Lapho i-Omega-6 iqukethe: uhlu lwemikhiqizo

Manje ungase uzwe ngezinzuzo zamafutha e-fatty. Abantu abafuna ukuba nempilo bazama ukungadli amafutha wesilwane, okwenza ukukhetha ngokuthanda amafutha yemifino. Ukukhetha ukudla okudlayo, abaningi bathola ukuthi i-Omega-6 iqukethe kuphi. Ngakho-ke, ngezinye izikhathi kuvela ukuthi la ma-fatty acids angena emzimbeni ngisho nakakhulu kakhulu. Futhi naphezu kokuthi ziwusizo kakhulu empilweni, ukungaphezu kwabo kungaholela ekuphukeni okukhulu ekusebenzeni kwezitho ezahlukene.

Indima yamafutha emzimbeni

Abesifazane abafuna ukunciphisa umzimba, kaningi benqabe ngokuphelele amanoni. Kodwa lokhu akunakwenziwa, ngoba lezi zinto ziyadingeka emzimbeni. Ivela ezingxenyeni zamafutha ukuthi amakhemikhali akha ama-membrane esakhiwe akhiwe. Ngakho-ke, ngokuntuleka kwama-fat cells akukwazi ukukhula nokushintshanisa ulwazi.

Ngaphezu kwalokho, amafutha asetshenziselwa ukukhiqizwa kwamandla. Akukho nhlobo emzimbeni ongakwenza ngaphandle kwabo. Futhi kokubili amafutha yemifino nezilwane adingekayo. Into kuphela okufanele ishiywe amafutha, isibonelo, i-margarine, kanye namafutha ahlanzekile. . Amafutha anobungozi angabuye abe yingozi, ngoba ngokwanda okukhulu kwezinga lokushisa, izingxenye zawo zibola ngokubunjwa kwezinto ezidalwa yi-carcinogenic .

Izinhlamvu zama-fatty acids

Kuwo wonke amafutha afaka umzimba ngokudla, i-unsaturated iyasiza. Kuneziningi zazo, kodwa akukho okungaphezu kwambili okubhekwa njengabalulekile kumuntu. Bonke bangabelungu le- unsaturated fatty acids. Lezi yi-omega-9 acids mono-unsaturated, i-polymeaturated Omega-3 ne-Omega-6. Futhi, uma okokuqala kungenziwa kukhiqizwe ngumzimba ngokwawo, ngenxa yokuthi ukungabi nakho kwabo akukaze kubonwe, bonke abanye beza kuphela ngokudla. Futhi njengoba zibaluleke kakhulu ekusebenzeni kwamaseli, umuntu ngamunye kudingeka adinga ukuthi i-Omega-3 ne-Omega-6 iqukethwe kuphi. Lokhu kuyadingeka ukuze kufakwe le mikhiqizo ekudleni kwansuku zonke.

I-Omega-3 iyi-docosahexaenoic, i-eicosapentaenoic ne-alpha-linoleic acid. Bamba iqhaza emisebenzini yesimiso sezinzwa zomphakathi, ngakho ukuntuleka kwabo kunethonya elibi empilweni. Omega-6 ngokuyinhloko imelelwe yi-linoleic acid. Isetshenziselwa ukukhiqiza ezinye izinto ezidinga umzimba, isibonelo, ama-gamma-linolenic ne-arachidonic acid.

Uma i-polyunsaturated fatty acids ingena emzimbeni ngobuningi obanele, abalamuleli abadlulisa impulses kusuka emangqamuzaneni omgogodla bakhiqizwa ngokujwayelekile. Lezi zinto zenza imisebenzi enjalo:

• Ubhekele ukuzwela kwe-receptor;
• Bamba iqhaza ekusebenzeni kwezinhlelo zokujikeleza, zokuphefumula nezesabekayo;
• Khuthaza izinqubo zomsebenzi we-muscle obushelelezi;
• Bamba iqhaza ezinkambisweni zemithi.

Indima yamafutha acids

Kubaluleke kakhulu ukuthi umzimba ugcine ibhalansi efanele yalezi zinto. Yi-Omega-3 evuselela ukukhiqizwa kwabaxhumanisi ukuze kuhanjiswe izimo zesisindo. Ziningi kakhulu ngamafutha enhlanzi, amafutha e-linseed nama-walnuts. Kodwa udinga ukwazi nokuthi kuphi i-Omega-6 equkethe. Phela, lezi zinto nazo zinezici ezibaluleke kakhulu:

• Thuthukisa umsebenzi wesistimu yezinzwa;
• Nciphisa isifo sangaphambi kokubeletha kwabesifazane;
• Nciphisa ukuvuvukala;
• Hlanza umzimba we-toxin;
• Thuthukisa isimo sesikhumba, izinwele nezipikili;
• Bamba iqhaza ezinhlelweni zokuvuselelwa kweseli;
• Nciphisa inani le-cholesterol egazini.

Ukulimaza okulimazayo kulawa mafutha

Ngokuvamile, abantu babhekana nokungabi nalu-Omega-3. Ngenxa yalokhu, ukukhuluphala kukhula, umuntu ukhula ngokushesha, ngokuvamile egula. Kodwa kungenzeka ukuthi i-linoleic acid nayo ingena emzimbeni ngokudla okwanele. Lokhu kwenzeka ngokudla okungalingani kahle, ukudlova njalo, noma uma kukhona ukwephulwa kwe-lipid metabolism. Umzimba uphinde uhlangabezane nesidingo esikhudlwana salezi zinhlama ezinamandla ngesikhathi sokubandayo, ngezifo ezihlukahlukene nangesikhathi sokukhulelwa.

Khona-ke izimpawu ezilandelayo zingabonwa:

• Isimo sesikhumba sidlula, i-eczema ivela;
• Izinwele ziwa phansi, ukukhula kwazo kwehla;
• Umsebenzi wesibindi ongaphelele;
• Kunezifo zesifo sezinzwa;
• Amathoni namalunga ahlupheka;
• Ukuzivikela komzimba;
• Umsebenzi wokuzala uphulwa.

Lapho i-Omega-6 iqukethe khona

Itafula lesilinganiso senani lamanoni ama-acids emikhiqizo evame kakhulu ihlongozwa ukutadisha abantu abafuna ukunakekela impilo yabo. I-asidi i-linoleic iyasiza emzimbeni, kodwa isebenza kakhulu kuphela uma ihlangene ne-Omega-3 ngesilinganiso esifanele. Uma ibhalansi yalezi zikhali zigcinwa, umzimba usebenza kahle. Kufanele uzame ukukhetha lezo zokudla eziqukethe i-Omega-6 ne-Omega-3 ngesilinganiso esifanele. Kumele bangene emzimbeni, ngokulandelana, ngo-8-10 no-0.8-1.6 amagremu ngosuku.

Ikakhulukazi ewusizo ekugcineni ibhalansi yamafutha acids yilezi:

• Amafutha alayini;
• Imbewu yeChia;
• Ama-flaxseeds;
• Ama-Walnuts;
• Amabhontshisi amakhulu;
• I-lettuce ulethisi;
• Isipinashi esisha;
• Iphunga;
• Ukholifulawa;
• Arugula.

Zinezo zonke i-polyunsaturated fatty acids. Uma ufaka okungenani okunye kwalokhu kudla ekudleni kwakho kwansuku zonke, unganikeza okwanele izakhi ezidingekayo. Ukuze wenze lokhu, udinga ukwazi i-Omega-6 - iqukethe kuphi? Itafula lapho inani elilinganiselwe lalezi zinto likhonjisiwe kwimikhiqizo kuzosiza ukucacisa lokhu. Ichazwe ngezansi.

Omega-6: equkethe kakhulu

Ukuze ungabi nesimo somsoco othile, udinga ukuqapha ibhalansi yokudla kwawo. Kubalulekile ukuthi amafutha akhona ekudleni nsuku zonke. Ikakhulukazi kuyadingeka ukuba unake leyo mikhiqizo lapho u-Omega-6 engcono khona. Kungaba:

• Imifino emifino ye-sesame, i-sunflower ne-ithanga;
• I-sunflower engakalungiswanga, ummbila, i-soya, i-sesame namanye amafutha yemifino;
• Amantambo emisedari amnandi, ama-pistachios nama-peanuts;
• Ngokolweni, i-rye, i-oats, i-lentils, i-chickpeas;
• Amaqanda ne-offal;
• I-avocado;
• Izinhlanzi zasolwandle.

Ngaphezu kwalokho, kunezithako zokudla okunomsoco, lapho ungathola khona inani elanele le-linoleic acid. Le mafutha we-primroses, imbewu yamagilebhisi, i-currant emnyama, isidakamizwa "i-Spirulina" nabanye. Izithasiselo ezinjalo zivame ukusetshenziswe ngempumelelo ku-arthritis nezinye izifo ezivuthayo, izifo zesimiso senhliziyo.

Kodwa akwanele ukwazi ukuthi yimiphi imikhiqizo equkethe i-Omega-6, idinga ukusetshenziswa kahle. Ukuze uqiniseke ukuthi amafutha ayenziwe kahle, imikhiqizo kufanele ibe ngaphansi kokwelashwa okuncane okushisa ngangokunokwenzeka. Okuyingozi kakhulu okuthosiwe ekudleni kwamafutha. Wonke amafutha kufanele afakwe ekudleni okulungiselelwe ngokushesha ngaphambi kokusetshenziswa. . Futhi udinga ukubukela ukuthi batshaywa ucindezelwe futhi bangagciniwe .

Kungani kungaba khona ngokweqile kwalawa ma-acids

Lokhu kuvame ukuhambisana nezinguquko embonini yokudla, eyenzeka emashumini ambalwa edlule. Ukudla izinkomo emadlelweni emvelo kungabi nzuzo, kanye nokubamba izinhlanzi olwandle. Uma zikhula futhi zondla endle, inyama yazo iphilile, ngoba iqukethe izakhi zomzimba ezidingekayo. Kodwa manje izinkomo nezinhlanzi ziyakhula ngendlela yokunciphisa ukudla okucebile ku-Omega-6. Ngakho-ke, inyama yanamuhla nobisi zanamuhla zicebile kulawa mafutha ama-acids, kanti i-Omega-3 kuzo ayikho.

Ukwengeza, konke ukudla okulimazayo okulungiselelwe kuqukethe inani elikhulu lamafutha. . Lezi yiziphuzi, amafriji aseFrance, amasoso, i-pizza, ama-sausages .

Kungani ukungaphezu kwe-Omega-6 kuyingozi?

Ukuzilibazisa kwanamuhla kokudla okunempilo, ikakhulukazi ukunaka amafutha, kuholela ekutheni ukudla komuntu ovamile ngokuvamile akuhlupheki ngokuntula kwabo. Ikakhulukazi kakhulu manje ifika nokudla kuka-Omega-6 fatty acids. Lapho lezi zinto ziqukethe, bambalwa kakhulu abantu abazi, kodwa imboni yokudla ibhekene nalokhu kubathengi. Phela, iningi lemfuyo nezinhlanzi zihluma imikhiqizo isebenzisa ukudla okukhethekile ezicebile kulezi zinhlama ezinamafutha. Ngako-ke, bantfu labanyenti bahlangene nekusebenta kwabo.

Lesi simo siholela ekunciphiseni kwemithambo yegazi, ukwanda kwengcindezi yegazi, ukuwohloka kwezifo zokuzivikela kanye nezifo ezivame ukuvuvukala. Abantu abavame ukudla ukudla okucebile ku-Omega-6 banamathuba amaningi okuzwa izifo ze-cardiovascular and cancer, zikhula ngesivinini, zihlushwa yi-migraines, depressions, i-arthritis noma i-asthma. Ngaphezulu kwe-linoleic acid, i-viscosity yegazi iphuma, i-thrombi ingavela. Futhi kwenzeka ngoba ibhalansi lamafutha e-acids liphukile - i-Omega-3 ayanele. . Kulokhu, umzimba uqala ukusebenzisa i-linoleic acid ukukhiqiza amandla nokwakha amaseli .

Indlela yokulondoloza ibhalansi efanele yamafutha

Emzimbeni, lezi zinto akumele zenze ngendlela efanayo, kodwa ngokulinganayo. Ibhalansi ye-Omega-6 ne-Omega-3 kufanele kube yi-2: 1, ezimweni ezimbi kakhulu - 6: 1. Kodwa manje kubantu abaningi kuba ngu-10: 1, kodwa kaningi ngisho no-30: 1, okuholela ekuphazanyeni kokusebenza kwezitho eziningi. Muva nje, ukuntuleka kwama-omega-3 fatty acids kuvame ukubonakala kubantu banamuhla. Baningi emifino emifino, izinhlanzi ezintsha nezinhlanzi zasolwandle, kodwa azange zikhule, kodwa zihlala ezimweni zemvelo. Njengoba abantu banamuhla basebenzisa okuncane kwalokhu kudla, umzimba uyashintsha omega-6 fatty acids.

I-Omega-9 lapho iqukethe khona, akuvamile ukuthi noma ubani unentshisekelo. Phela, leli qembu lama-fatty acids, ngisho nangokungabikho kwabo ekudleni kungahle lenziwe ngumzimba ngokwawo. Ukuntuleka kwabo kubonakala ikakhulukazi kubantu abadla imifino, njengoba kutholakala emikhiqizweni yenyama, nasemifinini nasezithelo - kuphela kuma-avocados neminqumo, kancane ema-almonds, ephuziwe kanye ne-sunflower.