Indima ye ama-omega 3 fatty acids Ama-omega-3 fatty acids ekudleni athole ukunakwa okukhethekile kukho kokubili umsoco womuntu kanye ne-aquaculture. Izinhlanzi, ikakhulukazi, zibhekwa njengomthombo obalulekile walezi zakhi, ezizuzisa kakhulu empilweni. Kulesi sihloko, sibukeza ukuthi kungani ama-omega-XNUMX fatty acids ekhona ezinhlotsheni ezahlukene. de peces Inganikeza izinzuzo kubo bobabili abadlayo nalabo abazikhulisayo, ibheke ukuthi yiziphi izinhlobo eziqukethe kakhulu nokuthi zingahlanganisa kanjani ukusetshenziswa kwazo ngendlela ephephile neqhubekayo.
Ochwepheshe bayavumelana ngokubaluleka kwama-omega-3 fatty acids , ikakhulukazi i-EPA kanye ne-DHA, atholakala ezinhlanzini eziningi, ikakhulukazi ezinhlanzini ezinamafutha. Lezi izakhamzimba ezibalulekile imizimba yethu engenakukwazi ukuzikhiqiza yodwa ngakho-ke kumele zitholakale ngokudla.
Kungani i-omega 3 ibalulekile ezinhlanzini?
Ama-fatty acid e-Omega-3, atholakala ezinhlanzini, ikakhulukazi izinhlanzi ezinamafutha njenge-sardine, i-mackerel, i-anchovies, ne-herring, anikeza izinzuzo eziqinisekisiwe zempilo yenhliziyo nemithambo yegazi, uhlelo lwezinzwa, kanye nokusebenza kwengqondo . Lawa ma-fatty acid asiza ukwehlisa amazinga e-triglyceride egazini, alawule umfutho wegazi, futhi anciphise ukuvuvukala emzimbeni. Ngaphezu kwalokho, ukudla njalo izinhlanzi ezicebile nge-omega-3 kungaba nomthelela wokuvikela ezifweni ezithile ezingamahlalakhona, okuhlanganisa i-rheumatoid arthritis kanye nezinye izinkinga ze-metabolic.
Emongweni wokufuywa kwezinhlanzi okusimeme kanye nokudoba, kugxilwe nasekukhetheni izinhlobo ezinengozi ephansi yokungcoliswa. Izinhlanzi ezincane ezinemijikelezo emfushane yokuphila, njenge -mackerel , i-anchovies, kanye ne-whitebait, zivame ukuqoqa izinsimbi ezisindayo ezimbalwa njenge-mercury, okwenza kube inketho enconywayo kokubili ngokombono wokudla okunempilo kanye nempilo.
Izinhlobo de peces ecebile nge-omega 3 kanye negalelo layo lokudla okunempilo
Phakathi kwezinhlanzi ezicebile kakhulu ngama -omega-3 fatty acid , ezinye zivelele ngokutholakala kwazo kanye nentengo yazo. I-Salmon inikeza cishe ama-2,5 g e-omega-3 ngamagremu ayi-100, kanye ne-vitamin D kanye ne-selenium. I-squid, entsha nesemathinini, ifinyelela kumagremu ayi-2 e-omega-3 ngamagremu ayi-100 futhi, uma idliwa yonke, inikeza ne-calcium ne-phosphorus. Ama-anchovies kanye ne-horse mackerel kugcwalisa uhlu, okuholela ekutheni izinhlanzi zibe namanani amaningi ala ma-fatty acid kanye namanani okudla okunempilo afana ne-salmon, kodwa ngokuvamile ngentengo ephansi.
Indaba ye-carp ku-aquaculture kanye nenani layo lokudla okunempilo
Le nhlanzi ingaba enye indawo ezindaweni lapho ezinye izilwane zasolwandle zingafinyeleleki khona kancane, ezimele insiza ebalulekile yokuvikeleka kokudla.
Ukucatshangelwa ekusetshenzisweni okunesibopho
Ukusetshenziswa njalo kwezinhlanzi ezicebile ngama-omega-3 fatty acid kusekelwa yizinhlangano ezifana neSpanish Heart Foundation, encoma ukuthi kufakwe izabelo ezimbili zezinhlanzi ezinamafutha ngesonto . Kubalulekile ukubeka phambili ukusetshenziswa kwezinhlobo ezincane , njengoba ziqoqa ukungcola okuncane, ikakhulukazi ezinganeni, kwabesifazane abakhulelwe, noma kubantu abanezimo zempilo eziyisisekelo. I-Mercury, etholakala emazingeni aphezulu ezinhlotsheni ezinkulu njenge-swordfish noma i-bluefin tuna, ingaba yingozi ohlelweni lwezinzwa kanye nokuthuthukiswa kobuchopho, ngakho-ke kuyalulekwa ukunciphisa ukudla kwayo bese ukhetha ezinye izindlela eziphephile.
Ngokufanayo, endabeni ye-carp noma izinhlanzi zamanzi ahlanzekile ezifuywa ezindaweni ezithile, kunconywa ukuba ubuze mayelana nemvelaphi nezindlela zokulima ukuze kuqinisekiswe ikhwalithi kanye nokuphepha kokudla.
Izinzuzo zama-omega-3 fatty acid atholakala ezinhlanzini zihumusha zibe nomthelela omuhle empilweni yenhliziyo, ubuchopho, kanye nempilo ye-metabolic kokubili kubantu abadala kanye nezingane. Ukukhetha izinhlobo ezifanele, ezintsha kanye nokushintshashintsha ukuba khona kwazo ekudleni kwakho kwamasonto onke kukuvumela ukuthi usebenzise ngokugcwele lawa ma-fatty acid abalulekile ngaphandle kokuthatha izingozi ezingadingekile. Ukuhlukahluka kwezinketho, kusukela ezinhlotsheni zasolwandle njenge-anchovies noma i-mackerel kuya ezinhlanzini zamanzi ahlanzekile njenge-carp, kwenza kube nokwenzeka ukuvumelanisa ukusetshenziswa kwe-omega-3 nezintandokazi nezimo zomndeni ngamunye.