Enye yezinselelo ezinkulu ze-vegan kanye nemifino ukuthola ibhalansi efanele yamafutha anempilo. Ngenxa yobuningi bemikhiqizo yezimboni, kulula ukuntula amafutha abalulekile atholakala kumafutha e-omega-3.
Lokhu kuyiqiniso ikakhulukazi kubantu abahlala emazweni acebile, anezimboni. Ukudla kwabo kuvame ukugcwala “amafutha amabi”. Izifo eziningi eziwohlokayo zihlotshaniswa nezinhlobo ezingalungile kanye nenani elingalungile lamafutha okudla.
Ukudla amafutha anempilo kunciphisa ingozi yesifo senhliziyo, umdlavuza nesifo sikashukela futhi kwandisa amathuba ethu okuphila impilo enempilo. Futhi kulula kakhulu ukuthola ama-omega-3 fatty acids ekudleni kwethu.
I-Omega-3 kanye ne-omega-6 yizinhlobo ezimbili eziyinhloko zamafutha abalulekile (EFAs) abalulekile empilweni enhle. Akhiqizwa imizimba yethu futhi kufanele atholakale ekudleni noma ezithasiselweni. Amafutha e-Omega-9 abalulekile empilweni, kodwa umzimba ungawakhiqiza wona ngokwawo.
Ama-fatty acids abalulekile ekusebenzeni kwezinzwa, amasosha omzimba, enzalo kanye nezinhlelo zenhliziyo. Ama-fatty acids abandakanyeka ekwakhekeni kwamangqamuzana olwelwesi lwamaseli kanye nokumuncwa kwezakhi kumaseli. Ama-acids anamafutha abalulekile kuwo wonke umuntu, kusukela ezinganeni kuya kubantu abadala.
Abantu baseMelika ngokuvamile abanawo amafutha e-omega-3. Kuyamangaza ukuthi abantu abadla imifino kanye nemifino basengozini enkulu yokushoda kwe-omega-3 fatty acid. Umnyango Wesayensi Yokudla eNyuvesi yase-Australia ubonise ukuthi ama-omnivores avamile anamazinga aphezulu e-omega-3s egazini lawo kunalabo abadla imifino.
Olunye ucwaningo, olwenziwa e-Research Institute of Nutrition eSlovakia, lwafunda iqembu lezingane ezineminyaka engu-11-15 iminyaka engu-3-4. Izingane ezingu-10 zaziyi-lacto vegetarian, ezingu-15 zaziyimifino ye-lacto-ovo kanti eziyisikhombisa zaziyizilwane ezidla imifino eqinile. Ukusebenza kwaleli qembu kuqhathaniswe nokweqembu lama-omnivores angu-19. Ngenkathi abantu abadla imifino be-lacto-ovo kanye nama-omnivores benenani elifanayo le-omega-3s egazini labo, i-lacto-vegetarian basalela ngemuva. Iqembu le-vegan lalinamazinga e-omega-3 aphansi kakhulu kunamanye.
EMelika, lapho i-omega-3s ngokuvamile itholakala ezinhlanzini nasemafutheni e-flaxseed, abantu abaningi abadla imifino abalitholi inani elifanele le-omega-3s ekudleni kwabo. Isamba esingalingani sama-omega-6 singanqwabelana ezicutshini zomzimba, lokho, ngokocwaningo, okungaholela ezifweni - ukuhlaselwa yinhliziyo nokushaywa unhlangothi, umdlavuza kanye nesifo samathambo.
Olunye ucwaningo lubonisa ukuthi i-omega-3 fatty acids inganciphisa izimpendulo zokuvuvukala, inciphise izici eziyingozi zesifo senhliziyo nomdlavuza.
I-Omega-3s ibalulekile ekukhuleni kwezinzwa nokubona kahle. Ama-Omega-3 agxile kakhulu ebuchosheni, ayasiza: inkumbulo, ukusebenza kobuchopho, isimo sengqondo, ukufunda, ukucabanga, ukuqonda nokuthuthukiswa kobuchopho ezinganeni.
I-Omega-3s isiza futhi ekwelapheni izimo ezifana nesifo sikashukela, isifo sokuqaqamba kwamalunga, ukukhumuzeka kwamathambo, i-cholesterol ephezulu, umfutho wegazi ophakeme, isifuba somoya, ukusha, izinkinga zesikhumba, ukuphazamiseka kokudla, ukuphazamiseka kwamahomoni, nokungezwani komzimba nezinto ezithile.
Ama-omega-3 amathathu ayinhloko esiwathola ekudleni i-alpha-linolenic acid, i-eicosapentaenoic acid, ne-docosahexaenoic acid.
I-Eicosapentaenoic acid ihlotshaniswa nengozi encishisiwe yesifo senhliziyo kanye nentuthuko efanele kanye nokusebenza kahle kwesimiso sezinzwa nobuchopho. Imizimba yethu idinga ukuguqula i-omega-3s, kodwa abanye abantu bangase babe nenkinga ngalokhu kuguqulwa ngenxa yezinto ezingavamile ze-physiology yabo.
Ukuze bathole ama-eicosapentaenoic kanye ne-docosahexaenoic acid, abadla imifino kufanele bagxile emifino, imifino ye-cruciferous (iklabishi), ama-walnuts kanye ne-spirulina.
Eminye imithombo yokudla yemifino inikeza i-alpha-linolenic acid. Isipuni esisodwa samafutha e-flaxseed ngosuku sanele ukunikeza inani elidingekayo le-alpha-linolenic acid. Imbewu ye-Hemp, imbewu yethanga, imbewu yesesame nayo iyimithombo emihle ye-alpha-linolenic acid. Amantongomane aseBrazil, igciwane likakolweni, amafutha egciwane likakolweni, uwoyela wesoya, namafutha e-canola nakho kuqukethe inani elikhulu le-alpha-linolenic acid.
Uhlobo oluyinhloko lwe-omega-6 yi-linoleic acid, eguqulwa emzimbeni ibe yi-gamma-linolenic acid. Ihlinzeka ngokuvikeleka kwemvelo ekuthuthukisweni kwezifo ezinjengomdlavuza, isifo samathambo, i-eczema, i-psoriasis, i-diabetes neuropathy kanye ne-PMS.
Nakuba iningi labantu baseMelika lisebenzisa inani elilinganiselwe le-omega-6, alikwazi ukuguqulwa libe yi-gamma-linolenic acid ngenxa yezinkinga ze-metabolic ezihlobene nesifo sikashukela, ukuphuza utshwala, kanye nama-trans fatty acids amaningi ekudleni okucutshungulwayo, ukubhema, ukucindezeleka, nezifo.
Ukuqeda lezi zici kuyadingeka ukuze kugcinwe impilo nokuphila kahle. Ngokuthatha amafutha e-primrose yakusihlwa, amafutha e-borage, nama-capsules kawoyela wembewu ye-blackcurrant, ungakwazi ukwengeza imithombo yokudla ye-gamma-linolenic acid ebalwe ngezansi. Imvelo kuphela engalinganisa i-omega-6 ne-omega-3 fatty acids kahle kakhulu ekudleni okufana nembewu yefilakisi, imbewu ye-hemp, imbewu kabhekilanga, nembewu yamagilebhisi. Imithombo yokudla ye-omega-6 fatty acids ihlanganisa ama-pistachios, amafutha omnqumo, amafutha e-chestnut, neminqumo.
Amafutha amaningi esiwasebenzisela ukupheka akhiwe nge-linoleic acid, edala ukungalingani kwesilinganiso samafutha emzimbeni wethu. Ukuze ugweme ukusetshenziswa ngokweqile kwe-omega-6 fatty acids, yehlisa ukudla kwakho amafutha acolisisiwe nokudla okugayiwe, futhi ufunde amalebula.
I-Omega-9 fatty acids iqukethe i-oleic acid e-monounsaturated, okungukuthi, inomphumela omuhle ekwehliseni izici eziyingozi zesifo senhliziyo, isifo sokuqina kwemithambo yegazi kanye nomdlavuza. 1-2 wezipuni zamafutha omnqumo nsuku zonke kuyindlela enhle yokuthola i-omega-9 fatty acids ekudleni kwakho.
Okunye ukudla okunothe ngama-omega-9 fatty acids yilokhu: iminqumo, ukwatapheya nama-pistachios, amakinati, ama-alimondi, imbewu yesesame, amapekani namahazelnuts.
I-Omega-3s kanye ne-omega-6s ibandakanyeka ezinhlobonhlobo zezinqubo ze-metabolic, futhi kufanele zinikezwe ngokulingana okufanele ukuze kusebenze kahle umzimba. Uma i-omega-3 fatty acids ishoda futhi i-omega-6 ingaphezu kwamandla, kuholela ezifweni ezivuthayo. Ngeshwa, abantu abaningi bahlushwa ukuvuvukala okungapheli ngenxa yokuntuleka kwe-omega-3 fatty acids kanye nenqwaba ye-omega-6s. Lokhu kungalingani kunemiphumela eyinhlekelele yesikhathi eside njengesifo senhliziyo, umdlavuza, isifo sikashukela, unhlangothi, isifo samathambo, nesifo sokuzivikela komzimba.
Isilinganiso esifanele se-omega-3 kuya ku-omega-6 siphakathi kuka-1:1 no-1:4. Ukudla okujwayelekile kwaseMelika kungaqukatha ama-omega-10 aphindwe ka-30 kuye kwangama-6 kune-omega-3s. Lokhu kungenxa yokusetshenziswa kwenyama yenkomo, ingulube nezinkukhu, kanye namafutha aphezulu e-omega-6 polyunsaturated avame ukusetshenziswa ezindaweni zokudlela ezisheshayo, nokudla okugayiwe.
Ukuze uvimbele ukushoda kwe-fatty acid, ama-vegans kufanele aqaphele ukuthola i-alpha-linolenic acid ekudleni noma ezithasiselweni. Abesifazane be-Vegan banconywa ukuthi bathathe ama-milligram angu-1800-4400 we-alpha-linolenic acid ngosuku, futhi amadoda angama-vegan - 2250-5300 milligrams. Imithombo yemifino ye-alpha-linolenic acid: uwoyela we-flaxseed, imikhiqizo yesoya, uwoyela wesoya, i-hemp namafutha e-canola. Lena imithombo egxile kakhulu ye-omega-3s.