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Wadnaha:
waxa ay kor uqaadaa caafimaadka wadnaha,waxa hoos u dhaca subagga loo yaqaano triglyceride oo ku badan badanaa dadka macaanka qaba.
waxa ay hoos u dhigtaa samaysanka xinjiraha khatarta ku ah wadnaha iyo maskaxda sidoo kale waxa omega 3 ka hortagtaa qaraaca wadnaha ee aan caadiga ahayn.
Maskaxda:
Feejignaan ,xasuusta qofka oo wanaagsanaata ,waxa ay kor u qaadda caafimaadka gidaarada maskaxda .
Hoos u dhigidda heerka caabuqa:
Badqabka indhaha.
Docosahexaenoic acid(DHA) waa qayb ka mid ah omega 3 oo siisa indhaha nafaqo si badqabka qaybta aragtida indhaha retina u ahaato mid si wanaagsan wax u aragta caafimaadkeeduna uu u ahaado mid badqabta.
Hooyada uurka leh iyo xilliga uurka hore:
DHA oo ah qayb ka mid ah omega-3 ayaa ka caawisa ilmaha yar in maskaxda iyo qaybta indhuhu si hore ah ugu koraan ,hooyada uurka leh aad ayey ugu muhiim tahay ilmaha iyo hooyadaba.
Kale-goysyada:
Waxa ay siisaa labada muruq halka ay iskugu imaadaan awood iyo is-haysasho ,taas oo awood siinaysa carjawda iyo seedaha.
Cuntooyinka laga helo omega-3.
- kalluunka qaybihiisa kale duwan.
- Beedka.
- Khudaarta cagaaran.
- Biiniska iyo qaybihiisa.
Habka kale ee lagu heli karo waa kiniini oo maalintii aad hal xabbo isticmaalaysid.
Omega -3 dadkee ayey u wanaagsan tahay:
- Dadka macaanka/sonkorowga la nool.
- Dadka xanuunada wadnaha la nool.
- Dhalin yarada gymta iyo jimicsiyada kale duwan ciyaarta.
- Dadka waaweyn.
Qof walba uu u baahan yahay in uu helo omega-3 ku filan.
@caafimaadka.net
by mohamed ibrahim
