ʻO nā Omega-6 Fatty Acids i kahi e loaʻa ai nā mea kōkua * ʻO Crossfit

ʻAkika momona

1K 0 02.05.2019 (hoʻoponopono hou ʻia: 02.07.2019)

Ehia mau ʻōlelo e pili ana i ka nalo ʻana o ke kaupaona! I kekahi manawa ua ʻōlelo ʻia ʻaʻole hiki ke nalowale ke kaupaona me ka momona ʻole. Kumu skepticism, ʻeā? Eia naʻe, ʻo kēia nō ka hihia. Nui nā momona momona. ʻO kahi laʻana, omega-6 fatty acid.

No ke aha nā fatty acid?

ʻO ka momona kahi mea pono no ka metabolism maʻamau. ʻO kēia ka wahie e pono e komo i loko o ke kino o ke kanaka me nā protein a me nā haʻuki. Pololei. A ʻaʻohe ona mea e pili ai me nā "ʻaoʻao" unaesthetic e puka ana ma luna o ka pūhaka o nā pālule.

Loaʻa ka momona i loko o ka meaʻai i nā waikawa momona a me ka glycerin. ʻO ka hope he ʻano ʻona. ʻAʻole like ia me ka etanol maʻamau, ʻaʻohe ona ʻano a me ka pilau. ʻO kā lākou mea like wale nō ke alo o "-OH" i ke ʻano kemika.

Wahi a ka hoʻohālikelike, hiki i nā momona ke:

Hoʻopau ʻia. He paʻakikī lākou i ke kino e ʻeli, no laila ʻaʻole hiki ke hoʻokaʻawale ʻia. I nā huaʻōlelo ʻē aʻe, ke komo ʻana i loko, lilo lākou i "waiwai". ʻO nā mea ʻoi loa, kūkulu ka momona momona i nā plake a haki i nā kīʻaha koko, ke kumu o nā maʻi ākea.
Unsaturated (EFA). Mālamalama maʻalahi a hoʻohaʻahaʻa ʻia nā hui mole kūpaʻa ʻole. He mono lākou a polyunsaturated. ʻO ka hui ʻelua e komo pū ana me ka omega-3 (α-linolenic acid, ALA) a me ka omega-6 (linolenic acid).

Ke kuhikuhi nei i ka omega-3 a me ka omega-6

Kūpono ʻole nā wai momona momona polyunsaturated. He laulā kā lākou o nā hopena ma ke kino o ke kanaka.

Eia ka mea hiki iā lākou:

hemo i ka "maikaʻi" kolesterol, e hoʻonui ana i ka pākēneka o "maikaʻi". E hoʻopau i nā pā i loaʻa. Hoʻonui i ka hana o ka musculature o ka puʻuwai a me ka hoʻohui koko;
loaʻa kahi hopena maikaʻi i ke ake, e hana ana ma ke ʻano he hepatoprotectors;
e hoʻonāukiuki i ka ʻōnaehana ʻōiwi waena;
pale i ka maʻi;
hoʻonui i ke kiʻekiʻe o ka pale ʻana;
normalize i ka hana o ka endocrine glands, stimulate i ka hana o nā enzymes, etc.

ʻO ka moʻolelo e pili ana i nā momona momona polyunsaturated hiki ke lōʻihi. Eia nō naʻe, ʻo ke kumuhana o kā mākou kamaʻilio i kēia lā ʻo ka omega-6 pololei ia.

Nā pōmaikaʻi Omega-6

Loaʻa i ka Omega-6 ka waikawa linolenic. Me ia - nā poʻe ʻē aʻe: arachidonic, gamma-linolenic (GLA), etc. ʻAʻohe mea kūpono e papa inoa iā lākou, ʻoiai ʻaʻole ka biology molekiola ke kumuhana o ke kūkā.

Pono ka Omega-6 i ke kino:

hoʻoulu i ka hana o ka lolo;
hoʻonui i ka hemo ʻana o nā mea ʻinoʻino;
pili maikaʻi i ke kūlana o nā kui, ka ʻili, ka lauoho a me nā iwi;
hāpai i ka palekana;
hoʻoulu i nā kaʻina hana metabolic;
kōkua i ke kaua i ke koʻikoʻi a me ke kaumaha.

Ka helu o kēlā me kēia lā

ʻO kēlā me kēia meaola he pākahi. No laila, pono i kēlā me kēia mea e pono no omega-6. Hoʻolaha nā Nutristists i ka awelika o ka lawe ʻana i nā waikawa momona polyunsaturated i ka laulā o 4,5-8 g.

Hiki ke loli ka pono no ka omega-6 e pili ana i nā kūlana o waho.

nā mahina anuanu. Pono i ke kino ka hoʻonui i ka nui o ka ikehu no kāna hoʻomehana ponoʻī ʻana;
hoʻonui i nā maʻi maʻi (keu hoʻi me nā hoʻi hou o nā maʻi gastrointestinal);
ka lawa ʻole o retinol (vit. A) a me nā mea hoʻoheheʻe ʻia me ka momona;
hāpai keiki.

Me ka hoʻomaka o ke kau mahana, hoʻemi ka pono. He aha hou aʻe, ʻo ka poʻe me ke kaomi haʻahaʻa e pono ai i nā lā haʻahaʻa o ka omega-6s. ʻAʻole pono mākou e poina e pili ana i ke kaulike o nā mea i loko o ke kino. ʻAʻole hema iki ka hemahema ma mua o ka nui.

Ka nele o ka momona a me ka supersaturation

I ka ʻimi ʻana i ke olakino, ʻaʻole pono e poina kekahi i ke kaulike o nā meaola. Hoʻoweliweli ka hemahema Omega-6 me nā hopena aʻe:

nā maʻi o nā ami;
hoʻonāwaliwali o ka pale (ʻo ka hopena he maʻi ia o etiology viral);
nā hana hormonal;
ka mānoanoa o ke koko (ʻo ka hopena he maʻi maʻi maʻi, ka hopena o ka hahau ʻana, a me nā mea ʻē aʻe).

Kōkua ka Omega-6 i ke kākoʻo ʻana i ka nani maoli a me ke olakino. E hana i kēia, ua lawa ia e hoʻopau i ka nui kūpono o nā waikawa momona. Hoʻopiha ka hemahema me ka ʻelemakule ʻōpio.

ʻO ka nui o ka EFA i loko o ke kino e hoʻoweliweli nei i ka mumū o nā mea i loko. ʻO kahi laʻana, ʻike ʻia nā hihia o ka hoʻomohala oncology i ka lāʻau. ʻO ke kaumaha loa kahi hōʻailona paʻa o keu. Inā ʻoe hopohopo e pili ana i kēia mau ʻōuli, pono ʻoe e nānā wikiwiki i kāu papaʻai.

Nā Kumuwaiwai o Omega-6

ʻO ka Omega-6 polyunsaturated fatty acid kekahi o ia mau mea i hana ʻole ʻia e ke kino o ke kanaka a pono e hoʻolako ʻia me ka meaʻai.

Ka papa inoa o nā meaʻai waiwai EFA:

Nā hua, nā hua flax, a pēlā aku. Loaʻa i nā hua wōnati i kahi mahele moʻohelu o EFA (ma kahi o 11,430 mg / 30 g). Hahai ʻia lākou e nā flaxseeds: 1818 mg / 30 g. ʻOi aku ke kiʻekiʻe o kēia mau huahana i nā kalori a paʻakikī e ʻānai, no laila ʻaʻole hiki ke hōʻino ʻia
ʻO nā aila mea kanu. ʻO ka mua ma ka TOP he kulina (7724 mg / 1 punetēpu). A laila - sesame (5576 mg / 1 punetēpō), ma hope - linseed (1715 mg / 1 punetēpu). Eia nō naʻe, ke hoʻopau ʻana i nā aila, pono i kekahi e hoʻomanaʻo ʻaʻole hiki iā lākou ke pani i nā mea kanu holoʻokoʻa. Hoʻopiha ka hope i ka fiber dietary a me nā mea pono ʻē aʻe. He ʻōlelo aʻoaʻo e koho i nā aila kaomi anuanu. Hoʻohana ʻia lākou no ka ʻaʻahu ʻana i nā meaʻai mākaukau.
ʻO Chickpeas (peas mau hipa) a me nā ʻoka. ʻO ka ʻike awelika o ka EFA i kēia mau huahana ma kahi o 2500 mg / 100 g.
Pulp Avocado. ʻO kēia mau huaʻai wela nā mea hoʻopaʻa moʻolelo maoli o ka ʻike omega-6 i waena o nā hua a me nā hua (1689 mg / 100g).
Rye, buckwheat (950 mg / 100 g).
He iʻa. Loaʻa iā Trout he 380 mg o ka omega-6 ma 100 g, salemona - 172 mg / 100 g.
Nā Raspberry (250 mg / 100 g).
ʻO ka cauliflower a me ke kāpena keʻokeʻo (29 mg a me 138 mg, ma ke ʻano). Eia kekahi, ʻo ia ka cauliflower e hōʻike ana i ka hui like ʻole o omega-6 a me omega-3.
Pulp pauka (33 mg / 100 g).
ʻO greens Lettuce (lau dandelion, spinach, lettuce, a pēlā aku.) Hoʻohālikelike ʻia i nā kernel kernel, nui loa nā EFA. Eia naʻe, ʻo ke kaulike kū hoʻokahi o nā mea waiwai nui ʻaʻole e kōkua wale i ka mālama ʻana i ke olakino, akā e lilo ana ka paona. ʻO nā greens edible nā meaʻai calorie maikaʻi ʻole. Ke ʻeli nei iā lākou, hoʻolilo ke kino i ka ikehu ma mua o ka loaʻa.

E kaulike a me ke kaulike hou!

ʻO ka lakio kūpono o ka omega-3 i ka omega-6 ʻo 1: 1. Loaʻa ka hopena ʻē aʻe i kēia mau EFA i ke kino. Ma ka hana ʻana i nā helu kaulike, "kaulike" kekahi i kekahi.

I ka hoʻomaʻamaʻa, he mea ʻokoʻa ia. Ma ke ʻano he rula, hiki ke loaʻa kahi lakio 1: 4 wale nō. ʻO ka nui o nā EFA e hele mai ana ma waho ʻo omega-6. Hiki ke like ka like o ka like me 1:30! ʻO ka hopena kūpono ʻole kahi kaulike me nā hopena maikaʻi ʻole āpau.

ʻO ka hopena ʻo omega-3s. ʻOkoʻa, kahi mea kaulike o EFAs Omega-3-6-9. ʻO ka mālama kūpono i nā ʻōkuhi e kōkua i ka hoʻopau ʻana i nā pilikia e kū nei. A no ka hoʻihoʻi hou ʻana i ke olakino, hoʻonui i ka ikaika a me ke ahonui, kahi mea nui ia no nā mea haʻuki.

Nā mea hoʻohui

ʻAʻole loaʻa nā mea hoʻohui me ka omega-6 wale nō. Akā aʻoaʻo pinepine nā kaukaʻai a me nā kauka i ka hoʻohana ʻana i kahi paʻakikī o ʻekolu mau momona momona: omega 3, 6 a me 9. E noʻonoʻo mākou iā lākou i ka papa ma lalo.

ʻO ka inoa o ka waihona dietary	Nā hana (mg)	Pepa hoʻokuʻu (capsule)	Kālā, hamo.)	Pahu paʻi kiʻi
Omega 3-6-9 I kēia manawa Nā Mea ʻai	1000	250	1980
Super Omega 3-6-9 I kēia manawa Nā Mea ʻai	1200	180	1990
ʻO Omega 3-6-9 Pūnaewele Natrol	1200	90	990