Me ake amfani da Omega 3, 6 da 9 da yadda za'a ɗauka

Wadatacce

• Menene don
• Yadda ake dauka
• Matsalar da ka iya haifar

Omega 3, 6 da 9 suna aiki ne don kula da tsarin kwayaye da tsarin juyayi, rage ƙananan cholesterol, ƙara ƙyamar kwalastaral mai kyau, hana cututtukan zuciya, ban da ƙara jin daɗi, inganta rigakafi.

Kodayake a sauƙaƙe ana samunsu a cikin kifi da kayan lambu, ana iya nuna ƙarin don inganta aikin kwakwalwa har ma a cikin yara, don taimakawa cikin balaga na tsarin juyayi a yanayin ɓacin rai, misali.

Har ila yau, an san shi azaman acid mai mahimmanci, omega 3, 6 da 9 sune kyawawan ƙwayoyi waɗanda za a iya cinye su a ƙarin tsari a cikin kawunansu don sauƙaƙe amfani da su da kuma samun fa'idodin su, kodayake ana samun su a cikin abincin kifin teku kamar kifin kifi, sardines Tuna, da kuma a cikin tsiron mai kamar goro, flaxseeds, almond da kuma kirjin. Binciki tushen omega 3 a cikin abincin.

Menene don

Ofarin omega 3, 6 da 9 yana da fa'idodi da yawa, ana nuna su don:

• Inganta ci gaba da ayyukan kwakwalwa, kamar ƙwaƙwalwar ajiya da natsuwa;
• Taimako don rasa nauyi, ta hanyar haɓaka ƙoshin lafiya da haifar da ƙarin halaye;
• Yaki da cututtukan zuciya, kamar su bugun zuciya da shanyewar jiki, da ciwon sukari;
• Kula da cholesterol ta hanyar rage mummunan cholesterol da triglycerides da haɓaka kyakkyawan cholesterol. San abin da aka bada shawarar ƙimar kowane nau'in cholesterol;
• Inganta yanayi;
• Hana osteoporosis;
• Kiyaye lafiyar fata;
• Inganta ayyukan rigakafi da hana wasu nau'ikan cutar kansa.

Don samun fa'idodin, ana ba da shawarar cewa waɗannan ƙwayoyin mai sun daidaita a jiki, ana cinye su, don haka omega 3 ya fi yawa, saboda yawan omega 6 dangane da omega 3 na iya kawo lahani, kamar ƙaruwar sakamako mai kumburi akan jiki.

Yadda ake dauka

Gabaɗaya, shawarar da aka bayar na omega 3, 6 da 9 kari shine guda 1 zuwa 3 a rana. Koyaya, nauyin da ake buƙata na waɗannan ƙwayoyin mai yana da canzawa ga kowane mutum kuma, ƙari, allurai a cikin capsules na iya bambanta gwargwadon alama, don haka ana ba da shawara da a tuntuɓi likita ko likitan abinci don alamar ƙimar da ta dace. ga kowane mutum.

Yana da mahimmanci a tuna cewa omega 3 gabaɗaya shine mafi mahimmanci don haɓaka kuma yakamata ya zama mafi yawa, saboda omega 6 ana samunsa cikin abinci kuma omega 9 ana iya samar dashi ta jiki.

Don haka, mutum yana buƙatar, a matsakaita, daga 500 zuwa 3000 MG na omega 3 kowace rana, wanda adadinsa, ya ninka na Mega 6 da 9. Bugu da ƙari, yawancin abubuwan da aka nuna sune waɗanda ke ƙunshe da mafi girma na eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA) a cikin haɗin su.

Matsalar da ka iya haifar

Wasu daga cikin illolin da ke tattare da shan omega 3, 6 da 9 suna da alaƙa da yawan amfani da ƙarin, kuma suna iya zama ciwon kai, ciwon ciki, tashin zuciya, gudawa da kuma ƙarin matakan kumburi, musamman idan ana yawan amfani da ƙarin.

Kalli bidiyon mai zuwa kuma ga yadda ake samun omega 3 daga abinci: