Omega-3 fatty acids e nkoa e le ea bohlokoa: 'mele ea rona ea li hloka, empa ha e khone ho li kopanya ka botsona. Ho phaella mehloling ea liphoofolo, li-acid tsena li fumanoa lijong tsa leoatleng, ho akarelletsa le bolele, limela tse ling le linate. E boetse e tsejoa e le mafura a polyunsaturated (PUFAs), omega-3s e phetha karolo ea bohlokoa mosebetsing o phetseng hantle oa boko le khōlo e tloaelehileng le tsoelo-pele.
Bana bao bo-'m'a bona ba sa kang ba fumana li-omega-3 tse lekaneng nakong ea bokhachane ba kotsing e kholo ea ho ba le mathata a methapo le mathata a pono. Matšoao a khaello ea asiti e mafura a kenyelletsa mokhathala, ho se hopole hantle, letlalo le omeletseng, mathata a pelo, ho feto-fetoha ha maikutlo le ho tepella maikutlong, le ho se tsamaee hantle ha mali.
Ho bohlokoa ho boloka tekanyo e nepahetseng ea omega-3 le omega-6 fatty acids lijong. Ea pele e thusa ho loantša ho ruruha, ea bobeli, e le molao, e tlatsetsa ho eona. Lijo tse tloaelehileng tsa Amerika li na le Omega-14 makhetlo a 25-6 ho feta Omega-3, e seng mokhoa o tloaelehileng. Ka lehlakoreng le leng, lijo tsa Mediterranean li na le li-acid tsena tse leka-lekaneng: lijo-thollo, litholoana le meroho e sa tsoa khuoa, oli ea mohloaare, konofolo le likaroloana tse itekanetseng.
Mafura a Omega-3 ke karolo ea lisele tsa 'mele ho pholletsa le' mele 'me a ama tšebetso ea li-receptor liseleng tsena.
Liphuputso tse 'maloa tsa bongaka li hlokomela hore lijo tse nang le omega-3 tse nonneng li ka thusa ho theola khatello ea mali ho ba nang le khatello ea mali. Ha ho tluoa tabeng ea lefu la pelo, e 'ngoe ea litsela tse molemo ka ho fetisisa tsa ho e thibela ke ho ja lijo tse fokolang ka mafura a mangata le ho ja mafura a monounsaturated le a polyunsaturated, a akarelletsang omega-3s, kamehla. Lipatlisiso li boetse li bontša hore omega-3 fatty acids e na le thepa ea antioxidant e ntlafatsang mosebetsi oa endothelium (sekhahla se le seng sa lisele tse bataletseng tse tsamaisang bokaholimo ba mali le methapo ea mali, hammoho le mekoti ea pelo). Ba ameha tabeng ea ho laola ho hoama ha mali, ho honyela le ho khatholla mabota a methapo ea mali, le ho laola ho ruruha.
Bakuli ba nang le lefu la tsoekere hangata ba na le li-triglycerides tse phahameng le maemo a tlase a "ntle" cholesterol. Omega-3s e thusa ho theola triglycerides le apoprotein (litšoantšo tsa lefu la tsoekere), hammoho le ho eketsa HDL ("ntle" cholesterol).
Ho na le bopaki bo bong ba lefu la seoa hore ho ja omega-3 fatty acid (ha ho ntse ho fokotsa omega-6 fatty acids) ho ka fokotsa kotsi ea kankere ea matsoele le ea mala. Leha ho le joalo, ha ho na bopaki bo lekaneng ba ho theha kamano e nepahetseng pakeng tsa ho noa omega-3 le nts'etsopele ea mofets'e.
Ha u utloa lentsoe "omega-3", ntho ea pele e tlang kelellong ke litlhapi. Leha ho le joalo, ha e le hantle ho na le mehloli e mengata ea li-acid tse nang le mafura a phetseng hantle bakeng sa limela, mona ke tse ka sehloohong: - eseng feela mohloli o babatsehang oa li-antioxidants, livithamine le liminerale, empa le Omega-3 ea meroho. Li-blueberries li maemong a pele ka har'a mafura a omega-3 har'a monokotsoai mme li na le 174 mg ka kopi e le 'ngoe. Hape, kopi e le 'ngoe ea raese ea naha e phehiloeng e na le 1 mg ea omega-1 hammoho le tšepe, protheine, fiber, magnesium, manganese le zinki.