Yikuphi okungcono - uwoyela inhlanzi noma uwoyela flaxseed? Ukwakheka, izakhiwo ewusizo, isenzo

Izinzuzo polyunsaturated okunamafutha acid ingeyomzimba yaziwa kusukela eminyakeni engu-100 edlule. Kodwa isidingo akudle wakhuluma eminyakeni yamuva nje. Imithombo ezinonileyo amafutha enempilo - kuyinto uwoyela yefilakisi, okuyinto Sekuyisikhathi eside kubhekwe umkhiqizo okwelapha, kanye namafutha kafishi. Naphezu ukufana ukwakheka kanye izakhiwo ewusizo, mikhiqizo ezimbili zisekhona ukunambitheka ezahlukene kanye umphumela isicelo. Futhi abalandeli abaningi ukudla okunempilo bakhathazekile embuzweni: iyini kangcono - uwoyela inhlanzi noma uwoyela flaxseed.

Ukusetshenziswa fatty acid

umnkantsha amaseli Human zimumethe 60% acid okunamafutha. Iningi lawo kwemiqondo emzimbeni, kodwa kukhona acid ezimbili ezibalulekile ezingase ukudla kuyatholakala kusuka kuphela: alpha-linolenic futhi linoleic. Ekuthuthukiseni ukuntula kwabo izifo ezifana nomfutho wegazi ophezulu, isifo sikashukela, umdlavuza, umbono liwohloka umsebenzi ubuchopho. Kodwa akubona bonke amafutha zinhle for the umzimba. Iningi lazo ekudleni womuntu - hydrogenated. Sinenkosi okunalokho ukugxambukela umsoco evamile futhi amaseli neqhaza amazinga cholesterol aphezulu futhi ziwohloka izitsha ukusebenza.

Ucwaningo luye lwabonisa ukuthi muhle kakhulu emzimbeni okunamafutha acid Omega 3. Babe ngcono izitsha ubuchopho negazi. Eziningi zalezi acid e flaxseed uwoyela inhlanzi uwoyela. Kodwa Ukwakheka kwabo kuhlukile kancane. I acid has inhlanzi ngekhethelo neketanga eside, ewusizo kakhulu umuntu. A uwoyela yefilakisi - umthombo alpha-linoleic acid.

Umthelela fatty acid

Ikakhulukazi adingekayo ukuze amafutha enempilo - iyona Omega 3 kusukela ukudla umuntu ungathola abaningana kubo:

• alpha-linoleic acid;
• ekzapentaenovuyu;
• docosahexaenoic.

Bonke bangabangasokile ngokulinganayo ewusizo, kodwa namanje kuhluke umsebenzi. umzimba kungase synthesize nezinye omega 3. Sitholakala imikhiqizo yemifino kusukela alpha-linoleic acid. Epa futhi DHA ingatholakala inhlanzi oily. Ngakho-ke kunzima ukuphendula umbuzo, lokho kungcono: uwoyela inhlanzi noma uwoyela flaxseed.

Lezi izinto njalo kufanele udle. Phela, ngemithamo ngisho encane kubo nalowo mphumela:

• Ukugcina nokulonda telomere DNA amaseli, okwandisa isikhathi sokuphila;
• ngcono izitsha inhliziyo negazi;
• ukunikeza amandla yokudlulisela Izinzwa amaza, okuyinto uzilungisele umsebenzi ngokwengqondo;
• ngcono isikhumba nezinwele;
• zingabantu ludingeka ekuthuthukisweni evamile kwezingane.

Fish deku fatty acid

Lo mkhiqizo ewusizo akhishwa izinhlanzi zasolwandle, okuyinto abacebile Omega 3. Lokhu kungenxa kakhulu salmon, sardines, inhlanzi no-tuna. Ubude amagremu 100 umzimba izinhlanzi anganikeza lemali edingekile of okunamafutha acid. Kodwa eminyakeni yamuva e ukucutshungulwa izinhlanzi ngokuvamile atholakala mercury. Kukholakala ukuthi lingena emzimbeni izinhlanzi olwandle enobuthi. ngokuvamile Le into kuyinto uwoyela ezingcolile nenhlanzi. Abakhiqizi ukufihla leli qiniso wayibonisa, futhi ngokwenza kanjalo waba ngaphansi ethandwa eminyakeni yamuva.

Izinzuzo namafutha kafishi ukuthi ungumthombo ewusizo kakhulu Omega 3 - eicosapentaenoic futhi docosahexaenoic. Sinenkosi nethonya elizuzisa ebuchosheni, ukuhlinzeka liningi igazi alo avamile, ngcono esivuthayo fat emzimbeni futhi silondoloze acuity ezibukwayo.

Indlela yokusebenzisa namafutha kafishi?

Le into anezakhi izidakamizwa. Ngakho-ke, it has imiphumela engemihle kanye contraindications. Endabeni ka ukweqisa izidakamizwa kungenzeka izinkinga nge igazi ekunqandeni kanye isilonda sisheshe siphole. It is hhayi Kunconywa ukuba bayiphuze ngenxa abanesifo sikashukela, ukuhlukumezeka kwabantu abakhubazekile indlala yegilo, futhi ezinso. Kuyinto engathandeki ukuphuza namafutha kafishi esiswini esingenalutho kanye ngokuhlanganyela imithi igazi thinners. Kungcono ukudla kuyo amaphilisi, imiyalelo ngokuqinile okulandelayo hhayi idlule umthamo.

Amafutha flaxseed eziwusizo?

Ukwakheka kwalo mkhiqizo kuyinto ehlukile kancane kusuka namafutha kafishi. alpha-linolenic acid (ALA) iqukethe. Kuyasiza ngoba umzimba, kodwa izinto ezisigcina womsebenzi ubuchopho, esimiso senhliziyo nemithambo yegazi kukhona izinqubo acid umzimba nge eside chain yamangqamuzana ezinto eziphilayo. Lena eicosapentaenoic futhi docosahexaenoic acid eziqukethwe namafutha kafishi. uwoyela linseed umzimba bangawathola, kodwa zamagama kuyinto ngesivinini ezahlukene kubantu abahlukene. Okubi kusetshenzwe -alpha-linoleic acid kwaphetha ngokuthi amadoda kanye ebukhoneni namafutha polyunsaturated. Kodwa umphumela amafutha flaxseed namanje okuhle empilweni yakho:

• kunciphisa ingozi yokushaywa unhlangothi;
• uphulukisa izilonda lwamafinyila;
• It ehlanza umzimba ezidala ubuthi;
• nezinsiza ukugaya, aqede isilungulela ukubuyisa imihlola;
• normalizes fat umzimba;
• lapho esetshenziswa abesifazane abakhulelwe kunengxenye ekukhuleni kwengqondo efanele ingane.

Indlela ukuze adle amafutha yefilakisi

Long njengoba lo mkhiqizo kwaba esisemqoka etafuleni wonke umuntu. Lokhu ingezwe ku-salads, izifundo lokuqala nelesibili, ezithathwe izifo ezahlukene. Linseed uwoyela kabani Ukwakheka iyasiza, kungenziwa exutshwe ukhilimu omuncu kanye neminye imikhiqizo ukupheka usoso. Kodwa kubaluleke kakhulu ukuthi is hhayi obala imiphumela lokushisa lapho acid-alpha-linoleic ubola futhi iba ingozi empilweni.

Ukuze uthole lemali edingekile fat polyunsaturated, spoon lamafutha okupheka ngokwanele ngosuku. Ngenhloso zokwelapha kungcono uphuze isigamu sehora ngaphambi kokudla. Thenga uwoyela yefilakisi kwakudingeka ekhemisi, zahlanganiswa ngo amabhodlela ngengilazi amnyama.

Yikuphi okungcono: uwoyela inhlanzi noma uwoyela flaxseed?

Eqinisweni, le mikhiqizo babe izakhiwo ezahlukene. Kubalulekile ekwakheni impilo ubuchopho Epa futhi DHA ezitholakala namafutha kafishi. Lapho umqondo kusuka uwoyela linseed, zingabantu okumbalwa kakhulu ngesibalo, futhi babe nezinye izimfanelo ambalwa.

Ukuze uqonde ukuthi kangcono, uwoyela inhlanzi noma uwoyela flaxseed, kudingeka ucabangele umehluko phakathi mikhiqizo:

• uwoyela kokungathathi hlangothi ngaphezulu futhi ukunambitheka amnandi;
• imbewu yefilakisi buthelela izinto eziyingozi, ngokungafani namafutha kafishi;
• ukuthatha namafutha kafishi is best eceleni njengoba nephunga okunoshukela futhi ukunambitheka embi kungonakalisa ukudla, namafutha linseed kungaba ukungezwa ukudla;
• isinxephezelo nokuntuleka-fatty acid, uwoyela linseed zidinga 7-8 yinde;
• hhayi yonke oyifunayo fatty acid kwezempilo is, linseed uwoyela, futhi amadoda ngokuvamile kabi ugxile.

Ingabe ama-fatty acid ingabe ukulimaza?

Naphezu kweqiniso lokuthi Omega 3 impilo ewusizo, uma esetshenziswa ngendlela engafanele, namafutha yefilakisi, namafutha izinhlanzi ungakulimaza. Okokuqala, uwasebenzise inqwaba kungabangela sohudo obukhulu ngisho nokubabulala ubuthi. Kwangathi abe amafutha ayingozi futhi lezi uma hhayi egcinwe kahle. Lapho contact nge umoya nokukhanya akhiwa kuzo izinto ezibanga umdlavuza. Lezi amafutha oxidized singayibhubhisa amaseli izitho ezibalulekile, esheshisa inqubo yokuguga. Ngaphezu kwalokho, nge Ukushisa eyingqabavu futhi isikhathi eside njengoba lapho ngokujulile-ukuthosa, Omega 3 iguqulwe ibe izinto ezingabanga izinhlobo zomdlavuza.

Kanjani ukunikeza umzimba nge-fatty acid

Ukuze zonke izakhamzimba bona bafunda kuhle, kudingeka udle futhi flaxseed uwoyela inhlanzi uwoyela. Kodwa kubalulekile sikhumbule ukuthi i-alpha-linolenic acid ezitholakala imbewu yefilakisi kungenziwa iguqulwe kwamanye acid okunamafutha kuphela abesifazane. Ngakho-ke, amadoda kufanele makudle namafutha kafishi. Ukuze ukuqinisekisa umzimba ephelele izinto ezidingekayo kuyinto efiselekayo ukusebenzisa yomibili le mikhiqizo. Uma kukhona ingozi mercury ingxenye izinhlanzi zasolwandle, ungaya izinhlanzi uwoyela amaphilisi. Futhi kulabo ungathandi iphunga ne ukunambitheka lamafutha flaxseed, ungakwazi ukwengeza imbewu yefilakisi sakusihlwa.

Kunzima ukuphendula umbuzo - okuyinto engcono: uwoyela inhlanzi noma uwoyela flaxseed. Ziyakwazi ngokulinganayo kuhle empilweni, kodwa kunezimo yabo kanye nobubi obuthile. Ngakho-ke kungcono ukusebenzisa amanani ezinengqondo, futhi okunamafutha inhlanzi, namafutha ngefilakisi.