Omega - 3 fatty acids, ib pawg polyunsaturated fatty acids, yog qhov tseem ceeb rau tib neeg kev noj qab haus huv. Lawv lub luag haujlwm tseem ceeb hauv kev ua haujlwm physiological tau kos rau hauv cov voj voog scientific thiab kev noj qab haus huv.
I. HOM THIAB COV NTAUB NTAWV
Hom tseem ceeb: nyob rau hauv omega - 3 tsev neeg, - linolenic acid (ala), thiab docosahexaenoic acid (DHA) yog qhov tseem ceeb. Ala yog luv - saw; EPA thiab DHA yog ntev - saw.
Qhov chaw: Ala los ntawm cov nroj tsuag zoo li flaxseed, chia noob, walnut, thiab pilla noob roj. Piv txwv li, 100g ntawm flaxseed muaj nyob ib ncig ntawm 50g ntawm ala. EPA thiab DHA yog los ntawm lub neej marine xws li sib sib zog nqus - hiav txwv ntses (salmon, cod, qwj, thiab qwj ntses, thiab ib co algae. Hauv 100g ntawm salmon, EPA thiab DHA cov ntsiab lus yog 1 - 2 g. Algae, tus thawj DHA tsim, enriches ntses nrog DHA ntawm cov khoom noj khoom haus.
Ii. Kev Pabcuam Noj Qab Haus Huv
Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv: EPA thiab DHA hauv Omega - 3 s yog qhov tseem ceeb rau lub plawv. Lawv txo cov ntshav tawm, txo viscosity, thiab yog li kev pheej hmoo ntawm thrombosis. Lawv kuj tau tswj cov hlab ntsha endothelial, tswj cov ntshav siab. Ntev - sij hawm nkag ntawm omega {2}} rich cov zaub mov nplua nuj los yog tshuaj yuav txo qhov kev pheej hmoo ntawm cov kab mob plawv thiab mob stroke. Noj ntses siab hauv omega omega {3} s ob zaug ib lim tiam tuaj yeem poob siab - tus kab mob tuag taus los ntawm txog 30%.
Lub Hlwb & Cov Ntshav Qab Zib: DHA yog qhov tseem ceeb rau cov menyuam mos thiab lub hlwb kev loj hlob thiab kev tsim kho lub hlwb. Hauv kev xeeb tub, nws pab mob me me fetal hlwb neuron kev loj hlob. Rau cov menyuam mos, nws yog qhov tseem ceeb rau kev ua kom ntxov thiab kev pom. Hauv cov neeg laus, Omega {- 3}}}}}} s tiv thaiv cov leeg hlwb, txhim kho kev ua haujlwm, thiab tiv thaiv cov kab mob neurodegenerative.
Anti - mob: omega - 3 s muaj anti - cov khoom siv. Lawv tswj cov mob uas yog kho mob thiab inhibit pro - mob cytokines, txo qhov o. Rau cov neeg mob caj pas, lawv tuaj yeem ua rau mob ua ke thiab o.
Kev Xav Tau: Kev Tshawb Nrhiav Kev Txuas Nruab Nrab omega - 3 s rau lub hlwb zoo - ua. Lawv yuav cuam tshuam rau neurotransmitter synthesis, zoo li serotonin thiab dopamine, txhim kho kev xav. Rau cov neeg muaj kev nyuaj siab lossis ntxhov siab, Omega - 3 kev pab cov tsos mob.
