Nguva zhinji vanhu vanotaura nezvekukosha kwemafuta acids, kunyanya Omega 3, Omega 6 uye Omega 9. Muchiitiko ichi, tiri kuenda kunongedza zvakananga zvikafu zvakapfuma muOmega 6 kuitira kuti tiwedzere kune kudya kwedu zvakasununguka. Isu tichatsanangurawo kuti iyi fatty acid ndeyei.
Isu tinogara tichisimbisa kudya kwakasiyana-siyana kudya, sezvo iyi ndiyo nzira chete yekusapererwa nezvinovaka muviri. Hazvina mhosva kana isu tiri vegans, vegetarians kana carnivores, zvakanyanya kusiyana-siyana chikafu, zvakanyanya uye zvirinani muviri wedu unova wakagwinya.
Kunyangwe zvakadaro, isu tinoda kudzokorora nguva nenguva kwatingawane zvimwe zvinovaka muviri kuti zvifambise madyiro uye kunyudzwa kwezvinovaka muviri. Muchiitiko ichi, omega 6 asidhi iripo muhuwandu hwekudya kwezvirimwa, asi zviri pachena kune zvakare izvo zvemhuka.
Sei omega 6 yakakosha?
Omega 6 fatty acid haina kugadzirwa nemuviri wedu, saka zvakakosha kuziva chikafu chatinopa iyi fatty acid kumuviri wedu.
Omega 6 yakanakira kudzora kugadzirwa kwesimba, kune hutano hwemapfupa nemeno, ine moyo-utano, nezvimwe. Kuti tive neruzivo rwakareruka rwekuti omega 6 yakakosha sei muzuva redu nezuva, mukadzi mukuru anofanira kudya anenge 12 magiramu omega 6 pazuva, nepo murume mukuru anenge 17 magiramu zuva nezuva.
Kana isu tiine kudya kwakasiyana kuzere nezvigadzirwa zvitsva zvakaita semuriwo, michero, nzungu, mafuta emhando yepamusoro, nyama nehove, mazai, zvigadzirwa zvemukaka nezvimwe, tinenge tichipa muviri zvese zvaunoda. Muchokwadi, kana isu tichifarira kuwedzera huwandu hwemafuta acids mukudya kwedu, tinofanira kuziva kuti ruzhinji rwuri muzvigadzirwa zvemiti yakabva.
Chikafu chikuru chakapfuma mu omega 6
Kune zvakawanda zvekudya zvine huwandu hwakanyanya hweomega 6, iyo yakawanda ndeye zvirimwa, saka vegans nevanodya miriwo vanogona zvakare kudya iyi fatty acid pasina kuzvidemba uye vasingaite zvekuwedzera sezvazvinoita nevhitamini B12.
Pane chikafu chatisiri kuzoisa nekuti hachisi chokwadi chose, uye chinochengetedza. Kana iwe uine mafuta emuorivhi akakwirira, ichava neomega 6, kana zvisina kudaro haizoiti, asi ichave yakanyanya nekuda kwemafuta, kwete nekuda kwechikafu chiri mukati megaba.
Miriwo yemafuta
Mafuta emiriwo akapfuma mumafuta acids uye akawanda evhithamini nemamineral. Nemafuta emiriwo tinoreva mafuta ezuva, mafuta emuorivhi, kokonati mafuta uye chibage mafuta, kunyanya. Saka nekuwedzera imwe yemafuta aya mundiro dzedu, tiri kuidya neakakosha mafuta acids, kunze kwevhitamini A, C uye E.
Chinhu chakakosha, ivo vanofanirwa kunge vakanaka uye vasina kucheneswa mafuta, kana zvisina kudaro ivo havazove vane hutano uye vane hutano sezvatinofunga. Saka iwe unofanirwa kugara uchiverenga mavara zvakanaka uye mune yemafuta emuorivhi ari Extra Virgin.
Nzungu nemhodzi sunflower
Nzungu inzvimbo yakanakisa yemafuta acids, kunyanya omega 6, kunze kwemamwe mavhitamini nemamineral. Tichifunga nezvemhando dzakasiyana-siyana dziripo, zviri nyore kuti isu tidye mashoma zuva rega rega, uyezve, mazhinji acho anosiyana-siyana senge walnuts, pistachios, nzungu kana maarumondi anogona kushandiswa mumafuta, sosi, zvinwiwa zvemiriwo. , kupararira, nezvimwewo.
Chinhu chakanaka pamusoro pezvikafu izvi ndechekuti zvine vhitamini B6 uye magnesium, yakakosha mineral iyo inobatsira calcium kusunga kumapfupanokudaro kudzivisa osteoporosis.
soybean
Soya, mune ipi zvayo yakasiyana-siyana, ine huwandu hwakawanda hweomega 6, pamwe chete nezvimwe zvinovaka muviri zvakakosha vhitamini A, boka B, E uye F, zvicherwa zvakadai phosphorus, calcium, mhangura, magnesium uye iron.
Kunyangwe isu tiri vegans uye vegetarian kana omnivores, soya chikafu chakazara uye chinogoneka, nekuti inogona kushandiswa mutani yekubika. Zvakare, ma edamame ane mukurumbira akagadzirwa naCarlos Ríos (mugadziri weRealfooder movement) ane fashoni mapodhi esoya asati akura.
Nyama yeshiri
Nyama yehuku inowanzopfuma zvikuru mumafuta acids, kunyanya ganda, iro rakatotaurwa kakawanda kuti hazvina utano zvachose kudya chikamu ichocho. Asi usavhunduka, omega 6 iri zvakare mune yakasara yenyama yehuku, kusanganisira hukukunyange vasina kubhururuka.
Ichi ndicho chikonzero mazai ariwo chikafu chekuwana omega 6, kunyange mune imwe mari shoma pane nyama kana zvimwe zvekudya zvakatotsanangurwa murugwaro urwu.
Avocado
Iyo avocado muchero wakaenda usingaonekwe kwemakore kusvika kamwe kamwe kupisa kwechisikigo uye organic guacamole sosi kwatanga, kana iyo mifananidzo pa Instagram ine hutano hwemangwanani kwawaikwanisa kuona, uye uchiri kuona, yakazara gorosi tositi yakapararira neavocado, chidimbu che matomatisi, mafuta, pinch yemunyu uye zvimwe zvinhu zvakaita sezai, turkey, salmon, tuna, nezvimwe.
Avocado izere nemavhitamini nemamineralInozorodza zvakare, inonaka uye yakaderera mumacalorie. Chinhu chakanaka pamusoro pekotapeya ndechekuti ine macalorie mashoma uye yakapfuma mumafuta asidhi ayo anopa rubatsiro kumuviri.
Mazai
Mazai ndiko kunobva omega 6, pamwe chete nezvimwe zvinovaka muviri zvakakosha semapuroteni, B mavhitaminzi, akadai seanozivikanwa. B12, zvicherwa zvakadai sesimbi, mhangura, zinc uye sodium.
Mazai zvakare chikafu chinogoneka uye mamwe manomano kuti asanzwe kushata kutenga chete mari yakakodzera kwevhiki, usaite shanduko yekuerekana kwekushisa, remekedza zuva rekupera, usadye ari mbishi uye kana aine mameseji anoshamisa kana akatyoka, kunhuwa kwakashata kana zvimedu zvisingazivikanwe kwakabva, zviri nani kuzvirasa mugaba re organic.
Mbeu dzese
Mbeu dzose dziri kuva fashoni, sekudya kune utano, uye izvi ndezvokuti zvakaratidzwa kuti nekuchengetedza bran uye germ, vane zvakawanda zvinovaka muviri, mavitamini nemaminerari kupfuura zviyo zvakanatswa.
Semuenzaniso, chingwa chegorosi chine omega 6 acids yakakura uye kana tikaiperekedza nemafuta emuorivhi, avocado, matomatisi, kana chimwe chigadzirwa chine mavhitamini nemamineral, tiri kudya hutano nemabhii ayo ese.
Ndiko kusaka tichifanira kugara tichisarudza 100% chikafu chose, chingava chingwa, hupfu, pasta, nezvimwe. Zvose izvo zvichave zvakakwirira muzvokudya uye zvakaderera muzvinhu zvisina kunaka.