Mega Omega 3-6-9. Li ja eng hona hobane’ng?

Nkholoe, ntho e le 'ngoe feela e lokelang ho qojoa 100% ke mafura a trans. Empa ha e le li-unsaturated mafura acid, a re ke re lule ho tsona 'me re li hlahlobe ka botlalo. 

Li-unsaturated mafura acid li arotsoe ka lihlopha tse latelang: 

- polyunsaturated (Omega-3-6), eo re e fumanang ka ntle

- monounsaturated (Omega-9-7), eo 'mele ea rona e khonang ho iketsetsa eona ka boeona. 

Kahoo, joale tsohle li lokile! 

Omega-3 

Hang ha e se e le 'meleng ea rona, Omega-3 fatty acids e kenngoa ka seleng ebe e e kenya tšebetsong. 

Phello ea mosebetsi o joalo ke efe? Limolek'hule tsa Omega-3 acids li eketsa elasticity ea lisele tsa lisele, li matlafatsa marako a methapo ea mali le ho etsa hore a tenyetsehe. Omega-3 acids e fokotsa mali a batho le liphoofolo, hammoho le lero la limela. Ka hona, li kenngoa hantle ke 'mele. Li-acid tsena li nolofalletsa lipelo tsa rōna ho otla ka morethetho o nepahetseng, mali a potolohe ntle ho tieho, mahlo a bone le boko ho etsa liqeto le ho arabela ho se etsahalang.

Ho ea ka litekanyetso tsa machaba, ho phela hantle, banna ba baholo ba lokela ho ja ligrama tse 1.6 tsa Omega-3 ka letsatsi, basali ba baholo - 1.1 g ea Omega-3 ka letsatsi (bakhachane - 1.4 g, lactating - 1.3 g).

Mehloli ea Omega-3

'Me mona, nahana, ho na le palo e kholo ea mehloli ea limela: peo ea folaxe, oli ea meroho (linseed, rapeseed, soya, poone, mohloaare, sesame, oli ea koro ea koro), linate (walnuts, linate tsa phaene, lialmonde, pistachios, pecans, cashews, macadamia ), peo ea mokopu le mokopu, linaoa tsa soya le lebese la soya, tofu, avocado, spinach, broccoli, cauliflower, limela tsa Brussels, litlama (dill, parsley, purslane, cilantro).

Omega-6

Mafura a mafura a sehlopha sena a etselitsoe ho tsitsisa lits'ebetso tsa metabolic 'meleng.

Ka lebaka la metsoako ea omega-6, botšepehi ba li-membrane tsa lisele bo bolokiloe, katleho ea motsoako oa lintho tse kang li-hormone ea eketseha, monyetla oa khatello ea kelello le maikutlo a fokotseha, 'me boemo ba ts'ebetso ea dermis boa ntlafala.

Ho ea ka litekanyetso tsa machaba, ho phela hantle, banna ba baholo ba lokela ho ja ligrama tse 6,4 tsa Omega-6 ka letsatsi, basali ba baholo - 4.4 g ea Omega-6 ka letsatsi (bakhachane - 5.6 g, lactating - 5.2 g).

Mehloli ea Omega-6

Lethathamo la bona le boima haholo: oli ea limela (oli ea poone, oli ea safflower, oli ea sesame, oli ea peanut le oli ea soya), linate (phaene, Brazil, walnuts, makotomane, pistachios), peo (linseed, soneblomo, mokopu, poppy, black chia ), avocado, raese e sootho e sootho.

Ke habohlokoa haholo ho utloisisa hore ho na le kamano e matla pakeng tsa Omega-3 le Omega-6 le phello e ntle 'meleng e tla finyelloa feela ha mafura ana a mafura a sebelisoa ka tekanyo e nepahetseng. 

Omega-9

E, e, tsona Omega-9 tseo e leng karolo ea sebopeho sa sele e 'ngoe le e 'ngoe 'meleng oa motho.

Ntle le mafura a Omega-9, ts'ebetso e felletseng ea 'mele ea ho itšireletsa mafung, pelo le methapo, endocrine, methapo ea kutlo le tšilo ea lijo ha e khonehe.

Ho ea ka litekanyetso tsa machaba, e le hore ba phele hantle, banna le basali ba hloka ho ja Omega-9 ka har'a 13-20% ea kakaretso ea letsatsi le letsatsi ea lik'halori (sena, le sona, se itšetlehile ka lintlha tse ngata: tekano, lilemo, boima, ts'ebetso ea letsatsi le letsatsi joalo-joalo).

Mehloli ea Omega-9

O ka fumana Omega-9 ho tsoa ho oli (peo ea rapese, soneblomo, mohloaare), lialmonde le avocado.

Kahoo ho ile ha etsoa tlhahlobo e qaqileng ea li-Omega fatty acids tse joalo tse tsebahalang hona joale.

Re fumana eng ka lebaka leo?

E, ha e le hantle, re hloka omega-fatty acids bakeng sa ts'ebetso e tloaelehileng ea 'mele, ho hōla ha moriri le lipekere, ho phela hantle ka matla le phepo e nepahetseng.

Ntho e ka sehloohong - u se ke ua lebala hore ho tlameha ho ba le ho leka-lekana nthong e 'ngoe le e' ngoe.

Re tšepa hore sehlooho sena e tla ba mothusi oa hao ho e finyella.