Shan (5) Siyaabood Oo Omega-3s U Horumariyo Caafimaadkaaga, Iyo Sida Aad Uga Heli Karto Wax Badan Oo Iyaga Ka Mid Ah (5 Ways Omega-3s Improve Your Health, and How You Can Get More of Them)

Qaar ka mid ah noocyada cuntada ee fayoobaanta ayaa dhamaantood dhiirrigelin ah, si kastaba ha ahaatee dufanka omega-3 ee dufanka aan la soo koobi karin ayaan ka mid ahayn.

Dufanka oo dhan lama samayn wax u dhigma. Tusaale ansax ah: omega-3 dufan aan saturated ahayn, oo loo yaqaan "dufan adag." Waxay ku raran yihiin faa'iidooyin caafimaad, laga bilaabo hoos u dhigista khamaarka xanuunka halbowlaha ilaa caawinta kacsanaanta. Dhanka ugu yaabka badan? Waxa laga helaa ilo badan oo cunto ah, si kastaba ha ahaatee waxaad sidoo kale ka baadhsan kartaa kor u qaadida omega-3. Si kastaba ha ahaatee, si la mid ah cunto kasta oo ladnaan caan ah, dufanka omega-3 ee dufanka aan la sasaturated-ka ah waxaa lagu hareereeyaa xayeysiin. Faa'iidooyinkee ayuu saynisku taageeray, oo ma jiraan wax khasaare ah oo omega-3s ah ama kobcintooda? Waxaanu kaa caawinaynaa inaad hoosta ka ogaato.

Ø Waa Maxay Omega-3 Fatty Acids?

             (What Are Omega-3 Fatty Acids)

Dufanka omega-3 aan saturated ahayn, nooc ka mid ah dufanka polyunsaturated, ayaa ah qayb aasaasi ah oo ka mid ah habka cunnada aadanaha. Si ka duwan dufannada kala duwan ee jidhku u qalabaysan yahay in la isku daro (oo loo yaqaanno dufanka aan sasaturated ahayn), omega-3s laguma soo saari karo xoq. Waxay lama huraan u yihiin wareegyo la taaban karo oo kala duwan, tusaale ahaan, samaynta kiimikooyinka dhiiga dhumucda, tuujinta marinka marinka iyo furfurida, iyo awoodaha dhaxalka ah. Dhammaan, waxaan rabnaa omega-3s, waxaanan ka heli karnaa cunto ama hagaajin.

Ø Waxaa Jira Saddex Nooc Oo Asaasi Ah Oo Dufanka Omega-3 Ah:

              (There are three fundamental sorts of omega-3 unsaturated fats)

·         Eicosapentaenoic acid (EPA)

·         Docosahexaenoic acid (DHA)

·         Alpha-linolenic acid (ALA)

 

 

 

Ø Ku Darista Omega-3s Cuntada (Adding omega-3s to your diet)

Noocyada kala duwan ee ilaha cuntada ayaa bixiya dufanka omega-3 ee kala duwan. Labada nooc ee ugu horreeya (EPA iyo DHA) waxay ku badan yihiin kalluunka, taas oo ah sababta loogu yeero "omega-3s badda." Nooca saddexaad (ALA) waa caadi marka laga helo ilo cunto oo kala duwan, oo ay ku jiraan saliid gaar ah, lawska, khudaarta cagaaran iyo xoogaa hilib ah.

Ø Ilaha Ugu Wanaagsan Ee Omega-3s Waxaa Ka Mid Ah:

                  (The best sources of omega-3s)

·         Kalluunka

·         Hilibka xoolaha

·         Avokadha-da

·         Lawska

·         Khudaarta Cagaaran

·         Saliidda flax

·         Saliidda Canoola

Kalluunka, marka loo eego margin ballaaran, waa ilaha ugu wanaagsan ee omega-3s. Haddii ay dhacdo in aad tahay khudradda ama xaalad kasta ha cunin kalluunka, waxaa laga yaabaa in aad ku dadaasho in aad ka hesho dufankan muhiimka ah ee habka caadiga ah ee cunistaada. Wax kasta oo la tixgeliyo, kobcinta omega-3 ayaa laga yaabaa inay faa'iido u leedahay, gaar ahaan EPA iyo DHA. In kasta oo xaqiiqda ah in jidhkaagu caadi ahaan u beddelo tiro dhexdhexaad ah oo ALA ah gebi ahaanba DHA iyo EPA, runtii way caqli badnaan kartaa inaad hubiso inaad cunayso kalluunka ama hagaajinta kuwaas oo lagu daro.

Ø Faa'iidooyinka Omega-3s Ee Saynisku Taageeray

              (Science-supported advantages of omega-3s)

 

                                            La Soco Qaybta 2aad…………..