Yiziphi I-Omega 3-6-9 Fatty Acids, Zilungele Yini, Ziyini Izinzuzo?

I-Omega 3-6-9 fatty acidskungamafutha abalulekile okumele atholakale ekudleni. Ngayinye inezinzuzo zayo ngomzimba. Inani elifanele lezakhamzimba ukuthola i-omega 3-6-9 fatty acidsKubalulekile ukugcina ibhalansi ye-fatty acid. Uma kwenzeka ukungalingani, ezinye izifo ezingapheli zingenzeka. 

manje i-omega 3-6-9 fatty acidsAke sibheke izinzuzo.

Yiziphi izinzuzo ze-omega 3-6-9 fatty acids?

Ayini ama-omega 3 fatty acids?

I-Omega 3-6-9 fatty acidsokukodwa kwe i-omega 3 fatty acidsamafutha e-polyunsaturated. Kuwuhlobo lwamafutha umzimba ongeke ukwazi ukuwenza.

Lawa mafutha abizwa ngokuthi “amafutha abalulekile” ngoba umzimba womuntu awukwazi ukukhiqiza i-omega 3s. Lokhu kusho ukuthi amafutha e-omega 3 kumele atholakale ekudleni.

I-World Health Organization (WHO) incoma ukudla izinhlanzi ezinamafutha ane-omega 3, ecebile nge-EPA ne-DHA, okungenani ukudla okubili ngesonto.

Kunezinhlobo eziningi zamafutha e-omega 3 ahlukene ngesimo sawo samakhemikhali nosayizi. Okuthathu okuvame kakhulu kulawa:

• I-Eicosapentaenoic acid (EPA)

• I-Docosahexaenoic acid(DHA)

• I-Alpha-linolenic acid (ALA)

Yiziphi izinzuzo ze-omega 3 fatty acids?

• I-Omega 3 fatty acids inyusa i-cholesterol enhle. Yehlisa i-triglyceride, umfutho wegazi kanye nokwakheka kwama-arterial plaque.
• Lawa mafutha anenzuzo anenzuzo yokucindezeleka, i-schizophrenia kanye i-bipolar disorder kunciphisa izimpawu.
• Amafutha e-Omega 3 adlala indima ebalulekile ekunciphiseni isisindo nasekulawuleni isisindo. Kuyasiza ukunciphisa ukuzungeza okhalweni.
• Ukudla amafutha e-omega 3 ekudleni kunciphisa amafutha esibindi.
• Idlala indima ebalulekile ekukhuleni kobuchopho bezingane.
• Amafutha e-Omega 3 alwa nokuvuvukala. Ngamanye amazwi, kunciphisa ukuvuvukala okungenzeka ngenxa yezifo ezingapheli.
• Kunqunywe ukuthi abantu abadla izinhlanzi eziqukethe amazinga aphezulu alawa mafutha banenkumbulo eqinile ekugugeni.
• Abantu abadla kakhulu i-omega 3 bane-mineral density enhle.
• Kuyasiza ukwehlisa izimpawu zesifuba somoya, ikakhulukazi esemncane.

Ayini ama-omega 6 fatty acids?

I-Omega 3-6-9 fatty acidsokwesibili kwe i-omega 6 fatty acidskuyinto Njenge-omega 3, ingamafutha e-polyunsaturated. Umehluko kuphela ukuthi ukuphela kwe-omega ye-fatty acid molecule ye-double bond yokugcina amakhabhoni ayisithupha.

I-Omega 6 fatty acids nayo ibalulekile emzimbeni. Ngakho-ke, kufanele kutholakale ekudleni. Lawa mafutha ngokuyinhloko asetshenziselwa amandla. Amafutha e-omega 6 avame kakhulu i-arachidonic acid (ARA).

Njenge-EPA, i-ARA isetshenziselwa ukukhiqiza ama-eicosanoid. Kodwa-ke, ama-eicosanoid akhiqizwa yi-ARA kulula ukubangela ukuvuvukala. Uma zikhiqizwa kakhulu, zandisa ingozi yezifo ezivuthayo.

Amafutha e-Omega 6 angamafutha abalulekile ngempela. Isilinganiso se-omega 6 kuya ku-omega 3 fatty acids ekudleni kufanele sibe ngu-4:1 noma ngaphansi.

Ukuthola amanani alungile e-omega 6 kubalulekile. Nokho, ngenxa yokwanda kokusetshenziswa kwamafutha emifino njengemajarini emhlabeni wanamuhla, ukusetshenziswa kwe-omega 6 kunyukile, futhi lesi silinganiso sishintshile phakathi kuka-10:1 no-50:1. Lokhu kubangela ukuvuvukala emzimbeni kanye nezifo ezibangelwa ukuvuvukala. 

Yiziphi izinzuzo ze-omega 6 fatty acids?

• I-Omega 6 fatty acids inenzuzo ekwehliseni izimpawu zezifo ezithile ezingamahlalakhona.
• Inciphisa kakhulu izimpawu ze-rheumatoid arthritis.
• I-Conjugated linoleic acid (CLA) Iwuhlobo lwe-omega 6 fatty acid, enezinzuzo ezibalulekile zezempilo. I-CLA yehlisa isisindo samafutha.

Ayini ama-omega 9 fatty acids?

I-Omega 3-6-9 fatty acidsokokugcina kwe i-omega 9 fatty acidskuyinto Amafutha e-monounsaturated anezibopho ezimbili kuphela. Ukuphela kwe-omega ye-fatty acid molecule inamakhabhoni angu-9. I-Oleic acid Kuyinto evame kakhulu i-omega 9 fatty acid.

Asikho isidingo sokuthatha amafutha e-omega 9 ngaphandle ngoba angakhiqizwa ngumzimba. Eqinisweni, amafutha e-omega 9 aphakathi kwamafutha amaningi kumaseli amaningi omzimba.

Nokho, ukudla ukudla okunothe nge-omega 9 esikhundleni sezinye izinhlobo zamafutha kunezinzuzo eziningi zezempilo.

Yiziphi izinzuzo ze-omega 9 fatty acids?

• Yehlisa i-cholesterol embi.
• Yandisa ukuzwela kwe-insulin. 
• Kunciphisa ukuvuvukala.

Yikuphi ukudla okutholakala kukho i-omega 3-6-9?

I-Omega 3-6-9 fatty acidsUkudla okuqukethe amanani aphezulu

Ukudla okune-Omega 3

Alikho izinga le-omega 3 yansuku zonke, kodwa izinhlangano ezihlukahlukene zibike umhlahlandlela ngale ndaba. Ngokwe-Food and Nutrition Board ye-U.S. Institute of Medicine, ukudla okwanele nsuku zonke kwe-omega 3 kungamagremu angu-19 kwabesilisa abadala abangaphezu kweminyaka engu-1,6 ubudala kanye namagremu angu-1.1 kwabesifazane.

Izinhlobo ze-omega 3 namanani okudla okune-omega 3 kakhulu yilezi ezilandelayo:

• I-Salmon: 4.0 amagremu - i-EPA ne-DHA
• I-Mackerel: 3.0 amagremu - i-EPA ne-DHA
• Amasardine: 2.2 amagremu - EPA kanye ne-DHA
• I-Anchovy: 1.0 - EPA ne-DHA
• Imbewu ye-Chia: 4.9 amagremu - i-ALA
• Amantongomane: 2.5 amagremu - ALA
• Imbewu yefilakisi: 2.3 amagremu - ALA

Ukudla okune-Omega 6

Ngokwe-Food and Nutrition Board ye-U.S. Institute of Medicine, ukudla okwanele nsuku zonke kwe-omega 6 ngamagremu angu-19 kwabesilisa abadala abaneminyaka engu-50-17 ubudala, kanye namagremu angu-12 kwabesifazane.

Amanani e-omega 100 kumagremu ayi-6 okudla okulandelayo ami kanje;

• Amafutha kabhontshisi wesoya: 50 amagremu
• Amafutha ommbila: 49 amagremu
• Imayonnaise: 39 amagremu
• Ama-Walnuts: 37 amagremu
• Ubhekilanga: 34 amagremu
• Ama-alimondi: 12 amagremu
• I-cashew: 8 amagremu

Ukudla okune-Omega 9

Asikho izincomo ezanele zokuthatha i-omega 9, njengoba asikho isidingo sokuyithatha ekudleni. Ngezansi amanani e-omega 100 kumagremu ayi-9 okudla:

• Amafutha omnqumo: 83 amagremu
• Ibhotela le-cashew: 73 amagremu
• Amafutha e-almond: 70 amagremu
• Amafutha kakotapheya: 60 amagremu
• Ibhotela lamantongomane: 47 amagremu
• Ama-alimondi: 30 amagremu
• I-cashew: 24 amagremu
• Ama-Walnuts: 9 amagremu

Ngabe ngidinga ukuthatha i-omega 3-6-9 fatty acids supplements?

Kuhlanganisiwe i-omega 3-6-9 fatty acids supplements, ngokuvamile inikeza ngayinye yalawa ma-acid anamafutha ngezilinganiso ezinjengo-2:1:1.

Amafutha anjalo asiza ukwandisa ukuthathwa kwamafutha e-omega 3, okufanele adliwe ngaphezu kokudla.

Njengoba abantu abaningi sebevele bedla i-omega 6 eningi kanye ne-omega-9 ekhiqizwa umzimba, abadingi izithasiselo.

Ngakho-ke, emzimbeni i-omega 3-6-9 fatty acidKungcono ukuzama ukukuthola ekudleni ukuze uzuze ibhalansi yayo ephakeme. Lokhu kungafezwa ngemikhuba efana nokudla okungenani okubili kwezinhlanzi ezinamafutha ngesonto, ukusebenzisa amafutha omnqumo lapho upheka ukudla kanye nanjengokugqoka isaladi.

Ngaphezu kwalokho, zama ukunciphisa ukudla kwakho kwe-omega 6 ngokunciphisa ukusetshenziswa kwakho kwamanye amafutha emifino nokudla okuthosiwe okuphekwe ngamafutha emifino acolisisiwe.

Uma ungatholi i-omega 3 eyanele ekudleni, ukudla okuhlanganisiwe ukwengezwa kwe-omega 3-6-9 fatty acidsKuyinzuzo ukuthatha izithasiselo ze-omega 3 kunokuba

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