Fa'idodi da Amfani 6 na Omega-3s ga Fata da Gashi

Wadatacce

• 1. Zai iya karewa daga lalacewar rana
• 2. Zai iya rage kuraje
• 3. Zai iya kiyayewa daga bushewa, ja, ko fata mai ƙaiƙayi
• 4–6. Sauran damar amfani fata da gashi
• Layin kasa

Omega-3 fats suna daga cikin abubuwan da ake nazarin su sosai.

Suna da yalwa a cikin abinci kamar goro, abincin teku, kifi mai ƙiba, da wasu irin iri da mai. Sun kasu kashi uku: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), da docosahexaenoic acid (DHA).

Omega-3 fats sananne ne saboda fa'idodin kiwon lafiya masu ƙarfi, gami da ƙimarsu don yaƙi da baƙin ciki, rage ƙonewa, da rage alamomin cututtukan zuciya. Bugu da ƙari, ɗayan sanannen sanannen abu shine cewa zasu iya amfanar da fata da gashin ku (,,,).

Anan akwai fa'idodi 6 na omega-3s na kimiyya don fata da gashi.

1. Zai iya karewa daga lalacewar rana

Omega-3s na iya karewa daga hasken rana mai cutarwa ultraviolet A (UVA) da hasken rana na B (UVB).

Nazarin ya nuna cewa kari tare da hadewar DHA da EPA - omega-3s mai dogon sarkar guda biyu - na iya rage jijiyoyin fata zuwa hasken ultraviolet (UV) ().

A cikin ƙaramin binciken, mahalarta waɗanda suka cinye gram 4 na EPA na tsawon watanni 3 sun haɓaka juriyarsu ga kunar rana a jiki da 136%, yayin da ba a ga manyan canje-canje a cikin rukunin wuribo ba ().

A wani binciken kuma, mahalarta wadanda suka shafa EPA- da DHA mai wadataccen sardine a fatar jikinsu bayan fitowar UVB sun sami kusan 25% kasa jan fata, idan aka kwatanta da rukunin masu sarrafawa. Koyaya, wasu nau'ikan omega-3s basuyi tasiri iri ɗaya ba ().

Akwai wasu shaidu da ke nuna cewa omega-3s na iya rage tsananin alamun bayyanar wasu cututtukan rashin daukar hoto, gami da kumburin fata ko kumburin da ke cike da ruwa bayan kamuwa da UV ().

Koyaya, akwai 'yan karatu kan wannan batun, kuma ana buƙatar ƙarin bincike kafin a iya yanke hukunci.

Omega-3s na iya kara juriyar fata ga kunar rana a jiki, rage tsananin jan fata bayan fallasar UV, da kuma sauƙaƙe alamomin wasu cututtukan hoto. Koyaya, ana buƙatar ƙarin bincike.

2. Zai iya rage kuraje

Abincin mai wadataccen omega-3s na iya taimakawa hana ko rage tsananin ƙuraje.

Omega-3s an nuna shi don rage kumburi, kuma sabbin shaidu sun nuna cewa ƙuraje na iya zama farkon lalacewa ta kumburi. Sabili da haka, omega-3s na iya yaƙi a kaikaice (,).

Fewan binciken sun ba da rahoton raguwar raunin kuraje lokacin da ake karawa da omega-3s, ko dai shi kaɗai ko a hade tare da wasu abubuwan gina jiki (,,,).

Omega-3 kari yana bayyana don rage tasirin sakamako na isotretinoin, magani da aka saba amfani dashi don magance ƙuraje mai tsanani ko juriya ().

Koyaya, ƙananan karatu sun lura da tasirin omega-3s kadai - maimakon haɗuwa tare da wasu mahaukaci - kuma tasirin ya bayyana ya bambanta da mutum. Don haka, ana buƙatar ƙarin bincike.

Omega-3 kari, ɗauka ko dai shi kaɗai ko a haɗe tare da wasu ƙarin, na iya taimakawa hana ƙuraje ko rage ƙimarta. Koyaya, ana buƙatar ƙarin bincike don tabbatar da waɗannan tasirin.

3. Zai iya kiyayewa daga bushewa, ja, ko fata mai ƙaiƙayi

Omega-3s na iya ƙin fata kuma suyi yaƙi ja, bushe, ko fata mai kaushi wanda ya haifar da rikicewar fata kamar atopic dermatitis da psoriasis.

Wannan saboda omega-3s sun bayyana don inganta aikin shinge na fata, rufewa cikin danshi da kuma kiyaye masu haushi (,).

A wani ƙaramin binciken, matan da suka sha kusan rabin karamin cokali (2.5 ml) na mai na omega-3 mai yalwar flaxseed yau da kullun sun sami ƙaruwar kashi 39% na ƙwanƙwan fata bayan makonni 12. Fatarsu kuma ba ta da taushi da taushi kamar ta waɗanda ke cikin ƙungiyar placebo ().

Hakanan an danganta yawan amfani da omega-3s zuwa ƙananan haɗarin atopic dermatitis a jarirai da ingantattun alamun psoriasis a cikin manya. Ko ta yaya, sauran karatun sun kasa yin irin wannan sakamakon (,,).

Dosididdigar nau'ikan da aka yi amfani da su tsakanin karatu na iya yin lissafin abubuwan binciken rikice-rikice ().

Saboda haka, ana buƙatar ƙarin bincike kafin a iya yanke shawara mai ƙarfi.

Omega-3s na iya shayar da fatar ka kuma ka kare shi daga masu harzuka da rikicewar fata kamar atopic dermatitis da psoriasis. Koyaya, ana buƙatar ƙarin karatu don tabbatar da waɗannan tasirin.

4–6. Sauran damar amfani fata da gashi

Omega-3s na iya ba da ƙarin fa'idodi.

1. Iya hanzarta warkar da rauni. Binciken dabba ya nuna cewa omega-3s da aka bayar ta hanji ko amfani da shi kai tsaye na iya saurin warkar da rauni, amma ana buƙatar binciken ɗan adam ().
2. Zai iya rage haɗarin kamuwa da cutar kansa. Abincin da ke cikin omega-3s na iya hana haɓakar ƙari a cikin dabbobi. Koyaya, ana buƙatar bincike a cikin mutane don tabbatar da wannan (,).
3. Zai iya haɓaka haɓakar gashi da rage asarar gashi. Karatun gwaji da na dabba ya ba da shawarar cewa omega-3s na iya bunkasa ci gaban gashi. Ana buƙatar ƙarin nazarin akan tasirin omega-3s akan haɓakar gashi da asara a cikin mutane (,).

Yana da mahimmanci a lura cewa ƙananan ƙananan karatu ne suka bincika waɗannan fa'idodin a cikin mutane. Ari da, karatun sau da yawa ana amfani da ƙarin abubuwa da yawa a lokaci ɗaya, yana mai da wuya a ware sakamakon omega-3s daga na sauran abubuwan ƙarin. Saboda haka, ana buƙatar ƙarin karatu.

Omega-3s na iya hanzarta warkar da rauni, haɓaka haɓakar gashi, rage asarar gashi, har ma da rage haɗarin kamuwa da cutar kansa. Wannan ya ce, ana buƙatar ƙarin nazarin don tabbatar da waɗannan fa'idodin.

Layin kasa

Omega-3s sune lafiyayyen ƙwayoyi waɗanda aka samo a cikin kifi, abincin teku, da kuma shuke-shuken abinci irinsu walnuts, flax seed, hemp, and chia tsaba.

Baya ga fa'idodin lafiyar su masu ƙarfi, waɗannan ƙwayoyin na iya amfani da gashin ku da fata. Kodayake bincike yana da iyaka, sun bayyana don bunkasa juriyar fata ga kunar rana a jiki, rage kuraje, da kariya daga bushewa, ja, da fata mai kauri.

Gabaɗaya, waɗannan lafiyayyun ƙwayoyi masu sauƙi ne kuma sun cancanci ƙari ga abincinku, saboda ba kawai fa'idantar da gashinku da fatarku ba har ma da lafiyarku gaba ɗaya.