Ukuthetha malunga neyiphi imveliso ye-omega-3, okokuqala kufuneka kuphawulwe ukuba le nto iyimfuneko yokwakhiwa kweembrane zeseli kunye nokugcinwa kwempilo yabo, ukulawulwa kwegazi lokuguquka.
Imveliso equkethe i-omega-3 fatty acids iyanceda ekusebenzeni okuqhelekileyo kunye nempilo yenkqubo ye-cardiovascular system kwaye ikuvumele ukuba ulwe ne-cholesterol, ehlambela imithana yegazi.
Ziziphi ukutya eziqukethe i-omega-3?
Imveliso equkethe i-omega-3, ihluke kwiindidi zazo, ivumela ukuba ikhethe kuwo onke amanqaku. Uninzi lwawo wonke omega-3 lunokuthi luqulethe:
- Ulwandle lwentlanzi (umzekelo, i-salmon, i-halibut, i-mackerel, i-sardines, i-herring).
- Amaqanda (kuphela kulungele ukuqwalasela ukuba kwiqanda leenkukhu zeenkukhu, i- omega-3 iphindaphindiweyo ngamanqanaba angaphezu kwezihlandlo ezili-12 kunelizwi lombutho).
- Inyosi inokuncedisa umzimba wethu ngale nto kuphela xa isilwanyana sondliwa kuphela ngotshani. Ngaloo ndlela, umxholo we-omega-3 kwimveliso yenkomo yancitshiswa ngokuphindwe esixhenxe kuphela xa isilwanyana sinikwa ukutya okuziinkozo ezikhethekileyo.
Ngethamsanqa, le nkunkuma ayifumanekanga kuphela kwimveliso yemvelaphi yezilwanyana. I-Omega-3 acids ngobuninzi buninzi ifumaneka kwioli yeoli kunye neoli .
Ukuba sithetha ngamantongomane, ngoko ke ininzi yale mveliso kwi- almonds, i-walnuts, i-pecans kunye ne-macadamia .
Inombolo enkulu ye-omega-3 fatty acids ifumaneka kwiimbewu zeplakisi . Kwimbewu yegolide yeflekisi kukho ubuninzi bezinto, xa kuthelekiswa nohlobo lwayo olubomvu. Imbewu ngaphambi kokusetyenziswa ingancinwa (ukuba ifunwa), uze ungeze njengesiqhelo kwizitsha.
Ngokubandakanya oku kutya ekudleni, unako ukucebisa umzimba nge-omega-3, ukukhusela kwimiphumo emibi evela ngaphakathi kwaye ukhusele ukuvela nokuphuhliswa kwezifo ezininzi kwixesha elizayo.