Ndine chokwadi kuti wakaona mazano aya: "Idya hove - iine mwoyo-utano!" Asi ungawana sei hutano hunokosha hunoti kana uri weergic to hove ?
Iyo inobatsira mwoyo-ine hutano hwehove inowanzo mufuta. IAmerican Heart Association inorayira kushandisa nguva dzose mafuta maviri emafuta anozivikanwa se omega-3 fatty acids - DHA (docosahexaenoic acid) uye EPA (eicosapentaenoic acid) - iyo inowanika mukunyanya kukwirira kwehove dzakawanda dzakadai se herring, trout, uye sardines.
Vanhu vasingadyi hove nekuda kwekutsvaga nyore kunogona kusarudza kutora omega-3 hove mafuta ekuwedzera.
Asi kune vanhu vanokonzerwa nehove, izvo zvingasava zvingasarudzwa, kunyange zvazvo tsvakurudzo uye maonero ezvoutano zvakasanganiswa.
Semuenzaniso, chimwe chidiki chekudzidza chakabatanidza vanhu vatanhatu vaikonzerwa nehove yakagadzirirwa yakagumisa kuti vanhu ivavo vaibata mafuta ehove vachiwedzera asi pasina kugadzirisa.
Zvisinei, nhoroondo yenyaya mumabhuku ekurapa inosanganisira mukadzi ane zvinyorwa zvezvokudya zvegungwa zvinowanikwa kuti akabatwa nezvirwere zvakakomba zvezvirwere - kuvhara, kufema kwepfufu uye chifuva chisimbiso - mushure mokunge vatora zvinyorwa zvehove mafuta mafuta. Zviratidzo zvaro zvakapera mukati memazuva mashanu ekubudisa kunze kwemafuta ehove, zvaakaita mushure mekuenda kune imwe nzvimbo yekukurumidzira.
Mafuta akawanda ehove anowedzera vanoita (nokungwarira) vanorayira kuti vasapedza kudya mapiritsi kana uri weergergic kune hove. Nenzira inofadza, avo vanoregererwa kune hove vane dzimwe nzira dzokuwana nadzo omega-3 fatty acids yavo.
Nzira Yokuwana Nayo Omega-3s Kana Uri Kurwisana Nehove
Zvimwe zvisarudzo zvezvinomera zvinowanikwa kune omega-3 zvinowedzera. Izvi zvinosanganisira mafuta ane mafuta, hemp mafuta, uye algae.
Zvisinei, iwe unofanirwa kuziva kuti muviri wemunhu haushandisi omega-3 fatty acids mumiti yemichero zvakanyatsofanana nevaya vari muhove. Micro-algae inowedzera, sa spirulina , inonzi inonyanya kushandiswa kweDHA, iyo muviri unogona kutendeukira kuEPA.
Kana chiremba wako akakurudzira omega-3 kuwedzera kwechikonzero chero chipi zvacho, iwe unofanirwa kutaurira hove dzako dzese uye kumbira kana achifunga zvidimbu zvezvirimwa zvakaenzana nezvinangwa zvako.
Semuenzaniso, iye anogona kukurudzira rudzi rwemhando yezvinyorwa omega-3 kuwedzera, angave achida kugadzirisa maitiro ako akakurudzirwa, kana angakurudzira kuti uchinje kudya kwaunoita kuti uise zvimwe zvekudya zvinowanzokwirira mumafuta aya acids.
Supplemented Foods: Verenga Mavara Ako
Zvakawanda, zvokudya zvisingafungidziri zviri kuendeswa sezvinosanganisira mafuta-ane utano hwakanaka omega-3 mafuta. Chero pose paunoona kudai kwepaketeni, verenga chirairo pedyo kuti uone kuti mhepo ye omega-3 iri muzvokudya haisi hove. Zvokudya izvo zvinowanzowedzerwa nenzira iyi zvinosanganisira margarine, zviyo, uye jisi.
Sources:
> David BC et al. Kubudirira Optimal Essential Fatty Acid Mamiriro muVargetarians: Iyezvino Zivo uye Zvazvinobatsira. American Journal of Clinical Nutrition. Sept. 2003. 78 (3): 640S-646S. 17 Meyi 2008.
> Howard-Thompson A et al. Kushambadza uye kuwedzera kwechirwere chechipiri kune chiremba chehove yemafuta kunodya mumurwere ane zvinokonzera hove. International Journal of Clinical Pharmacy. 2014 Dec; 36 (6): 1126-9.
> Mark BJ et al. Ko mafuta ehove anowedzera kuchengeteka mune hove yakagadzirwa-inokonzerwa nevarwere here? Allergy uye Asthma Proceedings. 2008 Sep-Oct; 29 (5): 528-9.
> Surette, ME et al. Sayenzi Inoita Omega-3 Fatty Acids. Canadian Medical Association Journal. Jan. 2008. 178 (2): 177-80.
> Van Horn, L et al. Uchapupu Hwekuchengetedza Zvokudya uye Kurapa Kwemwoyo Wakagadzikana Denda. Nyaya yeAmerican Dietetic Association. Feb. 2008. 108 (2): 287-331.