Vakadzi vazhinji vane pamuviri vane mibvunzo pamusoro peDHA (docosahexaenoic acid) inowedzera mukudzivirira. Izvi hazviwanzowanzowanika mumavitamini ekuberekwa nguva dzose. I-polyunsaturated mafuta acids (PUFAs) mumhuri ye omega-3 uye omega-6 dzinodiwa kuti zvive nezvokudya zvine utano nevose.
Zvimwe Nezvokudya Mafuta
Zvokudya zvinopa omega-3 fatty acids zvinosanganisira hove yemafuta uye zvimwe zvirimwa nemuti, asi omega-6 fatty acids inowanikwa mumichindwe, soybean, rapeseed uye mafuta ezuva.
Mafuta ehove ane maviri omega-3 fatty acids-DHA uye eicosapentaenoic acid (EPA). Mimwe marimu, mbeu nemafuta zvinomera zvinosanganisira alpha-linolenic acid (ALA), iyo inogona kushandurwa kuDHA uye EPA mumuviri.
Omega-3 fatty acids inogona kupa hutano hwakasiyana-siyana hwehutano, kusanganisira panjodzi yakaderera yegoni yemwoyo uye kuvandudzika kwehushutera. Ikokowo pane zviitiko zvinokurudzira kubva kuongorori kutarisa omega-3 nokuda kwekenza, kuora mwoyo uye kucherechedza-kusakwana kwehutano hwehutano (ADHD). Nemhaka yezviitiko zvinogona kuvepa hutano, mafuta ehove, akazara mu omega-3 fatty acids, ava chinhu chinowedzera kuwedzera.
Kune humwe humwe humwe humwe humwe hunoratidza huwandu hweDHA neEPA, hunotorwa sehove kana hove huwandu hwemafuta, hunogona kuderedza triglycerides uye kuderedza dambudziko rekurwadziwa kwemoyo, kusagadzikana kwemoyo, uye kurohwa kune vanhu vane dambudziko remoyo. DHA uye EPA inogonawo kubatsira vanhu vane kuoma kwemariti kana kuwedzerwa kweropa.
Zvinogona kuisa njodzi
Mazinga akakwirira emafuta acids angava nemigumisiro inokuvadza, yakadai sekuwedzera kweropa kunopera, kukwirira kwemazinga ekuderera kwepopoprotein (LDL, kana "yakaipa") zvinokonzera cholesterol uye zvinetso zvekugadzirisa shuga. Mune vamwe vari pangozi, vanhu vakadai vakave nemwoyo inopemha, omega-3 fatty acids inogona kukanganisa kushaya mwoyo.
Omega-3 fatty acids inofanira kushandiswa chete pasi pekurapa kune vanhu vane chirwere chemwoyo.
Mikana Inobatsira Pakuberekwa
Munguva yechitatu mitatu, uropi hwomwana wako huri pakakwirira. Iyi ndiyo apo izvi zvinowedzera zvinofanirwa kunge zvakave nemigumisiro. Chinoita sechinyanya kukosha chiyero che omega-3 uye omega-6 fatty acids. Somuenzaniso, kana ukawedzera omega-3 PUFAs, unogona kuderedza arachidonic acid (AA), omega-6 PUFA, iyo inogona kuderedza kukura kwevana nekukura. DHA chete, pasina AA inogonawo kuva nemigumisiro yakaipa. Kunyangwe zvinoratidzika kuti hove chaiyo ndiyo inoita mutsauko uye kwete DHA yokugadzira.
Izvi hazvirevi kuti omega-3 PUFAs hadzina mukana. Zvechokwadi, zvimwe zvidzidzo zvenguva ichangobva kuongorora zvakaratidza kuti pangave nekuwirirana mukutanga kwekuberekwa, preeclampsia pamwe nehutano hwepachiviri muhutano ne Omega-3 PUFAs. Vakadzi vane nhoroondo yepamberi yebasa vaiva ne50 muzana yekuderedza muhutano hwemashandiro ehurumende ne omega-3 PUFAs, kunyange zvazvo huwandu hwevanhu husingaoneki huchibatsira. Kunyangwe zvimwe zvidzidzo zvehutano zvakakosha kune dzose dzezviitiko izvi.
Taura Nechiremba Wako
Iwe usati watenga zvigadzirwa zvekuzvidzivirira paunenge uchiita pamuviri kana kuti kudya zvakakwana kumwana wako mushure mekuberekwa, iva nechokwadi chekutaura kuna chiremba wako kana mhumbukuta pamusoro pezvinobatsiro iwe iwe nemwana wako uye kuti zvingaita sei kana kuti hazvingawedzeri njodzi.
Yeuka, iri pamusoro pechiyero chakanaka uye nguva. Nokuti kana zvose zvataurwa uye zvaitwa, hapana nyanzvi ine mhinduro maererano nemari yakakodzera kana rudzi rwekuwedzera runoshanda zvakanaka pamuviri.
Sources:
Mayo Clinic. Omega-3 fatty acids, mafuta ehove, alpha-linolenic acid.