John Myers
I-Linoleic acid yenye ye-omega-6 fatty acids ekufuneka siyitye yonke imihla. Kodwa kutheni kunjalo kwaye kufuneka kuqwalaselwe ntoni?
Yintoni i-linoleic acid kwaye isebenza njani?
Amafutha akanalo igama elihle kakhulu kwisondlo, kodwa ayimfuneko kumzimba. Uninzi lwabantu luye lweva igama elithi "Omega 3" kwaye linxulumanisa neempawu ezintle. Enyanisweni, i-polyunsaturated fatty acids yenza igalelo ekugcineni impilo yethu kwaye i-German Society for Nutrition (DGE) incoma ukuba kuqinisekiswe ukunikezelwa okwaneleyo kwe-omega-3 zokupheka. Umzimba awukwazi ukuvelisa i-linoleic acid njenge-omega-6 fatty acid, ngoko kufuneka ibe yinxalenye yokutya. Ubungakanani obufanelekileyo budlala indima ecacileyo kwisiphumo se-linoleic acid. Ngokutsho kwe-DGE, umlinganiselo we-omega-6 ukuya kwi-omega-3 fatty acids kufuneka ube ngu-5: 1.
Ukutya okune-linoleic acid: iphi into eninzi kuyo?
Ukuze i-linoleic acid ibe nempilo, kungcono ukuba ungadli ngaphezu kwe-2.5 yepesenti yexabiso lemihla ngemihla yamandla ngendlela yale asidi enamafutha, ngokutsho kwe-DGE yokuthatha ingcebiso. Ifumaneka kakhulu kwioli yemifuno efana ne-oyile yesoya, i-oyile kajongilanga, kunye ne-oyile yombona, kwiindongomane kunye neesoseji ezinamafutha okanye inyama enamafutha. I-Conjugated linoleic acid, eyahluke kancinane kwimichiza, ifumaneka kubisi kunye neemveliso zobisi, ibhotolo kunye nenyama yenkomo. Inikezelwa kwizongezo zokutya kwaye kuthiwa inceda ekulahlekeni kwesisindo. Esi siphumo asikangqinwa ngokwenzululwazi kwaye i-DGE icebisa ngokuchasene nokuthatha izongezo ezinjalo.
Elula kodwa esebenzayo: sebenzisa i-oyile yemifuno eyahlukeneyo
Kungcono ukuba ungagqithisi izinto kwaye uqale ukwahlula ukutya okunamafutha aphezulu ngokusekelwe kumxholo wabo we-linoleic acid kunye ne-fatty acid ratio echanekileyo. Abo batya ukutya okunokulinganisela kunye nokwahlukeneyo badla ngokuba kwicala elikhuselekileyo. Ukuba usebenzisa ii-oyile ezikumgangatho ophezulu wemvelaphi yemifuno ekuphekeni nasekutyeni inyama kunye neesoseji ngokumodareyitha, uhlala ufumana i-linoleic acid eyaneleyo. Ngokomzekelo, yenza isaladi yokugqoka ngeoli ye-rapeseed okanye ioli yeoli, yongeza ioli encinci ye-linseed kwisitya se-quark okanye i-muesli kwaye usebenzise i-sunflower okanye i-corn oil for frying - indlela esebenzayo ukuba nabani na unokuphumeza ngaphandle kokufunda iitafile zokutya.
Zeziphi iioli zokupheka ezisempilweni ngakumbi?
Ioyile ezidliwayo azifani nje kuphela kwincasa yazo kunye nesiseko semifuno ezenziwe ngazo. Zikwahluke ekubunjweni kwazo kwe-saturated kunye ne-mono- kunye ne-polyunsaturated fatty acids.
Iioli zokupheka zibhekwa njengezempilo ukuba zinenani eliphezulu le-monounsaturated fatty acids kwaye kwangaxeshanye banomlinganiselo ongcono kakhulu we-polyunsaturated fatty acids. I-Monounsaturated fatty acids ezifana ne-oleic acid ichaphazela amanqanaba e-lipid yegazi, phakathi kwezinye izinto. Ngokomzekelo, banokuthoba amanqanaba e-cholesterol ye-LDL eyingxaki empilweni.
Ioyile ezityiwayo ezinomlinganiselo ophezulu we-monounsaturated fatty acids:
- Ioli yomnquma (75 ekhulwini)
- Ioli yerapeseed (60 pesenti)
- Ioli yeHemp (ipesenti ezingama-40 - funda ngakumbi malunga nefuthe leoli ye-hemp)
- Ioli yembewu yethanga (ipesenti ezingama-29)
- Ioli yombona (27 pesenti)
Ukongeza, ioyile ezityiwayo kufuneka zibonelele ngokwaneleyo nge-polyunsaturated fatty acids. Ezi ziquka, umzekelo, i-omega-3 fatty acids. Banokunciphisa amanqanaba e-cholesterol epheleleyo kwaye bancede ukuphucula iimpawu zokuhamba kwegazi. Iqela lesibini le-unsaturated fatty acids yi-omega-6 fatty acids. Baneempawu ezintle nezimbi. Ngelixa banokuthoba amanqanaba e-cholesterol engalunganga ye-LDL, banokuthoba i-cholesterol ye-HDL esempilweni.
Ngokukodwa iintlobo eziphilileyo zeoli yokupheka zibonakaliswa ngumlinganiselo ofanelekileyo we-omega-3 kunye ne-omega-6 fatty acids. Umlinganiselo ujikeleze 1:5 okanye ngaphantsi. Ioyile yeFlaxseed ibalasele phakathi kweeoyile zokupheka kuba ibonelela nge-omega-3 fatty acids ngakumbi kune-omega-6 fatty acids.
Ioyile ezityiwayo ezisempilweni ezinomlinganiselo ofanelekileyo weasidi enamafutha:
- Ioyile engagalelwanga
- ioyile yodlwengulo
- oyile Anut
- I-oyile ye-olivu
- Hemp Oil
- Ioyile yesoya
- Ingqolowa yeoyile yegciwane
Ekugqibeleni, ukusuka kumbono wezempilo, iioli ezidliwayo zomthonyama (ezibandayo) zikhethwa ukucokisa (ezishushu kakhulu). Ioli yomnquma ebandayo, umzekelo, ithathwa njengenempilo kuba ayinayo ipateni ye-asidi elinganayo kuphela kodwa iqulethe inani elikhulu leevithamini kunye nezinto zezityalo zesibini ngenxa yoxinzelelo olubandayo. Ukuba wenza ioli ngokwakho, izityalo kunye neziqholo zibonelela ngezinye izinto ezibalulekileyo ezibalulekileyo. Nangona kunjalo, ioli yendalo ayifanelekanga ukulungiselela izitya ezishushu kakhulu. Itshisa kumaqondo aphantsi kakhulu. Imbewu yerapese ecinezelweyo kunye neoyile yomnquma ingasetyenziselwa ukuqhotsa ngobunono. Iioyile zokupheka ezisulungekileyo kuphela ezinendawo ephezulu yomsi zifanelekile ukutshisa. Funda apha ukuba zeziphi kanye kanye.
Kwakhona, fumana malunga neoyile yembewu emnyama kwaye usebenzise imbewu ye-hemp enempilo njengomthombo owongezelelweyo wamafutha.
