Ɗaya daga cikin manyan ƙalubale ga mai cin ganyayyaki da mai cin ganyayyaki shine samun daidaiton ma'auni na lafiyayyen kitse. Saboda yawan samfuran masana'antu, yana da sauƙin zama ƙasa a cikin mahimman fatty acids waɗanda ke cikin fatun omega-3.
Wannan gaskiya ne musamman ga mutanen da ke zaune a kasashe masu arziki, masu arzikin masana'antu. Abincinsu yawanci yana cike da "marasa kitse". Yawancin cututtuka masu lalacewa suna da alaƙa da nau'ikan da ba daidai ba da adadin kitse na abinci mara kyau.
Cin lafiyayyan mai yana rage haɗarin cututtukan zuciya, ciwon daji da ciwon sukari kuma yana ƙara mana damar yin rayuwa mai kyau. Kuma yana da sauƙi don samun omega-3 fatty acid daga abincinmu.
Omega-3 da omega-6 sune manyan nau'ikan nau'ikan fatty acid guda biyu (EFAs) waɗanda ke da mahimmanci ga lafiya mai kyau. Ba jikinmu ne ke samar da su ba kuma dole ne a samo su daga abinci ko kari. Omega-9 fats suna da mahimmanci ga lafiya, amma jiki zai iya samar da su da kansa.
Fatty acids suna da mahimmanci don aiki na juyayi, rigakafi, haifuwa da tsarin zuciya. Fatty acids suna shiga cikin samuwar membranes tantanin halitta da kuma shigar da abubuwan gina jiki cikin sel. Fatty acids suna da mahimmanci ga kowa da kowa, daga jarirai zuwa tsofaffi.
Amurkawa gabaɗaya suna da ƙarancin ƙwayar omega-3. Abin mamaki, masu cin ganyayyaki da masu cin ganyayyaki suna da rauni musamman ga ƙarancin omega-3 fatty acid. Ma'aikatar Kimiyyar Abinci a Jami'ar Ostiraliya ta nuna cewa masu cin ganyayyaki na yau da kullun suna da matakan omega-3 mafi girma a cikin jininsu fiye da masu cin ganyayyaki.
Wani binciken kuma, wanda aka gudanar a Cibiyar Nazarin Abinci a Slovakia, ya yi nazarin ƙungiyar yara masu shekaru 11-15 shekaru 3-4. Yara 10 sun kasance masu cin ganyayyaki lacto, 15 sun kasance masu cin ganyayyaki lacto-ovo kuma bakwai sun kasance masu cin ganyayyaki masu tsauri. An kwatanta aikin wannan rukuni da na rukuni na 19 omnivores. Yayin da masu cin ganyayyaki na lacto-ovo da omnivores ke da adadin omega-3 a cikin jininsu, masu cin ganyayyaki sun koma baya. Ƙungiyar vegan tana da ƙananan matakan omega-3 fiye da sauran.
A Amurka, inda yawanci ana samun omega-3s daga kifi da man flaxseed, yawancin masu cin ganyayyaki ba sa samun adadin omega-3 a cikin abincinsu. Rashin daidaituwa na omega-6s zai iya tarawa a cikin kyallen takarda na jiki, wanda, bisa ga binciken, zai iya haifar da cututtuka - ciwon zuciya da bugun jini, ciwon daji da arthritis.
Sauran nazarin sun nuna cewa omega-3 fatty acids na iya rage yawan amsawar kumburi, rage haɗarin cututtukan zuciya da ciwon daji.
Omega-3s suna da mahimmanci don ci gaban jijiya da hangen nesa mai kyau. Omega-3s sun fi mayar da hankali sosai a cikin kwakwalwa, suna taimakawa: ƙwaƙwalwar ajiya, aikin kwakwalwa, yanayi, koyo, tunani, fahimta da ci gaban kwakwalwa a cikin yara.
Omega-3s kuma suna taimakawa wajen magance yanayi kamar su ciwon sukari, arthritis, osteoporosis, high cholesterol, hauhawar jini, asma, konewa, matsalolin fata, rashin cin abinci, rashin lafiyar hormonal, da rashin lafiya.
Manyan omega-3s guda uku da muke samu daga abinci sune alpha-linolenic acid, eicosapentaenoic acid, da docosahexaenoic acid.
Eicosapentaenoic acid yana da alaƙa da rage haɗarin cututtukan zuciya da jijiyoyin jini da ingantaccen haɓakawa da aiki na tsarin juyayi da kwakwalwa. Jikinmu yana buƙatar canza omega-3s, amma wasu mutane na iya samun matsala tare da wannan jujjuyawar saboda abubuwan da suka shafi ilimin halittarsu.
Don samun eicosapentaenoic da docosahexaenoic acid, masu cin ganyayyaki ya kamata su mai da hankali ga ganye, cruciferous (kabeji) kayan lambu, walnuts, da spirulina.
Sauran hanyoyin abinci masu cin ganyayyaki suna ba da alpha-linolenic acid. Cokali ɗaya na man flaxseed a kowace rana ya isa ya samar da adadin alpha-linolenic acid da ake buƙata. Kwayoyin hemp, tsaba na kabewa, tsaba na sesame suma suna da kyau tushen alpha-linolenic acid. Kwayoyin Brazil, kwayoyin alkama, man alkama, man waken soya, da man canola suma sun ƙunshi adadi mai yawa na alpha-linolenic acid.
Babban nau'in omega-6 shine linoleic acid, wanda ke canzawa a cikin jiki zuwa gamma-linolenic acid. Yana ba da kariya ta dabi'a daga ci gaban cututtuka kamar ciwon daji, rheumatoid amosanin gabbai, eczema, psoriasis, ciwon sukari neuropathy da PMS.
Ko da yake yawancin Amirkawa suna cinye adadin omega-6 da bai dace ba, ba za a iya jujjuya shi zuwa gamma-linolenic acid ba saboda matsalolin rayuwa da ke da alaƙa da ciwon sukari, shan barasa, da wuce haddi mai fatty acid a cikin abinci da aka sarrafa, shan taba, damuwa, da cututtuka.
Kawar da waɗannan abubuwan ya zama dole don kiyaye lafiya da jin daɗin rayuwa. Ta hanyar shan man primrose na yamma, man borage, da capsules mai iri na blackcurrant, zaku iya ƙara tushen abincin gamma-linolenic acid da aka jera a ƙasa. Yanayin kawai zai iya daidaita omega-6 da omega-3 fatty acid don haka daidai a cikin abinci kamar tsaba flax, tsaba hemp, tsaba sunflower, da innabi. Tushen abinci na omega-6 fatty acids sun haɗa da pistachios, man zaitun, man ƙirji, da zaitun.
Yawancin man da muke amfani da su wajen dafa abinci sun ƙunshi linoleic acid, wanda ke haifar da rashin daidaituwa a cikin rabon kitse a jikinmu. Don guje wa yawan cin omega-6 fatty acids, rage yawan cin mai mai da aka sarrafa da sarrafa abinci, sannan karanta takalmi.
Omega-9 fatty acids sun ƙunshi monounsaturated oleic acid, wato, suna da tasiri mai kyau akan rage haɗarin cututtukan zuciya da jijiyoyin jini, atherosclerosis da ciwon daji. Cokali 1-2 na man zaitun kullum hanya ce mai kyau don samun omega-9 fatty acid a cikin abincin ku.
Sauran abincin da ke da albarkatun mai omega-9 su ne: zaitun, avocados da pistachios, gyada, almonds, sesame, pecans da hazelnuts.
Omega-3s da omega-6s suna da hannu a cikin matakai masu yawa na rayuwa, kuma dole ne a ba su cikin ma'auni daidai don aikin lafiya na jiki. Lokacin da omega-3 fatty acid ya yi karanci kuma omega-6 ya yi yawa, yana haifar da cututtuka masu kumburi. Abin takaici, mutane da yawa suna fama da kumburi na kullum saboda rashin omega-3 fatty acids da kuma yawan omega-6s. Wannan rashin daidaituwa yana da sakamako na bala'i na dogon lokaci kamar cututtukan zuciya, ciwon daji, ciwon sukari, bugun jini, arthritis, da cututtukan autoimmune.
Daidaitaccen rabo na omega-3 zuwa omega-6 shine tsakanin 1: 1 da 1: 4. Abincin Amirka na yau da kullum zai iya ƙunsar 10 zuwa 30 fiye da omega-6s fiye da omega-3s. Wannan shi ne saboda cin naman sa, naman alade da kaji, da kuma yawan man fetur na omega-6 polyunsaturated da ake amfani da su a gidajen cin abinci mai sauri, da kuma sarrafa abinci.
Don hana ƙarancin fatty acid, masu cin ganyayyaki ya kamata su yi hankali don samun alpha-linolenic acid daga abinci ko kari. Ana ba da shawarar mata masu cin ganyayyaki su ɗauki miligram 1800-4400 na alpha-linolenic acid kowace rana, kuma maza masu cin ganyayyaki - 2250-5300 milligrams. Tushen kayan cin ganyayyaki na alpha-linolenic acid: man flaxseed, kayan waken soya, man waken soya, hemp da man canola. Waɗannan su ne mafi yawan tushen tushen omega-3s.