Shin wannan irin kayan lambu ne na omega-3 mai albarka?
Idan kuna neman ƙarin don taimakawa wajen bunkasa matakan mai omega-3, mai yiwuwa kun ji wani samfurin halitta mai suna man fetur. Wani tushen nau'o'in albarkatun mai da yawa, man fetur mai sauri yana zama madogarar matsala ga kifin man fetur da man fetur flaxseed .
Kodayake man fetur na nesa ba ta da tarihin amfani da 'yan adam, yana da kwarewa a matsayin karin abincin abincin a cikin' yan shekarun nan.
Masu sana'a sunce cewa man fetur yana aiki ne a matsayin mafi yawan kasuwancin da aka samo asalin stearidonic acid (ko SDA, irin omega-3). Stearidonic acid an canza cikin jiki zuwa docosahexaenoic acid (DHA) da eicosapentaenoic acid (EPA), iri iri na omega-3 a cikin kifi.
Ana samo man fetur mai hatsi daga cikin tsire-tsire da ake kira Buglossoides arvensis , wanda yake mamba ne daga cikin iyalin daji . Sunan sunaye sun hada da masara da gromwell.
Me ya sa mutane suke daukan ciyawa?
Da muhimmanci ga lafiyarka, an gano magungunan omega-3 don rage ciwon kumburi mai tsanani - wata mahimmanci wajen kawar da cutar. Bincike ya nuna cewa omega-3s na iya taimakawa wajen rage cututtukan zuciya da wasu cututtukan ciwon daji, kazalika da kariya daga yanayi na yau da kullum irin su osteoarthritis da ciki . Bugu da kari, omega-3s suna da muhimmanci ga aikin kwakwalwa.
Omega-3s suna samuwa a cikin nau'o'in abinci.
Alal misali, kifi mai yalwa kamar kifi, tuna, da kuma barebut suna da girma a DHA da EPA, yayin da shuka abinci irin su flaxseed da kabewa tsaba dauke da omega-3 mai suna alpha linolenic acid (ALA). Duk da haka, mutane da yawa suna amfani da abincin abincin na abinci kamar man fetur mai amfani kamar yadda ake bunkasa matakan su na uku-omega-3, kuma, bi da bi, samun wadansu amfanin kiwon lafiya.
Wani ɓangare na roko na filaye shi ne cewa kawai karamin kashi na ALA a mafi yawan kayan karamar omega-3 (irin su mai linzaman) wanda aka canza zuwa DHA da EPA. Ana yin nazari akan acid stearidonic zuwa DHA da EPA wanda yafi dacewa.
Tun lokacin da man fetur ya fito ne daga tsire-tsire, yana da sha'awa sosai ga wadanda ke neman mai cin ganyayyaki ko kayan cin nama maimakon man fetur da man fetur (biyu daga cikin tushen albarkatun mai-omega-3). Kuma tare da karin bukatar bukatun omega-3 wanda ya danganta da raguwa da wasu nau'o'in rayuwa, an kuma yi tunanin cewa man fetur zai iya yin amfani da madogarar man fetur da krill.
Ba wai kawai tushen tushen omega-3 ba, man fetur dinflower yana dauke da acid mai-omega-6. Da aka samo shi a cikin yawan kayan lambu, omega-6s suna taka muhimmiyar rawa a cikin kwakwalwa aiki a baya ga gyaran metabolism da rike da kullun kwayoyi.
Amfanin lafiyar lafiya
Saboda amfani da man shuke-shuken a matsayin magani na halitta shi ne sababbin sababbin ƙididdiga na kimiyya sunyi la'akari da amfanin lafiyarta. Binciken da aka samo ya haɗa da ƙananan gwaje-gwajen gwaje-gwaje, ciki har da binciken da aka buga a cikin Journal of Science na Inganci a 2016.
Don wannan binciken, mutane 40 sun sami abinci na yau da kullum da aka kara da ko dai mai dafaccen man fetur ko man fetur na tsawon kwanaki 28. Yayin da ƙungiyoyi biyu suka ga karuwa a matakin su na ALA da EPA, wadanda aka ba da man fetur sun fi girma a matakan EPA.
A cikin wani binciken, an buga a cikin jaridar Nutrients a shekara ta 2017, 88 mutane masu lafiya sunyi amfani da karin abincin da ke dauke da man fetur mai sunflower, man sunflower, ko kuma hadewar man a kowace rana don kwanaki 28. Ta ƙarshen binciken, mahalarta da aka yi da sukari sun sami karuwa a cikin matakan wasu abubuwa masu kare-ƙura (ciki har da sinadaran da ake kira interleukin-10).
Ko da yake ana buƙatar ƙarin bincike don sanin sakamakon lafiyar jiki na wuta, waɗannan binciken sun nuna cewa samar da furanni yana nuna alƙawari a matsayin kariyar ƙonawa.
Abubuwan Tafiyar da Tsaro
Saboda rashin ilimin bincike game da lafiyar lafiyarsa, an sani kadan game da lafiyar shan man fetur. Duk da haka, kamar yadda dukkanin abubuwan omega-3 suka kasance, akwai damuwa cewa manyan asurai na iya ƙara hawan jini. Saboda haka, mutanen da ke fama da jini (ko duk wanda ke yin amfani da magungunan jini) ya kamata ya yi taka tsantsan lokacin amfani da man fetur.
Yana da mahimmanci a lura cewa kulawa da wani yanayi na yau da kullum tare da man fetir da kuma gujewa ko jinkirta kulawa na daidaito na iya zama mummunan sakamako ga lafiyarka.
Kalma Daga
Zaka iya ɗaukar nauyin omega-3 ta cin kifin kifi (kamar salmon, mackerel, herring, sardines, da tuna) akalla sau biyu a mako. Idan ba ku ci kifaye ba, kokarin wadatar da abincinku tare da abinci kamar flaxseed, waken soya, kabewa tsaba, da walnuts.
Yana yiwuwa karɓar karin abincin abin da ake ci kamar mai da man fetur zai iya cika abubuwan da ke cike da abinci a cikin abincinku kuma ya taimake ku ku sami matakan da suka dace mafi kyau na omega-3s. Idan kana fuskantar bayyanar cututtuka kamar gajiya, rashin ƙwaƙwalwar ajiya, damuwa na yanayi, da rashin ƙarfi, magana da likitanka game da ko kana bukatar ka fara ɗaukan abubuwan omega-3.
> Sources:
> Lefort N, LeBlanc R, Giroux MA, Surette ME. Amfani da Buglossoides na man fetur wanda yake da hatsari kuma yana kara yawan n-3 fatty acid abun ciki fiye da man fetur na flax - sakamakon wani lokaci na jarrabawar asibiti. J Nutr Sci. 2016 Jan 8; 5: e2.
> Lefort N, LeBlanc R, Tabbatar da ni. Abinci na Buglossoides Arvensis Oil Ya Karu da ƙaddamar da N-3 Acids Fatty Acids a Tsarin Tsarin Dama kuma Ya ƙarfafa Lipopolysaccharide-Cimbace Cikakken Halittar Blood-10-A Tsarin Gwaji Mai Kulawa. Kayan shafawa. 2017 Mar 10; 9 (3).
> Swanson D, Block R, Mousa SA. Omega-3 acid fat EPA da DHA: amfanin lafiyar rayuwa. Adv Nutr. 2012 Janairu 3 (1): 1-7.
> Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani da likitan lasisi ba. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.