Qhov twg Omega-6 pom: daim ntawv teev zaub mov

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Tam sim no ntau thiab ntau zaus koj tuaj yeem hnov txog cov txiaj ntsig ntawm fatty acids. Cov neeg uas xav noj qab haus huv sim tsis txhob haus cov tsiaj rog, ua kev xaiv rau cov zaub roj. Thaum xaiv cov khoom noj rau kev noj zaub mov, ntau tus neeg nrhiav pom qhov twg Omega-6. Yog li ntawd, qee zaum nws hloov tawm tias txawm tias ntau dhau ntawm cov fatty acids nkag mus rau hauv lub cev. Thiab txawm hais tias lawv muaj txiaj ntsig zoo rau kev noj qab haus huv, lawv qhov ntau dhau tuaj yeem ua rau muaj kev ua txhaum loj hauv kev ua haujlwm ntawm ntau lub cev.

Lub luag haujlwm ntawm cov rog hauv lub cev

Cov poj niam uas xav kom poob phaus feem ntau txiav rog tag nrho. Tab sis qhov no tsis tuaj yeem ua tau, vim tias cov tshuaj no tsim nyog rau lub cev. Nws yog los ntawm cov khoom ntawm cov rog uas cov molecules uas tsim cov cell membranes. Yog li ntawd, nrog tsis muaj rog, hlwb tsis tuaj yeem loj hlob thiab pauv cov ntaub ntawv.

Tsis tas li ntawd, cov rog yog siv los tsim lub zog. Tsis yog ib qho txheej txheem hauv lub cev tuaj yeem ua yam tsis muaj lawv. Ntxiv mus, ob qho tib si zaub thiab tsiaj rog yog xav tau. Qhov tsuas yog qhov yuav tsum zam yog cov rog trans,Piv txwv li, margarine, nrog rau cov roj refined. Cov rog dhau lawm kuj tuaj yeem ua rau muaj kev phom sij, vim tias muaj qhov kub thiab txias, lawv cov khoom tawg tuaj nrog tsim cov carcinogens.

Fatty acid characterization

Ntawm tag nrho cov rog uas nkag mus rau hauv lub cev nrog zaub mov, cov khoom tsis txaus ntseeg yog qhov muaj txiaj ntsig. Muaj ntau ntawm lawv, tab sis tsis pub ntau tshaj ob lub kaum tawm yog suav tias yog ib qho tseem ceeb rau ib tug neeg. Tag nrho cov ntawm lawv yog cov pab pawg neeg ntawm unsaturated fatty acids. Cov no yog Omega-9 monounsaturated acids, Omega-3 thiab Omega-6 polyunsaturated acids. Ntxiv mus, yog tias thawj zaug tuaj yeem tsim los ntawm lub cev ntawm nws tus kheej, uas yog vim li cas lawv qhov tsis muaj peev xwm tsis tau pom, tag nrho cov seem tuaj nrog zaub mov. Thiab txij li thaum lawv tseem ceeb heev rau kev ua haujlwm ntawm cov hlwb, txhua tus neeg yuav tsum paub qhov twg Omega-3 thiab Omega-6 muaj nyob. Qhov no yog qhov tsim nyog txhawm rau txhawm rau suav cov khoom no hauv kev noj haus txhua hnub.

Omega-3s yog docosahexaenoic, eicosapentaenoic thiab alpha-linoleic acids. Lawv koom nrog hauv kev ua haujlwm ntawm lub hauv nruab nrab lub paj hlwb, yog li lawv tsis muaj kev cuam tshuam rau kev noj qab haus huv. Omega-6 feem ntau yog sawv cev los ntawm linoleic acid. Nws yog siv los tsim lwm yam khoom xav tau los ntawm lub cev, xws li gamma-linolenic thiab arachidonic acids.

Yog tias cov roj ntsha polyunsaturated fatty acids nkag mus rau hauv lub cev kom txaus, ces cov neeg kho kom haum xeeb uas xa cov impulses los ntawm paj hlwb raug tsim ib txwm. Cov tshuaj no ua haujlwm hauv qab no:

• lav ris rau qhov rhiab ntawm receptors;
• koom nrog hauv kev ua haujlwm ntawm cov hlab ntshav, ua pa thiab lub paj hlwb;
• txhawb nqa cov leeg nqaij du;
• koom nrog cov txheej txheem metabolic.

Lub luag haujlwm ntawm fatty acids

Nws yog ib qho tseem ceeb heev uas lub cev tswj tau qhov sib npaug ntawm cov tshuaj no. Nws yog Omega-3s uas txhawb kev tsim cov neeg kho kom haum xeeb rau kev sib kis ntawm cov hlab ntsha impulses. Lawv yog cov nplua nuj nyob hauv cov roj ntses, roj flaxseed, thiab walnuts. Tab sis koj kuj yuav tsum paub qhov twg Omega-6 pom. Tom qab tag nrho, cov tshuaj no kuj muaj cov khoom tseem ceeb heev:

• txhim kho kev ua haujlwm ntawm lub paj hlwb;
• relieve premenstrual syndrome hauv cov poj niam;
• txo qhov mob;
• ntxuav lub cev ntawm co toxins;
• txhim kho daim tawv nqaij, plaub hau thiab rau tes;
• koom nrog cov txheej txheem ntawm tes;
• normalize cov roj cholesterol hauv cov ntshav.

Dab tsi txaus ntshai ntawm cov rog no

Feem ntau, tib neeg tsis muaj Omega-3. Vim li no, kev rog rog tshwm sim, ib tus neeg muaj hnub nyoog sai dua, feem ntau mob. Tab sis nws kuj yog tias linoleic acid kuj nkag mus rau hauv lub cev nrog cov zaub mov tsis txaus. Qhov no tshwm sim nrog kev noj zaub mov tsis zoo monotonous, nquag noj zaub mov, lossis ua txhaum ntawm lipid metabolism. Lub cev kuj muaj kev xav tau ntau ntxiv rau cov fatty acids nyob rau lub caij txias, nrog ntau yam kab mob thiab thaum cev xeeb tub.

Cia li hauv qab noCov tsos mob:

• daim tawv nqaij mob zuj zus, eczema tshwm;
• plaub hau poob, lawv txoj kev loj hlob qeeb;
• pab siab ua haujlwm;
• kab mob paj hlwb tshwm sim;
• pob txha thiab pob qij txha raug mob;
• kev tiv thaiv txo qis;
• kev ua haujlwm ua me nyuam muaj kev cuam tshuam.

Qhov twg Omega-6 pom

Lub rooj ntawm qhov piv ntawm cov roj fatty acids nyob rau hauv cov khoom siv feem ntau yog muab rau kev kawm los ntawm cov neeg uas xav saib xyuas lawv txoj kev noj qab haus huv. Linoleic acid yog qhov zoo rau lub cev, tab sis nws yog qhov zoo tshaj plaws tsuas yog thaum ua ke nrog omega-3s hauv qhov sib piv. Yog tias qhov sib npaug ntawm cov kua qaub no tswj tau, lub cev ua haujlwm zoo. Koj yuav tsum sim xaiv cov khoom uas muaj Omega-6 thiab Omega-3 nyob rau hauv qhov ratio. Lawv yuav tsum nkag mus rau hauv lub cev, feem, 8-10 thiab 0.8-1.6 grams tauj ib hnub.

Cov zaub mov hauv qab no tshwj xeeb tshaj yog pab tswj kev sib npaug ntawm fatty acids:

• linseed oil;
• chia noob;
• flaxseeds;
• walnuts;
• taum nyoos;
• lettuce;
• fresh spinach;
• pumpkin;
• zaub qhwv;
• arugula.

Lawv muaj tag nrho cov polyunsaturated fatty acids. Los ntawm kev suav nrog tsawg kawg ib qho ntawm cov zaub mov no hauv koj cov zaub mov noj txhua hnub, koj tuaj yeem muab cov as-ham txaus txaus. Ua li no, koj yuav tsum paub Omega-6 - nws nyob qhov twg? Ib lub rooj uas qhia qhov kwv yees tus nqi ntawm cov khoom no hauv cov khoom,yuav pab xam nws tawm. Nws yog qhia hauv qab no.

Omega-6: Qhov twg nws pom ntau tshaj

Yuav kom tsis txhob muaj qhov tsis muaj cov as-ham, koj yuav tsum tau saib xyuas qhov sib npaug ntawm koj cov khoom noj. Nws yog ib qho tseem ceeb uas cov rog muaj nyob hauv cov khoom noj txhua hnub. Nws yog ib qho tsim nyog yuav tsum tau xyuam xim rau cov khoom noj uas muaj Omega-6 tshaj plaws. Cov no tuaj yeem yog:

• raw sesame, sunflower and pumpkin noob;
• tsis tau hloov pauv hnub ci, pob kws, taum pauv, noob hnav thiab lwm yam roj zaub;
• raw ntoo thuv, pistachios thiab txiv laum huab xeeb;
• Nplej, rye, oats, lentils, chickpeas;
• qe thiab offal;
• avocado;
• siav ntses.

Ntxiv rau, muaj cov khoom noj khoom haus uas koj tuaj yeem tau txais linoleic acid txaus. Cov no yog cov roj primrose, noob txiv hmab txiv ntoo, blackcurrant, Spirulina thiab lwm yam. Cov tshuaj no feem ntau siv tau zoo rau kev mob caj dab thiab lwm yam kab mob inflammatory, mob plawv.

Tab sis nws tsis txaus kom paub tias cov zaub mov twg muaj Omega-6, lawv tseem yuav tsum tau noj kom raug. Txhawm rau kom cov rog kom nqus tau zoo, cov zaub mov yuav tsum tau ua kom tsawg li tsawg tau. Cov zaub mov kib hauv roj tshwj xeeb yog teeb meem. Tag nrho cov roj tau pom zoo kom muab ntxiv rau cov zaub mov siav tam sim ua ntej noj. Thiab koj yuav tsum xyuas kom meej tias lawv yog txias-nias thiab unrefined.

Vim li cas thiaj muaj ntau dhaucov kua qaub no

Qhov no feem ntau yog vim muaj kev hloov pauv hauv kev lag luam khoom noj uas tau tshwm sim hauv ob peb lub xyoo dhau los. Grazing nyuj nyob rau hauv tej yam ntuj tso pastures ua unprofitable, nrog rau ntes ntses nyob rau hauv lub hiav txwv. Yog tias lawv loj hlob thiab noj ib txwm, ces lawv cov nqaij yog qhov zoo rau kev noj qab haus huv, vim nws muaj tag nrho cov khoom tsim nyog. Tab sis tam sim no cov tsiaj nyeg thiab ntses tau loj hlob ntawm cov khoom noj pheej yig uas muaj Omega-6. Yog li ntawd, niaj hnub nqaij thiab mis nyuj yog nplua nuj nyob rau hauv precisely cov fatty acids, thiab Omega-3s tsis nyob rau hauv lawv.

Ntxiv rau, tag nrho cov khoom noj uas tsis noj qab haus huv muaj cov rog ntau. Cov no yog chips, french fries, sauces, pizza, sausages.

Vim li cas Omega-6 ntau dhau tsis zoo

Niaj hnub craze rau noj qab haus huv, thiab tshwj xeeb tshaj yog mloog rau cov rog, ua rau lub fact tias cov zaub mov ntawm ib tug tib neeg feem ntau tsis raug kev txom nyem los ntawm lawv deficiency. Omega-6 fatty acids tam sim no tshwj xeeb yog noj nrog zaub mov. Tsawg tus neeg paub tias cov tshuaj no nyob qhov twg, tab sis kev lag luam khoom noj tau saib xyuas qhov no rau cov neeg siv khoom. Tseeb tiag, feem ntau cov tsiaj nyeg thiab ntses ua liaj ua teb loj hlob cov khoom siv tshwj xeeb pub nplua nuj nyob rau hauv cov fatty acids. Yog li ntawd, ntau tus neeg tau ntsib ntau dhau ntawm lawv.

Tus mob no ua rau cov hlab ntsha txhaws, nce ntshav siab, tiv thaiv kab mob tsis zoo thiab nquag muaj kab mob. Cov neeg uas nquag noj cov zaub mov uas muaj omega-6 feem ntau yuav raug kev txom nyem los ntawm cov kab mob plawv thiab oncological, lawv sai dua.muaj hnub nyoog, raug kev txom nyem los ntawm migraine, kev nyuaj siab, mob caj dab los yog hawb pob. Nrog rau ntau dhau ntawm linoleic acid, ntshav viscosity nce, cov ntshav txhaws tuaj yeem tshwm sim. Thiab qhov no tshwm sim vim qhov sib npaug ntawm fatty acids cuam tshuam - tsis muaj Omega-3 txaus. Nyob rau tib lub sijhawm, lub cev pib siv linoleic acid rau kev tsim hluav taws xob thiab lub tsev cell.

Yuav ua li cas thiaj tswj tau cov rog kom zoo

Cov tshuaj no yuav tsum tau muab rau lub cev tsis yog li ntawd xwb, tab sis nyob rau hauv qhov tseeb ratio. Qhov sib npaug ntawm Omega-6 thiab Omega-3 yuav tsum yog 2: 1, hauv qhov hnyav - 6: 1. Tab sis tam sim no nyob rau hauv ntau tus neeg nws yog 10: 1, tab sis ntau zaus txawm tias 30: 1, uas ua rau muaj kev cuam tshuam ntawm kev ua haujlwm ntawm ntau lub cev. Tsis ntev los no, tsis muaj omega-3 fatty acids feem ntau tau pom nyob rau hauv ib tug neeg niaj hnub. Muaj ntau ntawm lawv nyob rau hauv nplooj ntsuab, cov ntses tshiab thiab nqaij nruab deg, tab sis tsuas yog tsis loj hlob, tab sis nyob rau hauv tej yam ntuj tso tej yam kev mob. Txij li thaum ib tug neeg niaj hnub noj cov khoom no me me, lub cev hloov mus rau omega-6 fatty acids.

Omega-9 qhov twg nws muaj, tsis tshua muaj neeg txaus siab. Tom qab tag nrho, cov pab pawg no ntawm fatty acids, txawm nyob rau hauv tsis muaj ntawm lawv nyob rau hauv cov zaub mov, muaj peev xwm yuav synthesized los ntawm lub cev nws tus kheej. Thiab lawv qhov tsis txaus yog pom feem ntau ntawm cov neeg tsis noj nqaij, raws li lawv pom hauv cov khoom noj nqaij, thiab los ntawm zaub thiab txiv hmab txiv ntoo - tsuas yog hauv avocados thiab txiv ntseej, me ntsis hauv almonds, rapeseed thiab sunflowers.