Omega-3: dab tsi yog pab tau? Omega-3 fatty acids tshaj qhov tseem ceeb cov khoom, nyob rau hauv dab tsi cov zaub mov muaj

Zam rau ib tug noj qab nyob zoo txoj kev ua neej - qhov no yog qhov zoo heev, tab sis ua tsis tau ntau tshaj zealous. Piv txwv li, chasing ib tug lub tsev muag tshuaj rau tag nrho cov tau vitamins. Tshwj xeeb tshaj yog feem ntau xa mus rau hauv lub thiaj li hu ua omega-3, -6, -9 nyob rau hauv qhov kawg ob peb xyoos. Yog lawv tag nrho li ntawd tsim nyog rau peb lub cev, zoo li Omega-3? Yuav ua li cas yog pab tau coj fatty acids thiab uas?

Yuav ua li cas yog unsaturated fatty acids?

Peb txhua tus yeej paub tias cov khoom muaj peb lub ntsiab pawg ntawm cov as-ham: cov nqaijrog, nqaijrog thiab carbohydrates. Tab sis tsis yog txhua tus paub li cas lawv yuav pab tau los yog teeb meem. Cov nqaijrog thiab carbohydrates yog cov building blocks ntawm feem ntau lub hlwb nyob rau hauv peb lub cev, ua rau lawv tseem ceeb heev. Tab sis lub nqaijrog peb tau perceive li ib yam dab tsi kiag li ruaj, thiab yuav tsim teeb meem (nyhav dhau heev, atherosclerosis thiab thiaj li nyob.) Rau kev zoo nkauj thiab noj qab haus huv. Tab sis yog vim li cas, ces, peb cov kws kho mob pom zoo kom tshuaj xws li ntses cov roj los yog cov roj omega-3? Lawv cov nqi yog tsawg tsawg, thiab peb feem ntau las mees lawv.

Ua ntej ntawm tag nrho cov, vim hais tias cov muaj roj - nws yog lub zog cia ntawm lub cev. Lawv tus xov tooj nyob rau hauv cov khoom noj ntawm kev noj qab nyob tib neeg yuav tsum tsis txhob yuav tsawg tshaj li 40%. Thiab dua li, lawv yog ib cov as nruab nrab rau lub hlwb, nyob rau lawv cov hauv paus yog tsim ntau lub tebchaw tsim nyog rau ib txwm hauj lwm ntawm tag nrho cov nruab nrog cev thiab tshuab.

Tab sis nyob rau hauv lawv cov nyhuv rau lub cev muaj roj lawv yog sib txawv heev. Ib overabundance ntawm nyeem fatty acids muaj nyob rau hauv cov zaub mov ntawm cov tsiaj keeb kwm, ua rau cov kab mob ntawm cov hlab plawv system thiab rog, thiab tsis ntawm lawv - mus rau qhuav plaub hau thiab tej tawv nqaij, nkees thiab kev txob taus, kev nyuaj siab.

Polyunsaturated fatty acids xws li Omega-3, Omega-6 thiab -9, yog qhov tseem ceeb rau peb noj qab haus huv. Lawv muab kev koom tes nyob rau hauv ntau cov tshuaj dab nyob rau hauv lub cev. Tab sis qhov tseem tseem ceeb raws li feem ntau uas ploj lawm, nws yog pom tias yuav Omega-3. dab tsi yog pab tau mus siv lawv - nws yog zoo tshaj plaws paub lub cev xeeb tub cov poj niam thiab cov tub ntxhais leej niam.

Yuav ua li cas yog cov kev pab cuam ntawm Omega-3?

Polyunsaturated fatty acids Omega-3 cov tseem ceeb tshaj plaws ntxim rau cov lag luam ntawm tej kev khiav dej num thiab tshuab ntawm lub cev:

• Plawv system. Txaus ntawm no cov ntaub ntawv uas kom zoo npaum li roj uas txhaws taus nyob rau hauv cov ntshav, uas yog, lowers "phem", uas yog tso rau ntawm cov phab ntsa hauv cov hlab ntsha. Tsis tas li ntawd, siv ntawm omega-3 nyob rau hauv cov kev kho mob ntawm mob teeb meem thiaj li muaj cov kev pheej hmoo ntawm thrombus tsim, ua hlab ntsha ntau check thiab resilient.
• Licas. Unsaturated fatty acids yog omega-3, omega-6 thiab txhawb tau digestibility ntawm calcium, li no ntxiv dag zog rau cov pob txha, tiv thaiv tiv thaiv kab mob hauv. Omega-3 kuj tiv thaiv cov pob qij txha, uas ua rau lawv ntau mobile, uas yog, tiv thaiv kev mob caj dab thiab nws cov variants.
• Lub paj hlwb. Heev tsis muaj omega-3 nyob rau hauv tus tib neeg lub noj cov zaub mov yog ntxhov kev sib txuas lus ntawm paj hlwb nyob rau hauv lub hlwb uas ua rau txoj kev loj hlob ntawm cov kab mob xws li mob nkees, kev nyuaj siab, schizophrenia, bipolar tsis meej thiab ib txhia lwm leej lwm tus.
• Ntawm daim tawv nqaij, plaub hau, rau tes ua ntej mus muaj kev cuam tshuam ib tug tsis muaj omega-3. Yuav ua li cas yog pab tau coj no Vitamin tshuaj? Yog li ntawd koj yuav tau txais tus ceev tshaj lwm cov nyhuv: cov plaub hau ntaug exfoliate, du thiab ci iab, ntxau ntawm lub ntsej muag ploj, thiab rau tes muaj zog thiab du.
• Muaj ntau oncologists cam hais tias ib tug tsis muaj omega-3 yuav ua rau txoj kev loj hlob ntawm lub mis mob cancer, prostate thiab cov nyuv.

Omega 3 cev xeeb tub cov poj niam thiab cov me nyuam

Cov tseem ceeb tshaj plaws polyunsaturated fatty acid rau cov poj niam thaum lub sij hawm cev xeeb tub thiab pub niam mis. Thaum lub sij hawm cev xeeb tub, lawv yog koom tes nyob rau hauv lub tsim ntawm lub paj hlwb thiab peripheral tshee system ntawm tus me nyuam, ces tus poj niam lub cev nyob rau txhua hnub xa lawv cov me nyuam txog 2 grams ntawm Omega-3. Tsiav tshuaj nrog tej yam ntuj tso ntses cov roj los yog cov khoom cua acid nyob rau hauv cov ntaub ntawv no yuav tau zoo heev, txij li thaum paub meej tias tsim nyog tus nqi ntawm cov vitamins yog problematic rau cov zaub mov, tshwj xeeb tshaj yog thaum toxicosis.

Yog hais tias koj tsis muab cev xeeb tub cov poj niam yuav tsum tau cai ntawm omega-3, nws yuav muaj kev pheej hmoo ntawm lig toxicosis, ntxov ntxov yug, thiab kev nyuaj siab.

Cov tsos mob ntawm tsis muaj peev xwm fatty acids omega-3

Cov feem ntau pom tseeb kos npe rau ntawm tsis muaj peev xwm ntawm polyunsaturated fatty acids Omega-3 yog tus deterioration ntawm daim tawv nqaij cov plaub hau thiab rau tes. Cov plaub hau yuav npub thiab qhuav, phua xaus thiab plhaws. Ntxau ntawm lub ntsej muag, tawm pob thiab desquamation ntawm daim tawv nqaij yuav tau tham txog cov tsis muaj acid nyob rau hauv lub cev. Nails pib exfoliate thiab zom, ua npub thiab ntxhib.

Lwm yam, tej zaum muaj xws li kev nyuaj siab, cem quav, ob leeg mob, tawg.

txhua txhua hnub tus nqi

Nyob rau hauv kev txiav txim txhua txhua hnub kom tsawg ntawm cov omega-3 cov qauv (tus capsule yog yuav tsum tau los yog kev noj haus kom tsawg - tsis muaj teeb meem) nws yog tsim nyog los nco ntsoov tias lub cev, cov acids tsis tau tsim, ntsig txog, peb yuav tsum lossi tau tag nrho Tshuag los ntawm sab nraum. Txhua hnub noj qab nyob zoo tus neeg yuav tsum tau txais los ntawm 1 mus rau 2.5 grams ntawm omega-3 polyunsaturated fatty acid thiab 4 mus rau 8 grams ntawm omega-6.

Thaum lub sij hawm uas cev xeeb tub thiab ob lub mis-pub cov poj niam nyob rau hauv tus me nyuam cov kev xav tau Omega-3 nce mus txog 4-5 grams tauj ib hnub. Nyob rau hauv tas li ntawd, cov pom zoo koob tshuaj ntawm cov tshuaj nyob rau hauv lub hauv paus ntawm Omega-3 (phau ntawv qhia yuav tsum tau kawm ua tib zoo) tsub kom nyob rau hauv cov nram no mob:

• thaum lub sij hawm txias rau lub caij;
• kab mob plawv (hypertension, atherosclerosis);
• puas hawv kev nyuaj siab, kev nyuaj siab;
• nyob rau hauv cov kev kho mob ntawm cancer.

Thaum lub sij hawm lub caij ntuj sov lub sij hawm thiab nrog tsis tshua muaj ntshav siab, nws yog pom zoo kom txwv tsis pub cov khoom uas muaj omega-3.

Cov khoom noj uas muaj nyob rau hauv Omega-3

Muaj peb lub ntsiab pawg ntawm cov khoom uas muaj lub siab tshaj plaws nqi ntawm polyunsaturated fatty acids. Qhov no zaub roj, ntses thiab ceev. Ntawm cov hoob kawm, tus Omega-3 nyob rau hauv lwm yam khoom noj, tab sis nyob rau hauv ntau pluas me. Yog xav paub ntxiv txog cov ntsiab lus ntawm ib tug polyunsaturated fatty acid omega-3 ib 100 grams ntawm cov zaub mov muaj nyob rau peb qhia rau lub rooj.

Heev pab tau cov ntsiab lus thiab as-ham rau yam khoom noj nyob rau hauv lawv lub hom ntawm cultivation, kev npaj thiab kev noj. Piv txwv li, nrog salted los yog smoked ntses nws tag nrho mov ntawm Omega-3 yog poob, tab sis khaws cia nyob rau hauv cov roj preserves fatty acids.

Nws yog yog li ntawd tseem ceeb heev los saib xyuas cov tsis tsuas yog tus noj cov zaub mov, tab sis kuj rau qhov tseeb ua noj ua haus.

Omega-3: Cov lus qhia rau Siv

Yog hais tias koj tsis txiav txim siab mus ua rau tsis muaj peev xwm ntawm fatty acids nyob rau hauv lub cev nrog rau kev pab los ntawm cov kws tshuaj, nws yog ib qhov zoo tshaj plaws los mus nrhiav lub tswv yim ntawm koj tus kws kho mob thiab nyeem cov lus qhia nyob rau hauv lub pom zoo tshuaj.

Tus txheem txoj kev ntawm kev siv ntawm kev npaj muaj omega-3 (lawv cov nqi nyob ntawm qhov zoo ntawm raw cov ntaub ntawv thiab pib nrog ib lub cim 120 rubles rau lub ntim), yuav ob qho kev xaiv - kev kho mob thiab kev tiv thaiv.

Thaum lub qhia tau shortcomings ntawm cov fatty acids nyob rau hauv qhov kev npaj ntawm lub cev yuav tsum tau 2-3 tsiav tshuaj txhua txhua hnub tom qab noj mov rau ib lub hli. tus kws kho mob pom zoo tej zaum yuav txawv los ntawm cov lus qhia nyob rau hauv lub pleev xim rau koob tshuaj nyob ntawm seb tus neeg mob tus mob.

Raws li kev tiv thaiv koj yuav siv rau tag nrho cov tsev neeg thaum lub sij hawm txias rau lub caij npaj nrog Omega-3, uas yuav pab tau rau cov me nyuam tshaj 12 thiab cov laus, noj 1 tshuaj ntsiav ib hnub twg rau peb lub hlis. Child yau koob tshuaj yuav tsum tau xaiv ib tug cov menyuam yaus.

Contraindications

Nrog ceev faj thiab nyob rau hauv kev kho mob saib xyuas yuav tsum noj tshuaj nrog omega-3 rau cov neeg uas muaj mob raum, siab thiab lub plab, raws li zoo raws li nyob rau hauv cov neeg laus.

Tsis pom zoo rau cov tshuaj:

• yog hais tias koj tsis haum rau cov ntses roj;
• nyob rau hauv lub raum tsis ua hauj lwm thiab tsib lub pob zeb los yog lub zais zis;
• thaum lub sij hawm lub active hauv daim ntawv ntawm tuberculosis;
• nyob rau hauv lub qog kab mob.

Yuav ua li cas siv fatty acids?

Ntawm cov hoob kawm, feem ntau cov as-ham thiab vitamins nyob rau hauv tshiab cov khoom los yog raug tsawg heev ua. Cov tib yuav tsum tau ua ntawv thov rau cov khoom uas muaj ib tug siab cov ntsiab lus ntawm Omega-3, uas yuav pab tau mus soj ntsuam cov cai nram qab no:

• Zaub roj rau siv nyob rau hauv xam lav, raws li thaum kib feem ntau ntawm cov fatty acids yuav raug rhuav tshem. Incidentally, lub roj yuav tsum tau cia kom deb ntawm lub hnub - nyob rau hauv hwj uas tsaus nti iav.
• Flax noob yog tseem zoo dua mus ntxiv nyob rau hauv cov nqaij nyoos daim ntawv nyob rau hauv xam lav los yog raws li ib tug condiment nyob rau hauv lub npaj txhij-ua tais diav.
• Cov ntses yuav tsum tau xaiv cov nqaij nyoos, tsis khov.
• Noj 5-10 walnuts ntsiav, koj muab koj tus kheej txhua hnub tus nqi ntawm cov roj omega-3.

Nco ntsoov hais tias high-zoo thiab noj qab nyob zoo cov khoom noj yuav tag nrho qhia rau peb nrog polyunsaturated fatty acids. tej yam ntxiv cov tshuaj koj tsis tas yuav yog zoo tsim khoom noj.