Litaba tsa Sengoloa
Omega 3-6-9 fatty acidske mafura a bohlokoa a lokelang ho fumanoa lijong. E 'ngoe le e' ngoe e na le melemo ea eona bakeng sa 'mele. Palo e nepahetseng ea limatlafatsi ho fumana omega 3-6-9 fatty acidsHo bohlokoa ho boloka tekano ea acid e mafura. Tabeng ea ho se leka-lekane, mafu a mang a sa foleng a ka hlaha.
hona joale mafura a omega 3-6-9A re shebeng melemo.
Melemo ea omega 3-6-9 fatty acids ke efe?
Li-omega 3 fatty acids ke eng?
Omega 3-6-9 fatty acidse mong oa omega 3 fatty acidske mafura a polyunsaturated. Ke mofuta oa mafura ao 'mele o ke keng oa a etsa.
Oli ena e bitsoa "oli ea bohlokoa" hobane 'mele oa motho ha o khone ho hlahisa omega 3s. Sena se bolela hore mafura a omega 3 a tlameha ho fumanoa lijong.
Mokhatlo oa Lefatše oa Bophelo (WHO) o khothalletsa ho ja tlhapi e mafura e nang le omega 3, e ruileng ka EPA le DHA, bonyane lijo tse peli ka beke.
Ho na le mefuta e mengata ea mafura a omega 3 a fapaneng ka sebopeho sa lik'hemik'hale le boholo ba ona. Tse tharo tse atileng haholo ho tsona ke:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- Alpha-linolenic acid (ALA)
Melemo ea omega 3 fatty acids ke efe?
- Omega 3 fatty acids e phahamisa k'holeseterole e ntle. E fokotsa triglyceride, khatello ea mali le ho theha li-plaque tsa artelial.
- Lioli tsena tse molemo li molemo bakeng sa khatello ea maikutlo, schizophrenia le lefu la ho ferekana kelellong e fokotsa matšoao.
- Mafura a Omega 3 a phetha karolo ea bohlokoa ho theoheng ha boima ba 'mele le ho laola boima ba' mele. E thusa ho fokotsa sekhahla sa letheka.
- Ho ja mafura a omega 3 a tsoang lijong ho fokotsa mafura a sebete.
- E phetha karolo ea bohlokoa khōlong ea boko ba masea.
- Mafura a Omega 3 a khahlanong le ho ruruha. Ka mantsoe a mang, e fokotsa ho ruruha ho ka hlahang ka lebaka la mafu a sa foleng.
- Ho 'nile ha etsoa qeto ea hore batho ba jang litlhapi tse nang le litekanyetso tse phahameng tsa oli ena ba na le mohopolo o matla haholoanyane botsofaling.
- Batho ba nang le omega 3 e ngata ba na le masapo a mangata a mangata.
- E thusa ho fokotsa matšoao a asthma, haholo-holo lilemong tsa bocha.
Li-omega 6 fatty acids ke eng?
Omega 3-6-9 fatty acidsea bobeli ea omega 6 fatty acidske Joalo ka omega 3, ke mafura a polyunsaturated. Phapang e le 'ngoe feela ke hore qetellong ea omega ea molek'hule ea mafura a mafura a tlamahano ea bobeli ea ho qetela ke lik'habone tse tšeletseng.
Omega 6 fatty acids le tsona li bohlokoa bakeng sa 'mele. Ka hona, e tlameha ho fumanoa lijong. Mafura ana a sebelisoa haholo-holo bakeng sa matla. Oli e tloaelehileng haholo ea omega 6 ke arachidonic acid (ARA).
Joalo ka EPA, ARA e sebelisoa ho hlahisa li-eicosanoids. Leha ho le joalo, li-eicosanoids tse hlahisoang ke ARA li bonolo ho baka ho ruruha. Ha li hlahisoa ka bongata haholo, li eketsa kotsi ea mafu a ho ruruha.
Lioli tsa Omega 6 ke mafura a bohlokoa haholo. Karo-karolelano ea omega 6 ho omega 3 fatty acids lijong e lokela ho ba 4: 1 kapa ka tlase.
Ho fumana litekanyo tse nepahetseng tsa omega 6 ho bohlokoa. Leha ho le joalo, ka lebaka la keketseho ea tšebeliso ea oli ea meroho e kang margarine lefatšeng la kajeno, tšebeliso ea omega 6 e eketsehile, 'me karolelano ena e fetohile pakeng tsa 10: 1 le 50: 1. Sena se baka ho ruruha 'meleng le mafu a bakoang ke ho ruruha.
Melemo ea omega 6 fatty acids ke efe?
- Omega 6 fatty acids e molemo ho fokotsa matšoao a mafu a mang a sa foleng.
- E fokotsa haholo matšoao a ramatiki ea ramatiki.
- Conjugated linoleic acid (CLA) Ke mofuta oa omega 6 fatty acid, e nang le melemo ea bohlokoa ea bophelo bo botle. CLA e thusa ho fokotsa boima ba 'mele.
Li-omega 9 fatty acids ke eng?
Omega 3-6-9 fatty acidsea ho qetela ea omega 9 fatty acidske Mafura a monounsaturated a nang le litlamo tse peli feela. Qetellong ea omega ea molek'hule ea mafura e na le lik'habone tse 9. Oleic acid Ke omega 9 fatty acid e atileng haholo.
Ha ho hlokahale ho nka oli ea omega 9 ho tsoa kantle hobane e ka hlahisoa ke 'mele. Ha e le hantle, mafura a omega 9 a har'a a mangata ka ho fetisisa liseleng tse ngata tsa 'mele.
Leha ho le joalo, ho ja lijo tse nang le omega 9 e ngata ho e-na le mefuta e meng ea mafura ho na le melemo e mengata ea bophelo bo botle.
Melemo ea omega 9 fatty acids ke efe?
- E theola k'holeseterole e mpe.
- E eketsa kutloisiso ea insulin.
- E fokotsa ho ruruha.
Omega 3-6-9 e fumanoa ho lijo life?
Omega 3-6-9 fatty acidsLijo tse nang le chelete e ngata ea
Lijo tse nang le Omega 3
Ha ho na tekanyetso ea letsatsi le letsatsi ea omega 3, empa mekhatlo e fapaneng e tlalehile tataiso tabeng ena. Ho ea ka Boto ea Lijo le Phepo ea Setsi sa Bongaka sa U.S., ho ja omega 3 ka letsatsi e lekaneng ke ligrama tse 19 bakeng sa banna ba baholo ba ka holimo ho lilemo tse 1,6 le ligrama tse 1.1 bakeng sa basali.
Mefuta ea omega 3 le bongata ba lijo tse nang le omega 3 haholo ke tse latelang:
- Salmon: 4.0 grams - EPA le DHA
- Mackerel: 3.0 grams - EPA le DHA
- Li-sardine: ligrama tse 2.2 - EPA le DHA
- Anchovy: 1.0 - EPA le DHA
- Peo ea Chia: 4.9 grams - ALA
- Li-walnuts: 2.5 dikgerama - ALA
- Flaxseed: 2.3 dikgerama - ALA
Lijo tse nang le Omega 6
Ho ea ka Boto ea Lijo le Phepo ea Setsi sa Bongaka sa U.S., ho ja omega 6 e lekaneng letsatsi le letsatsi ke ligrama tse 19 bakeng sa banna ba baholo ba lilemo tse 50-17, le ligrama tse 12 bakeng sa basali.
Tekanyo ea omega 100 ho ligrama tse 6 tsa lijo tse latelang ke tse latelang;
- Oli ea soya: 50 dikgerama
- Oli ea poone: 49 dikgerama
- Mayonnaise: 39 dikgerama
- Li-walnuts: 37 dikgerama
- Soneblomo: 34 dikgerama
- Lialmonde: 12 dikgerama
- Cashew: ligrama tse 8
Lijo tse nang le Omega 9
Ha ho khothaletso e lekaneng ea ho noa bakeng sa omega 9, kaha ha ho hlokahale ho e nka lijong. Ka tlase ke palo ea omega 100 ho ligrama tse 9 tsa lijo:
- Oli ea mohloaare: 83 dikgerama
- Botoro ea Cashew: 73 dikgerama
- Oli ea almonde: 70 dikgerama
- Oli ea avocado: 60 dikgerama
- Peanut butter: 47 dikgerama
- Lialmonde: 30 dikgerama
- Cashew: ligrama tse 24
- Li-walnuts: 9 dikgerama
Na ke hloka ho nka li-supplement tsa omega 3-6-9 fatty acids?
Kopantswe li-supplement tsa omega 3-6-9 fatty acids, hangata e fana ka e ’ngoe le e ’ngoe ea li-acid tsena tse mafura ka likaro-karolelano tse kang 2:1:1.
Mafura a joalo a thusa ho eketsa tšebeliso ea mafura a omega 3, a lokelang ho jeoa ho feta lijo.
Kaha batho ba bangata ba se ba ntse ba noa omega 6 e ngata haholo 'me omega-9 e hlahisoa ke' mele, ha ba hloke li-supplement.
Ka hona, 'meleng Omega 3-6-9 fatty acidHo molemo ho leka ho e fumana ho tsoa lijong ho finyella tekanyo ea eona e tsoetseng pele. Sena se ka finyelloa ka mekhoa e kang ho ja bonyane likarolo tse peli tsa tlhapi e mafura ka beke, ho sebelisa oli ea mohloaare ha u pheha lijo le ho apara salate.
Ho feta moo, leka ho fokotsa ho noa ha omega 6 ka ho fokotsa tšebeliso ea hau ea oli e meng ea meroho le lijo tse halikiloeng tse phehiloeng ka oli ea meroho e hloekisitsoeng.
Haeba o sa fumane omega 3 e lekaneng ho tsoa lijong, lijo tse kopaneng tlatsetso ea omega 3-6-9 fatty acidsHo molemo ho nka li-supplement tsa omega 3 ho fapana le
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