Momwe Mungakwaniritsire Omega-6 Yanu ku Omega-3 Ratio

Zamkati

• Chifukwa Chiyani Kusamalira Omega-6 ndi Omega-3 Mafuta Acids?
• Kodi Omega-6 Amadya Anthu Ambiri Osakhala Amakampani?
• Vuto Lokhudza Zakudya Zakumadzulo
• Pewani Mafuta a Masamba Omega-6
• Idyani Zakudya Zanyama Zomwe Zili Pamwamba pa Omega-3
• Mfundo Yofunika Kwambiri

Masiku ano, anthu ambiri akudya omega-6 fatty acids ambiri.

Nthawi yomweyo, kumwa zakudya zanyama zomwe zili ndi omega-3s ndizotsika kwambiri kuposa kale lonse.

Asayansi akuganiza kuti kuchuluka kolakwika kwama polyunsaturated fatty acids ndi omwe angakhale gawo lowononga kwambiri pazakudya zakumadzulo.

Chifukwa Chiyani Kusamalira Omega-6 ndi Omega-3 Mafuta Acids?

Omega-6 ndi omega-3 fatty acids amatchedwa mafuta a polyunsaturated chifukwa amakhala ndi zolumikizana zambiri (poly = zambiri).

Thupi lanu lilibe ma enzyme oti apange, chifukwa chake muyenera kuwapeza pachakudya chanu.

Ngati simupeza chilichonse kuchokera pazakudya zanu, mumayamba kuchepa ndikudwala. Ndicho chifukwa chake amatchedwa "ofunika" mafuta acids.

Komabe, zidulo zamafuta izi ndizosiyana ndi mafuta ena ambiri. Sagwiritsidwe ntchito chabe ngati mphamvu kapena kusungidwa, amakhala ndi chilengedwe ndipo ali ndi maudindo ofunikira pakuwundana magazi ndi kutupa.

Koma omega-6s ndi omega-3s alibe zofanana. Asayansi amakhulupirira kuti omega-6s ndi pro-yotupa, pomwe omega-3s ndi anti-inflammatory ().

Zachidziwikire, kutupa ndikofunikira kuti mupulumuke. Zimathandiza kuteteza thupi lanu ku matenda ndi kuvulala, koma zingayambitsenso kuwonongeka kwakukulu ndikupangitsa matenda atadwala kapena kupitirira.

M'malo mwake, kutupa kwanthawi yayitali kumatha kukhala imodzi mwazomwe zimayambitsa matenda amakono kwambiri, kuphatikiza matenda amtima, kagayidwe kachakudya, matenda ashuga, nyamakazi, Alzheimer's komanso mitundu yambiri ya khansa.

Asayansi akuganiza kuti kudya kwama omega-6s ochepa koma omega-3 ochepa kumawonjezera kutupa, pomwe chakudya chomwe chimaphatikizapo kuchuluka kwake kumachepetsa kutupa ().

Omwe amatsata zakudya zakumadzulo nthawi zambiri amadya omega-6s kwambiri poyerekeza ndi omega-3s. Ambiri amakhulupirira kuti ili ndi vuto lalikulu lathanzi.

Chiŵerengero cha omega-6 mpaka omega-3 chomwe chili chokwera kwambiri chimatha kupangitsa kuti thupi lizitupa kwambiri, zomwe zitha kuyambitsa matenda osiyanasiyana.

Kodi Omega-6 Amadya Anthu Ambiri Osakhala Amakampani?

Malinga ndi a Dr. Stephan Guyenet, omega-6 mpaka omega-3 magawanidwe a anthu omwe anali asanakhale mafakitale anali kuyambira 4: 1 mpaka 1: 4.

Osonkhanitsa osaka nyama omwe amadya nyama zambiri zapamtunda amadya mafutawa moyerekeza ndi 2: 1 mpaka 4: 1, pomwe a Inuit, omwe amadya kwambiri nsomba zam'madzi za omega-3, anali ndi chiyerekezo cha 1: 4. Anthu ena omwe anali asanakhale mafakitale anali kwinakwake.

Umboni wa chikhalidwe cha anthu umanenanso kuti kuchuluka kwa anthu omwe adasintha pakusintha kudya kunali kwinakwake mozungulira 1: 1, pomwe kuchuluka lero kuli pafupifupi 16: 1 (3).

Ngakhale kuti anthuwa anali ndi chiyembekezo chokhala ndi moyo wocheperako poyerekeza ndi masiku ano, ofufuza ena akuti matenda osachiritsika, monga matenda amtima ndi shuga, anali ocheperako.

Sikuti anthu omwe anali asanadye mafakitale amangopeza omega-6 ochepa kuchokera pazakudya zawo, amakhalanso ndi masewera olimbitsa thupi, amadya shuga pang'ono ndipo samatha kupeza zakudya zamakono zopanda pake.

Zonsezi zitha kufotokozera kuchepa kwawo kwamatenda amakono amoyo. Komabe, zotsatira zake sizingachitike chifukwa chodya ochepa omega-6 fatty acids.

Anthu omwe amadya zakudya zopangira mafakitale anali ndi omega-6 mpaka omega-3 chiŵerengero cha 4: 1 mpaka 1: 4, ambiri omwe amagwera pakati. Kuchuluka kwake lero ndi 16: 1, yokwera kwambiri kuposa momwe anthu amasinthira majini.

Vuto Lokhudza Zakudya Zakumadzulo

Anthu akumadzulo akudya mafuta ambiri osakaniza ndi masamba. Ena mwa mafutawa amakhala ndi omega-6s.

Ukadaulo wopanga mafutawa kunalibe mpaka zaka pafupifupi 100 zapitazo, ndipo anthu sanakhale ndi nthawi yosinthira ma omega-6 ochulukirapo.

Pa graph pansipa, mutha kuwona kuwonjezeka kwakukulu kwa mafuta a soya ku US, kuyambira zero mpaka 24 mapaundi (11 kgs) pa munthu pachaka. Izi zidakwana 7% yama calories onse mchaka cha 1999 ().

Mafuta a soya ndiye gwero lalikulu kwambiri la omega-6 fatty acids ku US chifukwa ndiotsika mtengo kwambiri ndipo amapezeka mumitundu yonse yazakudya zopangidwa.

Pa graph pansipa, mutha kuwona momwe kuchuluka kwa omega-6 fatty acids komwe kumapezeka m'masitolo ogulitsa mafuta kwakula mopitilira 200% (katatu) mzaka 50 zapitazi.

Chifukwa chake, mafuta omwe anthu akudya masiku ano akutsogolera kumasinthidwe enieni m'matupi awo, ponse ponse pokhudzana ndi malo ogulitsa mafuta mthupi komanso thanzi la nembanemba yama cell.

Kuchuluka kwa omega-6 m'matumbo am'magazi kumalumikizidwa kwambiri ndi chiwopsezo cha matenda amtima, zomwe zimamveka bwino chifukwa cha zomwe zingayambitse kutupa ():

Komabe, palibe maphunziro apamwamba omwe adayang'aniridwa omwe adafufuza zotsatira za omega-6 acid pamatenda amtima (,).

Komanso, kafukufuku wowongoleredwa akuwonetsa kuti linoleic acid - omega-6 wonenepa kwambiri wamafuta - samakulitsa milingo yotupa ().

M'malo mwake, sizikudziwika ngati kudya kwambiri omega-6 fatty acids kumakhudzanso chiwopsezo cha matenda osachiritsika.

Kumbali inayi, maumboni ambiri amathandizira pazabwino za omega-3 fatty acids. Mwachitsanzo, maubwino amtima wawo ndiofunikira (9,,).

Omega-3s amathanso kuthana ndi mavuto amisala amtundu uliwonse monga kukhumudwa, schizophrenia ndi bipolar disorder (12,,).

Komabe, kudya kwambiri mafuta a polyunsaturated acid, kuphatikiza omega-3 ndi omega-6, kuli ndi zoopsa zingapo. Zomangira ziwirizi m'mafuta amchere amchere zimathandizanso.

Amakonda kuchitapo kanthu ndi mpweya, ndikupanga mayendedwe amitundu yambiri yaulere. Izi zopanda pake zaulere zitha kupangitsa kuwonongeka kwama cell, yomwe ndi njira imodzi yomwe imathandizira kukalamba komanso kuyambika kwa khansa (,,).

Ngati mukufuna kukonza omega-6 mpaka omega-3, mwina ndibwino kudya omega-3 yambiri kuti mulipirire. Kukhala ndi zotsika pang'ono, zokwanira zili bwino.

Kugwiritsa ntchito mafuta azamasamba omwe ali ndi omega-6 kwambiri kwakula kwambiri m'zaka 100 zapitazi. Asayansi amakhulupirira kuti izi zitha kuvulaza kwambiri.

Pewani Mafuta a Masamba Omega-6

Chinthu chofunikira kwambiri chomwe mungachite kuti muchepetse kudya kwa omega-6 ndikupewa mafuta osakaniza ndi masamba omwe ali ndi omega-6, komanso zakudya zopangidwa ndi iwo.

Nayi tchati chokhala ndi mafuta ndi mafuta wamba. Pewani zonse zomwe zili ndi omega-6 (mipiringidzo yabuluu).

Mutha kuwona kuti batala, mafuta a kokonati, mafuta anyama, mafuta a kanjedza ndi maolivi zonse ndizochepa mu omega-6.

Mosiyana ndi izi, mpendadzuwa, chimanga, soya ndi mafuta amchere amakhala ndi zochuluka kwambiri.

Kuti mumve zambiri zamafuta ophika athanzi, werengani nkhaniyi.

Ndikofunika kuzindikira kuti kupindula ndi chakudya chochepa cha omega-6 fatty acids ndi njira yayitali ndipo imafuna kusintha kosatha kwa moyo.

Anthu ambiri amasunga omega-6 fatty acids ambiri mthupi lawo, ndipo zimatha kutenga kanthawi kuti zichotsedwe.

Ngati mukuda nkhawa ndi omega-6 fatty acids, gwiritsani ntchito mafuta azamasamba omwe ali ndi omega-6 fatty acids ochepa, monga maolivi. Komanso, ganizirani kumwa omega-3 zowonjezera kapena kudya nsomba zamafuta kawiri pa sabata.

Chofunikira kwambiri chomwe mungachite kuti muchepetse kudya kwa omega-6 ndikuchotsa mafuta osinthidwa kuchokera pazakudya zanu, komanso zakudya zopangidwa zomwe zili nawo.

Idyani Zakudya Zanyama Zomwe Zili Pamwamba pa Omega-3

Zakudya za nyama ndi zina mwazinthu zabwino kwambiri za omega-3 fatty acids pre-preformed EPA ndi DHA.

Vuto lina masiku ano ndiloti nthawi zambiri nyama zimadyetsedwa zakudya zopangidwa ndi tirigu zomwe zimakhala ndi soya ndi chimanga.

Izi zimachepetsa zomwe zili ndi omega-3, motero mafuta a polyunsaturated munyama amakhala omega-6 (,).

Chifukwa chake, ngati mungakwanitse, nyama yodyetsedwa ndi udzu ndiyabwino kwambiri. Komabe, ngakhale nyama yomwe imakwezedwa pamtundu uliwonse imakhala yathanzi, bola ngati singakonzedwe (,).

Ngakhale nyama zina zodziwika bwino monga nkhuku ndi nkhumba zitha kukhala ndi omega-6 wokwanira. Ngati mukufuna kuchepetsa kuchuluka kwa omega-6 momwe mungathere, sankhani nyama kuchokera pagawo lotsamira la nyama zija.

Ndimalingaliro abwino kugula mazira odyetserako msipu kapena omega-3, omwe ali okwera kwambiri mu omega-3s, poyerekeza ndi mazira ochokera ku nkhuku zomwe zimakwezedwa pazakudya zambewu.

Njira imodzi yothandiza kuwonjezera omega-3 ndi kudya nsomba kamodzi kapena kawiri pa sabata. Nsomba zamafuta ngati saumoni ndizofunikira makamaka.

Ngati mumadya nyama zambiri zomwe mwakhala mukukula komanso / kapena simukudya nsomba zambiri zam'madzi, ganizirani kutenga mafuta owonjezera a nsomba. Mafuta a chiwindi cha cod ndi chisankho chabwino chomwe chili ndi mavitamini D ndi A.

Palinso mbewu zina za omega-3, kuphatikiza fulakesi ndi mbewu za chia. Komabe, izi zili ndi mtundu wa omega-3 wotchedwa ALA. Thupi la munthu siloyenerera kutembenuza ALA kukhala mitundu yogwira ntchito - EPA ndi DHA ().

Pachifukwa ichi, nyama zomwe zimachokera ku omega-3s, monga nsomba ndi nyama zodyetsedwa ndi udzu, nthawi zambiri zimakhala zosankha zabwino. Komabe, zowonjezera zowonjezera zamasamba zomwe zili ndi EPA ndi DHA kuchokera ku algae zilipo.

Mutha kuwonjezera kuchuluka kwa omega-3 fatty acids potenga zowonjezera kapena kudya nyama yodyetsedwa ndi udzu kapena nsomba zamafuta.

Mfundo Yofunika Kwambiri

Asayansi akuganiza kuti kudya kwambiri omega-6 fatty acids, wokhudzana ndi omega-3, kumatha kulimbikitsa matenda angapo opatsirana.

Komabe, palibe umboni uliwonse wotsimikizira izi. Kafukufuku wina wapamwamba kwambiri amafunikira kuti afufuze zomwe zingachitike chifukwa chodya mafuta omega-6 ochulukirapo.

Ngati mukukhudzidwa, ichi ndi chitsogozo chosavuta kuti muchepetse mafuta a omega:

1. Pewani mafuta azamasamba omwe ali ndi omega-6 (komanso zakudya zosinthidwa zomwe zili nawo).
2. Idyani nyama zambiri zolemera omega-3, kuphatikiza china chake kuchokera kunyanja kamodzi kapena kawiri pa sabata.
3. Ngati kuli kotheka, onjezerani ndi gwero la omega-3 ngati mafuta a nsomba.