Omega 3 a cikin ciki: fa'ida da yadda ake cinyewa
Wadatacce
- Babban fa'idodi
- Yaushe za a sha karin omega 3 a ciki
- Inda zaka sami omega 3 da yadda zaka ci
- Abincin da ke cike da omega 3
Amfani da omega 3 a kullum yayin daukar ciki na iya samar da fa'idodi da yawa ga jariri da mahaifiyarsa, saboda wannan sinadarin na inganta kwakwalwar jariri da ci gaban gani, baya ga rage barazanar da mata ke fuskanta na rashin ciki yayin ciki da sauran matsaloli.
Wannan saboda omega 3 yana yin ayyuka da yawa a cikin jiki, kamar safarar oxygen, ajiyar makamashi, daidaitawar hawan jini da kumburin jiki da amsawar rashin lafiyan, ban da aiki a cikin aikin coagulation.
Wasu abinci masu wadata a wannan sinadarin shine kifin kifi, tuna da sardines, duk da haka akwai kari a cikin capsules har ma da sinadarai masu yawa na ciki wadanda tuni sun haɗa da omega 3 a cikin kayan.
Babban fa'idodi
Babban amfanin shan omega 3 yayin daukar ciki sune:
- Rage haɗarin haihuwa da wuri, tunda wannan sinadarin na taimakawa wajen daidaita sinadarin prostaglandins, wadanda abubuwa ne wadanda suka hadu da haihuwar wuri-wuri;
- Sa jariri ya zama mai wayo, saboda wannan asid acid shine muhimmin abu a samuwar kwakwalwar yaro da kuma tsarin jijiyar wuya, akasari daga watanni biyu na ciki da cikin shekaru masu zuwa;
- Voraunar lafiyar lafiyar jariri, saboda wannan sinadarin yana tattare ne a cikin kwayar ido, yana da mahimmanci ga kyakkyawan ci gaban hangen nesa;
- Rage haɗarin asma a cikin jariri, ana nuna shi musamman ga matan da ke da wannan nau'in rashin lafiyan a cikin iyali;
- Rage haɗarin cutar pre-eclampsia, saboda yana da abubuwan kare kumburi wadanda ke taimakawa fadada magudanan jini da inganta wurare dabam dabam;
- Rage haɗarin baƙin ciki bayan haihuwa, saboda iyaye mata kan sauya yawancin wadannan mayuka masu muhimmaci ga jariri wanda jiki ba ya samarwa kuma suke bukatar a sha a cikin abincin. Levelsananan matakan omega 3 na iya haɓaka halin rashin ciki ko matsalar ƙwaƙwalwar ajiya.
Don cimma duk waɗannan fa'idodin ana ba da shawarar a ci abinci mai wadataccen omega 3 a kowace rana, amma wataƙila kuma ita ce a ɗauki kalamun Omega 3 wanda likita ko mai gina jiki za su iya nunawa. Yayinda kwakwalwar jariri ke ci gaba da bunkasa bayan haihuwa, wannan kulawa tana da mahimmanci yayin shayarwa.
Duba waɗannan da sauran fa'idodin omega 3 a cikin bidiyo mai zuwa:
Yaushe za a sha karin omega 3 a ciki
Ya kamata likitan ko mai gina jiki su ba da shawarar yin amfani da abubuwan karin omega 3, amma duk da haka mata masu ciki za su iya amfana.
Ya kamata a ɗauki wannan ƙarin gwargwadon jagorar ƙwararrun da kuka nuna, duk da haka, gaba ɗaya, ana iya amfani da capsules 1 ko 2 na omega 3 yayin ɗaukar ciki da shayarwa. Dangane da kasancewar kwayar cuta mai yawa ga mata masu juna biyu, a mafi yawan lokuta an riga an nuna maganin da aka ba da shawarar.
Matsakaicin adadin omega 3 da zaka iya cinyewa a kowace rana shine 3g, yana da mahimmanci kayi la'akari da adadin wannan sinadarin da ke cikin abinci da abubuwan kari da kake ci.
Inda zaka sami omega 3 da yadda zaka ci
Mafi kyawun tushen omega 3 shine kifi daga ruwan sanyi da ruwa mai zurfi, kamar su kifi, kifin kifi da tuna. Sauran hanyoyin sune man linzami ko tsabarsa, avocado da mai na farko, misali. Duba sauran misalan abinci masu wadataccen omega 3.
Sabili da haka, daga farkon watanni uku na ciki da kuma duk lokacin shayarwa, abincin mahaifiya ya kamata ya ƙunshi aƙalla MG 300 na DHA a cikin abincin ta na yau da kullun, wanda ya dace da cokali 2 na man flaxseed a kowace rana ko gram 200 na kifi.
Ga jariran da ba a shayar da su nono kuma suna shayar da kwalba kawai, yana iya zama kyakkyawar madadin amfani da madarar madara tare da EPA, DHA da ALA waɗanda nau'ikan omegas 3 ne.
Kalli bidiyon mai zuwa ka duba kifin da yake da wadataccen omega 3:
Abincin da ke cike da omega 3
Tebur mai zuwa yana nuna misalin menu na kwanaki 3 wanda mai ciki zata iya bi don tabbatar da cewa ta cinye adadin shawarar omega 3:
| Rana 1 | Rana ta 2 | Rana ta 3 | |
| Karin kumallo | 1 gilashin lemun tsami + 1 pancake tare da chia tsaba da ricotta cuku + 1 lemu | 2 yanka burodi tare da cuku, yanka 2 na tumatir da yanka 2 na avocado + 1 tanjarin | 1 kofin hatsi cikakke tare da kofi 1 na madara mai narkewa + 20 g na busassun 'ya'yan itace + ayaba 1/2 a yanka a yanka |
| Abincin dare | 1 fakiti na gwangwanin gishiri da guacamole na gida | 1 kwalban gelatin tare da apple 1 | Tanjarin 1 + kwayoyi 6 |
| Abincin rana abincin dare | Taliya tare da guntun salmon guda 1 da zaitun + latas, tumatir da salatin kokwamba da aka yi wa cokali 1 na man flaxseed + mangoro 1 | Manyan kunshi 1 wanda aka cusa shi da tuna tare da miya mai tumatir, albasa da barkono + koren salad wanda aka hada da cokali 1 na man flaxseed + kofi 1 na strawberries | 2 gasasshen sardines tare da cokali 2 na shinkafa da cokali 2 na wake + coleslaw 1 tare da karas da aka shafa da cokali 1 na man zaitun + yanka 2 na abarba |
| Bayan abincin dare | Kof 1 na oats da aka yi birgima da madarar almond + cokali 1 na flaxseed na ƙasa | 200 mL na ayaba bitamin + cokali 2 na hatsi + teaspoon 1 na 'ya'yan chia | 1 yogurt tare da 1 teaspoon na flaxseed + 1/2 kofin 'ya'yan itace |
Adadin da aka haɗa a cikin menu ya bambanta gwargwadon shekaru, jinsi, motsa jiki kuma idan kuna da wata cuta da ke haɗuwa ko a'a, saboda haka abin da ya fi dacewa shi ne neman jagora daga masanin abinci mai gina jiki don a iya gudanar da cikakken bincike da tsarin abinci mai gina jiki wanda ya dace da ana zana bukatun ku.
Mai Ban Sha’Awa A Shafin
Shan sigari ba shi da illa ga lafiyarku?
