Omega-3 fatty acids rukuni ne na mai guda uku: alpha-linolenic acid (ALA), docosahexanoic acid (DHA) da eicosapentaenoic acid (EPA), waɗanda ke da mahimmanci don aiki mai aiki na kwakwalwa, jijiyoyin jini, tsarin rigakafi da tsarin haihuwa, da kuma lafiya. yanayin fata, gashi da farce. Omega-3 fatty acids ba sa haɗewa a jikin ɗan adam, don haka dole ne mu sanya abinci mai wadataccen kitse a cikin abincinmu na yau da kullun. Me yasa omega-3 fatty acids ke da amfani, kuma me yasa suke da mahimmanci ga lafiyar mu? • Omega-3 fatty acids wani muhimmin tsarin tsarin kwayoyin halitta ne, kuma yawancin matakai a cikin jikin mutum sun dogara ne akan kaddarorin membranes: canja wurin sigina daga kwayar jijiyoyi zuwa wani, ingancin zuciya da kwakwalwa. • Wadannan acid suna kula da sautin jini, daidaita karfin jini. • Yana taimakawa rage matakan jini na triglycerides da low-density lipoprotein (LDL), abin da ake kira "mummunan" cholesterol. Mallakar aikin anti-mai kumburi - rage jinkirin samuwar atherosclerotic plaques a cikin tasoshin kuma yana hana zubar jini. • Ƙara rigakafi, inganta abun da ke ciki da yanayin ƙwayoyin mucous, kashe rashin lafiyan halayen. • Abu mafi mahimmanci wanda ya ɗaukaka Omega-3 - ikon hana ciwon daji. Alamomin rashin Omega-3 acid a cikin jiki:
- haɗin gwiwa;
- gajiya;
- peeling da itching na fata;
- gashi mai karye da kusoshi;
- bayyanar dandruff;
- rashin iya tattarawa.
Alamomin wuce haddi na Omega-3 a cikin jiki:
- rage saukar karfin jini;
- faruwar zubar jini;
- zawo.
Abincin shuka mai dauke da omega-3 fatty acid: • tsaba flax na ƙasa da man linseed; Man fetur na linseed yana da ɗanɗano mai ɗaci. Daci mai daci na man fetur yana nuna cewa ya fara lalacewa - irin wannan man ba shi da daraja a ci. • tsaba na hemp da man hemp; • tsaba chia; • gyada da man goro; • kabewa, man kabewa da tsaba na kabewa; • Purslane zakara ne a cikin abun ciki na omega-3 acid a cikin ganyen ganye. Matsakaicin abincin yau da kullun na Omega-3 fatty acids: ga mata - 1,6 g; ga maza - 2 g. Tare da irin wannan adadin, dukkanin ƙwayoyin jiki suna aiki yadda ya kamata kuma suna ba da jiki da abubuwan gina jiki. Idan kun ci cokali ɗaya na tsaba flax na ƙasa kowace safiya (misali, ƙara su zuwa hatsi ko santsi), zaku iya daina tunanin rashin Omega-3 acid a cikin jiki. Duk da haka, ga mutanen da ke da karuwar bukatar omega-3 fatty acids, likitoci sun ba da shawarar shan abubuwan omega-3, tun da wannan buƙatar yana da wuyar saduwa daga tushen shuka. Kariyar abinci mai gina jiki Omega-3 shine mafita mai kyau ga waɗanda ke fama da atherosclerosis, hauhawar jini, cututtukan autoimmune, cututtukan depressive, fama da bugun jini ko bugun jini. Ku ci daidai kuma ku kasance lafiya! Source: myvega.com Fassarar: Lakshmi