Iwe watove wakanzwa nezve Omega 3, aya akakosha mafuta acids emhando yakanaka kwazvo iyo inochengetedza yedu yemoyo system. Izvo zvakakosha kwazvo panguva yekuzvitakura kuti uve nechokwadi chekukura kwakanaka kwemwana wako. Asi chii chaizvo chavanoshandiswa uye kupi kwekuvawana?

Alpha-linolenic acid iOmega-3 fatty acid iyo, saOmega-6 fatty acids, inowanzozonzi "mafuta akanaka" nekuti kudyiwa kwayo kunobatsira kudzivirira chirwere chemoyo.

Mabhenefiti eOmega-3 mune vakadzi vane nhumbu ari kuwedzera kuratidzwa. Idzi lipids dzinopa kune ese hutano hwevakadzi vane nhumbu uye neyavo vacheche:

• Mune vanaamai, chimiro chakanaka cheOmega-3 chinovabatsira kuchengetedza hunhu hwakanaka panguva yese yepamuviri uye kunyangwe mushure mekuzvara. Zvidzidzo zvakakomba zvakaratidza kuti vakadzi vanodya zvakanyanya Omega-3 vanotambura zvishoma kubva mushure mekusununguka "baby blues". Uye zvakare, timu kubva kuYunivhesiti yeKansas yakaratidza kuti kudyiwa kwezuva nezuva kwezai rakafumiswa muOmega-3 (huku dzinodyiswa mbeu yeflakisi) kuchawedzera nguva yekuzvitakura nemazuva matanhatu paavhareji. Iyi inhau inonakidza kwazvo yekudzivirira kuzvarwa nguva isati yakwana kana nhumbu iri panjodzi.
• Muvacheche: mamwe maOmega-3s anodikanwa mukukura kwe "fetus", ivo vanotora chikamu chakakura mukukudziridzwa kwemasero etsinga uye akakosha mukusimudzira kwaro kutsinga kwetsinga. Ivo DHA uye EPA. Aya maOmega-3 anobatsirawo immune system yemwana, nekudaro ichivandudza kumira kwayo kuzvirwere.

Nekudaro, kuti ive nechokwadi chekukura kwayo, iyo fetus inoda kugamuchira aya Omega-3s kuburikidza nepacenta.

Kubva pakati pevhiki rechitatu rekuzvitakura, hunyanzvi hwe "fetus" hunoiswa munzvimbo. Kubva ipapo, iyo fetal uropi inokura nekukurumidza kukurumidza: akati wandei makumi emabhirioni emaseru e-neuronal anogadzirwa mumwedzi mishoma. Zvisinei, mamwe maOmega-3 fatty acids, DHA, anonziwo "cervonic" acid, anoumba membrane yehuropi uye akakosha zvakanyanya pakuumbwa kwemauroni. Ivo zvakare vanoita mukutakura glucose muuropi.

Shure kwaizvozvo, mukati memwedzi mitatu yekupedzisira yenhumbu, kukura kwehuropi hwemwana kunoshamisa: inowedzera katatu kana mashanu. Nekudaro, pano zvakare DHA inoita basa rakakosha nekuti ndiyo yakakosha huropi hutsi hwe fetus.

Pakuberekwa, huropi hwemwana hunoumbwa ne60% lipids uye huremu hunosvika mazana matatu g. Icharamba ichikura nekukurumidza zvakanyanya mukati memakore ayo maviri ekutanga ehupenyu.

Kuzadzikisa zvido zvemwana kubva pakutanga kwekuzvitakura, chakanakira kungave kutanga kuwedzera kudyiwa kwayo kwakakosha mafuta acids nekukasira kwekuda kubata mwana.

Omega-3s akakosha mafuta acids, nekuti muviri wemunhu haugone kuzvigadzira. Ivo vanofanirwa saka kupihwa nechikafu. Panguva yekuzvitakura, zvakakosha chose kuti uve nechokwadi chekuti iwe unodya chikafu chiri sosi yeOmega-3, nguva zhinji uye zvakakwana kuti uve nechokwadi chekukura kwemwana kwetsinga nekukura kwekuona.

 MuFrance, tsika dzekudya zvine chekuita nemafuta acids zvachinja zvakanyanya nekuda kwemishandirapamwe yeruzivo. Iko kunwa kwemhando yakanaka yemafuta kwakawedzera zvakanyanya kuitira kudzivirira chirwere chemoyo. Nepo kushomeka kweOmega-6 kusingawanzo, vakadzi vazhinji havawani zvakakwana Omega-3s.

Nekudaro, kuve nematanho akakwana eOmega-3 neDHA, zvinokwana kudya zvikamu zviviri zvehove pasvondo, kusanganisira hove imwechete ine mafuta (salmon, tuna, nezvimwewo), uku uchichengeta chikafu chakaringana uye uchisiyanisa huwandu. mafuta:

• Mafuta akapfuma muOmega-3

Panyaya yemafuta, zvinokurudzirwa kufarira ekutanga mafuta akadzvanywa anotonhora, akapfuma muOmega-3. Mafuta ePerilla ndiwo mafuta akapfuma kwazvo emuriwo muOmega-3 pasi (65%), ichiteverwa neCapeline mafuta (45%), Nigella oiri (23%), hemp (20%), walnut mafuta (13%), mafuta akabikwa kana mafuta eCanola (9%) uye oiriya mafuta (8%). Linseed oiri yechikamu chayo ine zvinopfuura 50% Omega-3 asi inofanirwa kudyiwa zvine mwero nevakadzi vane nhumbu kana vanoyamwisa (asi zvakare nevana uye vachiri kuyaruka) nekuda kwezviri mukati maro zve lignans ayo ari phytoestrogens. .

kurudziro: kuunza bhalanzi mune akakosha mafuta acids, Omega-3 / Omega-6, chakanakira kudya mapuniki maviri pazuva pazuva remusanganiswa wemafuta emuorivhi - mafuta akapfuma muOmega-2 (ona chinyorwa chiri pamusoro).

Zvimwe zvekudya, sosi yakakosha yeOmega 3

• Hove ine oiri - sarudza hove diki kuti dzidzivirire kuwanda kwe mercury: hove diki senge herring, mackerel, sardine nyowani, trout, eel kana anchovies, pollack, sole, cod, perch, mullet, sea bream kana red mullet, hake, whiting, dab, nezvimwe. Ihove dzakakora zvakanyanya ndidzo dzakapfuma kwazvo muOmega-3.
• Zvokudya zvegungwa: oysters (yakabikwa) kunyanya
• Mazai ehuku anofurwa nemafuta
• Nuts: nzungu kunyanya, asiwo maarumondi, hazelnuts, pistachios, cashews

kurudziro: tinokurudzira kudya hove kaviri pasvondo, kusanganisira hove dzakakora. Kune hove, zvakanakisa kufarira hove dzemusango (sardines uye mackerel semuenzaniso) izvo zvakapfuma muOmega-3 fatty acids.

Sechiyeuchidzo, hove mbishi, sekuratidzwa muchimiro cheSushi kana ceviche, inoodzwa moyo panguva yekuzvitakura kudzivirira chero njodzi yekudya chepfu uye parasitosis.

Nekudaro, kana iwe uchinetseka nezve kusadya zvakakwana Omega-3, unogona kutaura nachiremba wako kana wemishonga, kuti akwanise kukutungamira kune chinonaka chikafu chinowedzerwa, zvichibva pamafuta ehove.

Breakfast breakfast

• Chinwiwa chinopisa: infusion, decaffeine kofi kana tii ine decaffeine. (Kune echinyakare shanduro dzekofi netii, zvirinani kutora chikafu uende nacho)
• Chingwa chezviyo chakazara
• Mombe, gwai kana mbudzi yogati
• Muchero mutsva wezvibereko kana muchero wose
• 10 maarumondi

chisvusvuro

• Chibage saladhi pamwe nzungu
• Kupfeka zvine 1 tbsp. pa s. yemusanganiswa wemafuta emuorivhi uye mafuta akapfuma muOmega-3 (perilla, camelina, nigella, hemp, walnuts, rapeseed, soya), sarudzo: mustard)
• Herring fillet kana sardines
• Senge fondue nembeu yesesame
• matapiri
• Mwaka wemichero

dhinha

• Sanganisa saradhi: matomatisi, howa, mupunga, 2 mazai ehuku akadyiswa muflakisi, marinated mhiripiri, sundried matomatisi
• Kupfeka kune 1 tbsp. pa s. yemusanganiswa wemafuta emuorivhi nemafuta akapfuma muOmega-3 (perilla, camellia, nigella, hemp, walnut, rapeseed, soybean), sarudzo: mustard)
• Mombe, gwai kana mbudzi yogati ine ndimu
• Sorbet (2 scoops) kana mukombe wemichero yemwaka + maamondi akapwanyika

Ongorora: mumafuta, chikafu chakapfuma muOmega-3