Ka sebele u se u utloile ka Omega 3, li-acid tsena tsa bohlokoa tsa mafura tsa boleng bo botle tse sireletsang tsamaiso ea pelo ea rona. Li bohlokoa haholo nakong ea bokhachane ho netefatsa tsoelo-pele e nepahetseng ea ngoana oa hau. Empa hantle-ntle li sebelisetsoa eng le hore na li ka li fumana hokae?

Alpha-linolenic acid ke Omega-3 fatty acid eo, joalo ka Omega-6 fatty acids, hangata e bitsoang "mafura a molemo" hobane tšebeliso ea eona e thusa ho thibela lefu la pelo.

Melemo ea Omega-3 ho bakhachane e ntse e bonahala haholoanyane. Li-lipids tsena li kenya letsoho ho bophelo bo botle ba bakhachane le ba masea a bona:

• Ho bo-mme, boemo bo botle ba Omega-3 bo ba thusa ho boloka boitšoaro bo botle nakong eohle ea bokhachane esita le ka mor'a pelehi. Liphuputso tse tebileng li bontšitse hore basali ba jang Omega-3 haholo ha ba na bothata ba "baby blues" ka mor'a ho pepa. Ho feta moo, sehlopha se tsoang Univesithing ea Kansas se hlokometse hore tšebeliso ea letsatsi le letsatsi ea lehe le nang le Omega-3 (likhoho tse feptjoang ka peo ea folaxe) li tla eketsa nako ea bokhachane ka matsatsi a 6 ka karolelano. Ena ke lintlha tse thahasellisang haholo ho qoba ho tsoaloa pele ho nako ha bokhachane bo le kotsing.
• Ho masea: Li-Omega-3 tse ling lia hlokahala bakeng sa khōlo ea lesea le ka pōpelong, li kenya letsoho haholo ntlafatsong ea lisele tsa retina 'me li bohlokoa bakeng sa nts'etsopele ea eona e ntle ea methapo. Ke DHA le EPA. Li-Omega-3 tsena li boetse li thusa sesole sa lesea, kahoo se ntlafatsa ho hanyetsa mafu.

Kahoo, ho netefatsa kholo ea eona, lesea le ka pōpelong le hloka ho amohela Omega-3 tsena ka placenta.

Ho tloha bohareng ba beke ea boraro ea bokhachane, tsamaiso ea methapo ea lesea e kenngoa. Ho tloha moo, boko ba fetal bo tsoela pele ka lebelo le potlakileng: lisele tse mashome a libilione tsa neuronal li hlahisoa ka likhoeli tse 'maloa. Leha ho le joalo, li-Omega-3 fatty acids tse ling, DHA, tseo hape li bitsoang "cervonic" acid, li etsa lera la boko 'me li bohlokoa haholo bakeng sa ho thehoa ha methapo ea kutlo. Li boetse li kenya letsoho ho tsamaiseng glucose bokong.

Ka mor'a moo, nakong ea trimester ea ho qetela ea bokhachane, khōlo ea boko ba lesea e tsoteha: e eketseha ka makhetlo a 3 ho isa ho a 5. Leha ho le joalo, mona hape DHA e bapala karolo ea bohlokoa hobane ke mafura a boko a ka pōpelong.

Nakong ea tsoalo, boko ba lesea bo entsoe ka 60% ea lipids le boima ba hoo e ka bang 300 g. E ntse e tla tsoela pele ka potlako haholo lilemong tsa eona tsa pele tse peli tsa bophelo.

Ho finyella litlhoko tsa lesea ho tloha qalong ea bokhachane, se loketseng e ka ba ho qala ho eketsa tšebeliso ea lona ea mafura a mafura a bohlokoa hang ha takatso ea ho emola.

Omega-3s ke mafura a khethehileng a mafura, hobane 'mele oa motho ha o khone ho a kopanya. Ka hona li tlameha ho fanoa ka lijo. Nakong ea bokhachane, ho bohlokoa haholo ho etsa bonnete ba hore o ja lijo tse nang le Omega-3, khafetsa le ka mokhoa o lekaneng ho netefatsa tsoelo-pele e ntle ea methapo ea lesea le kholo ea pono.

 Fora, mekhoa ea ho ja mabapi le acid e mafura e fetohile haholo ka lebaka la matšolo a tlhahisoleseling. Tšebeliso ea mafura a boleng bo botle e eketsehile haholo e le ho thibela lefu la pelo. Le hoja khaello ea Omega-6 e le seoelo, basali ba bangata ha ba fumane Omega-3 e lekaneng.

Leha ho le joalo, ho ba le litekanyetso tse lekaneng tsa Omega-3 le DHA, ho ka ba ho lekaneng ho ja likarolo tse peli tsa litlhapi ka beke, ho kenyelletsa bonyane tlhapi e le 'ngoe e mafura (salmon, tuna, joalo-joalo), ha u ntse u boloka lijo tse leka-lekaneng le ho fapana ha chelete. oli:

• Oli e ruileng ka ho fetisisa ho Omega-3

Mabapi le oli, ho bohlokoa hore u rate oli ea pele e hatelitsoeng e batang, e nang le Omega-3 e ngata. Oli ea Perilla ke oli ea meroho e ruileng ka ho fetisisa Omega-3 lefatšeng (65%), e lateloa ke oli ea Capeline (45%), oli ea Nigella (23%), hemp (20%), oli ea walnut (13%), oli ea rapeseed. kapa oli ea canola (9%) le oli ea soya (8%). Oli ea linseed bakeng sa karolo ea eona e na le ho feta 50% ea Omega-3 empa e lokela ho jeoa ka mokhoa o itekanetseng ke bakhachane kapa ba anyesang (empa hape ke bana le bacha) ka lebaka la litaba tsa eona tsa lignans e leng phytoestrogens. .

khothaletso: ho tlisa ho leka-lekana ho mafura a bohlokoa a mafura, Omega-3 / Omega-6, se loketseng ke ho ja likhaba tse 2 ka letsatsi tsa motsoako oa oli ea mohloaare - oli e nang le Omega-3 (bona lenane le ka holimo).

Lijo tse ling, mohloli oa bohlokoa oa Omega 3

• Litlhapi tse mafura - khetha litlhapi tse nyane ho qoba ho bokella mercury: litlhapi tse nyane tse kang herring, mackerel, sardine e ncha, trout, eel kapa anchovies, pollack, sole, cod, perch, mullet, sea bream kapa mullet e khubelu, hake, whiting; dab, joalo-joalo Litlhapi tse mafura ka ho fetisisa ha e le hantle ke tse ruileng ka ho fetisisa ho Omega-3.
• Lijo tsa leoatleng: li-oyster (tse phehiloeng) haholo-holo
• Mahe a khoho a feptjoang ka flaxseed
• Linate: linate haholo-holo, empa le lialmonde, makotomane, pistachios, cashews

khothaletso: re khothaletsa ho ja litlhapi habeli ka beke, ho kenyelletsa le litlhapi tse mafura. Bakeng sa litlhapi, ho molemo ho khetha litlhapi tse hlaha (ka mohlala, sardines le mackerel) tse ruileng haholo ho Omega-3 fatty acids.

E le khopotso, litlhapi tse tala, joalokaha li hlahisoa ka mokhoa oa sushi kapa ceviche, li nyahame ka matla nakong ea bokhachane ho qoba kotsi leha e le efe ea chefo ea lijo le parasitosis.

Leha ho le joalo, haeba u tšoenyehile ka hore u se ke ua ja Omega-3 e lekaneng, u ka buisana le ngaka kapa setsebi sa meriana, e le hore a ka u lebisa ho tlatsetso ea boleng ba lijo, e thehiloeng oli ea tlhapi.

Lijo tsa hoseng

• Seno se chesang: infusion, kofi e se nang caffeine kapa tee e nang le caffeine. (Bakeng sa mefuta ea khale ea kofi le tee, ho molemo ho tlosa lijo)
• Bohobe ba lijo-thollo
• Yoghurt ea khomo, nku kapa poli
• Maro a foreshe kapa tholoana kaofela
• Lialmonde tse 10

ja lijo tsa motšehare

• Salate ea poone ka linate
• Ho apara ka 1 tbsp. ho s. ea motsoako oa oli ea mohloaare le oli e ngata ka Omega-3 (perilla, camelina, nigella, hemp, walnuts, rapeseed, soya), boikhethelo: mosetareta)
• Herring fillet kapa sardine
• Ho ne ho bonahala eka ke fondue ka peo ea sesame
• Litapole
• Litholoana tsa selemo

lijo tsa mantsiboea

• salate e tsoakiloeng: tamati, li-mushroom, raese, 2 mahe a khoho a fepetsoeng ka peo ea folaxe, pepere e marinated, tamati e halikiloeng
• Ho apara ka 1 tbsp. ho s. ea motsoako oa oli ea mohloaare le oli e ngata ho Omega-3 (perilla, camellia, nigella, hemp, walnut, rapeseed, soya), boikhethelo: mosetareta)
• Khomo, nku kapa podi yokate e nang le lemon
• Sorbet (2 scoops) kapa senoelo sa litholoana tsa nako + lialmonde tse pshatlehileng

Tlhokomeliso: ka mafura, lijong tse nang le Omega-3 e ngata