I-Omega-3 fatty acids ibhekwa njengebalulekile: umzimba wethu uyawadinga, kodwa awukwazi ukuwahlanganisa ngokwawo. Ngaphezu kwemithombo yezilwane, la ma-asidi atholakala ekudleni kwasolwandle, okuhlanganisa ulwelwe, ezinye izitshalo namantongomane. Ayaziwa nangokuthi amafutha e-polyunsaturated (PUFAs), i-omega-3s idlala indima ebalulekile ekusebenzeni kobuchopho obunempilo kanye nokukhula nokuthuthuka okuvamile.
Izingane ezinonina abangazange bathole i-omega-3 eyanele ngesikhathi sokukhulelwa zisengozini enkulu yokuba nezinkinga zemizwa kanye nenkinga yokubona. Izimpawu zokuntuleka kwe-acid enamafutha zihlanganisa ukukhathala, inkumbulo embi, isikhumba esomile, izinkinga zenhliziyo, ukushintshashintsha kwemizwelo nokucindezeleka, nokungahambi kahle kwegazi.
Kubalulekile ukugcina isilinganiso esifanele se-omega-3 ne-omega-6 fatty acids ekudleni. Owokuqala usiza ukulwa nokuvuvukala, okwesibili, njengomthetho, kunomthelela kuwo. Isilinganiso sokudla saseMelika siqukethe i-Omega-14 ephindwe izikhathi ezingu-25-6 kune-Omega-3, okungeyona into evamile. Ngakolunye uhlangothi, ukudla kwaseMedithera kunokulinganisela okunempilo kwala ma-asidi: okusanhlamvu, izithelo nemifino emisha, amafutha omnqumo, ugalikhi, nezingxenye ezilinganiselwe.
Amafutha e-Omega-3 ayingxenye yolwelwesi lwamaseli kuwo wonke umzimba futhi athinta ukusebenza kwama-receptors kulawa maseli.
Ucwaningo oluningana lwemitholampilo luphawula ukuthi ukudla okunothe nge-omega-3 kungasiza ukwehlisa umfutho wegazi kulabo abaphethwe yi-hypertension. Uma kuziwa esifweni senhliziyo, enye yezindlela ezingcono kakhulu zokusivimbela ukudla ukudla okunamafutha agcwele amafutha futhi udle amafutha e-monounsaturated kanye ne-polyunsaturated, ahlanganisa i-omega-3s, njalo. Ucwaningo luphinde lubonise ukuthi ama-omega-3 fatty acids anezindawo zokulwa ne-antioxidant ezithuthukisa ukusebenza kwe-endothelium (ungqimba olulodwa lwamangqamuzana ayisicaba ahlanganisa ingaphakathi legazi nemithambo ye-lymph, kanye nemigodi yenhliziyo). Bahileleke ekulawuleni ukujiya kwegazi, ukufinyela nokuphumuza izindonga zemithambo yegazi, nokulawula ukuvuvukala.
Iziguli ezinesifo sikashukela zivame ukuba ne-triglycerides ephezulu kanye namazinga aphansi e-cholesterol "enhle". I-Omega-3s isiza ukwehlisa i-triglycerides nama-apoprotein (izimpawu zesifo sikashukela), kanye nokwandisa i-HDL ("good" cholesterol).
Kunobunye ubufakazi be-epidemiological bokuthi ukudla i-omega-3 fatty acid (ngenkathi kunciphisa i-omega-6 fatty acids) kungase kunciphise ingozi yomdlavuza webele kanye nomdlavuza wekoloni. Kodwa-ke, abukho ubufakazi obanele bokusungula ubudlelwano obuqondile phakathi kokudla kwe-omega-3 nokuthuthukiswa komdlavuza.
Uma uzwa igama elithi “omega-3”, into yokuqala efika engqondweni izinhlanzi. Kodwa-ke, empeleni kunemithombo eminingi ye-fatty acids enempilo kubantu abadla imifino, nansi eyinhloko: - hhayi nje umthombo omuhle kakhulu wama-antioxidants, amavithamini namaminerali, kodwa nemifino ye-Omega-3. Amajikijolo aluhlaza akleliswa kuqala kumafutha e-omega-3 phakathi kwamajikijolo futhi aqukethe u-174 mg indebe eyodwa. Futhi, inkomishi engu-1 yerayisi lasendle eliphekiwe liqukethe u-1 mg we-omega-156 kanye nensimbi, amaprotheni, i-fiber, i-magnesium, i-manganese ne-zinc.