Shin kun san haka omega 3 mai kitse sune maɓalli don jiki ya bunkasa ayyukanta ta wata al'ada da lafiya? Kodayake ƙwayoyi suna samun mummunan rap, akwai wasu waɗanda ba za mu iya rayuwa ba tare da su ba.
Game da waɗanda suka damu da mu a wannan lokacin, saboda suna taka rawa ne wajen gudanar da abubuwa yadda yakamata kamar zuciya, ƙwaƙwalwa ko yanayin hankali. Bugu da kari, zai iya taimakawa wajen magance yanayi kamar su cholesterol ko cututtukan zuciya na rheumatoid.
Yadda ake shan omega 3
Tun da jikin mutum ba zai iya samar da su da kansa ba, dole ne mu sami wannan muhimmin abinci mai gina jiki ta hanyar abinci da kari, kodayake duk lokacin da ya yiwu dole ne a yi shi ta hanyar farko. Wadannan sune Wasu Abincin Abincin Omega-3 da Kwarewa:
- Kayayyakin Flaxseed
- 'Ya'yan Chia
- Hemp kayayyakin
- Man girki (canola da zaitun)
- Walnuts
- Jajayen wake
- Soja
- Cod hanta
- Pescado
Abinci mai wadataccen mai mai omega 3 yanada kyau ga lafiyar ku, amma kuma suna iya kasancewa masu yawan kuzari. Saboda wannan dalili, ana ba da shawarar a ci su cikin matsakaici don hana ƙiba da kiba.
Kodayake akwai tushen tsirrai da na dabbobi, man kifi ne tare da DHA da EPA waɗanda yawanci ana amfani dasu don bincike. Ta wannan hanyar, kifi shine amincin aminci idan yazo da hada omega 3 a cikin abincinku, saboda fa'idodinsa sun fi banbanci. A wani bangaren kuma, dole ne a yi la’akari da cewa, ya danganta da jinsinsu da asalinsu, wasu kifin suna dauke da sinadarin mercury mai yawa, shi yasa yake da kyau ku sanar da kanku da kyau game da abinda kuke saya, kuma ku rage cin abincinku idan kayi haka.Mun dauki larura.
Ya kamata a sani cewa rage cin abinci tare da omega 6 fatty acid (wanda ke kunshe cikin kwai, mai da wasu nama) na iya kara yawan jini na sinadarin abincin da ya shafe mu a wannan lokacin. Rashin daidaituwa tsakanin waɗannan ƙwayoyin mai biyu na iya taka rawa wajen haɓaka cututtuka da yawa.
Rashin haɗarin abubuwan Omega 3
Omega-3 Fatty Acid kari na iya taimakawa inganta lafiyar na mutanen da ba sa so ko ba za su iya canza abincinsu ba. Hakanan akwai lokuta wanda matsakaicin adadin da za'a iya samu ta hanyar abinci bai isa ba. Muna magana ne game da mutanen da ke da cututtukan zuciya, waɗanda wasu masana ke ba da shawarar adadin da za a iya cimma su kawai tare da taimakon ƙarin.
Koyaya, dole ne mutum yayi aiki da gaskiya, tunda ba ƙaramin gaskiya bane hakan na iya haifar da sakamako masu illakamar ciwon ciki ko gudawa. Wadannan tasirin suna da mummunar lalacewa mafi girman allurai.
Lokacin ɗaukar su, dole ne a tuna cewa zasu iya faruwa m halayen a hade tare da magunguna azaman maganin rigakafin jini, antiplatelets ko anti-inflammatory. Saboda wannan dalili yana da mahimmanci a tuntuɓi likita kafin fara magani.
Sauran mutanen da ya kamata su duba likitansu kafin shan abubuwan kara kuzari na omega-3 sun hada da wadanda suke da juna biyu kuma suke da ciwon suga ko kuma babban LDL cholesterol. A cikin manyan allurai, za su iya ƙara haɗarin bugun jini.
Menene amfanin omega 3
Suna taka muhimmiyar rawa a cikin lafiyar membrane na kowane sel a jikin mutum. Hakanan suna taimaka mana don ƙarfafa garkuwar jiki kuma, ta wannan hanyar, Ka kare mu daga mummunar barazanar lafiya.
Abinda ya haifar da fa'idodinsa ga lafiyar zai kasance da ikon inganta samar da jerin sunadarai masu taimakawa jiki wajen magance kumburi a cikin gidajen abinci, hanyoyin jini da kyallen takarda.
Wasu masana sun ba da shawarar amfani da shi ga mutanen da ke da cututtukan da suka haɗa da:
- Ciwon zuciya
- Hawan jini
- Cholesterol
- Rheumatoid amosanin gabbai
- Asma
- Ciwon daji
- Damuwa
- psoriasis
- Alzheimer
- Cututtukan hanji mai kumburi (kamar cututtukan Crohn da ulcerative colitis)
- Rashin lafiya da rashin kulawa
Ya kamata a lura da cewa, duk da cewa karatun da aka gudanar kan alakar da ke tsakanin matakan omega 3 fatty acid da magani ko rigakafin wadannan cututtuka sun kasance masu matukar alfanu a wasu lokuta, amma har yanzu basu cika ba. Ana buƙatar ƙarin takamaiman bincike don iya magana da yawa daga fa'idodin da ake dangantawa da wannan na gina jiki.
Yadda ake shan omega 3 dan rage kiba
Tunda duk dabbobin ruwa suna dauke da omega 3 acid, kifi da abincin teku shine kyakkyawan zaɓi idan kuna son samun wannan mai amfani mai gina jiki yayin ƙoƙarin rasa nauyi. Zaka iya zaɓar tsakanin abincin teku (shrimp, clams, da sauransu); farin kifi (kifin monkf, hake, cod, da sauransu) da shuɗi kifi (anchovies, sardines, mackerel, tuna, da sauransu).
Farin kifi shine mafi karancin kalori. Gabaɗaya, shuɗi mai kifi ya fi ƙiɗi, amma abubuwan da ke cikin Omega 3 ma sun fi yawa. A gefe guda kuma, duk suna da wadataccen furotin, bitamin da kuma ma’adanai. An shawarce ka da cin kifi sau biyu a mako, ka tabbata ka zabi nau'uka daban-daban don samun nau'ikan abubuwan gina jiki.