Ya Kamata Yara Su Takeauki Suparin Omega-3?

Wadatacce

• Menene omega-3s?
• Omega-3 fa'idodi ga yara
• Zai iya inganta bayyanar cututtukan ADHD
• Zai iya rage asma
• Inganta mafi kyau barci
• Yana inganta lafiyar kwakwalwa
• Illolin illa masu illa
• Sashi ga yara
• Layin kasa

Omega-3 acid mai mai mahimmanci shine muhimmin ɓangaren abinci mai kyau.

Waɗannan ƙwayoyi masu mahimmanci suna da mahimmanci ga yara, saboda suna taka muhimmiyar rawa wajen haɓaka da haɓaka kuma suna da alaƙa da fa'idodin kiwon lafiya da yawa ().

Koyaya, iyaye da yawa basu da tabbas ko abubuwan omega-3 suna da mahimmanci - ko ma aminci - ga theira childrenansu.

Wannan labarin yayi cikakken bincike kan fa'idodi, illolin, da kuma shawarwarin sashi na abubuwan omega-3 don tantance ko yara yakamata su ɗauke su.

Menene omega-3s?

Omega-3s sune acid mai mai ƙyama wanda ke da alaƙa da fannoni da yawa na kiwon lafiya, gami da haɓakar ɗan tayi, aikin kwakwalwa, lafiyar zuciya, da rigakafi ().

Ana ɗaukar su mahimman ƙwayoyin mai saboda jikinka ba zai iya samar da su da kansa ba kuma yana buƙatar samun su daga abinci.

Manyan nau'ikan guda uku sune alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), da docosahexaenoic acid (DHA).

ALA ya kasance a cikin nau'ikan abinci na tsire-tsire, ciki har da mai na kayan lambu, goro, tsaba, da wasu kayan lambu. Amma duk da haka, baya aiki a jikinka, kuma jikinka kawai yana canza shi zuwa sifofin aiki, kamar DHA da EPA, a ƙananan kaɗan (3,).

A halin yanzu, EPA da DHA suna faruwa a dabi'a a cikin kifi mai ƙiba, kamar kifin kifi, mackerel, da tuna, kuma ana samunsu cikin ƙarin (3).

Yayinda yawancin nau'ikan abubuwan omega-3 suke wanzu, wasu daga cikin mafi mahimmanci sune man kifi, man krill, da man algae.

Omega-3 fats sune mahimman ƙwayoyin mai waɗanda ke taka muhimmiyar rawa a fannoni da yawa na lafiyar ku. ALA, EPA, da DHA sune manyan nau'ikan nau'ikan abinci guda uku wadanda ake dasu a jiki.

Omega-3 fa'idodi ga yara

Yawancin karatu suna nuna cewa abubuwan omega-3 suna ba da fa'idodi da yawa ga yara.

Zai iya inganta bayyanar cututtukan ADHD

Rashin hankali game da cututtukan cututtukan cututtuka (ADHD) yanayi ne na yau da kullun wanda ke da alaƙa da bayyanar cututtuka kamar haɓakawa, rashin ƙarfi, da wahalar mayar da hankali ().

Wasu bincike suna nuna cewa abubuwan omega-3 na iya taimakawa rage alamun ADHD a cikin yara.

Binciken nazarin 16 ya nuna cewa omega-3 fatty acid sun inganta ƙwaƙwalwar ajiya, kulawa, ilmantarwa, impulsivity, da hyperactivity, duk waɗannan sau da yawa ADHD () ke shafar su.

Nazarin makonni 16 a cikin samari 79 ya nuna cewa shan 1,300 MG na omega-3s kowace rana ya inganta kulawa ga waɗanda ke tare da ba tare da ADHD () ba.

Abin da ya fi haka, babban nazarin nazarin 52 ya tabbatar da cewa sauye-sauyen abincin da ake amfani da su da kuma mai mai na kifi sun kasance manyan fasahohi biyu masu rahusa don rage alamun ADHD a cikin yara ().

Zai iya rage asma

Asthma wani yanayi ne mai ɗorewa wanda ke shafar yara da manya, yana haifar da alamomi kamar ciwon kirji, matsalar numfashi, tari, da shaka ().

Wasu nazarin sun gano cewa abubuwan kara kuzari na omega-3 na taimakawa taimakawa wadannan alamomin.

Misali, binciken da aka yi na tsawon watanni 10 a cikin yara 29 ya lura cewa shan kwaya mai mai mai dauke da MG 120 na hade DHA da EPA a kowace rana sun taimaka rage alamun alamun asma ().

Wani binciken a cikin yara 135 ya haɗu da yawan cin mai na omega-3 tare da raguwar alamun asma wanda gurɓataccen iska ke haifarwa ().

Sauran karatuttukan na nuna wata alaka tsakanin mahada omega-3 da kuma kasadar asma ga yara (,).

Inganta mafi kyau barci

Rikicin bacci ya shafi kusan 4% na yara ƙasa da shekaru 18 ().

Studyaya daga cikin bincike a cikin yara 395 sun haɗa ƙananan matakan jini na omega-3 mai haɗari zuwa haɗarin matsalolin bacci. Hakanan ya gano cewa ƙarawa tare da 600 mg na DHA sama da makonni 16 ya rage katsewar bacci kuma ya haifar da kusan 1 ƙarin awa ɗaya na bacci a dare ().

Sauran binciken sun nuna cewa yawan shan mai mai omega-3 yayin daukar ciki na iya inganta yanayin bacci a jarirai (,).

Koyaya, ana buƙatar ƙarin karatu mai inganci game da omega-3s da bacci a cikin yara.

Yana inganta lafiyar kwakwalwa

Bincike mai tasowa yana nuna cewa omega-3 fatty acids na iya inganta aikin kwakwalwa da yanayi a cikin yara - musamman, ilmantarwa, ƙwaƙwalwar ajiya, da ci gaban kwakwalwa ().

A cikin nazarin watanni 6, yara 183 waɗanda suka ci abinci mai yalwar omega-3 mai ƙanshi sun sami ingantaccen ilimin koyon magana da ƙwaƙwalwa ().

Hakanan, ƙaramin bincike na mako 8 a cikin yara maza 33 sun haɗu da 400-1,200 MG na DHA kowace rana don haɓaka kunnawa na kututture na farko, yankin ƙwaƙwalwar da ke da alhakin kulawa, sarrafa motsi, da tsarawa ().

Bugu da ƙari kuma, nazarin da yawa ya ba da shawarar cewa ƙwayoyin omega-3 suna taimakawa hana ɓacin rai da rikicewar yanayi a cikin yara (,,).

Bincike ya gano cewa omega-3 fatty acids na iya kara lafiyar kwakwalwa, inganta ingantaccen bacci, da inganta ADHD da alamun asma.

Illolin illa masu illa

Illolin abubuwan kari na omega-3, kamar su man kifi, galibi suna da sauƙi. Mafi yawan wadanda suka hada da ():

• warin baki
• dandano mara dadi
• ciwon kai
• ƙwannafi
• ciki ciki
• tashin zuciya
• gudawa

Tabbatar da cewa yaronka ya manne da abin da aka ba shi shawarar don rage haɗarin tasirinsa. Hakanan zaka iya fara su akan ƙaramin kashi, yana ƙaruwa sannu a hankali don tantance haƙuri.

Wadanda ke da rashin lafiyan kifi ko kifin kifi ya kamata su guji man kifi da sauran abubuwan da ke cikin kifi, irin su man ƙwarin kwakwa da man krill.

Madadin haka, zaɓi don sauran abinci ko kari mai wadataccen omega-3s kamar flaxseed ko algal oil.

Omega-3 kari yana da alaƙa da lahani mai sauƙi kamar warin numfashi, ciwon kai, da kuma batun narkewa. Tsaya kan sashin da aka ba da shawarar kuma a guji kari kan abubuwanda ake amfani da shi a cikin kifaye ko rashin lafiyar kifin.

Sashi ga yara

Bukatun yau da kullun don omega-3s ya dogara da shekaru da jinsi. Idan kana amfani da kari, zai fi kyau ka bi umarnin kan kunshin.

Hakanan, ALA shine kawai omega-3 fatty acid tare da takamaiman jagororin sashi. Shawarwarin yau da kullun don ALA a cikin yara sune (3):

• 0-12 watanni: 0.5 grams
• 1-3 shekaru: 0.7 gram
• 4-8 shekaru: 0.9 gram
• 'Yan mata shekaru 9-13: Giram 1.0
• Yara maza 9-13 shekaru: 1.2 gram
• 'Yan mata shekaru 14-18: 1.1 gram
• Boys shekaru 14-18: 1.6 gram

Kifi mai kitse, kwaya, iri, da kuma man shuke-shuke duk ingantattun hanyoyin samun omega-3s ne wanda zaka iya ƙarawa cikin abincin ɗan ka don inganta abincin su.

Yi la'akari da kari idan ɗanka ba ya cin kifi akai-akai ko wasu abinci mai cike da mai mai omega-3.

Gabaɗaya, yawancin karatu suna nuna cewa 120-1,300 MG na haɗin DHA da EPA a kowace rana suna da amfani ga yara (,).

Duk da haka, don hana duk wani mummunan tasiri, yana da kyau a tuntuɓi amintaccen ƙwararren likita kafin fara ɗanka kan kari.

Omega-3 na yaranku ya bambanta da shekaru da jinsi. Ciki har da abinci mai-omega-3 a cikin abincin su na iya tabbatar yara suna biyan buƙatun su. Kafin ba su kari, yi magana da likita.

Layin kasa

Omega-3 fatty acids suna da mahimmanci don kiyaye lafiyar ɗanku gaba ɗaya.

Omega-3s suna da amfani musamman ga lafiyar kwakwalwar yara. Hakanan suna iya taimakawa ingancin bacci da rage alamun ADHD da asma.

Bayar da abinci mai yawa a cikin omega-3s na iya taimakawa tabbatar da cewa ɗanka yana biyan bukatun su na yau da kullun. Idan ka zaɓi kari, zai fi kyau ka nemi ƙwararrun likitocin kiwon lafiya don tabbatar da dacewa.