Ndikutsimikiza kuti mwawona uphungu uwu: "Idya nsomba - ndi wathanzi!" Koma kodi mungapeze bwanji phindu la thanzi labwino ngati muli ndi vuto la nsomba ?
Mapindu abwino a nsomba ndi makamaka mafuta. American Heart Association imalimbikitsa nthawi zonse kugwiritsira ntchito mitundu iwiri ya mafuta yotchedwa omega-3 fatty acids - DHA (docosahexaenoic acid) ndi EPA (eicosapentaenoic acid) - yomwe imapezeka makamaka m'matumbo a mafuta monga herring, trout, ndi sardines.
Anthu omwe samadya nsomba chifukwa chosowa chophweka amakhala ndi mwayi wotenga mafuta omega-3 owonjezera.
Koma kwa anthu omwe sagwirizana ndi nsomba, izo sizingakhale zosankha, ngakhale kufufuza ndi maganizo a zachipatala ndi osakanikirana.
Mwachitsanzo, phunziro limodzi laling'ono lomwe likuphatikizapo anthu asanu ndi limodzi omwe amatsutsana ndi nsomba zapamwamba, ananena kuti anthuwa ankasamalira mafuta ophera nsomba popanda kuchitapo kanthu.
Komabe, kafukufuku wa nkhani zachipatala wonena za mayi yemwe ali ndi zizindikiro za zakudya zodyera anapeza kuti anali ndi zizindikiro zoopsa zowopsa - kutupa, kupuma pang'ono ndi chifuwa - atatha kumwa mankhwala opangira mafuta. Zizindikiro zake zimatha masiku asanu kuchokera pamene anatulutsa mafuta a nsomba, zomwe anachita pambuyo paulendo wopita kuchipatala.
Mafuta ambiri a nsomba amawonjezera opanga (mwanzeru) amalangiza kuti asagwiritsire ntchito mapiritsi ngati mukulephera kupha nsomba. Mwamwayi, iwo omwe amatha kusodza nsomba ali ndi njira zina zomwe angapeze mafuta awo omega-3 mafuta.
Mmene Mungapezere Omega-3s Ngati Mukutsutsana ndi Nsomba
Zosakaniza zobiriwira zimakhalapo kwa omega-3 zowonjezerapo. Izi zimaphatikizapo mafuta odzola, mafuta odzola, ndi algae.
Komabe, muyenera kudziwa kuti thupi la munthu siligwiritsira ntchito omega-3 fatty acids m'mitengo yowonongeka mofanana ndi ya nsomba. Mitundu yaying'ono yowonjezeretsa, monga spirulina , imatengedwa kuti ndiyo njira yabwino kwambiri ya DHA, yomwe thupi lingasinthe ku EPA.
Ngati dokotala wanu akulangizani mavitamini omega-3 pa chifukwa china chilichonse, muyenera kutchula nsomba zanu za nsomba ndikufunseni ngati akuwona zowonjezeramo zamasamba zofanana ndi zolinga zanu.
Mwachitsanzo, akhoza kupatsirana mtundu wina wa omega-3 supplement, akhoza kusintha kusintha kwa mlingo wanu, kapena akhoza kukuthandizani kuti musinthe zakudya zanu kuti mukhale ndi zakudya zina zomwe zimakhala zamtundu wa mafuta.
Zowonjezera Zakudya: Werengani Malemba Anu
Zoonjezera, zakudya zosayembekezereka zikupangidwa monga mafuta omega-3 abwino. Nthawi iliyonse mukamawona chigamulochi pamaphukusi, werengani chizindikirocho mwatcheru kuti mutsimikizire kuti gwero la omega-3 mu chakudya si nsomba. Zakudya zomwe nthawi zambiri zimaphatikizidwa mwanjirayi ndi monga margarine, tirigu, ndi timadziti.
Zotsatira:
> David BC ndi al. Kupeza Zopindulitsa Zofunika Zowonjezera Mafuta M'malo Omasamba: Zomwe Mukudziwa Panopa Ndiponso Zothandiza. American Journal of Clinical Nutrition. Sept. 2003. 78 (3): 640S-646S. 17 May 2008.
> Howard-Thompson A et al. Flushing ndi pruritus yachiwiri kwa mankhwala ophera nsomba kuyamwa kwa wodwala ndi zovuta kuti asambe nsomba. International Journal of Clinical Pharmacy. 2014 Dec; 36 (6): 1126-9.
> Mark BJ et al. Kodi mafuta a nsomba amawonjezera chitetezo pa odwala omwe amatha nsomba? Zotsatira za Kupatsirana ndi Khunyu. 2008 Sep-Oct; 29 (5): 528-9.
> Surette, ME ndi al. Sayansi ya Omega-3 Mafuta Acids. Canadian Medical Association Journal. Jan. 2008. 178 (2): 177-80.
> Van Horn, L ndi al. Umboni Wokhudza Kuteteza Zakudya ndi Chithandizo cha Matenda a Mtima. Journal ya American Dietetic Association. Feb. 2008. 108 (2): 287-331.