Yonke into ekufuneka uyazi nge-Omega-3s kunye ne-Omega-6s

Umxholo

• Okokuqala, iRecap eKhawulezayo kwi-Omega-3s
• Yep, Ufuna i-Omega-6s, nayo
• Ukungalingani kwe-Omega
• Ukulinganisa i-Omegas yakho
• Uphengululo lwe

Ewe, ewe, uvile ukuba ii-omega-3 zilungile kuwe malunga namaxesha aliwaka ngoku-kodwa ubusazi ukuba kukho olunye uhlobo lwe-omega ebaluleke ngokulinganayo kwimpilo yakho? Mhlawumbi akunjalo.

Rhoqo-ukujongwa (kodwa mhlawumbi kuamaqashiso kokutya okutyayo), i-omega-6s nayo inefuthe elikhulu emzimbeni wakho. Nantsi into ekufuneka uyazi malunga nezi omegas sneaky kunye nendlela yokuqinisekisa ukuba ukutya kwakho kuqulethe isixa esifanelekileyo. (Ngaphambi kokuba uqalise, fumana ukuba kufuneka utye kangakanani amanqatha ngosuku ngalunye.)

Okokuqala, iRecap eKhawulezayo kwi-Omega-3s

Xa kuziwa kwi-omegas, ii-omega-3s zifumana lonke uzuko-kwaye zonayenza dlala inani leendima ezibalulekileyo kwimpilo yethu.

Ii-omega-3s ezimbini oske weva ngazo: i-EPA kunye ne-DHA, zombini ezifumaneka kwiintlanzi ezinamanqatha, njengeesalmon, ityhuna kunye nesardadi. Ingekhe uve okuninzi malunga (kuba umzimba wethu awunakusebenzisa ngokufanelekileyo): I-ALA, efumaneka kukutya kwezityalo, njengembewu yeflakisi, imbewu ye-chia kunye ne-walnuts. (Jonga imithombo ephezulu yemifuno ye-omega-3 fatty acids.)

"I-Omega-3s ziyaziwa ngepropathi yazo yokuchasana nokudumba," utshilo uBrittany Michels, MS, RD, LDN, ingcali yezokutya kwiVithamin Shoppe kunye nezam ezongezelelekileyo ezenzelwe mna kuphela. "Kuba izifo ezininzi zivela kukungalawuleki okungafunekiyo, ii-omega-3s zinokuthi zinciphise umngcipheko wokukhula kweemeko ezithile."

NgokukaMichels, i-omega-3s ibonakaliswe ukuxhasa impilo yethu ngeendlela ezininzi, kubandakanya:

• impilo Yengqondo
• Impilo yengqondo
• impilo yentliziyo (kubandakanya icholesterol)
• impilo yamehlo
• Ulawulo lokuphazamiseka komzimba

Nangona kunjalo, i-omega-3s ayisosiphelo-konke, yiba-bonke!

Yep, Ufuna i-Omega-6s, nayo

Nangona i-omega-6s ifumana irap embi (siya kuyichaza ngemizuzwana), ikwanegalelo kwimpilo yethu.

"I-Omega-6s yaziwa ngeempawu zazo ezichasayo," ucacisa watsho uMichels. "Nangona oku kunokuvakala njengento embi, imisebenzi emininzi yomzimba-kuquka ukukhuselwa kwisifo kunye nokulimala-idinga iimpendulo ezixhasayo."

I-Omega-6s ikwakunceda ukuba ugcine iswekile yegazi esempilweni kunye ne-cholesterol kwaye uxhase amandla ethu egazi lokujika, ngokutsho kweSikolo sezoNyango saseHarvard. (Idibeneyo: Zonke-iNdalo Iindlela zokuLawula iSwekile yeGazi)

Uza kufumana la mafutha kwi-soy, umbona, amandongomane, imbewu, iimveliso zezilwanyana, kunye namafutha enziwe ngemifuno kunye nembewu.

Icala elisezantsi: "Ukutya ngaphezulu kwe-omega-6s kunokuba ufuna kunokuba negalelo kukudumba okungaphezulu emzimbeni, utshilo uAppel. (Oku kunokuba zimbi iimpawu kubantu abaneemeko zokuvuvukala, njenge-arthritis.) Ngapha koko, isixa esikhulu se-omega-6 kwiimbumba zeseli zinokunxulunyaniswa nokwanda komngcipheko wesifo sentliziyo, wongeza.

Ukungalingani kwe-Omega

Kwilizwe eligqibeleleyo, ungatya umlinganiselo we-4: 1 omega-6s ukuya kwi-omega-3s-okanye ngaphantsi, ucacisa ugqirha wezidlo uJenna Appel, M.S., R.D., L.D.N. (Kuba umzimba wakho awunako ukuvelisa i-omega-3sokanye i-omega-6s iyodwa, kufuneka ufumane into oyifunayo ekutyeni.)

Nantsi ingxaki enkulu yamafutha: Ngenxa yeenkulu izixa zembewu egqityiweyo kunye neeoyile zemifuno kukutya okusemgangathweni kwaseMelika (bakwinto entle kakhulu kuyo yonke into etyiwayo kumdlalo), uninzi lwabantu lusebenzisa indlela, indlela eninzi ye-omega-6s. (Kuba uninzi lwabantu aludli ukutya okuninzi kwaselwandle, nokuba kunjalo, basilela kwi-omega-3s.)

Njengamaxesha amathathu ukuya kwamahlanu omega-6s. Umntu ophakathi utya phakathi kwe-12: 1 kunye nama-25: 1 ratio ye-omega-6s ukuya kwi-omega-3s, utshilo uMichels.

"Yiba nomfanekiso wesarha," utsho uMichels. "Une-omega-3s echasene nokuvuvukala kwelinye icala kunye ne-omega-6s ezinokuchasana kwelinye icala. Kubantu abaninzi, icala le-omega-6 lingcwatyelwe kumdaka. (Unokubangela ukuba i-Bummer Mood yakho)

Ukulinganisa i-Omegas yakho

Ukufumana ukutya kwakho kwe-omega kuluhlu olufanelekileyo, kuya kufuneka unciphise ukutya okuthile-kwaye ulayishe ezinye.

Kuqala, jonga iilebheli zokutya ngononophelo ngembewu kunye neoyile yemifuno (njengeoyile yesoyile kunye neoyile kajongilanga) kwaye usike ukutya okuninzi okwenziweyo ngangokunokwenzeka, utshilo uAppel.

Emva koko, tshintsha nayiphi na ioyile oyisebenzisayo ekhaya kwiioyile ezisezantsi kwi-omega-6s, njengeoyile yomnquma. (Esinye isizathu: Ioyile yomnquma inokukunceda ukunciphisa umngcipheko womhlaza wamabele.)

Ukusuka apho, nyusa ukutya kwakho kwe-omega-3s ngokutya ii-servings ezintathu ze-low-mercury seafood (khumbula, intlanzi enamafutha!) Ngeveki, incoma uMichels. Ungongeza kwakhona isongezelelo se-omega-3 yemihla ngemihla kwindlela yakho yesiqhelo; Qiniseka nje ukuba uthenge kwi-brand eyaziwayo ene-third-party test izongezo zazo ezisemgangathweni.

Uphengululo lwe