Vitamin F shine sunan da ba shi da mahimmanci ga acid mai yawan polyunsaturated, amfanin da muke da fiye da ji. Akwai nau'o'in fatadarai guda biyu da suka dace da mutum - bitamin Omega 3 da Omega 6. Wadannan bitamin za a iya hada da su cikin jikinmu, amma idan an hadu da wani yanayi, akalla daya daga cikin omega acid dole ne ya fito daga waje, saboda an hada su daga juna.
Sources na Omega acid
Bitamins Omega 3 da Omega 6 za a iya samu ba kawai daga kifaye ba, har ma daga kayan shuka. Man kayan lambu sun ƙunshi acid alpha-linoleic acid, wanda, bayan sunadarai, an canza zuwa Omega 3. Irin waɗannan manomi suna cikin:
- walnuts;
- almonds;
- flax;
- sunflower;
- kayan lambu kore;
- man fetur;
- waken soya;
- hatsi amfanin gona.
Duk da haka, kawai kashi 10 cikin dari na acid linoleic da ke cikin waɗannan samfurori suna shafe jiki. Saboda haka, ko kuna son shi ko a'a, kuma dole ku ci kifaye
.Kifi da kifi da kowane nau'i na abincin teku - wannan shi ne mafi kyawun tushen bitamin ko kuma m Omega 3. Kuma fatter da kifaye, da kuma taƙasa da mazaunin, mafi girma da abun ciki omega.
Alal misali, kashi 3-4 a kowace rana daga cikin bitamin bitamin Omega 3 yana kunshe a cikin kifi mai zuwa:
- Kodin;
- Salmon;
- herring;
- sprat;
- mackerel;
- sardine;
- doki mackerel;
- Jirgin sirri;
- kullin;
- Alamar;
- hadari;
- gefe;
- kwari;
- haddock;
- teku bass.
Kuma har zuwa goma na yau da kullum ana kunshe ne a cikin 100 g na hanta na kwakwa, daga abin da ya biyo baya don rufe buƙatar cikewar bitar Omega 3 isa ya ci 10 g hanta na kifin. Kuma idan kifi ya riga ya fita daga kunnuwanku, zaka iya cika salatin kawai tare da man da aka adana kwakwalwan kwakwalwa, kuma yana da matukar wadata a cikin omega acid.
Amfanin
Yana da matukar wuya a yi magana game da amfani da Omega 3 da 6, saboda yana ganin waɗannan ƙwayoyi suna warkarwa kuma suna warkar da dukan jikin mutum daga zuciya da kwakwalwa ga gashi da kusoshi. Ga wasu misalai na aikin su:
- Omega acids rage cholesterol , don haka kare tsarin zuciya daga cututtuka daban-daban - atherosclerosis, ciwon zuciya, zubar da jini, arrhythmias, da dai sauransu.
- Ana buƙatar albarkatun Omega yau da kullum don kwakwalwar mu, da kuma yin amfani da kullum don kare mu daga cututtuka, hare-haren tashin hankali, da kuma inganta haɓaka tunanin mutum a cikin yara;
- Kare katanga daga tsufa;
- hana cutar Alzheimer;
- su ne kariya daga hanta daga kiba;
- rage haɗarin bunkasa ciwon sukari;
- ƙara yawan rigakafi da hana ƙwayoyin kumburi.