Abantu abaninzi baye baqala ukungabandakanyi kwiimveliso zabo zokutya eziqukethe amafutha. Izondlo kunye noogqirha bathi ukutya apho kukho i-Omega-6 fatty acids kufuneka ibe khona ekudleni, kodwa kuphela kwizinto ezinengqiqo. Ukuba ufuna ukulahla ubunzima obukhulu, iimveliso ezinjalo kufuneka zibe kwimenyu. Ukongeza, inani le-Omega-3 kufuneka libe ngamaxesha amane ngaphantsi kwe-Omega-6.
Kutheni i-Omega-6 fatty acids?
Ngaphandle kwezi zinto, iiseli zesintu azikwazi ukuba khona, udlulisele ulwazi, njl Zithatha inxaxheba ngokuthe ngqo kwiinkqubo zokuxilonga kunye nokubonelela umzimba ngamandla anamandla.
Iipropati ezisetyenziswayo ze-Omega-6:
- Ngaba unako ukunciphisa i-cholesterol egazini.
- Iyancipha ukuphuhliswa kweenkqubo ezivuthayo.
- Unceda ukuphucula imeko yezipikili, isikhumba kunye neenwele.
- Uqinisa ukhuseleko.
- Uphando olutsha luye lwabonisa ukuba ama-acety acids anefuthe elihle kwi-metabolism.
- Ukukhuthaza ukuxhotyiswa kobunzima bomzimba obomileyo.
Uphi i-Omega-6 fatty acids?
Ukufumana umzimba ezi zinto, zibandakanya ukutya kwakho okunjalo:
- Amafutha afuno: Umnquma, i-peanut yengqolowa, i-sesame okanye i-walnut.
- I-mayonnaise, kodwa ngaphandle kwe-cholesterol kunye ne-margarine ene-hydrogen.
- Inyama yenkukhu: i-turkey kunye nenkukhu.
- Imveliso yobisi: ubisi, i-cottage cheese, yogurt, njl.
- Amantongomane: ii-almond kunye nama-walnuts.
- IiSoybe kunye nembewu yelanga.
Kwakhona, ungongeza ukongeza i-acids fatty tablets, ezithengiswa phantse nayiphi na ikhemisi. Kule meko, xa usebenzisa izidakamizwa ungakunqumla ubunzima obunzima.
Ziziphi iimveliso eziqulethe i-Omega-6 fatty acids, esiyifundileyo, ngoku kuyafaneleka ukuba sibone indlela yokuyisebenzisa ngayo. Njengoko uyakubona, ngokuyisiseko, ezi zinto zise-oyile kunye ne-mayonnaise, ngoko kufuneka zisetyenziswe ngokulinganayo kwaye ungongezi ngobuninzi kwisitya ngasinye. Ekubeni ukusetyenziswa kwe-Omega-6 kungabangela iingxaki zempilo ezinzulu: ukuncipha kwe- immunity , ukunyuswa kwengcinezelo, ukuphuhliswa kweentlobo ezahlukeneyo zeenkqubo zokuvuvukala, njl. Ngoko ke, umgangatho wemihla ngemihla kufuneka ungabi ngaphezu kwe-10% yezinga lekhalori lemihla ngemihla. Isixa sincike kwiimeko ezininzi, kodwa kumgama ophakathi ukusuka kwi-5 ukuya ku-8 g. Kubaluleke kakhulu ukuba imithombo yamanqatha e-omega-6 aphezulu, umzekelo, ioli kufuneka ibe yinkqantosi yokuqala ebandayo okanye ingancinci.