د. نه‌سرین محی الدین
پسپۆر له‌بوارى خۆراك
دایكان له‌ساڵى یه‌كه‌مى پاش منداڵبوون توشى خه‌مۆكى ده‌بن، هه‌روه‌ها ئه‌و دایكانه‌ى توشى ئه‌م نه‌خۆشییه ده‌بن چالاك نین، پێده‌چێت په‌یوه‌ندییه‌ك هه‌بێت له‌نێوان دووگیانبوون و پڕۆتینى ئۆمێگا سێ، هه‌روه‌ها دروستبوونى كارلێكێكى كیمیاوى بۆ ڕشتنى مادده‌ى سێرۆتۆنین” مادده‌یه‌كى كیمیاویه كه ده‌بێته هۆى ڕێكخستنى بارى ده‌رونى بۆ ناو مێشك دایكان ده‌توانن له‌ڕێگه‌ى ئاسایكردنه‌وه‌ى ڕێژه‌ى پڕۆتینى ئۆمێگا سێ وه ڕێگرى له توشبوون به‌خه‌مۆكى بكه‌ن و كۆنترۆڵى نه‌خۆشیه‌كه‌یان بكه‌ن كه به‌ڕێژه‌یه‌كى زۆر له‌ماسیدا هه‌یه.
به‌گوێره‌ى توێژه‌یه‌كى زانستى نوێ كه له‌لایه‌ن كۆمه‌ڵێك توێژه‌رى به‌ریتانیه‌وه ئه‌نجامدراوه، ده‌ركه‌وتووه خواردنى ماسى سه‌لمۆن كاریگه‌رى زۆر باشى له‌سه‌ر ته‌ندروستى مرۆڤ هه‌یه و له‌مه‌ترسیه‌كانى تووشبوون به‌نه‌خۆشى شێرپه‌نجه‌ى پێست ده‌مانپارێزێت.
ئه‌م توێژینه‌وه زانستیه له‌لایه‌ن توێژه‌رانى زانكۆى له‌نده‌نه‌وه ئه‌نجامداوه‌و ئاماژه به‌وه ده‌ده‌ن كه خواردنى ماسى سه‌لمۆن دووجار له‌هه‌فته‌یه‌كدا مرۆڤ له‌تووشبوون به شێرپه‌نجه‌ى پێست ده‌پارێزێت.
توێره‌كان ڕاشیده‌گه‌یه‌نن، بوونى ترشه چه‌ورى (ئۆمێگا 3) له‌ماسیه زه‌یتیه‌كاندا به‌تایبه‌تى ماسیه‌كانى (سه‌ردین و ماكرێل و سه‌لمۆن) هۆكارێكى باشه بۆ ڕێگریكردن و له‌ناوبردنى خانه شێرپه‌نجه‌ییه‌كانى پێست، ئه‌وه سه‌ره‌ڕاى له‌ناوبردنى ئه‌و وه‌ره‌مانه‌ى له‌ده‌مدا دروست ده‌بن، ڕاشیده‌گه‌یه‌نن ئه‌م ترشه چه‌ورى یه كاریگه‌رى له‌سه‌ر خانه ساغ و پارێزراوه‌كانى وه هه‌روه‌ها ماسى سه‌لمۆن ده‌وڵه‌مه‌نده به مێگا3 كه‌ڕێگه‌ى له‌خه‌مۆكى ده‌گرێت، ماسى به‌هه‌موو جۆره‌كانیه‌وه تونه یا سه‌لمۆن یا سیردین كه مادده‌ى مێگا3 تێدایه كه كاریگه‌رى ڕاسته‌وخۆ ده‌خه‌نه سه‌ر مێشك به‌هۆى ئه‌وه‌ى ماسى ڕێژه‌یه‌كى زۆر مادده‌ى “ئۆمێگا3” ى تێدایه ده‌بێته هۆى پاراستنى جه‌سته‌و سودێكى زۆر بۆ پاراستنى كه‌سه‌كه له‌زۆربه‌ى نه‌خۆشیه‌كان، بۆ ئه‌مه‌ش باشتر وایه خانمان ماسى به‌به‌رده‌وامى بخۆن.
ڕۆنى ماسى باشترین سه‌رچاوه‌ى چه‌ورى سروشتین كه بۆ به‌هێزبوونى مێشك له‌كاتى تاقیكردنه‌وه‌كان پێویسته.
به‌بڕواى پسپۆڕانى خۆراك پێویسته قوتابیان له‌ڕۆژانى تاقیكردنه‌وه‌كان بادام و گوێز و خورما له‌پێش خۆیان دابنێن و له‌كاتى خوێندنى وانه‌كان بیخۆن، به‌هۆى ئه‌وه‌ى له ڕۆژانى تاقیكردنه‌وه‌دا قوتابیان دووچارى سترێس ده‌بن باشتر وایه له‌م ڕۆژانه‌دا ئه‌و خۆراكانه بخۆن كه سیستمى به‌رگرى له‌ش به‌هێز ده‌كات و سترێس و دڵه‌ڕاوكێ ناهێڵێت.
هه‌روه‌ها پۆتاسێۆم و شه‌كر و كاربۆهیدرات له‌و خۆراكانه‌ن كه بۆ به‌هێزبوونى بیره‌وه‌رى و چالاكى مێشك به‌سووده.
كتۆر” هیلدیگارد برتسریمبل” ئه‌ندامى تۆڕى” ته‌ندروستى ڕێگاى ژیانته”ى ئه‌ڵمانى ئامۆژگارى دایك و باوك ده‌كات كه له‌هه‌فته‌دا دووجار ماسى به منداڵه‌كانیان بده‌ن چونكه ماسى ده‌وڵه‌مه‌نده به‌مادده‌ى یۆدو ترشه چه‌ورى و ئۆمێگا3كه بۆ گه‌شه‌ى مێشك و به‌هێزكردنى تواناى بینینى مندالأ به‌سووده.
سه‌ربارى ئه‌وه‌ى مندالأ له‌قه‌ڵه‌وى ده‌تپارێزێت، بۆیه ناوبراو ڕایده‌گه‌یه‌نێت كه پێویسته له‌یه‌ك هه‌فته‌دا دووجار به‌ڕێژه‌ى 25بۆ 35گرام، گۆشتى ماسى به‌منداڵان بدرێت، به‌تایبه‌تى ماسى جۆرى” سه‌لمۆن و ماكریل و ره‌نجه”چونكه ئه‌و ماسیانه ده‌وڵه‌مه‌ندن به‌چه‌ورى سود به‌خش، كه بۆ گه‌شه‌ى ئێسك و مێشك و بینینى مندالأ سوودى به‌رچاوى هه‌یه.
ناوبراو ده‌ڵێت:پێویسته دایك و باوكان وریابن و ماسى پێش خواردن گشت ئێسكه‌كانى ده‌بێت ده‌ربهێنرێن، چونكه ئه‌گه‌ر ئێسكه‌كان بچنه ناو گه‌رووى منداڵه‌وه ئه‌وا ڕه‌وشى ته‌ندروستى مندالأ ده‌كه‌وێته مه‌ترسی یه‌وه.(یۆرگ فیندله‌ر) پزیشكى ئه‌ڵمانى ڕێنمایى توشبوانى نه‌خۆشى ڕۆماتیزم ده‌كات به‌خواردنى خوارده‌مه‌نییه ده‌وڵه‌مه‌نده‌كان به‌ترشه چه‌ورییه ناتێره‌كان كه به “مێگا 3” ناسراوه چونكه ده‌بێته هۆى كه‌مكردنه‌وه‌ى هه‌وكردن و كه‌مكردنه‌وه‌ى ئازارى جومگه‌كان.
ئه‌و شاره‌زا ئه‌ڵمانییه كه ئه‌ندامى ده‌سته‌ى ئه‌ڵمانییه بۆ پزیشكانى ڕۆماتیزم ڕایگه‌یاندووه كه ترشه چه‌ورى ئۆمێگا3 له زه‌یتى تۆوى كه‌تان و گوێزو سۆیا و ماسى ماكریل و سه‌له‌مون دا هه‌یه.
به‌پێچه‌وانه‌وه توشبوانى نه‌خۆشى ڕۆماتیزم ده‌بێ خۆیان به‌دوربگرن له‌ترشه چه‌ورى یه نێره‌كان كه به‌زۆرى له‌و خۆراكانه‌دا هه‌ن كه ڕه‌چه‌ڵه‌كیان ئاژه‌ڵییه وه‌ك گۆشتى سورو به‌رهه‌مه‌كانى شیرى ده‌وڵه‌مه‌ند به‌چه‌وریى كه هانده‌رى دروستبوونى هه‌وكردنن.
توێژینه‌وه نوێیه‌كان ئه‌وه‌یان سه‌لماندووه خواردنى ماسى یارمه‌تى كه‌سى جگه‌ره كێش ده‌دات بۆ ئه‌وه‌ى واز له‌كێشانى جگه‌ره بهێنێت و مرۆڤ ده‌پارێزێت له‌توشبوون به‌جه‌ڵته‌ى دلأ و، تواناى زیره‌كى مێشك زیاد ده‌كات، مێشك ده‌پارێزێت له‌توشبوون به‌نه‌خۆشى زه‌هایمه‌ر.
هاوكات ماسى ده‌بێته هۆى كه‌مكردنه‌وه‌ى ئازارى نه‌خۆشانى ڕۆماتیزم تواناى زیره‌كى مندالأ زیاد ده‌كات.
پزیشكه‌كان ئاماژه بۆ ئه‌وه ده‌كه‌ن پێویسته مرۆڤ هه‌فته‌ى دووجار ماسى له‌خواردنى ژه‌مه‌كانیدا هه‌بێت چونكه بڕى پێویست ئۆمێگا سێ به‌جه‌سته ده‌به‌خشێت.
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