Ngokuqinisekile usuvele uzwile nge-Omega 3, lawa ma-fatty acids ayigugu ekhwalithi enhle kakhulu avikela uhlelo lwethu lwezinhliziyo. Zibaluleke impela ngesikhathi sokukhulelwa ukuqinisekisa ukukhula okufanele kwengane yakho. Kepha zisetshenziselwa ini kahle nokuthi zingabatholaphi?

I-Alpha-linolenic acid iyi-Omega-3 fatty acid, efana ne-Omega-6 fatty acids, evame ukubizwa “ngamafutha amahle” ngoba ukusetshenziswa kwayo kusiza ukuvikela isifo senhliziyo nemithambo yegazi.

Izinzuzo ze-Omega-3 kwabesifazane abakhulelwe ziya ngokuya zikhonjiswa. Lawa ma-lipids afaka isandla kuzo zombili impilo zabesifazane abakhulelwe nalezo zezingane zabo:

• Komama, isimo esihle se-Omega-3 sibasiza ukuthi babe nokuziphatha okuhle ngesikhathi sokukhulelwa nangemva kokubeletha. Ucwaningo olunzulu lukhombisile ukuthi abesifazane abadla kakhulu i-Omega-3 bahlupheka kancane ngenxa ye- "baby blues" yangemva kokubeletha. Ngaphezu kwalokho, iqembu elivela eNyuvesi yaseKansas lithole ukuthi ukusetshenziswa kwansuku zonke kweqanda elicebile e-Omega-3 (izinkukhu ezondliwa ngembewu yefilakisi) kuzokhulisa isikhathi sokukhulelwa ngezinsuku eziyisithupha ngokwesilinganiso. Le yidatha ethakazelisa kakhulu ukugwema ukuzalwa ngaphambi kwesikhathi lapho ukukhulelwa kusengozini.
• Ezinganeni: amanye ama-Omega-3 ayadingeka ekukhuleni kombungu, abamba iqhaza elikhulu ekwakhiweni kwamaseli we-retinal futhi abalulekile ekukhuleni kwawo okuhle kwezinzwa. Ziyi-DHA ne-EPA. La ma-Omega-3s nawo asiza amasosha omzimba engane, ngaleyo ndlela athuthukise ukumelana kwawo nezifo.

Ngakho-ke, ukuqinisekisa ukukhula kwayo, umbungu udinga ukuthola la ma-Omega-3s nge-placenta.

Kusukela maphakathi nesonto lesithathu lokukhulelwa, uhlelo lwezinzwa lombungu luyabekwa. Ukusuka lapho, ubuchopho besisu buthuthuka ngesivinini esisheshayo: amashumi amaningana ezigidigidi zamaseli we-neuronal akhiqizwa ezinyangeni ezimbalwa. Kodwa-ke, amanye ama-omega-3 fatty acids, i-DHA, abuye abizwe nge- “cervonic” acid, akha ulwelwesi lobuchopho futhi abaluleke kakhulu ekwakheni ama-neurons. Baphinde babambe iqhaza ekuthuthweni kweglucose ebuchosheni.

Ngemuva kwalokho, phakathi ne-trimester yokugcina yokukhulelwa, ukukhula kwengane kwengane kuyahlaba umxhwele: kukhuphuka izikhathi ezi-3 kuye kwezi-5. Kodwa-ke, lapha futhi i-DHA idlala indima ebalulekile ngoba ingamandla amakhulu ebuchosheni wombungu.

Lapho izalwa, ingqondo yengane yakhiwa ngama-lipids angama-60% futhi isisindo sayo sicishe sibe ngama-300 g. Isazokhula ngokushesha okukhulu phakathi neminyaka yayo emibili yokuqala yokuphila.

Ukuhlangabezana nezidingo zengane kusukela ekuqaleni kokukhulelwa, okuhle kungaba ukuqala ukwandisa ukusetshenziswa kwayo kwamafutha acid abalulekile ngokushesha lapho isifiso sokukhulelwa ingane.

Ama-Omega-3s anamafutha acid akhethekile, ngoba umzimba womuntu awukwazi ukuwahlanganisa. Ngakho-ke kumele zinikezwe ngokudla. Ngesikhathi sokukhulelwa, kubaluleke kakhulu ukuqinisekisa ukuthi udla ukudla okuwumthombo we-Omega-3, njalo futhi ngokwanele ukuqinisekisa ukukhula kahle kwemizwa nokukhula okubukwayo kwengane.

 EFrance, imikhuba yokudla maqondana nama-fatty acids isishintshe kakhulu ngenxa yemikhankaso yolwazi. Ukusetshenziswa kwamafutha wekhwalithi enhle kukhule kakhulu ukuvikela isifo senhliziyo. Yize kushoda i-Omega-6, abesifazane abaningi abawatholi ama-Omega-3 anele.

Kodwa-ke, ukuze ube namazinga anele e-Omega-3 ne-DHA, kungakwanela ukudla izingxenye ezimbili zezinhlanzi ngesonto, kufaka okungenani inhlanzi eyodwa enamafutha (isalmon, i-tuna, njll.), Ngenkathi ugcina ukudla okunomsoco futhi wehluka amanani. amafutha:

• Amafutha acebe kakhulu ku-Omega-3

Mayelana no-oyela, kungakuhle ukuthi uthande owoyela abacindezelwe bokuqala, abacebile ku-Omega-3. Amafutha kaPerilla ngoyela ocebe kakhulu wemifino ku-Omega-3 emhlabeni (65%), kulandelwa u-Capeline oil (45%), uwoyela waseNigella (23%), i-hemp (20%), uwoyela wama-walnut (13%), u-oyela odlwenguliwe noma uwoyela we-canola (9%) nowoyela wesoya (8%). Uwoyela weLinseed ingxenye yawo uqukethe ngaphezu kwe-50% i-Omega-3 kepha kufanele udliwe ngokulinganisela ngabesifazane abakhulelwe noma abancelisayo (kepha futhi ngabantwana nentsha) ngenxa yokuqukethwe kwayo kwama-lignans angama-phytoestrogens. .

isincomo: ukuletha ibhalansi kuma-fatty acids abalulekile, i-Omega-3 / Omega-6, okuhle ukuthi kudle izipuni ezimbili ngosuku lwenhlanganisela yamafutha omnqumo - uwoyela ocebile ku-Omega-2 (bheka uhlu olungenhla).

Okunye ukudla, umthombo obalulekile we-Omega 3

• Izinhlanzi ezinamafutha - khetha izinhlanzi ezincane ukugwema ukuqongelelwa kwe-mercury: izinhlanzi ezincane ezinjenge-herring, i-mackerel, ama-sardine amasha, i-trout, i-eel noma ama-anchovies, i-pollack, i-sole, i-cod, i-perch, i-mullet, i-sea bream noma i-mullet ebomvu, i-hake, i-whiting, dab, njll. Izinhlanzi ezinonile kakhulu empeleni zicebe kakhulu ku-Omega-3.
• Ukudla kwasolwandle: ama-oysters (okuphekwe) ikakhulukazi
• Amaqanda enkukhu aphekwe ngamafutha
• Amantongomane: amantongomane ikakhulukazi, kepha nama-alimondi, ama-hazelnuts, ama-pistachios, ama-cashews

isincomo: sincoma ukuthi kudliwe izinhlanzi kabili ngesonto, kufaka phakathi nezinhlanzi ezinamafutha. Okwezinhlanzi, kungcono kakhulu ukuthanda izinhlanzi zasendle (isardard kanye ne-mackerel ngokwesibonelo) ezicebile kakhulu ku-Omega-3 fatty acids.

Njengesikhumbuzo, inhlanzi eluhlaza, njengoba yethulwe ngesimo se-sushi noma i-ceviche, idangele kakhulu ngesikhathi sokukhulelwa ukugwema noma iyiphi ingozi yokudla okunobuthi kanye ne-parasitosis.

Kodwa-ke, uma ukhathazekile ngokungasebenzisi i-Omega-3 eyanele, ungakhuluma nodokotela wakho noma usokhemisi, ukuze akwazi ukukuqondisa kwisengezo sokudla esezingeni, esuselwa kuwoyela wezinhlanzi.

Ukudla kwasekuseni

• Isiphuzo esishisayo: ukumnika, ikhofi enamanzi noma itiye elinamanzi. (Ngezinhlobo zekhofi netiye zakudala, kungcono ukuthatha ukudla)
• Isinkwa sokudla okusanhlamvu
• Inkomo, izimvu noma imbuzi iyogathi
• Ijusi yezithelo ezintsha noma isithelo sonke
• Ama-alimondi angama-10

Ukudla

• Isaladi lommbila ngamantongomane
• Ukugqoka okuqukethe 1 tbsp. e s. lenhlanganisela yamafutha omnqumo kanye uwoyela ocebile ku-Omega-3 (perilla, camelina, nigella, hemp, walnuts, rapeseed, soybean), ongakukhetha: lwesinaphi)
• I-Herring fillet noma ama-sardine
• Kubonakala njenge-fondue ngembewu yesame
• amazambane
• Izithelo zonyaka

Dinner

• Isaladi elixutshiwe: utamatisi, amakhowe, irayisi, Amaqanda enkukhu awondliwe ngama-flaxseed 2, upelepele owosiwe, utamatisi oswidiwe
• Ukugqoka okuqukethe 1 tbsp. e s. wenhlanganisela yamafutha omnqumo namafutha acebile ku-Omega-3 (perilla, camellia, nigella, hemp, walnut, rapeseed, soybean), ongakukhetha: lwesinaphi)
• Inkomo, izimvu noma imbuzi iyogathi enolamula
• I-Sorbet (2 scoops) noma indebe yezithelo zonyaka + ama-alimondi achotshoziwe

Qaphela: kumafutha, ukudla okunothe ku-Omega-3