Jama'a na yau da kullum suna samun ƙarin bayani game da muhimmancin wannan irin abincin da ake amfani dasu a matsayin mai fat. Abin da ke da amfani ga omega-3 - tambaya ta halitta. Wannan abu zai iya inganta ingantaccen lafiyar mutum.
Omega-3 amfani
Amfanin wannan fatty acid an san su ne da waɗanda suke cikin ƙuruciya suna fama da mummunan ci kuma an shafe su da kifi. Omega-3 yana da amfani ba kawai don tsarin kwayar halitta ba, har ma ga mutanen da ke cikin wadannan matsalolin lafiya. Ba za a iya amfani da wannan abu ba kawai a matsayin mai taimakawa wajen magance cutar, amma kuma a matsayin kariyar sauƙi don kula da aikin al'ada na jikin mutum a matsayin cikakke.
Yaya omega-3 ke shafar jikin mu:
- Inganta aikin da ake amfani da shi ta hanyar ƙarfafa tsarin kwayoyin halitta da kuma kara yawan nauyin jini.
- Tsarin kwayoyin halitta da tsarin GIT.
- Daidaita yanayin tunanin mutum, barin alamun bayyanar cututtukan zuciya, ciwo mai tsanani da damuwa.
- Daidaitawar cutar karfin jini da ragewa a cikin yiwuwar pre-infarction.
- Ƙarfafa tsarin rigakafi.
- Inganta bayanan hormonal.
- Akwai amfani ga omega-3 ga mata: smoothing da kananan wrinkles, ƙarfafa fata da kuma fales plates, rejuvenation na jiki.
- Suna taimakawa wajen guje wa mummunan abu a farkon farkon shekaru biyu na ciki.
Wanne abinci yana dauke da omega-3?
An sani cewa wasu abubuwa masu amfani suna samar da tsarin endocrine. Omega-3, a matsayin daya daga cikin nau'in polyunsaturated acid, yana da babban juyawa: ba a hada su ta jiki ba. Hanyar hanyar samun su ita ce cin cin abinci, don haka zai zama da amfani a san abin da kayan da ke dauke da omega-3 ya kamata a shiga cikin menu don gyarawa don kayayyakinta:
- sunflower, linseed, rapeseed, masara, sesame, waken soya da man zaitun ya ƙunshi omega-3;
- flaxseeds;
- Soy samfurori (sai dai ga wadanda aka gyara su.)
- cheeses;
- qwai;
- Omega-3 yana a cikin kifi - yana game da kifi da teku;
- kwayoyi - itacen al'ul, almonds, caca, walnuts, macadamia;
- kowane nau'i na abincin teku;
- nama da kabewa tsaba;
- kayan lambu - masu launi da Brussels sprouts, broccoli;
- Alamar bayanai;
- gurbaccen man fetur;
- ganye.
Me ya sa ya dauki omega-3?
Duk maganin, don amfani da su yana da amfani, ya kamata a dauki hankali. Don abin da mata da maza suka dauka-omega-3 - wannan tambayar yana tambaya ga waɗanda suke so su samo daga samfurori masu sauki na iyakar abubuwa masu amfani. Amma, duk da amfanin wannan samfurin ga mata, yana da daraja tunawa da cewa wadannan kwayoyin polyunsaturated suna shafi aikin jiki na kowane mutum. Kuma don fahimtar dalilin da yasa omega-3 yake da amfani, bari muyi la'akari da tasiri akan aikin kwayoyin halitta da tsarin tsarin jiki.
Omega-3 don gashi
Bisa ga masana kimiyyar bincike, amfanin omega-3 don girma gashi yana da matukar muhimmanci. Wadannan acid polyunsaturated suna samar da wadannan sakamakon:
- motsa jiki na ci gaba da waɗannan gashin tsuntsaye, wanda har sai lokacin ya kasance a cikin wani "barci" jihar;
- ƙarfafa gwanin gashi, wanda aka ƙaddara ta hanyar gaskiyar gashi mai haske;
- kare kariya daga magungunan injinika da kuma thermal;
- rigakafin hasara gashin hauka.
Omega-3 don gidajen abinci
Tabbatar da ƙwayar cutar yana nuna cewa amfani da fatty acid acid polyunsaturated zai iya rage yiwuwar tasowa daga cututtukan arthritis da arthrosis. Amfanin Omega-3 ga mata da maza dangane da ci gaba da haɗin gwiwa yana da matukar muhimmanci. Fannoni na wannan rukuni na taimakawa wajen kawar da matakan ƙwayar cuta. Idan kun ci abinci yau da kullum tare da abun ciki, za ku iya lura da cigaba a yanayin haɗin gwiwa da ƙãra motsi. PUFA yana da amfani don ɗauka kuma ya kula da hangen nesa da lafiyar jiki.
Omega-3 don zuciya
An san yadda kwayoyin cholesterol ke kawo hadari don aikin tsarin kwakwalwa. Omega-3, dukiyarsa na musamman, rage yawan ƙwayar lipids a cikin tsarin sigina. PUFAs ya haifar da sakamako mai ƙin ƙwayoyin cuta, rage yiwuwar bunkasa cututtukan zuciya na zuciya da taimakawa wajen kauce wa ischemia, ciwon zuciya da arrhythmia. Idan kun hada da abincin ku na yau da kullum da ke dauke da fatty acid, to, zaku iya daidaitawa da kula da matakan zuciya.
Omega-3 ga fata
Fatar jikin mutum, ta wata hanya, mai nuna alama ce game da sassan jikin ciki da tsarin. Idan kana da wasu matsalolin lafiya, zaka iya lura da sauƙi a tsarin da launi na fata. Asalin polyunsaturated yana da amfani da kaddarorin da zasu iya inganta yanayin kwayoyin halitta, sabili da haka gaskiyar cewa amfani da omega-3 don fuskar fata yana da amfani.
Omega-3 don asarar nauyi
Don kawar da kaya mai nauyi tare da acid mai amfani kana bukatar sanin yadda za a dauki omega-3 don asarar nauyi, saboda wannan triglyceride yana taimaka wajen magance nauyin kima kuma wannan bayani ne mai sauki: PUFAs na taimakawa wajen ƙona calories da yawa da kuma ƙarfafa cigaba da cinyewa, yayin da kasawar wannan abu a cikin jiki yana kaiwa ga bayyanar ƙwayoyin kaya mai haɗari, wanda aka ajiye a wurare mafi shahararren jikinmu: ƙananan, ciki, tsutsa da wutsiya.
Omega-3 don 'yan wasa
Abinci na mutanen da suka fi son salon rayuwa ya kamata su kasance masu arziki da kuma gina jiki kamar yadda zai yiwu. Wasanni na abincin omega-3 - yana da amfani da mahimmanci, saboda wannan abu yana taimaka wa 'yan wasa su cimma nasarori masu girma. Ta hanyar amfani da acid polyunsaturated, mutanen da ke cikin wasanni sun sami nauyin abinci mai gina jiki, wanda ke taimakawa wajen bunkasa kwayoyin hormones. Ƙara ƙarfin hali ta PUFA da sautin tsoffin tsohuwar jiki, tasirin tasiri mai tasiri da sauri, ta hanzarta su. Wasanni kayan abinci omega-3 - muhimmiyar bangaren abinci na mutanen da suke ciyar da lokaci mai tsawo a cikin gyms da kuma a kan matuka.
A kullum na omega-3 a kowace rana
Magunguna, waɗanda suka hada da PUFA, suna da alamomi don amfani da contraindications. Kamar sauran miyagun ƙwayoyi don ƙara yawan rigakafi, dole ne a dauki omega-3 a wasu ƙididdiga, tun da tasirinta ya dogara da shi, ko yana da amfani ga mu ko a'a. Don albarkatun mai irin wannan irin suna da tasiri mai amfani, dole ne a dauki su daidai:
- Amfanin yau da kullum na PUFA ga maza - 2-4 grams;
- al'ada na yau da kullum na omega-3 ga mata yana daga biyu zuwa uku grams;
- ga yara yawan shawarar yau da kullum da aka ba da shawarar ba fiye da biyu da rabi grams ba.
Ya kamata a lura da sashi na daukar wannan abu ga mutanen da ke da hannu cikin wasanni. Ana ba da shawara ga masu sarrafa jiki su ƙara 3 grams na omega-3 zuwa ga abincin su, yayin da ƙwayoyin biyu na wannan acid sun ishe don kula da tsarin rigakafi. Yana da mahimmanci a san cewa ƙwarewar PUFA zai iya haifar da damuwa a cikin aikin jiki, don haka likitoci da likitoci ba su bada shawarar cin abinci fiye da 4 grams na wannan abu a kowace rana.
Omega-3 - contraindications
Duk da cewa wannan abu yana da ƙididdiga masu amfani, omega-3, sakamakon abin da zamu yi la'akari kadan daga baya, yana da wanda ba a so ya gabatar a cikin abincinku idan kuna da wadannan matsalolin kiwon lafiya:
- hana hanta aiki;
- hemostasis;
- rashin lafiyar kifaye da sauran kayan da suke cikin fatsan polyunsaturated;
- Canjawar cututtuka masu haɗari da haɗari da raunin da ya faru;
- 'yan kwanan nan ta hanyar yin aiki;
- yana da wanda ba a so ya dauki PUFA a lokacin haihuwa da lactation.
Game da sakamako masu illa, za'a iya bayyana yawan abin ɗagawa ta hanyar wadannan alamun cututtuka:
- kifi kifi;
- Tsarewa;
- zawo;
- Nausea;
- vomiting;
- kumburi na mucosa na gastrointestinal, wanda ke fama da ƙwannafi da rashin jin dadi a cikin esophagus.
Amsar tambayar dalilin da ya sa omega-3 yana da amfani, zamu iya cewa samfurorin da ke da shi a cikin abun da ke ciki sune mahimmanci don tabbatar da aikin al'ada na tsarin mutum da gabobin mutum. Dole ne a sarrafa magungunan wannan ƙari, tun da sakamakon farfadowa bazai zama mai dadi sosai ba.