Omega-3 fatty acids inoonekwa seyakakosha: muviri wedu unoada, asi haugone kuabatanidza iwo ega. Mukuwedzera kune mhuka, aya asidhi anowanikwa muzvokudya zvegungwa, kusanganisira algae, zvimwe zvirimwa, uye nzungu. Iyo inozivikanwawo semafuta e-polyunsaturated (PUFAs), omega-3s inoita basa rakakosha mukushanda kwehuropi hune hutano uye kukura nekukura.
Vacheche vane vanaamai vasina kuwana omega-3s yakakwana panguva yekuzvitakura vari panjodzi huru yekuva nedambudziko retsinga uye matambudziko ekuona. Zviratidzo zvekushayikwa kwemafuta acid zvinosanganisira kuneta, kutadza kuyeuka, ganda rakaoma, matambudziko emwoyo, kushanduka kwemafungiro uye kuora mwoyo, uye kusafamba zvakanaka kwekufamba.
Zvakakosha kuchengetedza chiyero chakanaka che omega-3 uye omega-6 fatty acids mukudya. Yokutanga inobatsira kurwisana nekuputika, yechipiri, sekutonga, inobatsira pairi. Avhareji yekudya kweAmerica ine 14-25 nguva yakawanda Omega-6 pane Omega-3, iyo isiri iyo yakajairika. Kudya kweMediterranean, kune rumwe rutivi, kune hutano hwakanaka hwemaasidhi aya: zviyo, michero mitsva nemiriwo, mafuta omuorivhi, gariki, uye zvikamu zvine mwero.
Omega-3 mafuta chikamu chemasero membranes mumuviri wese uye anokanganisa kushanda kwezvinogamuchirwa mumasero aya.
Zvidzidzo zvinoverengeka zvekiriniki zvinocherekedza kuti omega-3 yakapfuma yekudya inogona kubatsira kuderedza BP kune avo vanotambura nehypertension. Kana zvasvika kune chirwere chemwoyo, imwe yenzira dzakanakisisa dzekudzivirira ndeyekudya kudya kwakaderera mumafuta akazara uye kudya monounsaturated uye polyunsaturated mafuta, anosanganisira omega-3s, nguva dzose. Tsvagiridzo inoratidzawo kuti omega-3 fatty acids ine antioxidant zvimiro zvinovandudza mashandiro eendothelium (iyo imwechete layer yemasero akati sandara anotenderera mukati meropa nemidziyo yemalymph, pamwe nemakomba emoyo). Vanobatanidzwa mukugadzirisa kugwamba kweropa, kubata uye kuzorodza madziro etsinga, uye kudzora kuzvimba.
Varwere vane chirwere cheshuga vanowanzova nepamusoro triglycerides uye yakaderera mazinga e "yakanaka" cholesterol. Omega-3s inobatsira kuderedza triglycerides uye apoprotein (zviratidzo zvechirwere cheshuga), uyewo kuwedzera HDL ("yakanaka" cholesterol).
Pane humwe humbowo hwe epidemiological hunoratidza kuti omega-3 fatty acid kutora (ipo ichimisa omega-6 fatty acids) inogona kuderedza njodzi yezamu uye colorectal cancer. Nekudaro, hapana humbowo hwakakwana hwekusimbisa hukama chaihwo pakati pekutora omega-3 uye kukura kwegomarara.
Paunonzwa izwi rekuti "omega-3", chinhu chekutanga chinouya mupfungwa ihove. Zvisinei, pane chaizvoizvo mamwe masosi ehutano hwemafuta acids kune vanodya miriwo, heino iwo makuru: - kwete chete yakanakisa sosi ye antioxidants, mavhitaminzi uye zvicherwa, asiwo muriwo Omega-3. Mablueberries anotanga muomega-3 mafuta emukati pakati pemabheri uye ane 174 mg pa 1 kapu. Zvakare, 1 kapu yemupunga wemusango wakabikwa une 156 mg ye omega-3 pamwe nesimbi, protein, fiber, magnesium, manganese uye zinc.