Emafutheni e-polyunsaturated, i-Omega 3 mhlawumbe iyona ezuzisa kakhulu umzimba. Isazi sethu sezokudla u-Oleg Vladimirov usitshela ukuthi kungani kunjalo.
I-Omega 3 iyinhlanganisela yama-acids e-polyunsaturated ayi-11, okuyinhloko i-linolenic acid, i-eicosapentaenoic acid, ne-docosahexaenoic acid. Emuva emashumini amathathu eminyaka yekhulu lamashumi amabili, ososayensi bathola ukuthi ama-Omega-3 ayadingeka ekukhuleni nasekuthuthukisweni okujwayelekile, kwathi ngemuva kwesikhashana, izifundo zabantu bomdabu baseGreenland zaqinisekisa ukuthi ama-Eskimo, noma, njengoba ezibiza kanjalo, ama-Inuit, abahlushwa izifo zenhliziyo nemithambo yegazi, babe nomfutho wegazi ozinzile kanye nokushaya ngamandla ngoba ukudla kwabo kuqukethe cishe izinhlanzi ezinamafutha.
Kuze kube manje, sekufakazelwe ukuthi i-Omega 3, ngokunciphisa i-viscosity yegazi ngokweqile, inciphisa ubungozi bokuhlaselwa yizifo zenhliziyo, ikhulisa ukuhlanganiswa kwamahomoni kanye nama-anti-inflammatory prostaglandins, isheshisa imetabolism futhi ivimbela ukubekwa kwamafutha emzimbeni, futhi kuyadingeka futhi ekukhuleni okuvamile nokusebenza kwengqondo, amehlo, nezinzwa. Empilweni yobuchopho bethu, amafutha aleli qembu abaluleke kakhulu, ngoba wona uqobo anamafutha angama-60%, futhi iningi lala maphesenti angama-Omega 3. Uma enganele ekudleni, afakwa amanye amafutha, njengoba umphumela lapho ukusebenza kwamangqamuzana obuchopho kunzima futhi, ngenxa yalokho, ukucabanga kwethu kulahlekelwa ukucaca, nenkumbulo iphazamisekile. Ochwepheshe batusa ukukhuphula inani le-Omega 3 ekudleni futhi ukulungisa ukucindezeleka, ukukhathazeka nokudangala.
Imithombo engcono kakhulu ye-Omega 3 yimikhiqizo yasolwandle, njengezinhlanzi ezinamafutha kanye ne-semi-fat, ama-crustaceans. Khumbula nje ukuthi bangaba yimithombo emihle uma bebanjwa ezimweni zemvelo olwandle olusenyakatho, futhi bengakhuli epulazini. Ungakhohlwa mayelana nenani elikhulu le-mercury ekudleni kwasolwandle nasezinhlanzi zasolwandle. Ngakho-ke, amaJapane akholelwa ukuthi uma udla kuphela i-tuna oyikhonzile izinyanga ezimbalwa, uzokwazi ukususa ngokuphelele i-mercury etholwe ngalesi sikhathi emzimbeni kuphela emashumini ambalwa eminyaka. Okunconywayo okujwayelekile ukuthi kudliwe inhlanzi nokudla kwasolwandle kabili noma kathathu ngesonto, nakwezinye izinkinga zezempilo ezingenhla kuze kube kahlanu. Kungcono ukudla izinhlanzi ezintsha, kepha kunezinzuzo eziningi ezivela ezinhlanzini ezisethinini emafutheni.
Eminye imithombo ye-Omega 3 yimbewu yefilakisi nesesame kanye namafutha, uwoyela we-canola, amantongomane, i-tofu, nemifino eluhlaza. I-Sesame iqukethe inani elikhulu le-calcium egaya kalula. Imbewu yefilakisi isemhlabathini kahle, ngoba lapho umzimba uthola i-fiber ewusizo. Uwoyela we-flaxse ulusizo kuphela uma ucindezelwe ngamakhaza - njengokugqoka izitsha ezibandayo, ngoba lapho kufudunyezwa, kwakheka izinto ezinobuthi (lokhu kwenzeka futhi lapho kugcinwa ekukhanyeni).
Ukuze uthole inani elidingekayo le-Omega 3, umuntu omdala udinga ukudla cishe u-70 g wosalimoni ngosuku, noma ithisipuni elilodwa lefilakisi elisanda kugxotshwa, noma izingcezu eziyishumi zamantongomane angagaziswanga, noma u-100 g wezinhlanzi ezisemathinini.