Zvese nezve omega 3, 6 uye 9

Zvemukati

• Zvakanakira omegas
• Chikafu chakapfuma muomega 3, 6 uye 9
• Nguva yekutora yekuwedzera

Omega 3 ne6 mhando dzakanaka dzemafuta, dziripo muhove salmon, sardines kana tuna uye michero yakaomeswa senzungu, maarumondi kana makashewu, semuenzaniso. Ivo akakosha kwazvo pakuvandudza immune system, kudzikisa cholesterol uye triglycerides uye kuwedzera kudzidza uye ndangariro.

Omega 9s, kune rimwe divi, haina kukosha nekuti inogadzirwa nemuviri, asi hukama hwakanaka pakati pemhando idzi nhatu dzemafuta hunovimbisa kuti muviri unoramba uine hutano, kudzivirira zvirwere zvakaita segomarara, Alzheimer's kana kushushikana, semuenzaniso.

Nekudaro, kuchengetedza huwandu hwakaringana hwe omegas 3, 6 uye 9 uye nehutano hwavo mabhenefiti, yekuwedzera inogona kuve sarudzo yakanaka, kunyanya kune avo vasingadye hove kanokwana kaviri pasvondo kana mune vevanodya nyama.

Tarisa vhidhiyo inotevera uye uzive hove dzakapfuma kwazvo muomega 3:

Zvakanakira omegas

Kudya chikafu chakapfuma mu omegas 3,6 uye 9 kunovimbisa kukura kwakanaka kwehuropi, iyo yepakati tsinga system uye kunyangwe kuchengetedza kwehutano hwemaziso, mukuwedzera mukugadzirisa kushanduka kwemidziyo, kudzivirira kurohwa. Kunyanya, yega yega mhando yeomega ine zvinotevera mabhenefiti:

• Omegas 3:inowanikwa kunyanya muhove dzemvura inotonhorera salmon, inozivikanwa se fatty acids EPA, ALA uye DHA, zvine basa rinopesana nekuzvimba uye nekudaro rinobatsira kubvisa marwadzo akabatana, mukuwedzera pakudzivirira mafuta muropa kubva mukuomesa nekukonzera infarction kana sitiroko. . Kudya kwakapfuma mu omega 3 kunogona zvakare kubata uye kunyange kudzivirira kushushikana.
• Omegas 6: inozivikanwa nemazita ekufananidzira AL neAA, aripo mumafuta emiriwo akadai senzungu kana nzungu. Ivo akakosha kwazvo mukuderedza BP uye cholesterol, zvichipa kuwedzera cholesterol yakanaka, inova HDL. Pamusoro pezvese izvi, zvakare inovandudza hutachiona.
• Omega 9 - iripo mune zvekudya zvakaita semafuta emuorivhi kana maarimondi, mafuta aya akakosha mukugadzirisa tembiricha yemuviri, kuburitsa mahormone ebonde senge estrogen uye progesterone, uye zvinobatsira mukuwedzera kwekutorwa kwevhitamini A, D, E uye K mumuviri. Iyo mhando yemafuta anogadzirwa mumuviri kubva mukudya kwa omega 3 uye omega 6.

Kunyangwe iwo ari mafuta anobva kwakasiyana masosi, uye aine mamwe mabasa, ihwo hukama hwakanaka pakati pavo hunovimbisa basa ravo mukuvandudza hutano.

Chikafu chakapfuma muomega 3, 6 uye 9

Kuti uwedzere huwandu hweizvi zvinovaka muviri, pamusoro pekuwedzera, kudya zvakanyanya omega 3, 6 uye 9 chikafu chakakosha. Tsvaga kuti ndezvipi zvekudya zvakapfuma mune yega yega mhando yeomega mune tafura pazasi:

Kana kudyiwa kwezvikafu zvakapfuma mu omega 6 kwakakwirira zvakanyanya kupfuura izvo zvinokurudzirwa, zvinogona kutungamira kungozi yechirwere cheshuga uye zvemwoyo, uye zvinokurudzirwa kudya omega 3 yakawanda kuti uzvienzanise.

Nguva yekutora yekuwedzera

Zvekuwedzera zvine omega 3, 6 uye 9 zvinogona kutorwa nechero ani, zvisinei, muyero weomega imwe neimwe zvinoenderana nezvido zvako zvekushomeka kana kushomeka, mhando yechikafu chaunodya kana kunyangwe rudzi rwechirwere chiri kutaurwa.

Tarisa vhidhiyo inotevera uye uone zvakanakira kutora omega 3 mune nhumbu uye hudiki:

Mimwe mhedzisiro yakakomba yekumedza omega 3, 6 ne9 inogona kuitika nekuda kwekutora zvinopfuura zvakadomwa zuva nezuva uye inogona kusanganisira kutemwa nemusoro, kurwadziwa mudumbu, kuda kurutsa, manyoka uye kuwedzera kuzvimba maitiro. Uye zvakare, izvi zvinowedzera zvinogona kuravira zvisingafadzi kuhove, zvinogona kukonzera mweya wakaipa, kusagaya zvakanaka, kusvotwa, zvigaro zvakasununguka uye mapundu.