Omega-3 mai - Yayi kyau ga zuciyar ku

Omega-3 fatty acids nau'ikan kitse ne na polyunsaturated. Muna buƙatar waɗannan ƙwayoyin don gina ƙwayoyin kwakwalwa da sauran muhimman ayyuka. Omega-3s suna taimakawa kiyaye zuciyar ka lafiya da kariya daga bugun jini. Hakanan suna taimakawa inganta lafiyar zuciyarku idan kuna da cutar zuciya.

Jikinka baya yin kitsen mai na omega-3 shi kadai. Kuna buƙatar samun su daga abincinku. Wasu kifaye sune mafi kyawun hanyoyin omega-3s. Hakanan zaka iya samun su daga abincin shuka.

Omega-3 mai mai ya kamata ya zama 5% zuwa 10% na yawan adadin kuzari.

Omega-3s suna da kyau ga zuciyar ku da jijiyoyin jini ta hanyoyi da dama.

• Suna rage triglycerides, wani nau'in kitse a cikin jininka.
• Suna rage haɗarin ɓarkewar bugun zuciya ba bisa ka'ida ba (arrhythmias).
• Suna rage saurin rubutun, wani abu wanda ya kunshi mai, cholesterol, da alli, wanda yake taurin jijiyoyinka da toshe su
• Suna taimakawa kaɗan rage saukar karfin jini.

Waɗannan lafiyayyun ƙwayoyi na iya taimakawa tare da ciwon daji, baƙin ciki, kumburi, da ADHD. Masana kiwon lafiya suna ci gaba da gano duk fa'idojin da ke tattare da mai na Omega-3.

Heartungiyar Zuciya ta Amurka (AHA) ta ba da shawarar cin aƙalla sau biyu a mako a cikin kifin mai wadataccen omega-3s. Yin aiki shine ogin 3.5 (gram 100), wanda ya fi girma fiye da littafin bincike. Man kifi mai arzikin omega-3s sun hada da:

• Kifi
• Mackerel
• Albacore tuna
• Kifi
• Sardines

Wasu kifin za a iya gurɓata su da sinadarin mercury da wasu sinadarai. Cin gurbataccen kifi na iya haifar da haɗarin lafiya ga yara ƙanana da mata masu ciki.

Idan kun damu game da mercury, zaku iya rage haɗarin kamuwa da ku ta hanyar cin kifi iri-iri.

Mata masu ciki da yara ya kamata su guji kifi mai yawan sanadaran mercury. Wadannan sun hada da:

• Katon kifi
• Shark
• Sarki mackerel
• Tilefish

Idan kana da shekaru ko manya, fa'idar cin kifi ta wuce duk wani hadari.

Kifin mai, kamar su kifin kifi da tuna, suna da nau'ikan omega-3s guda 2. Waɗannan sune EPA da DHA. Dukansu suna da fa'idodi kai tsaye ga zuciyar ku.

Kuna iya samun wani nau'in omega-3, ALA, a cikin wasu mai, kwayoyi, da tsire-tsire. ALA yana amfanar da zuciyar ku, amma ba kai tsaye kamar EPA da DHA ba. Har yanzu, cin goro, tsaba, da lafiyayyen mai da kifi na iya taimaka muku samun cikakken wadataccen lafiyayyen mai.

Tushen tsire-tsire na omega-3s sun haɗa da:

• Kayan flaxseeds na ƙasa da flaxseed oil
• Gyada
• Chia tsaba
• Man Canola da man waken soya
• Waken soya da tofu

A cikin dukkan abincin da ke cikin tsire-tsire, flaxseeds na ƙasa da mai flaxseed suna da mafi yawan adadin ALA. Kuna iya cin flaxseed na ƙasa akan granola ko a cikin smoothies. Man flaxseed yana da kyau a cikin gyaran salad.

Yawancin masana kiwon lafiya sun yarda cewa hanya mafi kyau don cin fa'idodin omega-3 shine daga abinci. Cikakken abinci yana dauke da sinadarai masu yawa banda omega-3s. Waɗannan duka suna aiki tare don kiyaye zuciyarka lafiya.

Idan kun riga kuna da cututtukan zuciya ko babban triglycerides, zaku iya fa'ida daga cinye yawancin mai mai omega-3. Yana iya zama da wahala a samu isasshen omega-3s ta hanyar abinci. Tambayi likitan ku idan shan ƙarin man mai na iya zama kyakkyawan ra'ayi.

Cholesterol - omega-3s; Atherosclerosis - omega-3s; Eningarfafa jijiyoyi - omega-3s; Ciwon jijiyoyin zuciya - omega-3s; Ciwon zuciya - omega-3s

• Omega-3 mai kitse

Hukumar Kula da Lafiya da Yanar gizo mai inganci. Omega-3 fatty acid da cututtukan zuciya da jijiyoyin jini: nazari na yau da kullun da aka sabunta. ውጤታማ healthcare.ahrq.gov/products/fatty-acids-cardiovascular-disease/research. An sabunta Afrilu 2018. An shiga Janairu 13, 2020.

Eckel RH, Jakicic JM, Ard JD, et al. Jagoran 2013 AHA / ACC game da gudanar da rayuwa don rage haɗarin zuciya da jijiyoyin jini: rahoto na Kwalejin Kwalejin Zuciya ta Amurka / Heartungiyar Heartungiyar Heartungiyar Zuciya ta Amurka a kan Ka'idodin Aiki. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. Hanyoyin abinci mai gina jiki tare da lafiya da cuta. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 202.

Mozaffarian D. Gina Jiki da cututtukan zuciya da cututtukan rayuwa. A cikin: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 49.

Ma'aikatar Aikin Gona ta Amurka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Abinci ga Amurkawa, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. An sabunta Disamba 2020. Iso ga Janairu 25, 2021.

• Abincin Abincin
• Yadda ake Rage Cholesterol da Abinci
• Yadda Ake Hana Cutar Zuciya