Omega-3 Mafuta Acids Angachepetse Chiopsezo Chanu cha mtundu wa shuga

Sungani Zochita Zanu za Omega-3 ndi Omega-6 Fatty Acids

Pakabweretsa chiopsezo cha matenda a shuga , mtundu wa shuga 2 ndi matenda a mtima , kudya zakudya zomwe zimapangitsa kuti kutupa kungakhale zakudya zabwino kwambiri. Maseŵera akuluakulu a kutupa amachititsa kuwonongeka kwakukulu ndi kusakanikirana ndi insulini .

Omega-3 ndi omega-6 fatty acids ndizofunikira kwambiri zopezeka m'mafuta ndi masamba ndi masamba.

Anthu ambiri amagwirizana kuti kudya omega-3 ndi omega-6 kumachepetsa kutupa thupi. Zinkawoneka zosavuta kuti zipezepo bwino, musanayambe kudya zakudya zowonongeka komanso zowonjezereka zakhala zikufala kwambiri ku zakudya zathu za ku America. Masiku ano, magwero a omega-3 fatty acids amakhala ovuta kupeza, pamene kumwa kwa omega-6 mafuta acids kwawonjezeka. Kusagwirizana kumeneku kumaganiziridwa kuti kumapangitsa kuti kutupa kumawonjezera chiopsezo chotenga matenda monga mtundu wa shuga 2 ndi matenda a mtima.

Kubwerera m'masiku akale, zakudya zisanayambe, omega-3 fatty acids anali ndi zakudya zambiri. Zinyama zazing'ono komanso nkhuku zinkadya mwachibadwa zomwe zinapatsa omega-3 olemera, zomwe zinaperekedwa kwa ife kudzera mwa mazira, mkaka ndi nyama. Chifukwa cha kuchuluka kwa chakudya chathu, omega-3 yachepetsedwa kwambiri ngati sizingathetsedwe muzinthu zomwe timadya.

Komabe, kumwa omega-6 kwawonjezeka kupyolera mu zaka.

Ambiri amapeza omega-6 fatty acids ochuluka chifukwa chodya mafuta a masamba monga chimanga, mpendadzuwa, wosungunuka, soya ndi zakudya zowonongeka. Izi zimapangitsa kuti omega-3 ndi omega-6 zisawonongeke zomwe timafunikira kuti tikhale ndi thanzi labwino. Mpweya wapamwamba wa kutupa, kuwonongeka kwa mitsempha ndi matenda ndi zotsatira zomaliza.

Sikuti omega-6 fatty acids ndi oipa ndipo omega-3 ndi abwino. Ndili malire onse awiri omwe amatithandiza kuti tikhale ndi thanzi labwino. Kupeza malo abwino a omega-6 ndi ofunika kwambiri monga kuwonjezera omega-3 ku zakudya zathu.

Pewani zakudya zowonongeka kwambiri ndi zakudya zowonjezera zomwe zimagwiritsa ntchito mafuta a masamba. Gwiritsani ntchito maolivi, omwe ndi odwala, osalowerera ndale omwe alibe omega-6 fatty acids. Idyani mtedza ndi mbewu zambiri, ndikumbukira kukula kwa magawo. Ngakhale mtedza ndi mbewu zimakukomerani, iwo amanyamulabe wallop mu makilogalamu ndi mafuta amagalamu.

Onjezerani zakudya zambiri zomwe zili ndi omega-3 pa zakudya zanu. Idyani nsomba kamodzi kapena kawiri pamlungu. Kutsekemera pa walnuts (kachiwiri, kukumbukira kukula kwa magawo) ndi kuwonjezera mbewu ya fakitale pansi pa zakudya zomwe mumadya.

Zotsatira za omega-3 fatty acids:

• Salimoni, sardines, hering'i, makerele, ndi nsomba zina zamadzi ozizira
• Walnuts
• Mizere
• Mafuta a canola
• Mazira ochokera ku nkhuku zapakati

Zotsatira za omega-6 fatty acids:

• Mtedza ndi mbewu
• Mafuta a masamba (monga soya, khola, chimanga, mpendadzuwa, ndi mafuta osungira mafuta)

_Zotsatira:

_{Giugliano, MD, PhD, Dario, Ceriello, MD, Antonio, & Esposito, MD, PhD, Catherine Zotsatira za Zakudya pa Kutupa. Journal ya American College of Cardiology, 48: 677-687,}

_{Weil, MD, Andrew (2007, Feb 22). Kusakaniza Omega-3 ndi Omega-6. Funsani Dr. Weil, http://www.drweil.com/drw/u/id/QAA400149.}