Omega-3-6-9 Fatty Acids: Ongororo Yakazara

Zvemukati

• Chii chinonzi omega-3 fatty acids?
• Chii chinonzi omega-6 fatty acids?
• Omega-6 inogona kubatsira here?
• Chii chinonzi omega-9 fatty acids?
• Ndezvipi zvekudya zvine aya mafuta?
• Chikafu chakakwira muomega-3 mafuta
• Chikafu chakakwira mu omega-6 mafuta
• Chikafu chakakwira mumafuta omega-9
• Unofanirwa here kutora omega-3-6-9 yekuwedzera?
• Maitiro ekusarudza omega 3-6-9 yekuwedzera
• Chinokosha

Omega-3, omega-6, uye omega-9 fatty acids ese akakosha ekudya mafuta.

Ivo vese vane hutano hunobatsira, asi zvakakosha kuti uwane chiyero pakati pavo. Kusagadzikana mune zvaunodya kunogona kukonzera kuwanda kwezvirwere zvisingaperi.

Heano mafambiro e omega-3, -6 uye -9 mafuta acids, anosanganisira:

• zvavari
• nei uchivada
• kwaungawana

Chii chinonzi omega-3 fatty acids?

Omega-3 fatty acids ndiwo mafuta epolyunsaturated, mhando yemafuta ayo muviri wako usingakwanise kugadzira.

Izwi rekuti "polyunsaturated" rinoreva chimiro chavo chemakemikari, se "poly" zvinoreva vazhinji uye "vasina saturated" zvinoreva zvisungo zvakapetwa. Pamwe chete zvinoreva kuti omega-3 fatty acids ane akawanda zvakapetwa zvisungo.

"Omega-3" zvinoreva chinzvimbo chekupedzisira chakapetwa kaviri muchimiro chemakemikari, inova maatomu ekabhoni matatu kubva ku "omega," kana muswe kumagumo emaketani emaketani.

Sezvo muviri wemunhu usingakwanise kuburitsa omega-3s, aya mafuta anonzi "mafuta akakosha," zvichireva kuti unofanira kuatora kubva pane zvaunodya.

IAmerican Heart Association (AHA) inokurudzira kudya dzinokwana zvikamu zviviri zvehove pavhiki, kunyanya hove ine mafuta, iyo yakafuma mu omega-3 fatty acids (1).

Kune akawanda marudzi e omega-3 mafuta, ayo anosiyana zvichienderana nekemikari chimiro uye saizi. Heano matatu akajairika:

• Eicosapentaenoic acid (EPA): Iyi 20-carbon fatty acid basa guru ndere kuburitsa makemikari anonzi eicosanoids, ayo anobatsira kudzikisa kuzvimba. EPA inogona zvakare kubatsira kudzikisa zviratidzo zvekuora mwoyo (,).
• Docosahexaenoic acid (DHA): Iyo 22-kabhoni fatty acid, DHA inogadzira ingangoita 8% yehuremu hwehuropi uye inobatsira mukukura kwehuropi uye basa ().
• Alpha-linolenic acid (ALA): Iyi 18-carbon fatty acid inogona kushandurwa kuita EPA uye DHA, kunyangwe maitiro acho asiri akanyatsoshanda. ALA inoita senge inobatsira moyo, immune system, uye huta system ().

Mafuta eOmega-3 chikamu chakakosha chemasero emunhu. Ivo zvakare vane mamwe mabasa akakosha, anosanganisira:

• Kuvandudza hutano hwemwoyo. Omega-3 fatty acids inogona kubatsira kubata cholesterol, triglyceride, uye kuwanda kweropa ((,,,, 10,).
• Kutsigira hutano hwepfungwa. Omega-3 zvinowedzera zvinogona kubatsira kubata kana kudzivirira kushushikana, chirwere cheParkinson, uye psychosis kune avo vari panjodzi. Nekudaro, kumwe kutsvagurudza kunodiwa (,,).
• Kuderedza uremu uye chiuno kukura. Mafuta eOmega-3 anogona kubatsira vanhu kubata huremu hwavo uye chiuno chakatenderera asi zvimwe zvidzidzo zvinodiwa (,).
• Kuderedza mafuta echiropa. Ongororo yekutanga inoratidza kuti kudya omega-3s kunogona kubatsira kudzikisa huwandu hwemafuta muchiropa chako (,, 19).
• Kutsigira kukura kwehuropi hwevacheche. Omega-3s inotsigira kukura kwehuropi muchibereko (,).
• Kurwisa kuzvimba. Mafuta eOmega-3 anogona kubatsira kubata kuzvimba kunoitika nezvimwe zvirwere zvisingaperi (,).

Kudya kwakaderera kwe omega-3 fatty acids kana ichienzaniswa ne omega-6s kunogona kukonzera kuzvimba uye chirwere chisingaperi, senge rheumatoid arthritis, chirwere cheshuga, atherosclerosis, uye moyo kutadza (,).

Omega-3 mafuta mafuta akakosha aunofanirwa kuwana kubva pane zvaunodya. Ivo vane zvakakosha zvakakosha kune wako moyo, uropi, uye metabolism.

Chii chinonzi omega-6 fatty acids?

Kunge omega-3s, omega-6 mafuta acids ari polyunsaturated mafuta acids. Nekudaro, iyo yakasungwa yakapetwa zvisungo zvitanhatu macaroni kubva kumugumo we omega wemafuta acid molecule.

Omega-6 fatty acids akakoshawo, saka unofanirwa kuiwana kubva pane chako chikafu.

Ivo vanonyanya kupa simba. Mafuta anowanzozivikanwa omega-6 anowanzoitwa linoleic acid, iyo iyo muviri unokwanisa kushandura kuita mafuta omega-6 akareba senge arachidonic acid (AA) ().

Kunge EPA, AA inogadzira eicosanoids. Nekudaro, iyo eicosanoids iyo inogadzirwa neAA inowedzera-kupisa (,).

Pro-anogumbura eicosanoids inoita yakakosha chikamu mune immune system. Nekudaro, kana muviri ukaburitsa zvakawandisa, ivo vanogona kuwedzera njodzi yekuzvimba uye chirwere chinoputika ().

Chiyero chine hutano che omega-6 kusvika ku omega-3 fatty acids inoita kunge iri pakati pe1-kusvika-1 uye 4-kusvika-1 (,), asi ongororo inoratidza kuti vanhu vanotevedzera zvakajairika kudya kwekuMadokero vanogona kudya chiyero chiri pakati pegumi neshanu. -to-1 uye ingangoita 17-kusvika-1 (32).

Omega-6 inogona kubatsira here?

Mamwe omega-6 mafuta acids akaratidza mabhenefiti pakurapa zviratidzo zvechirwere chisingaperi.

Gamma-linolenic acid (GLA) ndeye omega-6 fatty acid inowanikwa mune mamwe maoiri, akadai se:

• manheru primrose mafuta
• mafuta e borage

Kana ichidyiwa, yakawanda yacho inoshandurwa kuita imwe fatty acid inonzi dihomo-gamma-linolenic acid (DGLA).

Tsvagiridzo inoratidza kuti GLA neDGLA vanogona kunge vaine humwe hutano hunobatsira. Semuenzaniso, GLA inogona kubatsira kudzikisa zviratidzo zvekuputira mamiriro. Nekudaro, imwe ongororo inodiwa ().

Vanyori veimwe ongororo vakapedzisa kuti kutora zvinowedzera zveimwe fomu ye omega-6 - conjugated linoleic acid (CLA) - zvinogona kubatsira kudzikisa mafuta muvanhu ().

Mafuta eOmega-6 mafuta akakosha anopa simba kumuviri. Nekudaro, vanhu vanofanirwa kudya akawanda omega-3s kupfuura omega-6s.

Chii chinonzi omega-9 fatty acids?

Omega-9 fatty acids ari monounsaturated, zvichireva kuti ivo vanongova nekaviri chisungo.

Inowanikwa mapfumbamwe macaroni kubva kumagumo eomega emafuta acidic molecule.

Oleic acid ndiyo inonyanya kuzivikanwa omega-9 fatty acid uye yakajairika monounsaturated fatty acid mukudya ().

Omega-9 fatty acids haina kunyatso "kukosha," sezvo muviri unogona kuiburitsa.

Nekudaro, kudya chikafu chakapfuma mu omega-9 fatty acids panzvimbo pemamwe marudzi emafuta anogona kuve nehutano hunobatsira.

Chidzidzo che2015 chakawana kuti kudyisa mbeva zvikafu zvakakwirira mumafuta monounsaturated kunatsiridza insulin senzwi uye kudzikira kwekuzvimba (36).

Chidzidzo ichocho chakawana kuti vanhu vaidya kudya kwakanyanya kwemafuta monounsaturated vaive nekuzvimba kushoma uye nani insulin senzwi pane avo vaidya chikafu chakazara mumafuta akazara.

Mafuta eOmega-9 mafuta asingakoshi anokwanisa kugadzirwa nemuviri. Kutsiva mamwe mafuta akazara ne omega-9 mafuta anogona kubatsira hutano hwako.

Ndezvipi zvekudya zvine aya mafuta?

Unogona kuwana nyore omega-3, -6, uye -9 fatty acids kubva pane chako chikafu, asi iwe unoda iyo chaiyo chiyero cheimwe neimwe. Iyo yakajairika yekudya kwekuMadokero ine akawanda omega-6 mafuta kupfuura anodikanwa uye haana kukwana omega-3 mafuta.

Heino rondedzero yezvikafu zvakakwirira muomega-3, -6, uye -9 mafuta acids.

Chikafu chakakwira muomega-3 mafuta

Hove yemafuta ndiyo sosi yakanakisa ye omega-3s EPA uye DHA. Zvimwe zvinobva mugungwa zvinosanganisira algal oiri. ALA inonyanya kubva kunzungu nembeu.

Iko hakuna zvimiro zvepamutemo zvezuva nezuva omega-3 yekudyiwa, asi akasiyana masangano anopa nhungamiro. Nyanzvi zhinji dzinokurudzira kutora kwemamirigiramu mazana maviri nemakumi matatu nemazana matatu pazuva ().

Sekureva kweKudya uye Kudya kweBhodi reU.S.Institute of Medicine, iyo yakakwana kudya kweAlla omega-3s pazuva is 1.6 magiramu evakuru varume uye 1.1 magiramu evakadzi vakuru vane makore 19 makore zvichikwira ().

Heano huwandu uye mhando dze omega-3s mune kumwe kunoshanda kweanotevera chikafu.

• salmon: 4.0 gramu EPA uye DHA
• mackerel: 3.0 gramu EPA uye DHA
• sardines: 2.2 magiramu EPA uye DHA
• anchovies: 1.0 gramu EPA uye DHA
• chia mbeu: 4.9 gramu ALA
• walnuts: 2.5 magiramu ALA
• flaxseeds: 2.3 magiramu ALA

Chikafu chakakwira mu omega-6 mafuta

Akakwira mwero yemafuta e-omega-6 aripo mumafuta akaomeswa emiriwo uye chikafu chakabikwa mumafuta emuriwo.

Nuts uye mbeu zvakare zvine huwandu hwakakura hwe omega-6 fatty acids.

Sekureva kweFood and Nutrition Board yeU.S.Institute of Medicine, iyo yakakwana omega-6s pazuva is 17 gramu yevanhurume uye gumi nemaviri magiramu evakadzi vane makore 19-50 makore (39).

Hedzino huwandu hwe omega-6s mu 100 magiramu (3.5 maiza) ezvikafu zvinotevera.

• mafuta e soya: 50 magiramu
• mafuta echibage: 49 magiramu
• mayonnaise: 39 gramu
• walnuts: 37 magiramu
• mbeu yezuva: 34 magiramu
• maarumondi: 12 magiramu
• nzungu dzemakwenzi: 8 magiramu

Chikafu chakakwira mumafuta omega-9

Mafuta eOmega-9 anowanikwa mu:

• muriwo nembeu mafuta
• nzungu
• mhodzi

Iko hakuna kwakaringana kudya kwekukurudzira kwe omega-9s sezvo iwo asina kukosha.

Heano huwandu hwe omega-9s mu 100 magiramu ezvinotevera zvekudya:

• mafuta omuorivhi: 83 magiramu
• cashew nati mafuta: 73 magiramu
• maarimondi mafuta: 70 magiramu
• mafuta avocado: 60 magiramu
• nzungu mafuta: 47 gramu
• maarumondi: 30 magiramu
• cashews: 24 magiramu
• walnuts: 9 magiramu

Kwakanyanya sosi ye omega-3s hove dzine mafuta, nepo omega-6s uye omega-9s aripo mumafuta emiti, nzungu, uye mhodzi.

Unofanirwa here kutora omega-3-6-9 yekuwedzera?

Yakasanganiswa omega-3-6-9 zvinowedzera zvinowanzo kupa imwe yeaya mafuta acids muzvikamu zvakakodzera, senge 2-to-1-to-1 ye omega-3: 6: 9.

Oiri dzakadai dzinogona kubatsira kuwedzera kudya kwako kwe omega-3 mafuta uye kuwedzera chiyero chako chemafuta acids kuitira kuti huwandu hwe omega-6 kusvika ku omega-3 isapfuure pane 4-kusvika-1.

Nekudaro, vanhu vazhinji vatowana omega-6 yakakwana kubva pakudya kwavo, uye muviri unoburitsa omega-9. Neichi chikonzero, vanhu vazhinji havadi kuwedzera nemafuta aya.

Panzvimbo pezvo, zviri nani kutarisa pakuwana muyero wakanaka we omega-3, -6, uye -9 mafuta acids kubva pakudya kwako.

Nzira dzekuita izvi dzinosanganisira kudya kanenge zvikamu zviviri zvehove dzine mafuta pasvondo uye kushandisa maorivhi ekubikisa uye mumadhiraidhi esaradhi.

Uye zvakare, edza kudzikamisa omega-6 kutora nekudzora kudyiwa kwako kwemamwe mafuta emiriwo uye chikafu chakakangwa chakabikwa mumafuta emichero akacheneswa.

Vanhu vasina kuwana omega-3 yakakwana kubva pane zvavanodya vanogona kubatsirwa kubva kune omega-3 yekuwedzera pane yekubatanidza omega-3-6-9 yekuwedzera.

Yakasanganiswa omega-3-6-9 zvinowedzera zvinopa zvakaenzana zviyero zvemafuta acids. Nekudaro, ivo vangangodaro vasingape imwezve mabhenefiti kana ichienzaniswa ne omega-3 zvinowedzera.

Maitiro ekusarudza omega 3-6-9 yekuwedzera

Zvakawanda semamwe maoiri, polyunsaturated fatty acids inogadziriswa nyore nyore kana yakashongedzwa pakupisa uye nechiedza.

Naizvozvo, kana uchitenga omega-3-6-9 yekuwedzera, sarudza imwe inotonhora inotonhora. Izvi zvinoreva kuti oiri yakabviswa nehuremu hushoma, ichideredza iyo oxidization inogona kukuvadza mafuta acid mamorekuru.

Kuti uone kuti uri kutora chinowedzera chisina oxidized, sarudza imwe ine antioxidant yakadai sevhitamini E.

Pamusoro pezvo, sarudza chinowedzerwa neyepamusoro omega-3 yezvinyorwa - zvinopfuura anopfuura 0.3 gramu pakushanda.

Uyezve, sezvo EPA neDHA vane zvakawanda zvehutano zvinobatsira kupfuura ALA, sarudza chinowedzera chinoshandisa hove mafuta kana algal oiri, pane mafuta eflakisi.

Sarudza omega-3 yekuwedzera pane yekubatanidza omega-3-6-9 yekuwedzera. Kana iwe uri kutenga yakasanganiswa yekuwedzera, sarudza imwe ine yakanyanya kusangana yeEPA uye DHA.

Chinokosha

Yakasanganiswa omega-3-6-9 zvinowedzera zvinozivikanwa, asi kazhinji hazvipe imwe bhenefiti pane kutora omega-3 chete.

Omega-6s akakosha muhumwe huwandu, asi ivo varipo mune zvakawanda zvekudya. Vanhu vanotevera chikafu chekuMadokero vanogona kutotora akawandisa.

Pamusoro pezvo, muviri unogona kuburitsa mafuta omega-9, uye anowanikwa zviri nyore mukudya. Saka haufanire kutora navo fomu yekuwedzera.

Naizvozvo, kunyangwe hazvo zvakabatanidzwa zvinowedzera zvine zvakakwana omega 3-6-9 ratios, kungotora omega-3s kungangokupa zvakanakira hutano.