Litaba
- Omega 3 ke eng
- Melemo ea Omega 3 bakeng sa Likatse
- Omega 3 ke eng bakeng sa likatse
- U ka fa katse omega 3 joang?
- Tekanyo ea Omega 3 bakeng sa likatse
- Lijo tse ruileng omega 3 bakeng sa likatse
- Litla-morao tsa Omega 3 ho Likatse
Ho tloha lilemong tsa bo-70 ho ea pele, tlhaiso-leseling ka melemo ea omega 3 e ile ea qala ho phatlalatsoa. Lilemong tsa morao tjena, litsebi tse ngata tsa phepo li buile ka melemo le likotsi tsa eona, li khothaletsa batho ho li kenyelletsa lijong tsa bona le lijong tsa liphoofolo tse ruuoang lapeng. Ho hlakile hore, tlhokomelo e thata e tlameha ho nkuoa ho qoba likotsi tsena ka hohle kamoo ho ka khonehang.
Seo se boletse, omega 3 bakeng sa likatse e ka ba molemo haholo, empa hobaneng? Ts'ebeliso ea omega 3 likatseng ke eng 'me ke lijo life tse ruileng mafura ana tse loketseng liphoofolo tsee? Sengoliloeng sena ke PeritoAnimal, re tla hlakisa lipelaelo tsohle tse amanang le eona mme re hlalose hore na o ka kenya ntho ena joang lijong tsa feline ea hau - Omega 3 bakeng sa likatse: litekanyetso le tšebeliso.
Omega 3 ke eng
Omega 3 fatty acids ke sehlopha sa li-acid tsa polyunsaturated tse nang le melemo e mengata ea bophelo bo botle. Leha ho le joalo, kaha liphoofolo tse anyesang li ke ke tsa li hlahisa, li tlameha ho li fumana mehloling e fanoang ke tlhaho (lisele tse tsoang ho litlhapi tse ling, likhetla le meroho, joalo ka oli ea canola, oli ea soya, folaxe, walnuts, jj.).
ho na le tse fapaneng mefuta ea omega 3:
- Alfa-linolenic acid (ALA): E amahanngoa le melemo mokhoeng oa pelo oa methapo ea liphoofolo tse anyesang.
- Motsoako oa Stearidonic (STD): E entsoe ka ALA, e tsejoa hore e fumaneha ho li-oli tsa peo ea blackcurrant, hemp le echium.
- Eicosatetraenoic acid (ETE): e fumanoe mefuteng e meng ea li-mussel mme e tlalehiloe e le cyclooxygenase inhibitor, ee etsa hore e be anti-inflammatory e bonolo.
- Eicosapentaenoic acid (EPA): Merianeng ea batho e tsebahala ka ho sebetsa khahlano le mefuta e meng ea hyperlipidemia.
- Docosapentaenoic acid (DPA).
- docosahexaenoic acid (DHA): e ile ea tsebahala hore ts'ebeliso ea eona bathong e ka fokotsa menyetla ea ho ba le lefu la Alzheimer, leha ena e le khopolo-taba e ntseng e le tlasa thuto.
- tetracosapentaenoic acid.
- Tetracosahexaenoic acid (nisinic acid): E fumanoa ka cod, Japanese sardine le oli ea sebete ea shaka.
Melemo ea Omega 3 bakeng sa Likatse
Joalokaha ho boletsoe karolong e fetileng, ho na le mefuta e mengata ea omega 3s, mme joalo ka ha e na le litšobotsi tse fapaneng tsa lik'hemik'hale, le tsona li na le litlamorao tse fapaneng ka bonngoe. Re ka akaretsa melemo ea li-acid tsena tse mafura ho rona ka mokhoa o latelang:
- Ke meriana e sebetsang hantle e khahlano le ho ruruha: ETA e amahanngoa le thibelo ea cyclooxygenases (protheine e sitisang sebopeho sa ba ikarabellang bakeng sa phlogosis), ka hona e qetella e thibela ho ruruha le ho thusa ka bohloko ba manonyeletso le / kapa mesifa.
- Iketsetse lintho tse susumetsang kelello: lithuto tse ling li hlalosa hore omega 3 e ka tlisa melemo ea bohlokoa bokong ba lintja le likatse, ka hona ho khothaletsoa ho e kenyelletsa lijong tsa hau ka tsela e nepahetseng.
- E-ba le thepa e thibelang khatello ea maikutlo: Ho tsebahala hore ts'ebeliso e nepahetseng ea omega 3 e ka amahanngoa le tlhahiso ea lintho tse kang serotonin le dopamine tseo, hara tse ling, li loantšang khatello ea maikutlo liphoofolong tse anyesang. Se ke oa fetoa ke sengoloa se nang le matšoao a khatello ea maikutlo likatseng ho ithuta ho se tseba.
- E na le thepa ea anti-cancer: Ts'ebeliso ea omega 3 bathong e netefalitsoe ho fokotsa menyetla ea motho ea ho tšoaroa ke mofetše oa matsoele kapa mala. Liphoofolong, ho ntse ho ithutoa thepa ena.
- Loana mafura a mangata: ho ne ho khonahala ho paka hore EPA e khona ho loants'a hyperlipidemia, ho felisa kapa ho fokotsa bongata ba se bitsoang "mafura a mabe".
- Etsa joalo ka basireletsi ba pelo: ketso ena e amahanngoa le ALA, e kenyellelitsoe liphuputsong tse ngata tse bonts'itseng litholoana tsa eona tse ntle morerong oa ho ntlafatsa boleng ba pelo ea methapo ea liphoofolo.
Omega 3 ke eng bakeng sa likatse
Kamora ho lekola melemo ea omega 3 bakeng sa likatse, re ile ra khona ho netefatsa hore mafura a acid a sebeletsa merero e latelang:
- Ntlafatsa bophelo bo botle ba pelo le methapoKa hona, ho kgothaletswa maemong a mafu a holofatsang kapa a amanang le masapo, joalo ka osteoarthritis.
- Amohela boemo ba boea ba katse le boea ba eonaKa hona, ho kgothaletswa ho li kenyelletsa lijong tsa hau le ho reka shampoo bakeng sa likatse tse nang le omega 3.
U ka fa katse omega 3 joang?
Ho na le mekhoa e 'meli ea ho fa katse omega 3: ka lijo kapa litlatsetso. Boemong ba pele, ho na le monyetla oa ho reka lijo tse ommeng kapa lijo tse kenngoeng ka makotikoting tse ntlafalitsoeng ka mafura ana, ho sebelisoa oli ea salmon kapa ho fa liphoofolo lijo tse ruileng ka omega 3.
Tekanyo ea Omega 3 bakeng sa likatse
Tabeng ea bobeli, e kenyelletsang litlatsetso, ngaka ea liphoofolo e tla laola tekanyetso ea omega 3 bakeng sa likatse le makhetlo a eona, hobane ke lihlahisoa tse nang le mohopolo o moholo.
Lijo tse ruileng omega 3 bakeng sa likatse
Ha ho kotsi hore ka lilemo tse 'maloa, papaling e' ngoe le e 'ngoe kapa boithabisong ba bana, katse e bonts'itsoe e ja litlhapi. Mefuta e mengata ea litlhapi tsa metsing ke mohloli oa mefuta e fapaneng ea omega 3 mme, joalo ka ha re boletse likarolong tse fetileng, e tlisa melemo e mengata ea bophelo bo botle ho rona. Leha ho le joalo, o lokela ho lula o bona ngaka ea hau ea liphoofolo ha o kenyelletsa mofuta ofe kapa ofe oa limatlafatsi lijong tsa hau, e le hore o tsebe hantle seo o se etsang mme o ka kotula melemo ho fapana le mathata.
Mefuta e tsebahalang haholo eo ka tlhaho e fanang ka omega 3 mme o ka e fa katse ea hau ke:
- litlhapi tse mafura: tuna, salemone, mackerel, sardine, jj.
- lijo tsa leoatleng: shrimp, mussels, jj.
- meroho e metala ea lekhasi: komkomere, lettuce, spinach, jj.
- oli ea limela: oli ea flaxseed, oli ea mohloaare, oli ea lepa, oli ea soya, jj.
- Litholoana tse omileng: lialmonde.
Litla-morao tsa Omega 3 ho Likatse
Ha re nahana hore re bua ka lintho tse ntseng li le tlasa thuto, re ke ke ra tiisa hore litlamorao tsena li amahanngoa le lintho tse ling tsa lik'hemik'hale tse teng mehloling ea tsona. Litholoana tse bohloko tsa mafura ana a acid hangata li hlaha ha ho na le a feteletseng lijong; ka hona, o lokela ho hopola hore o ka se e fetelle ka ntho efe kapa efe, leha melemo e mengata e fumanoe. Matšoao a khethollang ka ho fetisisa katse ha o noa sehlahisoa se nang le omega 3 ke:
- ho hlatsa
- Bohloko ba mpeng
- Letšollo
- Halitosis (phefumoloho e mpe)
Ntho e ngoe le e ngoe e na le tekanyetso ea eona eo, ha e feta, e bakang litlamorao tse sa batleheng. Tekanyo ena e tlameha ho fetoloa ho mefuta, mofuta, bong, lilemo, boima le lintlha tse ling tse ngata tse amanang le phoofolo. Ngaka ea hau ea liphoofolo e lokela ho botsoa haeba o batla ho kenya lintho tse ncha lijong tsa katse ea hau, leha melemo ea tsona e se e tsebahala.
Haeba u batla ho bala lingoliloeng tse ling tse tšoanang le Omega 3 bakeng sa likatse: melemo, litekanyetso le tšebeliso, Re khothaletsa hore o kenye karolo ea rona ea Lijo tse leka-lekaneng.