Abinci mai wadataccen Omega 3
Wadatacce
- Tebur na abinci mai wadataccen omega 3
- Fa'idodin Omega 3
- Nagari kullum na omega 3
- Abincin da aka wadata da omega 3
Abincin da ke cike da omega 3 yana da kyau kwarai da gaske don aiki mai kyau na kwakwalwa kuma saboda haka ana iya amfani dashi don haɓaka ƙwaƙwalwar ajiya, kasancewa mai dacewa ga karatu da aiki. Koyaya, ana iya amfani da waɗannan abincin azaman maganin warkewa don ɓacin rai har ma a cikin maganin kumburi na yau da kullun, kamar su tendonitis. Duba ƙarin a Omega 3 don magance baƙin ciki.
Omega 3 yana da sauƙin samu a cikin kifi, amma mafi girman nitsuwarsa shine a cikin fatar kifin kuma, sabili da haka, bai kamata a cire shi ba. Don tabbatar da kasancewar omega 3 yana da mahimmanci cewa ba a dafa abinci a yanayin zafi mai yawa, kuma ba a soya shi.
Tebur na abinci mai wadataccen omega 3
Tebur mai zuwa yana dauke da wasu misalai na abinci masu wadataccen omega 3 tare da adadin su.
| Abinci | Rabon | Yawa a cikin omega 3 | Makamashi |
| Sardine | 100 g | 3.3 g | 124 adadin kuzari |
| Ganyayyaki | 100 g | 1.6 g | 230 adadin kuzari |
| Kifi | 100 g | 1.4 g | 211 adadin kuzari |
| Kifin Tuna | 100 g | 0.5 g | 146 adadin kuzari |
| Chia tsaba | 28 g | 5.06 g | 127 adadin kuzari |
| 'Ya'yan flax | 20 g | 1.6 g | 103 adadin kuzari |
| Kwayoyi | 28 g | 2.6 g | 198 adadin kuzari |
Fa'idodin Omega 3
Daga cikin fa'idodin omega 3 zamu iya ambata:
- Rage rashin jin daɗin PMS;
- Vorarin ƙwaƙwalwar ajiya;
- Starfafa kwakwalwa. Duba: Omega 3 ya inganta koyo.
- Yaƙi baƙin ciki;
- Yaki da cututtuka masu kumburi;
- Rage haɗarin cutar cututtukan zuciya;
- Choananan cholesterol;
- Inganta karfin karatun yara;
- Inganta wasan kwaikwayon manyan 'yan wasa masu gasa;
- Taimaka wajan yaƙi da cutar sanyin ƙashi, ta hanyar ƙara shan alli;
- Rage tsananin cutar asma;
- Taimaka wajan yaƙi da ciwon sukari
Omega 3 ya kasu kashi biyu, daya doguwar sarkar dayan kuma gajeriyar sarkar, wacce akafi so don cin abincin dan adam, saboda karfin da take da shi a jiki, shine doguwar sarkar omega 3 kuma ana samun hakan ne a cikin kifi daga ruwa mai zurfi, kamar kamar wadanda aka ambata a sama.
Duba waɗannan nasihun a cikin bidiyo mai zuwa:
Nagari kullum na omega 3
Halin yau da kullun na omega 3 ya bambanta gwargwadon shekaru, kamar yadda aka nuna a tebur mai zuwa:
| Yawan shekaru | Yawan omega 3 da ake buƙata |
| Baby har zuwa shekara 1 | 0.5 g kowace rana |
| Tsakanin shekara 1 zuwa 3 | 40 MG kowace rana |
| Tsakanin shekara 4 zuwa 8 | 55 MG kowace rana |
| Tsakanin shekara 9 zuwa 13 | 70 MG kowace rana |
| Tsakanin shekara 14 zuwa 18 | 125 MG kowace rana |
| Manya Maza | 160 MG kowace rana |
| Matan manya | 90 MG kowace rana |
| Mata masu ciki | 115 MG kowace rana |
Duba misali na menu na kwanaki 3 tare da abinci mai wadataccen wannan abincin.
Abincin da aka wadata da omega 3
Ana iya samun abinci kamar su man shanu, madara, ƙwai da kuma burodi a sigar da aka wadata da omega 3, kuma hanya ce mai kyau don ƙara yawan amfani da wannan sinadarin na anti-inflammatory.
Koyaya, inganci da yawa na omega 3 a cikin waɗannan abincin har yanzu ƙanana ne, kuma yana da mahimmanci a kula da cin abincin da yake da wadataccen wadataccen wannan sinadarin, kamar kifin kifi, sardines, tuna, flaxseed da chia, waɗanda ya kamata a cinye aƙalla sau biyu a mako.
Bugu da kari, zai yiwu kuma a yi amfani da sinadarin omega 3 a cikin kwantena, wanda ya fi dacewa a sha bisa shawarar likitan abinci ko likita.
Baya ga shan omega 3, ga kuma nasihu 4 don kara kyau cholesterol.
Sababbin Labaran
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