Omega-3: abin da yake da amfani? Omega-3 m acid fiye da amfani Properties, a cikin abin da abinci dauke da

Fashion ga lafiya salon - wannan yana da kyau, amma ba a kan-himma. Alal misali, ke bi a kantin magunguna ga duk yiwu bitamin. Musamman sau da yawa ake magana a kai da ake kira Omega-3, -6, -9 a karshe 'yan shekaru. Shin, sũ ne duk don haka wajibi ne ga jikin mu, kamar Omega-3? Mene ne amfani ya dauki m acid da kuma wanda?

Menene unsaturated m acid?

Dukanmu mun san cewa kayayyakin dauke da uku main Categories gina jiki: sunadarai, fats da kuma carbohydrates. Amma ba kowa ya san abin da su ne m, ko cutarwa. Sunadaran da carbohydrates ne gina rijiyoyin mafi Kwayoyin a jikin mu, samar da su su m. Amma da fats mu gane a matsayin wani abu gaba daya ba dole ba, har ma cutarwa (kiba, atherosclerosis da sauransu.) Don kyakkyawa da kiwon lafiya. Amma me ya sa, sa'an nan, za mu bayar da shawarar likitoci da magunguna kamar kifi mai ko Omega-3? Su Farashin ne low, kuma mu sau da yawa watsi da su.

Da farko, saboda kitsen - yana da makamashi ajiye na jiki. Su lambar a cikin abinci na lafiya adam kada ta kasance kasa da 40%. Kuma baicin, su ne a gina jiki matsakaici domin Kwayoyin, a kan su akai ana hada yawa mahadi zama dole ga al'ada aiki na duk gabobin da kuma tsarin.

Amma a cikin sakamako a kan jiki mai suna sosai daban-daban. An overabundance na cikakken m acid kunshe ne a cikin abinci na dabba asalin, take kaiwa zuwa cututtuka na zuciya da jijiyoyin jini tsarin da kiba, da kuma rashin su - to bushe gashi kuma fata, lethargy da kuma janar irritability, ciki.

Polyunsaturated m acid kamar Omega-3, Omega-6 da kuma -9, suke da muhimmanci ga lafiyar mu. Suna da hannu a dama sunadarai matakai a cikin jiki. Amma mafi muhimmanci da matsayin mafi samarwar, an dauke su Omega-3. abin da ke da amfani don amfani da su - shi ne mafi sani da mata masu juna biyu da kuma matasa uwãyensu ne.

Mene ne amfanin da Omega-3?

Polyunsaturated m acid Omega-3 mafi muhimmanci sakamako a kan aiki na da irin wannan ayyuka da kuma tsarin na jiki:

• Zuciya da jijiyoyin jini tsarin. Isa wannan abu tsiraru da tabbatar da wata al'ada matakin na cholesterol a cikin jini, wato, lowers "bad", wanda aka ajiye a kan garun jini. Har ila yau, da yin amfani da Omega-3 da magani daga cardiac matsaloli rage hadarin na thrombus samuwar, yin tasoshin mafi m da resilient.
• Musculoskeletal tsarin. Unsaturated m acid ne Omega-3, Omega-6 da inganta digestibility na alli, sa'an nan ya karfafa da kashi, kare da osteoporosis. Omega-3 kuma kare da gidajen abinci, samar da su su mobile, wato, ya hana amosanin gabbai da kuma ta bambance-bambancen karatu.
• A juyayi tsarin. Tsawo rashin Omega-3 a cikin ɗan adam rage cin abinci da aka gaji da damuwa da sadarwa a tsakanin jijiya Kwayoyin a cikin kwakwalwa da cewa yana sa da ci gaban cututtuka kamar na kullum gajiya, ciki, schizophrenia, bipolar cuta da kuma wasu wasu.
• Fata, gashi, da kusoshi na farko don nuna rashin Omega-3. Mene ne amfani ya dauki wannan Vitamin capsules? Saboda haka za ka iya samun fi sauri waje sakamako: gashi tsagaita zuwa exfoliate, santsi da kuma m, pimples a kan fuska bace, kuma kusoshi ne da karfi da kuma m.
• Mutane da yawa oncologists jayayya cewa a rashin Omega-3 iya haifar da ci gaban da cutar sankarar nono, prostate da kuma ciwon.

Omega 3 mata masu ciki da yara

A mafi muhimmanci polyunsaturated m acid ga mata a lokacin daukar ciki da kuma nono. A lokacin daukar ciki, suna tsunduma a cikin samuwar kwakwalwa da kuma na gefe m tsarin da jariri, don haka da mace jiki a kullum tura 'ya'yansu game da 2 grams na Omega-3. Capsules da na halitta kifi mai ko roba acid a cikin wannan hali zai zama sosai tasiri, tun tabbatar da cewa dole adadin bitamin ne matsala tare da abinci, musamman lokacin da toxicosis.

Idan ba ka samar mata masu ciki da ya zama na kullum na Omega-3, shi zai zama a hadarin marigayi toxicosis, wanda bai kai ba haihuwa, da kuma ciki.

Bayyanar cututtuka na rashi m acid Omega-3

A mafi bayyananne alamar rashi na polyunsaturated m acid Omega-3 shi ne tabarbarewar fata gashi kuma kusoshi. The gashi zama maras ban sha'awa da kuma bushe, raba iyakar kuma dandruff. Pimples a kan fuskarsa, rash da desquamation da fata kuma iya magana game da rashin acid a cikin jiki. Kusoshi fara zuwa exfoliate da kuma karya saukar, zama maras ban sha'awa da kuma m.

Sauran ãyõyinMu su hada ciki, maƙarƙashiya, hadin gwiwa zafi, hauhawar jini.

kullum rate

A kayyade kullum ci na Omega-3 nagartacce (da kwantena ne ya zama ko abin da ake ci ci - komai) wajibi ne a tuna da cewa jiki, wadannan acid ba za a iya hada, bi da bi, dole mu yi kullum samun dukan stock daga waje. Daily lafiya da mutum ya samu daga 1 zuwa 2.5 grams na Omega-3 polyunsaturated m acid da 4 zuwa 8 grams na Omega-6.

A lokacin daukar ciki da nono-ciyar da mata a cikin jariri bukatar Omega-3 ƙaruwa har zuwa 4-5 grams per day. Bugu da kari, da shawarar kashi na kwayoyi a kan tushen da Omega-3 (umurci manual dole ne a yi karatu a hankali) ƙara a cikin wadannan lokuta:

• a lokacin sanyi kakar.
• zuciya da jijiyoyin jini cututtuka (hauhawar jini, atherosclerosis).
• tare da m ciki, ciki;
• a lura da ciwon daji.

A lokacin bazara lokacin da tare da low jini, shi ne shawarar zuwa ƙuntata da kayayyakin dauke da Omega-3.

Foods high a Omega-3

Akwai uku main Categories kayayyakin dake dauke da matsakaicin adadin polyunsaturated m acid. Wannan kayan lambu mai, kifi, da kwayoyi. Hakika, da Omega-3 samu a sauran abinci, amma a da yawa karami yawa. Don ƙarin bayani game da abun ciki na wani polyunsaturated m acid Omega-3 da 100 grams abinci samuwa ga mu mu gaya wa tebur.

Very amfani abun ciki da kuma gina jiki, a daban-daban abinci dangane da yanayin da namo, shiri da kuma amfani. Alal misali, tare da Salted ko kyafaffen kifi ta dukan wadata da na Omega-3 da aka rasa, amma tsare a man tserar m acid.

Saboda haka da muhimmanci sosai wajen saka idanu ba kawai rage cin abinci, amma kuma ga daidai dafa abinci.

Omega-3: Umurnai na Amfani

Idan ka yanke shawara su yi up for rashi na m acid a cikin jiki da taimakon Pharmaceutical kayayyakin, shi ne mafi kyau ga neman shawara daga likitan da kuma karanta umarnin a cikin shawarar magani.

A misali hanya na amfani da shirye-shirye dauke da Omega-3 (su farashin dogara a kan ingancin albarkatun kasa da kuma yana farawa da wani lamba 120 rubles domin marufi), shafi biyu zabin - magani da kuma rigakafin.

Lokacin da ya gano shortcomings daga wadannan m acid a shiri na jiki kamata dauki 2-3 capsules kullum bayan abinci ga wata. likita shawarwarin na iya bambanta daga umarnin a fentin allurai dangane da haƙuri da yanayin.

Kamar yadda rigakafin za ka iya yi da dukan iyalin a lokacin sanyi kakar shirye-shiryen da Omega-3, wanda shi ne da amfani ga yara a kan 12 da kuma manya, kai 1 kwantena da rana na watanni uku. Child ƙaramin kashi kamata nada pediatrician.

contraindications

Tare da taka tsantsan da kuma karkashin likita dubawa tafii da magani tare da Omega-3 ga mutane tare da koda cuta, hanta da kuma ciki, kazalika a cikin tsofaffi.

Ba da shawarar for wadannan kwayoyi:

• idan kai ne rashin lafiyan kifi mai.
• a koda gazawar da kuma gall duwatsu ko mafitsara.
• a lokacin aiki nau'i na da tarin fuka.
• a thyroid cututtuka.

Yadda za a yi amfani da m acid?

Hakika, mafi gina jiki da kuma bitamin samu a sabo kayayyakin ko hõre kadan aiki. A wannan ya kamata kuma sun shafi kayayyakin da wani babban abun ciki na Omega-3, wanda shi ne amfani da tsayar da wadannan sharudda:

• Kayan lambu mai amfani da a salads, kamar yadda a lokacin da frying mafi yawan m acid za a halaka. Ba zato ba tsammani, da man fetur da ya kamata a adana tafi daga rana - a cikin kwalabe na duhu gilashi.
• Flax tsaba ne ma mafi alhẽri don ƙara a raw siffan a salads ko matsayin condiment a cikin shirye-sanya jita-jita.
• A kifi bukatar zabi raw, ba daskarewa.
• Cin 5-10 walnuts kwaya, ku samar da kanka kullum kudi na Omega-3.

Ka tuna cewa high quality, kuma m abinci iya cikakken samar mana da polyunsaturated m acid. kowane ƙarin kwayoyi ba ka bukatar idan yadda ya kamata tsara rage cin abinci.