa dosi yeaya mafuta acids inosiyana pamunhu wega wega uye, pamusoro pezvo, madosi ari mumacapsule anogona kusiyana maererano nechiratidzo, saka zvinokurudzirwa kubvunza chiremba kana chiremba wezvekudya nezve chiratidzo cheyakakodzera dosi. kumunhu mumwe nemumwe.

Izvo zvakakoshawo kuti urangarire kuti omega 3 inowanzo kuve inonyanya kukosha pakuwedzera uye inofanirwa kunge iri muhuwandu hwakawanda, sezvo omega 6 inowanikwa zviri nyore muchikafu uye omega 9 inogona kugadzirwa nemuviri.

Nekudaro, munhu anoda, paavhareji, kubva pa500 kusvika 3000 mg ye omega 3 pazuva, huwandu hwayo, paavhareji, yakapetwa kaviri iyo yemega 6 ne 9. Uyezve, zvinonyanya kuratidzwa zvinowedzera ndeizvo zvine huwandu hwakakwira eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) mukuumbwa kwavo.

Zvinogona kuitika mhedzisiro

Mimwe yemhedzisiro mhedzisiro yekumedza omega 3, 6 ne9 inowirirana nekudyiwa kwakanyanya kweiyo yekuwedzera, uye inogona kuve musoro, kurwadziwa mudumbu, kuda kurutsa, manyoka uye nekuwedzera kuzvimba maitiro, kunyanya kana paine kuwandisa kwekushandisa kwekuwedzera.

Tarisa vhidhiyo inotevera uyezve ona nzira yekuwana omega 3 kubva muchikafu: