Ku yi imani da ni, kawai abin da ya kamata a guje wa 100% shine trans fats. Amma game da acid fatty acid, bari mu tsaya a kansu kuma muyi la'akari da su dalla-dalla.
An rarraba fatty acid ɗin da ba shi da tushe zuwa:
- polyunsaturated (Omega-3-6), wanda muke samu daga waje
- monounsaturated (Omega-9-7), wanda jikinmu zai iya haɗawa da kansa.
Don haka, yanzu komai yana cikin tsari!
Omega-3
Sau ɗaya a cikin jikinmu, ana shigar da acid fatty acid Omega-3 a cikin tantanin halitta kuma yana kunna shi.
Menene sakamakon irin wannan aiki? Molecules na Omega-3 acid suna haɓaka elasticity na membranes tantanin halitta, ƙarfafa ganuwar tasoshin jini kuma suna sa su sassauƙa. Omega-3 acid yana siriri jinin mutane da dabbobi, da kuma ruwan 'ya'yan itace. Saboda haka, jiki yana shayar da su sosai. Wadannan acid din suna taimaka wa zuciyarmu ta yi bugun da ya dace, jini ya zagaya ba tare da bata lokaci ba, idanu don gani, da kuma kwakwalwa don yanke shawara da amsa abin da ke faruwa.
Bisa ga ka'idojin kasa da kasa, don zama lafiya, manya ya kamata su ci 1.6 grams na Omega-3 kowace rana, mata masu girma - 1.1 g na Omega-3 kowace rana (mai ciki - 1.4 g, lactating - 1.3 g).
Tushen Omega-3
Kuma a nan, tunanin, akwai wata babbar adadin shuka tushen: flax tsaba, kayan lambu mai (linseed, rapeseed, waken soya, masara, zaitun, sesame, alkama germ man fetur), kwayoyi (walnuts, Pine kwayoyi, almonds, pistachios, pecans. cashews, macadamia ), kabewa da kabewa tsaba, waken soya da madara soya, tofu, avocado, alayyafo, broccoli, farin kabeji, Brussels sprouts, ganye (dill, faski, purslane, cilantro).
Omega-6
Fatty acid na wannan rukuni an tsara su don daidaita tsarin tafiyar da rayuwa a cikin jiki.
Godiya ga mahadi na omega-6, ana kiyaye mutuncin membranes tantanin halitta, haɓakar haɓakar haɓakar haɓakar abubuwa masu kama da hormone, yuwuwar damuwa na tunanin tunanin mutum yana raguwa, kuma yanayin aiki na dermis yana inganta.
Bisa ga ka'idojin kasa da kasa, don zama lafiya, manya ya kamata su ci 6,4 grams na Omega-6 kowace rana, mata masu girma - 4.4 g na Omega-6 kowace rana (mai ciki - 5.6 g, lactating - 5.2 g).
Tushen Omega-6
Jerin su yana da nauyi sosai: mai (man masara, man safflower, man sesame, man gyada da man waken soya), kwayoyi (Pin, Brazil, gyada, gyada, pistachios), tsaba (linseed, sunflower, kabewa, poppy, black chia), avocado, shinkafa launin ruwan kasa.
Yana da matukar muhimmanci a fahimci cewa akwai dangantaka mai karfi tsakanin Omega-3 da Omega-6 kuma za a samu sakamako mai kyau a jiki kawai lokacin da aka cinye wadannan fatty acid a daidai rabo.
Mafi kyawun rabo na Omega-3 zuwa Omega-6 shine 1: 1, watau kowace rana, yana da kyau a cinye adadin guda biyu. Rabo 1:4 (watau sau 6 fiye da omega-4 fiye da omega-3) shima al'ada ne. Wadanda ke cin abincin dabbobi suna cinye matsakaicin 1:30, wanda, kamar yadda zaku iya tunanin, ba yanayin lafiya bane. |
Omega-9
Ee, i, waɗannan Omega-9 guda ɗaya waɗanda ke cikin tsarin kowane tantanin halitta a jikin ɗan adam.
Ba tare da Omega-9 fats ba, cikakken aiki na rigakafi, zuciya da jijiyoyin jini, endocrine, juyayi da tsarin narkewa ba zai yiwu ba.
Dangane da ka'idodin ƙasa da ƙasa, don samun lafiya, maza da mata suna buƙatar cinye Omega-9 a cikin kewayon 13-20% na yawan adadin kuzari na yau da kullun (wannan, bi da bi, ya dogara da dalilai da yawa: jinsi, shekaru, shekaru). nauyi, ayyukan yau da kullun da sauransu).
Tushen Omega-9
Kuna iya samun Omega-9 daga mai (rapeseed, sunflower, zaitun), almonds da avocados.
Don haka an gudanar da cikakken bincike na irin wannan mashahurin Omega fatty acids.
Menene muke samu a sakamakon haka?
Ee, ba shakka, muna buƙatar omega-fatty acid don aikin yau da kullun na jiki, haɓakar gashi da kusoshi, jin daɗi mai ƙarfi da abinci mai kyau.
Babban abu - kar ka manta cewa dole ne a sami daidaito a cikin komai.
Muna fatan wannan labarin zai zama mataimakiyar ku don cimma shi.