MuSpain, high cholesterol matambudziko ramba uri nyaya yehutano hweveruzhinji: data kubva kuongororo yenyika uye zvidzidzo senge ENRICA inongedza kune a kupararira kwepamusoro uye kumwe kusingatarisirwiMuchirevo chechinyorwa chino, kudya kunovaka muviri kunoita basa rakakosha uye Omega 3 fatty acids ndeimwe yemubatanidzwa mukuru kutarisira cardiovascular system.
Kupfuura fashoni, zvakakodzera kuyeuka kuti Kudya kweMediterranean -inotsigirwa nehumbowo hwakadai sePREDIMED- inosanganiswa ne zviitiko zvishoma zvemoyoMukati meiyi pateni, Omega 3 inomira pachena nekuda kwesimba rayo pane fluidity ye cell membranes, blood pressure uye blood lipids.
Omega 3 uye hutano hwemoyo: izvo zvatinoziva
Omega 3 imhuri ye polyunsaturated mafuta acids Zvakakosha: muviri hauzvigadziri uye tinofanira kuzviwana kuburikidza nekudya kwedu. Ivo vanobatanidzwa mukuumbwa kwesero membranes uye vanobatanidzwa ne kunatsiridza mucholesterol, triglycerides uye BP, kuwedzera kune anti-inflammatory effects.
Muhupenyu hwezuva nezuva, maitiro ane hutano anobatanidza zvokudya zvitsva, kurovedza muviri nguva dzose uye kuzorora, kurega fodya uye kunwa doro zvine mwero. Kuwedzera masosi eOmega 3 anokwana zvawo munzira iyoyo, mune omnivorous uye isingashande mapatani. vegetarian kana vegan kudya.
Humbowo hunotsigira kuti Omega 3 inobatsira kuchengetedza kwehutano hwemwoyo uye inogona kubatsira kune vanhu vari panjodzi yemetabolism, nguva dzose mukati mehurongwa hwekudya kwakasiyana uye pasi pekutariswa nenyanzvi kana zvichidikanwa.
Zvinyorwa uye mhando: EPA uye DHA kubva kugungwa, chirimwa ALA
Muhove yebhuruu (salmon, sardine, mackerel, herring…) Omega 3 inoratidzwa se EPA uye DHA, yakagadzirira kubatanidzwa mumatishu. Munzungu nembeu (walnuts, flax, chia) ndiyo inonyanya kukosha ALA, chinotangira icho muviri unofanirwa kuchinjisa kuEPA/DHA; kutendeuka uku kune zvishoma, saka zvinokurudzirwa optimize kushandiswa kwayo nemaitiro akanaka ekudya.
Kuvandudza mashandisirwo eALA, inobatsira kukuya kana kunyudza mhodzi zvakadai seflakisi kana chia, kuitira kuti zvinovaka muviri zvive zvakanyanya bioavailable. Kuchenjerawo ane mwero akawandisa ekupedzisira-akagadziriswa mafuta akapfuma mu omega-6, iyo inokwikwidza nenzira imwe chete enzymatic.
Kana iwe uchidya hove, sanganisira 1-2 vhiki yevhiki hove dzine mafuta Inzira iri nyore yekuzadzisa zvinokurudzirwa. Kana usiri kuipedza, sarudza nzungu, nyemba (zvakadai sesoya) nembeu, uye ongorora sarudzo dzakafumiswa kana zvekuwedzera nemazano ehunyanzvi.
Pakati pehove dzinowanzokurudzirwa kune avo yakanaka Omega 3 mbiri uye mazinga akaderera emercury, simbisa:
- Herring: yakapfuma muEPA neDHA, uye ine yakanaka yevhitamini D uye selenium.
- Sardines: high nutrient density uye yakaderera mercury content.
- Salimoni: Yakapfuma kwazvo muOmega 3; koshesa zvikamu zvine mwero uye zvakasiyana-siyana.
- Cod: mupiro wakangwara weOmega 3, asi neprotein yakanaka uye yakaderera mercury.
Tinoda zvakawanda sei? Figures kukutungamira
Mirayiridzo yezvokudya inoisa kumativi ose 250 mg pazuva reEPA+DHA iyo general referensi yekudya kune vanhu vakuru, inogoneka nyore ne 1-2 vhiki nevhiki kudyiwa kwehove dzine mafuta. Muhuwandu hwevanhu vasingadyi hove, zvinokurudzirwa kusimbisa iyo chirimwa masosi eALA uye wedzera kushandiswa kwayo.
El ALA (alpha-linolenic acid) inobatsira pakuchengetedza yakajairika cholesterol mazinga eropa nekutora kwe 2g pazuva. Nzungu, flax kana chia mbeu nezvimwe zvinwiwa zvemuriwo zvakapfumisa kubatsira kusvika nhamba iyoyo nenzira inoshanda.
Mumusika weSpain mune zvinwiwa zvine soya-yakagadzirwa neOmega 3 kubva kumbeu yeflakisi iyo, ine girazi (250 ml), kusvika anenge hafu yehuwandu hwezuva nezuva hweALA yakabatana neiyo inobatsira pacholesterol.
Dzimwe dzesarudzo idzi dzinosanganisira: potasiamu (kubatsira BP), calcium uye vitamini B12 (coagulation uye kuumbwa kwemasero matsvuku eropa), vitamini B1 (basa remwoyo) uye vhitamini C (dziviriro kubva kune oxidative kukuvara). Kune mafomula anopa zvakatenderedza 55% yevhitamini D zuva nezuva pagirazi, pedyo 37% calcium uye kumativi 19% potassium, B1, B12 uye C, kuchengetedza a mapuroteni epamusoro.
Kupfumisa uye kuwedzeredza: pazvinenge zvine musoro
Chikafu yakafumiswa neOmega 3 Vanogona kuva rubatsiro runobatsira kune avo vasingasviki zvikamu zvehove zvakakurudzirwa, kutevera kudya kwevegan, kana kutsvaga kushanda. Panyaya yezvinwiwa zvinomera, zvinokosheswa kuti ndizvo lactose-isina uye gluten-isinane soya bhinzi dzemunyika uye isiri-transgenic, uye iyo inotarisa isina kukwana micronutrients muhuwandu hwedu.
ari Omega 3 inowedzera (mafuta ehove kana microalgae) imwe sarudzo kana chikafu chisingaiti zvinodiwa. Mazhinji ekuumbwa anoshandisa doses kumativi 1.000-2.000 mg / zuva; inowanzokurudzirwa kuisa mberi yakawanda EPA kupfuura DHA nekuda kwekubatsira kwemuviri (kurwadziwa uye kuzvimba), kusiya DHA serutsigiro rwekuziva.
Zvakakodzera kuyeuka izvo zvinowedzera uye zvakafumiswa Havatsivi zvokudya zvakasiyana-siyana. Manzwi anotungamira mukuparadzira chikafu anosimbirira dzivisa zvishamiso zvinogadzirisa uye kwete kuregeredza nheyo: chikafu chaicho, kuwirirana uye kuronga. Sekuda kuziva, chikamu chidiki che anchovy kana sardine Inogona kupa kamwechete huwandu hweEPA + DHA hunofananidzwa kana hukuru pane akati wandei akafumiswa zvigadzirwa.
Nokuda kwehungwaru, kana ukasarudza kuwedzera, chenjerera zvinogoneka zvakaipa mhedzisiro (fishy kuravira kana kunhuwa) uye bvunza kana uri kutora mushonga kana uine chero mamiriro ekurapa. Kune avo vasingadyi hove, kushandiswa kwe algae akapfuma muDHA/EPA Icho chirimwa-based imwe nzira ine yakananga inoshanda.
Avo vanotsvaga kutarisira mwoyo yavo vane nzvimbo yekufambisa: hove yebhuruu ine musoro netsoka muMediterranean, nzungu nembeu dzinoshandiswa zvakanaka, uye mukana wokutsamira pazvokudya zvakasimbiswa kana kuti zvokuwedzera pazvinenge zvakakodzera. Nenhamba dzakajeka (250 mg EPA + DHA uye ~ 2 g ALA), uye kuteerera kune kunaka kwekudya kwese, zviri nyore kuita sarudzo dzine ruzivo uye dzakasimba.
