Omega - 3 dufan acids Waa Maxay Waxa iyo Sida loo magdhabo ay hoos u dhaca.

Waayo, jidhkayaga omega-3 fatty acids leeyihiin tiro ka mid ah hawlaha muhiimka ah. The feature ugu muhiimsan ee ay - horumarinta walxaha hormone-sida noolaha gaar ah. Waxyaabahani, khubaro badan oo loo yaqaan hormoon oo unug, oo waxay muhiim u yihiin socodka saxda ah ee geedi socodka ee unugyada iyo unugyada, ka kooban oo ka mid ah. iyaga oo aan ma suurtowdo in nidaamsan xuub gacanta, gaar ahaan, unugyada maskaxda ee ileyska iyo shahwada kletok- taranka lab. Haddii rabshaysan dheelitirka walxaha kuwan, hubi in ay jiraan noocyada kala duwan ee cudurrada iyo cudurrada raaga, sababa caabuq si weyn more. Waxaa intaa dheer, si loo gaaro natiijada ugu fiican ee tiradoodu dhan waa in aanay noqon oo waaweyn, waa inay iska caadi ah, laakiin aan ka yarayn.

Omega-3 dufannada acids dufan leeyihiin carbon-carbon bond a double ee omega-3 jagooyinka, i.e. at eb ee carbon saddexaad ka dhamaadka methyl of acid dufan ah. Wakhtigan saynisyahano toban of acids dufanka leh sida loo qoondeeyay, laakiin dareemi, kaliya afar ka mid ah: eicosapentaenoic, dokozagesaenovaya, docosapentaenoic iyo Alfa-linolenic acid.

Ka dib markii baaritaan faahfaahsan oo ka mid ah saamaynta iyo falalka acids omega-3 dufanka leh, waa wax iska cad - iyaga oo aan si caadi ah u shaqayn karaan ficil ahaan mid ka mid ah hababka ee jirka aadanaha. In ay ka maqan, dhiigga qofka noqonayaa dareemi dhumuc weyn; heerka kolestaroolka kordho, waxay kordhisaa khatarta ah ee atherosclerosis iyo dhiig-karka, qalbigiisa ayaa dilaacda - lumiyo laxanka caadiga ah; guul darreysato geeddi socodka dheefshiidka, kordhisaa fursada wadne iyo stroke, duma nidaamka difaaca jirka. Si joogta ah hadal uu barnaamijka Live Healthy Doctor of Medicine iyo Professor Elena Malysheva uu ka hadlay saamaynta PUFA on jidhka iyo caafimaadka.

Intaa waxaa dheer, acids omega-3 dufan leeyihiin shaqo tamarta. Subagga waa il aad u awood badan ee tamarta. habka lagu qayilo waxaa loo qoondeeyey tamar ku ool ah wax ka badan in of protein iyo carbohydrates la xoojiyey. A dufanka dufannada - ugu lagama maarmaan ah oo caan ku dareen this.

Sida aad arki karto, acids kuwanu waa gargaarka lagama maarmaan ah in nolosha jidhkeenna, laakiin nasiib daro, si madax banaan ku dhexsameeysmo jirka our, ay ma karo, sidaas darteed waa in aad iyaga ka baxsan hesho. Foods hodan ku ah omega-3 fatty acids horrayn waa kalluunka, mackerel, cunna, sardines; linseed saliid ah; saliid tran, iniinta, inta hirku, digir iyo misir, isbinaajka, kale iyo cagaarka Collard.

Omega-3 dufan acid shubo in unugyada adipose. Laakiin taasi macnaheedu ma aha in ay awoodaan in ay saameyn ku miisaanka ee aadanuhu yihiin. Sababtoo ah ay joogaan lagama maarmaan ah in dad waqtiga oo dhan, oo waxay sidaas si degdeg ah ku qaatay. Dadka qaba cudurada of nidaamka ama buurnaanta dhakhaatiirta wadnaha ku talineynaa cuno cokan dufanka in qaybo yaryar oo, iyo in ay qayb ka mid ah xaydha gudaha ka samaysan qaab omega-3 iyo omega-6 acids dufan dufannada.

Qofka caafimaad ka hortagga deficiency dufannada dufan acid waa ku filan si loo dhammeeyo 2.5 g of omega-3. Sida by nafaqada talinayaa, ugu fiican waayo, kanu Ujeedada kalluunka ku haboon qabtay duurka, ma dhaqda. kalluunka weliba cusbayn waa ku habboon, tan iyo inta lagu jiro daaweynta kulaylka ah omega-3 fatty acids waa la wada baabbi'iyey. 100 -200 garaam oo kalluunka todobaadkii cunay ku siin doonaa horumar ah ee fayo-qabka iyo caafimaadka.