Kuninzi esele kuthethiwe ukuba kubaluleke kakhulu ukugcina amanqanaba amahle e-omega 3 kunye ne-omega 6 emzimbeni wethu, ziiasidi ezingenasaturated Okonwabela ezona mpahla zibalaseleyo ukugcina impilo entle.
Ngeli xesha siza kugxila kwi omega 6, kodwa ngandlela thile enye ayinakuqondwa ngaphandle kwenye.
Kuyinto ebalulekileyo, i-polyunsaturated fatUmzimba wethu uyakwazi ukwenza, kubalulekile ukwazi ukuba zeziphi ukutya okunotye kwi-omega 6 ukuphucula impilo yethu.
IOmega 6 isebenza ngaphakathi emzimbeni, iyasinceda, tineempawu ezintle esikuxelela yona apha ngezantsi.
Zithini izibonelelo ze-omega 6
I-Omega 6 isebenza emzimbeni ngokwakha iihomoni kunye neembumba zeseli. Ukongeza, kufanelekile ukuba amajoni omzimba asebenze ngokufanelekileyo, ukongeza, iyayinyamekela impilo ye-neural kunye nokuhanjiswa kwe-synaptic.
- Ukuncipha triglycerides kunye cholesterol egazini.
- Isetyenziselwa ukuphucula mgangatho ezinxulumene neenwele, kuthintela ukulahleka kweenwele kwaye kuzigcina zomelele kwaye zisempilweni.
- Kuyacetyiswa kwabasetyhini xa bekuzo Ixesha ngaphambi kwexesha, basebenzisana ekunciphiseni iimpawu.
- Abo bahluphekileyo iswekile Kuyanceda kakhulu njengoko kunciphisa amanqanaba e-insulin egazini.
- Inceda inkqubo yokujikeleza kwegazi, ngenxa yoko kunokuba luncedo kulawo madoda aphethwe kukungabi namandla.
- Khusela iintliziyo zethu, kuthintela izifo zentliziyo kunye nokunxibelelana kwemithambo.
- Ziphephe iingxaki zombono, enkosi ngenkxaso yayo ekujikelezeni kwegazi.
- Ukukhuthaza amajoni omzimba.
- La mafutha anciphisa isenzo seeradicals zasimahla ezichaphazela ngokuthe ngqo ulusu kwaye zibangele ukuguga ngaphambi kwexesha kolusu.
Ukutya okunotye kwi-omega 6
I-Omega 6 fatty acids yaziwa kakuhle kwaye zifumaneka kwintabalala yokutya, imifuno kunye nezilwanyana.
Zifumaneka ikakhulu kwifayile ye- iioyile zemifuno, ezona zibalaseleyo kuzo yi-safflower oil, oku kutya akutyiwanga njengokutya ngokwako, sikufumana kuphela ngohlobo lwesongezelelo okanye izithako zokunye ukutya.
Ngaphakathi kukajongilanga, umbona, isoya, ipeanut okanye ioyile yesame Sinokufumana i-omega 6. Kufuneka siyiqonde into yokuba iioyile zinekhalori kakhulu kodwa zisempilweni, akufuneki ukuba zixhatshazwe. Kwelinye icala, sinokuyifumana kukucaciswa kwemizi-mveliso, ezinje ngeicookies okanye iargarines.
Ukushwankathela, bhala phantsi ukuba zeziphi ezona ndlela zokutya zifanelekileyo zokufumana i-Omega 6.
- Ioyile yemifuno: ujongilanga, umbona, isesame, umnquma, njl.
- Amantongomaneii-walnuts, amandongomane, iiamangile, ii-chestnut, njl.
- Imbewu: Iflekisi, imbewu kajongilanga, isesame, i-borage, i-chia, njl.
- Imifuno.
- Iponyoponyo.
- Amazimba.
Njengoko besitshilo, i-omega 6 inxibelelene ngokusondeleyo ne-omega 3, kwayeKukho ubudlelwane obuthetha ukuba ukuxhamla kwenye, kungcono ukuba usebenzise enye. Ke ngoko kuyacetyiswa iinxalenye ezine ze-omega 4 acid kwindawo nganye ye-omega 6.
Namhlanje, kukho inkitha yokutya kunye neerejimeni ukunyanga zonke iintlobo zezifoezithile, ukunciphisa umzimba, ukufumana ubunzima bemisipha, ekulungiseleleni i-marathon, njl. Uninzi lwazo, i-omega 6 engaphezulu kwe-omega 3 iyacetyiswa, apho utshintsho kunye nesibonelelo esilandelayo sincitshisiwe.
Ngesi sizathu, sixhasa ukusetyenziswa kwezinto zombini ukuphucula ngokupheleleyo kwaye uzuze i-100%.
Ukutya okunotye kwi-omega 3 kunye ne-omega 6
- IiWalnuts: Batyebile kuzo zombini i-omega 3 kunye ne-omega 6, ngenxa yesi sizathu, unokukhetha ii-walnuts ukugqibezela ukutya kwakho, i-walnuts encinci ye-snack inokuba sisiqalo esihle.
- I-oyile yecanola: Olu hlobo lweoyile lune-omega 9, ngenxa yesi sizathu, phakathi kwazo zonke esizifumanayo, eyokuqala kuluhlu kufuneka ifunyenwe. Ungayisebenzisa ukupheka okanye ukunxiba iisaladi.
- Lecithin: Esi songezelelo sisongezelelo sendalo esityebe kakhulu kwi-omega 3 kunye ne-6, ke kuyakuba luncedo kakhulu ekulawuleni i-glucose kunye namanqanaba e-cholesterol egazini.
Ukuchasana kuphela into esiyifumanayo neeasidi I-omega 3, 6 kunye ne-9, kukuba oko kuya kusinceda ngokupheleleyo Kuya kufuneka sizisebenzise zontathu ezi ntlobo, abantu abaninzi abazi, kodwa akuncedi nto ukugxila kuhlobo olunye lwe-omega.
Indlela yokuphila kunye nokutya okutyiwa yonke imihla akusekho mpilweni, amafutha, iicarbohydrate, iswekile Zikhona kakhulu ekutyeni kwethu kwaye oku kuthetha ukuba izondlo ezimbalwa zendalo kunye nezisempilweni azinakwenza ngokuhambelana.
Ungayisebenzisa njani
IiPolyunsaturated fatty acids ngaphandle kokuzitya kokutya sele kukhankanyiwe, se inokufumaneka kwizongezelelo ezifakwe ngaphakathi. Ngamanye amaxesha, kuxhomekeka kwimeko, kukhethwa ukuba kutyiwe iimveliso zendalo ezifakwe ngaphakathi kuba ziqulathe isixa esikhulu seso sondlo singekhoyo.
Kufanele si funda ukwahlulahlula kwaye wazi ukuba yintoni into nganye kunye nokutya, kumaxesha amaninzi, ukudityaniswa kwezinto ezininzi kunokuba sisisombululo ekunyangeni izifo ezithile ezingephi.
Sikucebisa ukuba uhlale ugqirha wosapho ukubonisana nawo onke amathandabuzo ethu malunga neemveliso zendalo, kuba nangona zonke ziluncedo, azinakwenza ngendlela efanayo kuye ngamnye wethu