Omega-9 fatty acid: bayanin, kaddarorin, tushe

Omega-9 acid na cikin triglycerides ne na rukunin daya, wanda wani bangare ne na tsarin kowane kwayar dan adam. Tare da taimakonsu, an halicci jijiyoyi, hada kwayar halitta, samar da bitamin nata, da dai sauransu. Manyan hanyoyin sun hada da tsaba iri-iri, man kifi, kwaya da kuma mai.

Janar bayani

Omega-9 acid lipids suna aiwatar da ayyuka masu mahimmanci. Misali, tsari, roba, antihypertensive da anti-inflammatory. Wannan mahaɗin ana maye gurbinsa da sharaɗi, saboda yana iya zama mawuyacin ƙwayoyin mai.

Babban omega-9 acid sune:

1. Oleinova. A jikin mutum, nau'ikan kitse ne na ajiya. Dangane da wannan, jiki ya sami sauƙin buƙatar amfani da kuɗaɗensa don sake fasalta abubuwan da ke ƙoshewa na lipid na abincin da ake ci. Wani aiki shine samuwar membranes na tantanin halitta. Dangane da maye gurbin triglyceride ta wasu mahaukatan rukunin da ba a cika shi ba, kwayar halitta ta ragu sosai. Bugu da ƙari, lipids ɗinsa suna jinkirta aiwatar da ƙwayar peroxidation mai yawa a ɗakunan ajiya na mutane kuma masu samar da makamashi ne. Oleic acid yana cikin kayan lambu da na dabbobi (nama, kifi). Idan aka kwatanta da omega-6 da 3, yana nuna rage yanayin abu mai guba. Sabili da haka, ya dace don soyawa da mai mai abinci don ajiyar lokaci mai tsawo;
2. Erukova. Matsakaicin matsakaici yana cikin fyade, mustard, broccoli da fyade gama gari. Ana amfani dashi galibi don dalilai na masana'antu. Wannan ya faru ne saboda rashin iyawar dabbobi masu shayarwa su yi amfani da shi sosai. Ana amfani da Erucic acid wajen yin sabulu, tanning, da sauransu. Don amfani na ciki, ana nuna mai mai da kashi 5% na wannan abu daga yawan mai. Idan yawanci na yau da kullun ya wuce gaba, ana iya samun sakamako mara kyau. Daga cikin su - hana balaga, shigar tsoka, hanta da matsalar zuciya;
3. Gondoinova. Babban filin aikace-aikacen waɗannan triglycerides shine kayan kwalliya. An yi amfani dashi don haɓaka sakewar fata, kariya daga haskoki na UV, zurfin ruwa, ƙarfafa gashi, kiyaye haɓakar membrane cell. Tushen acid sune fyade, jojoba da sauran mai na jiki;
4. Medova. Wadannan kitsen sunadaran karshe ne na jikin mutum;
5. Elaidinic (wanda ya samo asali). Lipids na wannan abu suna da matukar wuya ga duniyar shuka. Akwai ƙaramin kashi a cikin madara (bai wuce kashi 0.1% na sauran acid a cikin kayan ba);
6. Nervonova. Sunan na biyu na wannan triglyceride shine selachoic acid. Ya kasance a cikin sphingolipids na kwakwalwa, yana shiga cikin kira na membranes na neuronal da maido da axons. Tushen triglyceride - kifin kifin (kifin kifi na kifi, kifin da ake kira sockeye salmon), irin na flax, mustard yellow, kernels macadamia Don dalilan likitanci, ana amfani da sinadarin selachoic don kawar da rikicewar aikin kwakwalwa (sclerosis da yawa, sphingolipidosis). Kuma har ila yau wajen magance matsalolin bugun jini.

Omega-9 amfanin

Cikakken aiki na endocrine, narkewa kamar sauran tsarin jiki ba tare da omega-9 ba.

Fa'idodin sune kamar haka:

• rage haɗarin ciwon sukari, daidaita sukarin jini;
• kamawa da samuwar alamun cholesterol da toshewar jini;
• ƙara rigakafi;
• kiyaye kaddarorin kariya na fata;
• hana ci gaban ilimin sanko (tare da omega-3);
• tsari na metabolism;
• kunnawa na samar da bitamin nasa, abubuwa masu kama da hormone da neurotransmitters;
• inganta membrane permeability;
• kariya daga ƙwayoyin mucous na gabobin ciki daga tasirin lalacewa;
• kula da yanayin danshi a cikin fata;
• sa hannu cikin samuwar sassan jijiyoyin jiki;
• raguwa cikin rashin jin daɗi, sauƙin jihohin damuwa;
• ƙara haɓakar bangon jijiyoyin jini;
• samar da makamashi ga jikin mutum;
• tsari na aikin tsoka, kiyaye sautin.

Fa'idodi na omega-9 abu ne wanda ba za a iya musuntawa ba, kamar yadda yake bayyane ta hanyar yawan amfani da lafiya. Triglycerides na wannan ƙungiyar suna taimakawa wajen yaƙar ciwon sukari da rashin abinci, matsalolin fata da haɗin gwiwa, zuciya, huhu, da dai sauransu. Jerin alamomi suna da tsayi, bincike yana gudana.

Da ake bukata kullum sashi

Jikin mutum yana buƙatar omega-9 kowane lokaci. Yawan triglyceride yakamata ya kasance cikin tsari na 13-20% na adadin kuzari na yau da kullun na abinci mai shigowa. Koyaya, yana iya bambanta dangane da halin yanzu, shekaru, wurin zama.

Increaseara yawan al'ada yana nuna a cikin waɗannan sharuɗɗa masu zuwa:

• kasancewar kumburin abubuwa daban-daban;
• jiyya na cututtuka na zuciya da jijiyoyin jini (tasirin tasiri - dakatar da karuwar yawan ƙwayoyin cholesterol);
• loadara kaya (wasanni, aiki mai wuya).

Rage buƙatar omega-9 na al'ada ne ga irin waɗannan lamuran:

• ƙara yawan amfani da phospholipids mai mahimmanci (omega-6,3). Wannan ya faru ne saboda ikon hada oleic acid daga hada abubuwa daga sama;
• ƙananan jini;
• ciki;
• GW;
• ilimin cututtuka da baƙin ciki na aikin pancreatic.

Rashin aiki da girman mai na omega-9

An san cewa triglyceride da aka bayyana yana haɗuwa cikin jiki. Saboda haka, gibin yana da wuya. Sanannun sanadin karshen sun hada da azumi, abinci daya (furotin) da kuma shirin rage nauyi ta hanyar kawar da mai.

Rashin omega-9 na iya haifar da mai zuwa:

• sauke rigakafi, kamuwa da ƙwayoyin cuta da cututtuka sakamakon ƙarancin juriya na jiki;
• ci gaban cututtukan mahaɗa da ƙashin ƙashi;
• cuta na narkewa kamar fili;
• rage hankali, damuwa, rashin hankali;
• sake dawowa da cututtuka na yau da kullun na tsarin musculoskeletal, gajiya da rauni;
• rage ingancin layin gashi (asara, dullness, da sauransu);
• kara karfin jini;
• ƙara bushewar fata da ƙwayoyin mucous, fasa;
• keta ƙananan ƙwayoyin cuta, lalacewar haihuwa;
• dindindin danshi, dss

Rashin kula da yanayin mutum da kuma rashin jin magani akan lokaci yana haifar da cututtukan zuciya. Koyaya, ɗaukar hoto tare da mai mai haɗari ma yana da haɗari.

Sakamakon wuce gona da iri:

• kiba (saboda cututtukan metabolism na lipid);
• tsanantawa na cututtukan pancreatic (cin zarafin haɓakar enzyme);
• thickening na jini (hadarin bugun jini, thrombosis, ciwon zuciya);
• cututtukan hanta (cirrhosis, hepatitis).

Ya kamata a tuna cewa yawan omega-9 yana haifar da matsaloli game da tsarin haihuwar mace. Sakamakon shi ne rashin haihuwa, wahalar daukar ciki. A cikin mata masu ciki, cututtukan ci gaban tayi. A cikin jinya - matsalar lactation.

Maganin matsalar shine daidaita abincin. A matsayin matakin gaggawa - shan magunguna tare da oleic acid.

Zaɓin abinci da ajiya

Omega acid yana da matukar tsayayya ga hadawan abu da iskar shaka. Koyaya, samfuran tare da abun cikinsu suna buƙatar ƙa'idodi na ajiya na musamman.

Shawarwari:

1. yana da kyau ka sayi man kayan lambu a cikin kwanten gilasai masu duhu;
2. dole ne a adana kayayyakin abinci a cikin sanyi, kariya daga hasken rana, wurare;
3. sayi man da ba a goge ba wanda aka yiwa lakabi da "extravirgin". Suna dauke da matsakaicin narkar da sinadarin lipids;
4. abinci daga samfuran lafiya ya kamata a dafa shi a ƙarancin wuta, ƙarfin zafi mai yawa ba shi da karɓa;
5. man da ba a tace ba bayan buɗe kunshin ba za a iya adana shi sama da watanni shida;
6. ba shi da kyau a sanyaya man zaitun zuwa zafin da ke ƙasa da 7 ° C. Bayan wucewa wannan ƙofar, sai ta ƙara murɗawa.

Ni Baranivska - stock.adobe.com

Tushen omega-9

Ana gane man kayan lambu da ba a tantance su ba a matsayin shugabannin da ba za a yi jayayya a cikin abun cikin omega-9 ba. Ban da su, ana samun kitse masu ƙima a cikin wasu abinci.

Bugu da kari, ana samun omega-9s a cikin kwayoyi da tsaba.

Amfani da omega-9 a fagen kayan kwalliya

Kitsen mai yana da matukar mahimmanci ga fatar mutum. Suna taimakawa wajen kiyaye haɓakar haɓakar haɗin gwiwa da rage wrinkles, ƙara abubuwan kariya da antioxidant. Mafi mahimmanci a cikin wannan mahallin shine oleic acid. Ana kara sa kayan kwalliya, kayayyakin kula da tsufa, kayan kwalliyar gashi, mayuka da mayukan sabulu.

Omega-9 triglycerides yana nuna waɗannan kaddarorin masu zuwa:

• kunnawa na hanyoyin sabunta fata da samar da collagen;
• ƙara turgor;
• jeri na microrelief;
• kawar da hangula, kaikayi, da sauransu;
• kunnawa na metabolism;
• kiyaye matakin mafi kyau na shayarwar fata;
• ƙarfafa ganuwar capillaries;
• maidowa da alkyabbar acid na fata;
• samar da maganin antioxidant na fats;
• tausasa fulogogin sabulu, rage toshewar kogo;
• ƙara matakin rigakafin fata na gida;
• daidaituwa na metabolism, yaƙi da bayyanuwar cellulite;
• kara tasirin fata ga abubuwa da ke cikin mai.

Takaitaccen bayani

Omega-9 lipids kusan kusan na duniya ne. Suna taimakawa adana membran ƙwayoyin halitta da ƙirƙirar membran membobinsu. Suna daidaita matakan tafiyar da rayuwa, suna motsa samar da homon.

Ba tare da omega-9 ba, aikin hada kai na gabobin tsarin zuciya da jijiyoyin jini, tsarin juyayi na tsakiya, gland da gastrointestinal tract ba zato ba tsammani. Babban tushen asalin abu mai mahimmanci shine mai na kayan lambu, tsaba masu ci, kifi da kwaya.

Ingantaccen metabolism na tabbatar da kira na triglyceride kai tsaye a cikin hanji. Take hakki na haifar da karancin lipid. Don hana shi, zaku iya haɗawa a cikin abincin yau da kullun na man zaitun wanda aka yiwa lakabi da "extravirgin" (10 ml / rana). Bugu da kari - ‘ya’yan itacen sesame, flaxseeds ko walnuts (100 g).

Kalli bidiyon: Fatty Acids. Boost Omega 3s. Omega 7: The Forgotten Fat- Thomas DeLauer (Nuwamba 2024).