Ibinure bya omega 3: Akamaro n'aho tubisanga

Ubusanzwe ibi binure biri mu buryo butatu ari bwo DHA (Docosahexanoic Acid), EPA (Eicosapentaneoic Acid) na ALA (Alpha Linoleic Acid).

Ibinure ya ALA byo tubisanga mu bimera n’ibikomoka ku matungo arisha naho EPA na DHA tukabisanga mu mafi.

Gusa ubushakashatsi bugaragaza ko EPA na DHA ari byo bifitiye umubiri akamaro cyane kurenza ALA.

Muri iyi nkuru tugiye kuvuga birambuye kuri ibi binure bya omega-3, tuvuge akamaro kabyo mu mubiri ndetse tunavuge aho ushobora kubisanga mu mafunguro

Akamaro ku buzima

 

1. 
   

   Imikorere myiza y’umutima

   
   

 

Ibinure bya omega-3 dusanga mu mafi yarobwe mu mazi atemba (Atari ayororewe mu byuzi cyangwa se ngo akurwe mu Nyanja) bigira akamaro mu kuringaniza imiterere y’umutima, kugabanya umuvuduko udasanzwe w’amaraso, kurinda ko amaraso yakipfundika no kurinda kubyimbirwa bishobora kuba ku miyoboro y’amaraso ibi byose bikaba ari bimwe mu byatera umutima gukora nabi no guturika kw’imitsi y’amaraso.

Ubushakashatsi bugaragaza ko kurya amafi byibuza rimwe mu cyumweru bigabanya ibyago byo guturika kw’imitsi ijyana amaraso mu bwonko ku gipimo cya 50%.

 

2. 
   

   Kurwanya kanseri

   
   

Kurya ibyo mu Nyanja inshuro hagati ya 2 na 3 mu cyumweru byagaragaye ko bikingira kanseri zinyuranye. Ni mu gihe kuko ibi binure bya omega-3 bizwiho kurwanya kubyimba, imwe mu mpamvu zishobora gukurura kanseri.

Ndetse kurya ibirimo iyi omega-3 ku bwinshi bishobora kongerera iminsi abasuzumwemo kanseri ndetse bakaba bari ku miti yayo.

By’umwihariko ibi binure birwanya kanseri ya porositate, iy’amabere n’iy’amara.

 

Mu mafi dusangamo ibinure bya DHA na EPA naho ahandi ni ALA

3. 
   

   Kurwanya kwiheba no gufasha ubwonko gukora neza

   
   

 

Ubwonko bugizwe ahanini n’ibinure ndetse kugirango bukore neza cyane bikaba bisaba ko bubona ibinure bihagije bya EPA na DHA. Ibi binure bikaba bifasha ubwonko mu guhanahana amakuru no kutabyimbirwa ndetse bikabufasha kudasaza vuba.

Si ibyo gusa kuko ibi binure birwanya kwiheba no kwigunga ndetse bikarwanya indwara yo kwibagirwa ikunze gufata abageze mu zabukuru.

 

4. 
   

   Kurwanya kubyimbirwa

   
   

 

Kubyimbirwa cyane cyane mu ngingo (rubagimapnde, goute, n’izindi ndwara zose zo kubyimbirwa) bishobora kuvurwa no gukurwaho no kurya ifunguro rikungahaye kuri ibi binure bya omega-3. Si ibi gusa kuko ibi binure binarwanya kuribwa amagufa bikunze gufata abageze mu zabukuru

 

5. 
   

   Ibindi

   
   

Uretse ibi tuvuze mu magambo arambuye, ibinure bya omega-3 kandi byagaragaye ko bifasha mu bafite indwara n’ibibazo bikurikira, iyo bari kurya amafunguro akungahaye kuri byo:

 

• Diyabete


• Cholesterol mbi


• Kugumbaha (kutabyara)


• Gutumba umaze kurya


• Indwara y’imitsi


• Agahinda gasaze


• Ibiturike byizana ku ruhu


• Kutareba neza ukabona ibihu

Kandi bifasha mu gutuma imisatsi idapfuka, ikabyibuha ndetse n’inda ikakugwa neza iyo utwite.

Iyo ibi binure bibaye bicye

Ku bantu batarya ibikomoka ku matungo cyangwa amafi, akenshi bakunze kugira ikibazo cyo kugira ibi binure bidahagije mu mubiri wabo kuko ibikomoka ku bimera bitagira ingufu kimwe n’ibiva ku mafi.

Ibimenyetso byerekana ko ukeneye ibi binure bya omega-3 mu mubiri ni :

• Kutibuka cyane


• Uruhu rwumagaye


• Ibibazo ku mutima


• Kugira umunabi kenshi


• Kuribwa mu ngingo


• Indwara zo kutagira ubudahangarwa buhagije

Amafunguro tubisangamo

Nkuko twabivuze tugitangira ibi binure biri mu moko atatu ariyo ALA, DHA na EPA.

ALA iboneka mu bimera n’ibikomoka ku matungo arisha naho DHA na EPA bikaboneka mu mafi

Ubusanzwe ku munsi abagabo bakenera 1.6g z’ibi binure naho abagore bo bakenera 1.1g zabyo ku munsi.

Tubisanga rero aha hakurikira:

• Amafi ya sardines


• Amafi ya salmon


• Amafi ya mackerel


• Inyama z’inka zitunzwe no kurisha


• Flaxseed


• Utubuto twa chia


• Ubunyobwa mu moko yabwo


• Avoka


• Ifi ya tuna


• Amata n’ibiyakomokaho biva ku nka zirisha


• Amashu cyane cyane choufleur

Amwe mu mafunguro dusangamo omega 3