Shin Omega-3 Kifin Kifi na iya taimaka maka Rashin nauyi?

Wadatacce

• Menene Omega-3s Mai Mai Kifi?
• Mai Kifin Na Iya Rage Yunwa da Yunwa
• Mai Na Kifi Na Iya Metara Taskar Halitta
• Mai Kifin Na Iya Inganta Tasirin Motsa Jiki
• Mai Kifin Na Iya Taimaka Maka Ka Rasa Kitsen da Inci
• Yankewa da Tsaro
• Layin .asa

Man kifi shine ɗayan abubuwan kari na yau da kullun akan kasuwa.

Tana da wadataccen acid mai na omega-3, wanda ke ba da fa'idodi daban-daban na kiwon lafiya, gami da ingantacciyar zuciya da ƙwaƙwalwa, rage haɗarin baƙin ciki har ma da lafiyar fata mafi kyau (,,,).

Masu binciken sun kuma ba da shawarar cewa man kifi omega-3s na iya taimakawa mutane su rasa nauyi cikin sauki. Koyaya, karatu bai zo daya ba, kuma ra'ayoyi game da wannan fa'idar ta cigaba da rarrabu.

Wannan labarin yayi nazarin shaidun yanzu akan ko omega-3s daga man kifi na iya taimaka muku rage nauyi.

Menene Omega-3s Mai Mai Kifi?

Omega-3 fatty acid dangin mai ne wanda ke da mahimmanci ga lafiyar dan adam.

Akwai nau'ikan iri iri na omega-3, amma mafi mahimmanci za'a iya rarraba su zuwa manyan rukuni biyu:

• Mahimmancin mai mai omega-3: Alpha-linolenic acid (ALA) shine kawai muhimmiyar acid mai omega-3. Ana samun sa a cikin kewayon kayan abinci iri-iri. Gyada, tsaba iri, chia tsaba, flaxseeds da mai sune tushen wadata.
• Dogayen sarkar mai mai omega-3: Abubuwan da aka fi sani sune eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA). Yawanci ana samun su a cikin man kifi da kifi mai ƙanshi, amma kuma a cikin abincin teku, algae da man algae.

Ana daukar ALA da mahimmanci saboda jikinku ba zai iya samar da shi ba. Wannan yana nufin dole ne ku sami irin wannan kitse daga abincinku.

A gefe guda, EPA da DHA ba a ɗauke da fasaha a matsayin masu mahimmanci ba, saboda jikin mutum na iya amfani da ALA don samar da su.

Koyaya, wannan jujjuyawar ba ta da inganci a cikin mutane. Jikinka yana juya kusan 2-10% na ALA da kake cinyewa zuwa EPA da DHA ().

Saboda wannan, masana kiwon lafiya da yawa suna ba da shawarar ɗaukar kusan 200-300 mg na EPA da DHA kowace rana. Kuna iya yin wannan ta cin abinci kusan kashi biyu na kifin mai mai mako-mako, ko zaku iya ɗaukar kari.

EPA da DHA suna cikin ayyuka masu mahimmanci na jiki da yawa kuma suna da mahimmiyar rawa a cikin kwakwalwa da haɓaka ido da aiki (,).

Karatun ya nuna cewa rike wadatattun matakan EPA da DHA na iya taimakawa wajen hana kumburi, bacin rai, cutar sankarar mama da kuma raunin rashin kulawar cututtuka (ADHD) (,,,).

Akwai kayan mai mai yawa na omega-3 akan kasuwa, yawanci ana samunsu kamar saukar mai ko kawunansu.

Takaitawa: Man kifi yana da wadata a cikin omega-3s EPA da DHA, waɗanda ke cikin mahimman ayyuka masu yawa na jiki. Sauran hanyoyin wadannan omega-3s guda biyu sun hada da kifi mai kitse, abincin teku da algae.

Mai Kifin Na Iya Rage Yunwa da Yunwa

Mai na omega-3s na iya taimaka wa mutane su rasa nauyi ta hanyoyi da yawa, na farkonsu ya ƙunshi rage yunwa da ci.

Wannan tasirin na iya zama da amfani musamman ga waɗanda ke bin abubuwan rage nauyi, wanda wani lokaci yakan haifar da ƙarin yunwa.

A cikin binciken daya, mutane masu koshin lafiya akan abincin rage kiba sun cinye ƙasa da gram 0.3 ko fiye da gram 1.3 na man kifi omega-3s kowace rana. Kungiyar mai-kifin-mai mai yawa sun ba da rahoton jin cikakken cikawa har zuwa awanni biyu bayan cin abinci ().

Koyaya, waɗannan tasirin ba na duniya bane.

Misali, a wani ƙaramin binciken, an ba manya manya masu ƙoshin lafiya waɗanda ba sa bin abincin rage nauyi ko dai gram 5 na man kifi ko placebo kowace rana.

Kungiyar man kifin sun ba da rahoton jin kusan 20% kasa cika bayan karin kumallo na yau da kullun kuma sun sami ƙarfin sha'awar ci 28%.

Mene ne ƙari, bincike da yawa a cikin marasa lafiya da ke fama da cutar kansa ko cututtukan koda sun bayar da rahoton ƙara yawan ci ko kuma adadin kuzari a cikin waɗanda aka ba man kifin, idan aka kwatanta da wasu da aka ba su placebo (,,).

Abin sha'awa shine, wani binciken ya lura cewa omega-3s mai na kifi ya kara matakan cikakken hormone a cikin mutane masu kiba, amma ya rage matakan wannan hormone a cikin mutanen da basu da kiba ().

Don haka, yana yiwuwa tasirin ya bambanta dangane da yanayin lafiyar ku da abincinku. Koyaya, ana buƙatar ƙarin karatu kafin a iya yanke shawara mai ƙarfi.

Takaitawa: Man kifi na iya zama mafi tasiri ga rage yunwa da ci a cikin lafiyayyun mutane masu biyo bayan rage rage nauyi. Koyaya, ana buƙatar ƙarin karatu.

Mai Na Kifi Na Iya Metara Taskar Halitta

Wata hanyar man kifi omega-3s na iya taimaka maka rage nauyi shi ne ta hanyar haɓaka aikin ku.

Za'a iya auna ma'aunin ku ta hanyar yawan kuzarin ku, wanda ke ƙayyade adadin adadin kuzari da kuke ƙonawa kowace rana.

Mafi girman yanayin yawan kumburin ku, mafi yawan adadin kuzari da kuke ƙonawa da sauƙaƙa shi ne rage nauyi da kiyaye shi.

Wani karamin binciken ya ba da rahoton cewa lokacin da samari masu lafiya suka dauki gram 6 na man kifi a kowace rana na tsawon makonni 12, yawan adadin kuzarinsu ya karu kusan 3.8% ().

A wani binciken kuma, lokacin da tsofaffin mata masu lafiya suka ɗauki gram 3 na man kifi a kowace rana tsawon makonni 12, yawan kuzarinsu ya karu da kusan 14%, wanda yake daidai da ƙona ƙarin adadin adadin kuzari 187 a rana ().

Kwanan nan, binciken ya gano cewa lokacin da manya masu ƙoshin lafiya suka ɗauki gram 3 na man kifi a kowace rana tsawon makonni 12, yawan kuzarinsu ya ƙaru da matsakaita na 5.3% ().

Yawancin yawancin binciken da ake bayarwa suna ƙaruwa a cikin ƙimar rayuwa kuma sun lura da ƙaruwar ƙwayar tsoka. Muscle yana ƙona adadin kuzari fiye da mai, saboda haka ƙaruwa a cikin ƙwayar tsoka na iya bayyana ƙimar rayuwa mai girma da aka lura a cikin waɗannan karatun.

Wannan ya ce, ba duk nazarin bane ya lura da wannan tasirin. Don haka, ana buƙatar ƙarin karatu don fahimtar ainihin tasirin man kifi akan ƙimar rayuwa ().

Takaitawa: Man kifi na iya haɓaka saurin tasirin ku. Metabolismarfafa saurin aiki na iya taimaka maka ƙona ƙarin adadin kuzari kowace rana kuma mai yuwuwar rasa ƙarin nauyi.

Mai Kifin Na Iya Inganta Tasirin Motsa Jiki

Tasirin rayuwa na man kifi bazai iyakance ga kawai ƙara yawan adadin kuzari da kuke ƙonawa kowace rana ba.

Bincike ya nuna cewa shan man kifi na iya kara yawan adadin kuzari da yawan kitse da kuke ƙonawa yayin motsa jiki.

Masu bincike sunyi imanin cewa wannan yana faruwa ne saboda man kifi na iya taimaka muku canzawa daga amfani da carbohydrates zuwa mai a matsayin tushen mai yayin motsa jiki ().

Studyaya daga cikin binciken ya ba da rahoton cewa matan da aka ba su giram 3 na man kifi a kowace rana tsawon makonni 12 sun ƙone 10% ƙarin adadin kuzari da 19-27% mai kitse lokacin da suke motsa jiki ().

Wannan binciken na iya bayyana dalilin da yasa wasu karatuttukan suka gano cewa shan kayan mai na kifi hade da motsa jiki ya fi tasiri wajen rage kitsen jiki fiye da motsa jiki shi kadai ().

Koyaya, wasu binciken sun gano cewa mai kifin baya bayyana yana shafar nau'in mai da jiki yake amfani dashi yayin motsa jiki. Don haka, ana buƙatar ƙarin karatu kafin a sami ƙarfi mai ƙarfi (,).

Takaitawa: Mai na kifi na iya taimaka wajan ƙara yawan adadin kuzari da yawan kitsen da aka ƙona yayin motsa jiki, duka waɗannan na iya taimaka muku rage nauyi. Koyaya, ana buƙatar ƙarin karatu.

Mai Kifin Na Iya Taimaka Maka Ka Rasa Kitsen da Inci

Ko da man omega-3s mai kifi ba ya taimaka wa wasu mutane su rage kiba, suna iya taimaka musu su gina tsoka kuma su rasa kitsen jiki.

Wasu lokuta nauyinku akan sikelin na iya ɓatarwa. Yana iya kasancewa ɗaya koda kuna samun tsoka da rasa mai.

Wannan shine dalilin da ya sa mutane da ke son rage kiba galibi ake karfafa su da su yi amfani da tef ko kuma bin diddigin kitsen jikinsu don tantance ci gaban su, maimakon dogaro da sikeli kawai.

Yin amfani da nauyin jiki don bin hanyar hasara na kitsen jiki na iya bayyana dalilin da yasa wasu karatun suka kasa gano wani tasirin mai kifin omega-3s akan asarar nauyi. Koyaya, karatun da yayi amfani da madaidaicin ma'auni na asarar mai yawanci yakan faɗi wani labarin.

Misali, wani bincike da aka gudanar kan mutane 44 ya ba da rahoton cewa wadanda aka baiwa gram 4 na man kifi a kowace rana sun kasa rasa nauyi fiye da waɗanda aka ba placebo.

Koyaya, ƙungiyar man kifin sun rasa ƙarin fam 1.1 (0.5 kilogiram) na kitsen jiki kuma sun gina ƙarin fam 1.1 (0.5 kilogiram) na tsoka fiye da waɗanda ba a ba man kifin ba ().

A wani binciken kuma, manya masu lafiya shida sun maye gurbin gram 6 na kitse a cikin abincinsu da gram 6 na man kifi kowace rana har tsawon sati uku. Ba su rage nauyi ba bayan cin abinci mai wadataccen mai, amma sun rasa mai mai ().

Hakanan, wani karamin binciken ya lura cewa mutanen da suke shan gram 3 na man kifi a kowace rana sun rasa ƙarin kilogiram 1.3 (kilogram 0.6) na mai fiye da waɗanda aka ba placebo. Koyaya, yawan nauyin mahalarta bai canza ba ().

Dangane da haka, nazarin nazarin 21 ya yanke shawarar cewa man kifi baya rage nauyin jiki sosai fiye da placebo. Koyaya, bita ya nuna cewa man kifi yana rage ƙwanƙwasa kugu da ƙimar kugu-zuwa-hip yadda ya kamata ().

Don haka, man kifi bazai taimaka maka ka rasa nauyi ko ɗaya ba, amma yana iya kawo maka sauƙi ka rasa inci kuma zai taimake ka ka sauka cikin girman suttura.

Takaitawa: Man kifi na iya taimaka muku rasa mai mai yawa ko inci ba tare da a zahiri rage nauyi a sikelin ba.

Yankewa da Tsaro

Daga cikin binciken da aka yi kwanan nan wanda ya gano cewa man kifi yana da tasiri mai kyau a kan nauyi ko asarar mai, ana amfani da ƙididdigar yau da kullun na 300-3,000 MG (,).

A cewar Hukumar Abinci da Magunguna ta Amurka (FDA), shan mai kifin omega-3s ana daukar shi mai hadari idan yawan kwayar yau da kullun bai wuce 3,000 MG kowace rana ba).

Koyaya, Hukumar Tsaron Abincin Turai (EFSA), wanda ya yi daidai da na FDA, yana ɗaukar ɗaukar yau da kullun har zuwa 5,000 MG daga kari don zama mai lafiya (30).

Yana da kyau a tuna cewa omega-3s suna da tasirin rage jini wanda zai iya haifar da zub da jini mai yawa a wasu mutane.

Idan kana shan magungunan rage jini, yi magana da kwararrun likitocin kiwon lafiya kafin ka kara kayan mai na kifi a abincinka.

Bugu da kari, yi hankali da nau'in kari na man mai kifin da kuke sha. Wasu na iya ƙunsar bitamin A, wanda zai iya zama mai guba idan aka sha shi da yawa, musamman a mata masu ciki da yara ƙanana. Man kwaya na hanta misali ne guda.

Kuma a ƙarshe, ka tabbata ka kula da abubuwan da ke cikin kayan mai na mai.

Abun takaici, wasu nau'ikan a zahiri basu dauke da mai mai yawa, EPA ko DHA. Don guje wa waɗannan samfuran “na jabu”, zaɓi ƙarin abin da wani ya gwada

Don samun fa'idodi mafi yawa daga abubuwan kari na omega-3, zaɓi ɗaya wanda ya kunshi aƙalla 50% EPA da DHA. Misali, ya kamata ya sami a kalla 500 MG na hade EPA da DHA a kan MG 1,000 na man kifi.

Takaitawa: Kifin kifi gaba ɗaya amintacce ne don cinyewa. Don kara fa'idodi na abubuwan karin ku, dauki 300-3,000 MG kowace rana. Idan kun sha sikanin jini, ku duba tare da kwararrun likitocin kafin hada sinadaran mai na kifi a abincinku.

Layin .asa

Omega-3 fatty acid a cikin man kifi suna da fa'idodi daban-daban na kiwon lafiya, ɗayansu yana taimakawa asarar nauyi.

Mafi mahimmanci, man kifi omega-3s na iya taimaka maka rasa inci da zubar kitsen jiki.

Koyaya, nazarin ya gano cewa waɗannan tasirin sun zama masu ƙanƙanci, kuma ƙila ba za su shafi kowa ba.

Gabaɗaya, mai kifin omega-3s na iya samun fa'ida mafi amfani yayin haɗuwa da dalilai na rayuwa kamar abinci mai gina jiki da motsa jiki na yau da kullun.