Nkauj hmoob noj qab haus huv zoo heev tab sis tsis txhob mob siab rau. Piv txwv li, chasing los ntawm cov khw muag tshuaj rau tag nrho cov vitamins ua tau. Tshwj xeeb tshaj yog nyob rau hauv ob peb xyoos dhau los, lub thiaj li hu ua Omega-3, -6, -9 yog hais. Puas yog lawv txhua tus tsim nyog rau peb lub cev li Omega-3? Vim li cas thiaj noj fatty acids thiab rau leej twg?
Dab tsi yog unsaturated fatty acids?
Peb txhua tus paub tias cov khoom noj muaj peb yam tseem ceeb ntawm cov as-ham: proteins, rog thiab carbohydrates. Tab sis tsis yog txhua leej txhua tus paub yuav ua li cas lawv muaj txiaj ntsig los yog tsim kev puas tsuaj. Proteins thiab carbohydrates yog lub tsev thaiv ntawm feem ntau cov hlwb hauv peb lub cev, uas ua rau lawv tseem ceeb heev. Tab sis peb pom cov rog yog ib yam dab tsi uas tsis tsim nyog thiab muaj kev phom sij (qhov hnyav dhau, atherosclerosis, thiab lwm yam) rau kev zoo nkauj thiab kev noj qab haus huv. Tab sis yog vim li cas, yog li ntawd, cov kws kho mob puas pom zoo tshuaj xws li ntses roj los yog Omega-3 rau peb? Lawv tus nqi qis, thiab peb feem ntau tsis quav ntsej lawv.
Ua ntej tshaj, vim rog yoglub zog cia ntawm peb lub cev. Lawv tus lej hauv kev noj zaub mov ntawm tus neeg noj qab haus huv yuav tsum yog tsawg kawg 40%. Thiab tsis tas li ntawd, lawv yog cov khoom nruab nrab rau cov hlwb; raws li lawv lub hauv paus, ntau cov khoom sib xyaw ua ke uas tsim nyog rau kev ua haujlwm ntawm txhua lub cev thiab lub cev.
Tab sis cov rog sib txawv heev hauv lawv cov txiaj ntsig ntawm lub cev. Kev noj ntau dhau ntawm cov roj fatty acids uas muaj nyob rau hauv cov zaub mov ntawm tsiaj keeb kwm ua rau cov kab mob ntawm cov hlab plawv thiab rog, thiab lawv qhov tsis txaus ua rau cov plaub hau qhuav thiab tawv nqaij, lethargy thiab general irritability, kev nyuaj siab.
Polyunsaturated fatty acids xws li Omega-3, Omega-6 thiab -9 yog qhov tseem ceeb rau peb txoj kev noj qab haus huv. Lawv koom nrog feem ntau cov txheej txheem tshuaj hauv lub cev. Tab sis qhov tseem ceeb tshaj plaws, zoo li qhov ploj lawm, suav tias yog omega-3 acids. vim li cas thiaj siv tau - cov poj niam cev xeeb tub thiab cov niam hluas paub zoo tshaj.
Omega-3 yog dab tsi?
Omega-3 polyunsaturated fatty acids feem ntau cuam tshuam rau kev ua haujlwm ntawm cov haujlwm thiab lub cev ntawm peb lub cev:
- Cov kab mob plawv. Ib tug txaus npaum li cas ntawm cov tshuaj no muab ib tug ib txwm theem ntawm cov cholesterol nyob rau hauv cov ntshav, uas yog, nws txo qis theem ntawm "phem", uas yog tso rau ntawm phab ntsa ntawm cov hlab ntsha. Tsis tas li ntawd, kev siv Omega-3 hauv kev kho mob plawv txo qis kev pheej hmoo ntawm cov ntshav txhaws, ua rau cov hlab ntsha muaj zog thiab elastic.
- Lub cev musculoskeletal. unsaturated rogOmega-3, Omega-6 acids pab txhawb kev nqus tau zoo ntawm calcium, yog li ntxiv dag zog rau cov pob txha, tiv thaiv pob txha. Omega-3 kuj tseem tiv thaiv cov pob qij txha, ua rau lawv txawb ntau dua, uas yog, tiv thaiv kev mob caj dab thiab nws ntau yam.
- Nervous system. Nrog rau lub sijhawm tsis muaj Omega-3 nyob rau hauv tib neeg kev noj haus, kev sib txuas lus ntawm cov paj hlwb ntawm lub hlwb raug cuam tshuam, uas ua rau muaj kev loj hlob ntawm cov kab mob xws li qaug zog, kev nyuaj siab, schizophrenia, kev puas siab puas ntsws bipolar thiab lwm yam..
- Daim tawv nqaij, plaub hau, rau tes yog thawj zaug uas cuam tshuam txog qhov tsis muaj Omega-3. Dab tsi yog qhov txiaj ntsig ntawm kev noj cov tshuaj vitamin capsule no? Qhov no yog txoj hauv kev nrawm tshaj plaws kom tau txais cov txiaj ntsig sab nraud: cov plaub hau nres flaking, ua kom du thiab ci, pob txuv ploj ntawm lub ntsej muag, thiab cov rau tes ua kom muaj zog thiab du.
- Ntau tus kws kho mob oncologist hais tias tsis muaj omega-3s tuaj yeem ua rau mob qog noj ntshav, prostate thiab plab hnyuv.
Omega-3 rau cov poj niam cev xeeb tub thiab menyuam yaus
Qhov tseem ceeb tshaj plaws polyunsaturated fatty acids rau cov poj niam thaum lub sij hawm xeeb tub thiab pub menyuam yaus. Thaum cev xeeb tub, lawv nquag koom tes hauv kev tsim lub hlwb thiab lub paj hlwb peripheral ntawm tus menyuam, yog li tus poj niam lub cev txhua hnub muab rau tus menyuam txog 2 grams ntawm Omega-3. Capsules nrog cov roj ntses ntuj lossis cov kua qaub sib xyaw ua ke hauv qhov no yuav ua tau zoo heev, vim nws tuaj yeem muaj teeb meem los muab cov vitamins uas yuav tsum tau muaj nrog cov zaub mov, tshwj xeeb tshaj yog nrog toxicosis.
Yog tsis muab tus poj niam cev xeeb tubqhov tsim nyog tus qauv ntawm Omega-3, ces tej zaum yuav muaj kev hem thawj ntawm toxicosis lig, yug ntxov ntxov thiab kev nyuaj siab.
Cov cim qhia ntawm Omega-3 Deficiency
Qhov pom tseeb tshaj plaws ntawm omega-3 polyunsaturated fatty acid deficiency yog qhov tsis zoo ntawm daim tawv nqaij, plaub hau thiab rau tes. Cov plaub hau ua npub thiab qhuav, nrog sib cais xaus thiab dandruff. Pob txuv ntawm lub ntsej muag, pob khaus thiab tev ntawm daim tawv nqaij tuaj yeem qhia tias tsis muaj cov kua qaub no hauv lub cev. Cov ntsia hlau pib tev thiab tawg, ua npub thiab ntxhib.
Lwm cov tsos mob muaj xws li kev nyuaj siab, cem quav, mob pob qij txha, kub siab.
Tus nqi txhua hnub
Thaum txiav txim siab qhov noj txhua hnub ntawm Omega-3 (nws yuav yog tshuaj ntsiav lossis noj nrog zaub mov - nws tsis muaj teeb meem), koj yuav tsum nco ntsoov tias cov kua qaub no tsis raug tsim los ntawm lub cev, raws li peb yuav tsum tau ua ntu zus. tau txais tag nrho cov khoom siv los ntawm sab nraud. Txhua hnub, tus neeg noj qab haus huv yuav tsum tau txais 1 txog 2.5 grams ntawm Omega-3 polyunsaturated fatty acids thiab 4 mus rau 8 grams ntawm Omega-6.
Thaum cev xeeb tub thiab pub niam mis, tus poj niam xav tau Omega-3 nce mus rau 4-5 grams tauj ib hnub. Tsis tas li ntawd, qhov pom zoo koob tshuaj ntawm Omega-3-raws li cov tshuaj (cov lus qhia rau kev siv yuav tsum tau kawm) yog nce nyob rau hauv cov nram no:
- nyob rau lub caij txias;
- rau cov kab mob plawv (siab, atherosclerosis);
- nrog kev nyuaj siab, kev nyuaj siab;
- kev kho mob qog noj ntshav.
BLub caij ntuj sov thiab nrog ntshav siab, nws raug nquahu kom txwv koj tus kheej rau cov khoom uas muaj Omega-3.
Khoom noj muaj Omega-3
Muaj peb hom zaub mov tseem ceeb uas muaj qhov siab tshaj plaws ntawm polyunsaturated fatty acids. Cov no yog cov roj zaub, ntses thiab txiv ntoo. Tau kawg, Omega-3 kuj muaj nyob rau hauv lwm yam khoom noj, tab sis nyob rau hauv ntau me me. Lub rooj yuav qhia koj ntxiv txog cov ntsiab lus ntawm Omega-3 polyunsaturated fatty acid hauv 100 grams ntawm cov khoom muaj rau peb.
| Ntses roj | 99 |
| 18 | |
| 15 | |
| Rapeseed roj | 10, 5 |
| txiv roj roj | 9 |
| Walnuts | 7 |
| Mackerel | 5 |
| Tuna, herring | 3 |
| Trout, salmon | 2,5 |
| Halibut | 1,8 |
| Soybeans | 1,5 |
Ntau ntau cov ntsiab lus ntawm cov khoom muaj txiaj ntsig thiab muaj txiaj ntsig zoo hauv qee yam khoom yog nyob ntawm txoj kev lawv loj hlob, npaj thiab siv. Piv txwv li, thaum s alting lossis haus luam yeeb ntses, nws tag nrho cov khoom ntawm Omega-3 ploj, tab sis cov kaus poom hauv cov roj khaws cov roj fatty acids.
Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tsum saib xyuas tsis yog tsuas yog noj zaub mov xwb, tab sis kuj tseem npaj cov tais diav kom raug.
Omega-3: cov lus qhia rau kev siv
Yog koj tseem txiav txim siab ua kom tsis txausfatty acids nyob rau hauv lub cev nrog kev pab los ntawm kev npaj tshuaj, nws yog ib qhov zoo tshaj plaws mus nrhiav kev pab tswv yim ntawm koj tus kws kho mob thiab nyeem cov lus qhia rau kev pom zoo tshuaj.
Txoj kev siv txhua yam tshuaj uas muaj Omega-3 (lawv tus nqi nyob ntawm qhov zoo ntawm cov ntaub ntawv raw thiab pib ntawm 120 rubles ib pob) muaj ob txoj kev xaiv - kev kho mob thiab kev tiv thaiv.
Yog tias muaj cov fatty acids hauv lub cev tsis txaus, cov tshuaj yuav tsum tau noj 2-3 ntsiav tshuaj ib hnub tom qab noj mov rau ib hlis. Tus kws kho mob cov lus pom zoo yuav txawv ntawm cov koob tshuaj raws li tus neeg mob tus mob.
Kev tiv thaiv, tag nrho tsev neeg tuaj yeem noj tshuaj nrog Omega-3 thaum lub caij txias, uas nws muaj txiaj ntsig zoo rau cov menyuam yaus hnub nyoog qis dua 12 xyoos thiab cov neeg laus noj 1 ntsiav tshuaj ib hnub rau peb lub hlis. Tus menyuam yaus yuav tsum tau txhaj tshuaj los ntawm kws kho menyuam yaus.
YContraindications
Nrog kev ceev faj thiab nyob rau hauv kev saib xyuas ntawm kws kho mob, cov neeg mob raum, mob siab thiab plab, nrog rau cov laus, yuav tsum noj Omega-3 npaj.
Cov tshuaj no tsis pom zoo:
- rau ntses roj ua xua;
- rau lub raum tsis ua haujlwm thiab lub gallstones lossis zais zis pob zeb;
- thaum active TB;
- rau cov kab mob thyroid.
Yuav ua li cas noj fatty acids kom raug?
Tau kawg, qhov siab tshaj plaws ntawm cov khoom siv thiab cov vitamins muaj nyob hauv cov khoom tshiab lossis raug raukev ua haujlwm tsawg kawg nkaus. Tib yam yuav tsum siv rau cov khoom noj uas muaj Omega-3, uas yog qhov tseem ceeb ua raws li cov cai hauv qab no:
- Siv cov roj zaub hauv cov zaub nyoos, zoo li thaum kib, feem ntau ntawm cov roj fatty acids yuav raug rhuav tshem. Los ntawm txoj kev, koj yuav tsum khaws cov roj kom deb ntawm lub hnub - nyob rau hauv tsaus iav fwj.
- Flax noob kuj yog qhov zoo tshaj plaws ntxiv rau cov zaub nyoos los yog ua cov khoom noj rau cov zaub mov npaj.
- Koj yuav tsum xaiv ntses nyoos, tsis khov.
- Noj 5-10 walnut kernels yuav muab rau koj txhua hnub omega-3 xav tau.
Nco ntsoov tias cov zaub mov zoo thiab noj qab haus huv tuaj yeem muab peb cov polyunsaturated fatty acids tag nrho. Nrog rau kev noj zaub mov kom zoo, koj yuav tsis xav tau tshuaj ntxiv.
