Ama-Omega-3 Angase Athuthukise Ukuzala Kwabesilisa
Kungenzeka ukuthi usuvele uke wezwa ukuthi amafutha anothile nge-omega-3 abalulekile ekugcineni inhliziyo isebenza kahle kanye namazinga e-cholesterol amahle. Kodwa bewazi yini futhi ukuthi angakhuphula ukuzala kowesilisa? Izifundo zakamuva zibonise ukuthi amadoda abhekana nenkinga yokungazali ngokuvamile abe namazinga aphansi e-omega-3. Abacwaningi bathole ukuthi ukwandisa inani le-omega-3 ekudleni kwakho kungaholela esidodaneni esinamandla, sekhwalithi ephakeme. Emadodeni afuna ukuthuthukisa amandla azo okuzala, ukwandisa izinga lawo le-omega-3 kungaba yigxathu elilodwa eliya esixazululweni.
IKwenza Kanjani i-Omega-3 Ukuthi Ithuthukise Ukuzala?
Sicela uxolele ulimi lwesayensi, kodwa ake sikuhlakaze. Kunohlobo ezimbili ezibaluleke kakhulu zama-omega-3 fatty acids: i-docosahexnoic acid (DHA) kanye ne-eicosapentaenoic acid (EPA), zombili lezi ezitholakala ezinhlanzini. I-DHA yiyo enomthelela omuhle ekuzaleni kowesilisa. I-cwaningo e-University of Illinois lithole ukuthi i-DHA idlala indima emaphakathi ekwakhekeni kwesidoda. Isidoda esinempilo sinezakhiwo ezibukhali phezulu ezibizwa ngokuthi i-acrosome. Lesi sakhiwo sisebenza njengomkhono obukhali, sivumela isidoda ukuba sigwaze izingqimba zangaphandle zeqanda. I-acrosome iphinde iqukathe iqoqo lama-enzyme asiza isidoda ukuthi sichumise iqanda. I-DHA ibalulekile ekwakheni lezi zicubu ze-acrosome. Ngaphandle kwe-DHA, isidoda sihlala siyindilinga phezulu futhi singenawo lawo ma-enzyme abalulekile. Ngenxa yalokho, ukungatholi i-omega-3 eyanele kungaholela esidodaneni esibuthaka. Futhi lokho kuzoba nenkinga ekuchumiseni iqanda.
Ungayithola Kanjani I-Omega-3 Eningi?
Amafutha anothile nge-omega-3 atholakala ngokwemvelo ezinhlanzini ezinamafutha, okuhlanganisa i-salmon, i-sardines, i-anchovies, i-bluefish, i-herring, i-tuna, ne-mackerel. Ungakhuphula izinga lakho le-omega-3 ngokudla lezi zinhlanzi izikhathi ezingu-2–3 ngeviki. Njengoba ama-omega-3 emihle kakhulu kuwe, uzosizakala nangezinye izindlela empilweni yakho. Uma ungayithandi inhlanzi, ungakwazi ukwandisa umthamo wakho we-omega-3 ngokuthatha isithasiselo. Kungaba isithasiselo se-fish oil ngqo noma iphilisi eliqhamuka ezinhlanzini. Qaphela: Uma uthenga izithasiselo, kungenzeka ubone izithasiselo ze-omega-3 ezenziwe ngemithombo yezitshalo efana ne-flaxseed oil, ama-walnut, i-soybean oil, ne-canola oil. Ngeshwa, le mithombo yezitshalo ayisona isizinda esihle se-DHA, uhlobo olukhethekile lwe-omega-3 oludingekayo ukuze kwakhiwe isidoda esinamandla.
Ingxenye Yesu Elibanzi
Khumbula ukuthi i-omega-3 akuyona imithi yomlingo yokungazali. Ngaphandle kokuthi uke wenziwa ukuhlolwa kwegazi okukhombisa amazinga aphansi e-omega-3, kunzima ukwazi ukuthi yilona yini ixazulula inkinga. Ukuthatha isithasiselo se-omega-3 kuyindlela enhle yokuthuthukisa amathuba akho okuba nesidoda esiqinile, esichumayo. Nokho, lesi sithasiselo sisebenza kahle kakhulu uma sihambisana nezinye izinyathelo eziseka ukuzala. Ngokwesibonelo – ukugcina isisindo esinempilo, ukudla ngendlela enempilo, ukuzivocavoca, ukugwema ukubhema nokuphuza kakhulu, ukugqoka izingubo zangaphansi ezikhululekile, nokubonisana nodokotela wakho. Ngokuthatha indlela ebanzi nenemibandela eminingi, ungaba nethemba lokuthi wenza konke okusemandleni akho ukwandisa amathuba akho okukhulelwa.
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