Abantu abaningi baqala ukukhipha imikhiqizo yabo yokudla okuqukethe amafutha. Izondlo kanye nodokotela bathi ukudla okukhona ama-fatty acids ama-Omega-6 kufanele kube khona ekudleni, kodwa kuphela ngokulinganayo. Uma ufuna ukuqeda isisindo esiningi, imikhiqizo enjalo kufanele ibe kwimenyu. Ngaphezu kwalokho, inani le-Omega-3 kufanele liphindwe kasikhombisa kune-Omega-6.
Kungani i-Omega-6 fatty acids?
Ngaphandle kwalezi zinto, amangqamuzana omuntu akakwazi ukuba khona, adlulisele ulwazi, njll. Baphinde bahlanganyele ngokuqondile ezinkambisweni zokusebenzisa umzimba futhi banikeze umzimba ngamandla adingekayo.
Izakhiwo eziwusizo ze-Omega-6:
- Unamandla okunciphisa i-cholesterol egazini.
- Kunciphisa ukuthuthukiswa kwezinqubo ezivuthayo.
- Isiza ukuthuthukisa isimo sezipikili, isikhumba nezinwele.
- Iqinisa ukuzivikela.
- Ucwaningo lwamuva luye lwabonisa ukuthi ama-fatty acids anethonya elihle ekusetshenzisweni kwemithi.
- Ikhuthaza ukwakhiwa kwemisipha eyomile.
Uphi i-Omega-6 fatty acids?
Ukuze uthole umzimba lezi zinto, faka ekudleni kwakho ukudla okunjalo:
- Amafutha omquba: umnqumo, i-peanut ephuma koroyi, sesame noma i-walnut.
- Imayonnaise, kodwa ngaphandle kwe-cholesterol kanye ne-margarine e-hydrogened.
- Inyama yezinkukhu: i-turkey nenkukhu.
- Imikhiqizo yobisi: ubisi, i-cottage shizi, i-yogurt, njll.
- Amantongomane: ama-almond nama-walnuts.
- Ama-soya kanye nezinhlamvu ze-sunflower.
Futhi, ungafaka ama-acids ama-fatty amaphilisi amaningi, athengiswa cishe kunoma iyiphi ikhemisi. Kulokhu, uma usebenzisa izidakamizwa ezinjalo ungasusa isisindo esiningi.
Imiphi imikhiqizo equkethe i-Omega-6 fatty acids, esiyifunde, manje kuyakusiza ukuthola ukuthi ungayisebenzisa kanjani. Njengoba ubona, ngokuyinhloko, lezi zinto zi-oyile kanye ne-imayonnaise, ngakho-ke kudingeka zisetshenziswe ngokulinganisa futhi ungangezi ngobuningi kwisidlo ngasinye. Njengoba ukusetshenziswa kwe-Omega-6 kungabangela izinkinga ezinkulu zempilo: ukwehla kokuzivikela , ukucindezela okwandisiwe, ukuthuthukiswa kwezinqubo ezihlukahlukene zokuvuvukala, njll. Ngakho-ke, umkhuba wansuku zonke wezinto ezifanele akufanele ube ngaphezu kuka-10% wezinga lekhalori yansuku zonke. Inani lixhomeke ezintweni eziningi, kepha ngokulinganisa okuphakathi kuka-5 kuya ku-8 g. Kubaluleke kakhulu ukuthi imithombo yamanoni e-omega-6 ayizinga eliphezulu, isibonelo, amafutha kufanele abe ukushisa kokuqala okucindezelekile noma okungenani kungabi khona.