Duk abin da kuke Bukatar Ku sani Game da Omega-3s da Omega-6s

Wadatacce

• Na farko, Sake Sake Sauri akan Omega-3s
• Ee, Kuna Bukatar Omega-6s, Too
• Rashin daidaituwa na Omega
• Daidaita Omegas
• Bita don

Ee, eh, kun ji cewa omega-3s yana da kyau a gare ku kusan sau dubu a yanzu-amma kun san cewa akwai wani nau'in omega wanda yake da mahimmanci ga lafiyar ku? Wataƙila ba haka ba ne.

Sau da yawa ba a kula da shi (amma tabbas a cikiyawa na abincin da kuke ci), omega-6s kuma suna da babban tasiri a jikin ku. Ga abin da kuke buƙatar sani game da waɗannan omegas na sneaky da yadda za ku tabbatar da abincin ku ya ƙunshi adadin da ya dace. (Kafin farawa, gano yawan kitse da yakamata ku ci kowace rana.)

Na farko, Sake Sake Sauri akan Omega-3s

Idan ya zo ga omegas, omega-3s suna samun ɗaukaka-kuma suyi taka muhimmiyar rawa a lafiyar mu.

Biyu omega-3s da wataƙila kun ji: EPA da DHA, duka biyun ana samun su a cikin kifin mai, kamar kifi, tuna, da sardines. Wataƙila ba za ku ji komai game da shi ba (saboda jikin mu ba zai iya amfani da shi yadda yakamata): ALA, wanda ake samu a cikin kayan shuka, kamar tsaba na flax, tsaba na chia, da walnuts. (Duba manyan hanyoyin cin ganyayyaki na omega-3 fatty acid.)

Brittany Michels, MS, RD, LDN, likitan abinci don The Vitamin Shoppe da Only Me keɓaɓɓun kari. "Tun da yawancin cututtuka sun samo asali daga kumburin da ba a sarrafa ba, omega-3s na iya rage haɗarin bunkasa wasu yanayi."

A cewar Michels, an nuna omega-3s don tallafawa lafiyarmu ta hanyoyi da yawa, gami da:

• lafiyar kwakwalwa
• lafiyar kwakwalwa
• lafiyar zuciya (ciki har da cholesterol)
• lafiyar ido
• autoimmune cuta management

Koyaya, omega-3s ba ƙarshen-duka bane, zama-duka!

Ee, Kuna Bukatar Omega-6s, Too

Kodayake omega-6s suna samun mummunan rap (za mu yi bayani cikin daƙiƙa), su ma suna ba da gudummawa ga lafiyarmu.

Michels yayi bayanin cewa "Omega-6s an san su da kaddarorin kumburin kumburin su." "Duk da yake wannan na iya zama kamar mummunan abu, ayyuka da yawa na jiki-gami da kariya daga rashin lafiya da rauni-suna buƙatar martani na mai kumburi."

Omega-6s kuma suna taimaka muku ci gaba da lafiyar sukari na jini da cholesterol kuma suna tallafawa ikon jinin mu don yin ɗoki, a cewar Makarantar Kiwon Lafiya ta Harvard. (Mai dangantaka: Duk Hanyoyin Halitta don Kula da Ciwon Jini)

Za ku sami waɗannan kitse a cikin soya, masara, goro, tsaba, samfuran dabbobi, da mai da aka yi daga kayan lambu da iri.

Ƙasa: "Cin ƙarin omega-6s fiye da yadda kuke buƙata na iya ba da gudummawa ga haɓakar kumburi a jiki," in ji Appel. (Wannan na iya tsananta alamun cutar a cikin mutanen da ke da yanayin kumburi, kamar amosanin gabbai.) A gaskiya, babban adadin omega-6 a cikin membranes na sel na iya haɗawa da haɗarin haɗarin cututtukan zuciya, in ji ta.

Rashin daidaituwa na Omega

A cikin cikakkiyar duniya, za ku ci rabo na 4: 1 omega-6s zuwa omega-3s-ko ƙasa da haka, ya bayyana mai cin abinci Jenna Appel, MS, RD, L.D.N. (Domin jikinka ba zai iya samar da omega-3s bako omega-6s da kansa, dole ne ku sami abin da kuke buƙata daga abinci.)

Ga babbar matsalar kitse: Sabodababba yawan iri da aka sarrafa da mai da kayan lambu a daidaitaccen abincin Amurkawa (suna cikin kyawawan duk abincin da aka sarrafa a cikin wasan), yawancin mutane suna cinye hanya, hanyar omega-6s da yawa. (Tun da yawancin mutane ba sa cin abincin teku da yawa, ko dai, su ma sun kasa cin omega-3s.)

Kamar, sau uku zuwa biyar da yawa omega-6s. Matsakaicin mutum yana cin tsakanin rabo 12: 1 da 25: 1 na omega-6s zuwa omega-3s, in ji Michels.

Michelle ya ce, "Hoton abin gani." "Kuna da omega-3s masu kumburi a gefe guda da omega-6s masu kumburi. Ga mutane da yawa, ana binne gefen omega-6 a cikin datti. Yana iya haifar da mummunan halin ku)

Daidaita Omegas

Don dawo da abincin omega a cikin madaidaicin madaidaiciya, dole ne ku rage wasu abinci -kuma ku ɗora nauyi akan wasu.

Da farko, bincika alamun abinci a hankali don sarrafa iri da mai na kayan lambu (kamar waken soya da man sunflower) sannan a yanke yawan abincin da aka sarrafa gwargwadon iyawa, in ji Appel.

Bayan haka, canza kowane mai da kuke amfani da shi a gida don mai mai ƙarancin omega-6, kamar man zaitun. (Wani dalili: Man zaitun na iya taimakawa rage haɗarin kamuwa da cutar sankarar mama.)

Daga can, ƙara yawan amfani da omega-3s ta hanyar cin abinci sau uku na abincin teku mai ƙarancin mercury (tuna, kifin mai!) A kowane mako, yana ba da shawarar Michels. Hakanan zaka iya ƙara kari na omega-3 na yau da kullun zuwa aikin yau da kullun; kawai tabbatar da siyan daga wani sanannen alama wanda ke da gwaji na ɓangare na uku don ƙarin inganci.

Bita don