John Myers
Omega-3 fatty acids ayaa lagama maarmaan u ah caafimaadkeena. Ku dhawaad qof kastaa wuu ogyahay taas hadda. Mar kale iyo marar badan, si kastaba ha ahaatee, warbixinnada ayaa wareegaya iyagoo sheeganaya in omega-3 fatty acids aysan qiimo lahayn sida ugu fiican. Natiijadu: qofna ma garanayo waxa saxda ah mar dambe. Qofna mar dambe ma garanayo waxa run ahaantii caafimaad qaba iyo waxa aan ahayn.
Yaraanta omega-3 fatty acid waxay kor u qaadaa caabuq dabadheeraad ah
Omega-3 fatty acids waa asiidh dufanka lagama maarmaanka ah. Taas macneheedu waa in aan la soo galno cuntadayada. Haddii kale, waxaan horumarin doonaa yaraanta u dhiganta, taas oo ka muuqan karta dhammaan noocyada calaamadaha - gaar ahaan bararka joogtada ah.
Si kastaba ha ahaatee, bararka joogtada ah ayaa loo arkaa inuu yahay sababta ugu weyn ee cudurro badan oo hab-nololeedka ah, sida tusaale ahaan B. Arthritis, periodontitis, iyo Hashimoto's thyroiditis.
Hadda waxa xitaa loo malaynayaa in cudurrada kale ay sidoo kale ku xidhan yihiin caabuq dabadheeraad ah, tusaale ahaan sida sonkorowga, arteriosclerosis, tinnitus, neefta, sclerosis badan iyo sidoo kale Alzheimers, Parkinson, iyo noocyada kala duwan ee kansarka.
Tallaabooyinka ka hortagga bararka - oo ay ku jiraan cunto ka hortagga bararka oo leh omega-3 fatty acids oo ku filan - sidaas darteed waxay muhiimad weyn u leeyihiin daaweynta iyo ka hortagga dhibaatooyinkan caafimaad labadaba.
Omega-3 fatty acids waxaa laga heli karaa, tusaale ahaan, saliid linseed tayo sare leh, saliid hemp, chia abuurka, iyo, dabcan, kalluunka badda saliidda ah.
Midkoodna cuntooyinkan kuma laha meelo badan cuntada casriga ah ee maanta. Saliida linseed iyo hemp waxaa isticmaala oo kaliya dadka u dhuun daloola nafaqada caafimaadka leh, si dhib leh qofna uma garanayo iniinaha chia iyo wakhtiyada cabsida dufanka ee baahsan, dadka intooda badan waa dhif inay cunaan kalluunka saliidda leh.
Sababtoo ah xaddi badan oo omega-6 fatty acids ayaa isla mar la wada cunaa, dad badan ayaa la ildaran isku dheelitir la'aanta aashitada dufanka leh, taas oo muujin karta dhibaatooyin caafimaad oo gaar ah, oo ay ku jiraan u janjeera caabuqa joogtada ah ee kor lagu sharaxay.
Omega-3 fatty acids iyo saamayntooda ilaalinta
Haddii aad kordhiso saamiga omega-3 fatty acids ee cuntada oo aad yarayso omega-6 fatty acids, waayo-aragnimadu waxay muujisay in isbeddello wanaagsan la arki karo dhowr toddobaad ka dib, tusaale B. hoos u dhigista cabashooyinka lafaha.
Heerarka sare ee omega-3 waxa kale oo uu yarayn karaa khatarta ah in aad u dhintaan dhibaatada wadnaha iyo in uu ku dhaco istaroog ischaemic ah.
Waallida iyo Alzheimers waxay sidoo kale si tartiib tartiib ah ugu koraan dadka leh heerarka sare ee omega-3.
Tani waxay yaraynaysaa halista dhalmada dhicis ah xilliga uurka, korriinka maskaxda ee ilmaha ayaa ah mid aad u wanaagsan iyo niyad-jabka dhalmada ka dib ayaa si yar u dhaca.
Carruurta hooyadood isticmaashay asiidhka dufanka leh ee omega-3 intii ay uurka lahaayeen waxay heleen wax ka sarreeya tijaabooyinka sirdoonka markay da'doodu ahayd 4 jir.
Intaa waxaa dheer, qiimaha omega-3 oo aad uga hooseeya ayaa laga helay carruurta iyo dhallinta qaangaarka ah ee la soo deristay xanuunnada feejignaanta ama cilladaha firfircoonida (ADHD).
Shakiga ku saabsan omega-3 fatty acids ma xaqbaa?
Asiidhada dufanka leh ee omega-3 waxay asal ahaan aad ugu fiican tahay caafimaadka waana in hubaal lagu daraa cuntada maalinlaha ah iyadoo loo eegayo saamiga saxda ah ee omega-6 fatty acids (tusaale 1:5). Saxaafaddu ilaa hadda isku fikrad bay ahaayeen. Markaa waa wakhti fiican - waxay u muuqataa - in la keeno jahwareer yar ciyaarta.
Tusaale ahaan, warbixinnada qaar ayaa hadda soo xiganaya daraasad Nederlaan ah, taas oo hadda su'aal ka keenaysa saameynta caafimaad ee wanaagsan ee omega-3 fatty acids.
Daraasadda su'aasha ah, saynisyahano Dutch ah ayaa baaray koox maaddooyin tijaabo ah muddo ka badan seddex sano si ay u go'aamiyaan in omega-3 fatty acids ay yareyn karto khatarta wadne xanuunka iyo in kale. Waxay ku yimaadeen gabagabada in omega-3 fatty acids aysan awoodin.
Omega-3 fatty acids waxay waxtar u leeyihiin oo kaliya cuntooyinka dabiiciga ah
Had iyo jeer waa wax xiiso leh in la eego koorsada saxda ah ee daraasadda marka ay jiraan natiijooyin waxbarasho oo qariib ah. Bal eeg, maadooyinka Nederlaanku may qaadan saliid flaxseed tayo sare leh, saliid krill, ama xitaa kaabsal saliideedka kalluunka intii lagu jiray daraasadda saddexda sano ah.
Kii ugu liitay wuxuu cuni jiray margarine maalin kasta saddex sano. Margarine waxaa lagu hodmay oo kaliya omega-3 fatty acids. Iyo, yaabka yaabkiis, dadkani ma ayan la kulmin hoos u dhaca khatarta wadno-qabadka.
Ciwaanka si degdeg ah ayaa loo qoray (omega-3 fatty acids uma fiicna sidii hore loo maleeyay). Dareenku wuxuu ahaa mid qumman, tirooyinka wareegga waa la badbaadiyay, dadkuna way wareereen.
Omega-3 fatty acids aan macno lahayn oo ku jira margarine
Laakiin si dhib leh qofna ma oga in margarine loo isticmaalay daraasadda.
Si kastaba ha noqotee, iyadoo ku xiran nooca margarine, margarine wuxuu si weyn u kordhin karaa khatarta cudurada wadnaha.
Tusaale ahaan, daraasad la sameeyay dhowr sano ka hor ayaa lagu ogaaday in haweenka cunay afar qaado ama in ka badan oo margarine ah maalintii ay 50 boqolkiiba u dhowdahay inay ku dhacaan cudurrada wadnaha iyo xididdada dhiigga marka loo eego haweenka isticmaala wax ka yar hal qaado oo margarine ah bishii.
Haddaba miyayna u badan tahay in omega-3 fatty acids ay ka hortagto ama ka hortagto cudurrada wadnaha iyo xididdada dhiigga? Laakiin saameyntan togan miyay baabi'isay margarine ee daraasadda la sheegay?
Dhanka kale, waxaan ognahay in qaadashada joogtada ah ee saliidda liinta, saliidda hemp, saliidda krill, saliidda kalluunka, ama si fudud isticmaalka joogtada ah ee kalluunka dufanka leh ama abuurka chia ay aad u caafimaad badan tahay oo ay saameyn togan ku leedahay caafimaadka (wadnaha).
Markaa waxa ay sidoo kale noqon kartaa in omega-3 fatty acids kaliya aanay shaqayn marka la go'doomiyo, laakiin waxa ay shaqeeyaan marka la isticmaalo iyada oo lala kaashanayo dhammaan maaddooyinka kale ee faa'iidada leh ee saliidda iyo dufanka hoos ku taxan.
Ilaha omega-3 fatty acid ee awoodda leh
Haddaba haddii aad rabto in aad u wanaagsanaato caafimaadkaaga oo aad doonayso in aad u qaadato omega-3 fatty acids ujeedadaas, waa in aanad ku samayn cuntooyinka lagu xoojiyey omega-3 fatty acids, laakiin la raac cuntooyinka soo socda oo dabiici ahaan qani ku ah. omega-3 fatty acids. 3 acids fatty waa:
- Saliid linseed cusub oo tayo sare leh ama linseed
- saliid hemp ama abuur hemp
- abuurka chia
Abuurka waa in MAR WALBA la cunaa dhulka si loo siiyo omega-3 fatty acids, haddii kale, iniinaha ayaa laga soo dayn doonaa iyada oo aan isbeddelin saxarada, taas oo kor u qaadeysa dheefshiidka, laakiin haddii kale saameyn yar.
Ilaha omega-3 ee la sheegay hadda waxa ku jira omega-3 fatty acid alfa-linolenic acid oo silsilad gaaban ah. Inkasta oo tani ay sidoo kale leedahay hawlo badan oo muhiim ah oo jirka ah, ma laha saameyn la mid ah tan omega-3 fatty acids (DHA/EPA) ee silsiladda dheer. Sidaa darteed, waa in sidoo kale isha lagu hayaa sahayda asiidhkan dufanka leh.
Hadda alfa-linolenic acid ee jidhka ku jira waxa loo rogi karaa silsilad dheer oo omega-3 fatty acids. Si kastaba ha ahaatee, heerka beddelka inta badan waa mid hooseeya oo maaha mid isku mid ah qof kasta, sababtoo ah waxay ku xiran tahay arrimo kala duwan.
Ilaha omega-3 ee badbaado leh, oo leh DHA iyo EPA, waa saliid algae ah, gaar ahaan, kaabsoosha saliidda algae Omega-3 forte ee dabiiciga ah ee waxtarka leh, maadaama kuwani ay sidoo kale ka kooban yihiin qiyaaso maalinle ah oo DHA/EPA ah.
