Ukulinganisela I-Omega-3 kunye ne-Omega-6 Fatty Acids
Xa kuhla ukubeka umngcipheko wakho kwisifo se-metabolic syndrome , uhlobo lwesi-2 lwesifo sikashukela kunye nesifo senhliziyo , udla ukutya okubangela ukuba inani elincinci lokuvuvukala libe yinto efanelekileyo yokutya kwabo bonke. Amanqanaba aphezulu okuvuvukala adala umonakalo we-vascular kunye nokuxhathisa kwe-insulin .
I-Omega-3 kunye ne-omega-6 e-fatty acids iyimithombo ebalulekileyo yamandla efumaneka kwiifama kunye nemifuno yemifuno kunye namafutha.
Ukuvumelana ngokubanzi kukuba ukutya okufanelekileyo kwe-omega-3 kunye ne-omega-6 kunciphisa ukuvuvukala emzimbeni. Kwakuselula ukufumana loo mlinganiselo, ngaphambi kokuba ukutya kunye nokutya okukhawulezayo kwande kakhulu kwindawo yokutya yaseMelika. Le mihla, imithombo ye-omega-3 fatty acids iyanzima ukuyifumana, ngelixa ukusetyenziswa kwe-omega-6 fatty acids kwande. Ukungalingani kucatshangelwa ukufaka isandla kwisibalo esandisa ingozi yokuphuhlisa izifo ezinjenge-type 2 yeswekile nesifo seentliziyo.
Emuva kwiintsuku ezindala, ngaphambi kokutya okucutshungulwayo, i-omega-3 fatty acids yayininzi kwizinto ezininzi zokutya. Izilwanyana zasendle zamahhala kunye neenkukhu ezidalwa ngokwemvelo ezazinikezela ubuninzi be-omega-3, ezathi zagqithiselwa kuthi ngamaqanda, ubisi kunye nenyama. Ngobuninzi bemveliso yethu yokutya, i-omega-3 iyancitshiswe kakhulu xa ingaqhelwanga ngokupheleleyo kwisininzi sezinto esiyidlayo.
Ngakolunye uhlangothi, ukusetyenziswa kwe-omega-6 kuye kwanda kwiminyaka.
AmaMelika athola ubuninzi be-omega-6 e-fatty acids ngenxa yokusetyenziswa kweoli yemifuno enjengommbila, i-sunflower, i-safflower, i-soybean kunye ne-coworked kwiindawo ezininzi ezicwangcisiweyo kunye nokutya okukhawulezayo. Oku kuphazamisa ngakumbi ukulinganisela okucwangcisiweyo kwe-omega-3 kunye ne-omega-6 esiyidingayo kwimpilo. Umgangatho ophezulu wokuvuvukala, ukulimala kwamathambo kunye nezifo ngumphumo wokugqibela.
Akunjalo ukuba i-omega-6 fatty acids imbi kwaye i-omega-3 ilungile. Yilinganisela kokubili esilondoloza impilo. Ukufumana imithombo enempilo ye-omega-6 ibaluleke kakhulu njengokuba ukongeza i-omega-3 kwiidlo zethu.
Gwema ukutya okugqithiseleyo kunye nokutya okukhawulezayo okusebenzisa ioli yemifuno. Sebenzisa ioli yeoli, enomzimba ocolileyo, ongathathi hlangothi onotye kwi-omega-6 fatty acids. Yidla amaninzi nakwiimbewu, ukhumbula ubungakanani besabelo. Nangona iisuthi kunye nembewu zilungele wena, ziyaqhubeka zipakisha i-wallop kwiekhalori kunye ne-fat gram.
Yongeza ukutya okuninzi ocebile kwi-omega-3 ekudleni kwakho. Yidla iintlanzi kanye okanye kabini ngeveki. I-Snack kwi-walnuts (kwakhona, ukukhumbula ubungakanani besabelo) kwaye wongeza imbewu yeflekisi kwindawo yokutya oyidlayo.
Imithombo ye-omega-3 fatty acids:
- I-Salmon, i-sardines, i-herring, i-mackerel kunye nezinye iintlanzi ezinamafutha atshisayo
- IWalnuts
- Iimbewu zeflax
- I-oyile yecanola
- Amaqabunga avela kwizinkukhu zamahhala ezingenahla
Imithombo ye-omega-6 fatty acids:
- Amantonga kunye nembewu
- Amafutha afuno (ezifana neyesoya, i-cottage, ingqolowa, i-sunflower kunye neoli ye-oil)
Imithombo:
Giugliano, MD, PhD, Dario, Ceriello, MD, uAntonio, & Eposposito, MD, PhD, Katherine Imiphumo yokutya kwi-Inflammation. Umbhalo we-American College of Cardiology, 48: 677-687,
Weil, MD, Andrew (2007, Feb 22). Ukulinganisela i-Omega-3 ne-Omega-6. Buza uDkt Weil, http://www.drweil.com/drw/u/id/QAA400149.