Ke kholisehile hore u bone keletso ena: "E ja tlhapi-e phetse hantle-pelo!" Empa u ka fumana melemo ea bohlokoa ea bophelo bo botle joang ha u e-na le litlhaselo ho litlhapi ?
Melemo e phelisang hantle ea pelo ea litlhapi ke karolo ea oli haholo. American Heart Association e khothalletsa ho sebelisoa kamehla ka mefuta e 'meli ea mafura a tsejoang e le omega-3 fatty acids - DHA (docosahexaenoic acid) le EPA (eicosapentaenoic acid) - e fumanehang ka ho khetheha litlhapi tse mafura a kang herring, trout le sardine.
Batho ba sa jeng litlhapi ka lebaka la ho kheloha habonolo ba na le khetho ea ho noa oli ea omega-3.
Empa bakeng sa batho ba fokolang litlhapi, hoo ho ka 'na ha se ke ha e-ba bonolo, le hoja lipatlisiso le maikutlo a tsa bongaka li kopane.
Ka mohlala, thuto e nyenyane haholo e amang batho ba tšeletseng ba neng ba lekanngoa le litlhapi tse fuoeng lichelete e ile ea etsa qeto ea hore batho bao ba ne ba sebetsana le oli ea tlhapi e tlatsetsang ntle le tšoaetso ea letho.
Leha ho le joalo, tlaleho ea tlaleho ea bongaka e amanang le mosali ea nang le litlhapi tsa lijo tsa leoatleng a fumanoe a e-na le matšoao a matla a ho kula - ho ruruha, phefumoloho e khutšoanyane le sefuba - ka mor'a ho noa li-capsules tsa oli. Matšoao a hae a ile a fela ka matsatsi a mahlano ka ho lahla oli ea tlhapi, eo a ileng a e etsa ka mor'a hore a etele kamoreng ea tšohanyetso.
Boholo ba oli ea tlhapi e tlatsetsang baetsi (ka bohlale) ba khothalletsa khahlanong le ho ja lipilisi haeba u na le litlhaselo ho litlhapi. Ka lehlohonolo, ba nang le litlhapi tse ling ho na le mekhoa e meng ea ho fumana mafura a bona a mafura a omega-3.
Omega-3s e ka fumana joang haeba u hlasela litlhapi
Ho na le mefuta e 'maloa ea mefuta ea limela e teng bakeng sa lisebelisuoa tsa omega-3. Tsena li kenyelletsa oli e nkiloeng, oli ea hemp le algae.
Leha ho le joalo, u lokela ho hlokomela hore 'mele oa motho ha o sebelise omega-3 fatty acids metseng ea limela hantle ka ho fetisisa joaloka ea lijo tsa leoatleng. Li-micro-algae li tlatsetsa, joalo ka spirulina , li nkoa e le mehloli e sebetsang ka ho fetisisa ea DHA, eo 'mele o ka e fetolelang ho EPA.
Haeba ngaka ea hau e khothalelitse lisebelisuoa tsa omega-3 ka mabaka afe kapa afe, u lokela ho bua ka litlhapi tsa tlhapi tsa tlhapi le ho botsa hore na o nka li-supplements tsa limela tse lekanang le merero ea hau.
Ka mohlala, a ka 'na a khothalletsa mofuta o itseng oa omega-3 ea lijo-thollo tsa meroho, a ka' na a batla ho fetola tekanyo ea hau e khothalletsoang, kapa a ka 'na a fana ka tlhahiso ea hore u fetole lijo tsa hau ho kenyelletsa lijo tse itseng tseo ka tlhaho li phahameng ho tsona mafura a acids.
Lijo tse tlatsitsoeng: Bala li-Labels tsa hau
Nako le nako, lijo tse sa lebelloang li ntse li etsoa ho akarelletsa le mafura a phetseng hantle a pelo ea omega-3. Nako le nako ha u bona boipiletso ka sephutheloana, bala lengolo le haufi ho tiisa hore mohloli oa omega-3 oa lijo hase tlhapi. Lijo tse atisang ho tlatsetsoa ka mokhoa ona li kenyelletsa margarine, lijo-thollo le lero.
Lisebelisoa:
> David BC le al. Ho finyella sepheo se setle sa mafura a boemo bo botle ba limela: Mantsoe a hona joale le liphello tse sebetsang. American Journal of Clinic Nutrition. Sept. 2003. 78 (3): 640S-646S. 17 May 2008.
> Howard-Thompson A et al. Ho ruruha le ho lekaneng ho e-na le phepo ea oli e kenngoa ho mokuli ea nang le tlhaho ea ho tšoasa litlhapi. International Journal of Clinical Pharmacy. 2014 Dec; 36 (6): 1126-9.
> Mark BJ le al. Na oli ea tlhapi e tlisa tšireletseho ho bakuli ba nang le litlhapi tse fokotsoang? Mefuta ea phekolo ea mafu le litlhapi. 2008 Sep-Oct; 29 (5): 528-9.
> Surette, ME le al. The Science Behind Omega-3 Fatty Acids. Mokhatlo oa Canada Medical Association Journal. Jan. 2008. 178 (2): 177-80.
> Van Horn, L et al. Bopaki ba thibelo ea lijo le phekolo ea mafu a pelo. Journal ea Mokhatlo oa American Dietetic Association. Feb. 2008. 108 (2): 287-331.