Okuqukethwe kwe-athikili
I-Omega 6 fatty acidsZibalulekile empilweni jikelele kodwa azikwazi ukukhiqizwa ngumzimba ngokwazo, ngakho-ke kufanele zitholakale ekudleni.
njenge omega 3 i-omega 6 fatty acids ama-fatty acids abalulekile esingawathola kuphela ekudleni nasezithasiselweni. Ngokungafani ne-Omega 9, i-omega i-6Ayikaze ikhiqizwe emzimbeni, kodwa ibalulekile ebuchosheni ngenxa yomsebenzi wayo odingekayo ekukhuleni okunempilo nokuthuthuka.
I-Polyunsaturated fatty acid (PUFA) yenza okungaphezu kokugcina ubuchopho busebenza kahle. Iyazuzisa futhi isikhumba nezinwele, ivikela impilo yamathambo, ilawula i-metabolism futhi isiza ukugcina isimiso sokuzala sinempilo.
Yiziphi Izinzuzo ze-Omega 6 Fatty Acids?
Isiza ukunciphisa ubuhlungu bezinzwa
Ucwaningo luwuhlobo i-omega 6 fatty acid Olunye ucwaningo lubonisa ukuthi ukuthatha uhlobo lwe-gamma linolenic acid (GLA) izinyanga eziyisithupha noma ngaphezulu kunganciphisa izimpawu zobuhlungu bezinzwa kubantu abane-neuropathy yesifo sikashukela.
Ucwaningo olubili luye lwahlola i-GLA nemiphumela yayo futhi lubonise imiphumela emihle ebuhlungu bezinzwa ngemva konyaka owodwa wokwelashwa.
ilwa nokuvuvukala
Siyazi ukuthi ukuvuvukala kuyithinta kabi impilo yethu, futhi kubangela ngisho nesifo. Eqinisweni, izifo eziningi ezingalapheki, njengomdlavuza, isifo sikashukela, isifo senhliziyo, isifo sokuqaqamba kwamalunga, nesifo i-Alzheimer, ziyavuvukala. Ngakho-ke, kukhona ukuxhumana okubalulekile phakathi komsoco kanye nesifo.
Ukusetshenziswa kwamafutha anempilo njengama-PUFA kunomphumela omuhle empilweni. Omega 3 futhi i-omega 6 fatty acidsLa mafutha adlala indima ebalulekile empilweni nasezifweni.
I-GLA ingumzimba i-omega 6 ebalulekile yamafutha acidyiko futhi i-linoleic acidisikhumba sikhiqizwa. I-GLA iphinde isetshenziswe ku-DGLA, okuyisakhi esilwa nokuvuvukala.
Isiza ukwelapha isifo samathambo
Amafutha e-primrose yakusihlwa enziwe ngembewu equkethe amaphesenti angu-7 kuya kwangu-10 e-GLA. Ubufakazi bokuqala buthi amafutha e-primrose yakusihlwa anganciphisa ubuhlungu, ukuvuvukala, nokuqina kwasekuseni.
Isiza ukunciphisa izimpawu ze-ADHD
Ucwaningo olwenziwe eSweden I-Attention Deficit Hyperactivity Disorder (ADHD) abantu abane-omega 3 kanye i-omega 6 fatty acidsihlole imiphumela ye
Ukuhlolwa kwezinyanga eziyisithupha kwenziwa nezingane ezingu-75 kanye nentsha (iminyaka engu-8-18 ubudala) ocwaningweni. Nakuba iningi lingasabelanga ekwelashweni kwe-omega 3 ne-omega 6, kusethi engaphansi yamaphesenti angama-26, izimpawu ze-ADHD zehliswa ngamaphesenti angama-25. Ngemva kwezinyanga eziyisithupha, kwaba nokuthuthukiswa kwamaphesenti angu-47 ezimpawu.
Yehlisa umfutho wegazi ophezulu
Uma kuhlanganiswe ne-GLA noma i-omega 3 amafutha ezinhlanzi, izimpawu zomfutho wegazi ophakeme ziyancipha. Ubufakazi obuvela ocwaningweni lwabesilisa abadinga umfutho wegazi ophakeme bubonisa ukuthi i-GLA ingasiza ekunciphiseni umfutho wegazi ophakeme kubantu abathatha amagremu ayisithupha kawoyela we-blackcurrant. Izifundo zibe nokwehla komfutho wegazi we-diastolic uma kuqhathaniswa nalabo abathatha i-placebo.
Olunye ucwaningo lwalubheka abantu ababenezinhlungu emilenzeni kanye nokuxhuga ngezikhathi ezithile okubangelwa ukuvaleka kwemithambo yegazi. Abacwaningi bathola ukuthi labo abathatha amafutha e-evening primrose babe nokwehla komfutho wegazi we-systolic.
Yehlisa ingozi yesifo senhliziyo
I-American Heart Association iphakamisa ukuthi i-linoleic acid inganciphisa ingozi yesifo senhliziyo. Ukusebenzisa amafutha emifino anothe ngama-PUFA esikhundleni samafutha agcwele kuzuzisa kakhulu isifo senhliziyo futhi kungase kuvimbele isifo senhliziyo.
I-Linoleic acid Kuyi-PUFA engatholakala kumantongomane nembewu kanye namafutha emifino, kodwa sebenzisa ngokuqapha futhi ugweme amafutha e-GMO.
Isekela impilo yamathambo
Kwenziwe eSouthern California futhi ku-American Journal of Clinical Nutrition Ucwaningo olushicilelwe lubonisa ukuthi ama-PUFA angasiza ekulondolozeni ukwakheka kwamathambo njengoba sikhula.
Kokubili abesilisa nabesifazane, lapho uthatha amafutha e-omega 6 ne-omega 3, amathambo nomgogodla aba ngcono, impilo yamathambo yalondolozwa.
Yikuphi Ukudla Okune-Omega 6?
I-Omega 6 fatty acidsKunezinhlobo eziningana ezahlukene ze-linoleic futhi eziningi ziphuma emafutheni emifino njenge-linoleic acid. I-Linoleic acid iguqulwa ibe yi-GLA emzimbeni. Ukusuka lapho, ihlukaniswa njenge-arachidonic acid.
I-GLA itholakala emafutheni amaningi asekelwe ezitshalweni, kuhlanganise namafutha e-primrose yakusihlwa namafutha embewu ye-currant emnyama, futhi kunciphisa ukuvuvukala. Eqinisweni, iningi le-GLA elithathwa njengesengezo liphenduka into ebizwa ngokuthi i-DGLA, elwa nokuvuvukala.
Izakhi ezithile emzimbeni, okuhlanganisa i-magnesium, i-zinc, namavithamini C, B3, ne-B6, ziyadingeka ukuze kugqugquzelwe ukuguqulwa kwe-GLA ku-DGLA. Kodwa-ke, i-DGLA i-fatty acid engavamile kakhulu etholakala ngamanani amancane emikhiqizweni yezilwane.
I-Omega 6 fatty acids Iyatholakala njengesengezo, kodwa kuhlale kungcono kakhulu ukuthola izidingo zomzimba ekudleni.
Ukuze uthole izinzuzo eziningi, kubalulekile ukusebenzisa amafutha avela ekudleni kwemvelo okuyizinto eziphilayo, ezingacutshunguliwe, nezingezona i-GMO.
Inkinga iwukuthi, ukudla okujwayelekile kwesimanje, kusuka ku-omega-3 fatty acids iqukethe i-omega 6 fatty acids eningi, ikakhulukazi i-omega 6 itholakala ekudleni okungenamsoco okufana nezingubo zesaladi, ama-chips amazambane, i-pizza, i-pasta, nokudla okufana nenyama egayiwe namasoseji.
Ngokuphambene nalokho, Ukudla kwaseMeditheraInebhalansi enempilo ye-omega 3 ne-omega 6 fatty acids, yingakho ukudla kwesitayela saseMedithera kwaziwa njengenketho enhle kakhulu yenhliziyo enempilo.
Iningi i-omega 6 fatty acid, idliwe emafutheni emifino, kodwa ayithuthwa. Ukudla kakhulu amafutha emifino noma i-linoleic acid kungabangela ukuvuvukala futhi kubangele isifo senhliziyo, umdlavuza, isifuba somoya, isifo samathambo nokucindezeleka. i-omega 6 fatty acids akufanele idliwe ngokweqile.
Kufanele kube nokulingana phakathi kwama-acids abalulekile e-omega 6 ne-omega 3s. Isilinganiso esinconyiwe sicishe sibe ngu-2:1 omega-6 kuya ku-omega-3.
I-Omega 6s itholakala kalula ekudleni, ngakho-ke izithasiselo ngokuvamile azidingeki; ngalokhu, i-omega 6 fatty acidsatholakala emafutheni aqinisayo aqukethe kokubili i-linoleic acid ne-GLA. Ngokuvamile kubizwa ngokuthi i-blue-green algae spirulina Iqukethe ne-GLA.
lapha i-omega 6 fatty acidsNalu uhlu lwezinhlobo ezahlukene ze-thyme nokudla ongakuthola kukho:
I-Linoleic Acid
Uwoyela wesoya, uwoyela wommbila, uwoyela we-safflower, uwoyela ubhekilanga, uwoyela wamantongomane, uwoyela we-cottonseed, uwoyela we-rice bran
I-Arachidonic Acid
Ibhotela lamantongomane, inyama, amaqanda, imikhiqizo yobisi
I-GLA
Imbewu ye-Hemp, i-spirulina, amafutha e-primrose yakusihlwa (amaphesenti angu-7 kuya kwangu-10 e-GLA), amafutha e-borage (amaphesenti angu-18 kuya kwangu-26 e-GLA), amafutha embewu ye-currant emnyama (amaphesenti angu-15 kuya kwangu-20 e-GLA)
Ingabe I-Omega 6 Iyingozi?
Eczema, psoriasisabantu abanezimo ezithile, njengesifo samathambo, isifo sikashukela noma ukuthamba kwebele, i-omega 6 supplement kufanele uthintane nodokotela ngaphambi kokuyithatha.
Ezinye ezifana ne-GLA i-omega 6 fatty acidsinganyusa noma yehlise imiphumela yezinye izidakamizwa.
Ngaphezu kwalokho, kakhulu ukudla omega 6 futhi ukungadli i-omega 3 eyanele kungaphazamisa ibhalansi ye-fatty acid, enemiphumela eminingi engemihle. Ngakho qaphela ukugcina ibhalansi.
Yini eku-Omega 6? Ukudla Okuqukethe Omega 6
I-Omega 6 fatty acids Ingenye yezingxenye ezibalulekile zokudla okunempilo. Itholakala ekudleni okuningi okunomsoco njengamantongomane, imbewu, namafutha emifino. Kufanele idliwe ngendlela elinganiselayo empilweni jikelele.
Iyini imfuneko ye-Omega 6?
I-Omega 6 fatty acidskungamafutha e-polyunsaturated atholakala ekudleni okuhlukahlukene.
I-Linoleic acid Ingenye yezindlela ezivame kakhulu. Ezinye izinhlobo zifaka i-arachidonic acid ne-gamma-linolenic acid.
Abhekwa njengama-fatty acids abalulekile ngoba umzimba wawuwadinga ukuze asebenze kahle, kodwa umzimba awukwazi ukuwakhiqiza ngokwawo. Okusho ukuthi, udinga ukukuthola ekudleni.
Ngokusho kwe-Academy of Nutrition and Dietetics, amadoda nabesifazane abaneminyaka engu-19 kuya kwengama-50 badinga amagremu angu-12 namagremu angu-17 we-omega 6 fatty acids ngosuku.
Ngezansi okuqukethwe kwe-linoleic acid ngokukhonza ngakunye. i-omega 6 fatty acids Nalu uhlu lokudla okucebile. Isicelo "Yikuphi ukudla okuqukethe i-omega 6?? " impendulo yombuzo...
Itholakala Kukuphi Ukudla I-Omega 6?
I-Walnut
I-WalnutYintongomane enomsoco egcwele izakhamzimba ezibalulekile njengefiber namaminerali, okuhlanganisa i-manganese, ithusi, i-phosphorus ne-magnesium.
Okuqukethwe kwe-Linoleic acid: 100 mg nge-38.100 amagremu.
Amafutha e-Safflower
Amafutha e-Safflower amafutha okupheka akhishwa embewini yesitshalo se-safflower.
Njengamanye amafutha emifino, amafutha e-safflower anamafutha amaningi e-monounsaturated, uhlobo lwe-fatty acid engase isize ukuthuthukisa impilo yenhliziyo.
Okuqukethwe kwe-Linoleic acid: 100 mg nge-12.700 amagremu.
Imbewu yensangu
Imbewu yensangu, insangu sativa Yimbewu yesitshalo sensangu, esaziwa nangokuthi insangu.
Ngaphandle kokuthi igcwele amafutha anempilo enempilo, ingumthombo omkhulu wamaprotheni, uvithamini E, i-phosphorus ne-potassium.
Okuqukethwe kwe-Linoleic acid: 100 mg nge-27.500 amagremu.
Ubhekilanga
Ubhekilanga Iphezulu ikakhulukazi ngamavithamini namaminerali abalulekile, okuhlanganisa uvithamini E kanye ne-selenium, kokubili okusebenza njengama-antioxidants avikela ekulimaleni kwamangqamuzana, ukuvuvukala kanye nesifo esingelapheki.
Okuqukethwe kwe-Linoleic acid: 100 mg nge-37.400 amagremu.
Ibhitela lamantongomane
Ibhitela lamantongomane Yenziwe ngamakinati athosiwe. Icebile ngamafutha anempilo namaprotheni, futhi ilayishwe imisoco ebalulekile njenge-niacin, i-manganese, i-vitamin E ne-magnesium.
Okuqukethwe kwe-Linoleic acid: 100 mg nge-12.300 amagremu.
amafutha kakotapheya
amafutha kakotapheyaingamafutha adliwayo akhiqizwa ku-pulp kakotapheya.
Ngaphezu kokuba nenani eliphakeme lama-antioxidants, izifundo zezilwane zithole ukuthi amafutha kakotapheya angase athuthukise impilo yenhliziyo ngokunciphisa amazinga e-cholesterol kanye ne-triglyceride.
Okuqukethwe kwe-Linoleic acid: 100 mg nge-12.530 amagremu.
iqanda
iqandaIhlinzeka ngenani lezakhi ezibalulekile ezifana namaprotheni, i-selenium ne-riboflavin.
Okuqukethwe kwe-Linoleic acid: 100 mg nge-1.188 amagremu.
Um-alimondi
Um-alimondiIwumthombo omuhle kakhulu wamaprotheni kanye ne-fiber, kanye ne-vitamin E, i-manganese ne-magnesium.
Okuqukethwe kwe-Linoleic acid: 100 mg nge-12.320 amagremu.
ama-cashews
ama-cashewsIcebile kuma-micronutrients njengethusi, i-magnesium ne-phosphorus.
Okuqukethwe kwe-Linoleic acid: 100 mg nge-7.780 amagremu.
Ngenxa yalokho;
I-Omega 6 fatty acidsKuyi-asidi enamafutha abalulekile okufanele siyithole ekudleni nasezithasiselweni ngoba umzimba wethu awuzikhiqizi wodwa.
Omega 6Kuyasiza ukunciphisa ubuhlungu bezinzwa, ukulwa nokuvuvukala, ukwelapha isifo samathambo, ukunciphisa izimpawu ze-ADHD, ukwehlisa umfutho wegazi ophakeme, ukwehlisa ingozi yokuhlaselwa yinhliziyo, futhi kusekela impilo yamathambo.
Ukudla okune-Omega 6Ezinye zazo i-safflower, imbewu yamagilebhisi, uwoyela we-sunflower, uwoyela we-poppy, uwoyela wommbila, uwoyela we-walnut, uwoyela we-cottonseed, uwoyela wesoya namafutha esesame.
Ukuze ugcine izilinganiso zilingana i-omega i-6 futhi kubalulekile ukugcina umkhondo we-omega 3 yakho yokudla.
Imibhalo Okufanele Uyifunde
