Konke Odinga Ukukwazi Nge-Omega-3s ne-Omega-6s

-Delile

• Okokuqala, i-Recap esheshayo ku-Omega-3s
• I-Yep, Udinga i-Omega-6s, nayo
• Ukungalingani kwe-Omega
• Ukulinganisela i-Omegas yakho
• Buyekeza kwe-

Yebo, yebo, uzwile ukuthi ama-omega-3s akusizile cishe izikhathi eziyinkulungwane manje — kepha bewazi ukuthi kunolunye uhlobo lwe-omega olubaluleke ngokulinganayo empilweni yakho? Cishe cha.

Imvamisa-ukunganakwa (kepha mhlawumbe ku-inkatho kokudla okudlayo), ama-omega-6 nawo anomthelela omkhulu emzimbeni wakho. Nakhu okudingeka ukwazi mayelana nalawa ma-omega angama-sneaky nokuthi uqinisekisa kanjani ukuthi ukudla kwakho kuqukethe inani elifanele lawo. (Ngaphambi kokuthi uqale, thola ukuthi angakanani amafutha okufanele uwadle ngempela usuku ngalunye.)

Okokuqala, i-Recap esheshayo ku-Omega-3s

Uma kukhulunywa nge-omegas, ama-omega-3 athola lonke udumo — futhi naboyenza ukudlala izindima eziningi ezibalulekile empilweni yethu.

Ama-omega-3 amabili okungenzeka ukuthi uke wezwa ngawo: i-EPA ne-DHA, womabili atholakala ezinhlanzini ezinamafutha, njenge-salmon, tuna, namasardine. Enye ongase ungezwa ngayo (ngoba umzimba wethu awukwazi ukuyisebenzisa ngokuphumelelayo): I-ALA, etholakala ekudleni kwezitshalo, njengembewu yefilakisi, imbewu ye-chia, nama-walnuts. (Bheka imithombo ephezulu yemifino ye-omega-3 fatty acids.)

"I-Omega-3s yaziwa ngezindawo zayo ezilwa nokuvuvukala," kusho uBrittany Michels, MS, RD, LDN, ingcwethi yezokudla ye-The Vitamin Shoppe kanye ne-Only Me eyenzelwe abantu izithasiselo. "Njengoba izifo eziningi zibangelwa ukuvuvukala okungalawulwa, i-omega-3s inganciphisa ingozi yethu yokuthuthukisa izimo ezithile."

Ngokusho kukaMichels, ama-omega-3 akhonjisiwe ukuthi asekela impilo yethu ngezindlela eziningi, kufaka phakathi:

• impilo yengqondo
• impilo yobuchopho
• impilo yenhliziyo (kuhlanganise ne-cholesterol)
• impilo yamehlo
• ukuphathwa kwesifo okuzenzakalelayo

Kodwa-ke, i-omega-3s ayisona isiphetho-konke, yiba-bonke!

I-Yep, Udinga i-Omega-6s, nayo

Yize ama-omega-6s ethola i-rap embi (sizochaza ngomzuzwana), nawo afaka isandla empilweni yethu.

"I-Omega-6s yaziwa ngezindawo zayo ezinokuvuvukala," kuchaza uMichels. "Yize lokhu kungazwakala kuyinto embi, imisebenzi eminingi yomzimba-kufaka phakathi ukuvikelwa ekuguleni nasekulimaleni-idinga izimpendulo ezikhuthaza ukuvuvukala."

I-Omega-6s futhi ikusiza ukuthi ugcine ushukela wegazi ophilile kanye ne-cholesterol futhi usekele amandla wegazi lethu lokugcwala, ngokusho kweHarvard Medical School. (Okuhlobene: Izindlela Zonke Zemvelo Zokulawula Ushukela Wegazi)

Lawa mafutha uzothola kusoya, ummbila, amantongomane, imbewu, imikhiqizo yezilwane, namafutha enziwe ngemifino nembewu.

Okubi: "Ukusetshenziswa kwama-omega-6 amaningi kunalokho okudingayo kungasiza ekuvukeleni ngokweqile emzimbeni," kusho u-Appel. (Lokhu kungazenza zibe zimbi izimpawu kubantu abanezimo zokuvuvukala, njengesifo samathambo.) Eqinisweni, inani eliphakeme le-omega-6 ezingxenyeni zeseli lingahle lihlotshaniswe nengozi eyengeziwe yesifo senhliziyo, uyanezela.

Ukungalingani kwe-Omega

Ezweni eliphelele, ungadla isilinganiso esingu-4: 1 omega-6s ukuya ku-omega-3s — noma ngaphansi, kuchaza usosayensi wezokudla uJenna Appel, M.S., R.D., L.D.N. (Ngoba umzimba wakho awukwazi ukukhiqiza ama-omega-3snoma i-omega-6s iyodwa, kufanele uthole okudingayo ekudleni.)

Nayi inkinga enkulu yamafutha: Ngenxa ye-okukhulu amanani embewu egayiwe kanye namafutha emifino ekudleni okujwayelekile kwaseMelika (akukho konke ukudla okugayiwe emdlalweni), iningi labantu lidla ngendlela, ama-omega-6 amaningi kakhulu. (Njengoba abantu abaningi bengadli ukudla kwasolwandle okuningi, noma kunjalo, bayasilela kuma-omega-3s.)

Njengo, ama-omega-6s aphindwe kathathu kuya kahlanu. Umuntu ojwayelekile udla phakathi kuka-12:1 no-25:1 isilinganiso se-omega-6s kuya ku-omega-3s, kusho uMichels.

"Thatha isithombe sesaha," kusho uMichels. "Une-omega-3s elwa nokuvuvukala ngakolunye uhlangothi ne-pro-inflammatory omega-6s ngakolunye uhlangothi. Kubantu abaningi, uhlangothi lwe-omega-6 lufihlwe odakeni. (Okuhlobene: Lawa Amafutha Angavunyelwe Kungase Kubangele Inhliziyo Yakho Ethukuthele)

Ukulinganisela i-Omegas yakho

Ukuze ubuyisele ukudla kwakho kwe-omega ebangeni elifanele, kufanele unciphise ukudla okuthile—futhi ulayishe kokunye.

Okokuqala, hlola amalebula okudla ngokucophelela ngamafutha asetshenzisiwe embewu nemifino (njengama-soybean kanye ne-sunflower) bese usika ukudla okuningi okwenziwe ngangokunokwenzeka, kusho u-Appel.

Ngemuva kwalokho, shintsha noma imaphi amafutha owasebenzisayo ekhaya ngamafutha aphansi ku-omega-6s, njengamafutha omnqumo. (Esinye isizathu: Uwoyela we-Olive ungasiza futhi ekunciphiseni ingozi yokuba nomdlavuza webele.)

Ukusuka lapho, yengeza ukudla kwakho kwe-omega-3s ngokudla ama-servings amathathu okudla kwasolwandle okuphansi (khumbula, izinhlanzi ezinamafutha!) Ngeviki, kuncoma amaMichels. Ungangeza futhi isengezo sansuku zonke se-omega-3 enkambisweni yakho; vele wenze isiqiniseko sokuthenga kusuka kumkhiqizo ohloniphekile onomuntu ovela eceleni ohlola izengezo zakhe zekhwalithi.

Buyekeza kwe-