Kodi Omega 6 ndi Chiyani, Imachita Chiyani? Ubwino ndi Zowopsa

Omega 6 mafuta acidsNdiofunikira paumoyo wamba koma sangathe kupangidwa ndi thupi paokha, motero ayenera kupezedwa kuchokera ku chakudya. 

ngati omega 3 omega 6 mafuta acids mafuta acids ofunikira omwe titha kuwapeza kuchokera ku zakudya ndi zowonjezera. Mosiyana ndi Omega 9, omega 6Sichimapangidwa m'thupi, koma ndi chofunikira ku ubongo chifukwa cha ntchito yake yofunikira kuti ikule bwino ndi chitukuko.

Mafuta a polyunsaturated fatty acid (PUFA) samangothandiza kuti ubongo uzigwira ntchito bwino. Zimapindulitsanso khungu ndi tsitsi, zimateteza thanzi la mafupa, zimayang'anira kagayidwe kake komanso zimathandiza kuti ubereki ukhale wathanzi.

Kodi Ubwino wa Omega 6 Fatty Acids Ndi Chiyani?

Amathandiza kuchepetsa ululu wa mitsempha  

Kafukufuku ndi mtundu wa omega 6 mafuta acid Kafukufukuyu akuwonetsa kuti kutenga mtundu wa gamma linolenic acid (GLA) kwa miyezi isanu ndi umodzi kapena kuposerapo kumatha kuchepetsa zizindikiro za ululu wa mitsempha mwa anthu omwe ali ndi matenda a shuga.

Maphunziro awiri apenda GLA ndi zotsatira zake ndipo awonetsa zotsatira zabwino mu ululu wa mitsempha pambuyo pa chaka chimodzi cha chithandizo. 

kulimbana ndi kutupa

Tikudziwa kuti kutupa kumawononga thanzi lathu, komanso kumayambitsa matenda. Ndipotu, matenda ambiri osatha, monga khansa, shuga, mtima, nyamakazi, ndi Alzheimer's, ndi otupa. Choncho, pali mgwirizano waukulu pakati pa zakudya ndi matenda.

Kugwiritsa ntchito mafuta abwino monga PUFAs kumakhala ndi zotsatira zabwino pa thanzi. Omega 3 ndi omega 6 mafuta acidsMafutawa amagwira ntchito yofunika kwambiri pa thanzi ndi matenda.

GLA ndi thupi omega 6 zofunika mafuta acidndi ndi linoleic acidkhungu amapangidwa. GLA imapangidwanso ku DGLA, yomwe ndi michere yolimbana ndi kutupa. 

Amathandiza kuchiza nyamakazi

Mafuta a primrose amadzulo amapangidwa kuchokera ku mbewu zomwe zili ndi 7 peresenti mpaka 10 peresenti ya GLA. Umboni woyambirira umanena kuti mafuta a primrose amadzulo amatha kuchepetsa ululu, kutupa, ndi kuuma kwa m'mawa.

Zimathandizira kuchepetsa zizindikiro za ADHD

Kafukufuku wopangidwa ku Sweden chidwi cha kuchepa kwa hyperactivity disorder (ADHD) anthu omwe ali ndi omega 3 ndi omega 6 mafuta acidsadawunikidwa zotsatira za 

Kuyesa kwa miyezi isanu ndi umodzi kunachitika ndi ana 75 ndi achinyamata (zaka 8-18) mu phunziroli. Ngakhale kuti ambiri sanayankhe chithandizo cha omega 3 ndi omega 6, mu gawo la 26 peresenti, zizindikiro za ADHD zinachepetsedwa ndi 25 peresenti. Pambuyo pa miyezi isanu ndi umodzi, panali kusintha kwa 47 peresenti kwa zizindikiro.

Amachepetsa kuthamanga kwa magazi

Mukaphatikizidwa ndi GLA kapena omega 3 mafuta a nsomba, zizindikiro za kuthamanga kwa magazi zimachepetsedwa. Umboni wochokera ku kafukufuku wa amuna omwe ali oyenerera kuthamanga kwa magazi umasonyeza kuti GLA ingathandize kuchepetsa kuthamanga kwa magazi mwa anthu omwe amamwa magalamu asanu ndi limodzi a mafuta a blackcurrant. Odwalawo anali ndi kuchepa kwa kuthamanga kwa magazi kwa diastolic poyerekeza ndi omwe amatenga placebo.

Kafukufuku wina anayang’ana anthu amene anali ndi ululu m’miyendo yawo ndi kupunduka kwa apo ndi apo chifukwa chotsekeka m’mitsempha yawo. Ofufuza adapeza kuti omwe adatenga mafuta amadzulo a primrose anali ndi kuchepa kwa kuthamanga kwa magazi kwa systolic. 

Amachepetsa chiopsezo cha matenda a mtima

American Heart Association ikusonyeza kuti linoleic acid ikhoza kuchepetsa chiopsezo cha matenda a mtima. Kudya mafuta a masamba olemera mu PUFAs m’malo mwa mafuta okhutiritsa kumapindulitsa kwambiri matenda a mtima ndipo kungatetezeke ku matenda a mtima.

Linoleic asidi Ndi PUFA yomwe ingapezeke kuchokera ku mtedza ndi mbewu komanso mafuta a masamba, koma gwiritsani ntchito mosamala ndikupewa mafuta a GMO.

Imathandizira thanzi la mafupa

Zapangidwa ku Southern California ndi mu American Journal of Clinical Nutrition Kafukufuku wofalitsidwa akuwonetsa kuti ma PUFA angathandize kusunga mapangidwe a chigoba tikamakalamba.

Mwa amuna ndi akazi, potenga mafuta a omega 6 ndi omega 3, mafupa ndi mafupa a msana amakhala bwino, thanzi la mafupa limasungidwa.

Ndi Zakudya Ziti Zomwe zili ndi Omega 6?

Omega 6 mafuta acidsPali mitundu ingapo ya linseed, ndipo ambiri amachokera ku mafuta a masamba monga linoleic acid. Linoleic acid imasinthidwa kukhala GLA m'thupi. Kuchokera pamenepo, imasiyanitsidwa ngati arachidonic acid.

GLA imapezeka m'mafuta ambiri opangidwa ndi zomera, kuphatikizapo mafuta amadzulo a primrose ndi mafuta ambewu ya black currant, ndipo amachepetsa kutupa. Ndipotu, GLA yambiri yomwe imatengedwa ngati chowonjezera imasanduka chinthu chotchedwa DGLA, chomwe chimalimbana ndi kutupa.

Zakudya zina m'thupi, kuphatikizapo magnesium, zinki, ndi mavitamini C, B3, ndi B6, zimafunika kulimbikitsa kutembenuka kwa GLA kukhala DGLA. Komabe, DGLA ndi mafuta osowa kwambiri omwe amapezeka muzinthu zanyama.

Omega 6 mafuta acids Imapezeka ngati chowonjezera, koma nthawi zonse ndi bwino kupeza zosowa za thupi kuchokera ku chakudya. 

Kuti mupindule kwambiri, ndikofunikira kudya mafuta ochokera kuzakudya zachilengedwe zomwe zili organic, zosakonzedwa, komanso zomwe si GMO.

Vuto ndilakuti, zakudya zamakono, kuchokera ku omega-3 fatty acids lili ndi omega 6 fatty acids ochulukirapo, makamaka omega 6 amapezeka muzakudya zopanda thanzi monga mavalidwe a saladi, tchipisi ta mbatata, pitsa, pasitala, ndi zakudya monga nyama zosinthidwa ndi soseji.

M'malo mwake, Zakudya za MediterraneanAli ndi thanzi labwino la omega 3 ndi omega 6 fatty acids, chifukwa chake zakudya zamtundu wa Mediterranean zimadziwika kuti ndi njira yabwino kwambiri yopangira mtima wathanzi.

Ambiri omega 6 mafuta acid, kudyedwa kuchokera ku mafuta a masamba, koma osanyamulidwa. Kudya kwambiri mafuta a masamba kapena linoleic acid kungayambitse kutupa ndi kuyambitsa matenda a mtima, khansa, mphumu, nyamakazi ndi kuvutika maganizo. omega 6 mafuta acids sayenera kudyedwa mopambanitsa. 

Payenera kukhala mgwirizano pakati pa ma acid ofunikira a omega 6 ndi omega 3s. Chiyerekezo choyenera ndi cha 2:1 omega-6 mpaka omega-3.

Omega 6s ndi osavuta kupeza kuchokera ku chakudya, kotero kuti zowonjezera sizofunikira nthawi zambiri; ndi izi, omega 6 mafuta acidsAmapezeka mumafuta olimbikitsa okhala ndi linoleic acid ndi GLA. Nthawi zambiri amatchedwa blue-green algae spirulina Ilinso ndi GLA.

pano omega 6 mafuta acidsPano pali mndandanda wa mitundu yosiyanasiyana ya thyme ndi zakudya zomwe mungapeze kuchokera:

Linoleic Acid

Mafuta a soya, mafuta a chimanga, mafuta a safflower, mafuta a mpendadzuwa, mafuta a mtedza, mafuta a thonje, mafuta a mpunga 

Arachidonic Acid

Mtedza, nyama, mazira, mkaka

GLA

Mbeu za hemp, spirulina, mafuta a primrose (7 peresenti mpaka 10 peresenti GLA), mafuta a borage (18 peresenti mpaka 26 peresenti GLA), mafuta ambewu ya black currant (15 peresenti mpaka 20 peresenti GLA)

Kodi Omega 6 Ndi Yowopsa?

Eczema, psoriasisanthu omwe ali ndi vuto linalake, monga nyamakazi, matenda a shuga kapena mawere, omega 6 zowonjezera muyenera kufunsa dokotala musanamwe.

Ena monga GLA omega 6 mafuta acidsakhoza kuwonjezera kapena kuchepetsa zotsatira za mankhwala ena.

Komanso, kwambiri kudya omega 6 komanso kusadya mokwanira omega 3 kumatha kusokoneza mafuta acid, omwe amakhala ndi zotsatira zoyipa zambiri. Choncho samalani kuti musamalire.

 Kodi mu Omega 6 ndi chiyani? Zakudya Zomwe zili ndi Omega 6

Omega 6 mafuta acids Ndi chimodzi mwa zigawo zikuluzikulu za zakudya zathanzi. Amapezeka m’zakudya zambiri zopatsa thanzi monga mtedza, mbewu, ndi mafuta a masamba. Iyenera kudyedwa moyenera kuti ikhale ndi thanzi labwino. 

Kodi chofunikira cha Omega 6 ndi chiyani?

Omega 6 mafuta acidsndi mafuta a polyunsaturated omwe amapezeka muzakudya zosiyanasiyana.

Linoleic asidi Ndi imodzi mwa mitundu yofala kwambiri. Mitundu ina ndi arachidonic acid ndi gamma-linolenic acid.

Amaonedwa ngati mafuta ofunika kwambiri chifukwa thupi limawafuna kuti lizigwira ntchito bwino, koma thupi silingathe kuwapanga palokha. Ndiko kuti, muyenera kuchipeza kuchokera ku chakudya.

Malinga ndi Academy of Nutrition and Dietetics, amuna ndi akazi azaka zapakati pa 19 mpaka 50 amafunikira pafupifupi magalamu 12 ndi 17 magalamu a omega 6 mafuta acid patsiku.

M'munsimu muli linoleic acid zomwe zili pa kutumikira. omega 6 mafuta acids Nawu mndandanda wa zakudya zopatsa thanzi. Pemphani "Ndi zakudya ziti zomwe zili ndi omega 6?? " yankho ku funso…

Ndi Zakudya Ziti Zomwe Omega 6 Amapezeka?

Walnut

WalnutNdi mtedza wopatsa thanzi wodzaza ndi michere yofunika monga fiber ndi mchere, kuphatikiza manganese, mkuwa, phosphorous ndi magnesium.

Mafuta a linoleic acid: 100 mg pa 38.100 magalamu.

Mafuta a Safflower

Mafuta a Safflower ndi mafuta ophikira omwe amachokera ku njere za zomera za safflower.

Mofanana ndi mafuta ena amasamba, mafuta a safflower ali ndi mafuta ambiri a monounsaturated, mtundu wa mafuta a asidi omwe angathandize kuti mtima ukhale wathanzi.

Mafuta a linoleic acid: 100 mg pa 12.700 magalamu.

Mbewu za khansa

Mbewu za khansa, cannabis sativa Ndi mbewu ya chamba, yomwe imatchedwanso chamba.

Kupatula kukhala wodzaza ndi mafuta opatsa thanzi, ndi gwero lalikulu la mapuloteni, vitamini E, phosphorous ndi potaziyamu.

Mafuta a linoleic acid: 100 mg pa 27.500 magalamu.

Mpendadzuwa

Mpendadzuwa Ndiwofunika makamaka mavitamini ndi mchere wofunikira, kuphatikizapo vitamini E ndi selenium, zomwe zimakhala ngati antioxidants zomwe zimateteza ku kuwonongeka kwa maselo, kutupa ndi matenda aakulu.

Mafuta a linoleic acid: 100 mg pa 37.400 magalamu.

Chiponde

Chiponde Amapangidwa kuchokera ku mtedza wokazinga. Lili ndi mafuta athanzi komanso mapuloteni, ndipo lili ndi michere yofunika kwambiri monga niacin, manganese, vitamini E ndi magnesium.

Mafuta a linoleic acid: 100 mg pa 12.300 magalamu.

mafuta a avocado

mafuta a avocadondi mafuta odyedwa opangidwa kuchokera ku zamkati za avocado.

Kuphatikiza pa kukhala ndi ma antioxidants ambiri, kafukufuku wa nyama apeza kuti mafuta a avocado amatha kusintha thanzi la mtima mwa kuchepetsa cholesterol ndi triglyceride.

Mafuta a linoleic acid: 100 mg pa 12.530 magalamu.

Dzira

DziraAmapereka zakudya zingapo zofunika monga mapuloteni, selenium ndi riboflavin.

Mafuta a linoleic acid: 100 mg pa 1.188 magalamu.

Amondi

AmondiNdi gwero labwino kwambiri la mapuloteni ndi fiber, pamodzi ndi vitamini E, manganese ndi magnesium.

Mafuta a linoleic acid: 100 mg pa 12.320 magalamu.

makoswe

makosweLili ndi micronutrients monga mkuwa, magnesium ndi phosphorous.

Mafuta a linoleic acid: 100 mg pa 7.780 magalamu.

Chifukwa;

Omega 6 mafuta acidsNdi mafuta ofunikira omwe tiyenera kuwapeza kuchokera ku zakudya ndi zowonjezera chifukwa thupi lathu silipanga palokha.

Omega 6Zimathandiza kuchepetsa kupweteka kwa mitsempha, kumenyana ndi kutupa, kuchiza nyamakazi, kuchepetsa zizindikiro za ADHD, kumachepetsa kuthamanga kwa magazi, kuchepetsa chiopsezo cha matenda a mtima, ndikuthandizira thanzi la mafupa.

Zakudya zokhala ndi Omega 6Zina mwa izo ndi safflower, mbewu ya mphesa, mafuta a mpendadzuwa, mafuta a poppy, mafuta a chimanga, mafuta a mtedza, mafuta a thonje, mafuta a soya ndi mafuta a sesame.

Kusunga milingo mulingo omega 6 ndipo ndikofunikira kuti muzisunga zomwe mumamwa omega 3.