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 kwe-omega-3 fatty acids, ikakhulukazi i-EPA ne-DHA, ekhona ezinhlanzini eziningi, ikakhulukazi lezo ezaziwa njengezinhlanzi ezinamafutha. Lezi imisoco kubalulekile ukuthi umzimba wethu awukwazi ukuzikhiqizela ngokwawo ngakho-ke kufanele utholakale ngokudla.
Kungani i-omega 3 ibalulekile ezinhlanzini?
I-omega 3 etholakala ezinhlanzini, ikakhulukazi ezinhlanzini eziluhlaza njenge-sardine, i-mackerel, i-anchovies noma i-herring, inikeza izinzuzo ezifakazelwe zempilo yenhliziyo nemithambo yegazi, isimiso sezinzwa, nokusebenza kwengqondoLawa ma-fatty acids anesandla ekwehliseni amazinga e-triglyceride egazini, asize ukulawula umfutho wegazi nokunciphisa ukuvuvukala emzimbeni. Ngaphezu kwalokho, Ukusetshenziswa njalo kwezinhlanzi ezinothe nge-omega 3 kungase kube nomphumela wokuvikela ngokumelene nokuphazamiseka okuthile okungamahlalakhona, okuhlanganisa i-rheumatoid arthritis kanye nezinkinga ezithile ze-metabolic.
Esimeni sokufuywa kwezilwane zasemanzini kanye nokudoba okusimeme, kugxilwe futhi ekukhetheni izinhlobo zezilwane ezingenabungozi obuncane bokusuleleka. Izinhlanzi ezincane ezinemijikelezo yokuphila emifushane, njenge i-mackerel, i-anchovy noma i-whitebait, ijwayele ukuqongelela izinsimbi ezisindayo ezimbalwa njenge-mercury, okuzenza zibe inketho enconyiwe kusukela ekubukeni kokubili kokudla okunomsoco kanye nezempilo.
Izinhlobo de peces ecebile nge-omega 3 kanye negalelo layo lokudla okunempilo
Phakathi kwezinhlanzi ezicebe kakhulu ama-omega 3 fatty acids, ezinye zazo ezigqamayo ngokutholakala kwazo nenani. Ihlinzeka cishe ngo-2,5 ​​g we-omega-3 nge-100 g, kanye ne-vitamin D ne-selenium. , kokubili okusha futhi okusemathinini, kufinyelela ku-2 g we-omega-3 nge-XNUMX g futhi, lapho kudliwe kuphelele, kuhlinzeka nge-calcium ne-phosphorus. ama-anchovies futhi i imackerel (noma i-horse mackerel) qedela uhlu, okuholela ezinhlanzini ezinamanani abalulekile alawa ma-fatty acids kanye namanani okudla okunempilo afana ne-salmon, kodwa ngokuvamile ngezindleko eziphansi.
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 ezinothe nge-omega 3 kusekelwa izinhlangano ezifana neSpanish Heart Foundation, encoma hlanganisa ukudla okubili kwamasonto onke kwezinhlanzi ezinamafutha. Kuyisisekelo ukubeka phambili ukusetshenziswa kwezinhlobo ezincane, njengoba enqwabelanisa ukungcola okumbalwa, ikakhulukazi endabeni yezingane, abesifazane abakhulelwe, noma abantu abanezimo zempilo ezibucayi. I-Mercury, etholakala kakhulu ezinhlotsheni ezinkulu ezifana ne-swordfish kanye ne-bluefin tuna, ingaba yingozi ohlelweni lwezinzwa kanye nokuthuthukiswa kobuchopho, ngakho-ke kuyalulekwa ukuba ukhawule 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 ze-omega 3 ekhona ezinhlanzini humushela umphumela omuhle empilweni yenhliziyo nemithambo yegazi, ubuchopho, kanye ne-metabolic kubo bobabili abadala kanye nezingane. Ukukhetha izinhlobo ezifanele, ezintsha kanye nokwehluka kokudla kwazo ekudleni kwamasonto onke kukuvumela ukuthi usebenzise ngokugcwele izinzuzo zalawa ma-fatty acids abalulekile ngaphandle kokuthatha izingozi ezingadingekile. Ukuhlukahluka kokukhethwa kukho, kusukela ezinhlotsheni zasolwandle ezifana nama-anchovies kanye ne-mackerel kuya ezinhlanzi zamanzi ahlanzekile njenge-carp, kwenza kube nokwenzeka ukujwayela ukusetshenziswa kwe-omega-3 ngokuvumelana nezimo nezimo zomuzi ngamunye.