Ungayisebenzisa kanjani i-Omega-6 yakho ku-Omega-3 Ratio

-Delile

• Kungani Unakekela i-Omega-6 ne-Omega-3 Fatty Acids?
• Bangaki Omega-6 Abadle Abantu Abangewona Abezimboni?
• Inkinga Ngokudla Kwasentshonalanga
• Gwema Amafutha Emifino Aphakeme Ku-Omega-6
• Yidla Ukudla Kwezilwane Okuphezulu Ku-Omega-3
• Okusemqoka

Namuhla, iningi labantu lidla ama-acid amaningi e-omega-6.

Ngasikhathi sinye, ukusetshenziswa kokudla kwezilwane okuphezulu kuma-omega-3s kuyinto ephansi kunayo yonke eyake yaba khona.

Ososayensi basola ukuthi isilinganiso esisontekile sala mafutha e-polyunsaturated fatty kungaba ngesinye sezici ezilimaza kakhulu ekudleni kwaseNtshonalanga.

Kungani Unakekela i-Omega-6 ne-Omega-3 Fatty Acids?

I-Omega-6 ne-omega-3 fatty acids ibizwa ngamafutha e-polyunsaturated ngoba anama-bond amaningi (poly = many) amaningi.

Umzimba wakho awunawo ama-enzyme wokuzikhiqiza, ngakho-ke kumele uwuthole ekudleni kwakho.

Uma ungatholi lutho ekudleni kwakho, uba nokushoda futhi ugule. Yingakho abizwa ngokuthi "kubalulekile" okunamafutha acid.

Kodwa-ke, lawa mafutha acid ahlukile kunamanye amafutha amaningi. Azisetshenziswanga nje amandla noma ukugcinwa, ziyasebenza ngokuphila futhi zinezindima ezibalulekile ezinqubweni ezifana nokuvimba igazi nokuvuvukala.

Kepha i-omega-6s ne-omega-3 ayinayo imiphumela efanayo. Ososayensi bakholelwa ukuthi i-omega-6s i-pro-inflammatory, kuyilapho i-omega-3s iphikisana nokuvuvukala ().

Vele, ukuvuvukala kubalulekile ekusindeni kwakho. Kuyasiza ukuvikela umzimba wakho ekuthelelekeni nasekulimaleni, kepha futhi kungadala ukulimala okukhulu futhi kube nomthelela ezifweni lapho zingamahlalakhona noma ngokweqile.

Eqinisweni, ukuvuvukala okungamahlalakhona kungaba ngesinye sezishoshovu ezihamba phambili zezifo zesimanje ezinzima kakhulu, kubandakanya isifo senhliziyo, isifo se-metabolic, isifo sikashukela, isifo samathambo, i-Alzheimer's kanye nezinhlobo eziningi zomdlavuza.

Ososayensi bacabangele ukuthi ukudla okunama-omega-6s kodwa ama-omega-3 aphansi akhuphula ukuvuvukala, kanti ukudla okubandakanya amanani alinganisiwe ngakunye kwehlisa ukuvuvukala ().

Labo abalandela ukudla kwaseNtshonalanga ngokujwayelekile badla kakhulu ama-omega-6s ahlobene ne-omega-3s. Abaningi bakholelwa ukuthi lokhu kuyinkinga enkulu yempilo.

Isilinganiso se-omega-6 kuya ku-omega-3 esiphakeme kakhulu singafaka isandla ekuvukeleni ngokweqile emzimbeni, okungahle kube nengozi yezifo ezahlukahlukene.

Bangaki Omega-6 Abadle Abantu Abangewona Abezimboni?

Ngokusho kukaDkt.Stephan Guyenet, isilinganiso se-omega-6 kuya ku-omega-3 sabantu ababengaphambi kwezimboni sisukela ku-4: 1 kuye ku-1: 4.

Abaqoqi abazingeli abadla kakhulu izilwane zomhlaba basebenzisa la mafutha ngokulinganisa kuka-2: 1 kuye ku-4: 1, kuyilapho ama-Inuit, abedla kakhulu ukudla kwasolwandle okucebile u-omega-3, abe nesilinganiso esingu-1: 4. Abanye abantu bangaphambi kwezimboni babephakathi nendawo.

Ubufakazi be-Anthropological buveza nokuthi isilinganiso sabantu abaguquke ekudleni sasiseduze no-1: 1, kanti isilinganiso namuhla cishe siyi-16: 1 (3).

Yize laba bantu babenempilo ephansi kunabantu besimanje, abanye abacwaningi balinganisela ukuthi izifo ezingalapheki zokuphila, njengesifo senhliziyo nesifo sikashukela, zazingavamile kakhulu.

Akukhona nje ukuthi abantu bangaphambi kwezimboni bathola ama-omega-6 amancane kakhulu ekudleni kwabo, baphinde bathola ukuzivocavoca umzimba, badla ushukela omncane futhi abanakho ukufinyelela kokudla okungenamsoco kwanamuhla.

Zonke lezi zinto zingachaza amazinga azo aphansi ezifo zesimanje zokuphila. Kodwa-ke, umphumela awunakubalwa kuphela ekudleni okuphansi kwama-omega-6 fatty acids.

Abantu abadle ukudla kwangaphambi kwezimboni babene-omega-6 kuya ku-omega-3 isilinganiso cishe se-4: 1 kuye ku-1: 4, iningi liwela ndawo ndawo phakathi. Isilinganiso namuhla siyi-16: 1, siphezulu kakhulu kunalokho abantu abajwayele izakhi zofuzo.

Inkinga Ngokudla Kwasentshonalanga

Abantu baseNtshonalanga badla inani elikhulu lembewu elicutshunguliwe kanye namafutha emifino.Amanye ala mafutha alayishwa ngama-omega-6s.

Ubuchwepheshe bokucubungula la mafutha abuzange bube khona kuze kube yiminyaka engaba yikhulu edlule, futhi abantu abasitholanga isikhathi sokuzivumelanisa nezakhi zofuzo kumanani aphezulu e-omega-6.

Egrafini elingezansi, ungabona ukwanda okukhulu kokusetshenziswa kukawoyela wesoya e-US, kusuka kuziro kuye kuma-24 amakhilogremu (ama-11 kgs) ngomuntu ngamunye ngonyaka. Lokhu kube yisamba esingu-7% wamakhalori aphelele ngonyaka ka-1999 ().

Uwoyela weSoybean njengamanje uwumthombo omkhulu wama-omega-6 fatty acids e-US ngoba ushibhile ngempela futhi utholakala kuzo zonke izinhlobo zokudla okusetshenzisiwe.

Egrafini elingezansi, ungabona ukuthi inani lama-omega-6 fatty acids atholakala ezitolo zomzimba zikhuphuke kanjani ngaphezu kwama-200% (amahlandla amathathu) eminyakeni engama-50 edlule kuphela.

Ngakho-ke, amafutha abantu abawadlayo namuhla aholela kuzinguquko zangempela emizimbeni yabo, zombili ngokuya ngezitolo zabo ezinamafutha omzimba kanye nempilo yolwelwesi lweseli.

Inani eliphakeme le-omega-6 ezingxenyeni zeseli lihlotshaniswa kakhulu nobungozi besifo senhliziyo, okwenza umqondo ophelele unikezwe imiphumela yabo yokuvuvukala ():

Kodwa-ke, azikho izifundo ezisezingeni eliphakeme ezilawulile eziphenye imiphumela ye-omega-6 acid esifo senhliziyo (,).

Futhi, izifundo ezilawulwayo zikhombisa ukuthi i-linoleic acid - i-omega-6 fatty acid ejwayelekile - ayikhuphuli amazinga wokumaka okuvuvukalayo ().

Eqinisweni, kusalokhu kungacaci ukuthi ukudla kakhulu i-omega-6 fatty acids kunemiphumela engcupheni yezifo ezingapheli zokuphila.

Ngakolunye uhlangothi, ubufakazi obuningi busekela imiphumela emihle yezempilo ye-omega-3 fatty acids. Isibonelo, izinzuzo zabo zenhliziyo zibalulekile (9,,).

Ama-Omega-3s nawo angathuthukisa zonke izinhlobo zokuphazamiseka kwengqondo njengokucindezeleka, i-schizophrenia kanye ne-bipolar disorder (12,,).

Noma kunjalo, ukudla ngokweqile kwama-polyunsaturated fatty acids, kufaka phakathi i-omega-3 ne-omega-6, kunezingozi eziningana. Izibopho eziphindwe kabili kuma-molecule e-fatty ziyasebenza kakhulu.

Bajwayele ukusabela nge-oxygen, bakha ukusabela kwamaketanga kwama-radicals wamahhala. Lawa ma-radicals wamahhala angadala ukulimala kwamaseli, okungenye yezindlela zokuguga nokuqala komdlavuza (,,).

Uma ufuna ukuthuthukisa isilinganiso sakho se-omega-6 kuya ku-omega-3, mhlawumbe kuwumqondo omubi ukudla i-omega-3 eningi ukuyinxephezela. Ukuba nenani eliphansi, elilinganisiwe ngakunye kungcono kakhulu.

Ukusetshenziswa kukawoyela wemifino ophakeme ku-omega-6 kukhuphuke kakhulu eminyakeni eyikhulu edlule. Ososayensi bakholelwa ukuthi lokhu kungadala ingozi enkulu.

Gwema Amafutha Emifino Aphakeme Ku-Omega-6

Into ebaluleke kakhulu ongayenza ukunciphisa ukudla kwakho kwe-omega-6 ukugwema izimbewu ezicutshunguliwe kanye nemifino yemifino ephezulu ku-omega-6, kanye nokudla okusetshenzisiwe okuqukethe.

Nali ishadi elinamafutha ajwayelekile namafutha. Gwema konke okune-omega-6 ephezulu (imigoqo eluhlaza okwesibhakabhaka).

Uyabona ukuthi ibhotela, uwoyela kakhukhunathi, isinqumelo, uwoyela wesundu namafutha omnqumo konke kuphansi kakhulu ku-omega-6.

Ngokuphambene nalokho, ubhekilanga, ummbila, ubhontshisi wesoya kanye namafutha ekotini aqukethe inani eliphakeme kakhulu.

Ukuthola eminye imininingwane ngamafutha okupheka anempilo, funda le ndatshana.

Kubalulekile ukuqaphela ukuthi ukuzuza ekudleni okuphansi kwama-omega-6 fatty acids kuyinkqubo yesikhathi eside futhi kudinga izinguquko zaphakade zendlela yokuphila.

Iningi labantu ligcina inani elikhulu lama-omega-6 fatty acids emafutheni omzimba wabo, futhi kungathatha isikhashana ukuwasusa.

Uma ukhathazekile ngama-omega-6 fatty acids, sebenzisa owoyela bemifino aqukethe amanani aphansi ama-omega-6 fatty acids, njengamafutha omnqumo. Futhi, cabanga ukuthatha izithasiselo ze-omega-3 noma ukudla izinhlanzi ezinamafutha kabili ngesonto.

Into ebaluleke kakhulu ongayenza ukuze unciphise ukungena kwe-omega-6 ukuqeda amafutha asetshenzisiwe emifino ekudleni kwakho, kanye nokudla okusetshenzisiwe okukuqukethe.

Yidla Ukudla Kwezilwane Okuphezulu Ku-Omega-3

Ukudla kwezilwane kuphakathi kwemithombo emihle kakhulu yama-omega-3 fatty acids e-preformed EPA ne-DHA.

Enye inkinga namuhla ukuthi izilwane zivame ukuphakelwa ukudla okususelwa okusanhlamvu okuqukethe i-soy nommbila.

Lokhu kunciphisa okuqukethwe kwabo kwe-omega-3, ngakho-ke amafutha e-polyunsaturated enyameni ikakhulukazi yi-omega-6 (,).

Ngakho-ke, uma ukwazi ukuyikhokhela, inyama eyondliwe ngotshani ilungile impela. Kodwa-ke, noma inyama ephakanyiswe ngokujwayelekile inempilo, inqobo nje uma ingacutshungulwa (,).

Ngisho nenyama ethile ekhuliswe ngokujwayelekile njengenkukhu nengulube ingaba phezulu ku-omega-6. Uma ufuna ukunciphisa i-omega-6 yakho oyidlayo ngangokunokwenzeka, khetha inyama ezingxenyeni ezinciphile zalezo zilwane.

Kungumqondo omuhle futhi ukuthenga amaqanda afuyiwe noma omega-3 acebile, aphezulu kuma-omega-3s, uma kuqhathaniswa namaqanda asezinkukhu akhuliswe ngokudla okususelwa ezinhlamvini.

Enye indlela ephumelelayo yokwengeza ukudla kwakho kwe-omega-3 ukudla izinhlanzi zasolwandle kanye noma kabili ngesonto. Izinhlanzi ezinamafutha njenge-salmon ziyimithombo enhle ikakhulukazi.

Uma udla inyama eningi evuswe ngomhlangano kanye / noma ungadli ukudla kwasolwandle okuningi, cabanga ukuthatha isithasiselo samafutha wezinhlanzi. Uwoyela wesibindi se-cod ukukhetha okuhle okuqukethe amavithamini D no-A.

Kukhona neminye imithombo yezitshalo ye-omega-3, kufaka phakathi imbewu yefilakisi ne-chia. Kodwa-ke, lokhu kuqukethe uhlobo lwe-omega-3 ebizwa nge-ALA. Umzimba womuntu awusebenzi kahle ekuguquleni i-ALA ibe amafomu asebenzayo - I-EPA ne-DHA ().

Ngalesi sizathu, imithombo yezilwane yama-omega-3s, njengezinhlanzi nezilwane ezondliwa ngotshani, imvamisa kuyizinqumo ezingcono. Kodwa-ke, izithasiselo ezinobungani be-vegan eziqukethe i-EPA ne-DHA ezivela ku-algae ziyatholakala.

Ungakhuphula ukudla kwakho kwama-omega-3 fatty acids ngokuthatha izithasiselo noma ngokudla inyama enotshani noma inhlanzi enamafutha.

Okusemqoka

Ososayensi basola ukuthi ukudla kakhulu i-omega-6 fatty acids, okuhlobene ne-omega-3, kungakhuthaza izifo eziningana ezingamahlalakhona.

Kodwa-ke, abukho ubufakazi obuqand 'ikhanda bokusekela lo mbono. Izifundo ezisezingeni eliphakeme kakhulu ziyadingeka ukuphenya imiphumela engaba khona yezempilo yokutholwa kwamafutha omega-6 ngokweqile.

Uma ukhathazekile, lesi umhlahlandlela olula wokwenza ibhalansi yakho yamafutha e-omega:

1. Gwema amafutha emifino aphezulu ku-omega-6 (kanye nokudla okusetshenzisiwe okukuqukethe).
2. Yidla izilwane eziningi ezicebile ze-omega-3, kufaka phakathi okuthile okuvela olwandle okungenani kanye noma kabili ngesonto.
3. Uma kudingeka, engeza ngomthombo we-omega-3 njengamafutha wezinhlanzi.