Amaxesha amaninzi abantu bathetha ngokubaluleka kwe-fatty acids, ngakumbi i-Omega 3, i-Omega 6 kunye ne-Omega 9. Kule meko, siya kukhomba ngokuthe ngqo ukutya okuphambili okucebileyo kwi-Omega 6 ukuze sikwazi ukuzongeza ekudleni kwethu ngokwemvelo, Siza kucacisa kwakhona ukuba yintoni le asidi enamafutha.
Sihlala sigxininisa ukutya ukutya okuhlukahlukeneyo, njengoko le kuphela kwendlela yokungaphumeleli kwizondlo. Akukhathaliseki nokuba sizii vegans, imifuno okanye i-carnivores, okukhona ukutya kwahluka kakhulu, kokukhona ukondleka ngcono komzimba wethu.
Nangona kunjalo, sithanda ukuphonononga amaxesha ngamaxesha apho sinokufumana izondlo ezithile ukuze siququzelele ukutya kunye nokufunxa izondlo. Kule meko, i-omega 6 acid ikhona kwintabalala yokutya kwezityalo, kodwa ngokucacileyo zikho nezo zemvelaphi yezilwanyana.
Kutheni i-omega 6 ibalulekile?
I-Omega 6 fatty acid ayiveliswa ngumzimba wethu, ngoko ke kubalulekile ukwazi ukutya esinika le asidi enamafutha emzimbeni wethu.
I-Omega 6 ilungile ekulawuleni ukuveliswa kwamandla, kwimpilo yamathambo namazinyo, inempilo yentliziyo, njl. Ukuze sifumane umbono olula wokuba ibaluleke kangakanani i-omega 6 kumhla wethu, umfazi omdala kufuneka adle malunga ne-12 grams ye-omega 6 ngosuku, ngelixa umntu omdala malunga ne-17 grams imihla ngemihla.
Ukuba sinokutya okuhlukahlukeneyo okugcwele iimveliso ezintsha ezifana nemifuno, iziqhamo, amandongomane, ioli esemgangathweni, inyama kunye nentlanzi, amaqanda, iimveliso zobisi kunye nezinye, siya kubonelela umzimba ngayo yonke into oyifunayo. Enyanisweni, ukuba sinomdla wokwandisa umthamo we-fatty acids ekudleni kwethu, kufuneka sazi ukuba uninzi lukwakwimveliso yemvelaphi yezityalo.
Ukutya okuphambili okutyebileyo kwi-omega 6
Kukho ukutya okuninzi okunamanqanaba aphezulu e-omega 6, uninzi luyimvelaphi yezityalo, ngoko ke iivegans kunye nemifuno nazo zinokutya le asidi enamafutha ngaphandle kokuzisola kwaye ngaphandle kokubhenela ekongezeni njengoko isenza ngevithamin B12.
Kukho ukutya esingayi kukubeka kuba akuyonyani ngokupheleleyo, kwaye kuyagcinwa. Ukuba uneoli yeoli ephezulu, iya kuba ne-omega 6, ngaphandle koko ayiyi kuba, kodwa iya kuba ikakhulu ngenxa yeoli, kungekhona ngenxa yokutya okungaphakathi kwe-can.
Ioyile yemifuno
Ioli yemifuno ityebile kwi-acids enamafutha kunye nobuninzi beevithamini kunye neemaminerali. Ngeoli yemifuno sithetha ioli yelanga, ioli yeoli, ioli yekakhukhunathi kunye neoli yengqolowa, ubukhulu becala. Ke ngokongeza enye yezi oyile kwizitya zethu, siyondla ngamafutha ayimfuneko, ngaphandle kweevithamini A, C kunye noE.
Inyaniso ebalulekileyo, kufuneka ibe ngumgangatho omhle kunye neeoli ezingacocwanga, ngaphandle koko aziyi kuba nempilo kwaye zinomsoco njengoko sicinga. Ngoko kufuneka usoloko ufunda iileyibhile kakuhle kwaye kwimeko yeoli yeoli eyi-Extra Virgin.
Amantongomane kunye nembewu yejongilanga
Amandongomane ngumthombo ogqwesileyo we-fatty acids, ngakumbi i-omega 6, ngaphandle kwezinye iivithamini kunye neeminerali. Ngenxa yoluhlu olukhulu olukhoyo, kulula kakhulu kuthi ukuba sitye ezimbalwa yonke imihla, ukongeza, uninzi lwazo luguquguqukayo olunje nge-walnuts, ipistachios, amandongomane okanye iialmond ezinokuthi zisetyenziswe kwiikhrimu, iisosi, iziselo zemifuno. , ukusasazeka, njl.
Into entle malunga noku kutya kukuba kunevithamin B6 kunye nemagnesium, iminerali eyimfuneko inceda i-calcium ukubophelela emathanjeningaloo ndlela ukuphepha i-osteoporosis.
zesoya
I-Soy, kuyo nayiphi na intlobo zayo, inomlinganiselo omkhulu we-omega 6, kunye nezinye izondlo ezibalulekileyo. ivithamin A, iqela B, E kunye F, iiminerali ezifana phosphorus, calcium, ubhedu, magnesium kunye nentsimbi.
Nokuba singabatya inyama kunye nemifuno okanye i-omnivores, isoyi kukutya okupheleleyo nokuguquguqukayo, kuba inokusetyenziswa kwitoni yeeresiphi. Ngaphezu koko, ii-edamames ezidumileyo ezenziwa nguCarlos Ríos (umyili wentshukumo yeRealfooder) wazenza zibe sefashonini ziipods zesoya ezingekavuthwa.
Inyama yentaka
Inyama yenkukhu idla ngokutyeba kakhulu kwi-acids enamafutha, ngakumbi ulusu, olusele luthethiwe ngezihlandlo ezininzi ukuba akukho mpilo ngokupheleleyo ukuyidla loo nxalenye. Kodwa ungothuki, i-omega 6 ikwakwenye inyama yenkukhu, kuquka neenkukhunokuba azibhabhi.
Yiyo loo nto amaqanda ekwakukutya onokufumana kuko i-omega 6, nangona ngamanani angaphantsi kunenyama okanye okunye ukutya okusele kuchaziwe kwesi sicatshulwa.
I-Avocado
Iavokhado sisiqhamo esingazange siqatshelwe iminyaka de ngequbuliso kwaqhambuka umkhuhlane wesosi yendalo kunye ne-organic guacamole, okanye imifanekiso kwi-Instagram enesidlo sakusasa esinempilo apho ubunokubona, kwaye usabona, ingqolowa epheleleyo isasazeke ngeavokhado, isiqwenga se-avocado. itumato, ioyile, intwana yetyuwa kunye nezinye izithako ezifana neqanda, iturkey, isalmon, ityhuna, njl.
Iponyoponyo izele ziivithamini kunye neemineraliIyahlaziya, inencasa kwaye isezantsi ngeekhalori. Into entle ngeavokhado kukuba ineekhalori eziphantsi kwaye ityebile kwi-acids enamafutha engumthombo wezibonelelo kumzimba.
Amaqanda
Amaqanda angumthombo we-omega 6, kunye nezinye izondlo ezibaluleke ngokulinganayo ezifana neeprotheyini, iivithamini B, ezifana nezidumileyo. B12, iiminerali ezifana nentsimbi, ubhedu, i-zinc kunye nesodium.
Amaqanda kukutya okuguquguqukayo kakhulu kwaye amanye amaqhinga ukuze angaziva kakubi kukuthenga kuphela isixa esifanelekileyo kangangeveki, musa ukwenza utshintsho ngesiquphe kubushushu, hlonipha umhla wokuphelelwa, ungawatyi ekrwada kwaye ukuba ane ukuthungwa okungaqhelekanga xa kwaphukile, ivumba elibi okanye i-specks yemvelaphi engaziwayo, kungcono ukulahla kwisitya se-organic.
Amazimba
Iingqolowa ezipheleleyo ziba yimfashini, njengoko kukutya okunempilo, kwaye oku kungenxa yokuba kuboniswe ukuba ngokugcina i-bran kunye ne-germ, zinezondlo ezininzi, iivithamini kunye neeminerali kuneenkozo ezicocekileyo.
Ngokomzekelo, isonka sengqolowa ngumthombo omkhulu we-omega 6 acids kwaye ukuba sihamba kunye neoli yeoli, i-avokhado, i-tomato, okanye enye imveliso ecebileyo kwiivithamini kunye neemaminerali, sidla impilo kunye nazo zonke iileta zayo.
Yiyo loo nto kufuneka sisoloko sikhetha 100% ukutya okupheleleyo, ingaba sisonka, umgubo, ipasta, njl. Konke oko kuya kuba phezulu kwizondlo kunye nezantsi kwizithako ezingenampilo.