Pamafuta epolyunsaturated, Omega 3 ndiyo inonyanya kubatsira muviri. Nyanzvi yedu yezvinovaka muviri Oleg Vladimirov anotiudza kuti nei zvakadaro.
Omega 3 musanganiswa we11 polyunsaturated fatty acids, ayo makuru ari linolenic acid, eicosapentaenoic acid, uye docosahexaenoic acid. Kudzoka mumakumi matatu ezana ramakumi maviri, masayendisiti akawana kuti Omega-3s anodiwa mukukura uye kukura kwese, uye zvishoma gare gare, zvidzidzo zvevanhu vemo veGreenland zvakasimbisa kuti maEskimo, kana, sekuzvidaidza kwavanozviita, Inuit, havatamburwe nezvirwere zvemoyo uye atherosclerosis, vane yakadzikama yeropa uye yekurova chaiko nekuti chikafu chavo chine hove dzakazara.
Parizvino, zvakave zvichiratidza kuti Omega 3, nekudzora kuwandisa kweropa viscosity, inoderedza njodzi yekukura kwezvirwere zvemoyo, inowedzera kuwanda kwemahormone uye anti-anogumbura prostaglandin, inowedzera metabolism uye inodzivirira kuiswa kwemafuta mumuviri, uye iri zvakare zvinodikanwa kune yakajairwa kukura uye kushanda kwehuropi, maziso, uye tsinga. Kune hutano hwehuropi hwedu, mafuta eboka iri anonyanya kukosha, nekuti iro pacharo rine 60% mafuta, uye mazhinji ezana muzana aya anongori Omega 3. Kana asina kukwana muchikafu, anotsiviwa nemamwe mafuta, se mhedzisiro yekuti kushanda kwemaseru ehuropi kwakaoma uye, semhedzisiro, kufunga kwedu kunorasikirwa nekujeka, uye ndangariro dzakanganisika. Nyanzvi dzinokurudzira kuwedzera huwandu hweOmega 3 mukudya zvakare kugadzirisa kusagadzikana, kushushikana, uye kushushikana.
Nzvimbo dzakanakisa dzeOmega 3 zvigadzirwa zvemugungwa, senge hove dzine mafuta uye semi-fat, crustaceans. Ingo rangarira kuti iwo anogona kuve akanaka masosi kana akabatwa mune zvakasikwa mamiriro mumakungwa ekuchamhembe, uye asina kukurirwa papurazi. Usakanganwa pamusoro pehuwandu hwemekyuri mune zvegungwa uye hove dzegungwa. Saka, maJapan anotenda kuti kana iwe ukangodya tu tuna yako yaunofarira kwemwedzi yakati wandei, ipapo iwe uchakwanisa kubvisa zvachose mercury yakawanikwa panguva ino kubva mumuviri chete mumakumi mashoma emakore. Kurudziro yenguva dzose ndeyekudya hove uye hove dzegungwa kaviri kana katatu pasvondo, uye kune izvo zviri pamusoro zvinetso zvehutano-kusvika kashanu. Zvakanakisisa kudya hove nyowani, asi kune zvakawanda zvakanaka kubva kuhove dzemumagaba mumafuta.
Mamwe manyuko eOmega 3 ane muflakisi uye mbeu yesesame nemafuta, mafuta ecanola, nzungu, tofu, uye miriwo yakasvibira yemashizha. Sesame ine huwandu hwakawanda hweyakareruka inogaya calcium. Mbeu yeflakisi yakanyatsotsetseka, nekuti ipapo muviri unowana fiber inobatsira. Mafuta eflakisi anobatsira chete kana uchinge wakatsimbirirwa nechando - senzira yekupfekedza ndiro inotonhorera, nekuti kana ichipisa, zvinhu zvine chepfu zvinoumbwa mairi (izvi zvinoitikawo kana zvachengetwa muchiedza).
Kuti uwane huwandu hwakakosha hweOmega 3, munhu mukuru anofanirwa kudya anenge 70 g yesalmoni pazuva, kana teaspoon imwe chete yeflakisi ichangobva kutsikwa, kana anosvika gumi zvidimbu zvemazi nzungu asina kuibva, kana 100 g yehove dzemumagaba.