Uyisebenzisa kanjani i-Omega-6 yakho ukuya kwi-Omega-3 Ratio

Umxholo

• Kutheni ukhathalela i-Omega-6 kunye ne-Omega-3 Fatty Acids?
• Yimalini i-Omega-6 Ngaba abantu abangaYiyo iMizi-mveliso batye?
• Ingxaki ngokutya kwaseNtshona
• Khusela iioyile zoLimo eziPhezulu kwi-Omega-6
• Yitya ukutya kwezilwanyana okuphezulu kwi-Omega-3
• Umgca osezantsi

Namhlanje, uninzi lwabantu lusitya ii-omega-6 ezininzi ze-acid.

Kwangelo xesha, ukusetyenziswa kokutya kwezilwanyana okuphezulu kwi-omega-3s yeyona nto iphantsi eyakha yakho.

Izazinzulu zirhanela ukuba umlinganiselo ogqwethekileyo wezi asidi zinamafutha zinokuba yenye yezona zinto zonakalisayo kukutya kwaseNtshona.

Kutheni ukhathalela i-Omega-6 kunye ne-Omega-3 Fatty Acids?

I-Omega-6 kunye ne-omega-3 fatty acids ibizwa ngokuba ngamafutha e-polyunsaturated kuba aneebhondi ezininzi (poly = ezininzi).

Umzimba wakho awunazo ii-enzymes zokuzivelisa, ke kuya kufuneka uzifumane kwisidlo sakho.

Ukuba awufumani nayiphi na ekudleni kwakho, uhlakulela ukusilela kwaye ugule. Kungenxa yoko le nto kusithiwa "kubalulekile" kunamafutha acid.

Nangona kunjalo, ezi asidi zinamafutha zahlukile kunamanye amafutha. Azisetyenziselwa nje amandla okanye zigcinwe, ziyasebenza ngokusebenza komzimba kwaye zinendima ebalulekileyo kwiinkqubo ezinje ngokujiya kwegazi kunye nokudumba.

Kodwa i-omega-6s kunye ne-omega-3s azinazo iziphumo ezifanayo. Izazinzulu zikholelwa ekubeni ii-omega-6s zi-pro-inflammatory, ngelixa i-omega-3s zichasene nokudumba ().

Ewe kunjalo, ukudumba kubalulekile ukuze usinde. Inceda ukukhusela umzimba wakho kukosuleleka kunye nokwenzakala, kodwa inokubangela nomonakalo omkhulu kwaye inegalelo kwizifo xa zinganyangeki okanye zigqithile.

Ngapha koko, ukudumba okungapheliyo kunokuba sesinye sezona zinto zikhokelela kwizifo zezi mini, kubandakanya isifo sentliziyo, isifo se-metabolic, isifo seswekile, isifo samathambo, i-Alzheimer's kunye neentlobo ezininzi zomhlaza.

Izazinzulu ziye zacinga ukuba ukutya okuphezulu kwi-omega-6s kodwa iphantsi kwi-omega-3s inyusa ukudumba, ngelixa ukutya okubandakanya izixa ezilinganiselweyo nganye kunciphisa ukudumba ().

Abo balandela ukutya kwaseNtshona bahlala ngokutya kakhulu i-omega-6s xa kuthelekiswa ne-omega-3s. Uninzi lukholelwa ukuba le yingxaki enkulu yempilo.

I-omega-6 ukuya kwi-omega-3 ratio ephezulu kakhulu inokuba negalelo ekuvukeleni okungaphezulu emzimbeni, okunokubangela umngcipheko wezifo ezahlukeneyo.

Yimalini i-Omega-6 Ngaba abantu abangaYiyo iMizi-mveliso batye?

NgokukaGqirha Stephan Guyenet, i-omega-6 eqhelekileyo ukuya kwi-omega-3 ratios yabemi bangaphambi kwemizi-mveliso isusela ku-4: 1 kuye ku-1: 4.

Abaqokeleli abazingeli abatya ubukhulu becala izilwanyana zomhlaba basebenzise la mafutha kwi-2: 1 ukuya kwi-4: 1, ngelixa i-Inuit, eyayitya ubukhulu becala i-omega-3 yokutya kwaselwandle okutyebileyo, yayinomlinganiso we-1: 4. Abanye abantu bangaphambi kokushishina babephakathi.

Ubungqina be-anthropological bukwacebisa ukuba umyinge wabantu abadale ukutya batyhile kwindawo ethile nge-1: 1, ngelixa umlinganiso namhlanje umalunga ne-16: 1 (3).

Nangona aba bantu babenobomi obuphantsi kunabantu banamhlanje, abanye abaphandi baqikelela ukuba izifo ezingapheliyo zokuphila, ezinjengesifo sentliziyo kunye neswekile, bezingaxhaphakanga kakhulu.

Ayisiyo-pre-mveliso yabantu kuphela abafumana i-omega-6 encinci kwizidlo zabo, bakwanokuzilolonga ngakumbi, batya iswekile encinci kwaye abanakho ukufikelela kukutya okungekho mpilweni kwale mihla.

Zonke ezi zinto zinokuchaza amanqanaba asezantsi ezifo zokuphila zangoku. Nangona kunjalo, isiphumo asinakubakho kuphela ekungeniseni ukutya okuncinci kwe-omega-6 fatty acids.

Abantu abatye ukutya kwangaphambi kwemizi-mveliso babene-omega-6 ukuya kwi-omega-3 ratio ye-4: 1 kuye ku-1: 4, uninzi lwabo luwela ndaweni ithile phakathi. Umyinge namhlanje yi-16: 1, iphezulu kakhulu kunaleyo abantu bayifumene ngokwemvelo.

Ingxaki ngokutya kwaseNtshona

Abantu baseNtshona batya izixa ezikhulu zembewu kunye neoyile yemifuno. Ezinye zeoyile zilayishwe nge-omega-6s.

Itekhnoloji yokuqhubekeka kwezi oyile ibingasekho de kube malunga neminyaka eli-100 eyadlulayo, kwaye abantu khange babe nalo ixesha lokuziqhelanisa nemfuza kumanani aphezulu e-omega-6.

Kwigrafu engezantsi, ungabona ukonyuka okumandla ekusetyenzisweni kweoyile yeoyile e-US, ukusuka kwi-zero ukuya kwi-24 yeepawundi (i-11 kgs) ngomntu ngonyaka. Oku kufikelele kwi-7% yeekhalori zizonke ngonyaka we-1999 ().

Ioyile yeembotyi zesoya okwangoku ngowona mthombo mkhulu we-omega-6 fatty acids e-US kuba ngexabiso eliphantsi kwaye ifumaneka kuzo zonke iintlobo zokutya okwenziweyo.

Kwigrafu engezantsi, uyabona ukuba inani le-omega-6 fatty acids efumaneka kwiivenkile ezityebileyo zomzimba lenyuke ngaphezulu kwama-200% (kathathu) kule minyaka ingama-50 idlulileyo iyodwa.

Ke, amanqatha atyiwa ngabantu namhlanje akhokelela kutshintsho olwenzeka emzimbeni, kokubini ngokugcina izityebile zomzimba kunye nempilo yeembrane zeseli.

Inani eliphezulu le-omega-6 kwiimbumba zeseli linxulunyaniswa kakhulu nomngcipheko wesifo sentliziyo, esenza ingqiqo ngokugqibeleleyo banikwe iziphumo ezinokubakho zokudumba ():

Nangona kunjalo, akukho zifundo zikulawulo oluphezulu eziphande ngeziphumo ze-omega-6 acid kwisifo sentliziyo (,).

Kwakhona, uphononongo olulawulwayo lubonisa ukuba i-linoleic acid-eyona i-omega-6 ye-fatty acid-ayinyusi amanqanaba okumakisha ().

Ngapha koko, kuhlala kungacacanga nokuba ngaba ukutya kakhulu i-omega-6 fatty acids kunazo naziphi na iziphumo kumngcipheko wezifo ezingapheliyo.

Kwelinye icala, ubungqina obuninzi buxhasa iziphumo ezilungileyo zempilo ye-omega-3 fatty acids. Umzekelo, izibonelelo zentliziyo zibalulekile (9,,).

I-Omega-3s nayo inokuphucula zonke iintlobo zokuphazamiseka kwengqondo njengoxinzelelo, isifo sengqondo kunye nokuphazamiseka kwengqondo (12,,).

Nangona kunjalo, ukutya kakhulu i-polyunsaturated fatty acids, kubandakanya i-omega-3 kunye ne-omega-6, kuneengozi ezininzi. Iibhondi eziphindwe kabini kwiimolekyuli ezinamafutha acid ziyasebenza kakhulu.

Batyekele ekuphenduleni ngeoksijini, babumbe ukusabela kwetyathanga kwee-radicals zasimahla. Ezi radicals zasimahla zinokubangela ukonakala kweseli, yenye yeendlela zokuguga kunye nokuqala komhlaza (,,).

Ukuba ufuna ukuphucula umyinge we-omega-6 ukuya kwi-omega-3, kusenokwenzeka ukuba licebo elibi lokutya uninzi lwe-omega-3 ukubuyekeza. Ukuba nexabiso eliphantsi, elilinganiselweyo nganye yeyona ilungileyo.

Ukusetyenziswa kweoyile yemifuno ephezulu kwi-omega-6 kunyuke kakhulu kule minyaka ili-100 idlulileyo. Oososayensi bakholelwa ukuba oku kunokubangela ingozi enkulu.

Khusela iioyile zoLimo eziPhezulu kwi-Omega-6

Eyona nto ibaluleke kakhulu onokuyenza ukunciphisa ukutya kwakho kwe-omega-6 kuthintela imbewu kunye neoyile yemifuno ephezulu kwi-omega-6, kunye nokutya okusetyenzisiweyo okuqulathiweyo.

Nantsi itshathi enamafutha aqhelekileyo kunye neeoyile. Kulumkele konke okunenani eliphezulu le-omega-6 (imivalo eluhlaza okwesibhakabhaka).

Uyabona ukuba ibhotolo, ioyile yekhokhonathi, isinqumelo, ioyile yesundu kunye neoyile yomnquma zonke ziphantsi kakhulu kwi-omega-6.

Ngokwahlukileyo, ujongilanga, umbona, iimbotyi zesoya kunye neeoyile zekotoni ziqulathe ezona zixa ziphezulu.

Ngolwazi oluthe kratya ngeoyile yokupheka esempilweni, funda eli nqaku.

Kubalulekile ukuba uqaphele ukuba ukuxhamla kukutya okune-omega-6 fatty acids yinkqubo yexesha elide kwaye ifuna utshintsho olusisigxina kwindlela yokuphila.

Uninzi lwabantu lugcina isixa esikhulu se-omega-6 fatty acids emzimbeni wabo, kwaye kungathabatha ixesha ukuzisusa.

Ukuba unenkxalabo malunga ne-omega-6 fatty acids, sebenzisa iioyile zemifuno ezinamaxabiso asezantsi e-omega-6 fatty acids, njengeoyile ye-olive. Kwakhona, cinga ukuthatha izongezo ze-omega-3 okanye ukutya iintlanzi ezinamanqatha kabini ngeveki.

Eyona nto ibaluleke kakhulu onokuyenza ukunciphisa incindi ye-omega-6 kukususa iioyile zemifuno egqityiweyo kwisidlo sakho, kunye nokutya okucwangcisiweyo okuqulathiweyo.

Yitya ukutya kwezilwanyana okuphezulu kwi-Omega-3

Ukutya kwezilwanyana kuphakathi kwemithombo efanelekileyo ye-omega-3 ye-fatty acids i-EPA kunye ne-DHA.

Enye ingxaki namhlanje kukuba izilwanyana zihlala zondliwa ukutya okutya okuziinkozo okune-soy kunye nombona.

Oku kunciphisa iziqulatho ze-omega-3, ke amafutha e-polyunsaturated enyameni ubukhulu becala yi-omega-6 (,).

Ke ngoko, ukuba unako ukuwufikelela, inyama eyondliwe ngengca ngokuqinisekileyo ilungile. Nangona kunjalo, inyama ephakanyiswe ngokwesiqhelo isempilweni, ukuba nje ayenziwa (,).

Ngaphandle kwenyama ephakanyisiweyo efana nenkukhu kunye nengulube inokuba phezulu kwi-omega-6. Ukuba ufuna ukunciphisa i-omega-6 yakho yokutya kangangoko kunokwenzeka, khetha inyama kumacandelo angqingqwa ezi zilwanyana.

Ikwaluvo olulungileyo ukuthenga amaqanda atyetyisiweyo okanye omega-3, atyebileyo kwi-omega-3s, xa kuthelekiswa namaqanda eenkukhu ezikhuliswe kukutya okuziinkozo.

Enye indlela esebenzayo yokwandisa ukutya kwakho kwe-omega-3 kukutya ukutya kwaselwandle kanye okanye kabini ngeveki. Iintlanzi ezinamafutha njenge salmon zezona zinto zilungileyo.

Ukuba utya ukutya okuninzi okuqhelekileyo kunye / okanye ungatyi kakhulu ukutya kwaselwandle, cinga ngokuthatha isongezelelo seoyile yentlanzi. I-oyile yesibindi se-Cod lukhetho olufanelekileyo oluqulathe iivithamini D kunye no-A.

Kukwakho nemithombo yezityalo ye-omega-3, kubandakanya iflakisi kunye nembewu ye-chia. Nangona kunjalo, ezi ziqulathe uhlobo lwe-omega-3 ebizwa ngokuba yi-ALA. Umzimba womntu awunakho ukuguqula i-ALA kwiifom ezisebenzayo - I-EPA kunye ne-DHA ().

Ngesi sizathu, imithombo yezilwanyana ye-omega-3s, enjengeentlanzi kunye nezilwanyana ezityiswa ngengca, zihlala zikhetha ngcono. Nangona kunjalo, izongezo ezinobungakanani be-vegan eziqukethe i-EPA kunye ne-DHA kwi-algae ziyafumaneka.

Unokonyusa ukutya kwakho i-omega-3 fatty acids ngokuthatha izongezo okanye ukutya inyama etyiswe ngengca okanye intlanzi enamafutha.

Umgca osezantsi

Izazinzulu zirhanela ukuba ukutya kakhulu kwe-omega-6 fatty acids, xa kuthelekiswa ne-omega-3, kunokukhuthaza izifo ezininzi ezinganyangekiyo.

Nangona kunjalo, abukho ubungqina obunyanzelekileyo bokuxhasa le ithiyori. Izifundo ezikumgangatho ophezulu ngakumbi ziyafuneka ukuphanda iziphumo ezinokubakho ze-omega-6 zokutya okunamafutha.

Ukuba unomdla, esi sisikhokelo esilula sokwandisa ibhalansi yamafutha omega:

1. Thintela ioyile yemifuno ephezulu kwi-omega-6 (kunye nokutya okuqhubekekayo okuqulathiweyo).
2. Yitya intabalala yezilwanyana ezityebileyo ze-omega-3, kubandakanya into evela elwandle ubuncinci kanye okanye kabini ngeveki.
3. Ukuba kukho imfuneko, yongeza ngomthombo omega-3 njengeoyile yentlanzi.