Omega-3 mai kitse

Omega-3 polyunsaturated fatty acid suna da mahimmanci da mahimmanci ga mutane. Tunda waɗannan abubuwa suna cikin aji na mahimman lipids kuma kusan ba a samar dasu a jiki, dole ne su kasance koyaushe a cikin abincin manya da yara.

Saboda bambance-bambancen tsarin kwayoyin, yayin kowane aiki, ko dai ya canza zuwa omega 6 mai karko, ko kuma ya dauki cikakkiyar dabara ta polyunsaturated acid. A sakamakon haka, akwai irin wadannan acid din kadan a cikin abinci na halitta. Jikin mutum yana iya sakin omega-3 kanta daga cikakkiyar kwayar halitta mai narkewa ta ferment tare da lebe, amma wannan kawai yana rufe mafi ƙarancin buƙatun ƙarancin abinci na asali. A saboda wannan dalili ne mafi yawan mutanen duniya ke fama da rashin omega-3 polyunsaturated acid.

Omega-3 nau'in

Mafi mahimmanci omega-3s sune acid guda uku, kowannensu yana da takamaiman ayyuka:

1. Eicosapentaenoic acid (EPA) - na asalin dabbobi, yana kunna maido da membranes na salula, yana inganta safarar kitse a cikin jini, yana kara ayyukan garkuwar jiki, da inganta hanyoyin sha a cikin hanyoyin hanji.
2. Alpha-linolenic acid (ALA) - tushen-tsire-tsire, yana taimakawa daidaita daidaituwar jini da kuma kiyaye ingantaccen matakan cholesterol na jini. Hakanan yana da mahimmanci ga yanayin damuwa, busassun fata, alopecia, da tsaga ƙusoshin ƙusa. ALA tubalin gini ne don samuwar wasu sinadarin mai mai omega-3.
3. Docosahexaenoic acid (DHA) asalinsa ne na dabba, wani bangare ne na launin toka na kwakwalwa, membranes na tantanin halitta, kwayar ido da gabobin maza. Bugu da kari, DHA abu ne wanda ba makawa don samuwar al'ada da ci gaban tsarin juyayin tayi (tushe - Wikipedia).

Gaskiya mai ban sha'awa: Bayan sun fahimci cewa ana samun acid din polyunsaturated na omega-3 a cikin zaitun da man flaxseed, dayawa suna neman maye gurbin tsoffin man sunflower da shi. Koyaya, mutane ƙalilan ne suka sani cewa a ƙarƙashin tasirin ajiyar ajiya mara kyau (rashin kariya ta UV) da kuma maganin zafi, duk wani sinadarin polyunsaturated ana canza shi izuwa cikakkiyar sifar tasu, wanda kusan jikinmu baya shafarta, amma ya karye cikin tsarkakakken kuzari kuma nan take ya kulle ƙarƙashin fata ƙarƙashin tasirin tasirin insulin.

Ga dukkan nakasu a cikin omega-3, polyunsaturated acid, da kuma mafi nau'ikan nau'ikan da ke cikin omega-9, suna taka muhimmiyar rawa wajen samar da rayuwa. Musamman, suna dacewa da tasirin kitsen omega-6 a jiki da kuma daidaita halayen cholesterol.

Menene acid mai-omega-3 don?

Omega-3 yana haifar da dukkanin hadaddun abubuwan da suka danganci jigilar cholesterol da tasirin kwalastaral a jikin mutum. Yana taka muhimmiyar rawa wajen ciyar da fatarmu, gashinmu, ƙusoshinmu, amma mafi mahimmanci, yana cikin haɗuwa da haɓakar jima'i, musamman testosterone - babban injin ƙarfin ci gaba a cikin CrossFit.

Godiya ga omega-3, cholesterol ya rage ikonsa na “manne” a cikin rufin jijiyoyin, wanda shine kyakkyawan rigakafin atherosclerosis.

Abincin dan adam na yau da kullun yana cike da omega-6 acid, wanda ke kunna sakin cholesterol daga cikakkiyar kwayar mai, amma, ba tare da mai karfafawa ba ta hanyar omega-3, omega-6, tare da cholesterol, yana boye wutsiyoyi masu danko. Su ne suka banbanta mummunan cholesterol da mai kyau. Saboda wutsiyoyi masu ɗaurewa, ba zai iya kaiwa ga canzawa zuwa abubuwan haɗarin hormonal ba, a maimakon haka sai kawai ya tsaya a kan jiragen ruwa, yana ƙara haɗarin atherosclerosis, bugun zuciya da shanyewar jiki (tushe - PubMed).

Matsayin da ya fi dacewa na omega-6 zuwa omega-3 ya zama 1 zuwa 6. Wato, don 1 g na omega-6 polyunsaturated acid, ya kamata a sami kusan 6 g na omega-3 acid mara ƙarfi.

Tasiri a jikin mutum

Bari muyi la'akari da aiki yadda omega-3 fatty acid suke da amfani:

1. Rage kitsen jiki. Saboda gaskiyar cewa omega-3 acid na biyan diyyar omega-6, da farko, idan aka sha, tasirin rage mai mai zai yiwu. Jiki yana ɓoye ɓoyayyen mai don ramawa da kuma daidaita omega-3s daga nasa acid.
2. Yana rage haɗarin haɗarin haɗari na jijiyoyin jini. Wannan tasirin polyunsaturated fatty acid din yana da nasaba ne da damar rage abun cikin kwayar halittar lipoproteins a cikin jini da kuma inganta karfin kwangila.
3. Canza tsarin cikakken tsarin kwayar halitta mai. A wannan yanayin, koda sabon kitsen da aka samu na yankan hanya zai sami fasali mai raunin gaske, wanda zai ba ku damar ƙona shi da sauri. A gefe guda kuma, omega-3 mai polyunsaturated acid yana haifar da raguwar adadin adadin kuzari ta kowace kwayar mai, daga 9 zuwa 7.5 kcal.
4. Levelsara matakan testosterone ta hanyar kara haduwa a jikin dan wasan.
5. Kashe hypoxia na nama. Sakamakon shine saboda ingantaccen isar da iskar oxygen zuwa ga sel.
6. Kai tsaye shiga cikin samuwar eicosanoids. Wadannan kwayoyin halittar jikin suna da hannu cikin dukkan halayen biochemical a jiki.
7. Lubrication na jijiyoyi da haɗin gwiwa. Kamar kowane irin polyunsaturated fatty acid, omega-3 an canza shi sashi zuwa cikakken tsari, wanda ya shafi abinci mai gina jiki na jijiyoyi da na hadin gwiwa, wanda hakan ke rage hatsarin rauni a yayin hadaddun manya da mawuyacin hali.
8. Loadaramin kaya a kan hanyar narkewa. Wannan yana ba ka damar ƙara yawan abincin kalori ta hanyar ƙara yawan kitsen mai mai yawa. Bugu da ƙari, tare da ɗan tasiri na lipase, jiki yana da ƙarin albarkatu don haɗuwa da furotin, wanda ke da alhakin lalacewar sunadarai da jigilar su zuwa ƙwayoyin tsoka.

Hakanan, omega-3 fatty acid suna taimakawa wajen inganta ayyuka na fahimi, ayyukan garkuwar jiki, yanayin fata, daidaita yanayin halayyar dan adam, rage karfin sinadarin insulin (tushen - mujallar kimiyya "Reviews International: Clinical Practice and Health").

Yadda ake amfani da shi

Yadda ake shan omega-3 mai mai daidai? Da farko kuna buƙatar yanke shawara akan sashi da tushen.

Source

Mafi kyawun asalin halitta shine kifin teku. Man flaxseed ko capsules na man kifi sun dace azaman ƙari.

Mahimmanci: kar a sayi mai mai ƙyalli a cikin shaguna, tunda a yanayin shararar da ba ta dace ba, fa'idodin sa ga ɗan wasa (da talakawa) kusan ba su nan.

Sashi

Bayan ka yanke shawara kan asalin, kana buƙatar gano sashi. Tsarin 6: 1: 1 mai mahimmanci (omega 3-6-9, bi da bi) bai dace da kowa ba. A cikin tsarin abinci na gargajiya, asusun mai yana kusan 20 g na jimlar abinci kowace rana. Dangane da haka, 12 daga cikinsu omega-3 ne kuma sauran an rarraba su daidai wajan wasu nau'ikan acid polyunsaturated, ban da trans trans and fats na kammala hadadden tsari.

Me za a yi idan kuna son cin soyayyen dankali ko cin naman alade da yawa, kuma yawan adadin mai a kowace rana ya wuce 60, ko ma gram 100? A wannan yanayin, ana amfani da tsari wanda yawan omega-3 zai zama aƙalla rabin adadin omega-6.

Tunda ba duka kitse ke sha ba, omega-3 yana ba da irin wannan aikin wanda duk mai narkewa (kimanin 35% na abin da aka samo tare da irin wannan abincin) ya tafi daidai halayen biochemical.

Sabili da haka, kun zaɓi sashi daidai da abincinku da abun cikin kalori. Lokacin cin mai a cikin matsakaici, yi ƙoƙarin tsayawa kan dabara 6: 1: 1. Tare da ƙaruwa - aƙalla 3: 6: 1. Koyaya, yanada amfani ga lafiyar ku dan rage yawan kitse a cikin abincinku.

Yadda ake shan omega-3s kuma wane lokaci ne mafi kyau don ɗauka? Babu takamaiman shawarwari game da wannan. Akwai kawai gargadi:

1. Kada ku sha bayan cinye ƙwayoyin mai. A wannan yanayin, omega-3 zai kammala nau'ikan kayan adipose ne kawai, wanda zai kara yawan guba yayin da yake kara lalacewa.
2. Kada kayi amfani da komai a ciki. Tsarin kwayar halitta mai rikitarwa yana bawa jiki damar canza triglyceride zuwa glucose tare da ƙoƙari kaɗan, wanda zai rage tasirin omega-3 zuwa sifili.
3. Kada ku haɗu tare da carbohydrates. Wannan yana ƙara yiwuwar yiwuwar amsar insulin za ta aika da mai mai ƙima kai tsaye ƙarƙashin fatarka.

Maganin da yafi dacewa shine a raba sashin da aka ba da shawarar sau 2-3 (don rage kayan aiki akan sashin hanji) kuma ayi amfani dashi tare da sunadarai masu jigilar kayayyaki domin hanzarta daidaita aikin cholesterol.

Abin da abinci ya ƙunshi omega-3

Yayinda kake la'akari da amfanin omega-3 polyunsaturated acid, kana buƙatar la'akari da tushen samunta. Abincin gargajiya, la'akari da abubuwan keɓaɓɓu na kayan abinci na ƙasa, sau da yawa yakan wahala da ƙarancin sinadarin omega-3.

Iyakar abin da aka keɓance shi ne ƙasashe da ke da manyan kamun kifi, inda man kifi ya kasance wani ɓangare na abinci mai gina jiki na yau da kullun.

Don haka, asalin hanyoyin omega 3 na kitse wanda za'a iya samu a shago ko kantin sune kamar haka:

Matakan kariya

Don duk fa'idodin su, omega-3 polyunsaturated acid suna da wasu ƙuntatawa akan amfanin su.

Ba a ba da shawarar amfani da Omega-3 a cikin sharuɗɗa masu zuwa:

• maganin hana yaduwar cutar;
• rashin lafiyan cin abincin teku;
• matakan alli na jini na kowane irin ilimin halitta;
• cututtukan thyroid;
• yara 'yan ƙasa da shekaru 7;
• rashin lafiya na koda / hanta;
• urolithiasis, cholelithiasis;
• aiki lokaci na tarin fuka;
• zub da jini;
• varicose veins na narkewa kamar fili;
• exacerbation na ciki miki, duodenal miki, yashwa;
• cututtukan jini;
• farkon watanni uku na ciki;
• yanayin bayan tiyata.

Ga lafiyayyen ɗan wasa, babu takamaiman takamaiman abubuwan da zasu iya tilasta masa ya iyakance kansa da shan mai na kifi, mai flaxseed, goro ko wasu abubuwan gina jiki waɗanda ke ɗauke da omega-3 fatty acid.

Karshe

Lokacin tattauna amfanin polyunsaturated fatty acid, yana da daraja ambaton ƙaramin fasali ɗaya. Yayin shan man kifi tabbas zai samar muku da fa'idodi masu yawa a matsayin ɗan wasa, waɗannan fa'idodin, gami da kayan adaptogenic, ba su da alaƙa da sihiri ko tasirin omega-3s a jiki.

Gaskiyar ita ce muna fuskantar tsananin rashin wannan acid ɗin a cikin jikinmu, kuma idan yana nan, dukkan matakai suna daidaita kawai. Koyaya, yin la'akari da abubuwan da ke tattare da abincin kasa na yawancin ƙasashe, shan omega-3 polyunsaturated fatty acid shine mafi mahimmanci ga ɗan wasa mai motsa jiki kamar shan giyar sunadarai.

Kalli bidiyon: OMEGA 3 FISH OIL - Best Supplement - Benefit, side effects u0026 Uses. Hindi + Eng (Mayu 2025).