Ekhuluma ngemikhiqizo ye-omega-3, okokuqala kufanele kuphawulwe ukuthi le nsimbi iyadingeka ekwakhiweni kwezingqamuzana zeseli nokugcinwa kwempilo yabo, ukulawulwa kwegazi coagulability.
Imikhiqizo equkethe i-omega-3 fatty acids iwusizo ekusebenzeni okujwayelekile futhi okunempilo yesimiso senhliziyo futhi ikuvumela ukuba ulwe ne-cholesterol, engcolisa imithwalo yegazi.
Yikuphi ukudla okuqukethe i-omega-3?
Imikhiqizo equkethe i-omega-3, ihluke ngokuhluka kwayo, ivumela ukuba ikhethe kuzo zonke izintandokazi. Iningi lazo zonke i-omega-3 ingaqukatha:
- Izinhlanzi zasolwandle (isibonelo, i-saumon, i-halibut, i-mackerel, i-sardine, i-herring).
- Amaqanda (kubalulekile ukucabangela ukuthi emaqanda ezinkukhu, ama-omega-3 angamakhulu ayisishiyagalolunye amahlandla angaphezu kwezimboni).
- Inkabi ingacebisa umzimba wethu ngezinto ezinjalo kuphela uma isilwane sisondliwa kuphela ngotshani. Ngakho-ke, okuqukethwe kwe-omega-3 emikhiqizo yenkomo kuncishiswa ngokuphindwe kasikhombisa kuphela uma isilwane sinikezwa ukudla okukhethekile okusanhlamvu.
Ngenhlanhla, le nto ingatholakali kuphela kumkhiqizo wesilwane semvelaphi. I-omega-3 acids eningi kakhulu itholakale emafutheni omnqumo namafutha aphuziwe .
Uma sikhuluma ngamantongomane, khona-ke iningi lalezi zinto zi-almonds, ama-walnuts, ama-pecans nama-macadamia .
Inamba enkulu yama-acids ama-omega-3 atholakala kumbewu ye-flax . Embebeni ye- flax yegolide kukhona okuningi kwalokhu, uma kuqhathaniswa nomusa wayo omnyama. Imbewu ngaphambi kokudla ingadliwa (uma ifisa), bese ungeze njengesiqholo kunoma yikuphi izitsha.
Ngokufaka lokhu kudla ekudleni, ungakwazi ukucebisa umzimba nge-omega-3, ukuyivikela emiphumeleni eyingozi ngaphakathi futhi uvimbele ukuvela nokuthuthukiswa kwezifo eziningi esikhathini esizayo.