Daga cikin kitsen polyunsaturated, Omega 3 tabbas shine mafi amfani ga jiki. Masanin ilimin abinci mai gina jiki Oleg Vladimirov ya gaya mana dalilin da yasa hakan yake.
Omega 3 cakude ne na 11 polyunsaturated fatty acids, manyan su ne linolenic acid, eicosapentaenoic acid, da docosahexaenoic acid. A baya a cikin shekaru talatin na karni na ashirin, masana kimiyya sun gano cewa Omega-3s wajibi ne don ci gaba da ci gaba na al'ada, kuma kadan daga baya, nazarin 'yan asalin Greenland na Greenland ya tabbatar da cewa Eskimos, ko, kamar yadda suke kira kansu, Inuit. Kada ku sha wahala daga cututtukan zuciya da jijiyoyin jini da atherosclerosis, suna da kwanciyar hankali da hauhawar jini da bugun jini daidai saboda abincin su ya ƙunshi kusan kifin mai ƙima.
Har zuwa yau, an tabbatar da cewa Omega 3, ta hanyar rage dankon jini mai yawa, yana rage haɗarin bunkasa cututtukan zuciya, yana ƙara haɓakar hormones da prostaglandins anti-mai kumburi, yana haɓaka metabolism kuma yana hana shigar da mai a cikin jiki, kuma shine. Har ila yau wajibi ne don ci gaba na al'ada da aiki na kwakwalwa, idanu, da jijiyoyi. Domin lafiyar kwakwalwarmu, kitse na wannan group yana da matukar muhimmanci, domin ita kanta tana dauke da kitse kashi 60%, kuma mafi yawan wadannan kaso na Omega 3 ne kawai, idan ba su isa abinci ba, sai a maye gurbinsu da wasu kitse, kamar wanda sakamakon haka aikin sel na kwakwalwa yana da wahala kuma, sakamakon haka, tunaninmu yana rasa haske, kuma ƙwaƙwalwar ajiya ta lalace. Masana sun ba da shawarar ƙara adadin Omega 3 a cikin abinci kuma don gyara damuwa, damuwa, da damuwa.
Mafi kyawun tushen Omega 3 sune samfuran ruwa, irin su kifaye masu kitse da kitse, crustaceans. Ka tuna cewa za su iya zama kyakkyawan tushe idan an kama su a cikin yanayin yanayi a cikin tekun arewa, kuma ba a girma a gona ba. Kar ka manta game da yawan adadin mercury a cikin abincin teku da kifi na teku. Don haka, Jafanawa sun yi imanin cewa idan kun ci kawai tuna tuna da kuka fi so na 'yan watanni, to zaku iya cire gaba ɗaya mercury da aka samu a wannan lokacin daga jiki kawai a cikin shekaru biyun. Shawarwari na yau da kullun shine a ci kifi da abincin teku sau biyu zuwa uku a mako, kuma ga matsalolin lafiya da ke sama - har sau biyar. Zai fi kyau a ci sabon kifi, amma akwai fa'idodi da yawa daga kifin gwangwani a cikin mai.
Sauran hanyoyin samun Omega 3 su ne irin flaxseed da sesame tsaba da mai, man canola, goro, tofu, da koren kayan lambu. Sesame ya ƙunshi adadi mai yawa na calcium mai narkewa cikin sauƙi. Ana niƙa irir flax da kyau, domin jiki yana samun fiber mai amfani. Man flaxseed yana da amfani kawai idan an danna sanyi - a matsayin suturar abinci mai sanyi, saboda lokacin zafi, ana samun abubuwa masu guba a cikinsa (wannan kuma yana faruwa lokacin da aka adana shi a cikin haske).
Domin samun adadin da ake bukata na Omega 3, babba yana bukatar ya ci kusan g 70 na salmon a rana, ko cokali daya na 'ya'yan flaxseed sabo, ko har guda goma na goro mara gasasshen, ko 100 g na kifi gwangwani.