Fatty acid
1K 0 05/02/2019 (kho dua zaum kawg: 07/02/2019)
Ntau npaum li cas tau hais txog kev poob phaus! Qee lub sij hawm nws yog txawm hais tias poob ceeb thawj yog qhov tsis yooj yim sua yam tsis muaj rog. Ua rau tsis ntseeg, puas yog? Txawm li cas los xij, qhov no yog qhov tseeb. Muaj ntau yam sib txawv. Piv txwv, omega-6 fatty acids.
Fatty acids uas yog rau?
Rog yog qhov tseem ceeb ua haujlwm ntawm cov metabolism hauv lub cev. Nov yog cov roj uas yuav tsum nkag mus hauv tib neeg lub cev nrog rau cov protein thiab carbohydrates. Raws nraim. Thiab nws tsis muaj dab tsi ua nrog qhov tsis zoo rau "sab" tshaj tawm ntawm lub duav ntawm lub ris ntev.
Cov rog pom hauv cov khoom noj suav nrog cov roj fatty acids thiab glycerin. Qhov tom kawg yog hom cawv. Nws tsis zoo li lub suab ethanol li ib txwm, nws tsis muaj yam ntxwv thiab tsis hnov tsw. Lawv tsuas yog sib thooj yog qhov muaj "-OH" hauv cov qauv tshuaj.
Raws li kev faib tawm, cov rog tuaj yeem yog:
- Txaus. Lawv yog cov nyuaj rau lub cev zom, yog li ntawd lawv xyaum tsis yog cais kom tawg. Hauv lwm lo lus, mus nkag sab hauv, lawv dhau los ua "vaj tse". Qhov tsis zoo tshaj plaws, cov roj khov ua lub plaques thiab txhaws cov hlab ntshav, ua rau ntau cov kabmob muaj kabmob.
- Unsaturated (EFA). Tsis ruaj khov molecular tebchaw yog yooj yim zom thiab degraded. Lawv yog mono- thiab polyunsaturated. Cov pab pawg thib ob suav nrog omega-3 (ino-linolenic acid, ALA) thiab omega-6 (linolenic acid).
Khaws cov tshuaj omega-3 thiab omega-6
Polyunsaturated fatty acids yog qhov tsis txaus ntseeg. Lawv muaj ntau yam kev cuam tshuam ntawm tib neeg lub cev.
Ntawm no yog qhov lawv tuaj yeem:
- tshem tawm cov roj "tsis zoo", nce feem pua ntawm "zoo". Laws cov plaques uas twb muaj lawm Txhim kho txoj haujlwm ua haujlwm ntawm lub cev kev tsim lub siab thiab ntshav;
- muaj cov txiaj ntsig zoo ua rau daim siab, ua yeeb yam xws li hepatoprotectors;
- txhawb nqa cov hlab ntsha hauv nruab nrab;
- tiv thaiv tus kab mob;
- nce qib ntawm kev tiv thaiv;
- normalize kev ua haujlwm ntawm cov qog endocrine, txhawb kev tsim khoom ntawm cov enzymes, thiab lwm yam.
Zaj dab neeg txog polyunsaturated fatty acids tuaj yeem ntev. Txawm li cas los xij, cov ncauj lus ntawm peb qhov kev sib tham hnub no yog qhov tseeb omega-6.
© Baranivska - stock.adobe.com
Kev pab Omega-6
Omega-6 muaj linolenic acid. Ua ke nrog nws - lwm tus: arachidonic, gamma-linolenic (GLA), thiab lwm yam. Nws ua rau tsis muaj kev nkag siab zoo los sau lawv, vim tias cov khoom siv molecular biology tsis yog qhov kev sib tham.
Omega-6 yog qhov tseem ceeb rau lub cev:
- qhib kev ua haujlwm ntawm lub hlwb;
- ua kom nrawm tshem tawm cov khoom tsis zoo;
- favorably cuam tshuam qhov mob ntawm cov ntsia hlau, tawv nqaij, plaub hau thiab pob txha;
- tsa kev tiv thaiv;
- ua kom muaj cov txheej txheem metabolic;
- pab hauv kev sib ntaus tawm tsam kev ntxhov siab thiab kev ntxhov siab.
Tus nqi niaj hnub
Tej yam tsiaj muaj tus kheej. Yog li, qhov xav tau rau omega-6 nws txawv rau txhua tus. Cov khoom noj khoom haus tshaj tawm cov hnub nyoog nruab nrab ntawm kev noj haus polyunsaturated fatty acids nyob rau hauv thaj tsam ntawm 4.5-8 g.
Qhov xav tau rau omega-6 tuaj yeem sib txawv raws li cov xwm txheej sab nraud:
- txias lub hlis. Lub cev xav tau ntau zog ntxiv rau nws tus kheej cua sov;
- exacerbation ntawm cov kab mob mus ntev (tshwj xeeb nrog mob huam ntawm tus mob plab zom mov);
- tsis muaj peev xwm ntawm retinol (vit. A) thiab lwm yam roj-soluble ntsiab;
- cev xeeb tub.
Nrog rau qhov pib ntawm lub caij sov, qhov kev xav tau tsawg dua. Dab tsi ntxiv, cov neeg muaj ntshav siab qis qis txhua hnub yuav tsum tau txhaj tshuaj omega-6s. Peb yuav tsum tsis txhob hnov qab txog kev sib npaug ntawm cov tshuaj hauv lub cev. Ib qho tsis muaj peev xwm yog tsis muaj tsawg tshaj li kev ua mob ntau dhau.
Fatty acid tsis txaus thiab ua tiav
Hauv kev nrhiav kev noj qab haus huv, ib qho yuav tsum tsis txhob hnov qab txog qhov sib npaug ntawm cov as-ham. Omega-6 qhov tsis txaus ntshai hem nrog cov kev rau txim hauv qab no:
- kab mob ntawm cov pob qij txha;
- txoj kev tiv thaiv kab mob tsis muaj zog (qhov tshwm sim yog ib qho kab mob ntawm kis viral etiology);
- kev cuam tshuam ntawm qhov tshuaj hormonal;
- tuab ntawm cov ntshav (qhov tshwm sim yog kab mob plawv, muaj kev pheej hmoo ntawm mob hlab ntsha tawg, thiab lwm yam).
Omega-6 pab txhawb lub ntuj thiab kev noj qab haus huv. Ua li no, nws txaus los haus cov khoom noj muaj roj zoo. Qhov tsis muaj peev xwm ua tsis tau zoo nrog cov laus ua ntej.
Ib qho dhau heev ntawm EFA hauv lub cev hawv yuav ua mob rau cov nruab nrog cev. Piv txwv li, cov mob ntawm oncology kev paub yog tshuaj. Kev ntxhov siab yog qhov qhia tau tseeb tias dhau mus. Yog tias koj txhawj xeeb txog cov tsos mob no, koj yuav tsum tau soj ntsuam koj cov zaub mov kom nrawm nrawm.
© 632imagine - stock.adobe.com
Qhov chaw ntawm Omega-6
Omega-6 polyunsaturated fatty acid yog ib yam ntawm cov khoom uas tsis ua los ntawm tib neeg lub cev thiab yuav tsum tau noj nrog zaub mov.
Daim ntawv teev cov zaub mov muaj EFA:
- Neeg rau, flax noob, thiab lwm yam. Walnut kernels muaj cov koob tshuaj ntawm EFAs (txog 11,430 mg / 30 g). Lawv tom qab los ntawm flaxseeds: 1818 mg / 30 g. Cov khoom lag luam no muaj calorie ntau ntau thiab nyuaj rau kev zom, yog li lawv tsis tuaj yeem ua phem.
- Zaub roj. Thawj qhov hauv qhov TOP yog pob kws (7724 mg / 1 tablespoon). Tom qab ntawd - noob hnav (5576 mg / 1 tablespoon), tom qab - linseed (1715 mg / 1 tablespoon). Txawm li cas los xij, thaum noj cov roj, ib qho yuav tsum nco ntsoov tias lawv tsis tuaj yeem hloov tag nrho cov khoom siv ntoo. Lub tom kawg yog qhov puv ntawm kev noj haus fiber ntau thiab lwm yam muaj txiaj ntsig. Nws raug nquahu kom xaiv rau cov roj txias-nias. Lawv siv rau kev hnav khaub ncaws ua noj.
- Chickpeas (yaj cov taum mog) thiab oats. Cov ntsiab lus nruab nrab ntawm EFA hauv cov khoom no yog kwv yees li 2500 mg / 100 g.
- Avocado pulp. Cov txiv hmab txiv ntoo tauj yog qhov tseeb sau cia ntawm omega-6 cov ntsiab lus ntawm cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo (1689 mg / 100g).
- Rye, buckwheat (950 mg / 100 g).
- Ib tug ntses. Trout muaj 380 mg ntawm omega-6 ib 100 g, ntses liab - 172 mg / 100 g.
- Raspberries (250 mg / 100 g).
- Cauliflower thiab zaub qhwv dawb (29 mg thiab 138 mg, feem). Ntxiv mus, nws yog lub zaub paj ntsuab uas qhia qhov sib txawv ua ke ntawm omega-6 thiab omega-3.
- Taub dag pulp (33 mg / 100 g).
- Zaub xas lav zaub ntsuab (nplooj dandelion, zaub ntsuab, zaub xas lav, thiab lwm yam) Muab piv rau cov noob txiv ntoo hauv qab, muaj qee qhov EFA tsawg. Txawm li cas los xij, qhov sib txawv ntawm cov ntsiab lus tseem ceeb tshaj plaws yuav tsis tsuas yog pab tswj kev noj qab haus huv, tab sis tseem poob phaus. Cov zaub ntsuab yog cov khoom noj tsis muaj calorie. Kev zom rau lawv, lub cev siv ntau lub zog ntau dua li nws tau txais.
© lblinova - stock.adobe.com
Sib npaug thiab tshuav dua!
Qhov zoo tshaj plaws piv ntawm omega-3 rau omega-6 yog 1: 1. Cov EFAs no muaj cov yam tsis zoo ntawm lub cev. Los ntawm kev ua cov nyiaj sib npaug, lawv "sib npaug" txhua tus.
Hauv kev xyaum, nws yog qhov txawv me ntsis. Raws li txoj cai, tsuas yog 1: 4 piv thiaj ua tiav. Feem ntau ntawm EFAs los ntawm sab nraud yog omega-6. Nws tshwm sim uas qhov kev faib ua feem zoo li 1:30! Qhov tshwm sim uas tsis tuaj yeem yog qhov tsis txaus ntseeg nrog txhua yam tshwm sim tsis zoo.
Kev daws yog omega-3s. Xwb, muaj kev sib txuam ntau ntawm EFAs Omega-3-6-9. Kev ua raws li cov lus qhia yuav pab tshem tawm cov teeb meem uas twb muaj lawm. Thiab kuj tseem yuav tsim kho kom rov qab muaj kev noj qab haus huv, ntxiv dag zog thiab kev ua siab ntev, uas yog qhov tshwj xeeb tshaj yog kev ncaws pob.
Tshuaj Ntxiv
Cov tshuaj ntxiv nrog tsuas yog omega-6 tsis muaj. Tab sis cov khoom noj khoom haus thiab cov kws kho mob feem ntau qhia siv cov txheej txheem ntawm peb cov roj fatty acids: omega 3, 6 thiab 9. Peb yuav xav txog lawv hauv kab hauv qab
| Lub npe ntawm cov khoom noj muaj zog | Ntau Npaum (mg) | Daim ntawv tso tawm (tsiav tshuaj) | Nqi, tshiav.) | Cov yees duab |
| Omega 3-6-9 Tam Sim No Cov Khoom Noj | 1000 | 250 | 1980 | |
| Super Omega 3-6-9 Tam Sim No Cov Khoom Noj | 1200 | 180 | 1990 | |
| Omega 3-6-9 Txoj Haujlwm Natrol | 1200 | 90 | 990 |
