Ukulinganisela Ukudla Kwakho Omega-3 no-Omega-6 Fatty Acids
Uma kufika ukwehlisa ingozi ye- syndrome ye- metabolic , uhlobo lwesifo sikashukela sesibili nesifo senhliziyo , ukudla ukudla okubangela ukuthi okungenani ukuvuvukala kungase kube ukudla okungcono kunabo bonke. Amazinga aphezulu okuvuvukala aholela ekulimaleni kwemisipha kanye nokumelana ne- insulin .
Ama-omega-3 nama-omega-6 ama-acids acids ayimithombo ebalulekile yamandla etholakalayo emafutheni kanye namafutha wezilwane nemifino.
Ukuvumelana okuvamile ukuthi ukudla isilinganiso esifanele se-omega-3 ne-omega-6 kunciphisa ukuvuvukala emzimbeni. Kwakujwayele ukuthola lelo bhalansi, ngaphambi kokuba kusetshenzwe futhi ukudla okusheshayo kwavame kakhulu ekudleni kwethu okuvamile kwaseMelika. Lezi zinsuku, imithombo ye-omega-3 fatty acids ayinzima ukuyithola, kanti ukusetshenziswa kwe-omega-6 fatty acids kuye kwanda. Lokhu kungalingani kucatshangelwa ukuthi kubangele ukuvuvukala okwandisa ingozi yokuthuthukisa izifo ezifana nohlobo lwesifo sikashukela nesifo senhliziyo.
Emuva ezinsukwini zakudala, ngaphambi kokudla okucutshungulwa, ama-fatty acids ama-omega-3 ayenezinhlobo zokudla eziningi. Izilwane ezinamahhala nezinkukhu ezidalwa ngokwemvelo ezazinikela ngokucebile kwe-omega-3, eyabe isidluliselwa kithi ngamaqanda, ubisi nenyama. Ngokukhiqizwa kokudla kokudla kwethu, i-omega-3 iye yehliswa kakhulu uma ingenakunqotshwa ngokuphelele ezintweni eziningi esizidlayo.
Ngakolunye uhlangothi, ukusetshenziswa kwe-omega-6 kuye kwanda eminyakeni.
AmaMelika athola amafutha amaningi e-omega-6 ama-acids ngenxa yokusetshenziswa kwamafutha yemifino afana nommbila, i-sunflower, i-safflower, i-soybean ne-cottonse ekudleni okuningi okusetshenziselwa futhi okusheshayo. Lokhu kuphazamisa ngokuqhubekayo ibhalansi enesibindi se-omega-3 ne-omega-6 esiyidinga impilo. Izinga eliphakeme lokuvuvukala, ukulimala kwamasongo kanye nezifo kuyisizathu sokuphela.
Akukhona ukuthi omega-6 fatty acids ayingozi futhi i-omega-3 iyahle. Kungukulingana kokubili okusigcina siphilile. Ukuthola imithombo enempilo ye-omega-6 kubaluleke kakhulu njengokungeza omega-3 ngaphezulu kokudla kwethu.
Gwema ukudla okucutshungulwa kakhulu kanye nokudla okusheshayo okusebenzisa amafutha yemifino. Sebenzisa amafutha omnqumo, okuyiwoyela enempilo, engathathi hlangothi engacebile omega-6 fatty acids. Yidla amantongomane amaningi kanye nembewu, ukhumbula izingayizi zesabelo. Ngisho noma amantongomane kanye nembewu ikuhle kuwe, namanje bapakisha i-wallop ngama-calories namafutha amagremu.
Engeza ukudla okuningi okucebile ku-omega-3 ekudleni kwakho. Yidla izinhlanzi kanye noma kabili ngesonto. Snack on walnuts (futhi, ukukhumbula izingxenye zesilinganiso) futhi wengeze imbewu yeflaksi emhlabathini ekudleni odlayo.
Imithombo ye-omega-3 fatty acids:
- I-Salmon, i-sardine, i-herring, i-mackerel, nezinye izinhlanzi ezinamafutha abandayo abandayo
- Ama-Walnuts
- Ama-flaxseeds
- Amafutha e-canola
- Amaqanda avela ezinkukhu zamahhala
Imithombo ye-omega-6 fatty acids:
- Amantongomane nembewu
- Amafutha omquba (njengama-soya, ama-cottonseed, corn, sunflower, namafutha ashisayo)
Imithombo:
Giugliano, MD, PhD, Dario, Ceriello, MD, Antonio, & Esposito, MD, PhD, Katherine Imiphumela Yokudla Nge-Inflammation. Journal of the 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.