Omega-3 ga masu cin ganyayyaki: ALA, EPA da DHA ba tare da kifi ba
Matakan jini na EPA da DHA na masu cin ganyayyaki sun yi ƙasa da na masu cin kifi, kuma ba a san yadda hakan ke da muhimmanci ga al'ummar da tuni ke da ƙananan haɗarin cututtukan zuciya ba. Matsayin da yawancin masana abinci na tushen shuka ke ɗauka: rufe ALA kowace rana daga abinci na gari, kiyaye omega-6 daga man iri daga hana jujjuyawa, kuma a ɗauki ɗan man algae yayin dauki, shayarwa da bayan shekaru 60.
Key facts
- Matsayin yau da kullun da aka yi amfani da shi anan
- 1600 mg
- Tushen abinci da aka lissafa
- 9
- Tushen mafi yawa
- Goro — 2600 mg
- Kari
- Man algae, ba man kifi ba
Nawa kuke buƙata
Isasshen ci na Amurka
Isasshen ci na Amurka
Jagorar masana abinci na tushen shuka na gama gari; babu RDA na hukuma
Yana tallafawa haɓakar kwakwalwa da ido na tayin
Ingancin jujjuyawa yana raguwa da shekaru
Inda yake fitowa
| Abinci | Rabo | mg | % na burin |
|---|---|---|---|
| Goro | 30 g (kusan rabi 7) | 2600 | 163% |
| Hemp tsaba | 3 tbsp (30 g) | 2500 | 156% |
| Man flaxseedKada a taɓa dumama shi; a ajiye a firiji | 1 tsp (5 ml) | 2500 | 156% |
| Flaxseed da aka niƙaNiƙa shi — tsaba gabaɗaya suna wucewa | 1 tbsp (10 g) | 2300 | 144% |
| Chia tsaba | 1 tbsp (12 g) | 2100 | 131% |
| Man rapeseed / canola | 1 tbsp | 1300 | 81% |
| Edamame | 150 g | 500 | 31% |
| Kapsul na man algaeWannan EPA+DHA ne kai tsaye, ba ALA ba | 1 kapsul | 300 | 19% |
| Brussels sprouts, dafaffe | 100 g | 170 | 11% |
Samun sha, ba kawai ci ba
Niƙa flax
Flaxseed gabaɗaya suna da harsashi da hanji ba zai iya karyawa ba. Niƙa kafin amfani, ko siyan da aka riga aka niƙa da ajiyewa a firiji, shine bambanci tsakanin 2.3 g na ALA da kusan babu.
Rage omega-6 mai gasa
Enzymes iri ɗaya ne ke jujjuya ALA da linoleic acid. Yawan omega-6 daga man sunflower, masara da waken soya yana hana jujjuyawa. Dafa abinci da man zaitun ko rapeseed maimakon sunflower yana inganta rabo ba tare da wani kari ba.
Jujjuyawa na gaske amma ƙarami
Kusan 5–8% na ALA ya zama EPA kuma ƙasa da 1% ya zama DHA a maza; mata sun fi jujjuya da kyau, wanda ake tunanin shine daidaitawa don dauki. Shi ya sa DHA na algae kai tsaye ya fi muhimmanci a lokacin dauki.
Man algae, ba man kifi ba
Algae na teku sune asalin tushen EPA da DHA — kifi yana tattara su ta hanyar cinye su. Man algae yana tsallake sarkar abinci, ba ya ɗauke da mercury, PCBs ko dioxins, kuma yana zuwa a matsayin kapsul ko ruwa. Samfur na yau da kullun yana ba da 200–400 mg na EPA+DHA a hade a kowane kapsul; a ajiye shi a sanyi da duhu, tunda waɗannan kitsen suna oxidize.
Alamun raguwa
- Babu wata bayyananniyar cuta ta rashi a yawan ci na yau da kullun
- Fata busasshiya, mara laushi da idanu busassu ana yawan bayar da rahotonsu
- Ƙananan index na omega-3 yana da alaƙa a cikin bincike da haɗarin cututtukan zuciya
- A lokacin dauki, ƙarancin DHA yana da alaƙa da sakamakon gani da tunani mara kyau a jarirai
Abin da za a gwada
- Index na Omega-3 (EPA+DHA a cikin jajayen ƙwayoyin jini)
- Gwajin da ya fi ma'ana; 8% ko sama ana ɗaukarsa abin so, kuma yawancin masu cin ganyayyaki suna auna kusan 4%.
- Ba a rufe shi da yawancin gwaje-gwaje na yau da kullun ba
- Ana samunsa a matsayin kit ɗin yatsa na gida; yana da amfani sau ɗaya, don yanke shawara ko ana buƙatar kari kwata-kwata.
Kurakurai na yau da kullun
Dafa abinci da man flaxseed
Yana oxidize a ƙananan zafin jiki, yana samar da abubuwan da kuke ƙoƙarin gujewa. Yi amfani da shi a sanyi, akan salati ko porridge.
Zaton ALA ya rufe DHA
Yana yi a wani ɓangare, kuma ba abin dogaro ba. Idan DHA yana da muhimmanci ga matakin rayuwar ku, ɗauki man algae maimakon cin ƙarin flax.
Siyan manyan adadin man sunflower
Yawan linoleic yana gasa kai tsaye da hanyar jujjuyawar da kuke dogara akanta.
Tambayoyin da mutane ke yi
Shin masu cin ganyayyaki suna buƙatar ɗaukar man algae?
Ba lallai ba ne ga manya masu lafiya, amma hanya ce mai arha don rufe tazarar da ake iya aunawa. Yana zama abin shawara sosai a lokacin dauki, shayarwa da tsufa.
Shin man algae yana da kyau kamar man kifi?
Gwaje-gwaje sun nuna DHA na algae yana ɗaga DHA na jini daidai da man kifi ko salmon da aka dafa. Hakanan yana guje wa methylmercury da gurɓatattun abubuwa masu dorewa.
Nawa flaxseed zan ci a rana?
Cokali daya da aka niƙa, kusan 10 g, ya wuce isasshen ci na ALA cikin sauƙi. Biyu yana da kyau; ƙari yana ƙara fiber ne kawai.
Shin rabon omega-6 zuwa omega-3 yana da muhimmanci?
Adadin cikakke ya fi rabo muhimmanci, amma kiyaye omega-6 a matsakaici yana inganta jujjuyawar ALA. Sauya man sunflower da man zaitun ko rapeseed shine mataki mai amfani.
Shin yara za su iya ɗaukar man algae?
E — akwai samfuran DHA na algae na yara kuma ana yawan ba da shawarar su ga yaran da ake ciyar da su tushen shuka. Bincika adadin tare da likitan abinci na yara.
Manazarta
Sauran jagororin sinadarai
Reviewed 2026-08-24 by the Veg.ac editorial team · Data: NIH ODS — Omega-3 fatty acids · Free to reuse under CC BY 4.0 with a link back.
Bayanai na gaba ɗaya, ba shawarar likita ba. Yi magana da likita ko masanin abinci mai rijista game da halin ku.