Kuningi osekushiwo ukuthi kubaluleke kakhulu ukugcina amazinga amahle omega 3 no-omega 6 emzimbeni wethu, zingamafutha acid angasetshenziswanga ezijabulela izakhiwo ezinhle kakhulu ukugcina impilo enhle.
Ngalesi sikhathi sizogxila kwi i-omega i-6, kodwa ngandlela thile umuntu ngeke aqondakale ngaphandle komunye.
Kuyinto amafutha abalulekile, we-polyunsaturated lokhoUmzimba wethu uyakwazi ukukhiqiza, kubalulekile ukwazi ukuthi yikuphi ukudla okunothile ku-omega 6 ukuthuthukisa impilo yethu.
I-Omega 6 isebenza ngaphakathi emzimbeni, iyasizuzisa, tinezimfanelo ezinhle esikutshela ngezansi.
Ziyini izinzuzo ze-omega 6
I-Omega 6 isebenza emzimbeni ngokwakha amahomoni nolwelwesi lweseli. Ngaphezu kwalokho, ilungele kakhulu ukuthi amasosha omzimba asebenze kahle, ngaphezu kwalokho, anakekela okwethu ukudluliswa kwempilo ye-neural kanye ne-synaptic.
- Kwehla triglycerides futhi i cholesterol egazini.
- Isetshenziselwa ukwenza ngcono ikhwalithi zezinwele, ivimbela ukulahleka kwezinwele futhi igcine iqinile futhi iphilile.
- Kuyalulekwa kwabesifazane uma bekubabo inkathi ngaphambi kokuya esikhathini, ibambisana ekunciphiseni izimpawu.
- Labo abahluphekayo sikashukela Kuyasiza kakhulu njengoba kwehlisa amazinga egazi e-insulin.
- Kuyasiza ukujikeleza kwegazi, ngakho-ke kungaba usizo kulawo madoda ahlupheka ngenxa yokungabi namandla.
- Vikela izinhliziyo zethu, ivimbela izifo zenhliziyo nemithambo yegazi ezihlobene nokuphazamiseka kwemithambo yegazi.
- Gwema izinkinga zokubona, ngenxa yokusekelwa kwalo ekujikelezeni kwegazi.
- Kushukumisa amasosha omzimba.
- La mafutha anciphisa ukusebenza kwama-radicals amahhala athinta ngqo isikhumba futhi abangele ukuguga ngaphambi kwesikhathi kwesikhumba.
Ukudla okunothile ku-omega 6
Ama-omega 6 fatty acids aziwa kahle futhi zitholakala ngobuningi bokudla, kokubili imifino nezilwane.
Atholakala ikakhulukazi kufayela le- uwoyela wemifinoOkugqame kakhulu kuwo uwoyela we-safflower, lokhu kudla akudliwa njengokudla uqobo, sikuthola kuphela ngesimo sesengezo noma izithako zokunye ukudla.
Ngaphakathi kukabhekilanga, ummbila, isoya, iphenathi noma uwoyela wesame Singathola futhi i-omega 6. Kumele sikhumbule ukuthi owoyela banekhalori kakhulu kepha banempilo, akufanele bahlukunyezwe. Ngakolunye uhlangothi, singakuthola ngokwandiswa kwezimboni, njengamakhukhi noma imajarini.
Ukubamba ngamafuphi, bhala ukuthi yikuphi ukudla okuhle kakhulu ukuthola i-Omega 6.
- Amafutha emifino: ubhekilanga, ummbila, isisame, umnqumo, njll.
- Izithelo ezomile: ama-walnuts, amakinati, ama-alimondi, ama-chestnut, njll.
- Imbewu: Amafilakisi, imbewu ye-sunflower, i-sesame, i-borage, i-chia, njll.
- I-Legumes
- Ukwatapheya.
- Izinhlamvu eziphelele.
Njengoba sishilo, i-omega 6 ixhunyaniswe kakhulu ne-omega 3, futhiKunobudlelwano obuchaza ukuthi ukuze uzuze kokunye, kungcono ukusebenzisa obunye. Ngakho-ke, kunconywa izingxenye ezine ze-omega 4 acid engxenyeni ngayinye ye-omega 6.
Namuhla, kukhona inqwaba yokudla kanye nemithi yokwelapha zonke izinhlobo zezifoezithile, ukunciphisa isisindo, ukuthola isisindo semisipha, ukulungiselela imarathon, njll. Eziningi zazo, kunconywa i-omega 6 eningi kune-omega 3, lapho inguquko yabo kanye nenzuzo elandelayo incishisiwe.
Ngokwalesi sizathu, sisekela ukusetshenziswa kwezinto zombili ukwenza ngcono ngokuphelele nokuzuza i-100%.
Ukudla okunothile ku-omega 3 no-omega 6
- Amantongomane: Banothile kukho kokubili u-omega 3 no-omega 6, ngenxa yalesi sizathu, ungakhetha ama-walnuts ukuqedela ukudla kwakho, idlanzana lama-walnuts lokudla okulula kungaba isiqalo esihle.
- Amafutha weCanola: Lolu hlobo lwamafutha lune-omega 9, ngenxa yalesi sizathu, phakathi kwabo bonke labo esibathola, owokuqala ohlwini kufanele atholakale. Ungayisebenzisa ukupheka noma ukugqoka amasaladi.
- Lecithin: Lesi sithasiselo siyisengezo semvelo esinothe kakhulu ku-omega 3 no-6, ngakho-ke kuzoba wusizo olukhulu ukulawula amazinga e-glucose ne-cholesterol egazini.
Ukuphikisana kuphela esikutholayo ngama-acids omega 3, 6 no-9, lokho kusizuzisa ngokugcwele kufanele sisebenzise zonke izinhlobo ezintathu, abantu abaningi abazi, kepha akusizi kangako ukugxila kohlobo olulodwa lwe-omega.
Indlela yokuphila nokudla okudliwa nsuku zonke akusenampilo kakhulu, amafutha, ama-carbohydrate, ushukela Zikhona kakhulu ekudleni kwethu futhi lokhu kusho ukuthi izakhamzimba ezimbalwa zemvelo nezinempilo azikwazi ukwenza ngokufanele.
Ungayisebenzisa kanjani
Amafutha e-Polyunsaturated fatty ngaphandle kokuwadla kokudla okukhulunywe ngenhla, se ingatholakala kwizithasiselo ezifakiwe. Kwesinye isikhathi, kuya ngecala, kungcono ukusebenzisa imikhiqizo yemvelo ehlanganisiwe ngoba iqukethe inani elikhulu lalesosakhi esiswele.
Kumele funda ukuwahlukanisa futhi wazi ukuthi yini into ngayinye nokudla okwenzelwe yona, ezikhathini eziningi, inhlanganisela yabaningi ingaba yisisombululo sokwelapha izifo ezithile ezincane.
Sikukwazisa ukuthi uye njalo kudokotela womndeni ukuxhumana nakho konke ukungabaza kwethu ngemikhiqizo yemvelo, ngoba yize konke kunenzuzo, kungenzeka kungasebenzi ngendlela efanayo kulowo nalowo kithi.