Izikhathi eziningi abantu bakhuluma ngokubaluleka kwama-fatty acids, ikakhulukazi i-Omega 3, i-Omega 6 ne-Omega 9. Kulokhu, sizokhomba ngokuqondile ukudla okuyinhloko okucebile ku-Omega 6 ukuze sikwazi ukukungeza ekudleni kwethu ngokwemvelo, Sizophinde sichaze ukuthi le-asidi enamafutha ngeyani.
Sihlale sigcizelela ukudla ukudla okunhlobonhlobo, njengoba lokhu kuwukuphela kwendlela yokuntula umsoco. Akukhathalekile ukuthi singama-vegans, imifino noma i-carnivores, lapho ukudla kuhlukahluka kakhulu, umzimba wethu uyoba ngcono futhi wondleke kangcono.
Noma kunjalo, sithanda ukubukeza izikhathi ngezikhathi lapho singathola khona imisoco ethile ukuze kube lula ukudla kanye nokumuncwa kwezakhi. Kulokhu, i-omega 6 acid ikhona eningi lokudla kwezitshalo, kodwa kusobala ukuthi kukhona naleyo yemvelaphi yezilwane.
Kungani i-omega 6 ibalulekile?
I-Omega 6 fatty acid ayikhiqizwa imizimba yethu, ngakho-ke kubalulekile ukwazi ukudla esihlinzeka ngakho le acid enamafutha emzimbeni wethu.
I-Omega 6 ilungele ukulawula ukukhiqizwa kwamandla, impilo yamathambo namazinyo, inempilo yenhliziyo, njll. Ukuze sithole umbono omncane wokuthi i-omega 6 ibaluleke kangakanani osukwini lwethu nosuku, owesifazane osekhulile kufanele adle cishe amagremu angu-12 e-omega 6 ngosuku, kuyilapho indoda endala mayelana 17 amagremu nsuku zonke.
Uma sinokudla okuhlukahlukene okugcwele imikhiqizo emisha njengemifino, izithelo, amantongomane, amafutha ekhwalithi enhle, inyama nenhlanzi, amaqanda, imikhiqizo yobisi nokunye, sizobe sinikeza umzimba ngakho konke okudingayo. Eqinisweni, uma sinesithakazelo ekwandiseni inani lama-acids anamafutha ekudleni kwethu, kufanele sazi ukuthi iningi liphinde libe emikhiqizweni yemvelaphi yezitshalo.
Ukudla okuyinhloko okucebile nge-omega 6
Kunokudla okuningi okunamazinga aphezulu e-omega 6, iningi lawo elemvelaphi yezitshalo, ngakho-ke abadla imifino nabadla imifino nabo bangadla le asidi enamafutha ngaphandle kokuzisola futhi ngaphandle kokuthi baphendukele ekwengezeni njengoba kwenza nge-vitamin B12.
Kukhona ukudla esingeke sikubeke ngoba akulona iqiniso ngokuphelele, futhi kuyalondolozwa. Uma unamafutha omnqumo aphezulu, azoba ne-omega 6, ngaphandle kwalokho ngeke, kodwa kuyoba ikakhulukazi ngenxa yamafutha, hhayi ngenxa yokudla okungaphakathi kwekani.
Amafutha emifino
Amafutha emifino anothile ngamafutha acid kanye nenqwaba yamavithamini namaminerali. Ngamafutha emifino sisho amafutha kabhekilanga, amafutha omnqumo, amafutha kakhukhunathi namafutha ommbila, ikakhulukazi. Ngakho ngokwengeza enye yalawa mafutha ezitsheni zethu, siwondla ngamafutha abalulekile, ngaphandle kwamavithamini A, C no-E.
Iqiniso elibalulekile, kufanele libe yikhwalithi enhle kanye namafutha angahluziwe, ngaphandle kwalokho ngeke abe nempilo enhle futhi enomsoco njengoba sicabanga. Ngakho-ke kufanele ngaso sonke isikhathi ufunde amalebula kahle futhi endabeni yamafutha omnqumo ayi-Extra Virgin.
Amantongomane kanye nembewu ye-sunflower
Amantongomane awumthombo omuhle kakhulu wamafutha acid, ikakhulukazi i-omega 6, ngaphandle kwamanye amavithamini namaminerali. Njengoba kunikezwe ukuhlukahluka okukhulu okukhona, kulula kakhulu ngathi ukuthi sidle ezimbalwa nsuku zonke, ngaphezu kwalokho, eziningi zazo ziguquguquka kakhulu njengama-walnuts, ama-pistachios, amantongomane noma ama-alimondi angasetshenziswa kumakhilimu, amasoso, iziphuzo zemifino. , ukusabalala, njll.
Okuhle ngalokhu kudla ukuthi kunovithamini B6 kanye ne-magnesium, imineral ebalulekile isiza ukubopha i-calcium emathanjeningaleyo ndlela ugweme i-osteoporosis.
inkinobho yomcibisholo wokuphenya
I-Soy, kunoma yikuphi okuhlukile kwayo, inenani elikhulu le-omega 6, kanye nezinye izakhi ezibalulekile ezikhona. amavithamini A, iqembu B, E no-F, amaminerali afana ne-phosphorus, i-calcium, ithusi, i-magnesium nensimbi.
Kungakhathaliseki ukuthi singama-vegans kanye nemifino noma ama-omnivores, isoyi iwukudla okuphelele futhi okuhlukahlukene, njengoba ingasetshenziswa ngethani lamaresiphi. Ngaphezu kwalokho, ama-edamame adumile uCarlos Ríos (umdali we-Realfooder movement) awenza aba yimfashini ama-pods kabhontshisi wesoya angavuthiwe.
Inyama yenyoni
Inyama yenkukhu ngokuvamile icebile kakhulu ngama-fatty acids, ikakhulukazi isikhumba, osekushiwo kakade izikhathi eziningana ukuthi akunempilo ngokuphelele ukudla leyo ngxenye. Kodwa ungathuki, i-omega 6 nayo itholakala kuyo yonke inyama yenkukhu, kuhlanganise nezinkukhunoma bengandizi.
Yingakho amaqanda ewukudla okutholakala kukho i-omega 6, nakuba ngamanani aphansi kunenyama noma okunye ukudla osekuchaziwe kulo mbhalo.
I-Avocado
Ukwatapheya yisithelo esingazange sinake iminyaka kwaze kwaba yilapho kuqubuka imfiva yamasoso emvelo kanye nemvelo e-guacamole, noma izithombe ku-Instagram ezinesidlo sasekuseni esinempilo lapho ubungabona khona, futhi usabona, isinkwa sikakolweni sisakazwa ukwatapheya, ucezu lukakolweni. utamatisi, amafutha, ingcosana kasawoti kanye nezinye izithako ezifana neqanda, i-turkey, i-salmon, i-tuna, njll.
Ukwatapheya igcwele amavithamini namamineraliKuyaqabula futhi, kumnandi futhi kuphansi ngama-calories. Okuhle ngokwatapheya ukuthi unama-kilojoule aphansi futhi ucebile ngamafutha acid angumthombo wezinzuzo zomzimba.
Amaqanda
Amaqanda angumthombo we-omega 6, kanye nezinye izakhamzimba ezibaluleke ngokulinganayo ezifana namaprotheni, amavithamini B, afana nalawo adumile. B12, amaminerali afana nensimbi, ithusi, i-zinc ne-sodium.
Amaqanda nawo awukudla okushintshashintsha kakhulu futhi amanye amaqhinga ukuze angaphatheki kabi ukuthenga inani elifanele isonto lonke, ungashintshi izinga lokushisa ngokuzumayo, hlonipha usuku lokuphelelwa yisikhathi, ungawadli luhlaza futhi uma une ukuthungwa okungajwayelekile lapho kuphukile, iphunga elibi noma amachashaza emvelaphi engaziwa, kungcono ukuwalahla esitsheni sezinto eziphilayo.
Okusanhlamvu okuphelele
Okusanhlamvu okuphelele kuba yimfashini, njengokudla okunempilo, futhi lokhu kungenxa yokuthi kuye kwaboniswa ukuthi ngokugcina i-bran negciwane, kunezakhi eziningi, amavithamini namaminerali kunezinhlamvu ezicwengiwe.
Isibonelo, isinkwa sikakolweni siwumthombo omkhulu we-omega 6 acids futhi uma sihambisana namafutha omnqumo, ukwatapheya, utamatisi, noma omunye umkhiqizo ocebile ngamavithamini namaminerali, sidla impilo nazo zonke izinhlamvu zayo.
Yingakho kufanele sikhethe njalo 100% ukudla okuphelele, kungaba isinkwa, ufulawa, ipasta, njll. Konke lokho kuzoba ngaphezulu kwezakhamzimba futhi kunciphise izithako ezingenampilo.