Uphando lubonisile ukuba ioli yeentlanzi, ezityebi kwi-omega-3 fatty acids i-EPA kunye ne-DHA, inokuba luncedo ekwenzeni unyango. Ucwaningo lwe-epidemiological lubonisa ukuba ukungabikho kwe-omega-3 fatty acids okanye ukungalingani kwimiba ye-omega-6 kunye ne-omega-3 fatty acids inokudibaniswa nokunyuka kwezinga lokudakumba. Ukongezelela, isifundo esincinci sezinto ezincinci, ezicwangciswe kakuhle zisekela ukusetyenziswa kweoli yeentlanzi njengongezwa kwindlela yokwelapha.
Akukho zonke iintlanzi zenziwe zilingana, nangona kunjalo.
Imithombo ye-Omega-3 Fatty Acids
Umthombo ongcono kakhulu we-omega-3 fatty acids kwiintlanzi yientlanzi zasendle ezisuka ngasentla. Iintlanzi zasendle zidla ezininzi ze-algae, ezizityebi kwi-omega-3 fatty acids. Iifama eziphakanyisiweyo kweefama kufuneka zikhunjulwe kuba zidla ngokutya okuphantsi kwe-omega-3 fatty acids, ezifana nokutya.
Umonakalo obunzima obunzima benkunkuma kunye nenkunkuma yee pesticide yinkxalabo ekufuneka iqwalaselwe xa kuthengwa iintlanzi. Intlanzi yamancinci yamanzi abandayo abanjengobandayo, afana ne-herring, mackerel, i-salmon, kunye ne-sardine, zikhethi zakho ezilungileyo. Intlanzi enkulu kunye neentlanzi ezifama zingabuthelela i-toxins kwiiscupu zazo. I-Mercury, i-biphenyls ye-polychlorinated (PCBs), i-dioxins, kunye neengxowanxuwa ze-pesticide ziyi-toxins ezibaluleke kakhulu. Ngeli xesha, ke, kucingelwa ukuba iinzuzo zokuloba iintlanzi zigqithise kakhulu ingozi kubantu abaninzi.
IziNcediso zeeNdawo zoLwandle
Ukuba umntu akayithandi ukutya intlanzi, enye inketho ekhethekileyo kukuthatha i-oil oil supplement.
Ukongeza kwinto elula kakhulu, uphando lubonisa ukuba izongezo zeoli yeentlanzi azincinci kunokuba intlanzi ibe ne-contaminants, ngenxa yokuhlanjululwa okwenzeka ngexesha lokuvelisa. Abafazi abakhulelweyo nabantwana, ngokukodwa, kufuneka bathathe izongezo zeoli yeentlanzi kunokuba batye intlanzi ukuze baphephe ukuhlambuluka.
Ukuba uthabatha ioli yeentlanzi kuba une-triglycerides ephakamileyo, uhlobo lweoli edibene nomngcipheko wesifo senhliziyo, ugqirha wakho unokuyalela ioli yeentlanzi ezinje njengeLovaza kuwe. Iifomsile zeoli zeentlanzi zesohlwayo ziququzelele kakhulu ioli yeentlanzi ehlanjululwayo kunye ne-omega-3 fatty acids ephezulu. Oku kunceda iimeko ezifana ne-triglycerides ephakamileyo apho kukho iindleko ezininzi ze-omega-3 fatty acids ezifunekayo.
Enye imithombo efanelekileyo yokutya ye-omega-3 fatty acids iquka imbewu yefleksi, izantyambo kunye nokutya okuqinisiweyo njengamaqhina athile amaqanda, ubisi kunye nejusi le-orange. Ezi zikhetho zilungele ngokukhethekileyo kulabo besidlo okanye ukutya kwe-vegan abangathanda ukuphepha iimveliso ezithile zezilwanyana ezifana nentlanzi.
Imithombo:
"Intlanzi: Umhlobo okanye Ukhohlakele?" Isikolo seHarvard TH Chan seMpilo kaRhulumente . UMongameli kunye nabazalwana baseKholeji yaseHarvard.
Abasebenzi beKliniki yabasebenzi. "I-Triglyercides: Kutheni Kubalulekile?" Clinical Mayo. Isiseko seMayo seMfundo yezeMpilo noPhando. Ipapashwe: Agasti 15, 2015.
I-Omega-3 I-Oil Oil Supplements kunye neMigqaliselo. " WebMD. WebMD, LLC. Uphononongwe ngu: David Kiefer, MD ngoMeyi 1, 2015.
URakel, uDavid. Udidi lweMithi . Wesi-2. Philadelphia: Saunders Elsevier, 2007.