Omega-3 mafuta acids

Omega-3 polyunsaturated fatty acids ndi ofunikira komanso ofunikira kwa anthu. Popeza zinthu izi ndi za kalasi yofunikira ya lipids ndipo sizimapangidwa mthupi, zimayenera kupezeka pazakudya za akulu ndi ana.

Chifukwa cha mawonekedwe amolekyuluyo, pakukonzekera kulikonse, imasinthidwa kukhala omega 6 wolimba, kapena imatenga asidi wathunthu wa polyunsaturated acid. Zotsatira zake, pali ma acids ochepa ochepa mu chakudya chachilengedwe. Thupi la munthu limatha kutulutsa omega-3 palokha kuchokera ku molekyulu yomalizidwa ya adipose potseketsa ndi lipase, koma izi zimangofunika zofunikira zochepa zama metabolism. Ndi chifukwa chake anthu ambiri padziko lapansi ali ndi vuto la omega-3 polyunsaturated acids.

Mitundu ya Omega-3

Omega-3 ofunikira kwambiri ndi ma acid atatu, omwe ali ndi ntchito zake:

1. Eicosapentaenoic acid (EPA) - ya nyama, imayendetsa kubwezeretsa kwa ma cell, ikuthandizira mayendedwe amafuta m'magazi, kumawonjezera chitetezo cha mthupi, komanso kumathandizira kuyamwa kwa m'mimba.
2. Alpha-linolenic acid (ALA) - chomera, chimathandizira kuchepetsa kuthamanga kwa magazi ndikukhala ndi mulingo woyenera wama cholesterol m'mwazi. Ndikofunikanso pamavuto, khungu louma, alopecia, ndi kugawanika kwa misomali. ALA ndi malo omangira mapangidwe a omega-3 fatty acids.
3. Docosahexaenoic acid (DHA) - nyama, gawo la imvi yaubongo, nembanemba yama cell, retina ndi ziwalo zoberekera zamwamuna. Kuphatikiza apo, DHA ndichinthu chofunikira kwambiri pakapangidwe kabwino ndi kakulidwe ka dongosolo lamanjenje la fetus (gwero - Wikipedia).

Chosangalatsa: Ataphunzira kuti omega-3 polyunsaturated acids amapezeka mumafuta ndi mafuta otsekemera, ambiri amafuna kusintha mafuta a mpendadzuwa. Komabe, ndi anthu ochepa okha omwe amadziwa kuti chifukwa cha kusungidwa kosayenera (kusowa kwa chitetezo cha UV) ndi chithandizo cha kutentha, ma polyunsaturated acid aliwonse amasandulika kukhala mawonekedwe athunthu, omwe sanatengeke ndi thupi lathu, koma amagawika kukhala mphamvu zenizeni ndipo nthawi yomweyo amatsekedwa pansi pa khungu chifukwa chothandizidwa ndi insulin.

Mwa zofooka zake zonse mu omega-3, polyunsaturated acid, komanso mawonekedwe osowa kwambiri a omega-9, amatenga gawo lalikulu pama metabolism. Makamaka, Amathandizira zotsatira za mafuta a omega-6 mthupi ndikukhazikika kwama cholesterol.

Kodi omega-3 fatty acids ndi chiyani?

Omega-3 imapanga zovuta zonse zomwe zimakhudzana ndi mayendedwe a cholesterol komanso momwe cholesterol imathandizira m'thupi la munthu. Imagwira gawo lofunikira pakudya khungu, tsitsi, misomali, koma koposa zonse, imakhudzidwa ndi kaphatikizidwe ka mahomoni ogonana, makamaka testosterone - injini yayikulu yopitilira mphamvu ku CrossFit.

Chifukwa cha omega-3, cholesterol imachepetsa kuthekera kwake "kumamatira" pakatikati pamitsempha, yomwe ndi njira yabwino yopewera matenda a atherosclerosis.

Zakudya zapamwamba za anthu zimadzazidwa ndi omega-6 acid, zomwe zimapangitsa kuti cholesterol ituluke mu molekyulu yathunthu yamafuta, komabe, popanda yolimbitsa ngati omega-3, omega-6, komanso cholesterol, imatulutsa michira yomata. Ndiwo omwe amasiyanitsa cholesterol choyipa ndi chabwino. Chifukwa cha michira yomata, sichingafike ndikusintha kukhala ma hormonal element, m'malo mwake imangokakamira kuzombo, ndikuwonjezera chiopsezo cha atherosclerosis, matenda amtima ndi zilonda (gwero - PubMed).

Mulingo woyenera wa omega-6 mpaka omega-3 ayenera kukhala 1 mpaka 6. Ndiye kuti, kwa 1 g wa omega-6 polyunsaturated acid, payenera kukhala pafupifupi 6 g wa asidi osakhazikika a omega-3.

Zotsatira pa thupi la munthu

Tiyeni tiwone momwe omega-3 fatty acids amathandizira:

1. Kuchepetsa mafuta amthupi. Chifukwa chakuti omega-3 acid amalipira owonjezera a omega-6, ndiye poyamba, mukamamwa, zotsatira zochepetsa mafuta amthupi ndizotheka. Thupi limasungitsa ndalama zamafuta kubwezera ndi kukhazikitsa omega-3s pamatumba ake.
2. Amachepetsa chiopsezo cha ngozi zam'mimba. Mphamvu ya polyunsaturated fatty acids imatheka chifukwa chokhoza kuchepetsa kuchuluka kwa lipoproteins wamagazi m'magazi ndikusintha mgwirizano wam'magazi am'mimba.
3. Kusintha kapangidwe kake kokwanira kwama molekyulu amafuta. Pachifukwa ichi, ngakhale mafuta omwe angopeza kumene amakhala ndi mawonekedwe osalimba, omwe angakuthandizeni kuti muwotche msanga. Kumbali inayi, omega-3 fatty polyunsaturated acid imabweretsa kuchepa kwa kuchuluka kwa ma calories pama molekyulu amafuta, kuyambira 9 mpaka 7.5 kcal.
4. Kuchuluka kwa testosterone powonjezera kaphatikizidwe kake m'thupi la wothamanga.
5. Chotsani minofu ya hypoxia. Zotsatirazi zimachitika chifukwa chakubweretsa mpweya wabwino kumaselo.
6. Kutenga nawo gawo mwachindunji pakupanga ma eicosanoids. Mahomoni amtunduwu amatenga nawo mbali pamagulu onse amthupi.
7. Mafuta a mitsempha ndi mafupa. Monga mafuta ena aliwonse a polyunsaturated acid, omega-3 amasandulika pang'ono kukhala mawonekedwe athunthu, omwe amakhudzidwa ndi michere komanso madzimadzi olumikizana, omwe amachepetsa kwambiri chiopsezo chovulala pamaofesi ovuta komanso ovuta.
8. Katundu wochepa pamatumbo. Izi zimakuthandizani kuti muwonjezere kuchuluka kwama caloric anu powonjezera mafuta ambiri atsopano. Kuphatikiza apo, ndi lipase yocheperako, thupi limakhala ndi zinthu zambiri zopangira protease, yomwe imayambitsa kuphwanya mapuloteni ndikuwatengera kumatumba amisempha.

Komanso, omega-3 fatty acids amathandizira kukonza magwiridwe antchito, chitetezo cha m'thupi, khungu, kukhazikika kwamalingaliro, kumachepetsa kukana kwa insulin (gwero - magazini yasayansi "International Reviews: Clinical Practice and Health").

Momwe mungagwiritsire ntchito

Momwe mungatengere mafuta a omega-3 acid molondola? Choyamba muyenera kusankha pamlingo ndi gwero.

Gwero

Gwero labwino kwambiri lachilengedwe ndi nsomba zam'nyanja. Mafuta otsekemera kapena makapisozi a mafuta a nsomba ndi abwino ngati zowonjezera.

Zofunika: osagula mafuta a fulakesi m'masitolo, chifukwa m'malo osungira zosayenera, maubwino ake kwa wothamanga (ndi munthu wamba) kulibe.

Mlingo

Mutasankha gwero, muyenera kudziwa kuchuluka kwake. Njira ya 6: 1: 1 (omega 3-6-9, motsatana) siyabwino aliyense. M'makondedwe azikhalidwe, mafuta amakhala pafupifupi magalamu 20 azakudya patsiku. Chifukwa chake, 12 mwa iwo ndi omega-3 ndipo zotsalazo zimagawidwa mofanana ku mitundu ina ya ma polyunsaturated acid, kupatula mafuta amafuta ndi mafuta amtundu wovuta kumaliza.

Zomwe muyenera kuchita ngati mumakonda kudya mbatata yokazinga kapena kudya nkhumba zambiri, ndipo mafuta onse patsiku amapitilira 60 kapena 100 magalamu? Poterepa, regimen imagwiritsidwa ntchito momwe kuchuluka kwa omega-3 kudzakhala osachepera theka la omega-6.

Popeza si mafuta onse omwe amatenga, omega-3 imapereka zomwe zimachitika mwakuti mafuta onse oyamwa (pafupifupi 35% ya omwe amapezeka ndi zakudya zotere) amapita ku mayendedwe olondola amthupi.

Chifukwa chake, mumasankha mlingowo malinga ndi zomwe mumadya komanso kalori. Mukamadya mafuta pang'ono, yesetsani kutsatira 6: 1: 1 chilinganizo. Ndi kuchuluka - osachepera 3: 6: 1. Komabe, ndibwino kuti thanzi lanu lichepetse mafuta owonjezera pazakudya zanu.

Momwe mungatengere omega-3s ndipo ndi nthawi yanji yabwino kuti mudye? Palibe malingaliro apadera pankhaniyi. Pali zokhazokha zokha:

1. Osawononga mutatha kudya mafuta. Poterepa, omega-3 amangomaliza mawonekedwe a minofu ya adipose, yomwe idzawonjezera poizoni ikamapita patsogolo.
2. Osagwiritsa ntchito pamimba yopanda kanthu. Maselo osalimba amalola thupi kusintha triglyceride kukhala shuga osachita khama, zomwe zingachepetse mphamvu ya omega-3 kukhala zero.
3. Osasakanikirana ndi chakudya. Izi zimawonjezera mwayi kuti kuyankha kwakukulu kwa insulini kumatumiza mafuta acid pansi pakhungu lanu.

Njira yabwino kwambiri yothetsera mavutowo ingakhale kugawa mlingo woyenera kawiri kapena kawiri (kuchepetsa katundu m'mimba) ndi kuugwiritsa ntchito limodzi ndi mapuloteni onyamula kuti akhazikitse kuyankha kwa cholesterol mwachangu.

Ndi zakudya ziti zomwe zili ndi omega-3

Poganizira za phindu la omega-3 polyunsaturated acid, muyenera kuganizira komwe amapangira. Zakudya zachikhalidwe, poganizira zofunikira za zakudya zamtunduwu, nthawi zambiri zimakhala ndi vuto la omega-3 polyunsaturated acids.

Kupatula kwawo ndi mayiko omwe ali ndi nsomba zazikulu, pomwe mafuta a nsomba ndi gawo la zakudya za tsiku ndi tsiku.

Chifukwa chake, magwero akulu a omega 3 fatty acids omwe angapezeke m'sitolo kapena mankhwala ndi awa:

Kusamalitsa

Pazabwino zawo zonse, ma omega-3 polyunsaturated acids ali ndi malire pazogwiritsa ntchito.

Kudya kwa Omega-3 sikuvomerezeka pamilandu yotsatirayi:

• chithandizo chokhazikika cha anticoagulant;
• ziwengo nsomba;
• mkulu magazi kashiamu milingo iliyonse etiology;
• matenda a chithokomiro;
• ana ochepera zaka 7;
• aimpso / chiwindi kuwonongeka;
• urolithiasis, cholelithiasis;
• yogwira gawo TB;
• magazi;
• varicose mitsempha ya m'mimba;
• kuwonjezeka kwa chapamimba chilonda, mmatumbo chilonda, kukokoloka;
• matenda amwazi;
• trimester yoyamba ya mimba;
• chikhalidwe atachitidwa opaleshoni.

Kwa wothamanga wathanzi, palibe zotsutsana zomwe zingamukakamize kuti azidya mafuta a nsomba, mafuta a fulakesi, walnuts kapena michere ina yomwe imakhala ndi omega-3 fatty acids.

Malingaliro

Pokambirana zaubwino wama polyunsaturated fatty acids, ndikofunikira kutchula gawo limodzi laling'ono. Ngakhale mutenga mafuta a nsomba kukupatsirani zabwino zambiri ngati wothamanga, maubwino awa, kuphatikiza zinthu za adaptogenic, sizokhudzana konse ndi matsenga kapena zovuta za omega-3 mthupi.

Chowonadi ndichakuti timasowa kwambiri asidi m'thupi lathu, ndipo ngati alipo, njira zonse zimangokhala zokhazikika. Komabe, poganizira zapadera za zakudya zamayiko ambiri, kutenga omega-3 polyunsaturated fatty acids ndikofunikira kwambiri kwa wothamanga wopambanitsa monga kumwa mapuloteni kugwedezeka.

Onerani kanemayo: The importance of omega-3 fatty acids (Mulole 2025).