Shin kun san fa'idojin omega 3 kuma menene yakamata kuyi don samin su? Anan muna ba ku amsoshin waɗannan da sauran mahimman tambayoyi game da wannan na gina jiki.
Muna bayanin komai game da omega 3: menene menene, me yasa yana da mahimmanci a sami wadatacce kuma, ba shakka, a cikin waɗanne irin abinci zaku iya samun sa.
Yadda ake samun omega 3
Omega 3 fatty acids ana ɗauka mai mahimmanci ga jiki, amma ba zai iya samar da shi da kansa ba. Sakamakon haka, kuna buƙatar samun su ta hanyar abincinku. Abin farin, akwai abinci dayawa wadanda suke dauke da wadannan lafiyayyun kitse.
Omega 3 iri uku ne: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA). Ajin farko ya fito ne musamman daga tushen shuke-shuke, yayin da EPA da DHA ana samun su a cikin kifi da kifin kifi.
Kifi da abincin teku
Kifin mai mai wakiltar asalin omega 3. Hada mackerel, kifin kifi, anchovies, sardines ko tuna a cikin abincinku. Yana da kyau a ci kifi mai mai sau biyu a mako a matsayin wani bangare na daidaitaccen abinci mai cike da omega 3. Waɗannan kifin ba wai suna samar da omega 3 ba ne kawai, amma kuma suna da kyakkyawan tushen furotin, bitamin da kuma ma'adanai.
Tekun wuri ne mai kyau don zuwa neman waɗannan lafiyayyun ƙwayoyin. Kuma shine hantar kwalliya, kifin kifi da kuma tsiron ruwan teku shima zai baku magani mai kyau. Koyaya, yana da mahimmanci a tuna cewa wasu kifin suna dauke da sinadarin mercury. Kodayake masana sun yi amannar cewa fa'idodin sun fi rashin amfanirsa, amma yana da kyau a kayyade kasancewar kifin mai yawan sinadarin mercury.
Kayan lambu da sauran kafofin
Kuma bai kamata mu manta da abubuwan omega 3 na wasu abinci na ƙasa ba. Wannan haka batun chia, flax seed, waken soya, tofu, avocado, da goro, da man flax da kanola.
Shin akwai wasu hanyoyi don samun omega 3? Ee, Hakanan zaka iya taimakawa wannan fatty acid a jikinka ta hanyar abinci mai gina jiki. Amma manufa ita ce ta hanyar abinci. Bugu da kari, ya zama dole ka shawarci likitanka don yarda da maganin tunda zasu iya haifar da illoli daban-daban.
Menene omega 3 don?
Akwai kitse mara kyau da mai mai kyau. Fats mai daɗa kasance na rukuni na farko, yayin omega 3 fatty acid suna dauke da mai mai kyau.
Shafar jiki da tunani, da inganta abubuwan da ke tattare da hadari ga manyan dalilan mutuwa a duniyaYana da mahimmanci ga lafiyar ku don tabbatar da kasancewar wannan abu a cikin abincinku. Amma ya kamata a lura cewa fa'idodi da yawa har yanzu suna buƙatar ƙarin bincike:
Tsarin zuciya
Babban fa'idodin cinye omega 3 suna da alaƙa da cholesterol da hawan jini. Wadannan lafiyayyun fats suna rage matakan triglyceride na jini kuma suna kara HDL cholesterol, ko kyakkyawan cholesterol. Omega 3 yana hana samuwar plaque da clots. Bugu da kari, yana taimakawa wajen daidaita karfin jini. Sakamakon haka, yana da sakamako mai amfani akan tsarin zuciya da jijiyoyin jini.
Kwari
Omega 3 abu ne mai dauke da sinadarai masu kare kumburi. Wannan fa'idar tana da ban sha'awa sosai a kowane abinci, tunda ci gaba da kumburi yana da haɗari ga lafiya, kara kasadar kamuwa da cututtuka kamar kansar.
Lafiyar ido
Idan kana son sanya idanunka cikin yanayi mafi kyau, omega 3 shima zai iya taimaka maka, musamman ma irin na DHA. Babban fa'idar sa idan ya shafi lafiyar ido shine rigakafin lalacewar macular, wata cuta ta yau da kullun da kan iya haifar daga matsalolin gani zuwa makanta.
Ayyukan kwakwalwa
Matsayi mai kyau na omega 3 shima zai zama da amfani ga ayyukan kwakwalwa, gami da ƙwaƙwalwa. An danganta waɗannan ƙwayoyin ƙananan haɗarin kamuwa da cutar Alzheimer.
Damuwa da bacin rai
Amfanin omega 3 ya haɗa da ƙananan haɗarin damuwa da damuwa. A bayyane, nau'in da ya fi tasiri don hanawa da magance waɗannan rikicewar zai zama EPA.
Kyakkyawan bacci
Samun kyakkyawan bacci mai mahimmanci yana da mahimmanci don jiki yayi aiki daidai. Saboda su hanyoyin haɗin melatonin, Omega 3 fatty acid zai iya taimaka maka bacci mai kyau, musamman nau'in DHA.
Koma bacci lafiya
Kalli labarin: Yadda ake bacci mai kyau. A can za ku sami dabaru da yawa da nufin nishaɗi da hutu don magance rashin bacci.
Fata
Omega 3 yana shiga cikin lafiyar fata, musamman ma irin na DHA. Bada isasshen mai mai ga jiki yana taimaka wa fata ta zama mai danshi da taushi. Hakanan zasu kare kariya daga lalacewar rana. Duk wannan yana nufin fata mafi koshin lafiya, tare da rigakafin wrinkles wanda bai kai ba kasancewar shine mafi tasirin ganinta.
Benefitsarin fa'idodi
Omega 3 mai kitse Hakanan zasu iya taimakawa wajen yaƙar cututtuka masu zuwa:
- Kiba
- Asma
- osteoporosis
- Arthritis
- Psorias
- Wasu nau'ikan cutar kansa, gami da ciwon ciki da kuma mafitsara
- Cutar ta Crohn
- ulcerative colitis
- Type 1 ciwon sukari