Omega-3 okunamafutha acid

I-Omega-3 polyunsaturated fatty acids ibalulekile futhi ibalulekile kubantu. Njengoba lezi zinto zingezesigaba sama-lipids abalulekile futhi azikhiqizwanga emzimbeni, kufanele zibe khona njalo ekudleni kwabantu abadala nezingane.

Ngenxa yesici sokwakheka kwe-molecule, noma ikuphi ukucubungula, ingaguqulwa ibe yi-omega 6 ezinzile, noma ithathe ifomula ephelele ye-polyunsaturated acid. Ngenxa yalokhu, mancane kakhulu ama-acid anjalo ekudleni kwemvelo. Umzimba womuntu uyakwazi ukukhipha i-omega-3 uqobo kusuka ku-molecule ye-adipose izicubu ezigcwalisiwe ngokuvutshelwa nge-lipase yayo, kepha lokhu kumboza kuphela izidingo eziphansi ze-basal metabolism. Kungalesi sizathu iningi labantu emhlabeni lihlushwa ukuntuleka kwama-omega-3 polyunsaturated acid.

Izinhlobo ze-Omega-3

Ama-omega-3 abaluleke kakhulu angama-acid amathathu, ngalinye linemisebenzi ethile:

1. I-Eicosapentaenoic acid (EPA) - yemvelaphi yezilwane, yenza kusebenze ukubuyiselwa kolwelwesi lweseli, ikhulisa ukuthuthwa kwamafutha egazini, inyuse imisebenzi yesistimu yomzimba, futhi ithuthukise nezinqubo zokumunca emgudwini wamathumbu.
2. I-Alpha-linolenic acid (ALA) - esekwe ezitshalweni, isiza ukujwayela umfutho wegazi nokugcina amazinga we-cholesterol egazini elifanele. Kubaluleke kakhulu ezimweni ezicindezelayo, isikhumba esomile, i-alopecia, nokuqhekeka kwezipikili. I-ALA iyindawo yokwakha amanye ama-omega-3 fatty acids.
3. I-Docosahexaenoic acid (DHA) - imvelaphi yezilwane, ingxenye yendaba empunga yobuchopho, ulwelwesi lweseli, i-retina nezitho zobulili zabesilisa. Ngaphezu kwalokho, i-DHA yinto ebaluleke kakhulu ekwakhekeni nasekukhuleni kwesistimu yezinzwa zombungu (umthombo - iWikipedia).

Iqiniso elithakazelisayo: Njengoba sebetholile ukuthi i-omega-3 polyunsaturated acid itholakala emafutheni omnqumo nawofilakisi, abaningi bafuna ukufaka uwoyela we-sunflower wakudala ngawo. Kodwa-ke, bambalwa abantu abaziyo ukuthi ngaphansi kwethonya lokugcina okungafanele (ukungabikho kokuvikelwa kwe-UV) kanye nokwelashwa kokushisa, noma yimaphi ama-acid e-polyunsaturated aguqulwa abe yifomu lawo eliphelele, elingagxiliwe emzimbeni wethu, kepha lihlukaniswe libe namandla amsulwa futhi livaliwe khona manjalo ngaphansi kwesikhumba ngaphansi kwethonya le-insulin reaction.

Kukho konke ukushiyeka kwayo ku-omega-3, i-polyunsaturated acid, kanye nefomu elingandile kakhulu ngesimo se-omega-9, kudlala indima ebaluleke kakhulu ku-metabolism. Ngokuqondene, bagcwalisa imiphumela yamafutha omega-6 emzimbeni futhi uzinzise ukusabela kwe-cholesterol.

Yini ama-omega-3 fatty acids?

I-Omega-3 idala ukuhlangana okuphelele kwezinto ezihambisana nokuthuthwa kwe-cholesterol nomphumela we-cholesterol emzimbeni womuntu. Idlala indima ebalulekile ekondleni isikhumba, izinwele, izinzipho, kepha okubaluleke kakhulu, ukuthi iyabandakanyeka ekwakhiweni kwamahomoni ezocansi, ikakhulukazi i-testosterone - injini enkulu yokuthuthuka kwamandla eCrossFit.

Ngenxa ye-omega-3 cholesterol inciphisa ikhono layo "lokunamathela" ulwelwesi lwangaphakathi lwemithambo, okuyindlela enhle kakhulu yokuvikela isifo sokuqina kwemithambo yegazi.

Ukudla komuntu okuvamile kugcwele ngama-omega-6 acid, enza ukuthi kukhishwe i-cholesterol emolekyuli eqediwe, kepha, ngaphandle kwesiqinisi ngesimo se-omega-3, omega-6, kanye ne-cholesterol, ikhipha imisila enamathelayo. Yibo abahlukanisa i-cholesterol embi kokuhle. Ngenxa yemisila enamathelayo, ayikwazi ukufinyelela futhi iguquke ibe yizakhi zehomoni, kunalokho imane inamathele ezitsheni, inyuse ubungozi be-atherosclerosis, isifo senhliziyo nemivimbo (umthombo - I-PubMed).

Isilinganiso esifanelekile se-omega-6 kuya ku-omega-3 kufanele sibe ngu-1 kuye ku-6. Okusho ukuthi, nge-1 g ye-omega-6 polyunsaturated acid, kufanele kube no-6 g we-omega-3 acid engazinzile.

Umphumela emzimbeni womuntu

Ake sicabangele ukwenza ukuthi i-omega-3 fatty acids ilusizo kangakanani:

1. Ukunciphisa amafutha omzimba. Ngenxa yokuthi i-omega-3 acid ikhokha okweqile kwe-omega-6, ekuqaleni, lapho ithathwa, umphumela wokunciphisa ungqimba lwamafutha kungenzeka. Umzimba ukhipha imali enamafutha ukunxephezela nokusimamisa i-omega-3s kuma-acids ayo.
2. Yehlisa ubungozi bezingozi ezihlasela ngamandla zemithambo yegazi. Lo mphumela we-polyunsaturated fatty acids kungenxa yekhono lokunciphisa okuqukethwe kwama-lipoprotein aphansi egazini futhi kuthuthukise ukuthinteka kwe-myocardial.
3. Ukushintsha ukwakheka kwefomula ephelele yama-molecule amafutha. Kulokhu, ngisho namafutha asanda kutholakala angaphansi kwesikhumba azoba nesimo esintekenteke ngokwengeziwe, esizokuvumela ukuthi uwashise ngokushesha. Ngakolunye uhlangothi, i-omega-3 fatty polyunsaturated acid iholela ekwehleni kwenani lama-calories nge-molecule ngayinye, kusuka ku-9 kuye ku-7.5 kcal.
4. Kukhuphuke amazinga e-testosterone ngokwandisa ukuhlangana kwayo emzimbeni womsubathi.
5. Susa i-hypoxia yezicubu. Umphumela ubangelwa ukulethwa komoya-mpilo okwenziwe ngcono kumaseli.
6. Ukubamba iqhaza okuqondile ekwakhiweni kwama-eicosanoids. Ama-hormone anjalo ezicubu abandakanyeka kukho konke ukusabela kwamakhemikhali emzimbeni.
7. Ukuthanjiswa kwemisipha namalunga. Njenganoma iyiphi enye i-acid enamafutha e-polyunsaturated, i-omega-3 iguqulwe kancane kancane ibe yifomu ephelele, ebandakanyeka ekudleni kwemisipha noketshezi oluhlangene, olwehlisa kakhulu ingozi yokulimala ngesikhathi sezakhiwo ezinzima nezimbi.
8. Umthwalo omncane kumgudu wokugaya ukudla. Lokhu kukuvumela ukuthi ukwandise ukudla kwakho kwekhalori ngokungeza inani elibalulekile lamafutha amasha. Ngaphezu kwalokho, ngomphumela omncane we-lipase, umzimba unezinsizakusebenza eziningi zokwenziwa kwe-protease, enesibopho sokudiliza amaprotheni bese uwahambisa ezicutshini zemisipha.

Futhi, i-omega-3 fatty acids isiza ukuthuthukisa ukusebenza kwengqondo, ukusebenza kwamasosha omzimba, isimo sesikhumba, ukuzinzisa isizinda se-psycho-ngokomzwelo, kunciphise ukumelana nezicubu kwe-insulin (umthombo - iphephabhuku lesayensi "Ukubuyekezwa Kwamazwe Omhlaba: Ukuzivocavoca Kwezempilo Nempilo").

Isetshenziswa kanjani

Ungayithatha kanjani i-omega-3 fatty acids ngokufanele? Okokuqala udinga ukunquma ngomthamo nomthombo.

Umthombo

Umthombo wemvelo ongcono kakhulu izinhlanzi zasolwandle. Amafutha wefilakisi noma amaphilisi kawoyela wezinhlanzi afaneleka njengezithasiselo.

Okubalulekile: ungathengi i-oyela enefilakisi ezitolo, ngoba ngaphansi kwezimo zokugcina okungafanele, izinzuzo zayo kumsubathi (kanye nomuntu ojwayelekile) azikho nhlobo.

Isikali

Ngemuva kokuthi uthathe isinqumo ngomthombo, udinga ukuthola isilinganiso. I-classic 6: 1: 1 scheme (omega 3-6-9, ngokulandelana) ayifanele wonke umuntu. Ezikimini zendabuko zokudla, amafutha abala cishe ama-20 g wokudla okuphelele ngosuku. Ngokunjalo, eziyi-12 zazo ziyi-omega-3 kanti okusele kusatshalaliswa ngokulinganayo kwezinye izinhlobo zama-polyunsaturated acid, ngaphandle kwamafutha namafutha wefomu eligcwalisiwe eligcwalisiwe.

Yini okufanele uyenze uma uthanda ukudla amazambane othosiwe noma udle ingulube eningi, futhi inani eliphelele lamafutha ngosuku lidlula ama-60, noma ama-100 amagremu? Kulokhu, uhlobo lwemithi lusetshenziswa lapho inani le-omega-3 lizoba okungenani uhhafu wenani le-omega-6.

Njengoba akuwona wonke amafutha amuncwa, i-omega-3 inikeza ukusabela okufana ncamashi nokuthi wonke amanoni amunciwe (cishe ama-35% alawo atholwe ngokudla okunjalo) aya ekusetshenzisweni okulungile kwamakhemikhali.

Ngakho-ke, ukhetha umthamo ngokuya ngokudla kwakho nokuqukethwe kwekhalori. Lapho udla amafutha ngokulinganisela, zama ukunamathela kwifomula engu-6: 1: 1. Ngokwanda - okungenani 3: 6: 1. Kodwa-ke, kunenzuzo empilweni yakho ukunciphisa amafutha amaningi ekudleni kwakho.

Ungayithatha kanjani i-omega-3s futhi yisiphi isikhathi esihle sokuyithatha? Azikho izincomo ezithile maqondana nalokhu. Kukhona ama-caveats kuphela:

1. Ungadli ngemuva kokudla amafutha we-trans. Kulokhu, i-omega-3 izogcwalisa kuphela uhlobo lwezicubu ze-adipose, ezizokhulisa ubuthi njengoba ziqhubeka ziqhubeka.
2. Ungayisebenzisi esiswini esingenalutho. Isakhiwo esintekenteke samangqamuzana sivumela umzimba ukuthi uguqule i-triglyceride ibe yi-glucose ngomzamo omncane, ozonciphisa umphumela we-omega-3 ube yi-zero.
3. Ungahlanganisi nama-carbohydrate. Lokhu kwandisa amathuba okuba impendulo enamandla ye-insulin izothumela ama-fatty acids ngqo ngaphansi kwesikhumba sakho.

Isixazululo esikahle kungaba ukuhlukanisa isilinganiso esinconyiwe izikhathi ezingama-2-3 (ukwehlisa umthwalo emgodini wamathumbu) bese usisebenzisa kanye namaprotheni ezokuthutha ukuze uzinze ngokushesha ukusabela kwe-cholesterol.

Yikuphi ukudla okuqukethe i-omega-3

Lapho ucabangela izinzuzo ze-omega-3 polyunsaturated acid, udinga ukucubungula imithombo yokukhiqizwa kwayo. Ukudla kwendabuko, kucatshangelwa izici zokudla kukazwelonke, kuvame ukubhekana nokushoda kwama-omega-3 polyunsaturated acids.

Okuwukuphela kokungafani amazwe anezinhlanzi ezinkulu, lapho uwoyela wezinhlanzi uyinto yokudla kwansuku zonke.

Ngakho-ke, imithombo esemqoka ye-omega 3 fatty acids engatholakala esitolo noma ekhemisi imi kanje:

Izinyathelo zokuzivikela

Kuzo zonke izinzuzo zabo, i-omega-3 polyunsaturated acids inemikhawulo ethile ekusetshenzisweni kwayo.

Ukudla kwe-Omega-3 akunconyiwe ezimweni ezilandelayo:

• ukwelashwa okuhambisana ne-anticoagulant;
• ukungezwani komzimba nokudla kwasolwandle;
• amazinga aphezulu egazi e-calcium yanoma iyiphi i-etiology;
• isifo segilo;
• izingane ezingaphansi kweminyaka engu-7;
• ukukhubazeka kwezinso / kwe-hepatic;
• urolithiasis, cholelithiasis;
• isigaba esisebenzayo sesifo sofuba;
• ukopha;
• varicose emithanjeni wokugaya ukudla;
• ukukhuphuka kwesilonda esiswini, isilonda se-duodenal, ukuguguleka;
• izifo zegazi;
• I-trimester yokuqala yokukhulelwa;
• isimo ngemuva kokuhlinzwa.

Kumsubathi onempilo, akukho ukuphikisana okuqondile okungamphoqa ukuthi azilinganisele ekutholeni uwoyela wezinhlanzi, uwoyela wefilakisi, ama-walnuts noma ezinye izakhi zomzimba eziqukethe i-omega-3 fatty acids.

Iziphetho

Lapho nixoxa ngezinzuzo zama-polyunsaturated fatty acids, kufanelekile ukusho isici esisodwa esincane. Ngenkathi ukuthatha uwoyela wezinhlanzi kuzokunikeza izinzuzo ezinkulu njengomdlali, lezi zinzuzo, kufaka phakathi izakhiwo ze-adaptogenic, azihlobene nakancane nemilingo noma imiphumela ye-omega-3 emzimbeni.

Iqiniso ukuthi sithola ukuntuleka okukhulu kwale asidi emzimbeni wethu, futhi uma ikhona, zonke izinqubo zimane zenze kube ngokujwayelekile. Yize kunjalo, ukubheka okuhlukile kokudla kukazwelonke kwamazwe amaningi, ukuthatha i-omega-3 polyunsaturated fatty acids kubaluleke kakhulu kumdlali we-crossfit njengokuphuza amaprotheni.

Bukela ividiyo: Omega 3 fatty acids. Notation and configuration (May 2025).