Sonke sifisa, sibe nempilo enhle futhi sihle, sizizwe siqiniseka futhi sijabule. Ukuze wenze lokhu, kubalulekile ukuqapha ukudla, qaphela ukuthi umzimba uthola zonke izakhi ezidingekayo. Esinye sezici ezibaluleke kakhulu zokudla okunempilo yi- omega-6 fatty acids.
Ukuntuleka kwe-fatty acids kwehlisa ukuvikelwa komzimba, ukuze ugcwalise kuwo, kubalulekile ukwazi ukuthi yini ukudla okuqukethe i-omega-6. Ngokuyinhloko zihlanganisa amafutha yemifino, ikakhulukazi amafutha wezithelo zamabhodlela kanye namagilebhisi, ku-100 g okuyi-omega-6 equkethe ama-66 no-70 amagremu, ngokulandelana. Okulandelayo hamba ummbila nekotini, amafutha omununu. Ngomkhawulo omkhulu ovela kubo - isinaphi, i-linseed namafutha aphuziwe. I-index ephezulu ye-omega-6 inezinhlanzi zezinhlanzi namafutha asolwandle.
Ngaphezu kwamafutha, kunezinye imikhiqizo ene-omega-6, equkethe inani elikhulu le-asidi. Phakathi kwemikhiqizo enjalo yi-walnuts, imbewu yamathambo nesame.
Izinzuzo nokulimala kwe-omega-6
Imiphumela ezuzisayo ye-omega-6 ihlanganisa:
- ukwandisa umsebenzi wobuchopho;
- ukuqinisa imisebenzi yokuvikelwa nokuzivikela;
- ukwehlisa i-cholesterol;
- ukusheshisa ukususwa kwezinto ezinobuthi ezivela emzimbeni;
- ukuqinisa nokubuyiselwa kwezicubu zethambo kanye nesistimu yenhliziyo;
ukupheka kwezinqubo zokuvuvukala; - ukuvimbela izinguquko ezihlobene neminyaka kanye nezifo ezihlobene ( isifo sikashukela , i-arthritis, i-multiple sclerosis, ukuphazamiseka kwengqondo);
- umphumela wokucindezeleka;
- ngcono isimo sezipikili nezinwele.
Yiqiniso, kunomthetho "kuphela ngokulinganisela" - umphumela omuhle ungatholakala ngekhwalithi, hhayi ubuningi. Lokhu kusho ukuthi akufanele uhlasele imikhiqizo equkethe i-omega-6, kodwa lemikhiqizo kumele ibe nekhwalithi ephezulu. Futhi ukusetshenziswa ngokweqile kungabhekana nemiphumela: umfutho wegazi ophakeme, igciwane lesandulela ngculaza, izifo ezivuthayo nezikhukhulayo.