Sau da yawa mutane suna magana akan mahimmancin fatty acid, musamman Omega 3, Omega 6 da Omega 9. A wannan yanayin, kai tsaye za mu yi nuni da manyan abincin da ke da Omega 6 don mu ƙara su cikin abincinmu ta dabi'a. Za mu kuma yi bayanin abin da wannan fatty acid yake.
Koyaushe muna jaddada cin abinci iri-iri, domin wannan ita ce hanya ɗaya tilo da ba za a rasa abinci mai gina jiki ba. Ba kome ba idan mu masu cin ganyayyaki ne, masu cin ganyayyaki ko masu cin nama, yawancin abinci iri-iri, yawancin abincin da jikinmu zai kasance.
Duk da haka, muna son yin bita lokaci zuwa lokaci inda za mu sami wasu abubuwan gina jiki don sauƙaƙe abinci da sha na gina jiki. A wannan yanayin, omega 6 acid yana cikin ɗimbin abinci na shuka, amma a fili akwai kuma na asalin dabba.
Me yasa omega 6 ke da mahimmanci?
Omega 6 fatty acid ba jikinmu ne ke samar da shi ba, don haka yana da kyau mu san irin abincin da muke samar da wannan kitse ga jikin mu.
Omega 6 yana da kyau wajen daidaita samar da makamashi, don lafiyar kasusuwa da hakora, yana da lafiyar zuciya, da dai sauransu. Don haka mu sami ra'ayi mai haske game da muhimmancin omega 6 a cikin rayuwarmu ta yau. Ya kamata mace mai girma ta sha kusan gram 12 na omega 6 kowace rana, yayin da babban mutum kimanin gram 17 a kullum.
Idan muna da nau'ikan abinci iri-iri masu cike da sabbin abubuwa kamar kayan lambu, 'ya'yan itatuwa, goro, mai mai kyau, nama da kifi, kwai, kayan kiwo da sauran su, za mu samar wa jiki da duk abin da yake bukata. A gaskiya ma, idan muna sha'awar ƙara yawan kitsen acid a cikin abincinmu, dole ne mu san cewa mafi yawancin su ma suna cikin samfurori na asalin shuka.
Babban abinci mai arziki a omega 6
Akwai abinci da yawa da ke da sinadarin omega 6 masu yawa, mafi yawancin asalin tsirrai ne, don haka masu cin ganyayyaki da masu cin ganyayyaki suma za su iya cinye wannan fatty acid ba tare da nadama ba kuma ba tare da neman kari ba kamar yadda ake yi da bitamin B12.
Akwai abincin da ba za mu saka ba domin ba gaskiya ba ne, kuma yana kiyayewa. Idan kana da man zaitun mai yawa, zai sami omega 6, in ba haka ba ba zai samu ba, amma zai kasance saboda mai ne, ba saboda abincin da ke cikin gwangwani ba.
Man kayan lambu
Man kayan lambu suna da wadata a cikin fatty acid da yawa na bitamin da ma'adanai. Da man kayan lambu muna nufin man sunflower, man zaitun, man kwakwa da man masara, yafi. Don haka ta hanyar ƙara ɗaya daga cikin waɗannan mai a cikin jita-jita, muna ciyar da shi da mahimman fatty acid, baya ga bitamin A, C da E.
Muhimmiyar hujja, dole ne su kasance masu inganci da mai mara kyau, in ba haka ba ba za su kasance masu lafiya da gina jiki kamar yadda muke tunani ba. Don haka ko da yaushe dole ne ku karanta lakabin da kyau kuma a cikin yanayin man zaitun wato Extra Virgin.
Kwayoyi da tsaba sunflower
Kwayoyi sune tushen tushen fatty acid, musamman omega 6, baya ga sauran bitamin da ma'adanai. Idan aka ba da babban iri-iri da ke akwai, yana da sauƙi a gare mu mu ci kaɗan a kowace rana, ban da haka, yawancin su suna da amfani sosai kamar walnuts, pistachios, gyada ko almond waɗanda za a iya amfani da su a cikin creams, biredi, abubuwan sha na kayan lambu. , yadawa, da sauransu.
Abu mai kyau game da waɗannan abinci shine cewa suna da bitamin B6 da magnesium, ma'adinai mai mahimmanci wanda yana taimakawa calcium daure ga kashidon haka guje wa osteoporosis.
Soja
Soya, a cikin kowane bambance-bambancensa, yana da adadi mai yawa na omega 6, da kuma sauran mahimman abubuwan gina jiki waɗanda suke. bitamin A, rukunin B, E da F, ma'adanai irin su phosphorus, calcium, jan karfe, magnesium da baƙin ƙarfe.
Ko mu masu cin ganyayyaki ne da masu cin ganyayyaki ko kuma masu cin ganyayyaki, waken soya cikakke ne kuma abinci iri-iri ne, tunda ana iya amfani da shi cikin tarin girke-girke. Menene ƙari, shahararrun edamames da Carlos Ríos (wanda ya kirkiro motsi na Realfooder) ya yi na zamani su ne kwandon waken soya marasa balaga.
Naman Tsuntsaye
Naman kaji yawanci yana da wadatar sinadarai masu kitse, musamman fata, wanda a lokuta da dama an ce ba shi da cikakkiyar lafiya a cin wannan bangaren. Amma kar a firgita, omega 6 ma yana cikin sauran naman kaji, ciki harda kajikoda basu tashi ba.
Wannan shine dalilin da ya sa ƙwai suma abinci ne waɗanda ake samun omega 6 daga gare su, kodayake a cikin ɗan ƙaramin adadin nama ko wasu abinci da aka riga aka ambata a cikin wannan rubutu.
Avocado
Avocado wani 'ya'yan itace ne wanda ba a lura da shi ba har tsawon shekaru har sai da zazzaɓi na dabi'a da na guacamole miya ya tashi, ko hotuna a kan Instagram tare da karin kumallo mai kyau inda za ku iya gani, kuma har yanzu kuna gani, gurasar alkama gabaɗaya tare da avocado, yanki na kayan lambu. tumatir, mai, gishiri kadan da wasu sinadarai kamar kwai, turkey, salmon, tuna, da dai sauransu.
Avocado yana cike da bitamin da ma'adanaiHar ila yau yana da ban sha'awa, dadi da ƙananan adadin kuzari. Abu mai kyau game da avocado shi ne cewa yana da ƙananan adadin kuzari kuma yana da wadata a cikin fatty acid wanda ke zama tushen amfani ga jiki.
Qwai
Qwai tushen tushen omega 6 ne, da kuma sauran muhimman sinadirai daidai gwargwado kamar su sunadaran, bitamin B, irin su shahararrun. B12, ma'adanai irin su baƙin ƙarfe, jan ƙarfe, zinc da sodium.
Qwai kuma abinci ne mai yawa da kuma wasu dabaru don kada su ji dadi shine a siya daidai adadin na sati daya, kar a canza yanayin zafin jiki kwatsam, girmama ranar karewa, kar a ci danye kuma idan yana da m rubutu a lokacin da karya, wari mara kyau ko specks da ba a sani ba asalin, shi ne mafi alhẽri a jefar da su a cikin kwayoyin ganga.
Dukkanin hatsi
Dukan hatsi suna zama na zamani, kamar yadda ake cin abinci mai kyau, kuma wannan ya faru ne saboda an nuna cewa ta hanyar kiyaye ƙwayar ƙwayar cuta da ƙwayar cuta, suna da ƙarin sinadirai, bitamin da ma'adanai fiye da hatsi mai ladabi.
Misali, gurasar alkama gabaɗaya ita ce tushen tushen acid omega 6 kuma idan muka raka shi da man zaitun, avocado, tumatur, ko wani samfurin da ke da wadatar bitamin da ma'adanai, muna cin lafiya tare da dukkan haruffa.
Shi ya sa dole ne a koyaushe mu zaba 100% dukan abinci, gurasa, gari, taliya, da sauransu. Duk waɗannan za su kasance mafi girma a cikin abubuwan gina jiki da ƙananan abubuwa marasa lafiya.