I-Omega-3-6-9 Fatty Acids: Ukubuka Okuphelele

-Delile

• Yini ama-omega-3 fatty acids?
• Yini ama-omega-6 fatty acids?
• Ngabe i-Omega-6 ingazuzisa?
• Yini ama-omega-9 fatty acids?
• Yikuphi ukudla okuqukethe la mafutha?
• Ukudla okuphezulu kumafutha e-omega-3
• Ukudla okuphezulu kumafutha e-omega-6
• Ukudla okuphezulu emafutheni omega-9
• Ingabe kufanele uthathe isithasiselo se-omega-3-6-9?
• Ungayikhetha kanjani isengezo se-omega 3-6-9
• Okubalulekile

I-Omega-3, i-omega-6, ne-omega-9 fatty acids konke kungamafutha abalulekile ekudleni.

Zonke zinezinzuzo zezempilo, kodwa kubalulekile ukuthola ibhalansi elungile phakathi kwazo. Ukungalingani ekudleni kwakho kungaba nomthelela ezifweni eziningi ezingamahlalakhona.

Nawu umhlahlandlela we-omega-3, -6 no -9 fatty acids, kufaka phakathi:

• ukuthi bayini
• kungani ubadinga
• lapho ungabathola khona

Yini ama-omega-3 fatty acids?

Ama-omega-3 fatty acids ngamafutha e-polyunsaturated, uhlobo lwamafutha umzimba wakho ongakwazi ukuwenza.

Igama elithi "polyunsaturated" lisho ukwakheka kwawo kwamakhemikhali, njengoba i- "poly" isho abaningi futhi "unsaturated" ibhekisela kwizibopho eziphindwe kabili. Ngokubambisana basho ukuthi i-omega-3 fatty acids inezibopho eziningi eziphindwe kabili.

“I-Omega-3” ibhekisela endaweni yesibopho sokugcina esiphindwe kabili esakhiweni samakhemikhali, okungama-athomu amathathu ekhabhoni avela ku- "omega," noma ekugcineni komsila woxhaxha lwamangqamuzana.

Njengoba umzimba womuntu ungeke ukwazi ukukhiqiza i-omega-3s, la mafutha abizwa ngokuthi "amafutha abalulekile," okusho ukuthi kufanele uwathole ekudleni kwakho.

I-American Heart Association (AHA) incoma ukuthi kudliwe okungenani izingxenye ezimbili zezinhlanzi ngesonto, ikakhulukazi izinhlanzi ezinamafutha, ezinothe ngama-omega-3 fatty acids (1).

Kunezinhlobo eziningi zamafutha e-omega-3, ahluka ngokuya ngesimo samakhemikhali nosayizi wawo. Nazi ezintathu ezivame kakhulu:

• I-Eicosapentaenoic acid (EPA): Lo msebenzi omkhulu we-20-carbon fatty acid ukukhiqiza amakhemikhali abizwa ngama-eicosanoids, asiza ukunciphisa ukuvuvukala. I-EPA ingasiza futhi ekunciphiseni izimpawu zokucindezeleka (,).
• I-Docosahexaenoic acid (DHA): I-22-carbon fatty acid, i-DHA yakha cishe i-8% yesisindo sobuchopho futhi ineqhaza ekukhuleni kobuchopho nokusebenza ().
• I-Alpha-linolenic acid (ALA): Le 18-carbon fatty acid ingaguqulwa ibe yi-EPA ne-DHA, yize inqubo ingasebenzi kahle. I-ALA ibonakala izuzisa inhliziyo, amasosha omzimba, nesistimu yezinzwa ().

Amafutha e-Omega-3 ayingxenye ebalulekile yolwelwesi lweseli lomuntu. Futhi baneminye imisebenzi ebalulekile, kufaka phakathi:

• Ukuthuthukisa impilo yenhliziyo. Ama-omega-3 fatty acids angasiza ukuphatha i-cholesterol, i-triglyceride, namazinga wegazi (,,,, 10,).
• Ukusekela impilo yengqondo. Izengezo ze-Omega-3 zingasiza ukuphatha noma ukuvimbela ukudangala, isifo sikaParkinson, kanye ne-psychosis kulabo abasengozini. Noma kunjalo, kudingeka olunye ucwaningo (,,).
• Ukunciphisa isisindo kanye nosayizi okhalweni. Amafutha e-Omega-3 angasiza abantu ukuthi baphathe isisindo sabo nobukhulu besinqe kepha kudingeka izifundo eziningi (,).
• Ukunciphisa amafutha wesibindi. Ucwaningo lokuqala lubonisa ukuthi ukusebenzisa ama-omega-3 kungasiza ekunciphiseni inani lamafutha esibindi sakho (,, 19).
• Ukusekela ukukhula kwengane kwengane. I-Omega-3s isekela ukukhula kwengqondo ebusaneni (,).
• Ukulwa nokuvuvukala. Amafutha e-Omega-3 angasiza ukuphatha ukuvuvukala okwenzeka ngezifo ezithile ezingamahlalakhona (,).

Ukudla okuncane kwama-omega-3 fatty acids uma kuqhathaniswa ne-omega-6s kungaba nomthelela ekuvukeleni nasezifweni ezingalapheki, njengesifo samathambo, isifo sikashukela, isifo sokuqina kwemithambo yegazi, nokwehluleka kwenhliziyo (,).

Amafutha e-Omega-3 angamafutha abalulekile okufanele uwathole ekudleni kwakho. Zinezinzuzo ezibalulekile zenhliziyo yakho, ubuchopho, kanye ne-metabolism.

Yini ama-omega-6 fatty acids?

Njenge-omega-3s, i-omega-6 fatty acids yi-polyunsaturated fatty acids. Kodwa-ke, isibopho sokugcina esiphindwe kabili amakhabhoni ayisithupha ukusuka ekugcineni kwe-omega ye-fatty acid molecule.

I-Omega-6 fatty acids nayo ibalulekile, ngakho-ke udinga ukuyithola ekudleni kwakho.

Ngokuyinhloko zinikeza amandla. Amafutha we-omega-6 ajwayelekile kakhulu yi-linoleic acid, umzimba ongayiguqula ibe ngamafutha omega-6 amade njenge-arachidonic acid (AA) ().

Njenge-EPA, i-AA ikhiqiza ama-eicosanoids. Kodwa-ke, ama-eicosanoids akhiqizwa yi-AA angaphezulu kokuvuvukala (,).

Ama-eicosanoid e-Pro-inflammatory adlala indima enkulu kumasosha omzimba. Kodwa-ke, lapho umzimba ukhiqiza amaningi kakhulu, angakhuphula ubungozi bokuvuvukala kanye nesifo sokuvuvukala ().

Isilinganiso esinempilo se-omega-6 kuya ku-omega-3 fatty acids kubonakala ngathi siphakathi kuka-1-to-1 no-4-to-1 (,), kepha ucwaningo lukhombisa ukuthi abantu abalandela ukudla okujwayelekile kwaseNtshonalanga bangadla isilinganiso esiphakathi kwe-15 -to-1 futhi cishe 17-to-1 (32).

Ngabe i-Omega-6 ingazuzisa?

Amanye ama-omega-6 fatty acids akhombise izinzuzo ekwelapheni izimpawu zesifo esingelapheki.

I-Gamma-linolenic acid (GLA) iyi-omega-6 fatty acid etholakala kumafutha athile, njenge:

• uwoyela we-primrose kusihlwa
• uwoyela we-borage

Lapho idliwe, iningi layo liguqulelwa kolunye u-asidi onamafutha obizwa nge-dihomo-gamma-linolenic acid (DGLA).

Ucwaningo lubonisa ukuthi i-GLA ne-DGLA bangaba nezinzuzo ezithile zezempilo. Isibonelo, i-GLA ingasiza ukunciphisa izimpawu zezimo zokuvuvukala. Noma kunjalo, kudingeka olunye ucwaningo ().

Ababhali besifundo esithile baphetha ngokuthi ukuthatha izithasiselo zenye indlela ye-omega-6 - i-conjugated linoleic acid (CLA) - kungasiza ukunciphisa isisindo samafutha kubantu ().

Amafutha e-Omega-6 ngamafutha abalulekile anikeza amandla emzimbeni. Kodwa-ke, abantu kufanele badle ama-omega-3s amaningi kune-omega-6s.

Yini ama-omega-9 fatty acids?

Omega-9 fatty acids are monounsaturated, okusho ukuthi banesibopho esisodwa esisodwa.

Itholakala ngamakhaboni ayisishiyagalolunye ukusuka ekugcineni kwe-omega ye-fatty acid molecule.

I-Oleic acid yi-omega-9 fatty acid evame kakhulu kanye ne-monounsaturated fatty acid ekudleni ().

Ama-omega-9 fatty acids awa "balulekile" ngokuqinile, njengoba umzimba ungawakhipha.

Kodwa-ke, ukudla ukudla okunothile ku-omega-9 fatty acids esikhundleni sezinye izinhlobo zamafutha kungaba nezinzuzo zezempilo.

Ucwaningo lwe-2015 luthole ukuthi ukondla amagundane ukudla okuphezulu emafutheni e-monounsaturated kuthuthukise ukuzwela kwe-insulin futhi kwehla ukuvuvukala (36).

Ucwaningo olufanayo luthole ukuthi abantu abadla ukudla okunamafutha amaningi okunama-monounsaturated banokuvuvukala okuncane kanye nokuzwela okungcono kwe-insulin kunalabo abadla ukudla okunamafutha agcwele.

Amafutha e-Omega-9 ngamafutha angabalulekile angakhiqizwa ngumzimba. Ukufaka amanye amafutha agcwele ngamafutha omega-9 kungayizuzisa impilo yakho.

Yikuphi ukudla okuqukethe la mafutha?

Ungathola kalula i-omega-3, -6, ne -9 fatty acids ekudleni kwakho, kepha udinga ibhalansi elifanele ngalinye. Ukudla okujwayelekile kwaseNtshonalanga kuqukethe amafutha amaningi we-omega-6 kunesidingo futhi awekho amafutha we-omega-3 anele.

Nalu uhlu lokudla okuphezulu ku-omega-3, -6, no -9 fatty acids.

Ukudla okuphezulu kumafutha e-omega-3

Izinhlanzi ezinamafutha ngumthombo ongcono kakhulu we-omega-3s EPA ne-DHA. Eminye imithombo yasolwandle ifaka uwoyela wealgal. I-ALA ikakhulukazi ivela kumantongomane nembewu.

Azikho izindinganiso ezisemthethweni zokudla kwe-omega-3 nsuku zonke, kepha izinhlangano ezahlukahlukene zinikeza imihlahlandlela. Ochwepheshe abaningi bancoma ukuphuza ama-milligram angama-250-300 ngosuku ().

Ngokuya ngeFood and Nutrition Board ye-U.S. Institute of Medicine, ukudla okwanele kwe-ALA omega-3s ngosuku kungu-1.6 amagremu wabesilisa abadala nama-1.1 amagremu abesifazane abadala abaneminyaka engu-19 nangaphezulu ().

Nawa amanani nezinhlobo ze-omega-3s kokunye kokudla okulandelayo:

• uhlobo lwenhlanzi: 4.0 amagremu EPA ne-DHA
• umhlanga: 3.0 amagremu EPA ne-DHA
• izinhlanzi zasolwandle: 2.2 amagremu EPA ne-DHA
• ama-anchovies: 1.0 amagremu EPA ne-DHA
• imbewu ye-chia: 4.9 amagremu ALA
• ama-walnuts: 2.5 amagremu ALA
• imbewu yefilakisi: 2.3 amagremu ALA

Ukudla okuphezulu kumafutha e-omega-6

Izinga eliphakeme lamafutha omega-6 akhona kumafutha emifino acwengekile kanye nokudla okuphekwe kumafutha emifino.

Amantongomane nembewu aqukethe amanani abalulekile we-omega-6 fatty acids.

Ngokuya ngeFood and Nutrition Board ye-U.S. Institute of Medicine, ukudla okwanele kwama-omega-6s ngosuku ngamagremu ayi-17 kwabesilisa nama-gramu ayi-12 kwabesifazane abaneminyaka eyi-19-50 (39).

Nawa amanani we-omega-6s ngamagremu ayi-100 (ama-3.5 ounces) wokudla okulandelayo:

• uwoyela wesoya: 50 amagremu
• uwoyela wommbila: 49 amagremu
• imayonnaise: 39 amagremu
• ama-walnuts: 37 amagremu
• Imbewu ye-sunflower: 34 amagremu
• ama-alimondi: 12 amagremu
• amantongomane e-cashew: 8 amagremu

Ukudla okuphezulu emafutheni omega-9

Amafutha e-Omega-9 ajwayelekile ku:

• imifino kanye nembewu kawoyela
• amantongomane
• imbewu

Azikho izincomo ezanele zokungenisa ama-omega-9s ngoba azibalulekile.

Nawa amanani we-omega-9s kumagremu ayi-100 wokudla okulandelayo:

• Amafutha e-Olive: 83 amagremu
• uwoyela we-cashew nut: 73 amagremu
• Amafutha e-alimondi: 70 amagremu
• uwoyela we-avocado: 60 amagremu
• uwoyela wamantongomane: 47 amagremu
• ama-alimondi: 30 amagremu
• amasheya: 24 amagremu
• ama-walnuts: 9 amagremu

Imithombo engcono kakhulu yama-omega-3s izinhlanzi ezinamafutha, kanti ama-omega-6s nama-omega-9s akhona kumafutha ezitshalo, amantongomane nembewu.

Ingabe kufanele uthathe isithasiselo se-omega-3-6-9?

Izithako ezihlanganisiwe ze-omega-3-6-9 zivame ukuhlinzeka ngalinye lalawa mafutha acid ngezilinganiso ezifanele, ezinjenge-2-to-1-to-1 ye-omega-3: 6: 9.

Amafutha anjalo angasiza ekwandiseni ukudla kwakho kwamafutha e-omega-3 futhi ithuthukise ibhalansi yakho yamafutha acid ukuze isilinganiso se-omega-6 kuya ku-omega-3 sibe ngaphansi kuka-4-to-1.

Kodwa-ke, iningi labantu selivele lithola i-omega-6 eyanele ekudleni kwabo, futhi umzimba ukhiqiza i-omega-9. Ngalesi sizathu, iningi labantu alidingi ukwengeza ngala mafutha.

Esikhundleni salokho, kungcono ukugxila ekutholeni ibhalansi enhle ye-omega-3, -6, ne -9 fatty acids ekudleni kwakho.

Izindlela zokwenza lokhu zibandakanya ukudla okungenani izingxenye ezimbili zezinhlanzi ezinamafutha ngesonto nokusebenzisa amafutha omnqumo ukupheka nasekugqokeni isaladi.

Ngaphezu kwalokho, zama ukukhawulela ukungena kwe-omega-6 ngokunciphisa ukusetshenziswa kwakho kwamanye amafutha emifino nokudla okuthosiwe okuphekwe kumafutha emifino acwengekile.

Abantu abangatholi i-omega-3 eyanele ekudleni kwabo bangahlomula ngesengezo se-omega-3 kunesengezo esihlanganisiwe se-omega-3-6-9.

Izithako ezihlanganisiwe ze-omega-3-6-9 zinikeza izilinganiso ezifanele zamafutha acid. Kodwa-ke, kungenzeka ukuthi abahlinzeki ngezinzuzo ezingeziwe uma kuqhathaniswa nezengezo ze-omega-3.

Ungayikhetha kanjani isengezo se-omega 3-6-9

Ngokufana namanye amafutha, i-polyunsaturated fatty acids ixutywa kalula lapho ivezwa ukushisa nokukhanya.

Ngakho-ke, lapho uthenga isithasiselo se-omega-3-6-9, khetha eyodwa ecindezelwe amakhaza. Lokhu kusho ukuthi uwoyela ukhishwe ngokushisa okulinganiselwe, ukunciphisa i-oxidization engalimaza ama-molecule e-fatty acid.

Ukuqinisekisa ukuthi uthatha isengezo esingenayo i-oxidized, khetha esisodwa esine-antioxidant efana ne-vitamin E.

Ngokwengeziwe, khetha isengezo ngokuqukethwe okuphezulu kakhulu kwe-omega-3 - okungaphezu kwama-gram angu-0.3 ngokusebenza ngakunye.

Ngaphezu kwalokho, njengoba i-EPA ne-DHA kunezinzuzo eziningi zezempilo kune-ALA, khetha isengezo esisebenzisa uwoyela wezinhlanzi noma uwoyela we-algal, kunokuba u-oyela we-flaxseed.

Khetha isengezo se-omega-3 esikhundleni sesengezo esihlanganisiwe se-omega-3-6-9. Uma uthenga isengezo esihlanganisiwe, khetha eyodwa enokuhlushwa okuphezulu kwe-EPA ne-DHA.

Okubalulekile

Izithako ezihlanganisiwe ze-omega-3-6-9 ziyathandwa, kepha ngokuvamile azihlinzeki ngenzuzo eyengeziwe ngokuthatha i-omega-3 kuphela.

Ama-Omega-6 abalulekile ngobuningi obuthile, kodwa akhona ekudleni okuningi. Abantu abalandela ukudla kwaseNtshonalanga kungenzeka ukuthi sebedle okuningi kakhulu.

Ngokwengeziwe, umzimba ungakhiqiza amafutha omega-9, futhi atholakala kalula ekudleni. Ngakho-ke awudingi ukuwathatha kwifomu yokwengeza.

Ngakho-ke, noma izengezo ezihlanganisiwe ziqukethe ama-omega 3-6-9 ratios, ukuthatha ama-omega-3s kungenzeka kukunikeze izinzuzo zezempilo.