Gịnị bụ Omega 6, kedu ihe ọ na-eme? Uru na mmerụ ahụ

Omega 6 fatty acidsHa dị mkpa maka ahụike n'ozuzu mana anụ ahụ enweghị ike imepụta ya n'onwe ya, yabụ a ga-enweta ha site na nri. 

dị ka omega 3 omega 6 fatty acids bụ acid fatty dị mkpa nke anyị nwere ike nweta naanị site na nri na mgbakwunye. N'adịghị ka Omega 9, Omega 6A naghị emepụta ya n'ime ahụ, mana ọ dị mkpa maka ụbụrụ n'ihi ọrụ ya dị mkpa maka uto na mmepe ahụike.

Polyunsaturated fatty acid (PUFA) na-eme ihe karịrị naanị ime ka ụbụrụ na-arụ ọrụ nke ọma. Ọ na-abakwa uru maka akpụkpọ ahụ na ntutu isi, na-echebe ahụike ọkpụkpụ, na-achịkwa metabolism ma na-enyere aka mee ka usoro ọmụmụ dị mma.

Kedu uru dị na Omega 6 Fatty Acids?

Na-enyere aka ibelata mgbu akwara  

Nnyocha bụ ụdị omega 6 fatty acid Ụfọdụ nnyocha na-egosi na ịṅụ otu ụdị gamma linolenic acid (GLA) ruo ọnwa isii ma ọ bụ karịa nwere ike ibelata ihe mgbaàmà nke mgbu akwara na ndị nwere ọrịa neuropathy mamịrị.

Ọmụmụ ihe abụọ enyochala GLA na mmetụta ya ma gosipụta nsonaazụ dị mma na nhụjuanya akwara mgbe otu afọ ọgwụgwọ gasịrị. 

na-alụ ọgụ mbufụt

Anyị maara na mbufụt na-emetụta ahụ ike anyị nke ọma, ọ na-ebutekwa ọrịa. N'ezie, ihe ka ọtụtụ n'ọrịa ndị na-adịghị ala ala, dị ka ọrịa cancer, ọrịa shuga, ọrịa obi, ọrịa ogbu na nkwonkwo, na ọrịa Alzheimer, na-akpasu iwe. Ya mere, enwere njikọ dị egwu n'etiti nri na ọrịa.

Iri abụba dị mma dị ka PUFA nwere mmetụta dị mma na ahụike. Omega 3 na omega 6 fatty acidsMmanụ ndị a na-ekere òkè dị mkpa na ahụike na ọrịa.

GLA bụ anụ ahụ Omega 6 fatty acid dị mkpabụ na linoleic acida na-emepụta akpụkpọ anụ. GLA bụkwa metabolized na DGLA, nke bụ nri na-egbochi mkpali. 

Na-enyere aka ịgwọ ọrịa ogbu na nkwonkwo

A na-eme mmanụ primrose mgbede site na mkpụrụ nwere pasent 7 ruo 10 GLA. Ihe akaebe izizi na-ekwu na mmanụ primrose mgbede nwere ike ibelata mgbu, ọzịza, na isi ike ụtụtụ.

Na-enyere aka ibelata mgbaàmà ADHD

Ihe omumu emere na Sweden nsogbu hyperactivity nlebara anya (ADHD) ndị nwere omega 3 omega 6 fatty acidsenyocha mmetụta nke 

Emere ule ọnwa isii na ụmụaka 75 na ndị nọ n'afọ iri na ụma (8-18 afọ) na ọmụmụ ihe. Ọ bụ ezie na ihe ka n'ọnụ ọgụgụ anabataghị ọgwụgwọ omega 3 na omega 6, na ntinye nke pasent 26, mgbaàmà ADHD belatara pasent 25. Mgbe ọnwa isii gachara, enwere mmụba pasent 47 na mgbaàmà.

Na-ebelata ọbara mgbali elu

Mgbe ejikọtara ya na mmanụ azụ GLA ma ọ bụ omega 3, ihe mgbaàmà nke ọbara mgbali elu na-ebelata. Ihe akaebe sitere na nyocha nke ndị ikom na-achọ maka ọbara mgbali elu na-egosi na GLA nwere ike inye aka belata ọbara mgbali elu na ndị na-ewere gram isii nke mmanụ blackcurrant. Ndị ọrịa nwere mbelata ọbara mgbali diastolic ma e jiri ya tụnyere ndị na-ewere placebo.

Nnyocha ọzọ lere ndị nwere ihe mgbu n'ụkwụ ha na nkwụsịtụ oge ụfọdụ nke ihe mgbochi na arịa ọbara ha kpatara. Ndị nchọpụta chọpụtara na ndị na-ewere mmanụ primrose mgbede nwere mbelata nke ọbara mgbali systolic. 

Na-ebelata ohere nke ọrịa obi

Otu American Heart Association na-atụ aro na linoleic acid nwere ike ibelata ihe ize ndụ nke ọrịa obi. Iri mmanụ ihe oriri bara ụba na PUFA kama abụba juru eju na-erite uru nke ukwuu ọrịa obi yana ikekwe gbochie ọrịa obi.

Linoleic acid Ọ bụ PUFA nke enwere ike nweta site na mkpụrụ na mkpụrụ yana mmanụ ihe oriri, mana jiri nlezianya mee ihe ma zere mmanụ GMO.

Na-akwado ahụike ọkpụkpụ

Emere na Southern California na na American Journal of Clinical Nutrition Nnyocha e bipụtara na-egosi na PUFA nwere ike inye aka chekwaa nhazi ọkpụkpụ ka anyị na-aka nká.

N'ime ma ndị nwoke ma ndị nwanyị, mgbe ị na-aṅụ omega 6 na omega 3 abụba, ọkpụkpụ na ọkpụkpụ azụ dị mma, a na-echekwa ahụike ọkpụkpụ.

Kedu nri ndị nwere Omega 6?

Omega 6 fatty acidsEnwere ụdị linoleic dị iche iche na ọtụtụ sitere na mmanụ ihe oriri dị ka linoleic acid. A na-atụgharị linoleic acid ka ọ bụrụ GLA n'ime ahụ. Site n'ebe ahụ, a na-ekewa ya dị ka arachidonic acid.

A na-achọta GLA n'ọtụtụ mmanụ osisi, gụnyere mmanụ primrose mgbede na mmanụ mkpụrụ currant ojii, ma na-ebelata mbufụt. N'ezie, ọtụtụ n'ime GLA ndị a na-ewere dị ka mgbakwunye na-atụgharị ghọọ ihe a na-akpọ DGLA, nke na-alụ ọgụ mbufụt.

Ụfọdụ nri dị n'ime ahụ, gụnyere magnesium, zinc, na vitamin C, B3, na B6, dị mkpa iji kwado mgbanwe nke GLA na DGLA. Agbanyeghị, DGLA bụ acid fatty na-adịghị ahụkebe nke a na-achọta na ọnụọgụ dị na ngwaahịa anụmanụ.

Omega 6 fatty acids Ọ dị ka mgbakwunye, mana ọ kacha mma mgbe niile ka ahụ nweta ihe ọ chọrọ site na nri. 

Iji nweta uru kacha mma, ọ dị mkpa iri mmanụ sitere na nri anụ ahụ bụ organic, enweghị nhazi na nke na-abụghị GMO.

Nsogbu bụ, nri oge a na-ahụkarị, sitere na omega-3 fatty acids nwere ọtụtụ omega 6 fatty acids, ọkachasị omega 6 ka a na-ahụ na nri adịghị mma dị ka mgbakwasa salad, ibe nduku, pizza, pasta, na nri ndị dị ka anụ edoziri na sausaji.

Na ntụle, nri MediterraneanO nwere nguzozi ka mma nke omega 3 na omega 6 fatty acids, nke mere eji mara ụdị nri Mediterranean dị ka nhọrọ magburu onwe ya maka obi dị mma.

Ọtụtụ omega 6 fatty acid, na-eri site na mmanụ ihe oriri, ma ọ bụghị ebufe ya. Ịṅụbiga mmanya ókè ma ọ bụ linoleic acid nwere ike ịkpata mbufụt ma bute ọrịa obi, kansa, ụkwara ume ọkụ, ogbu na nkwonkwo na ịda mbà n'obi. omega 6 fatty acids ekwesịghị ịṅụbiga mmanya ókè. 

A ghaghị inwe nguzozi n'etiti acid dị mkpa nke omega 6 na omega 3s. Oke akwadoro bụ gburugburu 2: 1 omega-6 ruo omega-3.

Omega 6s dị mfe ịnweta site na nri, yabụ mgbakwunye anaghị adịkarị mkpa; na nke a, omega 6 fatty acidsdị na mmanụ na-ewusi ike nwere ma linoleic acid na GLA. A na-akpọkarị algae na-acha anụnụ anụnụ-acha akwụkwọ ndụ spirulina Ọ nwekwara GLA.

ebe a omega 6 fatty acidsNke a bụ ndepụta nke ụdị thyme dị iche iche yana nri ị nwere ike nweta ha:

Linoleic acid

Mmanụ soybean, mmanụ ọka, mmanụ safflower, mmanụ sunflower, mmanụ ahụekere, mmanụ owu, mmanụ bran osikapa. 

Arachidonic acid

Nri ahụekere, anụ, àkwá, ngwaahịa mmiri ara ehi

GLA

Mkpụrụ hemp, spirulina, mmanụ primrose mgbede (pasent 7 ruo 10 GLA), mmanụ borage (pasent 18 ruo 26 GLA), mmanụ mkpụrụ currant ojii (pasent 15 ruo 20% GLA)

Omega 6 ọ na-emerụ ahụ?

Eczema, ụkwarandị nwere ọnọdụ ụfọdụ, dị ka ọrịa ogbu na nkwonkwo, ọrịa shuga ma ọ bụ nro ara, omega 6 mgbakwunye kwesịrị ịkpọtụrụ dọkịta tupu ị were ya.

Ụfọdụ dị ka GLA omega 6 fatty acidsnwere ike ịbawanye ma ọ bụ ibelata mmetụta ọgwụ ụfọdụ.

Na mgbakwunye, nke ukwuu na-eri omega 6 na ịghara iri oke omega 3 nwere ike ịkpasu nguzozi nke fatty acid, nke nwere ọtụtụ mmetụta ọjọọ. Ya mere, kpachara anya ka ị na-echekwa nguzozi.

 Kedu ihe dị na Omega 6? Nri nwere Omega 6

Omega 6 fatty acids Ọ bụ otu n'ime ihe ndị bụ isi na nri dị mma. A na-achọta ya n'ọtụtụ nri ndị na-edozi ahụ dị ka mkpụrụ osisi, mkpụrụ osisi, na mmanụ ihe oriri. Ekwesịrị iri ya n'ụzọ ziri ezi maka ahụike izugbe. 

Gịnị bụ Omega 6 chọrọ?

Omega 6 fatty acidsbụ abụba polyunsaturated dị n'ụdị nri dị iche iche.

Linoleic acid Ọ bụ otu n'ime ụdị ndị a na-ahụkarị. Ụdị ndị ọzọ gụnyere arachidonic acid na gamma-linolenic acid.

A na-ewere ha dị ka acid fatty dị mkpa n'ihi na ahụ chọrọ ka ha rụọ ọrụ nke ọma, mana ahụ enweghị ike ịmepụta ya n'onwe ya. Ya bụ, ị ga-enweta ya site na nri.

Dị ka Ụlọ Akwụkwọ Academy of Nutrition and Dietetics si kwuo, ndị ikom na ndị inyom dị afọ 19 ruo 50 chọrọ ihe dị ka gram 12 na gram 17 nke omega 6 fatty acids kwa ụbọchị.

N'okpuru ebe a bụ ọdịnaya linoleic acid kwa nri. omega 6 fatty acids Nke a bụ ndepụta nri bara ụba. Arịrịọ "Kedu nri nwere omega 6?? " zaa ajụjụ…

N'ime nri ndị a chọtara Omega 6?

Ukpa

UkpaỌ bụ aki na-edozi ahụ nke jupụtara na nri dị mkpa dị ka eriri na mineral, gụnyere manganese, ọla kọpa, phosphorus na magnesium.

Ihe mejupụtara linoleic acid: 100 mg kwa 38.100 grams.

Mmanụ safflower

Mmanụ safflower bụ mmanụ esi nri ewepụtara na mkpụrụ nke osisi safflower.

Dị ka mmanụ ihe oriri ndị ọzọ, mmanụ safflower dị elu na abụba monounsaturated, ụdị fatty acid nke nwere ike inye aka melite ahụike obi.

Ihe mejupụtara linoleic acid: 100 mg kwa 12.700 grams.

Cannabis mkpụrụ

Cannabis mkpụrụ, cannabis sativa Ọ bụ mkpụrụ osisi cannabis, nke a makwaara dị ka wii wii.

Ewezuga juputara na abụba na-eme ka obi dị mma, ọ bụ nnukwu isi iyi protein, vitamin E, phosphorus na potassium.

Ihe mejupụtara linoleic acid: 100 mg kwa 27.500 grams.

Sunflower

Sunflower Ọ dị elu karịsịa na vitamin na mineral dị mkpa, gụnyere vitamin E na selenium, nke abụọ na-eme dị ka antioxidants na-echebe megide mmebi cell, mbufụt na ọrịa na-adịghị ala ala.

Ihe mejupụtara linoleic acid: 100 mg kwa 37.400 grams.

Ahụekere bọta

Ahụekere bọta A na-esi na ahụekere ṅara n'ọkụ mee ya. Ọ bara ụba na abụba na protein dị mma, ma jukwa na nri dị mkpa dị ka niacin, manganese, vitamin E na magnesium.

Ihe mejupụtara linoleic acid: 100 mg kwa 12.300 grams.

mmanụ ube oyibo

mmanụ ube oyibobụ mmanụ oriri na-esi na pulp ube oyibo na-emepụta.

Na mgbakwunye na ịdị elu na antioxidants, ọmụmụ anụmanụ achọpụtala na mmanụ ube oyibo nwere ike ime ka ahụike obi dịkwuo mma site n'ibelata ọkwa cholesterol na triglyceride.

Ihe mejupụtara linoleic acid: 100 mg kwa 12.530 grams.

Akwa

AkwaỌ na-enye ọtụtụ nri dị mkpa dị ka protein, selenium na riboflavin.

Ihe mejupụtara linoleic acid: 100 mg kwa 1.188 grams.

Almọnd

AlmọndỌ bụ ezigbo isi iyi nke protein na eriri, yana vitamin E, manganese na magnesium.

Ihe mejupụtara linoleic acid: 100 mg kwa 12.320 grams.

cashews

cashewsỌ bara ụba na micronutrients dị ka ọla kọpa, magnesium na phosphorus.

Ihe mejupụtara linoleic acid: 100 mg kwa 7.780 grams.

N'ihi ya;

Omega 6 fatty acidsỌ bụ acid fatty dị mkpa nke anyị ga-enwetarịrị site na nri na mgbakwunye n'ihi na ahụ anyị anaghị emepụta ya n'onwe ya.

Omega 6Ọ na-enyere aka belata mgbu akwara, na-alụ ọgụ mbufụt, na-agwọ ọrịa ogbu na nkwonkwo, na-ebelata mgbaàmà ADHD, na-ebelata ọbara mgbali elu, na-ebelata ihe ize ndụ nke nkụchi obi, ma na-akwado ahụike ọkpụkpụ.

Nri nwere Omega 6Ụfọdụ n'ime ha bụ safflower, mkpụrụ vaịn, mmanụ sunflower, mmanụ poppy, mmanụ ọka, mmanụ walnut, mmanụ owu, mmanụ soybean na mmanụ sesame.

Iji dobe oke n'usoro Omega 6 na ọ dị mkpa idobe usoro oriri omega 3 gị.