Omega 3 inomutsa iyo Brain uye Ndangariro

Zvemukati

• Mashandisiro Ekushandisa Omega 3 kukurudzira Chirevo
• Nguva yekutora iyo omega 3 yekuwedzera
• Zvimwe zvekudya zvekurangarira

Omega 3 inovandudza kudzidza nekuti inhengo yenuroni, ichibatsira kumhanyisa mhinduro dzehuropi. Iyi fatty acid ine hunhu hwakanaka pahuropi, kunyanya pakurangarira, zvichiita kuti zvikwanise kudzidza nekukurumidza.

Makwikwi akakwira e omega 3 anofambidzana nekuverenga kuri nani uye kugona kwendangariro, pamwe nematambudziko mashoma ekuzvibata Kunyangwe asiri munhu wese ane dambudziko rekutarisa ane kushomeka kwe omega 3 fatty acids, kushomeka kwechikafu ichi kunogona kuve kwakanangana zvakananga nematambudziko ekucherechedza nekudzidza.

Mashandisiro Ekushandisa Omega 3 kukurudzira Chirevo

Nzira yakanakisa yekuvandudza mashandiro ehuropi ndeyekudya zvine mwero uye kudyiwa kwehove uye hove dzegungwa, kunovimbisa zvinodiwa zvezuva nezuva zve omega 3. Naizvozvo, zvinokurudzirwa kudya chikafu chakapfuma mune iri rakakosha mafuta acid zuva nezuva, senge:

• Hove: Tuna, sardines, salmon, trout, tilapia, herring, anchovies, mackerel, cod;
• Zvibereko: Nuts; chestnut, maarumondi;
• Mbeu: chia uye flaxseed;
• Cod chiropa mafuta. Tsvaga zvakanakira kodhi yechiropa mafuta.

Sekureva kwesangano reWorld Health Organisation, zuva nezuva omega 3 yevakuru ndeye 250 mg, uye kuvana ndeye 100 mg uye huwandu uhwu hunogona kuwanikwa nekudyiwa kwehove uye hove dzegungwa katatu kana kana pavhiki.

Nguva yekutora iyo omega 3 yekuwedzera

Kana zvisingaite kudya hove neichi chinowanzoitika kana kushomeka kwe omega 3 kunoonekwa mune yakanyanya kuongororwa bvunzo yeropa, yakakumbirwa nachiremba, zvinogona kuratidzwa kushandisa omega 3 zvinowedzera mumacapsule, ayo anogona kutengwa kuma pharmacy. , zvitoro zvemishonga uye zvimwe zvitoro zvikuru. Asi kuti uite izvi zvekuwedzera zvakakosha kuve nekuperekedzwa nachiremba kana wezvekudya kuitira kuti arege kukuvadza hutano.

Zvimwe zvekudya zvekurangarira

Kunwa green tea mukati mezuva zvakare zano rakanaka rekuvandudza ndangariro uye kusimbisa. Tarisa uone mimwe mienzaniso yezvikafu zvinobatsira kugadzirisa ndangariro uye kusimudzira huropi muvhidhiyo iyi: