Zvese zvaunoda Kuti Uzive Nezve Omega-3s uye Omega-6s

Zvemukati

• Kutanga, Kurumidza Kudzokorora PaOmega-3s
• Hongu, Unoda Omega-6s, Zvakare
• Iyo Omega Imbalance
• Kuenzanisa Omegas Yako
• Ongororo ye

Hongu, hongu, wakanzwa kuti omega-3s yakakunakira iwe kane chiuru pari zvino-asi wanga uchiziva here kuti kune imwe mhando yeomega yakakosha zvakaenzana kuhutano hwako? Zvichida kwete.

Kazhinji-inofuratirwa (asi pamwe mukatimijenya yezvokudya zvaunodya), omega-6s zvakare ine simba guru pamuviri wako. Hezvino izvo zvaunofanira kuziva nezve aya sneaky omegas uye maitiro ekuita shuwa kuti chikafu chako chine huwandu hwazvo. (Usati watanga, tsvaga mafuta mangani iwe aunofanirwa kunge uchinyatsodya zuva rega rega.)

Kutanga, Kurumidza Kudzokorora PaOmega-3s

Kana zvasvika kune omegas, omega-3s vanowana mbiri yese-uye ivoita kuita mabasa akati wandei akakosha muhutano hwedu.

Iwo maviri omega-3s iwe waungangodaro wakanzwa nezvayo: EPA uye DHA, ese ari maviri anowanikwa muhove dzakakora, salmon, tuna, uye sardines. Imwe yaungasanzwa zvakanyanya nezve (nekuti muviri wedu haugone kuishandisa nemazvo): ALA, iyo inowanikwa mune zvekudya zvezvirimwa, sembeu yeflakisi, mhodzi dzechia, uye walnuts. (Tarisa uone pamusoro masosi ezvirimwa eomega-3 fatty acids.)

"Omega-3s inozivikanwa neayo anti-kuzvimba zvivakwa," anodaro Brittany Michels, MS, RD, LDN, nyanzvi yezvekudya yeThe Vitamin Shoppe uye Ini Chete zvekuwedzera zvemunhu. "Sezvo zvirwere zvakawanda zvichibva mukuzvimba kusingadzoreke, omega-3s inogona kudzikisira njodzi yedu yekuvandudza mamwe mamiriro."

Sekureva kwaMichels, omega-3s yakaratidzirwa kutsigira hutano hwedu munzira dzakawanda, kusanganisira:

• Hutano hwepfungwa
• hutano hwehuropi
• utano hwemwoyo (kusanganisira cholesterol)
• utano hwemaziso
• autoimmune disorder management

Nekudaro, omega-3s haasi magumo-ese, ive-zvese!

Hongu, Unoda Omega-6s, Zvakare

Kunyangwe omega-6s ikawana rap yakaipa (tichatsanangura muchidimbu), ivo vanopawo hutano hwedu.

"Omega-6s inozivikanwa neyakawedzera hutachiona," anotsanangura kudaro Michels. "Kunyange izvi zvingaite senge chinhu chakashata, mabasa mazhinji emuviri - kusanganisira kudzivirirwa kubva kurwere nekukuvara - anoda mhinduro dzinotsigira kuzvimba."

Omega-6s zvakare inokubatsira kuchengetedza hutano hweshuga yeropa uye cholesterol uye kutsigira kugona kweropa redu kugwamba, sekureva kweHarvard Medical School. (Related: All-Natural Nzira dzekudzora Ropa Shuga)

Uchawana aya mafuta musoy, chibage, nzungu, mhodzi, zvigadzirwa zvemhuka, nemafuta akagadzirwa kubva mumiriwo nembeu.

Izvo zvakaderera: "Kushandisa omega-6s yakawanda kupfuura yaunoda kunogona kuita kuti kuwedzere kuzvimba mumuviri," anodaro Appel. (Izvi zvinogona kukuvadza zviratidzo kune vanhu vane mamiriro ekuzvimba, senge arthritis.) Muchokwadi, huwandu hwakawanda hwe omega-6 mumasero membranes inogona kuve neyakawedzera njodzi yehosha yemoyo, anowedzera.

Iyo Omega Imbalance

Munyika yakakwana, iwe waigona kudya reshiyo ye4: 1 omega-6s kune omega-3s - kana zvishoma, anotsanangura nyanzvi yezvokudya Jenna Appel, M.S., R.D., L.D.N. (Nekuti muviri wako haugone kuburitsa omega-3skana omega-6s iri yega, iwe unofanirwa kuwana izvo zvaunoda kubva kuchikafu.)

Heino dambudziko guru remafuta: Nekuda kwerakakura huwandu hwemhodzi dzakagadzirwa nemafuta emuriwo mune yakajairwa chikafu cheAmerica (vari mune zvese zvakagadziriswa chikafu mumutambo), vanhu vazhinji vanodya nzira, yakawandisa omega-6s. (Sezvo vazhinji vevanhu vasingadyi zvekudya zvegungwa zvakawanda, zvakare, vanoperevedza pane omega-3s.)

Kufanana, katatu kana kashanu akawandisa omega-6s. Wepakati munhu anodya pakati pe12: 1 uye 25: 1 reshiyo ye omega-6s kusvika ku omega-3s, anodaro Michels.

"Fungidzira kuona-saw," anodaro Michels. "Une anti-inflammatory omega-3s kune imwe mugumo uye pro-inflammatory omega-6s kune imwe. Kune vanhu vakawanda, rutivi rwe omega-6 rwakavigwa muvhu. (Related: Aya Asina-So-Healthy Fats Zvingave Zviri Kukonzera Hummer Mood yako)

Kuenzanisa Omegas Yako

Kuti uwane omega yako yekudya zvakare mune chaipo renji, iwe unofanirwa kudzora pane zvimwe zvekudya-uye kurongedza pane zvimwe.

Chekutanga, tarisa mabhii echikafu nekungwarira yembeu yakagadzikiswa nemafuta emuriwo (sesoyabhinzi nemafuta esunflower) uye cheka kudya kwakawanda kwakagadzirwa sezvaunokwanisa, anodaro Appel.

Wobva wachinja chero maoiri aunoshandisa kumba emafuta akaderera mu omega-6s, semafuta emuorivhi. (Chimwe chikonzero: Mafuta omuorivhi anogonawo kubatsira kuderedza njodzi yako yekenza yemazamu.)

Kubva ipapo, kwidza kudya kwako kwe omega-3s nekudya matatu servings e low-mercury hove dzegungwa (rangarira, hove dzakakora!) Pavhiki, inokurudzira Michels. Iwe unogona zvakare kuwedzera yezuva nezuva omega-3 yekuwedzera kune ako maitiro; ingo ita chokwadi chekutenga kubva kune inozivikanwa zita iyo ine wechitatu-bato bvunzo avo ekuwedzera iwo emhando.

Ongororo ye