Kwere m, naanị ihe a ga-ezere 100% bụ abụba trans. Mana maka acid fatty unsaturated, ka anyị leba anya na ha wee tụlee ha n'ụzọ zuru ezu.
A na-ekewa fatty acids na-adịghị mma n'ime:
- polyunsaturated (Omega-3-6), nke anyị na-enweta site n'èzí
- monounsaturated (Omega-9-7), nke ahụ anyị nwere ike ịmepụta n'onwe ya.
Yabụ, ugbu a ihe niile dị n'usoro!
Omega-3
Ozugbo n'ime ahụ anyị, Omega-3 fatty acids na-abanye n'ime cell ma rụọ ọrụ ya.
Gịnị si n'ọrụ dị otú ahụ pụta? Molecules nke Omega-3 acid na-abawanye ngbanwe nke membranes cell, na-ewusi mgbidi nke arịa ọbara ike ma mee ka ha gbanwee. Omega-3 acid na-ebelata ọbara mmadụ na anụmanụ, yana ihe ọṅụṅụ nke osisi. Ya mere, ahụ na-etinye ha nke ọma. Acid ndị a na-enyere obi anyị aka ịkụ ụda nke ọma, ọbara na-ekesa n'egbughị oge, anya ịhụ ụzọ, na ụbụrụ ime mkpebi na imeghachi omume n'ihe na-eme.
Dị ka ụkpụrụ mba ụwa si dị, ndị okenye kwesịrị iri gram 1.6 Omega-3 kwa ụbọchị, ụmụ nwanyị toro eto - 1.1 g nke Omega-3 kwa ụbọchị (dị ime - 1.4 g, lactating - 1.3 g).
Isi mmalite nke Omega-3
Na ebe a, were ya na e nwere ọnụ ọgụgụ buru ibu nke ihe ọkụkụ: mkpụrụ flax, mmanụ ihe oriri (linseed, rapeseed, soybean, ọka, oliv, sesame, mmanụ germ), mkpụrụ (walnuts, pine nuts, almọnd, pistachios, pecans, pecans). cashews, macadamia ), ugu na ugu osisi, soybeans na mmiri ara ehi soy, tofu, ube oyibo, akwụkwọ nri, broccoli, kọlịflawa, Brussels pulite, herbs (dill, pasili, purslane, cilantro).
Omega-6
A na-emepụta acid fatty acid nke otu a iji mee ka usoro metabolic dị n'ahụ.
N'ihi omega-6 ogige, a na-edobe iguzosi ike n'ezi ihe nke membranes cell, nrụpụta ọrụ nke njikọ nke ihe ndị dị ka hormone na-abawanye, ohere nke nchekasị uche na-ebelata, na ọnọdụ ọrụ nke dermis na-akawanye mma.
Dị ka ụkpụrụ mba ụwa si dị, ndị okenye kwesịrị iri gram 6,4 Omega-6 kwa ụbọchị, ụmụ nwanyị toro eto - 4.4 g nke Omega-6 kwa ụbọchị (dị ime - 5.6 g, lactating - 5.2 g).
Isi mmalite nke Omega-6
Ndepụta ha dịkwa oke ibu: mmanụ nri (mmanụ ọka, mmanụ safflower, mmanụ sesame, mmanụ ahụekere na mmanụ soybean), mkpụrụ (pine, Brazil, walnuts, ahụekere, pistachios), mkpụrụ (linseed, sunflower, ugu, poppy, black chia), ube oyibo, osikapa agba aja aja.
Ọ dị ezigbo mkpa ịghọta na enwere mmekọrịta siri ike n'etiti Omega-3 na Omega-6 na mmetụta dị mma na ahụ ga-enweta naanị mgbe a na-eri abụba ndị a n'ụzọ ziri ezi.
Oke kachasị ahụike nke Omega-3 na Omega-6 bụ 1: 1, ya bụ kwa ụbọchị, ọ kacha mma iri otu ego ha abụọ. Oke 1:4 (ya bụ omega-6 ugboro isii karịa omega-4) bụkwa ihe nkịtị. Ndị na-eri nri anụmanụ na-eri ihe dị ka 3:1, nke, dị ka ị pụrụ iche n'echiche, abụghị usoro dị mma. |
Omega-9
Ee, ee, otu Omega-9 ndị ahụ bụ akụkụ nke nhazi nke cell ọ bụla n'ime ahụ mmadụ.
Na-enweghị abụba Omega-9, arụ ọrụ zuru oke nke mgbochi, ọrịa obi, endocrine, ụjọ na sistem nri agaghị ekwe omume.
Dị ka ụkpụrụ mba ụwa si dị, iji nwee ahụ ike, ma ndị nwoke ma ndị inyom kwesịrị iri Omega-9 n'ime 13-20% nke mkpokọta caloric kwa ụbọchị (nke a, n'aka nke ya, dabere n'ọtụtụ ihe: okike, afọ, afọ). ibu, ọrụ kwa ụbọchị na wdg).
Isi mmalite nke Omega-9
Ị nwere ike nweta Omega-9 site na mmanụ (rapeseed, sunflower, olive), almọnd na ube oyibo.
Ya mere, nyocha zuru ezu nke Omega fatty acids ndị a ma ama ugbu a weere ọnọdụ.
Kedu ihe anyị na-enweta n'ihi ya?
Ee, n'ezie, anyị chọrọ omega-fatty acids maka arụ ọrụ nkịtị nke ahụ, uto nke ntutu na mbọ, ịdị mma siri ike na nri dị mma.
Isi ihe - echefula na a ghaghị inwe nguzozi n'ihe niile.
Anyị na-atụ anya na akụkọ a ga-abụ onye inyeaka gị iji nweta ya.