Maitiro Ekugadzirisa Omega-6 yako kune Omega-3 Ratio

Zvemukati

• Sei Kuchengeta Nezve Omega-6 uye Omega-3 Fatty Acids?
• Yakawanda Sei Omega-6 Ko Vasina-VeMabhizimusi Vazhinji Vanodya?
• Dambudziko Nekumadokero Kudya
• Dzivisa Mafuta Emiriwo Kumusoro MuOmega-6
• Idya Zvekudya Zvemhuka Izvo Zvakakwirira MuOmega-3
• Icho Chinokosha

Nhasi, vanhu vazhinji vari kudya yakawanda ye omega-6 fatty acids.

Panguva imwecheteyo, kunwiwa kwezvikafu zvemhuka zvakakwirira mu omega-3s ndiko kwakadzikira kwese kwambove.

Masayendisiti anofungidzira kuti chiyero chakamonyaniswa cheaya polyunsaturated fatty acids chingave chimwe chezvinhu zvinokuvadza zvakanyanya mukudya kwekuMadokero.

Sei Kuchengeta Nezve Omega-6 uye Omega-3 Fatty Acids?

Omega-6 uye omega-3 fatty acids anonzi mafuta epolyunsaturated nekuti ane akawanda mabondoni zvisungo (poly = mazhinji).

Muviri wako hauna maenzymes ekuzvigadzira, saka unofanirwa kuzviwana kubva pane zvaunodya.

Kana iwe ukasawana chero kubva kuchikafu chako, unotanga kushomeka uye unorwara. Ndosaka vachinzi "akakosha" mafuta acids.

Zvisinei, aya mafuta acids akasiyana pane mamwe akawanda mafuta. Izvo hazvisi zvekungoshandisirwa simba kana kuchengetwa, zviri zvipenyu zvinoshanda uye zvine mabasa akakosha mukuita senge kuvhara ropa nekuzvimba.

Asi omega-6s uye omega-3s hazvina zvakafanana mhedzisiro. Masayendisiti anotenda omega-6s ari pro-anogumbura, nepo omega-3s ari anti-kupisa ().

Ehezve, kuzvimba kwakakosha kuti urarame. Inobatsira kuchengetedza muviri wako kubva kuhutachiona nekukuvara, asi zvinogona zvakare kukonzera kukuvara kwakanyanya uye kunopa chirwere kana chisingaperi kana chakanyanyisa.

Muchokwadi, kuzvimba kusingaperi kunogona kuve imwe yeanotungamira madhiraivha ezvirwere zvakakomba zvemazuva ano, zvinosanganisira chirwere chemoyo, metabolic syndrome, chirwere cheshuga, arthritis, Alzheimer's uye mazhinji marudzi ekenza.

Masayendisiti akafungidzira kuti chikafu chakakwira mu omega-6s asi chakaderera mu omega-3s chinowedzera kuzvimba, nepo chikafu chinosanganisira huwandu hwakaenzana hweumwe neumwe hunoderedza kuzvimba ().

Avo vanotevera chikafu chekuMadokero vanowanzo kudya nenzira yakawandisa omega-6s inoenderana neomega-3s. Vazhinji vanotenda kuti iri idambudziko rakakomba rehutano.

Iyo omega-6 kune omega-3 chiyero icho chakanyanya kukwirisa chinogona kubatsira mukuwandisa kuzvimba mumuviri, zvinogona kukwidza njodzi yezvirwere zvakasiyana siyana.

Yakawanda Sei Omega-6 Ko Vasina-VeMabhizimusi Vazhinji Vanodya?

Sekureva kwa Dr. Stephan Guyenet, zvakajairika omega-6 kusvika ku omega-3 ratios ye pre-maindasitiri vanhu vaitangira pa4: 1 kusvika 1: 4.

Vavhimi-vanounganidza vaidya zvakanyanya mhuka dzepanyika vakadya aya mafuta pazvikamu zve2: 1 kusvika 4: 1, nepo maInuit, avo vaidya kazhinji omega-3 hove dzegungwa dzakapfuma, vaive neiyero ye1: 4. Vamwe pre-maindasitiri vanhu vaive kune imwe nzvimbo pakati.

Humbowo hweanthropological hunoratidzawo kuti huwandu hwevanhu vakashanduka kudya hwaive kumwe kwakatenderedza 1: 1, nepo chiyero nhasi chiri nezve 16: 1 (3).

Kunyangwe vanhu ava vaine tarisiro yakaderera yehupenyu kupfuura vanhu vemazuvano, vamwe vaongorori vanofungidzira kuti zvirwere zvehupenyu hwusingaperi, senge chirwere chemwoyo uye chirwere cheshuga, zvaive zvishoma zvakanyanya

Kwete chete avo pre-maindasitiri veruzhinji vakawana yakanyanya kushomeka omega-6 kubva kuzvikafu zvavo, vakawanawo kurovedza muviri zvakanyanya, vakadya shuga shoma uye vasina mukana wekudya kwezvazvino zvisina tsarukano.

Zvese izvi zvinhu zvinogona kutsanangura yavo yepasi mitengo yezvazvino mararamiro marwere. Zvisinei, mhedzisiro yacho haigone kuverengerwa kune yakaderera yekudya ye omega-6 mafuta acids.

Vanhu vaidya pre-maindasitiri chikafu vaive neiyo omega-6 kusvika omega-3 chiyero cheinenge 4: 1 kusvika 1: 4, vazhinji vanowira kumwe kunhu pakati. Iyo reshiyo nhasi i16: 1, yakanyanya kukwirisa pane izvo vanhu vanoenderana nemagene.

Dambudziko Nekumadokero Kudya

Vanhu vekuMadokero vari kudya huwandu hwakawandisa hwembeu dzakagadziriswa nemafuta emiriwo. Mimwe yemafuta aya anotakurwa ne omega-6s.

Unyanzvi hwekugadzira mafuta aya hwakange husipo kusvika makore angangoita zana apfuura, uye vanhu vanga vasina nguva yekuita genetiki inoenderana neakawanda omega-6.

Mugirafu pazasi, unogona kuona kuwedzera kunoshamisa kwekushandisa kwemafuta e soya muUS, kubva pa zero kusvika pa 24 mapaundi (11 kgs) pamunhu pagore. Izvi zvaisvika pakuburitsa 7% yemakoriori ese mugore ra1999 ().

Mafuta eSoybean parizvino ndiyo hombe sosi ye omega-6 fatty acids muUS nekuti iri yakachipa chaizvo uye inowanikwa mune ese marudzi ezvikafu zvakagadziriswa.

Mugirafu pazasi, unogona kuona kuti huwandu hwe omega-6 fatty acids hunowanikwa muzvitoro zvemafuta emuviri hwakawedzera sei neanopfuura mazana maviri muzana (katatu) mumakore makumi mashanu apfuura chete.

Nekudaro, iwo mafuta arikudya nevanhu nhasi ari kutungamira kune chaiko shanduko mumitumbi yavo, zvese zviri zviviri maererano nemuviri wavo zvitoro zvine mafuta uye sero membrane membrane hutano.

Yakakwira huwandu hwe omega-6 mumaseru membranes inosanganiswa zvakanyanya nenjodzi yechirwere chemwoyo, izvo zvinoita zvine musoro kupiwa yavo inogona pro-kuzvimba mhedzisiro ():

Nekudaro, hapana yepamusoro-mhando yakadzorwa zvidzidzo yakatsvaga mhedzisiro ye omega-6 acids pane chirwere chemwoyo (,).

Zvakare, zvidzidzo zvinodzorwa zvinoratidza kuti linoleic acid - inonyanya kuzivikanwa omega-6 fatty acid - haiwedzere huwandu hweanopisa ().

Muchokwadi, zvinoramba zvisina kujeka kana kudya kwakanyanya kwe omega-6 mafuta acids kune chero mhedzisiro panjodzi yezvirwere zvenguva refu zvehupenyu.

Kune rimwe divi, hwakawanda humbowo hunotsigira hutano hwakanaka mhedzisiro ye omega-3 fatty acids. Semuenzaniso, moyo yavo mabhenefiti akakosha (9,,).

Omega-3s inogona zvakare kugadzirisa ese ese kusagadzikana kwepfungwa senge kushushikana, schizophrenia uye bipolar kusagadzikana (12,,).

Zvakangodaro, kunyanyisa kudya kwepolyunsaturated fatty acids, kusanganisira omega-3 uye omega-6, kune njodzi dzakawanda. Izvo zvisungo zvakapetwa mumafuta easidhi mamorekuru zvakanyanya kuita.

Ivo vanowanzo kuita neoksijeni, vachigadzira macheni maitiro ezvemahara radicals. Aya mahara radicals anogona kukonzera kukuvara kwemasero, inova imwe yenzira dzinokonzera kuchembera uye kutanga kwekenza (,,).

Kana iwe uchida kuvandudza muyero wako we omega-6 kusvika ku omega-3, ingangove yakaipa pfungwa kudya yakawanda ye omega-3 kubhadhara. Kuve uine yakaderera, yakaenzana huwandu hwese hwakanakisa.

Iko kushandiswa kwemafuta emiriwo akakwirira muomega-6 kwakawedzera zvakanyanya mumakore zana apfuura. Masayendisiti anotenda kuti izvi zvinogona kukuvadza zvakanyanya.

Dzivisa Mafuta Emiriwo Kumusoro MuOmega-6

Chinhu chakanyanya kukosha chaungaite kudzikisa kudya kwako kwe omega-6 kunodzivirira mbeu dzakagadziriswa nemafuta emiriwo akakwirira mu omega-6, pamwe nezvikafu zvakagadzirwa zvine izvo.

Heino chati ine mamwe mafuta akajairika nemafuta. Dzivisa zvese zvine huwandu hwakakwira hwe omega-6 (yebhuruu mabara).

Unogona kuona kuti ruomba, mafuta ekokonati, mafuta enguruve, mafuta emichindwe uye maorivhi zvese zvakaderera muomega-6.

Mukupesana, sunflower, chibage, soya nemafuta ekotoni zvine huwandu hwakanyanya.

Kuti uwane rumwe ruzivo nezve mafuta ekubikisa ane hutano, verenga chinyorwa ichi.

Izvo zvakakosha kuti uzive kuti kubatsirwa kubva pakudya kwakaderera mu omega-6 fatty acids inzira yenguva refu uye inoda kugara zvachose mararamiro.

Vazhinji vanhu vanochengeta huwandu hwakawanda omega-6 fatty acids mumuviri wavo mafuta, uye zvinogona kutora nguva kuti zvibviswe.

Kana iwe uine hanya ne omega-6 fatty acids, shandisa maoiri emafuta ane huwandu hwakaderera omega-6 fatty acids, senge maorivhi. Zvakare, funga kutora omega-3 zvinowedzera kana kudya hove dzakakora kaviri pasvondo.

Chinhu chakanyanya kukosha chaungaite kudzikisa omega-6 kutora kubvisa mafuta emuriwo akaomeswa kubva pane zvaunodya, pamwe nezvikafu zvakagadzirwa zvine izvo.

Idya Zvekudya Zvemhuka Izvo Zvakakwirira MuOmega-3

Kudya kwemhuka kuri pakati pezvakanakisa sosi yeakafanogadzirwa omega-3 mafuta acids EPA uye DHA.

Rimwe dambudziko nhasi nderekuti mhuka dzinowanzopihwa chikafu chezviyo zvine soy uye chibage.

Izvi zvinoderedza yavo omega-3 zvirimo, saka iwo polyunsaturated mafuta munyama anowanzo kuve omega-6 (,).

Naizvozvo, kana iwe uchikwanisa kuitenga, nyama yakadyiswa huswa ndeyechokwadi. Nekudaro, kunyangwe yakaunganidzwa nyama yakasimudzwa ine hutano, chero bedzi isina kugadziriswa (,).

Kunyangwe dzimwe nyama dzakajairika dzakasimudzwa senge huku uye nyama yenguruve inogona kunge yakakwira mu omega-6. Kana iwe uchida kudzikisa yako omega-6 kutora zvakanyanya sezvinobvira, sarudza nyama kubva kune dzakaonda zvikamu zvemhuka idzo.

Ipfungwa zvakare yakanaka kutenga mafuro kana omega-3 akafumisa mazai, ayo ari akakwirira mu omega-3s, achienzaniswa nemazai kubva kuhuku dzakasimudzwa pazvirimwa zvine chekudya chezviyo.

Imwe nzira inoshanda yekuwedzera yako omega-3 yekudya ndeyekudya zvegungwa kamwe kana kaviri pavhiki. Hove dzakakora salmon dzinonyanya kunaka sosi.

Kana iwe uchidya yakawanda yakajairwa nyama yakasimudzwa uye / kana usadye yakawanda yegungwa hove, funga kutora hove yemafuta yekuwedzera. Cod chiropa mafuta isarudzo yakanaka iyo ine yakawedzera mavhitaminzi D uye A.

Kune mamwe zvakare masosi ezvirimwa eomega-3, kusanganisira furakisi nembeu dzechia. Nekudaro, izvi zvine mhando ye omega-3 inonzi ALA. Muviri wemunhu hauna kukwana mukushandura ALA kuita mafomu anoshanda - EPA uye DHA ().

Neichi chikonzero, mhuka sosi ye omega-3s, senge hove uye mhuka dzakadyiswa huswa, kazhinji sarudzo dziri nani. Nekudaro, vegan-inoshamwaridzika inowedzera ine EPA uye DHA kubva kune algae iripo.

Iwe unogona kuwedzera kudya kwako kwe omega-3 fatty acids nekutora zvinowedzera kana kudya nyama yakakodzwa nehuswa kana hove ine mafuta.

Icho Chinokosha

Masayendisiti anofungidzira kuti kudya kwakanyanya kwe omega-6 fatty acids, zvine hukama na omega-3, kunogona kukurudzira huwandu hwakawanda hwezvirwere zvisingaperi.

Zvisinei, hakuchina humbowo hunogombedzera kutsigira dzidziso iyi. Zvimwe zvepamusoro-soro zvidzidzo zvinodiwa kuti zviongorore zvingangoitika zvehutano mhedzisiro yeakawandisa omega-6 mafuta kutora.

Kana iwe uine hanya, ichi chiri nyore gwara rekukwirisa chiyero chako chemafuta eomega:

1. Dzivisa mafuta emiriwo akakwirira mu omega-6 (uye chikafu chakagadziriswa chine izvo).
2. Idya yakawanda omega-3 mhuka dzakapfuma, kusanganisira chimwe chinhu kubva kugungwa kamwe chete kana kaviri pasvondo.
3. Kana zvichidikanwa, wedzera pamwe ne omega-3 sosi senge hove mafuta.