12 fa'idodi na ban mamaki na omega 3

Wadatacce

• 8. Yana inganta aikin kwakwalwa
• 9. Yana hana Alzheimer's
• 10. Yana inganta ingancin fata
• 11. Yana kula da raunin hankali da rawan jiki
• 12. Yana inganta aikin tsoka
• Abinci mai wadataccen omega 3
• Amfanin omega 3 a ciki
• Nagari adadin yau da kullun

Omega 3 wani nau'i ne na mai mai kyau wanda ke da tasiri mai tasiri game da kumburi kuma, sabili da haka, ana iya amfani dashi don sarrafa matakan cholesterol da glucose na jini ko hana cututtukan zuciya da jijiyoyin jini, ban da inganta ƙwaƙwalwa da halaye.

Akwai omega 3 iri uku: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) da alpha-linolenic acid (ALA), ana iya samunsu musamman a cikin kifin teku, kamar kifin kifi, tuna da sardines, kuma a cikin tsaba kamar sizzle da flaxseed. Bugu da kari, omega 3 shima ana iya amfani dashi a cikin kari a cikin nau'ikan kwantena, waɗanda ake siyarwa a shagunan sayar da magani, shagunan sayar da magani da kuma shagunan abinci mai gina jiki.

8. Yana inganta aikin kwakwalwa

Omega 3 abinci ne mai matukar mahimmanci ga ayyukan kwakwalwa, kamar yadda kashi 60% na kwakwalwa ya ƙunshi mai, musamman omega 3. Don haka, ƙarancin wannan kitse na iya haɗuwa da ƙarancin ƙarfin koyo ko ƙwaƙwalwar ajiya.

Sabili da haka, ƙara yawan amfani da omega 3 na iya taimakawa kare ƙwayoyin kwakwalwa ta hanyar tabbatar da aikin kwakwalwa yadda yakamata, haɓaka ƙwaƙwalwa da tunani.

9. Yana hana Alzheimer's

Wasu nazarin sun nuna cewa amfani da omega 3 na iya rage zafin ƙwaƙwalwa, rashin kulawa da wahalar tunani mai ma'ana, wanda zai iya rage haɗarin kamuwa da cutar Alzheimer, ta hanyar inganta aikin ƙwayoyin kwakwalwa. Koyaya, ana buƙatar ƙarin karatu don tabbatar da wannan fa'idar.

10. Yana inganta ingancin fata

Omega 3, musamman DHA, wani sashi ne na ƙwayoyin fata, da ke da alhakin lafiyar kwayar halittar kwayar halitta mai kiyaye fata mai laushi, mai danshi, sassauƙa kuma ba tare da wrinkle ba. Don haka, ta amfani da omega 3 yana yiwuwa a kula da waɗannan halaye na fata da lafiyar ku.

Bugu da kari, omega 3 yana taimakawa kare fata daga lahanin rana wanda zai iya haifar da tsufa, tunda tana da tasirin antioxidant.

11. Yana kula da raunin hankali da rawan jiki

Yawancin karatu sun nuna cewa raunin omega 3 yana da alaƙa da raunin rashin kulawa da hankali (TDHA) a cikin yara kuma ƙara amfani da omega 3, musamman EPA, na iya rage alamun wannan cuta, yana taimakawa inganta ƙwarewa, kammala ayyuka da rage haɓaka, impulsivity , tashin hankali da ta'adi.

12. Yana inganta aikin tsoka

Mearin Omega 3 na iya taimakawa rage kumburin tsoka da motsa jiki ya haifar, saurin dawo da tsoka da rage ciwo bayan horo.

Omega 3 kuma yana taimakawa wajen haɓaka ƙwarewa da haɓaka haɓakawa a cikin horo, ban da kasancewa mai mahimmanci don sauƙaƙe farkon ayyukan motsa jiki ko na mutanen da ke shan jiyya na likita, kamar maganin jiki ko gyaran zuciya.

Ara koyo game da fa'idar omega 3 a cikin bidiyo mai zuwa:

Abinci mai wadataccen omega 3

Babban tushen omega 3 a cikin abincin shine kifin ruwan teku, irin su sardines, tuna, cod, dogfish da kifin kifi. Ban da su, wannan sinadarin yana cikin kwaya irin su chia da flaxseed, kirjin goro, goro da man zaitun.

Daga cikin tushen tsire-tsire, flaxseed oil shine abinci mafi wadata a cikin omega-3, kuma amfani da shi ga mutanen da ke cin ganyayyaki yana da mahimmanci. Duba jerin kayan abinci masu wadataccen omega 3.

Amfanin omega 3 a ciki

Witharawa tare da omega 3 a cikin ciki mai yiwuwa likitan mahaifa ya ba da shawarar, saboda yana hana haihuwar da wuri kuma yana inganta ci gaban jijiyoyin ɗan, kuma a cikin jariran da ba a haife su ba wannan ƙarin yana inganta ƙwarewar fahimi, tunda ƙananan cin wannan kitse yana da alaƙa da ƙananan IQ na jariri

Arin Omega yayin daukar ciki yana kawo fa'idodi kamar:

• Hana bakin ciki na uwa;
• Rage haɗarin cutar pre-eclampsia;
• Rage sharuɗɗan haihuwa kafin lokacin haihuwa;
• Rage haɗarin rashin nauyi a cikin jariri;
• Rage haɗarin ɓarkewar autism, ADHD ko rikicewar ilmantarwa;
• Riskananan haɗarin rashin lafiyar jiki da asma a cikin yara;
• Kyakkyawan ci gaban neurocognitive a cikin yara.

Arin tare da omega 3 kuma za'a iya yi yayin lokacin shayarwa don saduwa da ƙarin buƙatu na uwa da ɗa, kuma ya kamata a yi bisa ga shawarar likita.

Duba cikin bidiyon da ke ƙasa wasu fa'idodi na amfani da omega 3 a ciki da ƙuruciya:

Nagari adadin yau da kullun

Yawan shawarar yau da kullun na omega 3 ya bambanta gwargwadon shekaru, kamar yadda aka nuna a ƙasa:

• Yara daga 0 zuwa watanni 12: 500 MG;
• Yara daga shekara 1 zuwa 3: 700 mg;
• Yara masu shekaru 4 zuwa 8: 900 mg;
• Yara daga 9 zuwa 13 shekaru: 1200 MG;
• 'Yan mata daga shekaru 9 zuwa 13: 1000 MG;
• Manya da tsofaffi: 1600 MG;
• Manya da mata tsofaffi: 1100 MG;
• Mata masu ciki: 1400 MG;
• Mata masu shayarwa: 1300 MG.

Yana da mahimmanci a tuna cewa a cikin omega 3 kari a cikin capsules hankalin su ya bambanta bisa ga masana'antar kuma, sabili da haka, kari na iya bada shawarar allunan 1 zuwa 4 kowace rana. Gabaɗaya, lakabin don ƙarin abubuwan omega-3 yana da adadin EPA da DHA akan alamar, kuma jimlar waɗannan ƙimomin biyu ne yakamata su ba jimlar adadin shawarar kowace rana, wanda aka bayyana a sama. Duba misali na ƙarin omega-3.