Kuenzanisa Maitiro Ako Omega-3 uye Omega-6 Fatty Acids
Kana zvichinyanya kukonzera njodzi yehutachiona hwehutachiona , chirwere chechirwere cheshuga uye chirwere chemoyo chinonzi coronary , kudya zvokudya zvinokonzera kuti zvishoma zvishoma kudurura zvinogona kunge zvakanakisisa kudya kwevose. Kukwirira kwehupfumi kunokonzera kukuvara kwevascula uye insulini kusagadzikana .
Omega-3 uye omega-6 fatty acids ndiyo inokosha inopa simba inowanikwa mumafuta nemafuta nemafuta nemafuta.
Izvo zvinowanzobvumirana ndezvokuti kudya chikamu chakanaka che omega-3 uye omega-6 kunoderedza kupisa mumuviri. Yaiwanzova nyore kuwana iyo yakaringana, kusati kwagadziriswa uye kudya kwakakurumidza kwakave kwakapararira mune zvekudya zvekuAmerica. Mazuva ano, zviwanikwa zve omega-3 fatty acids zvakaoma kuwana, asi kushandiswa kwe omega-6 fatty acids kwawedzera. Uku kusaenzana kunofungidzirwa kunobatsira pakuvhiringidza kunowedzera dambudziko rekuvandudza zvirwere sechikwata chechirwere cheshuga uye chirwere chemwoyo.
Kudzoka mumazuva ekare, kusati kwagadzirwa, omega-3 fatty acids yakanga yakawanda muzvokudya zvakawanda. Mhuka dzakasununguka-dzakasununguka uye hukuku dzakadya zvakasikwa izvo zvakavapa pfuma yakawanda ye omega-3, iyo yakazopiwa kwatiri kuburikidza nemazai avo, mukaka nenyama. Nehuwandu hwekugadzirwa kwezvokudya zvedu, omega-3 yakaderedzwa zvikuru kana isisina kuparadzwa zvachose mune zvizhinji zvezvinhu zvatinodya.
Kune rumwe rutivi, kushandiswa kwe omega-6 kwakawedzera kuburikidza nemakore.
Vanhu veAmerica vane omega-6 fatty acids yakawanda nekuda kwekushandisa kwemafuta emiriwo akadai sezviyo, sunflower, safflower, soybean uye kottodzeni mune zvakawanda zvinogadzirwa uye zvinokurumidza kudya. Izvi zvinowedzera kukanganisa kukwana kwakanyatsonaka kwe omega-3 uye omega-6 yatinoda yehutano. Nhamba yepamusoro yekuputika, kuparadzwa kwevascula uye zvirwere ndeye mugumisiro wekuguma.
Hazvizi kuti omega-6 fatty acids yakaipa uye omega-3 dzakanaka. Ndiko kuenzanisa kwezvinhu zvose izvo zvinoita kuti tirarame. Kuwana mishonga yakanaka ye omega-6 kunokosha zvakanyanya sekuwedzera omega-3 kune kudya kwedu.
Dzivisa zvokudya zvakanyanya kupedzwa uye zvokudya zvakatsanya zvinoshandisa mairi emiriwo. Shandisa maorivhi, ayo ane utano hwakanaka, husina kwematongerwe enyika ayo asina kuwanda mu omega-6 fatty acids. Edya mamwe marimu nembeu, uchiyeuka zvikamu zvemugove. Kunyange zvazvo nutswe nembeu zvakakunakira iwe, ivo vachiri kutakura murandire mumakirori uye mafuta girasi.
Wedzera zvimwe zvekudya izvo zvakagadzirwa mu omega-3 kune kudya kwako. Idya hove kamwe chete kana kaviri pavhiki. Snack paWalnuts (zvakare, uchiyeuka zvikamu zvemugove) uye wedzera pasi firk mbeu kune zvokudya zvaunodya.
Sources ye omega-3 fatty acids:
- Sarimoni, sardines, herring, mackerel, uye mamwe mahombekombe emvura inotonhorera
- Walnuts
- Flaxseeds
- Canola mafuta
- Mazai kubva pamhuka dzakasununguka
Sources ye omega-6 fatty acids:
- Nuts uye mbeu
- Mafuta anogadzirwa (zvakadai soybean, cottonseed, corn, sunflower, nemafuta e-safflower)
Sources:
Giugliano, MD, PhD, Dario, Ceriello, MD, Antonio, & Esposito, MD, PhD, Katherine Migumisiro yezvokudya pakurwara. Zvinyorwa zveAmerican College of Cardiology, 48: 677-687,
Weil, MD, Andrew (2007, Feb 22). Kuenzanisa Omega-3 uye Omega-6. Bvunza Dr. Weil, http://www.drweil.com/drw/u/id/QAA400149.