Rimwe rematambudziko makuru kune vegan uye vegetarian kuwana chiyero chakakodzera chemafuta ane hutano. Nekuda kwekuwanda kwezvigadzirwa zvemaindasitiri, zviri nyore kuve wakashomeka mune akakosha mafuta acids anowanikwa muomega-3 mafuta.
Izvi ndezvechokwadi kunyanya kuvanhu vanogara munyika dzakapfuma, dzakabudirira. Zvokudya zvavo zvinowanzozara ne "mafuta akaipa". Zvirwere zvakawanda zvinodzikira zvine chekuita nemhando dzisiridzo uye huwandu husina kunaka hwemafuta ekudya.
Kudya mafuta ane hutano kunoderedza njodzi yechirwere chemoyo, kenza uye chirwere cheshuga uye kunowedzera mikana yedu yekurarama hupenyu hune hutano. Uye zviri nyore kuwana omega-3 fatty acids kubva muchikafu chedu.
Omega-3 uye omega-6 ndiwo marudzi maviri makuru eakakosha mafuta acids (EFAs) akakosha pahutano hwakanaka. Izvo hazvigadzirwe nemiviri yedu uye zvinofanirwa kuwanikwa kubva mukudya kana kuwedzera. Omega-9 mafuta akakosha kune hutano, asi muviri unogona kuzvigadzira wega.
Fatty acids yakakosha pakushanda kwetsinga, immune, kubereka uye moyo. Fatty acids inobatanidzwa mukuumbwa kwemasero membranes uye kutorwa kwezvokudya mumasero. Fatty acids yakakosha kumunhu wese, kubva kuvacheche kusvika kune vakwegura.
Vanhu vekuAmerica vanowanzo shaya omega-3 mafuta. Sezvineiwo, vanodya miriwo uye vegans vanonyanya kunetseka kune omega-3 fatty acid kushomeka. Dhipatimendi reSainzi Yechikafu paYunivhesiti yeAustralia rakaratidza kuti maomnivores akajairwa ane mazinga epamusoro eomega-3s muropa ravo kupfuura vanodya zvirimwa.
Chimwe chidzidzo, chakaitwa paResearch Institute of Nutrition muSlovakia, chakadzidza boka revana vane makore 11-15 kwemakore 3-4. 10 vana vaive lacto vegetarian, 15 vaive lacto-ovo vegetarian uye vanomwe vaive vakasimba vegans. Kuita kweboka iri kwakaenzaniswa nekweboka re19 omnivores. Nepo lacto-ovo vegetarians uye omnivores vaive nechiyero chakafanana cheomega-3s muropa ravo, lacto-vegetarians yakasara kumashure. Iro vegan boka raive rakaderera zvakanyanya omega-3 mazinga kupfuura mamwe.
MuAmerica, uko maomega-3s anowanzo kuwanikwa kubva kuhove nemafuta eflaxseed, vazhinji vanodya miriwo havawani yakaringana omega-3s mukudya kwavo. Huwandu husina kuenzana hweomega-6s hunogona kuungana mumatishu emuviri, izvo, maererano nekudzidza, zvinogona kutungamirira kuzvirwere - chirwere chemoyo uye sitiroko, kenza uye arthritis.
Zvimwe zvidzidzo zvinoratidza kuti omega-3 fatty acids inogona kuderedza mhinduro dzekuzvimba, kuderedza njodzi dzechirwere chemoyo uye kenza.
Omega-3s yakakosha pakukura kwetsinga uye kuona kwakanaka. Omega-3s yakanyanyisa muuropi, inobatsira: kuyeuka, kushanda kweuropi, mafungiro, kudzidza, kufunga, kuziva uye kukura kweuropi muvana.
Omega-3s inobatsirawo kubata mamiriro akadai seshuga, arthritis, osteoporosis, high cholesterol, hypertension, asima, kutsva, matambudziko eganda, kusagadzikana kwekudya, kusagadzikana kwehomoni, uye allergies.
Iwo matatu makuru omega-3s atinowana kubva muchikafu ndeye alpha-linolenic acid, eicosapentaenoic acid, uye docosahexaenoic acid.
Eicosapentaenoic acid inosanganiswa nenjodzi yakaderedzwa yechirwere chemoyo uye kukura kwakaringana uye basa retsinga uye uropi. Miviri yedu inoda kushandura omega-3s, asi vamwe vanhu vanogona kunge vaine dambudziko nekutendeuka uku nekuda kwezvakasiyana zvefiziology yavo.
Kuti uwane eicosapentaenoic uye docosahexaenoic acids, vanodya miriwo vanofanira kuisa pfungwa pamashizha, cruciferous (kabichi) miriwo, walnuts, uye spirulina.
Zvimwe zvekudya zvezvirimwa zvinopa alpha-linolenic acid. Chipunu chimwe chemafuta eflakisi pazuva chinokwana kupa huwandu hunodiwa hwe alpha-linolenic acid. Mbeu dzeHemp, mhodzi dzemanhanga, mhodzi dzeSesame zvakare masosi akanaka ealpha-linolenic acid. Nzungu dzeBrazil, gorosi, mafuta egorosi, mafuta esoya, uye mafuta ecanola anewo huwandu hwakawanda hwealpha-linolenic acid.
Mhando huru ye omega-6 ndiyo linoleic acid, iyo inoshandurwa mumuviri kuita gamma-linolenic acid. Inopa kuchengetedzwa kwechisikigo kubva pakukura kwezvirwere zvakaita sekenza, rheumatoid arthritis, eczema, psoriasis, chirwere cheshuga neuropathy uye PMS.
Kunyangwe vanhu vazhinji vekuAmerica vachidya yakawandisa omega-6, haigone kushandurwa kuita gamma-linolenic acid nekuda kwezvinetso zvemetabolism zvine chekuita nechirwere cheshuga, kunwa doro, uye kuwanda kwemafuta emafuta acid mukudya zvakagadziriswa, kuputa, kusagadzikana, uye zvirwere.
Kubvisa zvinhu izvi zvakakosha kuchengetedza hutano uye hutano. Nekutora manheru primrose mafuta, borage mafuta, uye blackcurrant mhodzi yemafuta capsules, unogona kuwedzera chikafu chegamma-linolenic acid chakanyorwa pazasi. Chisikwa chete ndicho chinogona kuenzanisa omega-6 uye omega-3 fatty acids zvakakwana muzvokudya zvakaita sembeu yeflakisi, mhodzi dzehemp, mhodzi dzesunflower, uye mhodzi dzemazambiringa. Zvokudya zve omega-6 fatty acids zvinosanganisira pistachios, mafuta omuorivhi, chestnut mafuta, uye maorivhi.
Mazhinji emafuta atinoshandisa pakubika anoumbwa ne linoleic acid, izvo zvinogadzira kusaenzana kwereshiyo yemafuta mumuviri wedu. Kuti udzivise kushandisa zvakanyanya omega-6 fatty acids, deredza kudya kwako kwemafuta akacheneswa uye chikafu chakagadzirwa, uye verenga mavara.
Omega-9 fatty acids ine monounsaturated oleic acid, kureva kuti, vane mhedzisiro yakanaka mukuderedza njodzi dzechirwere chemoyo, atherosclerosis uye cancer. 1-2 maspuni emafuta omuorivhi zuva nezuva inzira yakanaka yekuwana omega-9 fatty acids mukudya kwako.
Zvimwe zvekudya zvakapfuma mu omega-9 fatty acids ndezvi: maorivhi, makotapeya nemapistachios, nzungu, maarumondi, mhodzi dzemasame, mapecans nemahazelnuts.
Omega-3s uye omega-6s inobatanidzwa mune dzakasiyana siyana dzemasabolism, uye dzinofanirwa kupihwa muyero chaiyo yekushanda kune hutano kwemuviri. Kana omega-3 fatty acids isina kukwana uye omega-6 yakawandisa, inotungamirira kuzvirwere zvinopisa. Nehurombo, vanhu vazhinji vanotambura nekuzvimba kusingaperi nekuda kwekushaikwa kweomega-3 fatty acids uye kuwanda kweomega-6s. Kusaenzana uku kune njodzi yenguva refu yakadai sechirwere chemoyo, gomarara, chirwere cheshuga, sitiroko, arthritis, uye autoimmune chirwere.
Reshiyo chaiyo yeomega-3 kusvika omega-6 iri pakati pe1:1 ne1:4. Chikafu chekudya cheAmerica chinogona kuve negumi kusvika makumi matatu yakapetwa omega-10s pane omega-30s. Izvi zvinokonzerwa nekudyiwa kwemombe, nyama yenguruve uye huku, pamwe nemafuta akakwirira omega-6 polyunsaturated anowanzoshandiswa mumaresitorendi ezvokudya zvinokurumidza, uye zvokudya zvakagadziriswa.
Kudzivirira kuperevedza kwemafuta acid, vegans vanofanirwa kungwarira kuwana alpha-linolenic acid kubva muchikafu kana kuwedzera. Vakadzi vevegan vanokurudzirwa kutora 1800-4400 milligrams yealpha-linolenic acid pazuva, uye vegan varume - 2250-5300 milligrams. Vegetarian masosi ealpha-linolenic acid: flaxseed mafuta, soy zvigadzirwa, soya bean mafuta, hemp uye canola mafuta. Aya ndiwo akanyanya kuomeswa masosi e omega-3s.