ʻO ka Omega 6 fatty acidsPono lākou no ke olakino maʻamau akā ʻaʻole hiki ke hana ʻia e ke kino ma o lākou iho, no laila pono e loaʻa mai ka meaʻai.
e like me ka omega 3 nā ʻakika momona omega 6 he mau ʻakika momona koʻikoʻi i loaʻa iā mākou mai nā meaʻai a me nā mea hoʻohui. ʻAʻole like me ka Omega 9, omega 6ʻAʻole ia i hana ʻia i loko o ke kino, akā pono no ka lolo ma muli o kāna hana e pono ai no ka ulu olakino a me ka ulu ʻana.
ʻOi aku ka nui o ka polyunsaturated fatty acid (PUFA) ma mua o ka mālama pono ʻana i ka lolo. He mea pono no ka ili a me ka lauoho, pale i ke ola o ka iwi, hooponopono i ka metabolism a kokua i ke ola kino.
He aha nā pōmaikaʻi o ka Omega 6 Fatty Acids?
Kōkua i ka hōʻemi ʻana i ka ʻeha nerve
He ʻano ʻano haʻawina ʻakika momona omega 6 Hōʻike kekahi mau haʻawina ʻo ka lawe ʻana i kahi ʻano gamma linolenic acid (GLA) no ʻeono mahina a i ʻole ka lōʻihi hiki ke hōʻemi i nā hōʻailona o ka ʻeha nerve i ka poʻe me ka neuropathy diabetic.
Ua nānā ʻelua mau haʻawina i ka GLA a me kona mau hopena a ua hōʻike i nā hopena maikaʻi i ka ʻeha nerve ma hope o hoʻokahi makahiki o ka mālama ʻana.
hakakā ʻana i ka mumū
Ua ʻike mākou i ka hopena maikaʻi ʻole o ka mumū i ko mākou olakino, a ke kumu hoʻi ia i ka maʻi. ʻO ka ʻoiaʻiʻo, ʻo ka hapa nui o nā maʻi maʻi maʻi, e like me ke kanesa, ka maʻi diabetes, ka maʻi puʻuwai, ka maʻi ʻāʻī, a me ka maʻi Alzheimer. No laila, aia kahi pilina koʻikoʻi ma waena o ka meaʻai a me ka maʻi.
ʻO kaʻaiʻana i nā momona maikaʻi e like me nā PUFA he hopena maikaʻi i ke olakino. Omega 3 a me nā ʻakika momona omega 6He kuleana koʻikoʻi kēia mau ʻaila i ke olakino a me nā maʻi.
He kino ʻo GLA omega 6 momona momona nuiʻo ia alinoleic acidhana ʻia ka ʻili. Hoʻopili ʻia ʻo GLA i DGLA, kahi meaʻai anti-inflammatory.
Kōkua i ka mālama ʻana i ka maʻi rheumatoid
Hana ʻia ka ʻaila primrose ahiahi mai nā ʻanoʻano i loaʻa ka 7% a i ka 10% GLA. Hōʻike nā hōʻike mua e hiki i ka ʻaila primrose ahiahi ke hōʻemi i ka ʻeha, ka pehu, a me ka ʻoʻoleʻa kakahiaka.
Ua hana ʻia nā hoʻāʻo ʻeono mahina me nā keiki 75 a me nā ʻōpio (8-18 mau makahiki) i ke aʻo ʻana. ʻOiai ʻaʻole i pane ka hapa nui i ka omega 3 a me ka omega 6 therapy, ma kahi ʻāpana o 26 pakeneka, ua hōʻemi ʻia nā hōʻailona ADHD e 25 pakeneka. Ma hope o ʻeono mahina, ua hoʻonui ʻia ka 47 pakeneka o nā hōʻailona.
Hoʻohaʻahaʻa i ke koko kiʻekiʻe
Ke hui pū ʻia me ka ʻaila iʻa GLA a i ʻole omega 3, hoʻemi ʻia nā hōʻailona o ke koko kiʻekiʻe. ʻO nā hōʻike mai kahi noiʻi ʻana o nā kāne i moho no ke koko kiʻekiʻe e hōʻike ana e hiki i ka GLA ke kōkua i ka hoʻohaʻahaʻa i ke koko kiʻekiʻe i ka poʻe e lawe i ʻeono kalama o ka ʻaila blackcurrant. Ua ho'emi 'ia ke koko diastolic i ka po'e i lawe i kahi placebo.
Ua nānā hou kekahi noiʻi ʻana i ka poʻe i loaʻa i ka ʻeha o ko lākou mau wāwae a me ka haʻi ʻana i kekahi manawa ma muli o ka paʻa ʻana o nā kīʻaha koko. Ua ʻike nā mea noiʻi ʻo ka poʻe i lawe i ka aila primrose ahiahi i ka emi ʻana o ke koko systolic.
Hoʻemi i ka pilikia o ka maʻi puʻuwai
Manaʻo ka American Heart Association e hiki i ka linoleic acid ke hōʻemi i ka pilikia o ka maʻi naʻau coronary. ʻO ka ʻai ʻana i nā aila meaʻai momona i nā PUFA ma mua o nā momona momona e pōmaikaʻi nui i ka maʻi puʻuwai a hiki ke pale i ka maʻi puʻuwai.
Linoleic acid He PUFA ia i hiki ke loaʻa mai nā nati a me nā ʻanoʻano a me nā aila mea kanu, akā e hoʻohana me ka akahele a pale i nā aila GMO.
Kākoʻo i ke olakino iwi
Hana ʻia ma Kaleponi Hema a ma ka American Journal of Clinical Nutrition Hōʻike nā haʻawina i paʻi ʻia e hiki i nā PUFA ke kōkua i ka mālama ʻana i ka hoʻokumu ʻana i ka iwi i ko mākou mau makahiki.
I nā kāne a me nā wahine, i ka lawe ʻana i nā momona omega 6 a me omega 3, hoʻomaikaʻi ʻia nā iwi iwi a me nā iwi iwi kuamoʻo, mālama ʻia ke olakino iwi.
He aha nā meaʻai i loaʻa iā Omega 6?
ʻO ka Omega 6 fatty acidsNui nā ʻano like ʻole o ka linoleic a loaʻa mai ka hapa nui mai nā ʻaila meaʻai e like me ka linoleic acid. Hoʻololi ʻia ka waikawa Linoleic i GLA i ke kino. Mai laila mai, ua hoʻokaʻawale ʻia ʻo ia ma ke ʻano he arachidonic acid.
Loaʻa ka GLA i nā aila kumulāʻau he nui, me ka aila primrose ahiahi a me ka aila hua currant ʻeleʻele, a e hoʻemi ana i ka mumū. ʻO ka ʻoiaʻiʻo, ʻo ka hapa nui o ka GLA i lawe ʻia ma ke ʻano he mea hoʻohui e lilo i mea i kapa ʻia ʻo DGLA, e hakakā nei i ka mumū.
Pono kekahi mau meaʻai i loko o ke kino, me ka magnesium, zinc, a me nā huaora C, B3, a me B6, e paipai i ka huli ʻana o GLA i DGLA. Eia nō naʻe, ʻo DGLA kahi ʻakika momona loa i loaʻa i ka nui o nā huahana holoholona.
ʻO ka Omega 6 fatty acids Loaʻa ia ma ke ʻano he mea hoʻohui, akā ʻoi aku ka maikaʻi o ka loaʻa ʻana o nā pono o ke kino mai ka meaʻai.
No ka loaʻa ʻana o nā pōmaikaʻi nui loa, pono e ʻai i nā aila mai nā meaʻai kūlohelohe i mea kūlohelohe, ʻaʻole i hana ʻia, a me ka non-GMO.
ʻO ka pilikia, he meaʻai maʻamau o kēia wā,mai nā ʻakika momona omega-3 ʻoi aku ka nui o nā ʻakika momona omega 6, ʻoi aku ka omega 6 i loaʻa i nā meaʻai maikaʻi ʻole e like me nā pāpale salakeke, nā ʻuala, pizza, pasta, a me nā meaʻai e like me nā ʻiʻo a me nā sausages.
ʻOiaʻiʻo,ʻAi MediterraneanʻOi aku ka maikaʻi o ke koena o ka omega 3 a me ka omega 6 fatty acids, ʻo ia ke kumu i ʻike ʻia ai ka meaʻai Mediterranean ma ke ʻano he koho maikaʻi loa no ka puʻuwai olakino.
ʻO ka hapa nui ʻakika momona omega 6, hoʻopau ʻia mai nā aila mea kanu, akā ʻaʻole lawe ʻia. ʻO ka ʻai nui ʻana i nā aila mea kanu a i ʻole linoleic acid hiki ke hoʻoulu i ka mumū a hoʻoulu i ka maʻi puʻuwai, ka maʻi kanesa, ka hānō, ka ʻāʻī a me ke kaumaha. nā ʻakika momona omega 6 ʻaʻole pono e hoʻopau nui ʻia.
Pono ke kaulike ma waena o nā waikawa koʻikoʻi o omega 6 a me omega 3s. ʻO ka lakio i manaʻo ʻia ma kahi o 2: 1 omega-6 i omega-3.
He maʻalahi loa ka Omega 6s mai ka meaʻai, no laila ʻaʻole pono nā mea hoʻohui; me kēia, nā ʻakika momona omega 6loaʻa i nā aila hoʻoikaika i loaʻa ka linoleic acid a me ka GLA. Kāhea pinepine ʻia ʻo blue-green algaehoʻokololei Loaʻa iā ia ka GLA.
ʻaneʻi nā ʻakika momona omega 6Eia ka papa inoa o nā ʻano like ʻole o thyme a me nā meaʻai e loaʻa iā ʻoe mai:
Eczema,psoriasiska poʻe me kekahi mau maʻi, e like me ka arthritis, diabetes a i ʻole ka umauma palupalu, hoʻohui omega 6 pono e nīnau i ke kauka ma mua o ka lawe ʻana.
ʻO kekahi e like me ka GLA nā ʻakika momona omega 6hiki ke hoʻonui a hoʻemi paha i nā hopena o kekahi mau lāʻau.
Eia hou, nui loa e ʻai ana i ka omega 6 a ʻaʻole lawa ka ʻai ʻana i ka omega 3 hiki ke hoʻonāukiuki i ke koena o ka momona momona, a he nui nā hopena maikaʻi ʻole. No laila e mālama pono i ke koena.
He aha ka Omega 6? Nā meaʻai me ka Omega 6
ʻO ka Omega 6 fatty acids ʻO ia kekahi o nā mea nui o ka meaʻai olakino. Loaʻa ia i loko o nā meaʻai nui e like me nā nati, nā ʻanoʻano, a me nā aila meaʻai. Pono e ʻai ʻia ma ke ʻano kaulike no ke olakino ākea.
He aha ka Omega 6 pono?
ʻO ka Omega 6 fatty acidshe mau momona polyunsaturated i loaʻa i nā ʻano meaʻai like ʻole.
Linoleic acid ʻO ia kekahi o nā ʻano maʻamau. ʻO nā ʻano ʻē aʻe he waika arachidonic a me ka waikawa gamma-linolenic.
Manaʻo ʻia lākou he mau momona momona koʻikoʻi no ka mea e pono ai ke kino e hana pono, akā ʻaʻole hiki i ke kino ke hana iā lākou iho. ʻO ia hoʻi, pono ʻoe e kiʻi mai ka meaʻai.
Wahi a ka Academy of Nutrition and Dietetics, pono nā kāne a me nā wahine mai 19 a 50 mau makahiki e pili ana i 12 grams a me 17 grams o omega 6 fatty acids i kēlā me kēia lā.
Aia ma lalo ka ʻakika linoleic i kēlā me kēia lawelawe. nā ʻakika momona omega 6 Eia ka papa inoa o nā meaʻai momona. Noi "He aha nā meaʻai i loaʻa i ka omega 6?? " pane i ka nīnau…
I loko o nā meaʻai hea i loaʻa ai ka Omega 6?
Walnut
WalnutHe nut nutritious ia i hoʻopiha ʻia me nā meaʻai koʻikoʻi e like me ka fiber a me nā minela, me ka manganese, ke keleawe, ka phosphorus a me ka magnesium.
Linoleic acid maʻiʻo: 100 mg no 38.100 grams.
ʻO ka ʻaila safflower
ʻO ka aila safflower kahi ʻaila kuke i unuhi ʻia mai nā hua o ka mea kanu safflower.
E like me nā aila mea kanu ʻē aʻe, ʻoi aku ka nui o ka aila safflower i ka momona monounsaturated, kahi ʻano momona momona e kōkua i ka hoʻomaikaʻi ʻana i ke olakino o ka naʻau.
Linoleic acid maʻiʻo: 100 mg no 12.700 grams.
Nā hua kanu
Nā hua kanu, cannabis sativa ʻO ia ka hua o ka mea kanu cannabis, ʻike ʻia hoʻi ʻo marijuana.
Ma waho aʻe o ka piha ʻana i nā momona maikaʻi o ka naʻau, he kumu nui ia o ka protein, ka huaʻa E, ka phosphorus a me ka pālolo.
Linoleic acid maʻiʻo: 100 mg no 27.500 grams.
Puʻupuʻu lā
Puʻupuʻu lā He kiʻekiʻe loa ia i nā huaora a me nā minela koʻikoʻi, me ka vitamina E a me ka selenium, ʻo ia mau mea ʻelua e hana like me nā antioxidants e pale aku i ka pōʻino o nā cell, ka mumū a me ka maʻi maʻi.
Linoleic acid maʻiʻo: 100 mg no 37.400 grams.
Mīkini pīnī
Mīkini pīnī Hana ʻia ia mai nā pīni ʻala. He waiwai ia i nā momona maikaʻi a me ka protein, a hoʻopiha ʻia me nā meaʻai koʻikoʻi e like me ka niacin, manganese, vitamina E a me ka magnesium.
Linoleic acid maʻiʻo: 100 mg no 12.300 grams.
ʻaila avocado
ʻaila avocadohe aila ʻai i hana ʻia mai ka pulp avocado.
Ma waho aʻe o ka kiʻekiʻe o nā antioxidants, ua ʻike nā haʻawina holoholona e hiki ke hoʻomaikaʻi i ka olakino o ka naʻau ma ka hoʻemi ʻana i ka cholesterol a me nā triglyceride.
Linoleic acid maʻiʻo: 100 mg no 12.530 grams.
hua
huaHāʻawi ia i ka nui o nā meaʻai nui e like me ka protein, selenium a me riboflavin.
Linoleic acid maʻiʻo: 100 mg no 1.188 grams.
ʻAmelemona
ʻAmelemonaHe kumu maikaʻi loa ia o ka protein a me ka fiber, me ka vitamin E, manganese a me ka magnesium.
Linoleic acid maʻiʻo: 100 mg no 12.320 grams.
cashews
cashewsHe waiwai ia i nā micronutrients e like me ke keleawe, ka magnesium a me ka phosphorus.
Linoleic acid maʻiʻo: 100 mg no 7.780 grams.
Ma ka hopena;
ʻO ka Omega 6 fatty acidsHe ʻakika momona koʻikoʻi ia e loaʻa iā mākou mai nā meaʻai a me nā mea hoʻohui no ka mea ʻaʻole hana ko mākou kino iā ia iho.
Omega 6Kōkua ia i ka hōʻemi ʻana i ka ʻeha aʻalolo, ka hakakā ʻana i ka mumū, mālama i ka maʻi arthritis, hōʻemi i nā hōʻailona ADHD, hoʻohaʻahaʻa i ke koko kiʻekiʻe, hoʻemi i ka hopena o ka puʻuwai puʻuwai, a kākoʻo i ke olakino iwi.
Nā meaʻai me ka Omega 6ʻO kekahi o lākou he safflower, hua waina, ʻaila ʻaila, ʻaila poppy, ʻaila kulina, ʻaila wōnati, ʻaila pulupulu, ʻaila soybean a me ka aila sesame.
No ka mālama ʻana i nā ʻāpana i ke kaulike omega 6 a he mea nui e mālama i kāu ʻai omega 3.
