E 'ngoe ea liqholotso tse kholo ho motho ea jang nama le meroho ke ho fumana tekanyo e nepahetseng ea mafura a phetseng hantle. Ka lebaka la bongata ba lihlahisoa tsa indasteri, ho bonolo ho haelloa ke mafura a bohlokoa a mafura a fumanoang mafura a omega-3.
Sena ke ’nete haholo-holo ho batho ba lulang linaheng tse ruileng, tse tsoetseng pele indastering. Hangata lijo tsa bona li tletse "mafura a mabe". Mafu a mangata a senyehang a amahanngoa le mefuta e fosahetseng le litekanyetso tse fosahetseng tsa lijo.
Ho ja mafura a phetseng hantle ho fokotsa kotsi ea lefu la pelo, mofets'e le lefu la tsoekere mme ho eketsa menyetla ea rona ea ho phela bophelo bo botle. 'Me ho bonolo haholo ho fumana omega-3 fatty acids lijong tsa rona.
Omega-3 le omega-6 ke mefuta e 'meli e meholo ea mafura a bohlokoa a mafura (EFAs) a bohlokoa bakeng sa bophelo bo botle. Ha li hlahisoe ke 'mele ea rona 'me li tlameha ho fumanoa lijong kapa li-supplement. Mafura a Omega-9 a bohlokoa bakeng sa bophelo bo botle, empa 'mele o ka o hlahisa ka bobona.
Mafura a mafura a bohlokoa bakeng sa ts'ebetso ea methapo ea kutlo, ea 'mele ea ho itšireletsa mafung, ea ho ikatisa le ea pelo. Li-acid tse mafura li ameha ho thehoeng ha lisele tsa lisele le ho kenngoa ha limatlafatsi liseleng. Li-acid tse mafura li bohlokoa ho motho e mong le e mong, ho tloha ho masea ho ea ho batho ba hōlileng.
MaAmerika ka kakaretso a haelloa ke mafura a omega-3. Ho makatsang ke hore batho ba jang meroho le li-vegan ke bona ba kotsing ea ho haelloa ke omega-3 fatty acid. Lefapha la Saense ea Lijo Univesithing ea Australia le bontšitse hore li-omnivore tse tloaelehileng li na le maemo a phahameng a omega-3 maling a tsona ho feta batho ba jang meroho.
Phuputso e 'ngoe, e entsoeng Setsing sa Lipatlisiso sa Nutrition Slovakia, e ithutile sehlopha sa bana ba lilemo tse 11-15 bakeng sa lilemo tse 3-4. Bana ba 10 e ne e le lacto vegetarian, 15 e ne e le lacto-ovo vegetarian mme ba supileng e ne e le li-vegans tse thata. Tšebetso ea sehlopha sena e ne e bapisoa le ea sehlopha sa li-omnivores tse 19. Le hoja li-lacto-ovo tsa meroho le li-omnivore li ne li e-na le li-omega-3 tse lekanang maling a tsona, li-lacto-meroho li ne li saletse morao. Sehlopha sa vegan se ne se na le maemo a tlase a omega-3 ho feta a mang kaofela.
Amerika, moo omega-3s hangata e fumanoang tlhapi le oli ea folaxe, batho ba bangata ba jang meroho ha ba fumane omega-3 e nepahetseng lijong tsa bona. Palo e sa leka-lekaneng ea omega-6s e ka ipokellela liseleng tsa 'mele, tseo, ho ea ka thuto, li ka lebisang mafu - lefu la pelo le stroke, kankere le ramatiki.
Liphuputso tse ling li bontša hore omega-3 fatty acids e ka fokotsa likarabo tsa ho ruruha, ea fokotsa maemo a kotsi bakeng sa lefu la pelo le mofetše.
Omega-3s e bohlokoa bakeng sa nts'etsopele ea methapo le pono e ntle. Li-Omega-3 li tsepame haholo bokong, li thusa: ho hopola, ho sebetsa ha boko, maikutlo, ho ithuta, ho nahana, temoho le khōlo ea boko baneng.
Omega-3s e boetse e thusa ho phekola maemo a kang lefu la tsoekere, ramatiki, lefu la ho fokola ha masapo, k'holeseterole e phahameng, khatello ea mali, asthma, ho chesa, mathata a letlalo, mathata a ho ja, mathata a li-hormone le ho kula.
Li-omega-3 tse ka sehloohong tseo re li fumanang lijong ke alpha-linolenic acid, eicosapentaenoic acid, le docosahexaenoic acid.
Eicosapentaenoic acid e amahanngoa le kotsi e fokotsehileng ea lefu la pelo le nts'etsopele e nepahetseng le ts'ebetso ea tsamaiso ea methapo le boko. 'Mele ea rona e hloka ho fetola li-omega-3s, empa batho ba bang ba ka ba le bothata ka phetoho ena ka lebaka la likarolo tse ikhethang tsa physiology ea bona.
Ho fumana li-eicosapentaenoic le docosahexaenoic acid, batho ba jang meroho ba lokela ho tsepamisa maikutlo ho meroho, cruciferous (k'habeche) meroho, walnuts le spirulina.
Mehloli e meng ea lijo tsa meroho e fana ka alpha-linolenic acid. Khaba e le 'ngoe ea oli ea folaxe ka letsatsi e lekane ho fana ka palo e hlokahalang ea alpha-linolenic acid. Peo ea Hemp, peo ea mokopu, peo ea sesame le tsona ke mehloli e metle ea alpha-linolenic acid. Linate tsa Brazil, kokoana-hloko ea koro, oli ea kokoana-hloko ea koro, oli ea soybean le oli ea canola le tsona li na le asiti e ngata ea alpha-linolenic.
Mofuta o ka sehloohong oa omega-6 ke linoleic acid, e fetoloang 'meleng ho ba gamma-linolenic acid. E fana ka tšireletso ea tlhaho khahlano le nts'etsopele ea mafu a kang mofetše, ramatiki ea ramatiki, eczema, psoriasis, lefu la tsoekere le PMS.
Leha MaAmerika a mangata a sebelisa omega-6 e ngata haholo, e ke ke ea fetoloa ho gamma-linolenic acid ka lebaka la mathata a metabolic a amanang le lefu la tsoekere, ho noa joala, le mafura a mangata a mafura a mangata lijong tse lokisitsoeng, ho tsuba, khatello ea maikutlo le mafu.
Ho felisa lintlha tsena hoa hlokahala ho boloka bophelo bo botle le bophelo bo botle. Ka ho nka oli ea mantsiboea ea primrose, oli ea borage, le li-capsules tsa oli ea peo ea blackcurrant, u ka tlatsetsa mehloling ea lijo ea gamma-linolenic acid e thathamisitsoeng ka tlase. Ke tlhaho feela e ka leka-lekanyang omega-6 le omega-3 fatty acids ka mokhoa o phethahetseng lijong tse kang peo ea folaxe, peo ea hemp, peo ea soneblomo le peo ea morara. Mehloli ea lijo ea omega-6 fatty acids e kenyelletsa pistachios, oli ea mohloaare, oli ea chestnut le mohloaare.
Lioli tse ngata tseo re li sebelisang ho pheha li entsoe ka linoleic acid, e bakang ho se leka-lekane ha mafura 'meleng ea rona. Ho qoba tšebeliso e feteletseng ea omega-6 fatty acids, fokotsa ho ja oli e hloekisitsoeng le lijo tse entsoeng, 'me u bale mangolo.
Omega-9 fatty acids e na le monounsaturated oleic acid, ke hore, e na le phello e ntle ho fokotsa kotsi ea lefu la pelo, atherosclerosis le kankere. 1-2 tablespoons ea oli ea mohloaare letsatsi le leng le le leng ke mokhoa o motle oa ho fumana omega-9 fatty acids lijong tsa hau.
Lijo tse ling tse nang le omega-9 fatty acids tse ngata ke: mohloaare, avocado le pistachios, matokomane, lialmonde, peo ea sesame, pecans le makotomane.
Li-Omega-3 le li-omega-6 li ameha mefuteng e mengata e fapaneng ea lits'ebetso tsa metabolism, 'me li tlameha ho fanoa ka tekanyo e nepahetseng bakeng sa ho sebetsa hantle ha' mele. Ha omega-3 fatty acids e haella mme omega-6 e ngata haholo, e lebisa ho mafu a ho ruruha. Ka bomalimabe, batho ba bangata ba tšoeroe ke ho ruruha ho sa foleng ka lebaka la khaello ea omega-3 fatty acids le bongata ba omega-6s. Ho se leka-lekane hona ho na le liphello tse bohloko tsa nako e telele tse kang lefu la pelo, kankere, lefu la tsoekere, setorouku, ramatiki le lefu la autoimmune.
Karo-karolelano e nepahetseng ea omega-3 ho omega-6 e pakeng tsa 1:1 le 1:4. Lijo tse tloaelehileng tsa Amerika li ka ba le omega-10 ka makhetlo a 30 ho isa ho a 6 ho feta omega-3s. Sena se bakoa ke ho sebelisoa ha nama ea khomo, nama ea kolobe le ea likhoho, hammoho le oli e phahameng ea omega-6 polyunsaturated e atisang ho sebelisoa lireschorenteng tsa lijo tse potlakileng, le lijo tse nkiloeng.
Ho thibela khaello ea acid e mafura, li-vegans li lokela ho ba hlokolosi ho fumana alpha-linolenic acid ho tsoa lijong kapa li-supplement. Basali ba li-vegan ba khothalletsoa ho nka 1800-4400 milligrams ea alpha-linolenic acid ka letsatsi, le banna ba vegan - 2250-5300 milligrams. Mehloli ea meroho ea alpha-linolenic acid: oli ea folaxe, lihlahisoa tsa soya, oli ea soya, hemp le oli ea canola. Tsena ke mehloli e mengata haholo ea omega-3s.