دوو شه‌ممه‌ , ئه‌یلول 25 2023

زیادكردنى خواردنى ماسى ده‌بێته‌ هۆى پاراستنى ژنان له‌نه‌خۆشى خه‌مۆكى

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.

Check Also

بۆچی ئیلتیھابی میزەڵدان زیاتر لە ژناندا رووئەدات

د.زانا ئەبووبەکر شەریف* ئیلتیھابی میزەڵدان یەکێکە لە باوترین ئیلتیھابەکان لە ژناندا کە بەھۆی بەکتریاوە رووئەدات. …

66 کۆمێنت

  1. I believe what you postedtypedbelieve what you postedtypedsaidbelieve what you postedwrotesaidthink what you postedwrotesaidWhat you postedtyped was very logicala ton of sense. But, what about this?think about this, what if you were to write a killer headlinetitle?content?wrote a catchier title? I ain’t saying your content isn’t good.ain’t saying your content isn’t gooddon’t want to tell you how to run your blog, but what if you added a titlesomethingheadlinetitle that grabbed a person’s attention?maybe get a person’s attention?want more? I mean %BLOG_TITLE% is a little plain. You might look at Yahoo’s home page and watch how they createwrite news headlines to get viewers to click. You might add a video or a related picture or two to get readers interested about what you’ve written. Just my opinion, it might bring your postsblog a little livelier.

  2. I loved as much as you will receive carried out right here. The sketch is tasteful, your authored subject matter stylish. nonetheless, you command get bought an impatience over that you wish be delivering the following. unwell unquestionably come further formerly again since exactly the same nearly a lot often inside case you shield this increase.

  3. Thank you, I have recently been searching for information approximately this topic for a while and yours is the best I have found out so far. However, what concerning the conclusion? Are you sure about the source?

  4. Do you mind if I quote a couple of your posts as long as I provide credit and sources back to your site? My website is in the very same area of interest as yours and my visitors would certainly benefit from a lot of the information you present here. Please let me know if this okay with you. Thank you!

  5. You should take part in a contest for one of the highest quality sites on the internet. I will recommend this blog!

  6. Hi, i read your blog occasionally and i own a similar one and i was just wondering if you get a lot of spam comments? If so how do you stop it, any plugin or anything you can suggest? I get so much lately it’s driving me insane so any assistance is very much appreciated.

  7. I simply could not depart your site prior to suggesting that I extremely enjoyed the standard information a person supply for your visitors? Is going to be back steadily in order to inspect new posts

  8. I do agree with all the concepts you have introduced in your post. They are very convincing and will definitely work. Still, the posts are too brief for beginners. May you please extend them a bit from next time? Thank you for the post.

  9. Hey there are using WordPress for your blog platform? I’m new to the blog world but I’m trying to get started and create my own. Do you need any coding knowledge to make your own blog? Any help would be greatly appreciated!

  10. Hi, I do believe this is an excellent web site. I stumbledupon it 😉 I will come back once again since I bookmarked it. Money and freedom is the best way to change, may you be rich and continue to help other people.

  11. Saved as a favorite, I like your web site!

  12. Howdy I am so grateful I found your webpage, I really found you by mistake, while I was browsing on Askjeeve for something else, Nonetheless I am here now and would just like to say many thanks for a fantastic post and a all round interesting blog (I also love the theme/design), I dont have time to look over it all at the minute but I have book-marked it and also added in your RSS feeds, so when I have time I will be back to read much more, Please do keep up the awesome b.

  13. I’m impressed, I must say. Rarely do I encounter a blog that’s equally educative and entertaining, and let me tell you, you have hit the nail on the head. The issue is something not enough people are speaking intelligently about. I am very happy that I stumbled across this in my search for something relating to this.

  14. Wonderful, what a website it is! This webpage provides helpful data to us, keep it up.

  15. You can definitely see your enthusiasm in the article you write. The world hopes for more passionate writers like you who aren’t afraid to mention how they believe. Always go after your heart.

  16. hi!,I really like your writing so much! percentage we communicate more approximately your post on AOL? I need an expert in this area to unravel my problem. May be that is you! Looking forward to peer you.

  17. Hi there i am kavin, its my first time to commenting anywhere, when i read this article i thought i could also make comment due to this brilliant article.

  18. whoah this blog is wonderful i really like reading your articles. Stay up the good work! You know, many people are searching around for this info, you can help them greatly.

  19. I must thank you for the efforts you have put in writing this website. I’m hoping to view the same high-grade blog posts from you in the future as well. In fact, your creative writing abilities has inspired me to get my own blog now 😉

  20. This post is actually a nice one it helps new internet users, who are wishing for blogging.

  21. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

  22. Hi everybody, here every one is sharing such experience, thus it’s good to read this website, and I used to pay a visit this website daily.

  23. This site really has all of the info I wanted about this subject and didn’t know who to ask.

  24. Hi there everyone, it’s my first go to see at this web site, and post is actually fruitful designed for me, keep up posting these posts.

  25. Oh my goodness! Incredible article dude! Thanks, However I am going through issues with your RSS. I don’t know why I can’t subscribe to it. Is there anybody else getting the same RSS problems? Anyone who knows the solution will you kindly respond? Thanx!!

  26. Aw, this was a very nice post. Spending some time and actual effort to create a very good article but what can I say I procrastinate a lot and never seem to get anything done.

  27. My brother suggested I might like this website. He was totally right. This publish actually made my day. You cann’t believe just how much time I had spent for this information! Thank you!

  28. Hmm it seems like your site ate my first comment (it was extremely long) so I guess I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog blogger but I’m still new to the whole thing. Do you have any tips and hints for rookie blog writers? I’d definitely appreciate it.

  29. I got this site from my friend who told me concerning this site and now this time I am visiting this website and reading very informative articles at this place.

  30. Terrific post however , I was wondering if you could write a litte more on this topic? I’d be very grateful if you could elaborate a little bit more. Appreciate it!

  31. Howdy I am so grateful I found your webpage, I really found you by error, while I was browsing on Digg for something else, Regardless I am here now and would just like to say thank you for a marvelous post and a all round exciting blog (I also love the theme/design), I don’t have time to look over it all at the minute but I have book-marked it and also added in your RSS feeds, so when I have time I will be back to read much more, Please do keep up the excellent job.

  32. you are in reality a good webmaster. The web site loading velocity is incredible. It kind of feels that you are doing any unique trick. Moreover, The contents are masterpiece. you have performed a great activity in this matter!

  33. My partner and I absolutely love your blog and find most of your post’s to be precisely what I’m looking for. Do you offer guest writers to write content to suit your needs? I wouldn’t mind composing a post or elaborating on a few of the subjects you write about here. Again, awesome weblog!

  34. Way cool! Some very valid points! I appreciate you writing this article and the rest of the site is very good.

  35. Hi i am kavin, its my first time to commenting anywhere, when i read this post i thought i could also make comment due to this sensible post.

  36. Hey, I think your blog might be having browser compatibility issues. When I look at your blog in Ie, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, great blog!

  37. Hey there would you mind stating which blog platform you’re working with? I’m looking to start my own blog in the near future but I’m having a tough time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design and style seems different then most blogs and I’m looking for something completely unique. P.S My apologies for getting off-topic but I had to ask!

  38. Why people still use to read news papers when in this technological world everything is accessible on net?

  39. Hi, this weekend is pleasant in favor of me, since this time i am reading this great informative piece of writing here at my home.

  40. Howdy are using WordPress for your blog platform? I’m new to the blog world but I’m trying to get started and create my own. Do you need any coding knowledge to make your own blog? Any help would be greatly appreciated!

  41. Привилегированный мужской эротический массаж в Москве релакс спа

  42. Hi there! I could have sworn I’ve been to this blog before but after going through some of the posts I realized it’s new to me. Nonetheless, I’m definitely pleased I discovered it and I’ll be bookmarking it and checking back regularly!

  43. Howdy just wanted to give you a quick heads up. The text in your content seem to be running off the screen in Ie. I’m not sure if this is a format issue or something to do with internet browser compatibility but I thought I’d post to let you know. The design and style look great though! Hope you get the problem resolved soon. Cheers

  44. Thanks for ones marvelous posting! I really enjoyed reading it, you could be a great author. I will be sure to bookmark your blog and definitely will come back from now on. I want to encourage you to ultimately continue your great posts, have a nice weekend!

  45. It’s in reality a nice and helpful piece of information. I’m satisfied that you shared this helpful info with us. Please stay us informed like this. Thanks for sharing.

  46. you are really a just right webmaster. The web site loading speed is incredible. It kind of feels that you are doing any unique trick. In addition, The contents are masterpiece. you have performed a magnificent activity in this matter!

  47. Magnificent goods from you, man. I’ve understand your stuff prior to and you’re simply too wonderful. I really like what you’ve received here, really like what you’re stating and the way through which you assert it. You make it entertaining and you still take care of to stay it sensible. I can not wait to read far more from you. This is actually a wonderful website.

  48. Hello there! I know this is kinda off topic but I was wondering if you knew where I could find a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having trouble finding one? Thanks a lot!

  49. Please let me know if you’re looking for a article writer for your site. You have some really great posts and I think I would be a good asset. If you ever want to take some of the load off, I’d absolutely love to write some articles for your blog in exchange for a link back to mine. Please send me an e-mail if interested. Cheers!

  50. Since the admin of this site is working, no hesitation very rapidly it will be famous, due to its quality contents.

  51. Greetings! Very helpful advice within this article! It is the little changes that produce the greatest changes. Thanks for sharing!

  52. It is appropriate time to make some plans for the future and it is time to be happy. I have read this post and if I could I wish to suggest you few interesting things or suggestions. Perhaps you could write next articles referring to this article. I want to read more things about it!

  53. Do you have a spam issue on this website; I also am a blogger, and I was curious about your situation; many of us have created some nice methods and we are looking to swap methods with other folks, why not shoot me an e-mail if interested.

  54. Great delivery. Great arguments. Keep up the good effort.

  55. Great post but I was wondering if you could write a litte more on this topic? I’d be very grateful if you could elaborate a little bit more. Kudos!

  56. When someone writes an post he/she maintains the plan of a user in his/her mind that how a user can know it. Thus that’s why this piece of writing is perfect. Thanks!

  57. I enjoy reading a post that will make people think. Also, thank you for allowing me to comment!

  58. I’m not sure why but this website is loading incredibly slow for me. Is anyone else having this issue or is it a problem on my end? I’ll check back later and see if the problem still exists.

  59. We are a gaggle of volunteers and starting a new scheme in our community. Your site provided us with helpful information to work on. You have performed an impressive activity and our whole community might be grateful to you.

  60. Hi, i think that i saw you visited my weblog so i came to return the favor.I am trying to find things to improve my website!I suppose its ok to use some of your ideas!!

  61. Keep this going please, great job!

  62. Saved as a favorite, I like your web site!

  63. One of the most popular live chat sites online. A selection of chat rooms including chat, singles chat, cam chat

  64. I was able to find good info from your articles.

  65. obviously like your web-site however you need to check the spelling on quite a few of your posts. A number of them are rife with spelling problems and I find it very bothersome to tell the truth then again I will surely come back again.

وەڵامێک بنووسە

پۆستی ئەلکترۆنیکەت بڵاو ناکرێتەوە . خانە پێویستەکان دەستنیشانکراون بە *