John Myers
I-Linoleic acid ingenye ye-omega-6 fatty acids okufanele siyidle nsuku zonke. Kodwa kungani kunjalo futhi yini okufanele icatshangelwe?
Iyini i-linoleic acid futhi isebenza kanjani?
Amafutha awanalo idumela elihle kakhulu ekudleni, kodwa abalulekile emzimbeni. Iningi labantu lizwile igama elithi “Omega 3” futhi belihlobanisa nezakhiwo ezinhle. Eqinisweni, amafutha e-polyunsaturated fatty acids enza umnikelo ekugcineni impilo yethu futhi i-German Society for Nutrition (DGE) incoma ukuthi kuqinisekiswe ukutholakala okwanele kwezindlela zokupheka ze-omega-3. Umzimba awukwazi ukukhiqiza i-linoleic acid njenge-omega-6 fatty acid, ngakho-ke kufanele ibe yingxenye yokudla. Inani elifanele lidlala indima ebalulekile emphumeleni we-linoleic acid. Ngokwe-DGE, isilinganiso se-omega-6 kuya ku-omega-3 fatty acids kufanele sibe ngu-5:1.
Ukudla okune-linoleic acid: kuphi okuningi?
Ukuze i-linoleic acid ibe nempilo, kungcono ukungadli ngaphezu kwamaphesenti angu-2.5 wemali yansuku zonke yamandla ngendlela yale asidi enamafutha, ngokusho kwesiphakamiso sokuthatha i-DGE. Itholakala kakhulu emafutheni emifino njengamafutha e-soya, amafutha kabhekilanga, namafutha ommbila, kumantongomane nasemasosejini anamafutha noma inyama enamafutha. I-Conjugated linoleic acid, ehluke kancane kumakhemikhali, itholakala obisini nemikhiqizo yobisi, ibhotela, nenyama yenkomo. Ihlinzekwa ngezithako zokudla futhi kuthiwa isiza ekunciphiseni isisindo. Lo mphumela awuzange ufakazelwe ngokwesayensi futhi i-DGE yeluleka ngokuthatha izithasiselo ezinjalo.
Kulula kodwa kusebenza kahle: sebenzisa amafutha emifino ahlukene
Kungcono ukuthi ungafaki izinto zibe nzima kakhulu futhi uqale ukuhlukanisa ukudla okunamafutha amaningi ngokusekelwe kokuqukethwe kwakho kwe-linoleic acid kanye nesilinganiso esifanele se-fatty acid. Labo abadla ukudla okulinganiselayo nokuhlukahlukene ngokuvamile basohlangothini oluphephile. Uma usebenzisa amafutha ahlukahlukene ekhwalithi ephezulu emvelaphi yemifino ukupheka nokudla inyama namasoseji ngokulinganisela, ngokuvamile uthola i-linoleic acid eyanele. Isibonelo, yenza ukugqoka kwesaladi ngamafutha e-rapeseed noma amafutha omnqumo, engeza amafutha amancane e-linseed esitsheni se-quark noma i-muesli futhi usebenzise amafutha e-sunflower noma ommbila ukuze uthose - indlela ewusizo umuntu angayisebenzisa ngaphandle kokutadisha amatafula okudla.
Imaphi amafutha okupheka anempilo ikakhulukazi?
Amafutha adliwayo awahlukani kuphela ekunambithekeni kwawo kanye nesisekelo semifino enziwa ngaso. Ziphinde zihluke ekubunjweni kwazo kwamafutha e-saturated kanye ne-mono- kanye ne-polyunsaturated fatty acids.
Amafutha okupheka abhekwa njengempilo uma enengxenye ephezulu ye-monounsaturated fatty acids futhi ngesikhathi esifanayo anesilinganiso esingcono kakhulu se-polyunsaturated fatty acids. Ama-monounsaturated fatty acids afana ne-oleic acid athonya amazinga e-lipid yegazi, phakathi kwezinye izinto. Isibonelo, bangehlisa amazinga e-cholesterol ye-LDL eyinkinga empilweni.
Amafutha adliwayo anenani eliphezulu lama-monounsaturated fatty acids:
- Amafutha omnqumo (amaphesenti angama-75)
- Amafutha e-rapeseed (amaphesenti angama-60)
- Amafutha e-Hemp (amaphesenti angama-40 - funda kabanzi mayelana nemiphumela yamafutha e-hemp)
- Amafutha embewu yethanga (amaphesenti angama-29)
- Amafutha ommbila (27%)
Ngaphezu kwalokho, amafutha adliwayo kufanele anikeze ama-acids anele e-polyunsaturated. Lokhu kufaka phakathi, isibonelo, i-omega-3 fatty acids. Bangakwazi ukwehlisa amazinga e-cholesterol ephelele futhi basize ukuthuthukisa izakhiwo zokugeleza kwegazi. Iqembu lesibili lama-unsaturated fatty acids yi-omega-6 fatty acids. Banezimfanelo ezinhle nezimbi. Nakuba bengakwazi ukwehlisa amazinga e-cholesterol e-LDL engalungile, bangakwazi futhi ukwehlisa i-cholesterol ye-HDL enempilo.
Izinhlobo ezinempilo ikakhulukazi zamafutha okupheka zibonakala ngesilinganiso esihle sama-omega-3 nama-omega-6 fatty acids. Isilinganiso sicishe sibe ngu-1:5 noma ngaphansi. Uwoyela we-flaxseed ugqama phakathi kwamafutha okupheka ngoba uhlinzeka nge-omega-3 fatty acids eningi kakhulu kune-omega-6 fatty acids.
Amafutha anempilo adliwayo anesilinganiso esivumayo se-fatty acid:
- Amafutha ancibilikisiwe
- uwoyela odlwenguliwe
- uwoyela we-walnut
- Amafutha e-Olive
- I-Oil Hemp
- Amafutha kabhontshisi
- Amafutha egciwane likakolweni
Okokugcina, ngokombono wezempilo, amafutha adliwayo endabuko (acindezelwe ngokubanda) anconyelwa ukucwengwa (ashisa kakhulu). Amafutha omnqumo acindezelwe ngokubanda, isibonelo, abhekwa njengempilo ngoba awanawo nje kuphela iphethini ye-acid enamafutha kodwa futhi aqukethe inani elikhulu ngokukhethekile lamavithamini nezinto zezitshalo zesibili ngenxa yokucindezela okubandayo. Uma wenza amafutha ngokwakho, amakhambi nezinongo kunikeza ezinye izinto ezibalulekile ezibalulekile. Kodwa-ke, amafutha omdabu awafanelekile ukulungiswa kwezitsha ezishisayo kakhulu. Isha emazingeni okushisa aphansi kakhulu. Imbewu ye-rapese ecindezelwe ebandayo namafutha omnqumo ingasetshenziselwa ukuthosa okuthambile. Amafutha okupheka acwengekile kuphela anephuzu eliphezulu lentuthu afaneleka ukushiswa. Funda lapha ukuthi yiziphi ngempela.
Futhi, thola ngamafutha embewu emnyama futhi usebenzise imbewu ye-hemp enempilo njengomthombo owengeziwe wamafutha.
