Tabbas kun riga kun ji Omega 3, waɗannan kyawawan kitsen mai masu ƙima sosai waɗanda ke kare tsarin jijiyoyin jini. Suna da matukar mahimmanci yayin daukar ciki don tabbatar da ingantaccen ɗiyanku. Amma menene ainihin ana amfani da su kuma a ina za a same su?

Alpha-linolenic acid shine Omega-3 fatty acid wanda, kamar Omega-6 fatty acid, galibi ana kiransa "mai mai kyau" saboda amfani da shi yana hana rigakafin cututtukan zuciya.

Ana ƙara nuna fa'idar Omega-3 a cikin mata masu juna biyu. Waɗannan lipids suna ba da gudummawa ga lafiyar mata masu juna biyu da na jariransu:

• A cikin uwaye, kyakkyawan yanayin Omega-3 yana taimaka musu su riƙe ɗabi'a mai kyau a duk lokacin ciki da ma bayan haihuwa. Bincike mai zurfi ya nuna cewa matan da ke cinye mafi yawan Omega-3 ba sa shan wahala sosai daga bayan haihuwar '' blues ''. Bugu da ƙari, wata ƙungiya daga Jami'ar Kansas ta gano cewa yawan cin kwai da aka wadata a cikin Omega-3 (kaji da aka ciyar da tsaba na flax) zai ƙara tsawon lokacin ciki da kwanaki 6 a matsakaita. Wannan bayanai ne masu ban sha'awa sosai don gujewa haihuwar haihuwa lokacin da ciki ke cikin haɗari.
• A cikin jarirai: wasu Omega-3s sun zama dole don ci gaban tayin, suna shiga cikin haɓaka ƙwayoyin sel na retina kuma suna da mahimmanci don ingantaccen ci gaban jijiya. Su ne DHA da EPA. Wadannan Omega-3s suma suna taimakawa garkuwar jikin jariri, ta haka yana inganta juriyarsa ga cututtuka.

Don haka, don tabbatar da haɓakarsa, tayi yana buƙatar karɓar waɗannan Omega-3s ta wurin mahaifa.

Daga tsakiyar sati na uku na ciki, ana sanya tsarin juyayi na tayi. Daga can, kwakwalwar tayi tana tasowa cikin hanzari: ana samar da dubun biliyoyin sel neuronal a cikin 'yan watanni. Koyaya, wasu acid mai mai Omega-3, DHA, wanda kuma ake kira acid “cervonic”, shine ke haifar da membrane na kwakwalwa kuma yana da matukar mahimmanci ga samuwar neurons. Suna kuma shiga cikin jigilar glucose a cikin kwakwalwa.

Bayan haka, a cikin watanni uku na ƙarshe na ciki, haɓaka kwakwalwar jariri yana da ban sha'awa: yana ƙaruwa sau 3 zuwa 5. Koyaya, a nan kuma DHA tana taka muhimmiyar rawa saboda shine babban ƙwaƙwalwar ƙwaƙwalwar tayin.

A lokacin haihuwa, kwakwalwar jariri ta ƙunshi 60% lipids kuma tana auna kusan 300 g. Zai ci gaba da haɓaka cikin sauri cikin shekaru biyu na farko na rayuwa.

Don biyan buƙatun jariri tun farkon ɗaukar ciki, abin da zai dace shi ne a fara ƙara yawan amfani da mahimmin kitse da zaran sha'awar ɗaukar yaro.

Omega-3s sunada kitse na musamman, saboda jikin mutum baya iya hada su. Don haka dole ne a basu abinci. Yayin daukar ciki, yana da matukar mahimmanci don tabbatar da cewa kuna cin abincin da ke tushen Omega-3, a kai a kai kuma isasshe don tabbatar da ingantaccen ci gaban jijiyoyin jariri da balaga na gani.

 A Faransa, halayen abinci game da mai mai yawa sun canza sosai godiya ga kamfen ɗin bayanai. Yawan amfani da kitse mai inganci ya ƙaru ƙwarai domin rigakafin cututtukan zuciya. Yayin da raunin Omega-6 ba kasafai yake faruwa ba, mata da yawa ba sa samun isasshen Omega-3s.

Koyaya, don samun isasshen matakan Omega-3 da DHA, zai wadatar da cin kashi biyu na kifi a mako, gami da aƙalla kifin mai guda ɗaya (salmon, tuna, da sauransu), yayin kiyaye daidaitaccen abinci da canza adadin. mai:

• Man da ya fi arziki a cikin Omega-3

Game da mai, yana da kyau a fifita mai mai sanyi mai sanyi, mai wadatar Omega-3. Man fetur na Perilla shine mafi wadataccen man kayan lambu a cikin Omega-3 a duniya (65%), mai na Capeline (45%), mai Nigella (23%), hemp (20%), man goro (13%), man rapeseed ko man canola (9%) da kuma waken soya (8%). Linseed oil a nata ɓangaren ya ƙunshi fiye da 50% Omega-3 amma yakamata a cinye ta cikin mata masu juna biyu ko masu shayarwa (amma har da yara da matasa) saboda abubuwan da ke cikin lignans waɗanda suke phytoestrogens. .

shawarwarin: don kawo daidaituwa a cikin mahimmin kitse mai kitse, Omega-3 / Omega-6, manufa shine a cinye cokali 2 a kowace rana na cakuda man zaitun-mai mai ƙima a cikin Omega-3 (duba jerin da ke sama).

Wasu abinci, mahimmin tushen Omega 3

• Kifin mai - ya fi son ƙananan kifaye don gujewa tarawar mercury: ƙananan kifaye irin su herring, mackerel, sardines sabo, kifi, eel ko anchovies, pollack, tafin kafa, cod, perch, mullet, raƙuman ruwa ko jan mullet, hake, whiting, dab, da dai sauransu Mafi yawan kifaye a haƙiƙa su ne masu arziki a cikin Omega-3.
• Abincin teku: kawa (dafa) musamman
• Kwai kaza da aka ci da flax
• Kwayoyi: kwayoyi musamman, amma kuma almonds, hazelnuts, pistachios, cashews

shawarwarin: muna ba da shawarar cin kifi sau biyu a mako, gami da kifin mai. Don kifaye, yana da kyau a fifita kifin daji (sardines da mackerel misali) waɗanda suka fi wadatar albarkatun mai na Omega-3.

A matsayin tunatarwa, kifin kifi, kamar yadda aka gabatar a cikin nau'in sushi ko ceviche, yana da ƙarfin gwiwa yayin daukar ciki don gujewa haɗarin guba na abinci da parasitosis.

Koyaya, idan kun damu da rashin cin isasshen Omega-3, zaku iya magana da likitan ku ko likitan kantin magani, don ya iya jagorantar ku zuwa ingantaccen abinci mai inganci, dangane da man kifi.

Breakfast

• Abin sha mai zafi: jiko, kofi da aka rage ko shayi mai kafewa. (Don nau'ikan kofi da shayi, yana da kyau a tafi da abinci)
• Gurasar hatsi cikakke
• Shanu, tumaki ko yogurt na akuya
• Fresh ruwan 'ya'yan itace ko dukan' ya'yan itace
• 10 almonds

abincin rana

• Masarar masara tare da kwayoyi
• Dressing dauke da 1 tbsp. da s. na cakuda man zaitun da mai mai yawa a cikin Omega-3 (perilla, camelina, nigella, hemp, walnuts, rapeseed, waken soya), na tilas: mustard)
• Herring fillet ko sardines
• Da alama kamar fondue tare da tsaba
• dankali
• 'Ya'yan itace na yanayi

Dinner

• Mixed salad: tumatir, namomin kaza, shinkafa, 2 ƙwai kaza mai cin flax, barkono marinated, sundried tumatir
• Dressing dauke da 1 tbsp. da s. na cakuda man zaitun da mai da ke cikin Omega-3 (perilla, camellia, nigella, hemp, goro, rapeseed, waken soya), na zaɓi: mustard)
• Shanu, tumaki ko yogurt akuya da lemo
• Sorbet (2 scoops) ko kopin 'ya'yan itacen yanayi + almonds da aka niƙa

Lura: a cikin mai, abinci mai wadatar Omega-3