Omega-3 fatty acids sune mahimman kitse waɗanda ke ba da fa'idodin kiwon lafiya da yawa.
Nazarin ya nuna cewa suna iya rage kumburi, rage triglycerides na jini, har ma da rage haɗarin lalata (1, 2, 3).
Sanannun tushen tushen fatty acid omega-3 sune man kifi da kifaye masu kitse irin su salmon, trout da tuna.
Wannan na iya haifar da ƙalubale ga masu cin ganyayyaki, masu cin ganyayyaki, ko ma waɗanda ba sa son kifi don biyan buƙatun su na omega-3 fatty acid.
Daga cikin manyan nau'ikan fatty acid guda uku na omega-3, abincin shuka gabaɗaya ya ƙunshi alpha-linolenic acid (ALA).
ALA baya aiki a cikin jiki kuma dole ne a canza shi zuwa wasu nau'ikan omega-3 fatty acids - eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA) - don cimma fa'idodin kiwon lafiya iri ɗaya (4).
Abin takaici, ikon jikinka na canza ALA yana da iyaka. Kusan kashi 5% na ALA ne kawai aka canza zuwa EPA, yayin da kasa da 0,5% aka canza zuwa DHA (5).
Don haka, idan ba ku samun man kifi ko EPA ko DHA a cikin abincinku, yana da mahimmanci ku ci abinci mai yawa na ALA don biyan bukatun ku na omega-3.
Bugu da ƙari, kiyaye omega-6 zuwa omega-3 rabo a hankali, a matsayin rage cin abinci mai omega-3 amma mai girma a cikin omega-6 na iya ƙara kumburi da haɗarin cututtuka (6).
Anan akwai 7 daga cikin mafi kyawun tushen tushen tsire-tsire na omega-3 fatty acids.
Table na abubuwan ciki
1. chia tsaba
An san tsaban Chia don fa'idodin kiwon lafiya da yawa, suna ba da babban adadin fiber da furotin a kowane hidima.
Su kuma kyakkyawan tushen tushen ALA omega-3 fatty acids.
Godiya ga omega-3, fiber da furotin, binciken ya nuna cewa tsaba na chia na iya rage haɗarin cututtuka na yau da kullun lokacin cinyewa a matsayin wani ɓangare na abinci mai kyau.
Ɗaya daga cikin binciken ya gano cewa cinye tsaba na chia, nopal, furotin soya, da hatsi sun rage triglycerides na jini, rashin haƙuri na glucose, da alamun kumburi (7).
Wani binciken dabba na 2007 ya kuma gano cewa cinye 'ya'yan chia yana rage triglycerides na jini kuma ya karu "mai kyau" matakan HDL cholesterol da omega-3s a cikin jini (8).
Oza ɗaya (gram 28) na tsaba na chia na iya haɗuwa kuma ya wuce shawarar abincin yau da kullun na omega-3 fatty acid, don jimlar 4 mg (915).
Shawarar shawarar yau da kullun na ALA ga manya waɗanda suka wuce shekaru 19 shine 1 MG na mata da 100 MG na maza (1).
Ƙara yawan iri na chia ta hanyar yayyafa pudding mai gina jiki ko yayyafa tsaba na chia akan salads, yogurt, ko smoothies.
Hakanan za'a iya amfani da tsaba chia na ƙasa azaman madadin kwai mai cin ganyayyaki. A hada cokali daya (gram 7) da ruwan cokali 3 domin maye gurbin kwai daya a girke-girke.
Summary: Oza daya (gram 28) na tsaba na chia yana samar da 4 MG na ALA omega-915 fatty acids, ko tsakanin kashi 3 da 307 bisa dari na shawarar yau da kullun.
2. Brussels sprouts
Baya ga yawan bitamin K, bitamin C, da fiber abun ciki, Brussels sprouts ne mai kyau tushen tushen omega-3 fatty acid.
Saboda kayan lambu masu cruciferous irin su Brussels sprouts suna da wadataccen abinci mai gina jiki da omega-3 fatty acids, an danganta su da fa'idodin kiwon lafiya da yawa.
A gaskiya ma, binciken daya ya nuna cewa yawan amfani da kayan lambu na cruciferous yana hade da 16% rage hadarin cututtukan zuciya (11).
Rabin kofi (gram 44) na ɗanyen Brussels sprouts ya ƙunshi kusan MG 44 na ALA (12).
A halin yanzu, dafaffen sprouts na Brussels ya ƙunshi sau uku, yana samar da 135 MG na omega-3 fatty acids a cikin kowane rabin kofin (gram 78) (13).
Ko gasassu, steamed, blanched ko sautéed, Brussels sprouts ne mai ban mamaki raka ga kowane abinci.
Summary: Kowane rabin kofin (gram 78) na dafaffen sprouts na Brussels ya ƙunshi MG 135 na ALA, har zuwa 12% na shawarar yau da kullun.
3. Man Algae
Man Algae, nau'in mai da aka samu daga algae, ya fice a matsayin ɗaya daga cikin 'yan tsirarun tushen vegan na EPA da DHA (14).
Wasu nazarin ma sun nuna cewa wannan samfurin yana kwatankwacin abincin teku dangane da wadatar EPA da DHA.
Ɗaya daga cikin binciken ya kwatanta capsules na man algae zuwa dafaffen kifi kuma ya gano cewa duka biyun sun kasance masu jurewa da kyau kuma daidai da sha'awar sha (15).
Kodayake bincike yana da iyaka, binciken dabba ya nuna cewa DHA a cikin man algae yana da amfani musamman ga lafiyar ku.
A gaskiya ma, wani binciken dabba na baya-bayan nan ya nuna cewa haɓaka beraye tare da mahaɗin mai algal DHA ya haifar da ingantaccen ƙwaƙwalwar ajiya (16).
Koyaya, ana buƙatar ƙarin nazari don sanin girman fa'idodin lafiyarsa.
Mafi yawan samuwa a cikin nau'in capsule gel mai laushi, kariyar man algae yawanci yana samar da 400 zuwa 500 MG na DHA da EPA hade. Gabaɗaya, ana ba da shawarar samun 300 zuwa 900 MG na DHA da EPA a hade kowace rana (17).
Abubuwan da ake amfani da man algae suna da sauƙin samu a yawancin shagunan magunguna. Hakanan za'a iya ƙara nau'ikan ruwa a cikin abubuwan sha ko santsi don samun adadin kitse masu lafiya.
Summary: Dangane da kari, man algae yana samar da 400 zuwa 500 MG na DHA da EPA, yana lissafin kashi 44 zuwa 167 na yawan abincin yau da kullun.
4. Ciwon daji
Bugu da ƙari, furotin, magnesium, baƙin ƙarfe, da zinc, tsaba na hemp sun kasance kusan 30% mai kuma sun ƙunshi adadi mai kyau na omega-3 (18, 19).
Nazarin dabbobi ya nuna cewa omega-3s da aka samu a cikin tsaba na hemp na iya amfani da lafiyar zuciya.
Suna yin haka ta hanyar hana gudanwar jini da kuma taimakawa zuciya ta murmure bayan bugun zuciya (20, 21).
Kowane oza (gram 28) na tsaba na hemp ya ƙunshi kusan 6 MG na ALA (000).
Ki yayyafa tsaban hemp akan yoghurt ko ki gauraya su a cikin santsi don ƙara ɗan datsewa da ƙara yawan abun ciye-ciye na omega-3.
Bugu da ƙari, sandunan granola da aka yi da tsaba na hemp na gida na iya zama hanya mai sauƙi don haɗa ƙwayar hemp tare da sauran kayan abinci masu lafiya kamar ƙwayar flax da shirya su cikin ƙarin omega-3s.
Hakanan ana iya amfani da man iri na hemp, wanda aka samu ta hanyar latsa tsaba na hemp, don samar da adadi mai mahimmanci na omega-3 fatty acid.
Summary: Oza daya (gram 28) na tsaba na hemp ya ƙunshi 6 MG na ALA omega-000 fatty acids, ko kashi 3 zuwa 375 na shawarar yau da kullun.
5. Kwayoyi
Walnuts suna da wadataccen kitse masu lafiya da ALA omega-3 fatty acids. A gaskiya ma, kwayoyi sun ƙunshi kusan 65% mai da nauyi (23).
Yawancin nazarin dabba sun nuna cewa gyada na iya taimakawa wajen inganta lafiyar kwakwalwa saboda abun ciki na omega-3.
Wani binciken dabba na 2011 ya gano cewa cin goro yana da alaƙa da haɓakar koyo da ƙwaƙwalwa (24).
Wani binciken dabba ya nuna cewa kwayoyi sun haifar da ci gaba mai mahimmanci a ƙwaƙwalwar ajiya, koyo, haɓaka mota, da damuwa a cikin mice tare da cutar Alzheimer (25).
Kwayoyi guda ɗaya na iya biyan buƙatun yini gaba ɗaya na omega-3 fatty acids, tare da oza ɗaya (gram 28) yana samar da 2 MG (542).
Ƙara goro a cikin granola na gida ko hatsi, yayyafa su a kan yogurt, ko kuma kawai da hannu don ƙara yawan abincin ALA.
Summary: Oza daya (gram 28) na walnuts ya ƙunshi 2 MG na ALA omega-542 fatty acids, ko 3-159% na shawarar yau da kullun.
6. Kayan lambu
Flaxseeds sune gidajen abinci mai gina jiki, suna ba da adadi mai kyau na fiber, furotin, magnesium da manganese a cikin kowane hidima.
Hakanan suna da kyakkyawan tushen omega-3.
Yawancin karatu sun nuna fa'idodin lafiyar zuciya na tsaba flax, galibi saboda abun ciki na omega-3 fatty acid.
Yawancin bincike sun nuna cewa flaxseed da man flaxseed suna rage cholesterol (27, 28, 29).
Wani bincike ya nuna cewa flaxseed zai iya taimakawa sosai wajen rage hawan jini, musamman a cikin mutanen da ke fama da hauhawar jini (30).
Oza daya (gram 28) na iri na flax ya ƙunshi 6 MG na ALA omega-388 fatty acids, wanda ya zarce adadin da aka ba da shawarar yau da kullun (3).
Flaxseeds suna da sauƙin haɗawa a cikin abincin ku kuma suna iya zama sinadari mai mahimmanci a cikin gasa vegan.
A kwaba garin garin flax cokali daya (gram 7) tare da ruwan cokali 2,5 don amfani da shi a madadin kwai a cikin kayan da aka gasa.
Tare da ɗanɗano mai laushi amma ɗanɗano mai ɗanɗano, flaxseed shima yana yin kyakkyawan ƙari ga hatsi, hatsi, miya da salads.
Summary: Oza daya (gram 28) na irin flaxseed ya ƙunshi 6 MG na ALA omega-388 fatty acids, ko kashi 3 zuwa 400 na shawarar yau da kullun.
7. Man Perilla
Ana amfani da wannan mai, wanda aka samo daga tsaba na perilla, a cikin abincin Koriya a matsayin kayan abinci da man girki.
Bugu da ƙari, kasancewar sinadari mai ɗorewa kuma mai ɗanɗano, yana da kyau tushen tushen fatty acid omega-3.
Wani bincike na mahalarta tsofaffi 20 ya maye gurbin man waken soya da man perilla kuma ya gano cewa ya ninka matakan ALA a cikin jini. A cikin dogon lokaci, wannan kuma ya haifar da ƙara yawan matakan jini na EPA da DHA (32).
Man Perilla yana da wadata sosai a cikin omega-3 fatty acids, tare da ALA wanda ke da kusan kashi 64% na wannan man iri (33).
Kowane cokali (gram 14) ya ƙunshi kusan MG 9 na ALA omega-000 fatty acids.
Don haɓaka fa'idodin lafiyarsa, yakamata a yi amfani da man perilla azaman kayan haɓaka ɗanɗano ko suturar salati maimakon azaman mai dafa abinci. Wannan shi ne saboda mai mai girma a cikin polyunsaturated fatty acids na iya yin oxidize da zafi kuma ya haifar da radicals masu cutarwa waɗanda ke taimakawa ga cututtuka (34).
Hakanan ana samun man Perilla a cikin sigar capsule don hanya mai sauƙi kuma mai dacewa don ƙara yawan omega-3.
Summary: Kowane cokali (gram 14) na man perilla ya ƙunshi MG 9 na ALA omega-000 fatty acids, ko kashi 3 zuwa 563 bisa 818 na shawarar yau da kullun.
Sakamakon karshe
Omega-3 fatty acids sun ƙunshi muhimmin sashi na abinci kuma suna da mahimmanci ga lafiyar ku.
Idan ba ku ci kifi don dalilai na abinci ko zaɓi na sirri ba, har yanzu kuna iya jin daɗin fa'idar omega-3 fatty acid a cikin abincin ku.
Ta hanyar haɗa ƴan abinci masu arzikin omega-3 a cikin abincinku ko zaɓin ƙarin tushen shuka, yana yiwuwa a biya bukatun ku, ba tare da abincin teku ba.
