Abinci mai gina jiki a lokacin lokacin ciki yana taka muhimmiyar rawa ga lafiyar uwa mai zuwa da kuma ci gaban jariri. Daga cikin nau'ikan abubuwan gina jiki daban-daban, fatty acid sun fito fili, kamar Omega-3, Omega-6 y DHA. Amma shin mun fahimci da gaske yadda waɗannan ke shafar juna biyu da kuma haɓakar jariri da wuri?
Menene fatty acid kuma ta yaya aka rarraba su?
Fatty acid su ne lipids wadanda suka kasu zuwa manyan nau'i biyu bisa ga tsarin sinadaransu: cikakken e unsaturated. A cikin unsaturated mun sami abubuwan da ke da mahimmanci irin su omega-3, omega-6 da DHA waɗanda ke taka muhimmiyar rawa a cikin abubuwan da suka dace. girman kwakwalwa da tsarin juyayi na jariri, wanda ya kasance har zuwa 25% na waɗannan masana'anta.
Tasirin lipids akan tsarin jin tsoro da gani na jariri
Ci gaban tsarin jijiya na jariri yana farawa daga makonni na farko na ciki kuma ya wuce har zuwa shekaru biyar na rayuwa, tare da mafi girma a cikin uku uku na ciki da kuma shekaru biyu na farko bayan mahaifa. A cikin wannan mawuyacin lokaci, da lipids Suna ba da damar haɓakar motsin wutar lantarki a cikin jijiyoyi, masu mahimmanci ba kawai ga kwakwalwa ba har ma da daidai ci gaban gani.
Hanta jaririn har yanzu bai balaga ba don daidaita waɗannan mahadi, don haka gudunmawar uwa, duka a lokacin daukar ciki da kuma shayarwa, yana da mahimmanci. Daga baya, da zarar an fara ƙarin abinci, yana da mahimmanci a haɗa tushen lipid a cikin abincin jariri.
Ƙarin fa'idodin lipids a cikin abinci
Bayan tsarin juyayi da na gani, da lipids Suna yin mahimman ayyukan hormonal da tsarin aiki a cikin jiki:
- Shayar da bitamin mai-mai narkewa: Vitamins A, D, E da K suna buƙatar lipids don shiga cikin jiki yadda ya kamata.
- Samar da makamashi: Lipids shine tushen makamashi mai yawa, yana samar da 9 kcal a kowace gram idan aka kwatanta da 4 kcal don carbohydrates da sunadarai.
- Tsarin kumburi: Acids irin su omega-3 suna taimakawa wajen daidaita kumburi, mai mahimmanci a cikin ci gaban yara da rigakafin cututtuka na yau da kullun.
Babban tushen lafiyayyen lipids
Ingancin lipids yana da mahimmanci kamar adadin su. Anan zamu haskaka mafi kyawun tushen fatty acid:
- Ga mata masu ciki da masu shayarwa: Kifi mai kitse kamar salmon da mackerel suna da wadatar DHA.
- Man kayan lambu: Man zaitun na budurci shine kyakkyawan tushen fatunsaturated fats.
- 'Ya'yan itãcen marmari: Walnuts, almonds da chia da tsaba na flax suna samar da fatty acids.
Shawarwari na yara don haɗa lipid
A cewar masana, iyaye su tabbatar da gabatar da kitse mai lafiya daga farkon shekaru, daidaitawa ga kowane mataki:
- Daga watanni 0 zuwa 6: Nono a matsayin babban tushen mai.
- Daga watanni 6 zuwa shekaru 2: Gabatar da abinci mai arziki a cikin mahimman fatty acid kamar su purees tare da man zaitun.
- Daga shekaru 2: Tabbatar da daidaiton abinci tare da kifin kitse, goro da mai mai inganci.
Lokacin da aka haɗe shi tare da daidaitaccen abinci, lipids ba kawai suna tallafawa ci gaban jiki ba, har ma da haɓakar fahimta na jariri, kafa tushe mai tushe don rayuwa mai kyau.
Abincin abinci mai wadataccen abinci da daidaitacce a cikin kitse masu lafiya ba kawai amfanin jariri a cikin shekarun farko na rayuwa ba, har ma yana kafa tushe don ingantaccen lafiya a lokacin girma.