Zakudya zokhala ndi omega 6
Zamkati
Zakudya zokhala ndi omega 6 ndizofunikira kuti ubongo ukhale wogwira ntchito ndikuwongolera kukula ndikukula kwa thupi, popeza omega 6 ndichinthu chomwe chimapezeka m'maselo onse amthupi.
Komabe, omega 6 sangapangidwe ndi thupi la munthu, chifukwa chake, ndikofunikira kudya zakudya zokhala ndi omega 6 tsiku lililonse, monga mtedza, mafuta a soya kapena mafuta a canola, mwachitsanzo.
Kuchuluka kwa omega 6 tsiku lililonse kuyenera kukhala kochepera kuposa omega 3, popeza omega 6 imalepheretsa kuyamwa kwa omega 3, zomwe zimayambitsa chiopsezo chachikulu chodwala matenda amtima. Onani kuchuluka kwa omega 3 mu zakudya ku: Zakudya zokhala ndi omega 3.
Kuphatikiza apo, omega 6 wochulukirapo amathanso kukulitsa zizindikilo za matenda ena, monga mphumu, matenda amthupi, mavuto a rheumatic kapena ziphuphu, chifukwa omega 6 imawonjezera kutupa kwa thupi ndikulepheretsa kupuma.
Mndandanda wazakudya zolemera mu omega 6
Zakudya zazikulu zomwe zili ndi omega 6 ndizo:
| Chakudya / Gawo | Kuchuluka kwa omega 6 | Chakudya / Gawo | Kuchuluka kwa omega 6 |
| 28 g wa mtedza | 10,8 g | 15 mL wamafuta a canola | 2.8 g |
| Mbeu za mpendadzuwa | 9.3 g | 28 ga hazelnut | 2.4 g |
| 15 mL wa mafuta a mpendadzuwa | 8.9 g | 28 g cashew | 2.2 g |
| 15 mL wamafuta a soya | 6.9 g | 15 mL wamafuta a fulakesi | 2 g |
| 28 g chiponde | 4.4 g | 28 g wa mbewu za chia | 1.6 g |
Zakudya izi siziyenera kudyedwa mopitirira muyeso, chifukwa omega 6 yochulukirapo imatha kuwonjezera chiopsezo chokhala ndi madzi osungunuka, kuthamanga kwa magazi kapena Alzheimer's.
Chifukwa chake, ndikofunikira kuti mufunsane ndi katswiri wazakudya, makamaka akakhala ndi matenda otupa, kuti asinthe mavutowo ndikupewa kumwa kwambiri omega 6 mokhudzana ndi omega 3.
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