Omega-3-6-9 Fatty Acids: Mwachidule

Zamkati

• Kodi omega-3 fatty acids ndi chiyani?
• Kodi omega-6 fatty acids ndi chiyani?
• Kodi Omega-6 itha kukhala yopindulitsa?
• Kodi omega-9 fatty acids ndi chiyani?
• Ndi zakudya ziti zomwe zili ndi mafutawa?
• Zakudya zokhala ndi mafuta omega-3
• Zakudya zokhala ndi mafuta omega-6
• Zakudya zokhala ndi mafuta omega-9
• Kodi muyenera kumwa omega-3-6-9 chowonjezera?
• Momwe mungasankhire omega 3-6-9 chowonjezera
• Mfundo yofunika

Omega-3, omega-6, ndi omega-9 fatty acids onse ndi mafuta ofunikira.

Onse ali ndi maubwino azaumoyo, koma ndikofunikira kuti pakhale kulondola pakati pawo. Kusakwanira pa zakudya zanu kumatha kubweretsa matenda angapo.

Nawu chitsogozo cha omega-3, -6 ndi -9 fatty acids, kuphatikiza:

• chomwe iwo ali
• chifukwa chake mumawafuna
• komwe mungawapeze

Kodi omega-3 fatty acids ndi chiyani?

Omega-3 fatty acids ndi mafuta a polyunsaturated, mtundu wamafuta omwe thupi lanu silingathe kupanga.

Mawu oti "polyunsaturated" amatanthauza kapangidwe kake kama mankhwala, monga "poly" amatanthauza ambiri ndipo "osatengera" amatanthauza maubwenzi awiri. Pamodzi amatanthauza kuti omega-3 fatty acids amakhala ndi maubulu awiri.

"Omega-3" amatanthauza malo am'magulu awiri omaliza amtundu wa mankhwala, omwe ndi maatomu atatu a kaboni ochokera ku "omega," kapena kumapeto kwa mchira.

Popeza thupi la munthu silingathe kupanga omega-3s, mafuta awa amatchedwa "mafuta ofunikira," kutanthauza kuti muyenera kuwapeza pachakudya chanu.

American Heart Association (AHA) imalimbikitsa kudya magawo osachepera awiri a nsomba sabata iliyonse, makamaka nsomba zonenepa, zomwe zimakhala ndi omega-3 fatty acids (1).

Pali mitundu yambiri ya mafuta a omega-3, omwe amasiyana malinga ndi kapangidwe kake ka mankhwala ndi kukula kwake. Nazi zitatu zomwe zimafala kwambiri:

• Eicosapentaenoic acid (EPA): Ntchito yayikulu iyi ya 20-carbon fatty acid ndikupanga mankhwala otchedwa eicosanoids, omwe amathandiza kuchepetsa kutupa. EPA ingathandizenso kuchepetsa zizindikilo za kukhumudwa (,).
• Docosahexaenoic acid (DHA): Mafuta 22-carbon fatty acid, DHA amapanga pafupifupi 8% ya kulemera kwa ubongo ndipo amathandizira pakukula kwa ubongo ndikugwira ntchito ().
• Alpha-linolenic acid (ALA): Izi 18-carbon fatty acid imasinthidwa kukhala EPA ndi DHA, ngakhale njirayi siyothandiza kwenikweni. ALA imawoneka ngati yopindulitsa mtima, chitetezo chamthupi, komanso dongosolo lamanjenje ().

Mafuta a Omega-3 ndi gawo lofunikira kwambiri pakhungu la munthu. Alinso ndi ntchito zina zofunika, kuphatikizapo:

• Kusintha thanzi la mtima. Omega-3 fatty acids angathandize kuthana ndi cholesterol, triglyceride, ndi kuthamanga kwa magazi (,,,, 10,).
• Kuthandiza thanzi lam'mutu. Zowonjezera za Omega-3 zitha kuthandizira kapena kupewa kupsinjika, matenda a Parkinson, ndi psychosis mwa omwe ali pachiwopsezo. Komabe, kafukufuku wina amafunika (,,).
• Kuchepetsa kulemera ndi kukula m'chiuno. Mafuta a Omega-3 atha kuthandiza anthu kuti azitha kulemera komanso kuzungulira m'chiuno koma maphunziro ena amafunika (,).
• Kuchepetsa mafuta a chiwindi. Kafukufuku woyambirira akuwonetsa kuti kumwa omega-3s kungathandize kuchepetsa kuchuluka kwa mafuta m'chiwindi chanu (,, 19).
• Kuthandiza kukula kwa ubongo wa khanda. Omega-3s amathandizira kukula kwaubongo mwa mwana wosabadwa (,).
• Kulimbana ndi kutupa. Mafuta a Omega-3 atha kuthandiza kuthana ndi kutupa komwe kumachitika ndimatenda ena (()).

Kudya ochepa omega-3 fatty acids poyerekeza ndi omega-6s kumatha kuyambitsa kutupa ndi matenda osachiritsika, monga nyamakazi, matenda ashuga, atherosclerosis, ndi mtima kulephera (,).

Mafuta a Omega-3 ndi mafuta ofunikira omwe muyenera kulandira kuchokera pazakudya zanu. Ali ndi maubwino ofunikira pamtima, ubongo, ndi kagayidwe kathupi.

Kodi omega-6 fatty acids ndi chiyani?

Monga omega-3s, omega-6 fatty acids ndi polyunsaturated mafuta acids. Komabe, chomangira chachiwiri chomaliza ndi ma carboni asanu ndi limodzi ochokera kumapeto kwa omega amafuta a asidi.

Omega-6 fatty acids ndiofunikanso, chifukwa chake muyenera kuwapeza pazakudya zanu.

Amapereka mphamvu. Mafuta omega-6 ofala kwambiri ndi linoleic acid, yomwe thupi limatha kusintha kukhala mafuta omega-6 aatali monga arachidonic acid (AA) ().

Monga EPA, AA imapanga eicosanoids. Komabe, ma eicosanoids omwe AA amapanga amakhala opatsirana kwambiri (,).

Pro-yotupa eicosanoids imathandizira kwambiri chitetezo chamthupi. Komabe, thupi likatulutsa zochulukirapo, zimatha kuonjezera ngozi yotupa ndi matenda otupa ().

Kuchuluka kwa omega-6 mpaka omega-3 fatty acids kumawoneka kuti kuli pakati pa 1 mpaka 1 ndi 4-to-1 (,), koma kafukufuku akuwonetsa kuti anthu omwe amadya zakudya zakumadzulo zitha kudya pafupifupi 15 -to-1 ndipo pafupifupi 17-to-1 (32).

Kodi Omega-6 itha kukhala yopindulitsa?

Ma omega-6 fatty acids awonetsa maubwino pochiza matenda a matenda osachiritsika.

Gamma-linolenic acid (GLA) ndi omega-6 fatty acid omwe amapezeka m'mafuta ena, monga:

• madzulo mafuta oyambira
• mafuta a borage

Mukamadya, ambiri amatembenukira ku mafuta ena otchedwa dihomo-gamma-linolenic acid (DGLA).

Kafukufuku akuwonetsa kuti GLA ndi DGLA atha kukhala ndi maubwino ena azaumoyo. Mwachitsanzo, GLA itha kuthandiza kuchepetsa zizindikilo za zotupa. Komabe, kafukufuku wina amafunika ().

Olemba kafukufuku wina adatsimikiza kuti kumwa mankhwala owonjezera amtundu wina wa omega-6 - conjugated linoleic acid (CLA) - kungathandize kuchepetsa kuchuluka kwa mafuta mwa anthu ().

Mafuta a Omega-6 ndi mafuta ofunikira omwe amapereka mphamvu ku thupi. Komabe, anthu ayenera kudya omega-3s kuposa omega-6s.

Kodi omega-9 fatty acids ndi chiyani?

Omega-9 fatty acids ndi monounsaturated, kutanthauza kuti ali ndi mgwirizano umodzi wokha.

Ili ndi ma carboni asanu ndi anayi kuchokera kumapeto kwa omega amafuta a asidi.

Oleic acid ndi omega-9 wamafuta ambiri omwe amapezeka komanso mafuta ofala kwambiri mu zakudya ().

Omega-9 fatty acids sakhala "ofunikira" kwenikweni, chifukwa thupi limatha kutulutsa.

Komabe, kudya zakudya zokhala ndi omega-9 fatty acids m'malo mwa mafuta ena kumatha kukhala ndi thanzi.

Kafukufuku wa 2015 adapeza kuti kudyetsa mbewa zomwe zili ndi mafuta ambiri opitilira muyeso kumathandizira kukhudzidwa kwa insulin ndikuchepetsa kutupa (36).

Kafukufuku omwewo adapeza kuti anthu omwe amadya zakudya zonenepetsa za monounsaturated anali ndi zotupa zochepa komanso mphamvu ya insulin kuposa omwe amadya mafuta okhala ndi mafuta ambiri.

Mafuta a Omega-9 ndi mafuta osafunikira omwe thupi limatulutsa. Kusintha mafuta ena odzaza ndi mafuta a omega-9 kumatha kupindulitsa thanzi lanu.

Ndi zakudya ziti zomwe zili ndi mafutawa?

Mutha kupeza omega-3, -6, ndi -9 mafuta acids kuchokera pazakudya zanu, koma mumafunikira muyeso woyenera wa aliyense. Zakudya zaku Western zimakhala ndi mafuta omega-6 ochulukirapo kuposa momwe amafunikira komanso osakwanira mafuta a omega-3.

Nayi mndandanda wazakudya zomwe zili ndi omega-3, -6, ndi -9 mafuta acids ambiri.

Zakudya zokhala ndi mafuta omega-3

Nsomba zamafuta ndiye gwero labwino kwambiri la omega-3s EPA ndi DHA. Zina mwanyanja zimaphatikizapo mafuta a algal. ALA makamaka imachokera ku mtedza ndi mbewu.

Palibe miyezo yovomerezeka ya kudya omega-3 tsiku lililonse, koma mabungwe osiyanasiyana amapereka malangizo. Akatswiri ambiri amalimbikitsa kudya mamiligalamu 250-300 patsiku ().

Malinga ndi Food and Nutrition Board of the US Institute of Medicine, kudya kwa ALA omega-3 patsiku ndi magalamu 1.6 a amuna achikulire ndi magalamu 1.1 azimayi achikulire azaka 19 kapena kupitilira apo ().

Nazi kuchuluka ndi mitundu ya omega-3s mu chimodzi mwazakudya izi:

• Salimoni: 4.0 magalamu EPA ndi DHA
• nsomba ya makerele: 3.0 magalamu EPA ndi DHA
• sardines: 2.2 magalamu EPA ndi DHA
• anchoko: 1.0 magalamu EPA ndi DHA
• mbewu za chia: 4.9 magalamu ALA
• mtedza 2.5 magalamu ALA
• nthanga: 2.3 magalamu ALA

Zakudya zokhala ndi mafuta omega-6

Mafuta okwera omega-6 amapezeka m'mafuta oyenga a masamba ndi zakudya zophikidwa m'mafuta a masamba.

Mtedza ndi mbewu zimakhalanso ndi omega-6 fatty acids ambiri.

Malinga ndi Food and Nutrition Board of the US Institute of Medicine, kudya omega-6s patsiku ndi magalamu 17 azimuna ndi magalamu 12 azimayi azaka zapakati pa 19-50 (39).

Nawa kuchuluka kwa omega-6s mu 100 magalamu (3.5 ma oun) a zakudya izi:

• mafuta a soya: 50 magalamu
• chimanga mafuta: 49 magalamu
• mayonesi: 39 magalamu
• mtedza 37 magalamu
• mbewu za mpendadzuwa: Magalamu 34
• amondi: 12 magalamu
• mtedza wa nkhono: 8 magalamu

Zakudya zokhala ndi mafuta omega-9

Mafuta a Omega-9 amapezeka mu:

• masamba ndi mbewu mafuta
• mtedza
• mbewu

Palibe malangizo okwanira omega-9 chifukwa chakuti ndiosafunikira.

Nawa kuchuluka kwa omega-9s mu magalamu 100 a zakudya izi:

• mafuta: 83 magalamu
• mafuta amchere amchere: 73 magalamu
• mafuta amondi: 70 magalamu
• mafuta avocado: 60 magalamu
• chiponde: 47 magalamu
• amondi: Magalamu 30
• ziphuphu: 24 magalamu
• mtedza 9 magalamu

Omega-3s ndiwo abwino kwambiri ndi nsomba zonenepa, pomwe omega-6s ndi omega-9s amapezeka mumafuta azitsamba, mtedza, ndi mbewu.

Kodi muyenera kumwa omega-3-6-9 chowonjezera?

Ophatikizana a omega-3-6-9 othandizira nthawi zambiri amapereka iliyonse yamafuta amtunduwu mofanana, monga 2-to-1-to-1 ya omega-3: 6: 9.

Mafuta oterewa amatha kuthandizira kukulitsa mafuta a omega-3 ndikukulitsa mafuta anu amchere kuti omega-6 mpaka omega-3 akhale ochepera 4-to-1.

Komabe, anthu ambiri amapeza omega-6 okwanira kuchokera pazakudya zawo, ndipo thupi limatulutsa omega-9. Pachifukwa ichi, anthu ambiri safunikira kuwonjezera ndi mafuta awa.

M'malo mwake, ndibwino kuti muziyesetsa kupeza omega-3, -6, ndi -9 mafuta acids kuchokera pazakudya zanu.

Njira zochitira izi zimaphatikizapo kudya magawo osachepera awiri a nsomba zamafuta sabata iliyonse ndikugwiritsa ntchito maolivi kuphika komanso mavalidwe a saladi.

Kuphatikiza apo, yesetsani kuchepetsa omega-6 pakuchepetsa mafuta anu azamasamba ndi zakudya zokazinga zomwe zaphikidwa m'mafuta oyenga.

Anthu omwe samalandira omega-3 okwanira pazakudya zawo atha kupindula ndi omega-3 supplement m'malo mophatikizira omega-3-6-9 supplement.

Ophatikiza omega-3-6-9 othandizira amapereka magawanidwe abwino a mafuta acids. Komabe, mwina sangaperekenso phindu lina poyerekeza ndi omega-3 zowonjezera.

Momwe mungasankhire omega 3-6-9 chowonjezera

Mofanana ndi mafuta ena, polyunsaturated fatty acids amakhala ndi oxidized mosavuta akawunika kutentha ndi kuwala.

Chifukwa chake, mukamagula omega-3-6-9 chowonjezera, sankhani imodzi yomwe ili yozizira. Izi zikutanthauza kuti mafuta adachotsedwa ndi kutentha kocheperako, ndikuchepetsa oxidization yomwe imatha kuwononga ma molekyulu a asidi.

Kuti muwonetsetse kuti mukumwa chowonjezera chomwe sichikhala ndi oxidized, sankhani chimodzi chomwe chili ndi antioxidant monga vitamini E.

Kuphatikiza apo, sankhani chowonjezera chokhala ndi omega-3 wapamwamba kwambiri - kuposa magalamu 0.3 pakatumikira.

Kuphatikiza apo, popeza EPA ndi DHA ali ndi phindu lochulukirapo kuposa ALA, sankhani chowonjezera chomwe chimagwiritsa ntchito mafuta amafuta kapena mafuta a algal, m'malo mwa mafuta amafuta.

Sankhani chowonjezera cha omega-3 m'malo mophatikiza omega-3-6-9. Ngati mukugula chophatikizira chophatikizika, sankhani chimodzi chokhala ndi EPA ndi DHA.

Mfundo yofunika

Ophatikizana a omega-3-6-9 othandizira ndi otchuka, koma samapereka phindu lina pakutenga omega-3 yokha.

Omega-6s ndi ofunikira mulingo wina, koma amapezeka muzakudya zambiri. Anthu omwe amadya zakudya zakumadzulo amatha kudya kwambiri.

Kuphatikiza apo, thupi limatha kupanga mafuta a omega-9, ndipo amapezeka mosavuta mu zakudya. Chifukwa chake simuyenera kutenga nawo mawonekedwe owonjezera.

Chifukwa chake, ngakhale zowonjezera zowonjezera zili ndi mulingo woyenera wa omega 3-6-9 ratios, kungotenga omega-3s kungakupatseni thanzi labwino kwambiri.