Nā meaʻai e waiwai ana i ka omega 6

Ua ʻōlelo ʻia he mea nui ia e mālama i nā pae maikaʻi o ka omega 3 a me ka omega 6 i loko o ko mākou kino, he mau unsaturated fatty acid e hauʻoli i nā waiwai maikaʻi loa e mālama ai i ke olakino maikaʻi.

Kēia manawa e nānā mākou i ka omega 6, akā ma ke ʻano hiki ʻole ke hoʻomaopopo ʻia me ka ʻole o kekahi. 

He waiwai nui ia, momona momona iHiki i kā mākou kino ke hana, he mea nui ia e ʻike i nā meaʻai e waiwai ai ka omega 6 e hoʻomaikaʻi ai i ko mākou olakino.

Hana ʻo Omega 6 i loko o ke kino, e pōmaikaʻi ana iā mākou, the ano nui kona a mākou e haʻi aku ai iā ʻoe ma lalo.

kahe koko

He aha nā pono o ka omega 6

Hana ka Omega 6 i ke kino ma o ka hana ʻana hona a me nā membrane pūnaewele. Hoʻohui ʻia, kūpono loa ia no ka hana pono ʻana o ka ʻōnaehana pale, i ka hoʻohui, mālama ia i kā mākou ke olakino neural a me nā transmissions synaptic. 

  • Hoʻoemi nā triglycerides a me ka cholesterol i ke koko.
  • Hoʻohana ʻia ia e hoʻomaikaʻi maikaʻi pili lauoho, pale i ka lauoho lauoho a mālama iā ia i ikaika a olakino.
  • Kūkā ʻia no nā wahine ke pili lākou i kā lākou epoch premenstrual, hana pū i ka hōʻemi ʻana i nā ʻōuli.
  • ʻO ka poʻe ʻeha diabetes He mea maikaʻi loa ia no ka mea e hoʻohaʻahaʻa i nā pae o ka insulin i ke koko.
  • Kōkua ia i ka ʻōnaehana puni, no laila hiki ke kōkua no kēlā mau kāne e ʻeha nei i ka maʻi.
  • Palekana i ko mākou naʻau, pale i nā maʻi o ka maʻi e pili ana i ka ālai ʻana o nā aʻa.
  • Hōʻalo i nā pilikia ʻike, mahalo i kona kākoʻo i ke kahe o ke koko.
  • Hoʻoulu i ka ʻōnaehana pale. 
  • Hoʻoemi kēia momona i ka hana o nā radical manuahi e hoʻopili pololei i ka ʻili a hana i ka ʻelemakule o ka ʻili.

aila olila

Nā meaʻai e waiwai ana i ka omega 6

Kaulana nui nā Omega 6 momona momona a loaʻa lākou i ka nui o nā meaʻai, nā mea kanu a me nā holoholona.

Loaʻa lākou ma ka nā aila mea kanu, ʻo ka mea nui o lākou ka aila hoʻomālamalama, ʻaʻole hoʻopau ʻia kēia meaʻai e like me ka meaʻai ponoʻī, loaʻa wale iā mākou i ke ʻano o kahi waihona a i ʻole nā ​​mea hoʻohui o nā meaʻai ʻē aʻe.

I loko o ka sunflower, ka palaoa, ka soy, ka pī a me ka ʻaila sesame Hiki iā mākou ke kiʻi i ka omega 6. Pono mākou e hoʻomanaʻo i ka nui o ka calory o nā aila, ʻoiai ke olakino ʻaʻole pono e hoʻomāinoino ʻia. Ma ka lima ʻē aʻe, hiki iā mākou ke loaʻa iā ia i nā elaborations ʻoihana, e like me nā kuki a me nā margarine.

E hōʻuluʻulu, kākau i lalo i nā meaʻai kūpono e loaʻa ai ka Omega 6.

walnuts

  • ʻO nā aila mea kanu: pua pua pua, kulina, sesame, ʻoliva, etc.
  • Nati: walnuts, peanuts, almonds, chestnuts, etc.
  • Nā huaʻala: Flaxseed, pua lūlū, sesame, borage, chia, etc.
  • ʻEluʻi 
  • ʻApokila. 
  • Nā mānoanoa holoʻokoʻa. 

E like me kā mākou i ʻōlelo ai, pili pono ka omega 6 i ka omega 3, aAia kahi pilina e pili ana i ka pōmaikaʻi mai kekahi, ʻoi aku ka maikaʻi e hoʻopau i kekahi. No laila, paipai ʻia he 4 ʻāpana o ka omega 6 acid no kēlā me kēia ʻāpana o ka omega 3.

I kēia lā, aia ka lehulehu o nā papaʻai a me nā regimens e mālama ai i nā ʻano maʻi āpaus kikoʻī, e lilo ke kaupaona, e loaʻa ai ka nui o nā mākala, i ka hoʻomākaukau no ka marathon, a pēlā aku. I ka hapanui o lākou, ʻoi aku ka nui o ka omega 6 ma mua o ka omega 3 e paipai ʻia, me kahi e hoʻoliʻiliʻi ai ko lākou loli a me ka pono ma hope.

No kēia kumu, Kākoʻo mākou i ka hoʻohana o nā mea ʻelua e hoʻomaikaʻi piha a hoʻopōmaikaʻi iā 100%.

ʻAila sesame

Loaʻa nā meaʻai i ka omega 3 a me ka omega 6

  • Meaʻai: Loaʻa lākou i ka omega 3 a me ka omega 6 ʻelua, no kēia kumu, hiki iā ʻoe ke koho i nā walnuts e hoʻopau i kāu papaʻai, hiki i kahi lima o nā walnuts no kahi meaʻai māmā ke hoʻomaka maikaʻi loa.
  • ʻAila Canola: Aia i loko o kēia ʻano ʻaila ka omega 9, no kēia kumu, i waena o nā mea āpau a mākou e ʻike ai, ʻo ka mea mua ma ka papa inoa e loaʻa. Hiki iā ʻoe ke hoʻohana iā ia e kuke a ʻaʻahu paha i nā salakeke.
  • Lecithin: Kēia kumukanawai A kumukanawai mea he maoli kumukanawai a momona waiwai i loko o ka omega 3 a me 6, no laila ia e mea maikaʻi loa e hoʻoponopono i ka glucose a me ka pae kolesterol i ke koko.

ʻO ka contraindication wale nō ka mea a mākou e loaʻa ai me nā waikawa omega 3, 6 a me 9, ʻo ia ka mea e pōmaikaʻi piha ai iā mākou pono mākou e hoʻopau i nā ʻano ʻekolu, ʻaʻole ʻike ka poʻe he nui, akā hoʻohana iki ia e nānā i hoʻokahi wale nō ʻano o ka omega.

ʻO ke ʻano o ka nohona a me nā meaʻai e hoʻopau ʻia i kēlā me kēia lā ʻaʻole maikaʻi loa, nā momona trans, nā haʻalulu, nā kō Aia lākou i kā mākou papaʻai a ʻo kēia ka manaʻo ʻaʻole hiki i kekahi mau mea momona maoli a olakino hoʻi ke hana e like me ia.

mau kāula

Pehea e hoʻopau ai

Polyunsaturated fatty acid ʻokoʻa i ka ʻai ʻana iā lākou mai nā mea i ʻōlelo ʻia aʻe nei, se hiki ke kiʻi ʻia mai nā hoʻopihapiha encapsulated. I kekahi manawa, kaukaʻi ʻia i ka hihia, ʻoi aku ka maikaʻi e hoʻopau i nā huahana kūlohelohe encapsulated ʻoiai loaʻa iā lākou ka nui o ka momona a mākou e nele ai.

Pono mākou e aʻo e hoʻokaʻawale iā lākou a ʻike i ke ʻano o kēlā me kēia mea, i nā manawa he nui, hiki i ka hui pū ʻana o nā mea he nui ke hoʻoponopono i kekahi mau maʻi liʻiliʻi.

Paipai mākou iā ʻoe e hele mau i ke kauka ʻohana e nīnau i nā kānalua āpau e pili ana i nā huahana kūlohelohe, no ka mea ʻoiai he pōmaikaʻi lākou āpau, ʻaʻole paha lākou e hana like me kēlā me kēia o kā mākou.

 


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.