Micah Stanley
Omega-3 fatty acids suna da mahimmanci ga rayuwa. Suna taimaka wa zuciya, suna da tasirin maganin kumburi, da kuma kariya daga cutar kansa. Abincin da aka shuka ya ƙunshi ɗan gajeren sarkar omega-3 fatty acids musamman. Amma an ce sinadarin omega-3 mai dogon sarkar ya fi kyau. Abincin cin ganyayyaki mai cin ganyayyaki zai iya rufe buƙatar omega-3 fatty acid da kyau.
Omega-3 fatty acids a cikin abincin vegan
Omega-3 fatty acids suna taka muhimmiyar rawa a cikin kwayoyin halitta. Ana buƙatar su don gina kowane kwayar halitta guda ɗaya, kiyaye tsarin jin tsoro, suna da kyau ga tsarin zuciya da jijiyoyin jini, dakatar da tsarin kumburi na kullum, tabbatar da ingantaccen ci gaban kwakwalwa a cikin yara, hana lalata a cikin tsofaffi, da sauransu. Ya kamata a koyaushe a ba ku da kyau tare da omega-3 fatty acids.
Abincin vegan yana ba da maɓuɓɓuka masu yawa na omega-3 fatty acids, irin su B. linseed, tsaba hemp, chia tsaba, walnuts, da kuma madaidaicin mai, watau man linseed, man hemp, man chia, da man goro.
Amma ba haka ba ne mai sauki. Domin akwai fatty acid omega-3 daban-daban: gajeriyar sarkar da sarka mai tsayi.
Omega-3 fatty acids: Short-chain da dogon sarkar
Mafi mahimmancin gajeren sarkar omega-3 fatty acid shine alpha-linolenic acid (ALA). Shi ne omega-3 fatty acid wanda aka samo asali a cikin abincin shuka.
Mafi mahimmanci guda biyu mafi mahimmancin sarkar omega-3 fatty acid sune docosahexaenoic acid (DHA) da eicosapentaenoic acid (EPA). Ana samun su kusan a cikin abincin dabbobi.
Tunda aka ce kwayoyin halitta suna bukatar DHA da EPA musamman, kamar dai cin man linseed da yawa, irin su hemp da makamantansu ba su da amfani sosai.
Koyaya, jikin ɗan adam yanzu yana iya samar da fatty acid guda biyu masu tsayin daka da kanta daga ALA - jarirai har ma sun fi manya. Amma dai dai wannan juyar da ALA zuwa EPA da DHA ne aka ce ba ya da kyau, sau da yawa mutum ya karanta.
Duk da haka, a cikin wani binciken da ya bayyana a cikin Journal of Nutrition a shekara ta 2007, ya ce: Tare da shan 3 g na ALA kullum daga man flaxseed, matakin EPA a cikin jini ya karu da kashi 60 cikin dari. An ba ƙungiyar placebo man zaitun, wanda ba shi da wani tasiri akan matakan EPA. Ba a canza matakan DHA ta hanyar shan man flaxseed ba a cikin wannan binciken.
Juyawa ya dogara da abubuwa daban-daban don haka yana da alaƙa da rikitarwa a wasu lokuta.
Juyawa zuwa dogon sarkar omega-3 fatty acids
Abubuwan da ke biyowa sun shafi: mafi girman buƙatun EPA da DHA, mafi kyawun juyowa. Bugu da ƙari kuma, idan abincin ya ƙunshi babu EPA ko DHA - kamar yadda ya zama ruwan dare ga masu cin ganyayyaki ba tare da kari ba - to canjin canji yana ƙaruwa.
Koyaya, akwai abubuwa da yawa waɗanda zasu iya rage yawan juzu'i a cikin masu cin ganyayyaki da masu cin na yau da kullun - gami da masu zuwa:
Ragowar omega-6-omega-3 mara kyau yana hana juyawa
Yawan adadin fatty acid omega-6 a cikin abinci, mafi muni shine jujjuyar gajeriyar sarkar omega-3 fatty acids zuwa masu dogon sarka. Yawan cin omega-6 fatty acid na iya rage jujjuyawa da rabi.
Saboda haka rabon omega-6-omega-3 na 4:1 zuwa 6:1 shine manufa, tare da lambar farko koyaushe tana tsaye ga omega-6 da na biyu don omega-3. A yau rabon sau da yawa yana kusa da 50:1 ko fiye.
Dubi mafi mashahuri mai dafa abinci, alal misali, man waken soya da man sunflower suna da rabo fiye da 120: 1, man masara yana da rabo na 55: 1, kuma man safflower, musamman sananne a cikin da'irar abinci, yana da rabo daga 150:1.
To ta yaya omega-6 fatty acids ke hana wannan juzu'i mai mahimmanci? Ana buƙatar wasu enzymes don canza ALA zuwa EPA da DHA. Tun da waɗannan enzymes kuma suna canza acid fatty acid omega-6 zuwa wasu fatty acids, a gaban adadin adadin omega-6 fatty acids, ana amfani da enzymes don canza su. Kadan ya rage don canjin ALA.
Abin baƙin ciki, lokacin da omega-6 fatty acid aka tuba, misali pro-mai kumburi m acid (arachidonic acid), da wuce haddi na omega-6 m acid na iya ƙara na kullum kumburi tafiyar matakai.
Sakamakon rashin lafiya na omega-6 zuwa omega-3 saboda haka yana da alaƙa da ci gaban cututtuka da yawa - dukansu suna da alaƙa da kumburi na kullum - ciki har da cututtukan zuciya, ciwon daji, osteoporosis, ciwon sukari, cututtuka na autoimmune, da yawa.
Bugu da kari, omega-6 fatty acid ba wai kawai yana hana jujjuyawar ALA zuwa EPA da DHA ba, har ma yana hana shigarsu cikin nama, ta yadda tare da yawan amfani da omega-6, har ma da dogon sarkar fatty acid da ake dauka azaman kari na abinci. za a iya mafi kyau duka amfani.
Cikakkun kitse suna inganta jujjuyawa
A daya hannun, kasancewar cikakken m acid (misali a cikin kwakwa mai) da alama yana inganta yawan juzu'i.
- Shan taba yana hana juyawa
- Juyawa yana raguwa a cikin masu shan taba.
Matsayin jinsi da matakan hormone suna shafar ƙimar juzu'i
A cikin mata, yawan juzu'i ya fi na maza girma, a fili saboda mafi girma matakan estrogen yana inganta tuba. Matan da suka kai shekarun haihuwa har ma suna da karuwa mai ninki 2.5 a ikon juyawa idan aka kwatanta da maza.
Cututtuka na yau da kullun suna rage yawan juzu'i
Juyawa yana raguwa a cikin mutanen da ke da wasu cututtuka na yau da kullun (misali ciwon sukari, hypercholesterolemia, da sauransu).
Muhimman ƙarancin ƙarancin abu yana hana juyawa
Rashin ƙarancin abu mai mahimmanci - musamman rashin wadatar zinc, magnesium, calcium, da bitamin B6 - yana hana juyawa.
KPU yana rage yawan juzu'i
Sakamakon haka, mutanen da ke da KPU da ba a kula da su ba (cryptopyrroluria) suna fuskantar haɗarin ƙarancin omega-3, kamar yadda suke fama da ƙarancin zinc na yau da kullun da ƙarancin ƙarancin bitamin B6. An kiyasta cewa kusan kashi 10 na al'ummar KPU ne ke shafar su - akasari ba tare da sanin su ba.
Menene yawan juzu'i?
Tare da duk waɗannan tasirin tasirin, ba abin mamaki bane cewa binciken da aka sadaukar da ƙimar juzu'i shima bai dace ba. Wani lokaci har kashi 20 cikin 10 na ALA za a iya juyewa zuwa EPA kuma har zuwa kashi 6 na ALA zuwa DHA, sannan kuma kashi 4 cikin 1 na ALA ne kawai ake canjawa zuwa EPA, kuma kusan kashi ana canza shi zuwa DHA. Dangane da DHA, alkaluman kasa da kashi suna cikin yaduwa.
Wannan duka tattaunawa game da jujjuya dabi'a yana haifar da imani cewa kawai EPA da DHA mai dogon sarkar mai suna da kima da gaske, yayin da ALA ke nan kawai don jujjuya gwargwadon yuwuwar zuwa waɗannan fatty acids.
Amma wannan ba gaskiya ba ne. Ita kanta ALA, ba shakka, tana da kaddarorin lafiya marasa makawa.
Vegan Omega-3 Fatty Acids: Fa'idodin ALA
Misali, Nazarin Kiwon Lafiyar Zuciya ya gano cewa mafi girman matakan ALA a cikin mahalarta binciken ya karu, raguwar haɗarin mutuwa daga cututtukan zuciya, kuma Nazarin Lafiya na Nurse na mata sama da 75,000 ya gano cewa cin ALA yana da alaƙa da raguwa sosai. hadarin mutuwar zuciya.
A cikin binciken kwararrun likitocin kiwon lafiya na sama da mutane 45,000, an lura cewa a cikin mahalarta taron da suka cinye kasa da MG 100 na EPA da DHA kowace rana, kowane ƙarin gram na ALA ya rage haɗarin bugun zuciya da kusan kashi 60 cikin ɗari.
Bugu da ƙari, lokacin da mutane ke amfani da man canola maimakon man safflower na tsawon watanni 3, alamun jinin su na kumburi yana raguwa. A lokaci guda kuma, an san cewa mafi girman matakan jini na ALA yana da alaƙa da ƙananan matakan kumburi.
Don haka tushen omega-3 na vegan na iya zama taimako a cikin cututtukan kumburi na yau da kullun, waɗanda suka haɗa da cututtukan zuciya, amma kuma amosanin gabbai, psoriasis, cutar Crohn, COPD (cututtukan bugun jini na yau da kullun), da ciwon hanji mai ban tsoro.
ALA (a cikin nau'in mai na flaxseed) shima ya inganta alamun ADHD a cikin yara a cikin binciken 2009 lokacin da aka gudanar tare da bitamin C.
Kuma aƙalla bincike guda biyu sun nuna cewa ALA na iya kare ƙwayoyin jijiyoyi a cikin kwakwalwa da kashin baya, da kuma hana necrosis (lalacewar nama) da apoptosis na ƙananan ƙwayoyin cuta (kwayoyin jijiyoyi a cikin tsokoki) a cikin rauni na kashin baya.
Man flaxseed kuma an ce yana iya rage tsarin lupus erythematosus - cuta mai saurin kamuwa da cuta. Ba wai kawai alamun sun inganta ba, amma matakan antibody a cikin jini kuma sun ragu.
Kowane omega-3 fatty acid, saboda haka, yana da fa'idodinsa - ko ALA, EPA, ko DHA. Babu wanda ya fi sauran muni kuma babu wanda ya fi kyau. Ya kamata a ba ku da kyau tare da duka ukun - wanda a bayyane yake ba matsala ba ko da tare da cin ganyayyaki kawai.
Dole ne kawai ku tabbatar - kamar yadda masana kimiyya daga Jami'ar North Dakota suka rubuta a cikin 2009 - cewa kuna cinye isasshen ALA, wato akalla 1200 MG kowace rana. Koyaya, yana da aminci don ɗaukar 1500 zuwa 2000 MG.
Tare da ingantaccen abinci mai cin ganyayyaki, samun waɗannan adadin yau da kullun na ALA iska ce, kamar yadda zaku gani nan ba da jimawa ba.
Omega-3 fatty acids a cikin abincin vegan
Matakai guda uku suna taimakawa wajen tabbatar da wadatar omega-3 fatty acid - ba kawai a cikin abinci mai gina jiki ba har ma da kowane nau'in abinci mai gina jiki:
- Ku ci mafi ingancin tushen tushen tushen omega-3, watau abinci mai cin ganyayyaki waɗanda ke da babban abun ciki na omega-3.
- Inganta ƙimar canjin ku.
- Idan kuna da ƙarin buƙata, ɗauki DHA da EPA ta hanyar abubuwan abinci. Tabbas ba tare da mai kifi ba, amma a cikin nau'in mai na kayan lambu na musamman ko capsules vegan.
Yanzu za mu yi daki-daki game da kowane ɗayan waɗannan abubuwa guda uku a ƙasa:
Tushen shuka na omega-3 fatty acids
Idan har yanzu kuna son cin ƙarin fatty acid omega-3 a cikin abincin vegan, to waɗannan abinci suna shiga cikin tambaya. Mafi sanannun tushen vegan na omega-3 fatty acids tabbas nau'in mai da suka dace da mai.
(Ga duk waɗannan abinci masu zuwa, bayanin yana da alaƙa - sai dai in an faɗi ba haka ba - zuwa 100 g ko 100 ml, sannan kuma adadin omega-6-omega-3, tare da lambar farko tana nufin omega-6 fatty acids wanda na biyun. lamba yana nufin omega-3 fatty acids).
Irin mai da mai
Tabbas, sauran tsaba da kwayoyi kuma sun ƙunshi omega-3 fatty acids - kawai a cikin ƙananan adadin fiye da abincin da ke sama. A lokaci guda, yawanci suna ƙunshe da ƙarin omega-6 fatty acids, don haka ba za su iya yin maganin omega-6-omega-3 rabo mara kyau ba.
Duk da haka, tsaba da ƙwaya da ba'a ambata a sama ba (misali hazelnuts, cashew nut, sunflower tsaba, almonds, da dai sauransu) ba shakka kuma suna da lafiyayyen abinci, ba wai kawai a yi la'akari da su a matsayin tushen tushen fatty acid omega-3 ba amma don wannan manufar zabar sauran abinci kuma.
Ganye, salads, da tsire-tsire na daji
Abin sha'awa shine, kayan lambu (musamman ganyen ganye), ganye, da tsire-tsire na daji suma suna samar da fatty acid omega-3. Wannan kuma yana iya zama dalilin da ya sa kakannin zamaninmu na Dutse - ko mafarauta ne / masunta ko a'a - ba su damu da fatty acids omega-3 ba.
Sun ci tsire-tsire masu yawa na daji kuma ta wannan hanyar kawai an kula da su sosai. (Duk da haka, kwari suna da wadata a cikin omega-3, waɗanda suka kasance sau ɗaya a cikin menu, kamar yadda har yanzu al'amarin yake da yawancin mutanen farko a yau.)
Yawan kitse a cikin kayan lambu da ganye ba shakka ba su da yawa (tsakanin kashi 0.2 da kashi 2.5), amma adadin fatty acids na omega-3 a cikin jimillar kitse ya yi yawa.
shuke-shuken daji irin su B. Dandelion ko nettle, sun ƙunshi 0.6 bisa dari mai. Wannan shine 600 MG a kowace gram 100. Abun cikin omega-3 shine 250 MG, kuma abun cikin omega-6 shine 80 MG.
Tsire-tsire masu tsire-tsire irin su letas yawanci suna da rabo na 1: 2 kuma suna da ƙananan darajar omega-3 (misali letus letus 140 mg omega-3 da 100 g, letas 110 MG, letas, letas iceberg, da radicchio 90 MG) .
Gidan lambun tare da 600 MG omega-3 fatty acids da rabo na 1: 3 ya yi fice a cikin salads da ganye.
Don haka idan kun ci gram 150 na leafy leafy, ganyaye, da tsire-tsire na daji kowace rana (a cikin salads da kore smoothies, misali tare da latas na rago 100 g, dandelion 20, da cress 30), za ku iya samun 370. MG na omega-3 fatty acid kadai Taimakon ganya - ba tare da ɗorawa kanku da omega-6 fatty acids ba.
Duk da haka, cin ganyayyaki kuma ya haɗa da kayan lambu, wanda kuma yana samar da omega-3 fatty acids.
kayan lambu
Ganyayyaki da kayan lambu na kabeji suna ba da adadi mai kyau na omega-3 kuma a lokaci guda suna da ƙimar omega-6-omega-3 mai kyau.
Don haka idan kun ci kusan gram 250 na kayan lambu tare da salatin da santsin da aka ambata a sama, kuna samun matsakaicin wani 250 MG na fatty acids omega-3 (maimakon haka) - kuma ba tare da ɗora wa kanku da yawa omega-6 fatty acids ba.
Legumes
Har ila yau, legumes na samar da abubuwan da suka dace da omega-3 fatty acid tare da mai kyau omega-6-omega-3 rabo.
sinadirai masu kari
Wasu kari da ƙila ka riga ka sha za su kuma samar maka da ƙarin adadin ALA.
Fruit
Wasu 'ya'yan itatuwa kuma tushen mai ban sha'awa ne na omega-3. Iyakar su omega-6-omega-3 yawanci ba su da kyau kamar na kayan lambu da salads. Daga cikin 'ya'yan itatuwa, waɗanda aka ambata a ƙasa suna da rabo mai kyau na musamman.
Hatsi
Haɓaka yawanci suna da mahimmanci fiye da omega-6 fatty acid fiye da omega-3 fatty acid. Duk da haka, idan kuna cin abinci mai yawa, salads, ganye, ko omega-3 mai arzikin mai, kwayoyi, da tsaba, za ku kasance tare da kyakkyawan omega-6-omega-3 rabo duk da cin hatsi / pseudo- hatsi.
Tsarin samfurin don wadatar omega-3 na vegan zalla
Tare da ingantaccen abinci mai cin ganyayyaki, zaku iya samun sauƙin zuwa 1200 zuwa 2000 MG na tushen albarkatun omega-3 da aka ba da shawarar a sama, a zahiri, zaku iya wuce su da nisa.
Yanzu kun cinye kusan 12,700 MG na ALA - ba tare da ɗora wa kanku nauyin kitse na omega-6 mai kitse ba, i omega-6-omega-3 rabon ku yanzu yana da kyau sosai har zaku iya cin 'ya'yan itace da hatsi ba tare da wata matsala ba, wanda rabonsa. Ba wai kawai mafi kyau ba, amma ba shakka kuma yana ba da sauran omega-3 fatty acids.
A ƙarshe, tare da ingantaccen abinci mai cin ganyayyaki, za ku cimma mafi kyawun omega-6-omega-3 ta atomatik na 4:1 zuwa 6:1.
Yadda za a inganta yawan juzu'i
Yin amfani da ƙarin albarkatun mai omega-3 a cikin nau'i na gajeren sarkar alpha-linolenic acid yawanci ba matsala ba ne. Amma ta yaya za ku inganta ƙimar juzu'i a yanzu ta yadda za ku iya jin daɗin mafi girman adadin DHA da EPA:
Kawar da abubuwan haɗari
Duk wanda ke rayuwa mai cin ganyayyaki mai cin ganyayyaki ba zai zama mai shan taba ba, yawanci yana da lafiyayyen matakan sukari na jini, kuma da wuya yana yakar matakan cholesterol mai girma, don haka an riga an kawar da waɗannan abubuwan haɗari guda uku waɗanda ke haifar da ƙarancin canji.
Rage omega-6 fatty acids
Don ƙara yawan jujjuyawar ALA zuwa EPA da DHA, dole ne kuma a ba da kulawar gaggawa don iyakance amfani da mai da ke da wadatar omega-6 musamman. Domin omega-6 fatty acids toshe tuba.
Wani bincike na Ostiraliya ya nuna cewa ALA - lokacin da aka ɗauka a cikin nau'i na man fetur, alal misali, kuma idan an yi amfani da abinci maras nauyi a cikin omega-6 a lokaci guda - yana sa matakin EPA ya tashi kamar yadda abinci mai gina jiki tare da man kifi. .
Idan kun tsaya kan abincin da ke sama, ba za ku taɓa cin abinci a cikin omega-6 fatty acids ba. Babban haɗari na omega-6 shine lokacin dafa abinci tare da mai mai arzikin omega-6 (man sunflower, man masara, man waken soya, man safflower) ko cinye yawancin kayan da aka gama waɗanda ke ɗauke da waɗannan mai kai tsaye.
Don haka, canza zuwa mai kamar haka:
Ku ci cikkaken kitse ko guda ɗaya
Idan ka maye gurbin mai da koyaushe yana ɗaukar ka a cikin mai mai omega-6 mai yawa da sauran mai/fat ɗin da aka yi daga cikakken fatty acids (man kwakwa) ko mai monounsaturated fatty acid (man zaitun), za ka rage cin omega-6 fatty. acid, a daya bangaren, Fatty acid, a daya bangaren, cikakken fatty acid ya kamata kuma su iya musamman inganta yawan juzu'i.
Don haka idan a baya kina amfani da man sunflower wajen soyawa, yanzu ki yi amfani da man kwakwa ko man zaitun, domin yin salati, yana da kyau ki rika amfani da man zaitun, man citta, ko man linseed.
Ko da yake man zaitun yana da omega-6 zuwa omega-3 rabo na 11: 1, tun da jimlar polyunsaturated mai abun ciki yana da ƙasa (10%), ba shi da irin wannan mummunan tasiri, musamman idan aka ba da babban abun ciki mai mahimmanci na 75% - da monounsaturated fatty acid suma suna da kyawawan kaddarorin lafiya.
Tabbas, daga lokaci zuwa lokaci kuma za ku iya amfani da mai mai arzikin omega-6 fatty acids, kamar man kabewa mai inganci mai inganci saboda omega-6 fatty acid ba shi da kyau ko kadan. Hakanan suna da mahimmanci kuma suna da lafiya sosai. Suna zama matsala ne kawai idan kun ci abinci da yawa kuma ku manta gaba ɗaya game da fatty acid omega-3.
Inganta wadatar abubuwa masu mahimmanci
Bugu da ƙari, samar da mahimman abubuwan da ake buƙata don cikakkiyar juzu'i ya kamata a kiyaye su - zinc, magnesium, calcium, da bitamin B6.
Ku ci abinci mai arziki a cikin flavonoids
Flavonoids yana ƙara yawan adadin albarkatun mai omega-3 mai tsayi da aka samar a cikin jiki. Har yanzu ba a san hanyar da flavonoids ke yin hakan ba.
Flavonoids na iya ƙara yawan omega-3 fatty acid a cikin jiki ba kawai a cikin abincin ganyayyaki kawai ba. Har ila yau, suna ƙara yawan omega-3 fatty acid idan an ƙara su da man kifi, misali.
Ɗaya daga cikin binciken ya nuna cewa ƙara yawan man kifi tare da flavonoids yana haifar da mafi girma matakan omega-3 fatty acids fiye da kariyar mai kifi a cikin ƙananan abinci na flavonoid.
Don haka ya bayyana cewa flavonoids na iya ƙara yawan amfanin ƙasa daga kari na omega-3.
Flavonoids su ne abubuwan shuka na biyu waɗanda ake samu a kusan kowane 'ya'yan itace da kayan marmari don haka galibi ana wadatar da vegan tare da su - ƙarin dalili ɗaya da ya sa ba za ku damu da ƙarancin omega-3 tare da ingantaccen abinci mai gina jiki ba.
Mafi sanannun flavonoids sun haɗa da, alal misali
- apigenin a cikin seleri
- da epigallocatechin gallate a koren shayi
- luteolin da ake samu a cikin lemu, karas, da faski
- quercetin da ake samu a albasa da apples
- anthocyanins da ake samu a cikin dukkan 'ya'yan itatuwa da kayan marmari masu launin shuɗi da shuɗi. Ruwan Aronia, ruwan 'ya'yan itace, da ruwan 'ya'yan itace blackcurrant suna da wadata musamman a cikin anthocyanins
Dauki DHA da EPA
DHA da EPA kuma za a iya ɗaukar su azaman kari na abinci a cikin abincin vegan. Duk da yake shekaru da yawa ana samun man kifi ko mai krill kawai, wanda bai dace da abinci na tushen shuka ba, yanzu akwai man algae ko capsules mai algae waɗanda aka yi daga algae waɗanda ke da wadatar DHA da EPA musamman don haka sune kyakkyawan tushen omega-3, ba kawai ga masu cin ganyayyaki ba.
A zahiri, man algae shine mafi asalin tushen tushen omega-3. Domin ta yaya dogon sarkar omega-3 fatty acid EPA da DHA ke shiga cikin kifi? Kawai ta hanyar cin wannan ciyawa. Kamar mutane, kifaye na iya haɗa wani ɓangare na abubuwan da ake buƙata na omega-3 da kansu. Duk da haka, suna cin yawancin abincin algae.
Ana iya fitar da mai daga waɗannan algae (Schizochytrium sp.), wanda yanzu ana samunsa kai tsaye a matsayin mai a cikin kwalba ko kuma a cika shi cikin capsules wanda yanzu ana iya ɗaukarsa azaman kari na abinci.
Wadanne shirye-shiryen man fetur na algae suna da kyau?
Duk da haka, yanzu akwai shirye-shiryen man algae da yawa, kawai kaɗan daga cikinsu suna da shawarar gaske. Domin idan kun riga kuna shan ƙarin omega-3, to ya kamata kuma ya samar muku da ingantaccen adadin omega-3. Duk da haka, yawancin shirye-shirye a kasuwa ba su da yawa.
Hakanan akwai magana akan madaidaicin rabon EPA-DA, wanda yakamata ya kasance a kusa da 1:2. Hakazalika fitar da mai daga algae ya kamata a yi ba tare da kaushi na sinadarai ba kuma capsules dole ne ya zama vegan.
Kadan samfuran man algae ne kawai suka cika waɗannan sharuɗɗan, ruwan omega-3 daga yanayin inganci. kwalban ya ƙunshi 100 ml. A kowace rana (2.5 ml (50 saukad)) yana ba da 350 MG EPA da 700 MG DHA.
Wani man algae mai kwalba shine Omega-3 Vegan na Norsan. An haɗa jimlar 100 ml a nan. Ana bayyana adadin yau da kullun sama da 5 ml (= 1 tsp), amma kuma ya ƙunshi ƙarin fatty acid omega-3, don haka a ra'ayinmu, zaku iya ɗaukar rabin ko biyu bisa uku kawai. 5 ml ya ƙunshi 714 MG EPA da 1176 MG DHA.
Wadanne man algae ne ba a ba da shawarar ba?
Akwai kuma man kayan lambu mai arzikin omega-3 a kasuwa, wanda ya kunshi cakuda mai daban-daban - galibi wadannan man ALA ne kawai, wani lokacin kuma suna dauke da danyen man algae, amma galibi wadannan ba su isa su biya bukata ba. don DHA da EPA rufewa.
Abin takaici, yawancin man sunflower galibi ana hadawa a ciki, ta yadda a ko da yaushe a sami wadataccen sinadarin omega-6 wadanda ba a bukatar su da gaske saboda ka riga ka sha su a wani wuri, misali B. ta sauran mai dafa abinci a kicin ko ta hanyar. kayan da aka gama, abubuwan sha na shuka, kayan zaki, kayan gasa, da sauransu.
Daga man omega-3 Omega-3-Plus na Dr. Erasmus, alal misali, yakamata ku sha cokali 3 kullum (30 ml) don samun adadin omega-3 masu dacewa. Sai man linseed ya bada 13 g na ALA. Sauran man da ya ƙunshi kuma suna samar da 6 g na omega-6 fatty acids, don haka rabon shine 2:1. DHA da EPA ba a haɗa su kwata-kwata.
Wani mai omega-3 daga Dr. Erasmus shine omega-3 DHA (Zabin Udo). Baya ga man linseed, man sesame, man sunflower, da sauran man kayan lambu, yana kuma dauke da wasu man algae. Baya ga 6 g ALA a kowace cokali 2, yana dauke da 130 MG DHA kawai da 4 g omega-6 fatty acids.
A ra'ayinmu, waɗannan mai biyu na ƙarshe don haka ba a ba da shawarar ba, aƙalla ba don rufe buƙatar dogon sarkar omega-3 fatty acids.
Margarine kuma yana son ƙawata kansu da kalmar "Omega-3". A kowane hali, duba ainihin adadin omega-3 kuma musamman ma adadin DHA da EPA da ke ƙunshe. Ba sabon abu ba ne kawai don gano kawai, wanda sannan kuma suna tare da ƙarancin omega-6-omega-3.
Ana iya samun buƙatun omega-3 fatty acid cikin sauƙi a cikin vegan
Don haka ba lallai ba ne a cinye samfuran dabbobi idan kuna son rufe buƙatun kitse na omega-3. Hakanan yana yiwuwa tare da cin ganyayyaki kawai.
Idan kuna son sanin matsayin ku na omega-3, zaku iya auna shi sannan ku daidaita abincinku ko kayan abinci kamar yadda aka bayyana a sama.
Koyaya, auna ma'aunin omega-3 ba a ba da shawarar musamman ga masu cin ganyayyaki ba idan wannan zato ya tashi yanzu. Akasin haka, ya fi dacewa a yi tare da mutane (ko da kuwa abin da suke ci) masu fama da cututtuka na yau da kullum don ganin ko ya kamata a shigar da karin omega-3 fatty acid a cikin abinci ko ma a cikin magunguna don matsalolin lafiya. za a iya ragewa.
