Fatty acid
1K 0 02.05.2019 (sabuntawa na ƙarshe: 02.07.2019)
Nawa aka faɗi game da rage nauyi! Wani lokaci har ma ana cewa rasa nauyi ba zai yiwu ba tare da mai. Yana haifar da shakku, ko ba haka ba? Koyaya, wannan haka lamarin yake. Akwai kitse daban-daban. Misali, acid mai mai omega-6.
Menene kayan mai?
Fat yana da mahimmanci ga al'ada metabolism. Wannan shine man da dole ne ya shiga jikin mutum tare da sunadarai da carbohydrates. Daidai. Kuma ba shi da alaƙa da 'bangarorin' 'marasa kyau waɗanda suka fito a ƙyallen wando.
Kitsen da ake samu a cikin abinci ya hada da mai mai da glycerin. Na karshen wani nau'in giya ne. Ba shi da kama da ethanol na yau da kullun, ba shi da ɗanɗano da ƙamshi. Kamarsu kawai ita ce kasancewar "-OH" a cikin tsarin sunadarai.
Dangane da rarrabuwa, mai na iya zama:
- Taci. Suna da wuya jiki ya narke, saboda haka a zahiri basu fuskantar rabuwa. A takaice dai, shiga ciki, sun zama "dukiya". Mafi muni duka, kitse mai cike yake da allura yana toshe jijiyoyin jini, yana haifar da cututtuka iri-iri.
- Ba a cika (EFA) ba. Ableananan ƙwayoyin ƙwayoyin cuta suna cikin narkewa cikin sauƙi. Ba su da komai da komai. Rukuni na biyu sun hada da omega-3 (α-linolenic acid, ALA) da omega-6 (linolenic acid).
Yin odar omega-3 da omega-6
Polyunsaturated fatty acid basu da kima. Suna da tasiri iri-iri a jikin mutum.
Ga abin da zasu iya:
- cire cholesterol "mara kyau", ƙara yawan "mai kyau". Narke alamun da ake dasu. Inganta aikin musculature na zuciya da haɗin jini;
- suna da tasiri mai amfani akan hanta, suna aiki azaman hepatoprotectors;
- ta da tsarin juyayi na tsakiya;
- hana cuta;
- ƙara matakin rigakafi;
- daidaita aikin glandon endocrine, yana inganta samar da enzymes, da sauransu.
Labarin game da polyunsaturated fatty acid na iya tsayi. Koyaya, batun tattaunawar mu a yau shine omega-6 daidai.
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Omega-6 amfanin
Omega-6 ya ƙunshi linolenic acid. Tare da shi - wasu: arachidonic, gamma-linolenic (GLA), da dai sauransu. Ba ma'ana a lissafa su, tunda ilimin kimiyyar kwayoyin halitta ba batun tattaunawa bane.
Omega-6 yana da mahimmanci ga jiki:
- kunna aikin kwakwalwa;
- hanzarta cire abubuwa masu cutarwa;
- da kyau ya shafi yanayin kusoshi, fata, gashi da ƙashi;
- yana da rigakafi;
- kunna matakai na rayuwa;
- yana taimakawa wajen yaƙar damuwa da damuwa.
Kudin yau da kullun
Duk wata kwayar halitta mutum ce. Saboda haka, kowa yana da buƙatar omega-6 nasa. Masana ilimin abinci mai gina jiki suna ba da sanarwar matsakaiciyar abincin yau da kullun na ƙwayoyin mai a cikin kewayon 4.5-8 g.
Bukatar omega-6 na iya bambanta dangane da yanayin waje:
- watanni masu sanyi. Jiki yana buƙatar ƙara yawan kuzari don dumama kansa;
- tsanantawa na cututtuka na kullum (musamman tare da sake komowar cututtukan ciki da hanji);
- rashi na retinol (vit. A) da sauran abubuwa masu narkewar mai;
- ciki.
Tare da farkon lokacin dumi, buƙatar ta ragu. Abin da ya fi haka, mutanen da ke da cutar hawan jini suna buƙatar ƙananan ƙwayoyin omega-6s a kullum. Dole ne mu manta game da daidaitattun abubuwa a cikin jiki. Rashin rashi ba ƙasa da cutarwa fiye da ƙari.
Rashin isasshen mai da ƙoshin lafiya
Don neman lafiya, dole ne mutum ya manta game da daidaiton abubuwan gina jiki. Rashin Omega-6 yana barazanar tare da sakamako masu zuwa:
- cututtuka na gidajen abinci;
- raunana rigakafi (sakamakon shine cutar kwayar cutar etiology);
- dysfunctions na hormonal;
- kaurin jini (sakamakon shine cututtukan zuciya, haɗarin bugun jini, da sauransu).
Omega-6 yana taimakawa tallafawa kyawawan halaye da kiwon lafiya. Don yin wannan, ya isa ya cinye mafi kyawun kitsen mai. Rashin rashi cike da tsufa da wuri.
Excessarancin EFA a cikin jiki yana barazanar kumburin gabobin ciki. Misali, al'amuran cigaban ilimin sankara sanannu ne. Rashin ciki alama ce tabbatacciya ta wuce haddi. Idan kun damu game da waɗannan alamun, kuna buƙatar gaggawa sake nazarin abincin ku.
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Tushen Omega-6
Omega-6 polyunsaturated fatty acid yana daya daga cikin wadancan abubuwan da jikin mutum baya samar dasu kuma dole ne a cinye su da abinci.
Jerin abinci mai arzikin EFA:
- Kwayoyi, 'ya'yan flax, da sauransu. Gyada kwaya suna dauke da rikodin kashi na EFAs (kimanin 11,430 mg / 30 g). Bayansu suna bin su: 1818 mg / 30 g. Wadannan kayayyakin suna da yawan kalori sosai kuma suna da wahalar narkewa, saboda haka ba za a ci zarafin su ba.
- Man kayan lambu. Na farko a cikin TOP shine masara (7724 mg / 1 tablespoon). Sannan - sesame (5576 mg / 1 tablespoon), bayan - linseed (1715 mg / 1 tablespoon). Koyaya, lokacin shan mai, dole ne mutum ya tuna cewa ba za su iya maye gurbin kayan shuka gaba ɗaya ba. Latterarshen yana cike da zaren abinci da wasu abubuwa masu amfani. Yana da kyau a zabi mai mai matse sanyi. Ana amfani dasu don suturar abinci mai daɗi.
- Chickpeas (ɗanyen rago) da hatsi. Matsakaicin abun ciki na EFA a cikin waɗannan kayan shine kusan 2500 mg / 100 g.
- Vocunƙarar avocado Wadannan 'ya'yan itatuwa masu zafi sune ainihin rikodin rikodin abun cikin omega-6 tsakanin' ya'yan itace da 'ya'yan itatuwa (1689 mg / 100g).
- Rye, buckwheat (950 mg / 100 g).
- Kifi. Kifi ya ƙunshi 380 MG na omega-6 a cikin 100 g, kifin kifi - 172 mg / 100 g.
- Raspberries (250 mg / 100 g).
- Farin kabeji da farin kabeji (29 MG da 138 MG, bi da bi). Bugu da ƙari, shine farin kabeji wanda ke nuna haɗuwa ta musamman na omega-6 da omega-3.
- Pululkin kabewa (33 mg / 100 g).
- Ganyen latas (ganyen dandelion, alayyafo, latas, da sauransu) Idan aka kwatanta da kernel kernels, akwai ƙananan EFAs. Koyaya, daidaitaccen daidaitattun abubuwa masu mahimmanci ba kawai zai tallafawa lafiyar jiki ba, har ma ya rasa nauyi. Ganye mai ci shine abinci mai ƙarancin kalori. Narkar da su, jiki yana kashe kuzari fiye da yadda yake karba.
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Daidaitawa da sake daidaitawa!
Matsayin da ya dace na omega-3 zuwa omega-6 shine 1: 1. Wadannan EFA suna da tasirin akasi akan jiki. Ta hanyar yin daidai, suna 'daidaita' juna.
A aikace, ya ɗan bambanta. Matsayin mai mulkin, kawai 1: 4 rabo za a iya cimma. Yawancin EFAs da ke zuwa daga waje shine ainihin omega-6. Ya faru cewa yanayin yayi kama da 1:30! Sakamakon da ba makawa shi ne rashin daidaituwa tare da duk sakamakon sakamako mara kyau.
Maganin shine omega-3s. A madadin, daidaitaccen hadadden EFAs Omega-3-6-9. Warewar bin umarnin zai taimaka wajen kawar da matsalolin da ake ciki. Hakanan don dawo da lafiya, ƙara ƙarfi da juriya, wanda ke da mahimmanci ga yan wasa.
Additives
Ba a samun kari tare da omega-6 kawai. Amma masana ilimin abinci mai gina jiki da likitoci galibi suna ba da shawara ta amfani da hadadden mai mai uku: omega 3, 6 da 9. Za mu yi la'akari da su a teburin da ke ƙasa.
| Sunan abincin abincin | Yankewa (MG) | Sakin saki (kawunansu) | Kudin, shafa.) | Shiryawa hoto |
| Omega 3-6-9 YANZU Abinci | 1000 | 250 | 1980 | |
| Super Omega 3-6-9 YANZU Abinci | 1200 | 180 | 1990 | |
| Omega 3-6-9 Hadadden Natrol | 1200 | 90 | 990 |
