I-Omega-6 polyunsaturated fatty acids: yiziphi izinzuzo nokuthi ungazithola kuphi

I-fatty acid

1K 0 02.05.2019 (kugcine ukubuyekezwa: 02.07.2019)

Kungakanani okushiwoyo ngokunciphisa isisindo! Kwesinye isikhathi kuze kuthiwe ukwehlisa isisindo akunakwenzeka ngaphandle kwamafutha. Kubangela ukungabaza, akunjalo? Kodwa-ke, kunjalo impela. Kunamafutha amaningi ahlukene. Isibonelo, i-omega-6 fatty acids.

Yini ama-fatty acids?

Amafutha ayinto ebalulekile yokwakheka komzimba okuvamile. Lona ngophethiloli okufanele ungene emzimbeni womuntu kanye namaprotheni nama-carbohydrate. Impela. Futhi akuhlangene nakancane "nezinhlangothi" ezingafakwanga ezivelele okhalweni lwebhulukwe.

Amafutha atholakala ekudleni afaka phakathi i-fatty acids ne-glycerin. Lesi sakamuva wuhlobo lotshwala. Akubukeki njenge-ethanol evamile, ayinakho ukunambitheka kwesici nephunga. Ukufana kwabo kuphela ukuba khona kwe- "-OH" kwifomula yamakhemikhali.

Ngokwesigaba, amafutha angaba:

1. Kusuthisiwe. Kunzima ukuthi umzimba ugaye, ngakho-ke cishe awekho ekuhlukaneni. Ngamanye amagama, ukungena ngaphakathi, baba "ingcebo yangempela". Okubi kunakho konke, amafutha agcweleyo akha izingcwecwe futhi avale imithambo yegazi, abangele izifo ezahlukahlukene.
2. I-Unsaturated (EFA). Izinhlanganisela zamangqamuzana ezingazinzile zigayeka kalula futhi zehliswe kalula. Ziyi-mono- ne-polyunsaturated. Iqembu lesibili lifaka i-omega-3 (α-linolenic acid, ALA) ne-omega-6 (linolenic acid).

Inquma i-omega-3 ne-omega-6

Ama-acids e-Polyunsaturated ayigugu. Banemiphumela ehlukahlukene emzimbeni womuntu.

Nakhu abakwaziyo:

• susa i-cholesterol "embi", wandise iphesenti "okuhle". Chaza amapuleti akhona. Ithuthukisa umsebenzi wokuqamba kwenhliziyo nokwakheka kwegazi;
• ube nomthelela omuhle esibindini, usebenza njengama-hepatoprotectors;
• khuthaza isimiso sezinzwa esiyinhloko;
• ukuvimbela izifo;
• ukwandisa izinga lokuzivikela;
• ukujwayela umsebenzi wezindlala ze-endocrine, ukugqugquzela ukukhiqizwa kwama-enzyme, njll.

Indaba ngama-polyunsaturated fatty acids angaba made. Kodwa-ke, isihloko sengxoxo yethu namuhla siyi-omega-6 ngqo.

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Izinzuzo ze-Omega-6

I-Omega-6 iqukethe i-linolenic acid. Kanye nayo - abanye: arachidonic, gamma-linolenic (GLA), njll. Akunangqondo ukuzibala, ngoba i-biology yamangqamuzana akuyona into okuxoxwa ngayo.

I-Omega-6 ibalulekile emzimbeni:

1. yenza kusebenze ukusebenza kobuchopho;
2. kusheshisa ukususwa kwezinto eziyingozi;
3. kunomthelela omuhle esimweni sezipikili, isikhumba, izinwele namathambo;
4. kuphakamisa amasosha omzimba;
5. kusebenze izinqubo ze-metabolic;
6. isiza ekulweni nokucindezeleka nokudangala.

Izinga lansuku zonke

Noma yimuphi umzimba ungowomuntu ngamunye. Ngakho-ke, isidingo se-omega-6 sehlukile kuwo wonke umuntu. Izazi zokudla okunomsoco zimemezela isilinganiso sansuku zonke sokudla kwama-polyunsaturated fatty acids ebangeni lika-4.5-8 g.

Isidingo se-omega-6 singahluka ngokuya ngezimo zangaphandle:

• izinyanga ezibandayo. Umzimba udinga inani elikhulisiwe lamandla okushisa kwalo;
• ukubhebhetheka kwezifo ezingamahlalakhona (ikakhulukazi ngokubuyela emuva kwezifo zamathumbu);
• ukushoda kwe-retinol (vit. A) nezinye izinto ezincibilika emafutheni;
• ukukhulelwa.

Ngokuqala kwenkathi efudumele, isidingo siyancipha. Ngaphezu kwalokho, abantu abanengcindezi yegazi ephansi badinga imithamo ephansi yansuku zonke yama-omega-6s. Akufanele sikhohlwe ngokulingana kwezinto emzimbeni. Ukushoda akulimazi kangako kunokuningi ngokweqile.

Ukushoda kwe-acid okunamafutha nokushiswa okukhulu

Ekuphishekeleni impilo, umuntu akumele akhohlwe ngokulingana kwezakhamzimba. Ukushoda kwe-Omega-6 kusongela ngale miphumela elandelayo:

• izifo zamalunga;
• buthakathaka amasosha omzimba (umphumela - isifo etiology yegciwane);
• ukungasebenzi kahle kwe-hormonal;
• ukuqina kwegazi (umphumela wesifo senhliziyo nemithambo yegazi, ubungozi bokushaywa unhlangothi, njll.).

I-Omega-6 isiza ukusekela ubuhle bemvelo nempilo. Ukuze wenze lokhu, kwanele ukuba kudle inani elilungile lamafutha acid. Ukushoda kugcwele ukuguga ngaphambi kwesikhathi.

Ukweqiwa kwe-EFA emzimbeni kusongela ukuvuvukala kwezitho zangaphakathi. Isibonelo, amacala wokuthuthuka kwe-oncology ayaziwa kwezokwelapha. Ukudangala kuyisibonakaliso esiqinisekile sokweqa ngokweqile. Uma ukhathazekile ngalezi zimpawu, udinga ukubuyekeza ngokuphuthumayo indlela odla ngayo.

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Imithombo ye-Omega-6

I-Omega-6 polyunsaturated fatty acid ingenye yalezo zinto ezingakhiqizwa ngumzimba womuntu futhi kumele zingeniswe ngokudla.

Uhlu lokudla okunothe nge-EFA:

1. Amantongomane, imbewu yefilakisi, njll. Izinhlamvu ze-Walnut ziqukethe umthamo werekhodi wama-EFA (cishe u-11,430 mg / 30 g). Zilandelwa yimifula yefilakisi: 1818 mg / 30 g. Le mikhiqizo inama-calories aphezulu kakhulu futhi kunzima ukuyigaya, ngakho-ke ayinakuhlukunyezwa.
2. Amafutha emifino. Owokuqala ku-TOP ummbila (isipuni esingu-7724 mg / 1). Okulandelayo - isisame (isipuni esingu-5576 mg / 1), ngemuva kwe-linseed (isipuni esingu-1715 mg / 1). Kodwa-ke, lapho kudliwa uwoyela, umuntu kufanele akhumbule ukuthi awakwazi ukufaka zonke izinto zezitshalo. Lesi sakamuva sigcwele ifayibha yokudla nezinye izinto eziwusizo. Kungakuhle ukhethe uwoyela ocindezelwe kakhulu. Zisetshenziselwa ukugqoka ukudla okulungile.
3. Chickpeas (uphizi wemvu) kanye nama-oats. Okuqukethwe okumaphakathi kwe-EFA kule mikhiqizo cishe kungama-2500 mg / 100 g.
4. I-avocado pulp. Lezi zithelo zasezindaweni ezishisayo zingabanikazi bamarekhodi wangempela wokuqukethwe kwe-omega-6 phakathi kwamajikijolo nezithelo (1689 mg / 100g).
5. Irayi, i-buckwheat (950 mg / 100 g).
6. Inhlanzi. Trout iqukethe 380 mg omega-6 100 g, salmon - 172 mg / 100 g.
7. Ama-raspberries (250 mg / 100 g).
8. Ukholifulawa neklabishi elimhlophe (29 mg no-138 mg, ngokulandelana). Ngaphezu kwalokho, yikholifulawa ekhombisa inhlanganisela eyingqayizivele ye-omega-6 ne-omega-3.
9. Ithanga lomgubo (33 mg / 100 g).
10. Imifino ye-ulethisi (iqabunga le-dandelion, isipinashi, ulethisi, njll.) Uma kuqhathaniswa nezinhlamvu zezinhlamvu, kunama-EFA ambalwa kakhulu. Kodwa-ke, ibhalansi eyingqayizivele yezinto ezibaluleke kakhulu ngeke isekele impilo kuphela, kepha ize yehlise nesisindo. Imifino edliwayo ingukudla okungalungile kwekhalori. Ukuzigaya, umzimba usebenzisa amandla amaningi kunalokho owutholayo.

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Ukulinganisela nokulinganisela futhi!

Isilinganiso esikahle se-omega-3 kuya ku-omega-6 ngu-1: 1. Lawa ma-EFA anomthelela ohlukile emzimbeni. Ngokwenza inani elilinganayo, "bayalingana".

Ngokwenzayo, kuhlukile ngandlela thile. Njengomthetho, kungafinyelelwa isilinganiso esingu-1: 4 kuphela. Inqwaba yama-EFA aqhamuka ngaphandle yi-omega-6. Kwenzeka ukuthi isilinganiso sibukeke njengo-1: 30! Umphumela ongenakugwemeka ukungalingani nayo yonke imiphumela emibi engaba khona.

Isixazululo yi-omega-3s. Ngenye indlela, ubunzima obulinganiselayo be-EFA AS Omega-3-6-9. Ukunamathela ngokufanele emiyalweni kuzosiza ukuqeda izinkinga ezikhona. Futhi nokubuyisa impilo, khulisa amandla nokukhuthazela, okubaluleke kakhulu kubasubathi.

Izithasiselo

Izithasiselo ezine-omega-6 nje azitholakali. Kepha izazi zokudla kanye nodokotela bavame ukweluleka ngokusebenzisa i-complex yamafutha acid amathathu: i-omega 3, 6 ne-9. Sizobacabangela etafuleni elingezansi.

Igama lesengezo sokudla	Isilinganiso (mg)	Ifomu lokukhishwa (amaphilisi)	Izindleko, deda.)	Ukupakisha isithombe
Omega 3-6-9 MANJE Ukudla	1000	250	1980
ISuper Omega 3-6-9 MANJE Ukudla	1200	180	1990
I-Omega 3-6-9 Complex Natrol	1200	90	990

Bukela ividiyo: Omega 6:Omega 3 Fat Ratio and Your Brain (Okthoba 2025).