Zviri muChinyorwa
Omega 6 fatty acidsIzvo zvakakosha kune hutano hwese asi hazvigone kugadzirwa nemuviri wega, saka zvinofanirwa kuwanikwa kubva muchikafu.
kufanana ne omega 3 omega 6 mafuta acids ndiwo akakosha emafuta acids atinogona chete kuwana kubva mukudya nekuwedzera. Kusiyana neOmega 9, omega 6Haina kumbogadzirwa mumuviri, asi yakakosha kuhuropi nekuda kwekushanda kwayo kunodiwa mukukura kwakanaka uye kukura.
Polyunsaturated fatty acid (PUFA) inoita zvinopfuura kungochengeta uropi huchishanda zvakanaka. Inobatsirawo kune ganda uye bvudzi, inodzivirira hutano hwemapfupa, inogadzirisa metabolism uye inobatsira kuchengetedza hurongwa hwekubereka hutano.
Ndeapi Mabhenefiti eOmega 6 Fatty Acids?
Inobatsira kuderedza marwadzo etsinga
Tsvakurudzo imhando ye omega 6 fatty acid Zvimwe zvidzidzo zvinoratidza kuti kutora rudzi rwe gamma linolenic acid (GLA) kwemwedzi mitanhatu kana kupfuura kunogona kuderedza zviratidzo zvekurwadziwa kwetsinga muvanhu vane chirwere cheshuga cheuropathy.
Zvidzidzo zviviri zvakaongorora GLA nemigumisiro yayo uye zvakaratidza migumisiro yakanaka mukurwadziwa kwetsinga mushure megore rimwe rekurapa.
inorwisa kuzvimba
Isu tinoziva kuti kuzvimba kunokanganisa hutano hwedu, uye kunotokonzera chirwere. Kutaura zvazviri, zvirwere zvakawanda zvisingaperi, zvakadai sekenza, chirwere cheshuga, chirwere chemwoyo, arthritis, uye Alzheimer’s disease, zviri kuzvimba. Naizvozvo, pane hukama hwakakosha pakati pekudya uye chirwere.
Kushandiswa kwemafuta ane hutano akadai sePUFA ane mhedzisiro yakanaka pahutano. Omega 3 uye omega 6 mafuta acidsMafuta aya anoita basa rinokosha muhutano uye zvirwere.
GLA muviri omega 6 inokosha mafuta asidhiiri uye linoleic asidhiganda rinogadzirwa. GLA zvakare inogadziriswa kuDGLA, inova inorwisa-kuzvimba chikafu.
Inobatsira kurapa rheumatoid arthritis
Manheru primrose mafuta anogadzirwa kubva kumbeu ine 7 muzana kusvika 10 muzana GLA. Humbowo hwekutanga hunotaura kuti manheru primrose mafuta anogona kuderedza marwadzo, kuzvimba, uye kuoma kwemangwanani.
Inobatsira kuderedza zviratidzo zveADHD
Chidzidzo chakaitwa muSweden kutarisisa kutadza hyperactivity disorder (ADHD) vanhu vane omega 3 uye omega 6 mafuta acidsakaongorora migumisiro ye
Kuongororwa kwemwedzi mitanhatu kwakaitwa nevana makumi manomwe nevaviri nevechiri kuyaruka (75-8 yemakore) muchidzidzo. Kunyange zvazvo vazhinji vasina kupindura omega 18 uye omega 3 therapy, muchikamu che6 muzana, zviratidzo zveADHD zvakaderedzwa ne26 muzana. Mushure memwedzi mitanhatu, pakanga pane 25 muzana yekuvandudzwa kwezviratidzo.
Inoderedza BP
Kana ichisanganiswa neGLA kana omega 3 hove yemafuta, zviratidzo zvekukwira kweropa zvinoderedzwa. Uchapupu hunobva pakuongorora kwevarume vari kukwikwidza kukwira kweropa hunoratidza kuti GLA inogona kubatsira kuderedza BP muvanhu vanotora magiramu matanhatu emafuta eblackcurrant. Zvidzidzo zvaive nekudzikira kwediastolic blood pressure kana zvichienzaniswa nevaya vanotora placebo.
Imwe ongororo yakatarisa vanhu vairwadziwa makumbo uye dzimwe nguva vachikamhina kunokonzerwa nekuvharika mutsinga dzavo dzeropa. Vatsvagiri vakawana kuti avo vakatora manheru primrose oiri vaive nekudzikira kwe systolic blood pressure.
Inoderedza njodzi yechirwere chemoyo
IAmerican Heart Association inoratidza kuti linoleic acid inogona kuderedza njodzi yechirwere chemoyo. Kushandisa mafuta emiriwo akapfuma muPUFAs panzvimbo pemafuta akazara anobatsira zvikuru chirwere chemwoyo uye zvinogona kudzivirira chirwere chemwoyo.
Linoleic acid IPUFA inogona kuwanikwa kubva kunzungu nembeu pamwe nemafuta emiriwo, asi shandisa nekuchenjerera uye kudzivirira GMO mafuta.
Inotsigira hutano hwemapfupa
Yakagadzirwa muSouthern California uye muAmerican Journal yeClinical Nutrition Zvidzidzo zvakaburitswa zvinoratidza kuti PUFAs inogona kubatsira kuchengetedza skeletal kuumbwa isu tichikura.
Mune vese varume nevakadzi, pakutora omega 6 uye omega 3 mafuta, bhonzo uye musana mapfupa akavandudzwa, hutano hwemapfupa hwakachengetedzwa.
Ndezvipi Zvokudya Zvine Omega 6?
Omega 6 fatty acidsKune akati wandei akasiyana marudzi e linoleic uye mazhinji anobva kumafuta emiriwo akadai se linoleic acid. Linoleic acid inoshandurwa kuita GLA mumuviri. Kubva ipapo, inoparadzaniswa se arachidonic acid.
GLA inowanikwa mumafuta akawanda emiti, kusanganisira manheru primrose mafuta uye black currant seed oil, uye inoderedza kuzvimba. Muchokwadi, yakawanda yeGLA inotorwa sewedzero inoshanduka kuita chinhu chinonzi DGLA, chinorwisa kuzvimba.
Zvimwe zvinovaka muviri mumuviri, kusanganisira magnesium, zinc, uye mavhitaminzi C, B3, uye B6, zvinodiwa kukurudzira kutendeuka kweGLA kuDGLA. Nekudaro, DGLA ishoma isingawanzo mafuta asidhi inowanikwa mukuteedza huwandu muzvigadzirwa zvemhuka.
Omega 6 fatty acids Inowanikwa sekuwedzera, asi nguva dzose zvakanaka kuwana zvinodiwa nemuviri kubva muchikafu.
Kuti uwane mabhenefiti akawanda, zvakakosha kuti udye mafuta kubva kune zvakasikwa chikafu chiri organic, chisina kugadziridzwa, uye chisiri GMO.
Dambudziko nderekuti, chikafu chemazuva ano, kubva omega-3 fatty acids ine mamwe akawanda omega 6 fatty acids, kunyanya omega 6 inowanikwa mukudya zvisina hutano senge mapfekero esalad, machipisi embatatisi, pizza, pasta, uye zvikafu zvakaita senyama yakagadzirwa nemasoseji.
Pane kudaro, Kudya kweMediterraneanIine hutano hwakanaka hwe omega 3 uye omega 6 fatty acids, ndosaka chikafu cheMediterranean chichizivikanwa sechisarudzo chakanakisa chemoyo une hutano.
Zvizhinji omega 6 fatty acid, inopedzwa kubva kumafuta emiriwo, asi kwete kutakurwa. Kunyanya kudyiwa kwemafuta emiriwo kana linoleic acids kunogona kukonzera kuzvimba uye kukonzera chirwere chemoyo, kenza, asima, arthritis uye kuora mwoyo. omega 6 mafuta acids haifaniri kudyiwa zvakanyanyisa.
Panofanira kuva nekuenzanisa pakati peakakosha acids ye omega 6 uye omega 3s. Chiyero chinokurudzirwa chinenge 2:1 omega-6 kusvika omega-3.
Omega 6s iri nyore kuwana kubva muchikafu, saka zvekuwedzera hazviwanzo kudikanwa; neizvi, omega 6 mafuta acidsanowanikwa mumafuta ekusimbisa ane zvese linoleic acid uye GLA. Kazhinji inonzi blue-green algae spirulina Iyo ine zvakare GLA.
pano omega 6 mafuta acidsHeino rondedzero yemhando dzakasiyana dze thyme uye chikafu chaunogona kuwana kubva:
Linoleic Acid
Soya bean mafuta, chibage mafuta, safflower oil, sunflower oil, peanut oil, cottonseed oil, rice bran oil
Arachidonic Acid
Peanut butter, nyama, mazai, zvigadzirwa zvemukaka
GLA
Mbeu dzeHemp, spirulina, manheru primrose mafuta (7 muzana kusvika 10 muzana GLA), mafuta eborage (18 muzana kusvika 26 muzana GLA), mafuta embeu yeblack currant (15 muzana kusvika 20 muzana GLA)
Omega 6 Inokuvadza Here?
Eczema, psoriasisvanhu vane mamwe mamiriro, akadai searthritis, chirwere cheshuga kana kunyorova kwemazamu, omega 6 kuwedzera anofanira kubvunza chiremba asati atora.
Vamwe vakaita seGLA omega 6 mafuta acidsinogona kuwedzera kana kuderedza mhedzisiro yeimwe mishonga.
Mukuwedzera, zvakanyanya kudya omega 6 uye kusadya zvakakwana omega 3 kunogona kukanganisa mafuta easidhi chiyero, iyo ine yakawanda yakaipa mhedzisiro. Saka chenjerera kuchengeta chiyero.
Chii chiri muOmega 6? Zvokudya zvine Omega 6
Omega 6 fatty acids Icho chimwe chezvikamu zvakakosha zvekudya zvine hutano. Inowanikwa muzvokudya zvakawanda zvinovaka muviri zvakadai senzungu, mhodzi, nemafuta emiriwo. Inofanira kupedzwa nenzira yakaenzana kune hutano huzhinji.
Chii chinonzi Omega 6 chinodiwa?
Omega 6 fatty acidsane polyunsaturated mafuta anowanikwa mune zvakasiyana siyana zvekudya.
Linoleic acid Ndiyo imwe yemhando dzakajairika. Mamwe marudzi anosanganisira arachidonic acid uye gamma-linolenic acid.
Anoonekwa seakakosha emafuta asidhi nekuti muviri waida kuti ashande zvakanaka, asi muviri haugone kuzvigadzira wega. Ndiko kuti, unofanira kuiwana kubva pakudya.
Maererano ne Academy of Nutrition and Dietetics, varume nevakadzi vane makore 19 kusvika ku50 vanoda magiramu gumi nemaviri uye 12 magiramu e omega 17 fatty acids pazuva.
Pazasi pane linoleic acid yemukati pakushumira. omega 6 mafuta acids Heino rondedzero yezvikafu zvakapfuma. Chikumbiro "Ndezvipi zvekudya zvine omega 6?? " mhinduro kumubvunzo…
Muchikafu Chipi Omega 6 Inowanikwa?
Walnut
WalnutIyo nzungu inovaka muviri yakazara nezvinhu zvakakosha senge fiber nemaminerari, kusanganisira manganese, mhangura, phosphorus uye magnesium.
Linoleic acid yemukati: 100 mg pa38.100 magiramu.
Safflower mafuta
Mafuta eSafflower imafuta ekubikisa anotorwa kubva kumbeu dzesafflower plant.
Kufanana nemamwe mafuta emiriwo, safflower mafuta akakwirira mumafuta anonzi monounsaturated, rudzi rwemafuta acid anogona kubatsira kuvandudza hutano hwemwoyo.
Linoleic acid yemukati: 100 mg pa12.700 magiramu.
Mbeu dzeCannabis
Mbeu dzeCannabis, cannabis sativa Ndiyo mhodzi yemuchero we cannabis, inozivikanwawo se cannabis.
Kunze kwekuzara nemafuta ane hutano hwemoyo, inzvimbo huru yemapuroteni, vhitamini E, phosphorus uye potassium.
Linoleic acid yemukati: 100 mg pa27.500 magiramu.
Sunflower
Sunflower Inonyanya kukoshesa mavitamini nemaminerari anokosha, kusanganisira vitamini E uye selenium, iyo yose inoshanda se antioxidants inodzivirira kurwisana nemasero, kuzvimba uye chirwere chisingaperi.
Linoleic acid yemukati: 100 mg pa37.400 magiramu.
Peanut butter
Peanut butter Inogadzirwa nenzungu dzakakangwa. Yakapfuma mumafuta ane hutano uye mapuroteni, uye akatakura zvakakosha zvinovaka muviri senge niacin, manganese, vhitamini E uye magnesium.
Linoleic acid yemukati: 100 mg pa12.300 magiramu.
mafuta emukotapeya
mafuta emukotapeyaimafuta anodyika anogadzirwa kubva mumakotapeya pulp.
Mukuwedzera pakuve yakakwirira mune antioxidants, zvidzidzo zvemhuka zvakawana kuti mafuta ekotapeya anogona kuvandudza hutano hwemwoyo nekuderedza cholesterol uye triglyceride mazinga.
Linoleic acid yemukati: 100 mg pa12.530 magiramu.
zai
zaiInopa huwandu hwezvinhu zvakakosha zvinovaka muviri zvakadai seprotein, selenium uye riboflavin.
Linoleic acid yemukati: 100 mg pa1.188 magiramu.
Almond
AlmondIyo yakanakisa sosi yemapuroteni uye fiber, pamwe nevhitamini E, manganese uye magnesium.
Linoleic acid yemukati: 100 mg pa12.320 magiramu.
cashews
cashewsYakapfuma mune micronutrients yakadai semhangura, magnesium uye phosphorus.
Linoleic acid yemukati: 100 mg pa7.780 magiramu.
Semagumo;
Omega 6 fatty acidsIyo yakakosha mafuta asidhi yatinofanira kuwana kubva muchikafu nekuwedzera nekuti muviri wedu hauubudise wega.
Omega 6Inobatsira kuderedza marwadzo etsinga, inorwisa kuzvimba, inobata arthritis, inoderedza zviratidzo zveADHD, inoderedza kukwira kweropa, inoderedza ngozi yekurwadziwa kwemoyo, uye inotsigira hutano hwemapfupa.
Zvokudya zvine Omega 6Mamwe acho safflower, mhodzi yemazambiringa, mafuta esunflower, poppy oil, chibage mafuta, walnut oil, cottonseed oil, soybean oil uye sesame oil.
Kuchengeta zviyero mukuenzanisa omega 6 uye zvakakosha kuti uchengetedze yako omega 3 kutora.
Zvinyorwa Zvaunofanirwa Kuverenga
