Umxholo wenqaku
Omega 6 fatty acidsIbalulekile kwimpilo jikelele kodwa kufuneka ifunyanwe ekutyeni njengoko ingenako ukuveliswa ngumzimba ngokwawo.
njenge omega 3 omega 6 fatty acids Ezi zi-asidi ezinamafutha abalulekileyo esinokuzifumana kuphela ngokutya kunye nezongezelelo. Ngokungafaniyo ne-Omega 9, omega 6Ayiveliswanga kwaphela emzimbeni, kodwa ibaluleke kakhulu kwingqondo ngenxa yomsebenzi wayo ofunekayo ekukhuleni okunempilo kunye nophuhliso.
I-Polyunsaturated fatty acid (PUFA) yenza okungakumbi kunokugcina ingqondo isebenza rhoqo. Ukongezelela, kunenzuzo kwesikhumba kunye neenwele, igcina impilo yamathambo, ilawula imetabolism kwaye inceda ukugcina inkqubo yokuzala isempilweni.
Ziziphi iiNzuzo zeOmega 6 Fatty Acids?
Inceda ukunciphisa intlungu ye-nerve
Uphando luhlobo omega 6 fatty acid Uphononongo lubonisa ukuba ukuthatha i-gamma linolenic acid (GLA), uhlobo lwesifo seswekile, iinyanga ezintandathu okanye ngaphezulu kunokunciphisa iimpawu zentlungu yemithambo-luvo kubantu abane-neuropathy yeswekile.
Izifundo ezibini zivavanye i-GLA kunye nemiphumo yayo kwaye yabonisa iziphumo ezilungileyo kwiintlungu ze-nerve emva konyaka wonyango.
ulwa nokudumba
Siyazi ukuba ukuvuvukala kuchaphazela kakubi impilo yethu kwaye kunokubangela izifo. Enyanisweni, uninzi lwezifo ezinganyangekiyo, ezinjengomhlaza, isifo seswekile, isifo sentliziyo, isifo samathambo, nesifo sika-Alzheimer, ziyadumba. Ngoko ke, kukho unxibelelwano olubalulekileyo phakathi kwesondlo kunye nesifo.
Ukusetyenziswa kwamafutha anempilo afana ne-PUFA kunefuthe elihle kwimpilo. Omega 3 kunye omega 6 fatty acidsEzi oyile zidlala indima ebalulekileyo kwimpilo nakwizifo.
I-GLA yinto efumaneka emzimbeni i-omega 6 eyimfuneko enamafutha acidyi kwaye linoleic acidIveliswa eluswini. I-GLA iphinda isetyenziswe kwi-DGLA, isondlo esichasayo.
Inceda ukunyanga isifo samathambo
Ioli ye-Evening primrose yenziwe ngembewu equlethe i-7 ekhulwini ukuya kwi-10 ekhulwini ye-GLA. Ubungqina bokuqala bubonisa ukuba ioli ye-primrose yangokuhlwa inokunciphisa intlungu, ukuqunjelwa, kunye nokuqina kwasekuseni.
Inceda ukunciphisa iimpawu ze-ADHD
Uphononongo olwenziwe eSweden, Ukunqongophala kwengxaki yokungasebenzi kakuhle (ADHD) Omega 3 kunye omega 6 fatty acidsivavanye imiphumo .
Kuphononongo, abantwana abangama-75 kunye nolutsha (abaneminyaka eyi-8-18) bavavanywa iinyanga ezintandathu. Nangona uninzi aluzange luphendule kwi-omega 3 kunye ne-omega 6 unyango, kwiqela elincinane le-26 ekhulwini, iimpawu ze-ADHD zancitshiswa ngama-25 ekhulwini. Emva kweenyanga ezintandathu, kwakukho ukuphuculwa kweepesenti ze-47 kwiimpawu.
Yehlisa uxinzelelo lwegazi oluphezulu
Xa idityaniswe ne-GLA okanye i-omega 3 ioli yeentlanzi, iimpawu zoxinzelelo lwegazi ziyancipha. Ubungqina obuvela kwelinye uphando lwamadoda anexinzelelo lwegazi oluphezulu lubonisa ukuba i-GLA inokunceda ukunciphisa uxinzelelo lwegazi kubantu abathatha iigram ezintandathu zeoli ye-blackcurrant. Izifundo zibe nokuncipha koxinzelelo lwegazi lwe-diastolic xa kuthelekiswa nezo zithatha i-placebo.
Olunye uphononongo lujonge abantu abaneentlungu zomlenze kunye nokuqhwalela ngamaxesha athile okubangelwa kukuvaleka kwemithambo yegazi. Abaphandi bafumanisa ukuba abo bathatha ioyile yeprimrose yangokuhlwa babenokuncipha koxinzelelo lwegazi lwe-systolic.
Yehlisa umngcipheko wesifo sentliziyo
I-American Heart Association ibonisa ukuba i-linoleic acid inokunciphisa umngcipheko we-coronary heart disease. Ukutya ii-oyile zemifuno ezityebileyo kwii-PUFA endaweni yamafutha ahluthayo kuluncedo kakhulu kwaye kunokuthintela isifo sentliziyo.
I-Linoleic acid yiPUFA efumaneka kwiindongomane kunye nembewu kunye neoyile yemifuno, kodwa sebenzisa ngononophelo kwaye uphephe ioyile zeGMO.
Ixhasa impilo yamathambo
Yenziwe eSouthern California kwiAmerican Journal of Clinical Nutrition Izifundo ezipapashiweyo zibonisa ukuba i-PUFAs inokunceda ukugcina ukubunjwa kwamathambo njengoko sikhula.
Kuzo zombini amadoda kunye nabasetyhini, xa uthatha i-omega 6 kunye ne-omega 3 amafutha, ithambo kunye nethambo lomqolo liphuculwe kwaye impilo yethambo yagcinwa.
Kukuphi ukutya okuqulathe iOmega 6?
Omega 6 fatty acidsKukho iintlobo ezininzi ezahlukeneyo ze-, kwaye ezininzi zivela kwioli yemifuno, njenge-linoleic acid. I-Linoleic acid iguqulwa ibe yi-GLA emzimbeni. Ukusuka apho, iqhekeza njenge-arachidonic acid.
I-GLA ifumaneka kwiioli ezininzi ezisekelwe kwizityalo, kubandakanywa ioli ye-primrose yangokuhlwa kunye neoli yembewu ye-currant emnyama, kwaye iyanciphisa ukuvuvukala. Enyanisweni, ininzi ye-GLA ethathwa njengesongezelelo ijika ibe yinto ebizwa ngokuba yi-DGLA, elwa nokudumba.
Izondlo ezithile emzimbeni, kuquka i-magnesium, i-zinc, kunye nevithamini C, B3, kunye ne-B6, zibalulekile ekukhuthazeni ukuguqulwa kwe-GLA kwi-DGLA. Nangona kunjalo, i-DGLA yi-acid enqabileyo kakhulu enamafutha afunyenwe kwimilinganiselo yokulandelela kwiimveliso zezilwanyana.
Omega 6 fatty acids Iyafumaneka njengesongezelelo, kodwa ihlala ilungile ukuba umzimba ufumane oko ukufunayo ekutyeni.
Ukufumana eyona nzuzo ininzi, kubalulekile ukuba utye amafutha asuka kukutya kwendalo, okungacutshungulwayo, okungeyo-GMO.
Ingxaki kukuba ukutya okuqhelekileyo kwale mihla, ukusuka kwi-omega-3 fatty acids Iqulethe okuninzi okunamafutha e-omega 6 acids, ngakumbi i-omega 6 yokunxitywa kwesaladi, ukutya okungenampilo okufana neechips zetapile, ipizza, ipasta kunye nokutya okunje ngenyama egayiweyo kunye neesoseji.
Okuphikisanayo, Ukutya kweMediteraInokulingana okunempilo phakathi kwe-omega 3 kunye ne-omega 6 fatty acids, yiyo loo nto ukutya kwendlela yaseMeditera kwaziwa njengeyona ndlela ibalaseleyo yentliziyo esempilweni.
Uninzi omega 6 fatty acid, isetyenziswe kwioli yemifuno, kodwa ingathuthwanga. Izixa ezigqithisileyo zeoli yemifuno okanye i-linoleic acids inokubangela ukuvuvukala kwaye ibangele isifo senhliziyo, umhlaza, i-asthma, i-arthritis kunye nokudakumba. omega 6 fatty acids Akufunekanga isetyenziswe kakhulu.
Kufuneka kubekho ukulingana phakathi kwee-acids ezibalulekileyo ze-omega 6 kunye ne-omega 3s. Umlinganiselo ocetyiswayo ujikeleze i-2: 1 i-omega-6 ukuya kwi-omega-3.
Kulula kakhulu ukufumana i-omega 6s ekutyeni, ngoko ke izongezo azidli ngokuba yimfuneko; ngale nto, omega 6 fatty acidsifumaneka kwii-oyile zokuncedisa eziqulethe zombini i-linoleic acid kunye ne-GLA. Idla ngokubizwa ngokuba yi-blue-green algae spirulina Ikwanayo ne-GLA.
Isicelo omega 6 fatty acidsNalu uluhlu lweendidi ezahlukeneyo kunye nokutya onokukufumana kuzo:
I-Linoleic Acid
I-oyile yesoya, ioli yombona, ioli yesafflower, ioli kajongilanga, ioli yamandongomane, ioli yekotoni, ioli yebran yerayisi
I-Arachidonic Acid
Ioli yamandongomane, inyama, amaqanda, iimveliso zobisi
GLA
Imbewu ye-Hemp, i-spirulina, ioli ye-primrose yangokuhlwa (i-7 ekhulwini ukuya kwi-10 ekhulwini ye-GLA), ioli ye-borage (i-18 ekhulwini ukuya kwi-26 ekhulwini ye-GLA), i-oyile yembewu ye-currant emnyama (i-15 ekhulwini ukuya kwi-20 ekhulwini ye-GLA)
Ngaba i-Omega 6 iyingozi?
Eczema, Psoriasisabantu abaneemeko ezithile ezifana nesifo samathambo, isifo seswekile okanye ukuthamba kwebele, nayiphi na omega 6 isongezelelo kufuneka udibane nogqirha ngaphambi kokuyithatha.
abanye bathanda i-GLA omega 6 fatty acidsanokunyusa okanye anciphise iziphumo zamanye amayeza.
Ukongeza, kakhulu ukutya omega 6 kunye nokungadli ngokwaneleyo i-omega 3 kunokuphazamisa ibhalansi ye-asidi enamafutha, enemiphumo emibi emininzi. Ngoko qaphela ukugcina ibhalansi.
Yintoni ene-Omega 6? Ukutya okuqulathe iOmega 6
Omega 6 fatty acids Yenye yezinto eziphambili zokutya okunempilo. Ifumaneka kukutya okuninzi okunesondlo okunjengamandongomane, imbewu kunye neoli yemifuno. Kwimpilo jikelele, kuyimfuneko ukuyidla ngokulinganisela.
Ingakanani i-Omega 6 efunekayo?
Omega 6 fatty acidsngamafutha e-polyunsaturated afumaneka kwiindidi zokutya.
I-Linoleic acid Yenye yeefom eziqhelekileyo. Ezinye iintlobo ziquka i-arachidonic acid kunye ne-gamma-linolenic acid.
Zibhekwa njengee-asidi ezinamafutha ayimfuneko kuba ziyafuneka ukuze umzimba usebenze ngokufanelekileyo, kodwa umzimba awukwazi ukuzivelisa ngokwawo. Ngoko ke, kuyimfuneko ukuyifumana ekutyeni.
Ngokutsho kwe-Academy of Nutrition and Dietetics, abafazi kunye namadoda aneminyaka eyi-19 ukuya kwi-50 badinga malunga ne-12 grams kunye ne-17 grams ye-omega 6 fatty acids ngosuku.
Ngezantsi ngumxholo we-linoleic acid ngokukhonza: omega 6 fatty acids Uluhlu lokutya okutyebileyo ngezondlo lunikezelwa. Emsebenzini "Kokuphi ukutya okuneomega 6?? " impendulo kumbuzo...
Kokuphi Ukutya Efumaneka KwiOmega 6?
Walnut
WalnutYinto enomsoco egcwele izondlo ezibalulekileyo ezifana nefiber kunye neemaminerali, kuquka i-manganese, ithusi, i-phosphorus kunye ne-magnesium.
Umxholo weLinoleic acid: 100 mg nganye 38.100 grams.
Ioli yeSafflower
Ioli ye-Safflower yioli yokupheka ekhutshwe kwimbewu yesityalo se-safflower.
Njengezinye ioyile zemifuno, ioli ye-safflower iphezulu kwi-monounsaturated fat, uhlobo lwe-fatty acid enokunceda ukuphucula impilo yentliziyo.
Umxholo weLinoleic acid: 100 mg nganye 12.700 grams.
Imbewu ye-cannabis
Imbewu ye-cannabis, i-cannabis sativa Yimbewu yesityalo se-cannabis, ekwaziwa njenge-hemp.
Ukongeza kokugcwala ngamafutha anentliziyo, ngumthombo omkhulu weprotheyini, ivithamin E, iphosphorus kunye nepotassium.
Umxholo weLinoleic acid: 100 mg nganye 27.500 grams.
Ujongilanga
Ujongilanga Iphezulu kakhulu kwiivithamini kunye neeminerali ezibalulekileyo, kuquka i-vitamin E kunye ne-selenium, zombini ezisebenza njenge-antioxidants ezikhusela umonakalo weseli, ukuvuvukala, kunye nesifo esingapheliyo.
Umxholo weLinoleic acid: 100 mg nganye 37.400 grams.
Ipeanut butter
Ipeanut butter Yenziwe ngamandongomane agcadiweyo. Ityebile ngamafutha anempilo kunye neprotheyini kwaye ilayishwe ngezakhamzimba ezibalulekileyo ezifana ne-niacin, i-manganese, i-vitamin E kunye ne-magnesium.
Umxholo weLinoleic acid: 100 mg nganye 12.300 grams.
ioli yeeavokhado
ioli yeeavokhadoyioyile yokupheka eveliswa kwipulp yeavokhado.
Ukongeza kokuphezulu kwi-antioxidants, izifundo zezilwanyana zifumene ukuba ioli ye-avocado inokuphucula impilo yentliziyo ngokunciphisa i-cholesterol kunye namanqanaba e-triglyceride.
Umxholo weLinoleic acid: 100 mg nganye 12.530 grams.
iqanda
iqandaInika inani lezondlo ezibalulekileyo ezifana neprotheyini, i-selenium kunye ne-riboflavin.
Umxholo weLinoleic acid: 100 mg nganye 1.188 grams.
Iamangile
IamangileNgumthombo obalaseleyo weprotheyini kunye nefiber, kunye ne-vitamin E, i-manganese kunye ne-magnesium.
Umxholo weLinoleic acid: 100 mg nganye 12.320 grams.
iicashews
iicashewsIsityebi kwii-micronutrients ezifana nobhedu, i-magnesium kunye ne-phosphorus.
Umxholo weLinoleic acid: 100 mg nganye 7.780 grams.
Ngenxa yoko;
Omega 6 fatty acidsYi-asidi enamafutha ayimfuneko ekufuneka siyifumene ekutyeni nakwizongezo kuba umzimba wethu awuzivelisi ngokwawo.
Omega 6, inceda ukunciphisa intlungu ye-nerve, ukulwa nokuvuvukala, ukuphatha isifo samathambo, ukunciphisa iimpawu ze-ADHD, ukunciphisa uxinzelelo lwegazi, ukunciphisa umngcipheko wokuhlaselwa yintliziyo, kunye nokuxhasa impilo yamathambo.
Ukutya okuneOmega 6Ezinye zeoyile yi-safflower, imbewu yomdiliya, ioli yejongilanga, ioli yepoppy, ioli yombona, ioli yewalnut, ioli yekotoni, ioyile yesoya kunye neoyile yesesame.
Ukugcina amathuba alinganayo omega 6 Kubalulekile ukujonga ukutya kwakho kwe-omega 3.
Amanqaku ekufanele uwafunde
