Akwai cikakkiyar yarjejeniya akan abinci mai gina jiki: omega-3 fatty acid Suna ba da fa'idodi da aka tabbatar don cututtukan zuciya, ƙwaƙwalwa, da lafiyar gani. Duk da haka, yawancin jama'a ba sa isa ga abubuwan da aka ba da shawarar tare da abincin da suka saba, kuma shakku masu ma'ana sun taso game da yadda ake dafa kifi don guje wa rasa waɗannan lipids da lokacin da ya dace neman kari.
A halin yanzu, sabon bincike na Turai yana tace taswirar. Bayanai na baya-bayan nan a cikin manya masu lafiya sun nuna cewa EPA (marine omega-3) Zai iya bambanta sosai tsakanin mutane kuma ya ɓace da sauri lokacin da aka dakatar da kashi, wanda ke sake buɗe muhawara game da riko, sashi, da zaɓin tsari mafi dacewa a Spain da EU.
Abin da suke da kuma inda za a same su
Omega-3 fatty acids na cikin dangin polyunsaturated fats. A cikin duniyar shuka, sun fi rinjaye. ALA (alpha-linolenic) - yanzu a cikin kwayoyi, chia da flax ko waken soya-, yayin da muke cikin teku muna samun masu dogon sarka EPA da DHA a cikin kifaye mai mai, kifin dawa, da ciyawa. Dukansu sune waɗanda suka fi kusanci da aikin zuciya da jijiyoyin jini.
Ba duk abin da muke saya ba ne, amma har da yadda muke dafa shi. Bayanai sun nuna cewa Zafin da ya wuce kima yana oxidizes wani ɓangare na omega-3 daga kifi; tare da salmon (misali a cikin a girke-girke tare da salmonHanyoyi kamar tururi ko dafa abinci a cikin papillote suna rage asara idan aka kwatanta da soya ko amfani da tanda mai ƙarfi. Idan kuna son danyen kifi, yana iya zama zaɓi, koyaushe a baya daskararre don amincin abinci.
Bugu da ƙari, yana da daraja tunawa cewa ingancin naman nama yana da mahimmanci. Wasu bincike sun lura cewa kifi kifi Yana iya samun ƙananan ƙaddamar da abubuwan gina jiki da yawa, ciki har da omega-3, idan aka kwatanta da sauran nau'in. Domin farashi da bayanin abinci, mackerel, sardines, anchovies ko herring Mafi kyawun zaɓi ne kuma suna dacewa da al'adarmu.
Abin da sabuwar shaida ta ce
Wata ƙungiya a Finland ta kimanta yawan allurai na Icosapentoethyl (EPA) don kwanaki 28 a cikin manya tare da bayanin martaba na al'ada. Sakamakon ya nuna alamar haɓakar EPA na jini (hudu), raguwa a cikin triglycerides (~ 14%) da kuma apolipoprotein B (~ 6%), ban da haɓakawa a cikin alamar alamar haɗari na ƙwayar cuta. Bayan katsewa, matakan sun dawo da sauri, yana nuni m amma reversible effects.
Binciken mai ban sha'awa shine babban bambancin mutum-mutumiKowane mutum ya gabatar da “hoton yatsa na lipid” na musamman wanda ya daidaita martanin su ga EPA. Wannan yana ƙarfafa mahimman ra'ayi don aiki: Amfanin na iya buƙatar gyare-gyare. da daidaito, ko da lokacin da muke magana game da bayanan martaba masu lafiya.
Bayan zuciya, bincike yana nuna tasirin jijiya. Binciken meta-bincike na baya-bayan nan sun lura a rage girman kai a cikin tashin hankali tare da ƙarin omega-3 a cikin ƙungiyoyin jama'a daban-daban, kuma binciken da ya gabata yana danganta EPA/DHA tare da ƙarancin haɗarin raunin hankali A cikin dogon lokaci. Waɗannan alamu ne masu ban sha'awa, kodayake Ana buƙatar ƙarin karatu mai zurfi kuma na tsawon lokaci don tabbatar da mafi kyawun girma da allurai.
A wurare kamar bushewar ido, ciki, ko wasu matsalolin yanayi, wallafe-wallafen Turai suna nuna fa'idodi masu mahimmanci, musamman daga DHA a cikin ci gaban neurologicalAmma saƙon aiki ya kasance iri ɗaya: ba da fifiko ga abincinku (Kifi mai mai sau 2-3 / mako) kuma tuntuɓi kafin kari idan akwai yanayin kiwon lafiya.
Kari: lokacin da za a ɗauka da yadda za a zaɓa su
Idan abincinku ya riga ya ƙunshi akai-akai kifi mai mai, goro da mai Idan yana da inganci, ƙila ba za ku buƙaci capsules ba. A cikin mutane a kan abinci maras cin namakarancin riko da kifi, high triglycerides ko takamaiman buƙatu (misali, ciki ba tare da cin kifi ba), ƙarin EPA/DHA—ko na man algae A cikin yanayin vegans - suna da ma'ana. Hakanan akwai nau'ikan ruwa; duba zaɓuɓɓuka kamar omega-3 a cikin abin sha.
Don zaɓar da kyau, yana da mahimmanci cewa alamar ta faɗi a sarari abun ciki a kowace kashi na EPA da DHA (ba kawai "man kifi") ba. Ya fi son tsari tare da mafi kyawun bioavailability, kamar triglycerides ko re-esterified (rTG)kuma ku kasance masu shakka idan ba a ƙayyade ainihin adadin ba.
Sabo da tsabta suna yin duk bambanci: samfurin mai kyau bai kamata ya kasance ba wari ko dandanoNemi tsarkakewa da gwaji na ɓangare na uku (misali, IFOS) kuma, idan dorewa yana da damuwa a gare ku, alamun kamar MSC ko Abokin TekuCapsule tare da shafi na ciki zai iya taimakawa wajen guje wa kifi "maimaita".
Yawancin masana'antun suna ƙara bitamin E a matsayin antioxidant don kare mai daga iskar shaka. Game da shan omega-3 tare da bitamin E a matsayin takamaiman dabara, da Haɗin shaida yana da iyakaTuntuɓi likitan ku idan kuna shan maganin ƙwanƙwasa jini ko kuma kuna da cututtukan jini, saboda duka biyun na iya shafar lafiyar ku. ƙara haɗarin zubar jini.
Sashi, aminci da shawarwari a Turai
A matsayin jagora na gaba ɗaya, abincin yau da kullun na aƙalla 250 MG na EPA+DHA Yana da alaƙa da kariyar zuciya a cikin manya. Hukumar Kula da Abinci ta Turai (EFSA) tana ɗaukar wannan cin har zuwa 5 g/rana na EPA+DHA Suna da lafiya a cikin manya; high allurai ya kamata a rubuta ta kwararru da kuma daidaita da manufar asibiti.
Don inganta haƙuri da sha, ɗauka tare da a abinci mai dauke da mai, kiyaye capsules daga zafi da haske (har ma a cikin firijida kuma girmama mafi kyau kafin kwanan wata. Idan yana wari, abin da ya fi hikima shi ne Yi watsi da samfurin.
A lokacin daukar ciki, fifiko da DHAA guji man hanta (yawan bitamin A) kuma zaɓi zaɓuɓɓuka free of nauyi karafaGa yara da samari, kula da tsarin abinci na Bahar Rum/Atlantic tare da kifi na yau da kullum Yana da alaƙa da mafi kyawun kumburi da bayanin martaba na rayuwa, ba tare da buƙatun tsari na capsules ba.
Dorewa da madadin salmon
Muhawara game da Kifin kifin vs. kamun daji Yana da rai. Wasu shaidun suna nuna ƙananan ƙarancin abinci mai gina jiki-ciki har da omega-3-a cikin wasu nau'in kifi na noma. A Spain da Turai muna da Zaɓuɓɓukan shuɗi masu araha da ɗorewa irin su sardines, mackerel, anchovies ko herring, tare da kyakkyawan sawun muhalli da kuma gagarumar gudunmawar EPA/DHA.
Idan kun riga kun sayi salmon, yi amfani m dafa abinci (misali, a cikin girke-girke na burger salmon) don adana fatty acids. Kuma idan kun rarrabuwa, ban da yada fallasa ku ga gurɓatattun abubuwa. za ka yi tanadi ba tare da rasa ingancin abinci mai gina jiki ba: ƴan dabaru suna da tsada kamar haɗa ƙananan kifi mai mai sau biyu a mako.
Kuma kwakwalwa? Abubuwan da ke tasowa da shingen jini-kwakwalwa
Bayan mai na al'ada, masana'antu suna bincike madadin tsari don inganta isar da omega-3 zuwa kwakwalwa. Ana ci gaba da bincike don sanin ko haɗa EPA/DHA zuwa rayayye safarar kwayoyin Zai iya sauƙaƙe ketare shingen kwakwalwar jini. Bayanan farko suna da ban sha'awa, amma Gwajin ɗan adam zai zama dole tsara sosai kafin fassara waɗannan binciken zuwa shawarwarin yau da kullun.
Wadanda suke son inganta lafiyar kwakwalwarsu a yau suna da abin da muka sani mafi kyau: Abincin Bahar Rum ko Atlantika tare da kifin mai na yau da kullun, kwayoyi da salon rayuwa mai kariya na zuciya (aikin jiki, mai kyau ga zuciya(mai kyau ga kwakwalwa).
Dangane da abin da muka sani ya zuwa yanzu, hanya mafi dacewa don cin gajiyar omega-3s ita ce ba da fifiko ga kifin mai mai da mai. m dafa abinci dabaruAjiye kari don lokuta inda aka nuna shi (ko kuma inda ake ci ya yi ƙasa), zaɓi samfuran sabo, tsarkakakku, kuma masu kyau, kuma la'akari da yanayi na musamman kamar su. ciki, maganin ƙwanƙwasa jini, ko abincin ganyayyakiKimiyya na ci gaba kuma yana ƙara nuances, amma tsarin gaba ɗaya ya kasance mai ƙarfi.
