Vitamini F ishoko risina kushandiswa re polyunsaturated fatty acids, zvatinowana pane zvatinonzwa. Kune mairi maviri e-polyunsaturated mafuta acids anodiwa kumurume - mavitamini Omega 3 uye Omega 6. Aya mavitamini anogona kuenzaniswa uye akazvimirira mumutumbi wedu, asi kana chimwe chiitiko chikaitika, chimwe che omega acids chinofanira kubva kunze, nokuti chinogadzirwa kubva kune mumwe.
Sources yeOmega acids
Vitamine Omega 3 uye Omega 6 zvinogona kuwanikwa kwete kubva kune hove, asiwo kubva kumiti yemiti. Mafuta anogadzirwa ane alpha-linoleic acid, iyo, mushure mekudya, inoshandurwa ku Omega 3. Mafuta akadaro ari mu:
- walnuts;
- almonds;
- flax;
- sunflower;
- mimwe miriwo;
- mafuta akaputika;
- soybeans;
- zviyo zviyo.
Zvisinei, 10% chete ye linoleic acid inowanikwa mune zvigadzirwa izvi inoshandiswa nemuviri. Saka, kana iwe uchida kana kwete, uye iwe unofodya hove
.Hove dzegungwa uye marudzi ose ezvokudya zvegungwa - ichi ndicho chakanaka uye chinonyanya kukosha mavitamini kana mafuta omega Omega 3. Uye inopisa hove, uye yakazara nzvimbo yayo, yakakwirira ye omega.
Semuenzaniso, zvikamu zvitatu zvemazuva ose zvemavhitamine madiki Omega 3 zviri muhove dzinotevera:
- cod;
- saumoni;
- herring;
- sprat;
- mackerel;
- sardine;
- horse mackerel;
- sturgeon;
- capelin;
- mullet;
- halibut;
- kurutivi;
- trout;
- haddock;
- gungwa.
Uye kusvika kumadhora gumi ezuva rimwe nerimwe anowanikwa mu 100 g yechiropa chechivha, iyo inotevera iyo kuti ifukidze kudiwa kwehutano hwevhitamini omega 3 zvakakwana kudya 10 g yechiropa chehove iyi. Uye kana hove iri kutotora kubva munzeve dzako, iwe unogona kungozadza saladhi nemafuta umo chiropa chekodhi chiri kuchengetwa, iyo inewo yakawanda mu omega acids.
Batsirwa
Zvakanyanya kuoma kutaura pamusoro pezvinobatsira zveOmega 3 ne6, nokuti zvinoratidzika kuti mafuta aya ari kurapa uye anobvisa muviri wose wemunhu kubva pamwoyo uye uropi kusvika kune bvudzi nemisungo. Heano mimwe mienzaniso yezvavakaita:
- Omega acids inoderedza cholesterol , nokudaro kuchengetedza mwoyo yehutachiona kubva pane zvirwere zvakasiyana-siyana - atherosclerosis, kurwisa kwemoyo, ropa ravha, arrhythmias, etc ;;
- Omega acids inodiwa zuva rega rega nekuda kwouropi hwedu, uye nekushandisa nguva dzose kushanda sekudzivirirwa pakurwisana, kurwiswa kwechisimba, uyewo kuwedzera kukura kwepfungwa kuvana;
- Kudzivirira retina kubva pakukwegura;
- kudzivirira chirwere cheAlzheimer;
- ndiko kudzivirirwa kwechiropa kubva kuneta;
- kuderedza njodzi yekukura nechirwere cheshuga;
- kuwedzera hutachiona uye kudzivisa kupisa.