Omega 6 fatty acidSuna da mahimmanci ga lafiyar gaba ɗaya amma jiki ba zai iya samar da su da kansu ba, don haka dole ne a samo su daga abinci.
kamar omega 3 omega 6 fatty acid su ne muhimman fatty acid waɗanda za mu iya samu kawai daga abinci da kari. Ba kamar Omega 9 ba, Omega 6Ba a taɓa yin shi a cikin jiki ba, amma yana da mahimmanci ga kwakwalwa saboda aikin da ake bukata don girma da ci gaba.
Polyunsaturated fatty acid (PUFA) yana yin fiye da kawai ci gaba da aiki da kwakwalwa yadda ya kamata. Har ila yau, yana da amfani ga fata da gashi, yana kare lafiyar kashi, yana daidaita metabolism kuma yana taimakawa wajen kiyaye tsarin haihuwa.
Menene Amfanin Omega 6 Fatty Acids?
Yana taimakawa rage ciwon jijiya
Bincike wani nau'i ne na omega 6 fatty acid Nazarin ya nuna cewa shan wani nau'in gamma linolenic acid (GLA) na tsawon watanni shida ko fiye zai iya rage alamun ciwon jijiya a cikin masu ciwon sukari.
Nazarin biyu sunyi nazarin GLA da tasirinsa kuma sun nuna sakamako mai kyau a cikin ciwon jijiya bayan shekara guda na jiyya.
yaki kumburi
Mun san cewa kumburi yana da illa ga lafiyar mu, har ma yana haifar da cututtuka. A gaskiya ma, yawancin cututtuka na yau da kullum, irin su ciwon daji, ciwon sukari, cututtukan zuciya, arthritis, da cutar Alzheimer, suna da kumburi. Saboda haka, akwai muhimmiyar alaƙa tsakanin abinci mai gina jiki da cututtuka.
Cin abinci mai lafiya kamar PUFAs yana da tasiri mai kyau akan lafiya. Omega 3 da omega 6 fatty acidWadannan mai suna taka muhimmiyar rawa wajen kiwon lafiya da cututtuka.
GLA jiki ne omega 6 muhimmanci fatty acidshine kumalinoleic acidana samar da fata. GLA kuma an daidaita shi zuwa DGLA, wanda shine sinadari mai hana kumburi.
Taimakawa maganin rheumatoid amosanin gabbai
Ana yin man primrose na maraice daga tsaba masu ɗauke da kashi 7 zuwa kashi 10 na GLA. Shaidu na farko sun nuna cewa man primrose na yamma na iya rage zafi, kumburi, da taurin safiya.
An yi gwajin watanni shida tare da yara 75 da matasa (shekaru 8-18) a cikin binciken. Yayin da mafi yawan basu amsa maganin omega 3 da omega 6 ba, a cikin kashi 26 cikin dari, alamun ADHD sun ragu da kashi 25 cikin dari. Bayan watanni shida, an sami haɓakar kashi 47 cikin ɗari a cikin alamun bayyanar cututtuka.
Yana rage hawan jini
Lokacin da aka haɗa shi da GLA ko omega 3 man kifi, alamun hawan jini suna raguwa. Shaidu daga binciken da aka yi kan mazan da ke neman cutar hawan jini ya nuna cewa GLA na iya taimakawa wajen rage hawan jini ga mutanen da ke shan giram shida na man baki. Abubuwan da suka shafi sun sami raguwar hawan jini na diastolic idan aka kwatanta da waɗanda ke shan placebo.
Wani binciken kuma ya duba mutanen da ke fama da ciwo a kafafunsu da kuma gurgunta lokaci-lokaci sakamakon toshewar hanyoyin jini. Masu bincike sun gano cewa wadanda suka sha man primrose na maraice suna da raguwar hawan jini na systolic.
Yana rage haɗarin cututtukan zuciya
Ƙungiyar Zuciya ta Amirka ta nuna cewa linoleic acid na iya rage haɗarin cututtukan zuciya. Yin amfani da man kayan lambu masu wadata a cikin PUFAs maimakon cikakken kitse yana amfanar cututtukan zuciya sosai kuma yana iya hana cututtukan zuciya.
Linoleic acid Ita ce PUFA da za a iya samu daga goro da iri da kuma man kayan lambu, amma a yi amfani da hankali kuma a guji mai GMO.
Yana goyan bayan lafiyar kashi
Anyi a Kudancin California da a cikin Jarida ta Amurka na Clinical Nutrition Binciken da aka buga ya nuna cewa PUFAs na iya taimakawa wajen adana kwarangwal yayin da muke tsufa.
A cikin maza da mata, lokacin shan omega 6 da omega 3 fats, kashi da kashin baya sun inganta, an kiyaye lafiyar kashi.
Wadanne abinci ne ke da Omega 6?
Omega 6 fatty acidAkwai nau'ikan linoleic daban-daban kuma galibi sun fito ne daga mai kayan lambu kamar linoleic acid. Linoleic acid yana canzawa zuwa GLA a cikin jiki. Daga can, an raba shi azaman arachidonic acid.
Ana samun GLA a cikin mai da yawa na tsire-tsire, gami da man primrose na yamma da man iri na currant, kuma yana rage kumburi. A gaskiya ma, yawancin GLA da aka ɗauka azaman kari sun juya zuwa wani abu mai suna DGLA, wanda ke yaki da kumburi.
Ana buƙatar wasu abubuwan gina jiki a cikin jiki, gami da magnesium, zinc, da bitamin C, B3, da B6, don ƙarfafa jujjuyawar GLA zuwa DGLA. Koyaya, DGLA wani acid mai kitse ne da ba kasafai ake samunsa ba a cikin adadin dabbobi.
Omega 6 fatty acid Ana samunsa azaman kari, amma yana da kyau koyaushe don samun bukatun jiki daga abinci.
Don samun mafi yawan fa'idodin, yana da mahimmanci a cinye mai daga abinci na halitta waɗanda ba su da ƙarfi, waɗanda ba a sarrafa su, da waɗanda ba GMO ba.
Matsalar ita ce, abincin yau da kullun na yau da kullun,daga omega-3 fatty acid yana dauke da sinadarin omega 6 da yawa, musamman omega 6 ana samunsa a cikin abinci mara kyau kamar su kayan abinci na salati, dankalin turawa, pizza, taliya, da abinci kamar naman da aka sarrafa da tsiran alade.
Akasin haka,Abincin Bahar RumYana da ma'auni mafi koshin lafiya na omega 3 da omega 6 fatty acids, wanda shine dalilin da ya sa aka san tsarin cin abinci na Rum a matsayin kyakkyawan zaɓi don lafiyar zuciya.
Mafi omega 6 fatty acid, cinyewa daga man kayan lambu, amma ba a jigilar su ba. Yawan cin mai na kayan lambu ko acid linoleic na iya haifar da kumburi da haifar da cututtukan zuciya, ciwon daji, asma, arthritis da damuwa. omega 6 fatty acid kada a sha da yawa fiye da kima.
Dole ne a sami daidaito tsakanin mahimman acid na omega 6 da omega 3s. Matsakaicin shawarar shine a kusa da 2: 1 omega-6 zuwa omega-3.
Omega 6s suna da sauƙin samu daga abinci, don haka kari ba yawanci dole bane; da wannan, omega 6 fatty acidana samunsu a cikin mai da ke ɗauke da linoleic acid da GLA. Sau da yawa ana kiran algae blue-korespirulina Ya kuma ƙunshi GLA.
a nan omega 6 fatty acidAnan akwai jerin nau'ikan thyme daban-daban da abincin da zaku iya samu daga:
Linoleic acid
Man waken soya, man masara, man safflower, man sunflower, man gyada, man auduga, man shinkafa.
Arachidonic acid
Man gyada, nama, kwai, kayan kiwo
GLA
Hemp tsaba, spirulina, maraice primrose man (7 kashi zuwa 10 bisa dari GLA), borage man (18 kashi zuwa 26 bisa dari GLA), black currant man mai (15 kashi zuwa 20 bisa dari GLA)
Shin Omega 6 yana da illa?
Eczema,psoriasismutanen da ke da wasu yanayi, irin su arthritis, ciwon sukari ko taushin nono, omega 6 kari yakamata a tuntubi likita kafin shan ta.
Bugu da kari, da yawa cin omega 6 kuma rashin cin isasshen omega 3 na iya tayar da ma'aunin fatty acid, wanda ke da illa da yawa. Don haka a kula don kiyaye daidaito.
Me ke cikin Omega 6? Abincin da ke dauke da Omega 6
Omega 6 fatty acid Yana ɗaya daga cikin mahimman abubuwan abinci mai kyau. Ana samunsa a yawancin abinci masu gina jiki kamar goro, iri, da mai. Ya kamata a sha shi a daidaitaccen hanya don lafiyar gaba ɗaya.
Menene ake bukata Omega 6?
Omega 6 fatty acidsu ne polyunsaturated fats samu a iri-iri na abinci.
Linoleic acid Yana daya daga cikin mafi yawan siffofin. Sauran nau'ikan sun haɗa da arachidonic acid da gamma-linolenic acid.
Ana la'akari da su mahimman fatty acids saboda jiki yana buƙatar su don yin aiki yadda ya kamata, amma jiki ba zai iya samar da su da kansa ba. Wato, kuna buƙatar samun shi daga abinci.
A cewar Cibiyar Nazarin Abinci da Abinci, maza da mata masu shekaru 19 zuwa 50 suna buƙatar kusan gram 12 da gram 17 na fatty acid omega 6 kowace rana.
A ƙasa akwai abun ciki na linoleic acid a kowane hidima. omega 6 fatty acid Anan akwai jerin kayan abinci masu wadata. nema "Wadanne abinci ne ke dauke da omega 6?? " amsar tambayar…
A Wanne Abinci Aka Samu Omega 6?
Gyada
GyadaKwaya ce mai gina jiki mai cike da muhimman sinadirai kamar fiber da ma'adanai, ciki har da manganese, jan karfe, phosphorus da magnesium.
Linoleic acid abun ciki: 100 MG da 38.100 grams.
Man safflower
Man safflower man girki ne da ake hakowa daga tsaban shukar safflower.
Kamar sauran man kayan lambu, man safflower yana da girma a cikin kitsen mai guda ɗaya, nau'in fatty acid wanda zai iya taimakawa inganta lafiyar zuciya.
Linoleic acid abun ciki: 100 MG da 12.700 grams.
Cannabis tsaba
Cannabis tsaba, cannabis sativa Ita ce irin shukar tabar wiwi, wanda kuma aka sani da marijuana.
Bayan kasancewa cike da kitse masu lafiyayyan zuciya, yana da babban tushen furotin, bitamin E, phosphorus da potassium.
Linoleic acid abun ciki: 100 MG da 27.500 grams.
Sunflower
Sunflower Yana da girma musamman a cikin muhimman bitamin da ma'adanai, ciki har da bitamin E da selenium, dukansu suna aiki a matsayin antioxidants wanda ke kare kariya daga lalacewar cell, kumburi da cututtuka na kullum.
Linoleic acid abun ciki: 100 MG da 37.400 grams.
Gyada man gyada
Gyada man gyada Ana yin ta da gasasshen gyada. Yana da wadataccen kitse da furotin mai lafiya, kuma an ɗora shi da muhimman abubuwan gina jiki kamar niacin, manganese, bitamin E da magnesium.
Linoleic acid abun ciki: 100 MG da 12.300 grams.
man avocado
man avocadoman da ake ci ne da ake samarwa daga ɓangaren litattafan avocado.
Baya ga kasancewa mai yawan antioxidants, nazarin dabbobi ya gano cewa man avocado na iya inganta lafiyar zuciya ta hanyar rage cholesterol da matakan triglyceride.
Linoleic acid abun ciki: 100 MG da 12.530 grams.
kwai
kwaiYana ba da adadin mahimman abubuwan gina jiki kamar furotin, selenium da riboflavin.
Linoleic acid abun ciki: 100 MG da 1.188 grams.
Almond
AlmondYana da kyakkyawan tushen furotin da fiber, tare da bitamin E, manganese da magnesium.
Linoleic acid abun ciki: 100 MG da 12.320 grams.
cashews
cashewsYana da wadata a cikin micronutrients kamar jan karfe, magnesium da phosphorus.
Linoleic acid abun ciki: 100 MG da 7.780 grams.
A sakamakon haka;
Omega 6 fatty acidYana da mahimmancin fatty acid wanda dole ne mu samu daga abinci da kari saboda jikin mu ba ya samar da shi da kansa.
Omega 6Yana taimakawa rage radadin jijiya, yana yaki da kumburi, yana magance cututtukan arthritis, yana rage alamun ADHD, yana rage hawan jini, yana rage haɗarin bugun zuciya, yana tallafawa lafiyar kashi.
Abinci tare da Omega 6Wasu daga cikinsu sun hada da safflower, tsaban inabi, man sunflower, man poppy, man masara, man gyada, man auduga, man waken soya da man sisami.
Don kiyaye ma'auni a cikin ma'auni Omega 6 kuma yana da mahimmanci a ci gaba da bin diddigin abincin ku na omega 3.
