Omega 6 fatty acidsLi bohlokoa bakeng sa bophelo bo botle ka kakaretso empa ha li khone ho hlahisoa ke 'mele ka botsona, kahoo li tlameha ho fumanoa lijong.
joalo ka omega 3 omega 6 fatty acids ke li-acid tse bohlokoa tse mafura tseo re ka li fumanang feela lijong le li-supplement. Ho fapana le Omega 9, omega 6Ha ho mohla e hlahisoang 'meleng, empa e bohlokoa bakeng sa boko ka lebaka la ts'ebetso ea eona e hlokahalang bakeng sa khōlo e phetseng hantle le tsoelo-pele.
Polyunsaturated fatty acid (PUFA) e etsa ho fetang feela ho boloka boko bo sebetsa hantle. E boetse e na le molemo bakeng sa letlalo le moriri, e sireletsa bophelo bo botle ba masapo, e laola metabolism 'me e thusa ho boloka tsamaiso ea ho ikatisa e phetse hantle.
Melemo ea Omega 6 Fatty Acids ke Efe?
E thusa ho fokotsa bohloko ba methapo
Patlisiso ke mofuta oa omega 6 fatty acid Liphuputso tse ling li bontša hore ho nka mofuta oa gamma linolenic acid (GLA) likhoeli tse tšeletseng kapa ho feta ho ka fokotsa matšoao a bohloko ba methapo ho batho ba nang le lefu la tsoekere la lefu la tsoekere.
Liphuputso tse peli li hlahlobile GLA le liphello tsa eona 'me li bontšitse liphello tse ntle ho bohloko ba methapo ka mor'a selemo se le seng sa phekolo.
e loantša ho ruruha
Rea tseba hore ho ruruha ho ama bophelo ba rona hampe, ebile ho baka le mafu. Ha e le hantle, maloetse a mangata a sa foleng, a kang kankere, lefu la tsoekere, lefu la pelo, ramatiki le lefu la Alzheimer, ke ho ruruha. Ka hona, ho na le kamano ea bohlokoa lipakeng tsa phepo e nepahetseng le lefu.
Tšebeliso ea mafura a phetseng hantle joalo ka PUFA e na le phello e ntle bophelong bo botle. Omega 3 le omega 6 fatty acidsMafura ana a phetha karolo ea bohlokoa bophelong bo botle le maloetseng.
GLA ke 'mele omega 6 fatty acid e hlokahalangke lelinoleic acidletlalo le hlahisoa. GLA e boetse e na le metabolized ho DGLA, e leng limatlafatsi tse thibelang ho ruruha.
E thusa ho phekola ramatiki ea ramatiki
Oli ea primrose ea mantsiboea e entsoe ka peo e nang le karolo ea 7 lekholong ho ea ho karolo ea 10 lekholong ea GLA. Bopaki ba pele bo bolela hore oli ea mantsiboea ea primrose e ka fokotsa bohloko, ho ruruha le ho satalla hoseng.
Teko ea likhoeli tse tšeletseng e entsoe le bana ba 75 le bacha (lilemo tse 8-18) thutong. Le hoja bongata bo sa arabele ho omega 3 le omega 6 therapy, karolong e ka tlaase ea 26 lekholong, matšoao a ADHD a fokotsehile ka karolo ea 25 lekholong. Ka mor'a likhoeli tse tšeletseng, ho bile le ntlafatso ea karolo ea 47 lekholong ea matšoao.
E theola khatello e phahameng ea mali
Ha e kopantsoe le GLA kapa oli ea tlhapi ea omega 3, matšoao a khatello e phahameng ea mali a fokotseha. Bopaki bo tsoang phuputsong ea banna ba nang le khatello e phahameng ea mali bo fana ka maikutlo a hore GLA e ka thusa ho fokotsa khatello ea mali ho batho ba nkang ligrama tse tšeletseng tsa oli ea blackcurrant. Barupeluoa ba bile le phokotso ea khatello ea mali ea diastolic ha e bapisoa le ba nkang placebo.
Phuputso e ’ngoe e ile ea sheba batho ba neng ba e-ba le mahlaba maotong le ho hlotsa ho bakoang ke ho thibana ha methapo ea bona ea mali. Bafuputsi ba fumane hore ba nkileng oli ea mantsiboea ea primrose ba na le phokotseho ea khatello ea mali ea systolic.
E fokotsa kotsi ea lefu la pelo
American Heart Association e fana ka maikutlo a hore linoleic acid e ka fokotsa kotsi ea lefu la pelo. Ho sebelisa lioli tsa meroho tse nang le li-PUFA tse ngata ho e-na le mafura a mafura ho molemo haholo bakeng sa lefu la pelo ’me mohlomong ho ka thibela lefu la pelo.
Asiti ea linoleic Ke PUFA e ka fumanoang linate le lipeo hammoho le oli ea meroho, empa e sebelise ka hloko 'me u qobe oli ea GMO.
E tšehetsa bophelo bo botle ba masapo
E entsoe ka Southern California le ho American Journal of Clinical Nutrition Liphuputso tse hatisitsoeng li bontša hore PUFAs e ka thusa ho boloka sebopeho sa masapo ha re ntse re tsofala.
Ho banna le basali, ha ho noa mafura a omega 6 le omega 3, masapo le lesapo la mokokotlo li ntlafetse, bophelo ba masapo bo ile ba bolokoa.
Ke Lijo life tse nang le Omega 6?
Omega 6 fatty acidsHo na le mefuta e mengata e fapaneng ea linoleic mme boholo ba eona e tsoa ho oli ea meroho joalo ka linoleic acid. Asiti ea Linoleic e fetoloa ho GLA 'meleng. Ho tloha moo, e arotsoe e le arachidonic acid.
GLA e fumanoa ka oli e ngata ea limela, ho akarelletsa le oli ea mantsiboea ea primrose le oli ea peo ea black currant, 'me e fokotsa ho ruruha. Ha e le hantle, boholo ba GLA e nkiloeng e le tlatsetso e fetoha ntho e bitsoang DGLA, e loantšang ho ruruha.
Limatlafatsi tse itseng 'meleng, ho kenyelletsa le magnesium, zinki, le livithamini C, B3, le B6, lia hlokahala ho khothaletsa phetoho ea GLA ho DGLA. Leha ho le joalo, DGLA ke mafura a mafura a sa tloaelehang haholo a fumanehang ka bongata lihlahisoa tsa liphoofolo.
Omega 6 fatty acids E fumaneha e le tlatsetso, empa kamehla ho molemo ho fumana litlhoko tsa 'mele ho tsoa lijong.
Ho fumana melemo e mengata, ho bohlokoa ho ja oli e tsoang lijong tsa tlhaho, tse sa sebetsoang, le tseo e seng GMO.
Bothata ke, lijo tse tloaelehileng tsa sejoale-joale,ho tloha ho omega-3 fatty acids e na le li-omega 6 fatty acids tse ngata haholo, haholo-holo omega 6 e fumanoa lijong tse se nang bophelo bo botle tse kang liroso tsa salate, li-chips tsa litapole, pizza, pasta, le lijo tse kang nama le boroso.
Ho fapana le moo,Lijo tsa MediterraneanE na le tekanyo e ntle ea omega 3 le omega 6 fatty acids, ke kahoo lijo tsa Mediterranean li tsejoang e le khetho e babatsehang bakeng sa pelo e phetseng hantle.
Boholo omega 6 fatty acid, e jeoang ka oli ea meroho, empa e sa tsamaisoa. Ho ja haholo oli ea meroho kapa linoleic acid ho ka baka ho ruruha le ho baka lefu la pelo, kankere, asthma, ramatiki le khatello ea maikutlo. omega 6 fatty acids ha ea lokela ho jeoa ho feta tekano.
Ho tlameha ho be le ho leka-lekana lipakeng tsa li-acids tsa bohlokoa tsa omega 6 le omega 3s. Karolelano e khothaletsoang e ka ba 2:1 omega-6 ho omega-3.
Omega 6s e fumaneha habonolo lijong, ka hona, li-supplement hangata ha li hlokahale; ka sena, omega 6 fatty acidsli fumaneha ka oli e matlafatsang e nang le linoleic acid le GLA. Hangata e bitsoa blue-green algaespirulina E boetse e na le GLA.
mona omega 6 fatty acidsMona ke lethathamo la mefuta e fapaneng ea thyme le lijo tseo u ka li fumanang ho tsona:
Linoleic acid
Oli ea soya, oli ea poone, oli ea safflower, oli ea soneblomo, oli ea peanut, oli ea cottonseed, oli ea bran ea raese
Asiti ea arachidonic
Peanut butter, nama, mahe, lihlahisoa tsa lebese
GLA
Peo ea Hemp, spirulina, oli ea mantsiboea ea primrose (karolo ea 7 lekholong ho isa ho karolo ea 10 lekholong ea GLA), oli ea borage (karolo ea 18 ho ea ho karolo ea 26 lekholong ea GLA), oli ea peō ea black currant (karolo ea 15 ho ea ho karolo ea 20 lekholong ea GLA)
Na Omega 6 e Kotsi?
Eczema,psoriasisbatho ba nang le maemo a itseng, joalo ka ramatiki, lefu la tsoekere kapa bonolo ba matsoele, tlatsetso ea omega 6 e lokela ho buisana le ngaka pele e e nka.
Tse ling tse kang GLA omega 6 fatty acidse ka eketsa kapa ea fokotsa litlamorao tsa lithethefatsi tse ling.
Ho phaella moo, e ngata haholo ho ja omega 6 le ho se je omega 3 e lekaneng ho ka senya tekanyo ea mafura a acid, e nang le liphello tse ngata tse mpe. Kahoo e-ba hlokolosi ho boloka ho leka-lekana.
Ho na le eng ho Omega 6? Lijo tse nang le Omega 6
Omega 6 fatty acids Ke e 'ngoe ea likarolo tsa bohlokoa tsa phepo e nepahetseng. E fumanoa lijong tse ngata tse matlafatsang tse kang linate, lipeo le oli ea meroho. E lokela ho jeoa ka mokhoa o leka-lekaneng bakeng sa bophelo bo botle ka kakaretso.
Tlhokahalo ea Omega 6 ke efe?
Omega 6 fatty acidske mafura a polyunsaturated a fumanehang lijong tse fapaneng.
Asiti ea linoleic Ke e 'ngoe ea mefuta e tloaelehileng haholo. Mefuta e meng e kenyelletsa arachidonic acid le gamma-linolenic acid.
Li nkoa e le li-acid tse bohlokoa tsa mafura hobane ’mele o ne o li hloka hore li sebetse hantle, empa ’mele o sitoa ho li hlahisa ka booona. Ke hore, u hloka ho e fumana lijong.
Ho latela Academy of Nutrition and Dietetics, banna le basali ba lilemo tse 19 ho isa ho tse 50 ba hloka ligrama tse 12 le ligrama tse 17 tsa omega 6 fatty acids ka letsatsi.
Ka tlase ke linoleic acid content bakeng sa ho sebeletsa. omega 6 fatty acids Lenane la lijo tse nonneng ke lena. Kopa "Ke lijo life tse nang le omega 6?? " karabo ea potso…
Omega 6 e Fumaneha Lijong life?
Walnut
WalnutKe nate e nang le phepo e ntle e nang le limatlafatsi tsa bohlokoa joalo ka fiber le liminerale, ho kenyeletsoa manganese, koporo, phosphorus le magnesium.
Lintho tse nang le asiti ea linoleic: 100 mg ka ligrama tse 38.100.
Oli ea safflower
Oli ea Safflower ke oli e phehang e ntšitsoeng peōng ea semela sa safflower.
Joalo ka lioli tse ling tsa meroho, oli ea safflower e na le mafura a mangata a monounsaturated, mofuta oa asiti e mafura e ka thusang ho ntlafatsa bophelo bo botle ba pelo.
Lintho tse nang le asiti ea linoleic: 100 mg ka ligrama tse 12.700.
Peo ea hanf
Peo ea hanf, cannabis sativa Ke peo ea semela sa cannabis, se tsejoang hape e le cannabis.
Ntle le ho tlala mafura a bophelo bo botle ba pelo, ke mohloli o motle oa protheine, vithamine E, phosphorus le potasiamo.
Lintho tse nang le asiti ea linoleic: 100 mg ka ligrama tse 27.500.
Sonobolomo
Sonobolomo E phahame haholo ka divithamine le diminerale tsa bohlokwa, ho kenyeletswa vithamine E le selenium, tseo ka bobedi di sebetsang e le antioxidants tse sireletsang kgahlanong le tshenyo ya disele, ho ruruha le mafu a sa foleng.
Lintho tse nang le asiti ea linoleic: 100 mg ka ligrama tse 37.400.
Peanut butter
Peanut butter E entsoe ka matokomane a halikiloeng. E na le mafura a phetseng hantle le protheine, 'me e na le limatlafatsi tsa bohlokoa tse kang niacin, manganese, vithamine E le magnesium.
Lintho tse nang le asiti ea linoleic: 100 mg ka ligrama tse 12.300.
oli ea avocado
oli ea avocadoke oli e jeoang e hlahisoang ka makhasi a avocado.
Ntle le ho ba le li-antioxidants tse ngata, lithuto tsa liphoofolo li fumane hore oli ea avocado e ka ntlafatsa bophelo ba pelo ka ho fokotsa k'holeseterole le triglyceride.
Lintho tse nang le asiti ea linoleic: 100 mg ka ligrama tse 12.530.
lehe
leheE fana ka limatlafatsi tse 'maloa tsa bohlokoa tse kang protheine, selenium le riboflavin.
Lintho tse nang le asiti ea linoleic: 100 mg ka ligrama tse 1.188.
Almond
AlmondKe mohloli o babatsehang oa protheine le fiber, hammoho le vithamine E, manganese le magnesium.
Lintho tse nang le asiti ea linoleic: 100 mg ka ligrama tse 12.320.
li-cashews
li-cashewsE na le limatlafatsi tse ngata tse kang koporo, magnesium le phosphorus.
Lintho tse nang le asiti ea linoleic: 100 mg ka ligrama tse 7.780.
Ka hoo;
Omega 6 fatty acidsKe acid e mafura ea bohlokoa eo re tlamehang ho e fumana lijong le litlatsetso hobane 'mele ea rona ha e e hlahise ka bo eona.
Omega 6E thusa ho fokotsa bohloko ba methapo, ho loantša ho ruruha, ho phekola ramatiki, ho fokotsa matšoao a ADHD, ho theola khatello e phahameng ea mali, ho fokotsa kotsi ea lefu la pelo, le ho tšehetsa bophelo bo botle ba masapo.
Lijo tse nang le Omega 6Tse ling tsa tsona ke safflower, peo ea morara, oli ea soneblomo, oli ea poppy, oli ea poone, oli ea walnut, oli ea cottonseed, oli ea soya le oli ea sesame.
Ho boloka boholo bo leka-lekana omega 6 'me ho bohlokoa ho boloka tlaleho ea ho noa ha omega 3.
