Omega-6 fatty acids

Anthu ambiri anayamba kupeŵa zakudya zawo zomwe zili ndi mafuta. Madokotala ndi madokotala amanena kuti chakudya chomwe chilipo Omega-6 fatty acids chiyenera kupezeka pa zakudya, koma ndizokwanira. Ngati mukufuna kuchotsa kulemera kwakukulu, zinthu zoterezi ziyenera kukhala mu menyu. Kuonjezera apo, kuchuluka kwa Omega-3 kuyenera kuchepera 4 kuposa Omega-6.

Nchifukwa chiyani Omega-6 fatty acids?

Popanda zinthu izi, maselo aumunthu sangathe kukhalapo, atumiza uthenga, ndi zina zotero. Amagwiranso ntchito mwachindunji mu njira zamagetsi ndikupereka thupi ndi mphamvu zofunikira.

Zopindulitsa za Omega-6:

1. Amatha kuchepetsa cholesterol m'magazi.
2. Amachepetsa chitukuko cha zotupa.
3. Amathandiza kusintha misomali, khungu ndi tsitsi.
4. Amalimbitsa chitetezo.
5. Kafukufuku waposachedwapa awonetsa kuti mafuta ambiri amachititsa kuti thupi liziyenda bwino.
6. Amalimbikitsa minofu yowuma.

Omega-6 fatty acids ali kuti?

Kuti mutengere thupi izi, onjezerani zakudya zomwe mumazidya:

1. Mafuta a masamba: azitona, nkhanu za tirigu, sesame kapena mtedza.
2. Mayonesi, koma popanda cholesterol komanso hydrogenated margarine.
3. Nkhuku nyama: Turkey ndi nkhuku.
4. Zakudya za mkaka: mkaka, kanyumba tchizi, yogurt, ndi zina zotero.
5. Mtedza: amondi ndi walnuts.
6. Nkhuku ndi mbewu za mpendadzuwa.

Komanso, mukhoza kutenga mafuta acids m'mapiritsi, omwe amagulitsidwa pafupifupi pafupifupi mankhwala alionse. Pankhani imeneyi, mukamagwiritsira ntchito mankhwalawa mungathe kuchotsa kulemera kwambiri.

Ndi zinthu ziti zomwe zili ndi Omega-6 fatty acids, zomwe taphunzira, tsopano ndizofunikira kudziwa momwe tingazigwiritsire ntchito. Monga momwe mukuonera, makamaka, zinthuzi ziri mu mafuta ndi mayonesi, kotero zimayenera kugwiritsidwa ntchito moyenera ndipo musati muwonjezere zambiri pa mbale iliyonse. Popeza kumwa kwa Omega-6 kungayambitse matenda aakulu: kuchepa kwa chitetezo chokwanira , kuwonjezeka kwachangu, kukula kwa mitundu yosiyanasiyana ya kutukusira, etc. Chifukwa chake, chizoloŵezi cha tsikulo sichingakhale pamwamba pa 10% ya kalori tsiku lililonse. Ndalama zimadalira zifukwa zambiri, koma m'magulu a 5 mpaka 8 g Ndikofunikanso kuti magwero a omega-6 fatty acids ndi apamwamba kwambiri, mwachitsanzo, mafuta ayenera kukhala ozizira koyamba kapena osawerengedwa.