I-Omega-3-6-9 Fatty Acids: Isishwankathelo esipheleleyo

Umxholo

• Yintoni i-omega-3 fatty acids?
• Yintoni i-omega-6 fatty acids?
• Ngaba i-Omega-6 ingaba luncedo?
• Yintoni i-omega-9 fatty acids?
• Kukuphi ukutya okuqukethe la mafutha?
• Ukutya okuphezulu kumafutha e-omega-3
• Ukutya okuphezulu kumafutha e-omega-6
• Ukutya okuphezulu kumafutha e-omega-9
• Ngaba kufuneka uthathe i-omega-3-6-9 isongezelelo?
• Uyikhetha njani i-omega 3-6-9 isongezelelo
• Umgca wezantsi

I-Omega-3, omega-6, kunye ne-omega-9 fatty acids zonke zibalulekile kumafutha okutya.

Zonke zinenzuzo yezempilo, kodwa kubalulekile ukufumana ibhalansi elungileyo phakathi kwabo. Ukungalingani kwindlela otya ngayo kunokuba negalelo kwinani lezifo ezinganyangekiyo.

Nasi isikhokelo kwi-omega-3, -6 kunye -9 fatty acids, kubandakanya:

• into eziyiyo
• kutheni uzifuna
• ungazifumana phi

Yintoni i-omega-3 fatty acids?

I-Omega-3 fatty acids ngamafutha e-polyunsaturated, uhlobo lwamafutha umzimba wakho ongenako ukuwenza.

Igama elithi "polyunsaturated" libhekisa kubume beekhemikhali, njenge "poly" zithetha ezininzi kwaye "zingafakwanga" zibhekisa kwimixokelelwane ephindiweyo. Ngokudibeneyo bathetha ukuba i-omega-3 fatty acids ineebond ezininzi.

“I-Omega-3” ibhekisa kwisikhundla sebhondi yokugqibela ekwimo yemichiza, eziziiathom ezintathu zekhabhon ezivela kwi "omega," okanye ngomsila wokuphela kwemixokelelwane yeemolekyuli.

Kuba umzimba womntu awunako ukuvelisa i-omega-3s, la mafutha abizwa ngokuba "ngamafutha abalulekileyo," oko kuthetha ukuba kufuneka uwafumane ekutyeni kwakho.

Umbutho weAmerican Heart Association (AHA) ucebisa ukuba utye ubuncinci iinxalenye ezimbini zeentlanzi ngeveki, ngakumbi iintlanzi ezinamafutha, ezityebile kwi-omega-3 fatty acids (1).

Zininzi iindidi zamafutha omega-3, ezahlukileyo ngokusekwe kubume bemichiza kunye nobungakanani. Nazi ezintathu eziqhelekileyo:

• I-Eicosapentaenoic acid (EPA): Lo msebenzi uphambili we-20-carbon fatty acid kukuvelisa iikhemikhali ezibizwa ngokuba yi-eicosanoids, ezinceda ukunciphisa ukudumba. I-EPA inokunceda ekunciphiseni iimpawu zoxinzelelo (,).
• I-Docosahexaenoic acid (DHA): I-22-carbon carbon fatty acid, i-DHA yenza malunga ne-8% yobunzima bobuchopho kwaye inegalelo kuphuhliso lobuchopho kunye nokusebenza ().
• I-alpha-linolenic acid (ALA): Le 18-carbon fatty acid inokuguqulwa ibe yi-EPA kunye ne-DHA, nangona inkqubo ingasebenzi kakuhle. I-ALA ibonakala iyinceda intliziyo, amajoni omzimba, kunye nenkqubo yemithambo-luvo ().

Amafutha e-Omega-3 ayinxalenye ebalulekileyo yeembumba zeseli zomntu. Baneminye imisebenzi ebalulekileyo, kubandakanya:

• Ukuphucula impilo yentliziyo. I-Omega-3 fatty acids inokunceda ukulawula i-cholesterol, i-triglyceride, kunye noxinzelelo lwegazi (,,,, 10,).
• Ukuxhasa impilo yengqondo. Izongezelelo ze-Omega-3 zinokunceda ukulawula okanye ukuthintela ukudakumba, isifo sika-Parkinson, kunye ne-psychosis kwabo basemngciphekweni. Nangona kunjalo, uphando oluninzi luyafuneka (,,).
• Ukunciphisa ubunzima kunye nobukhulu esinqeni. Amafutha e-Omega-3 anokunceda abantu balawule ubunzima babo kunye nokujikeleza kwesinqe kodwa kufuneka izifundo ezingaphezulu (,).
• Ukunciphisa amanqatha esibindi. Uphando lokuqala lubonisa ukuba ukusebenzisa i-omega-3s kunokunceda ukunciphisa inani lamafutha kwisibindi sakho (,, 19).
• Ukuxhasa ukukhula kwengqondo yomntwana. I-Omega-3s ixhasa ukukhula kwengqondo kwimveku engekazalwa (,).
• Ukulwa nokudumba. Amafutha e-Omega-3 anokunceda ukulawula ukudumba okwenzeka ngezifo ezinganyangekiyo (,).

Ukutya ukutya okune-omega-3 fatty acids xa kuthelekiswa ne-omega-6s kunokuba negalelo ekudumbiseni nakwizifo ezinganyangekiyo, ezinjengesifo samathambo, isifo seswekile, isifo sokuqina kwemithambo yegazi, kunye nokusilela kwentliziyo (,).

Amafutha e-Omega-3 ngamafutha abalulekileyo ekufuneka uwafumene kwindlela otya ngayo. Zinezibonelelo ezibalulekileyo zentliziyo yakho, ingqondo, kunye nemetabolism.

Yintoni i-omega-6 fatty acids?

Njenge-omega-3s, i-omega-6 fatty acids zii-polyunsaturated fatty acids. Nangona kunjalo, isibophelelo sokugqibela esiphindwe kabini ziikhabhoni ezintandathu ukusuka esiphelweni se-omega yemolekyuli ye-asidi enamafutha.

I-Omega-6 fatty acids nayo ibalulekile, ke kuya kufuneka uyifumane kwindlela otya ngayo.

Ngokukodwa zibonelela ngamandla. Amafutha omega-6 aqhelekileyo yi-linoleic acid, enokuguqulwa ngumzimba iye kumafutha ama-omega-6 amade anjenge-arachidonic acid (AA) ().

Njenge-EPA, i-AA ivelisa ii-eicosanoids. Nangona kunjalo, ii-eicosanoids eziveliswa yiAA zi-pro-inflammatory (,).

I-eicosanoids ye-Pro-inflammatory idlala indima ebalulekileyo kumajoni omzimba. Nangona kunjalo, xa umzimba uvelisa kakhulu, banokwandisa umngcipheko wokudumba kunye nesifo sokudumba ().

Umlinganiselo osempilweni we-omega-6 ukuya kwi-omega-3 fatty acids ubonakala uphakathi kwe-1 ukuya ku-1 kunye no-4 ukuya ku-1 (,), kodwa izifundo zibonisa ukuba abantu abalandela ukutya okuqhelekileyo kwaseNtshona banokutya umndilili ophakathi kwe-15 -ku-1 kwaye phantse i-17-to-1 (32).

Ngaba i-Omega-6 ingaba luncedo?

Ezinye ze-omega-6 fatty acids zibonise izibonelelo zokunyanga iimpawu zesifo esinganyangekiyo.

I-Gamma-linolenic acid (GLA) yi-omega-6 fatty acid efumaneka kwioyile ezithile, ezinje nge:

• ngokuhlwa ioyile yokuqala
• ioli ye-borage

Xa isetyenzisiwe, uninzi lwayo luguqulwa lube yenye i-asidi enamafutha ebizwa ngokuba yi-dihomo-gamma-linolenic acid (DGLA).

Uphando lubonisa ukuba i-GLA kunye ne-DGLA banokuba nezibonelelo zempilo. Umzekelo, i-GLA inokunceda ukunciphisa iimpawu zeemeko ezivuthayo. Nangona kunjalo, uphando oluninzi luyafuneka ().

Ababhali bophando olunye bagqibe kwelokuba ukuthatha izongezo zolunye uhlobo lwe-omega-6- conjugated linoleic acid (CLA) -kunganceda ukunciphisa ubunzima bamafutha ebantwini ().

Amafutha e-Omega-6 ngamafutha abalulekileyo anika amandla emzimbeni. Nangona kunjalo, abantu kufuneka batye ngaphezulu kwe-omega-3s kune-omega-6s.

Yintoni i-omega-9 fatty acids?

I-Omega-9 fatty acids monounsaturated, oko kuthetha ukuba banesibophelelo esinye kuphela.

Itholakala kwiikhabhoni ezilithoba ukusuka esiphelweni se-omega yemolekyuli eneasidi enamafutha.

Iasidi yeOleic yeyona omega-9 i-acid eneyona asidi ixhaphakileyo kunye neyona asidi ixhaphakileyo yokutya ().

I-Omega-9 fatty acids ayisiyongqongqo "ibalulekile," njengoko umzimba unokuzivelisa.

Nangona kunjalo, ukutya ukutya okutyebileyo kwi-omega-9 fatty acids endaweni yolunye uhlobo lwamafutha kunokuba nezibonelelo zezempilo.

Uphononongo lwe-2015 lufumanise ukuba ukondla iimpuku zokutya okuphezulu kwi-monounsaturated fat kuphucule ubuntununtunu be-insulin kunye nokunciphisa ukudumba (36).

Olu phononongo lunye lufumanise ukuba abantu abatya ukutya okunamafutha aphezulu abanomzimba omncinci kunye nokuziva ngcono kwe-insulin kunabo batya ukutya okunamafutha amaninzi.

Amafutha e-Omega-9 ngamafutha angabalulekanga anokuveliswa ngumzimba. Ukutshintsha amafutha athile kunye namafutha e-omega-9 kunokunceda impilo yakho.

Kukuphi ukutya okuqukethe la mafutha?

Unokufumana ngokulula i-omega-3, -6, kunye -9 fatty acids kwisidlo sakho, kodwa ufuna ibhalansi elungileyo nganye. Ukutya okuqhelekileyo kwaseNtshona kunamafutha omega-6 ngaphezulu kunokuba kufanelekile kwaye akwanelanga amafutha omega-3.

Nalu uluhlu lokutya okuphezulu kwi-omega-3, -6, kunye -9 fatty acids.

Ukutya okuphezulu kumafutha e-omega-3

Intlanzi enamafutha ngowona mthombo ungcono we-omega-3s EPA kunye ne-DHA. Eminye imithombo yolwandle ibandakanya iioyile zealgal. I-ALA ikakhulu ivela kumandongomane nakwiimbewu.

Akukho migangatho isemthethweni yokufumana imihla ngemihla i-omega-3, kodwa imibutho eyahlukeneyo ibonelela ngezikhokelo. Uninzi lweengcali zincomela ukungeniswa kwee-milligrams ezingama-250-300 ngosuku ().

NgokweBhodi yokutya nesondlo ye-US Institute of Medicine, ukutya ngokwaneleyo kwe-ALA omega-3s ngemini yi-1.6 yeigram kumadoda amadala kunye ne-1.1 yeigremu kubantu abadala ababhinqileyo abaneminyaka eli-19 nangaphezulu ().

Nazi izixa kunye neentlobo ze-omega-3 kwindawo enye yokutya oku kulandelayo:

• islamoni: I-4.0 gram EPA kunye ne-DHA
• imackerel: 3.0 gram EPA kunye ne-DHA
• isardadi: 2.2 iigram EPA kunye ne-DHA
• iiankile: I-1.0 gram ye-EPA kunye ne-DHA
• iimbwe zechai: 4.9 iigram ALA
• imidiliya: 2.5 iigram ALA
• iimbewu zeflax: 2.3 iigram ALA

Ukutya okuphezulu kumafutha e-omega-6

Amanqanaba aphezulu e-omega-6 amafutha akhona kwioyile ecoliweyo yemifuno kunye nokutya okuphekwe kwioyile yemifuno.

Amantongomane kunye nembewu ziqulathe isixa esikhulu se-omega-6 fatty acids.

Ngokwibhodi yokutya nesondlo ye-US Institute of Medicine, ukutya ngokwaneleyo kwe-omega-6s ngemini ziigram ezili-17 kumadoda nakwiigram ezili-12 zabafazi abaneminyaka eyi-19-50 iminyaka (39).

Nazi izixa ze-omega-6s kwiigram eziyi-100 (ii-ounces eziyi-3.5) koku kutya kulandelayo:

• oyile yeembotyi zesoya: Iigrama ezingama-50
• ioyile yengqolowa: Iigrama ezingama-49
• imayonnaise: Iigrama ezingama-39
• imidiliya: Iigrama ezingama-37
• imbewu kajongilanga: Iigrama ezingama-34
• iiamangile: Iigrama ezili-12
• iinqoba zecashew: 8 iigrem

Ukutya okuphezulu kumafutha e-omega-9

Amafutha e-Omega-9 aqhelekile:

• imifuno kunye neoyile yembewu
• amandongomane
• iimbewu

Akukho ngcebiso zaneleyo zokutya kwi-omega-9s kuba azibalulekanga.

Nazi izixa ze-omega-9s kwi-100 yeigrem koku kutya kulandelayo:

• i-oyile ye-olivu: Iigrama ezingama-83
• Ioyile yecashew: 73 iigrem
• ioyile yealmond: Iigrama ezingama-70
• ioyile yeavokhado: Iigrama ezingama-60
• ioyile yamandongomane: 47 iigrem
• iiamangile: Iigrama ezingama-30
• Iifayile: Iigrama ezingama-24
• imidiliya: 9 iigram

Eyona mithombo ilungileyo ye-omega-3s yintlanzi enamafutha, ngelixa i-omega-6s kunye ne-omega-9s zikhona kwiioyile zezityalo, amandongomane, kunye nembewu.

Ngaba kufuneka uthathe i-omega-3-6-9 isongezelelo?

Ukudityaniswa kwe-omega-3-6-9 izongezo zihlala zibonelela nganye yezi zi-asidi zinamanqanaba afanelekileyo, anje nge-2-to-1-to-1 ye-omega-3: 6: 9.

Ezi oyile zinokukunceda ukwandisa ukufunxwa kwamafutha omega-3 kwaye zonyuse umlinganiso wee-acid ezinamafutha ukuze umyinge we-omega-6 ukuya kwi-omega-3 ungaphantsi kwe-4-to-1.

Nangona kunjalo, uninzi lwabantu sele lufumana i-omega-6 eyaneleyo ekutyeni kwabo, kwaye umzimba uvelisa i-omega-9. Ngesi sizathu, uninzi lwabantu akufuneki longeze ngala mafutha.

Endaweni yoko, kungcono ujolise ekufumaneni ibhalansi elungileyo ye-omega-3, -6, kunye -9 fatty acids ekudleni kwakho.

Iindlela zokwenza oku kubandakanya ukutya ubuncinci iinxalenye ezimbini zeentlanzi ezinamafutha ngeveki kunye nokusebenzisa ioyile yomnquma ekuphekeni nakwisinxibo sesaladi.

Ukongeza, zama ukunciphisa umda kwi-omega-6 ngokunciphisa umda ekusebenziseni ezinye iioyile zemifuno kunye nokutya okuthosiweyo okuphekiweyo kwioyile yemifuno esulungekisiweyo.

Abantu abangafumani ngokwaneleyo i-omega-3 eyoneleyo ekudleni kwabo banokuxhamla kwisongezelelo se-omega-3 endaweni yokudibanisa i-omega-3-6-9.

Ukudityaniswa kwe-omega-3-6-9 izongezo zibonelela ngokulinganayo kwee-acid ezinamafutha. Nangona kunjalo, abanakho ukubonelela ngezibonelelo ezongezelelweyo xa kuthelekiswa ne-omega-3 supplements.

Uyikhetha njani i-omega 3-6-9 isongezelelo

Njengamanye amafutha, i-polyunsaturated fatty acids iyakhutshwa ngokukhawuleza xa ibonakaliswe ekushiseni nasekukhanyeni.

Ke ngoko, xa uthenga omega-3-6-9 isongezelelo, khetha enye ebandayo icinezelwe. Oku kuthetha ukuba i-oyile ikhutshwe ngobushushu obuncitshisiweyo, ukunciphisa i-oxidization enokonakalisa iimolekyuli ezinamafutha.

Ukuqinisekisa ukuba uthatha isongezelelo esingenayo i-oxidized, khetha enye equlethe i-antioxidant efana ne-vitamin E.

Ukongeza, khetha isongezelelo ngowona mxholo uphakamileyo we-omega-3- ngaphezulu kwe-0.3 yeegram ngokusebenza.

Ngaphaya koko, kuba i-EPA kunye ne-DHA banezibonelelo zempilo ngakumbi kune-ALA, khetha isongezelelo esisebenzisa ioyile yeentlanzi okanye ioyile yealgal, endaweni yeoyile yeflakisi.

Khetha isongezelelo se-omega-3 endaweni yokudibanisa i-omega-3-6-9. Ukuba uthenga isongezelelo esidibeneyo, khetha enye enoxinzelelo oluphezulu lwe-EPA kunye ne-DHA.

Umgca wezantsi

Ukudityaniswa kwe-omega-3-6-9 izongezo ziyaziwa, kodwa ngokubanzi aziboneleli sibonelelo songezelelweyo ngokuthatha i-omega-3 iyodwa.

I-Omega-6s ibalulekile kumanani athile, kodwa zikhona kukutya okuninzi. Abantu abalandela ukutya kwaseNtshona banokutya kakhulu.

Ukongeza, umzimba unokuvelisa i-omega-9 fats, kwaye zifumaneka lula ekutyeni. Ke akuyomfuneko ukuba ubathathe kwifom yokongeza.

Ke ngoko, nangona izongezo ezidityanisiweyo zine-omega 3-6-9 ratios efanelekileyo, ukuthatha i-omega-3s kunokubonelela ngezona zibonelelo zezempilo.