Omega-3-6-9 Fatty Acids: Cikakken Bayani

Wadatacce

• Menene acid mai-omega-3?
• Menene acid mai-omega-6?
• Shin Omega-6 na iya zama mai amfani?
• Menene acid mai-omega-9?
• Waɗanne abinci ne suka ƙunshi waɗannan ƙwayoyin?
• Abincin mai dauke da mai mai omega-3
• Abincin mai dauke da mai mai omega-6
• Abincin da ke cikin mai mai omega-9
• Shin yakamata ku ɗauki ƙarin omega-3-6-9?
• Yadda za a zabi ƙarin omega 3-6-9
• Layin kasa

Omega-3, omega-6, da omega-9 mai kitse duk sunada mahimmancin mai.

Dukansu suna da fa'idodin kiwon lafiya, amma yana da mahimmanci don samun daidaito a tsakanin su. Rashin daidaituwa a cikin abincinku na iya taimakawa ga yawan cututtukan da ke ci gaba.

Ga jagora ga omega-3, -6 da -9 mai mai, hade da:

• menene su
• me yasa kuke bukatar su
• inda zaka samu su

Menene acid mai-omega-3?

Omega-3 fatty acid sune polyunsaturated fats, wani nau'in kitse da jikinka ba zai iya yi ba.

Kalmar "polyunsaturated" tana nufin tsarin sunadarin su, kamar yadda "poly" na nufin da yawa kuma "ba a koshi ba" na nufin shaidu biyu. Tare suna nufin cewa acid mai mai omega-3 yana da alaƙa ninki biyu.

"Omega-3" na nufin matsayin mahaɗin ƙarshe na ƙarshe a cikin tsarin sunadarai, wanda yake atom ne guda uku daga "omega," ko kuma ƙarshen jelar sarkar ƙwayoyin.

Tun da jikin mutum ba zai iya samar da omega-3s ba, ana kiran waɗannan ƙwayoyin a matsayin "ƙwayoyi masu mahimmanci," ma'ana dole ne ku samo su daga abincinku.

Heartungiyar Zuciya ta Amurka (AHA) ta ba da shawarar cin aƙalla kashi biyu na kifin a kowane mako, musamman mai kifi, wanda yake da wadataccen mai mai omega-3 (1).

Akwai nau'ikan kitse na Omega-3 da yawa, wanda ya banbanta dangane da yanayin sinadarin su da girman su. Anan akwai mafi yawan mutane guda uku:

• Eicosapentaenoic acid (EPA): Wannan babban aikin 20-carbon fatty acid shine samar da sinadarai da ake kira eicosanoids, wanda ke taimakawa rage kumburi. EPA na iya taimakawa rage alamun alamun ɓacin rai (,).
• Docosahexaenoic acid (DHA): DHA mai yawan 22-carbon fatty acid, DHA yakai kusan 8% na nauyin kwakwalwa kuma yana ba da gudummawa ga ci gaban kwakwalwa da aiki ().
• Alpha-linolenic acid (ALA): Wannan 18-carbon fatty acid za a iya canza shi zuwa EPA da DHA, kodayake aikin ba shi da inganci sosai. ALA ya bayyana don amfanin zuciya, tsarin rigakafi, da tsarin juyayi ().

Omega-3 mai mahimmanci bangare ne na membran membobin jikin mutum. Hakanan suna da wasu mahimman ayyuka, gami da:

• Inganta lafiyar zuciya. Omega-3 fatty acid na iya taimakawa wajen sarrafa cholesterol, triglyceride, da matakan hawan jini (,,,, 10,).
• Tallafawa lafiyar kwakwalwa. Omega-3 kari na iya taimakawa wajen sarrafawa ko hana ɓacin rai, cutar Parkinson, da psychosis a cikin waɗanda ke cikin haɗari. Koyaya, ana buƙatar ƙarin bincike (,,).
• Rage nauyi da girman kugu. Omega-3 fats na iya taimaka wa mutane su sarrafa nauyinsu da ƙwanƙwaran kugu amma ana buƙatar ƙarin karatu (,).
• Rage kitsen hanta. Binciken farko ya nuna cewa cinye omega-3s na iya taimakawa rage adadin mai a cikin hanta (,, 19).
• Tallafa ci gaban kwakwalwar jarirai. Omega-3s suna tallafawa ci gaban kwakwalwa a cikin tayi (,).
• Fada kumburi. Omega-3 fats na iya taimakawa wajen sarrafa kumburi wanda ke faruwa tare da wasu cututtuka na kullum (,).

Intakearancin amfani da kayan mai mai omega-3 idan aka kwatanta da omega-6s na iya taimakawa ga kumburi da cututtuka na yau da kullun, irin su cututtukan zuciya na rheumatoid, ciwon sukari, atherosclerosis, da ciwon zuciya (,).

Omega-3 fats sune mahimman ƙwayoyi waɗanda dole ne ku samu daga abincinku. Suna da mahimman fa'idodi ga zuciyar ku, kwakwalwa, da kumburi.

Menene acid mai-omega-6?

Kamar omega-3s, omega-6 fatty acid sune polyunsaturated fatty acid. Koyaya, haɗin haɗin na ƙarshe shine carbons shida daga ƙarshen omega na ƙwayar fatty acid.

Omega-6 fatty acid suma suna da mahimmanci, saboda haka kuna buƙatar samesu daga abincinku.

Suna ba da ƙarfi sosai. Mafi yawan kitse omega-6 shine linoleic acid, wanda jiki zai iya canza shi zuwa mai mai omega-6 kamar arachidonic acid (AA) ().

Kamar EPA, AA yana samar da eicosanoids. Koyaya, eicosanoids da AA ke samarwa sunada ƙwayoyin cuta (,).

Pro-inflammatory eicosanoids na taka muhimmiyar rawa a cikin tsarin garkuwar jiki. Koyaya, idan jiki ya samar da yawa, zasu iya ƙara haɗarin kumburi da cututtukan kumburi ().

Matsayi mai kyau na omega-6 zuwa omega-3 fatty acid ya bayyana tsakanin 1-to-1 da 4-to-1 (,), amma karatu yana nuna cewa mutanen da ke bin tsarin abincin Yammacin Turai na iya cinye rabo tsakanin 15 -to-1 kuma kusan 17-to-1 (32).

Shin Omega-6 na iya zama mai amfani?

Wasu ƙwayoyin mai na omega-6 sun nuna fa'idodi wajen magance alamun rashin lafiya.

Gamma-linolenic acid (GLA) shine mai mai omega-6 wanda aka samo shi a cikin wasu mai, kamar:

• maraice man shafawa
• man borage

Lokacin cinyewa, yawancin shi ana canza shi zuwa wani mai mai ƙima wanda ake kira dihomo-gamma-linolenic acid (DGLA).

Bincike ya nuna cewa GLA da DGLA na iya samun fa'idodin kiwon lafiya. Misali, GLA na iya taimakawa rage alamun bayyanar cututtukan yanayi. Koyaya, ana buƙatar ƙarin bincike ().

Mawallafin binciken daya kammala cewa shan kari na wani nau'ikan omega-6 - conjugated linoleic acid (CLA) - na iya taimakawa rage kitse a cikin mutane ().

Omega-6 mai mahimmanci kitse ne wanda ke ba da ƙarfi ga jiki. Koyaya, ya kamata mutane su ci omega-3s fiye da omega-6s.

Menene acid mai-omega-9?

Omega-9 acid mai mai ƙamshi ɗaya ne, ma'ana suna da riɓi biyu ne kawai.

Tana cikin carbi guda tara daga ƙarshen omega na ƙwayar fatty acid.

Oleic acid shine mafi yawan omega-9 fatty acid da kuma mafi yawan sanannen mai a cikin abinci ().

Omega-9 acid mai ƙarancin ƙarfi ba “mai mahimmanci” ba ne, saboda jiki na iya samar da su.

Koyaya, yawan cin abinci mai wadataccen mai na omega-9 a maimakon nau'ikan kitse na iya samun fa'idodin lafiya.

Nazarin 2015 ya gano cewa ciyar da abincin beraye mai yawa a cikin mai mai ƙaiƙayi ya inganta ƙwarewar insulin da rage ƙonewa (36).

Wannan binciken ya gano cewa mutanen da suka ci abinci mai ƙoshin mai mai ƙarancin ciki ba su da ƙarancin kumburi kuma mafi ingancin insulin ya fi waɗanda suke cin abinci mai yawan kitse mai ƙim.

Omega-9 fats sune ƙwayoyi marasa mahimmanci waɗanda jiki zai iya samarwa. Sauya kitsen mai mai da omega-9 na iya amfani da lafiyar ku.

Waɗanne abinci ne suka ƙunshi waɗannan ƙwayoyin?

Kuna iya samun omega-3, -6, da -9 mai ƙanshi a cikin abincinku, amma kuna buƙatar daidaitattun kowannensu. Abincin Yammacin Turai ya ƙunshi ƙwayoyin omega-6 fiye da buƙata kuma bai isa ƙwayoyin omega-3 ba.

Ga jerin abincin da ke cike da omega-3, -6, da -9 mai mai.

Abincin mai dauke da mai mai omega-3

Kifin mai shine mafi kyawun tushen omega-3s EPA da DHA. Sauran hanyoyin ruwan sun hada da man algal. ALA yafi zuwa daga kwayoyi da iri.

Babu matakan hukuma don cin abincin omega-3 na yau da kullun, amma ƙungiyoyi daban-daban suna ba da jagororin. Yawancin masana sun ba da shawarar cin abinci na milligrams 250-300 kowace rana ().

A cewar Hukumar Abinci da Abinci ta Cibiyar Magunguna ta Amurka, isasshen shan ALA omega-3s a kowace rana shine gram 1.6 ga manya maza da kuma gram 1.1 na mata manya 'yan shekara 19 zuwa sama ().

Anan akwai adadi da nau'ikan Omega-3s a cikin sau ɗaya daga cikin abinci mai zuwa:

• kifi: 4.0 gram EPA da DHA
• mackerel: 3.0 gram EPA da DHA
• sardines: 2.2 gram EPA da DHA
• anchovies: 1.0 gram EPA da DHA
• chia tsaba Gram 4.9 ALA
• goro: Gram 2.5 ALA
• flaxseeds: Gram 2.3 ALA

Abincin mai dauke da mai mai omega-6

Akwai manyan matakan mai na omega-6 a cikin mai da kayan lambu mai ladabi da abinci da aka dafa a cikin mai na kayan lambu.

Kwayoyi da iri suma suna dauke da adadi mai yawa na omega-6.

A cewar Hukumar Abinci da Abinci ta Cibiyar Magunguna ta Amurka, yawan cin omega-6s a kowace rana gram 17 ne na maza da kuma gram 12 na mata masu shekaru 19-50 (39).

Anan akwai adadin Omega-6s a cikin gram 100 (oces 3.5) na waɗannan abinci masu zuwa:

• waken soya 50 grams
• masara man: 49 gram
• mayonnaise: 39 gram
• goro: 37 grams
• sunflower tsaba: 34 gram
• almond: 12 gram
• cashew kwayoyi: 8 gram

Abincin da ke cikin mai mai omega-9

Omega-9 fats gama gari ne a cikin:

• kayan lambu da mai
• kwayoyi
• tsaba

Babu wadatattun shawarwarin shan magani don omega-9s tunda basu da mahimmanci.

Anan akwai adadin omega-9s a cikin gram 100 na abinci masu zuwa:

• man zaitun: 83 gram
• cashew goro mai: 73 gram
• man almond: 70 gram
• man avocado: 60 gram
• man gyada 47 gram
• almond: 30 gram
• cashews: 24 gram
• goro: 9 gram

Mafi kyawun tushen omega-3s shine kifi mai laushi, yayin da omega-6s da omega-9s suna nan cikin man tsirrai, kwayoyi, da tsaba.

Shin yakamata ku ɗauki ƙarin omega-3-6-9?

Haɗa abubuwan haɗin omega-3-6-9 yawanci suna samar da kowane ɗayan waɗannan ƙwayoyin mai a daidai gwargwado, kamar 2-to-1-to-1 don omega-3: 6: 9.

Irin wannan mai na iya taimakawa wajen kara yawan shan mai na omega-3 da kuma bunkasa ma'aunin kitsen mai domin ragin omega-6 da omega-3 bai kai 4-to-1 ba.

Koyaya, yawancin mutane sun riga sun sami isashshen omega-6 daga abincin su, kuma jiki yana samar da omega-9. Saboda wannan dalili, yawancin mutane basa buƙatar haɓaka tare da waɗannan ƙwayoyin.

Madadin haka, zai fi kyau a maida hankali kan samun kyakkyawan ma'aunin omega-3, -6, da -9 mai mai daga abincinku.

Hanyoyin yin hakan sun hada da cin akalla kifi mai mai biyu a kowane mako da amfani da man zaitun wajen girki da kuma sanya kayan salatin.

Kari akan haka, yi kokarin rage cin omega-6 ta hanyar takaita shan wasu kayan mai na kayan lambu da soyayyen abinci wadanda aka dafa su cikin ingantaccen mai na kayan lambu.

Mutanen da ba sa samun isassun Omega-3 daga abincinsu na iya cin gajiyar ƙarin omega-3 maimakon haɗakar omega-3-6-9.

Abubuwan haɗin omega-3-6-9 da aka haɗu suna samar da mafi kyawun haɓakar mai. Koyaya, wataƙila basu samar da ƙarin fa'idodi idan aka kwatanta da ƙarin omega-3.

Yadda za a zabi ƙarin omega 3-6-9

Yawa kamar sauran mai, polyunsaturated fatty acid ana samun sauƙin saka idan an fallasa shi da zafi da haske.

Sabili da haka, lokacin siyan ƙarin omega-3-6-9, zaɓi ɗaya mai matsi mai sanyi. Wannan yana nufin an cire mai tare da iyakantaccen zafi, yana rage yin abu mai guba wanda zai iya lalata kwayoyin halittar mai.

Don tabbatar kana shan wani kari wanda ba shi da iska, zabi daya wanda ya kunshi antioxidant kamar su bitamin E.

Allyari, zaɓi zaɓi tare da mafi girman abun cikin omega-3 - mafi dacewa fiye da gram 0.3 a kowane aiki.

Bugu da ƙari, tun da EPA da DHA suna da fa'idodin kiwon lafiya fiye da ALA, zaɓi zaɓi wanda ke amfani da man kifi ko man algal, maimakon mai flaxseed.

Zaɓi ƙarin omega-3 maimakon haɗakar ƙarin omega-3-6-9. Idan kuna siyan ƙarin haɗin haɗi, zaɓi ɗaya tare da babban EPA da DHA.

Layin kasa

Haɗa abubuwan haɗin omega-3-6-9 mashahuri ne, amma gabaɗaya basa samar da ƙarin fa'ida akan shan omega-3 shi kaɗai.

Omega-6s suna da mahimmanci a wasu adadi, amma suna nan cikin yawancin abinci. Mutanen da ke bin tsarin Yammacin Turai na iya riga sun ci da yawa.

Bugu da ƙari, jiki na iya samar da ƙwayoyin omega-9, kuma a sauƙaƙe ana samun su a cikin abincin. Don haka ba kwa buƙatar ɗaukar su a cikin ƙarin tsari.

Sabili da haka, kodayake abubuwan haɗin haɗe suna dauke da mafi kyawun omega 3-6-9, ɗaukar omega-3s kawai zai iya samar muku da fa'idodin kiwon lafiya.