Zakudya zokhala ndi omega 6

Zambiri zanenedwa kuti ndikofunikira kuti tikhalebe ndi omega 3 ndi omega 6 mthupi lathu, ndi mafuta osakwanira omwe amasangalala ndi zinthu zabwino kwambiri kuti akhalebe ndi thanzi labwino.

Nthawi ino tikambirana za omega 6, koma mwanjira ina munthu sangathe kumvetsetsa popanda winayo. 

Ndi mafuta ofunikira, opangidwa ndi polyunsaturated omweThupi lathu limatha kupanga, ndikofunikira kudziwa kuti ndi zakudya ziti zomwe zili ndi omega 6 kuti tikhale athanzi.

Omega 6 amachita mkati mwa thupi, kutipindulitsa, tuli ndi mikhalidwe yabwino kwambiri zomwe tikukuwuzani pansipa.

magazi

Ubwino wake ndi omega 6

Omega 6 amachita m'thupi ndikupanga mahomoni ndi nembanemba ya selo. Kuphatikiza apo, ndiyabwino kwambiri kuti chitetezo cha mthupi chizigwira bwino ntchito, kuwonjezera apo, chimasamalira athu thanzi la neural ndi ma synaptic transmissions. 

  • Kuchepetsa triglycerides ndi mafuta m'magazi.
  • Amagwiritsidwa ntchito kukonza khalidwe zokhudzana ndi tsitsi, Imalepheretsa kutayika kwa tsitsi ndikuisunga kuti ikhale yolimba komanso yathanzi.
  • Amalangizidwa kwa amayi akakhala pakati pawo nthawi kusamba, amagwirizana pochepetsa zizindikiro.
  • Omwe amavutika shuga Ndizopindulitsa kwambiri chifukwa imachepetsa magazi a insulin.
  • Zimathandizira kuzungulira kwa magazi, kotero zitha kukhala zothandiza kwa amuna omwe ali ndi vuto lakusowa mphamvu.
  • Tetezani mtima wathu, Imaletsa matenda amtima okhudzana ndi kutsekeka kwa mitsempha.
  • Pewani mavuto a masomphenya, chifukwa chothandizidwa ndi magazi.
  • Zimalimbikitsa chitetezo cha mthupi. 
  • Mafutawa amachepetsa kuyeserera kwaulere komwe kumakhudza khungu ndikumapangitsa khungu kukalamba msanga.

mafuta a azitona

Zakudya zokhala ndi omega 6

Omega 6 fatty acids amadziwika bwino ndipo amapezeka mu zakudya zambiri, zamasamba ndi nyama.

Amapezeka makamaka mu mafuta a masamba, odziwika kwambiri mwa iwo ndi mafuta osungunuka, chakudya ichi sichidya ngati chakudya chokha, timangopeza ngati chowonjezera kapena zosakaniza za zakudya zina.

Mkati mwa mpendadzuwa, chimanga, soya, chiponde kapena mafuta a zitsamba Titha kupezanso omega 6. Tiyenera kukumbukira kuti mafutawa ndi owopsa kwambiri koma athanzi, sayenera kuzunzidwa. Kumbali inayi, titha kuzipeza m'mafakitale, monga ma cookie kapena margarines.

Mwachidule, lembani zakudya zabwino kwambiri kuti mupeze Omega 6.

zovala

  • Mafuta a masamba: mpendadzuwa, chimanga, sesame, azitona, ndi zina.
  • Masewera a Frutos: mtedza, mtedza, maamondi, mabokosi, ndi zina zambiri.
  • Mbewu: Mbewu zamphesa, mpendadzuwa, sesame, borage, chia, ndi zina zambiri.
  • Ziphuphu 
  • Peyala. 
  • Mbewu zonse. 

Monga tanenera, omega 6 imagwirizana kwambiri ndi omega 3, ndipoPali ubale womwe umatanthawuza kuti kupindula ndi m'modzi, ndibwino kudya winayo. Chifukwa chake, tikulimbikitsidwa magawo anayi a omega 4 acid pagawo lililonse la omega 6.

Lero, pali zakudya zambiri ndi mitundu yothandizira mitundu yonse ya matendas, kuti muchepetse thupi, kuti mukhale ndi minofu, pokonzekera marathon, ndi zina zambiri. Mwa ambiri a iwo, omega 6 ochulukirapo kuposa omega 3 amalimbikitsidwa, pomwe kusintha kwawo ndi phindu lawo pambuyo pake zimachepetsedwa.

Pachifukwa ichi, timathandizira kugwiritsa ntchito zinthu zonsezi kukonza kwathunthu ndikupindulira 100%.

mafuta a sesame

Zakudya zokhala ndi omega 3 ndi omega 6

  • Walnuts: Iwo ndi olemera mu omega 3 ndi omega 6, pachifukwa ichi, mutha kusankha ma walnuts kuti mumalize kudya kwanu, ma walnuts ochepa pachakudya chitha kukhala chiyambi chabwino.
  • Mafuta a canola: Mafuta amtunduwu amakhala ndi omega 9, pachifukwa ichi, pakati pa onse omwe timapeza, woyamba pamndandanda ayenera kupezeka. Mutha kuyigwiritsa ntchito kuphika kapena kuvala masaladi.
  • Lecithin: Chowonjezera ichi ndi chowonjezera chachilengedwe cholemera kwambiri mu omega 3 ndi 6, chifukwa chake zidzakhala zabwino kwambiri kuwongolera shuga ndi mafuta m'magazi.

Kutsutsana kokha zomwe timapeza ndi ma acid omega 3, 6 ndi 9, ndiye kuti kutipindulira kwathunthu tikuyenera kudya mitundu yonse itatu, anthu ambiri sadziwa, koma sizothandiza kwenikweni kuyang'ana mtundu umodzi wokha wa omega.

Moyo ndi chakudya chomwe timadya tsiku lililonse sichikhala ndi thanzi labwino, mafuta, chakudya, shuga Amapezeka pazakudya zathu ndipo izi zikutanthauza kuti michere yochepa yachilengedwe komanso yathanzi sangathe kuchita moyenera.

makapisozi

Momwe mungazigwiritsire ntchito

Mafuta amtundu wa Polyunsaturated kupatula kuwadya pazinthu zomwe tatchulazi, se itha kupezeka pazowonjezera. Nthawi zina, kutengera momwe zimakhalira, ndibwino kudya zachilengedwe zomwe zili ndi zinthu zambiri chifukwa zimakhala ndi michere yambiri yomwe timasowa.

Tiyenera kutero phunzirani kusiyanitsa iwo ndikudziwa kuti chinthu chilichonse ndi chakudya ndi chiyani, m'malo ambiri, kuphatikiza ambiri kungakhale yankho pochiza matenda ang'onoang'ono.

Tikukulangizani kuti mupite kwa dokotala wabanja nthawi zonse kuti tiwone kukayikira kwathu konse pazinthu zachilengedwe, chifukwa ngakhale zili zonse zopindulitsa, sizingachite chimodzimodzi mwa aliyense wa ife.

 


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  1. Wotsogolera pazosankhazi: Miguel Ángel Gatón
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  5. Zosunga: Zosungidwa ndi Occentus Networks (EU)
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