2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Omega-6 fatty acids zwm rau cov pab pawg ntawm polyunsaturated fatty acids. Nws tsis tuaj yeem tsim los ntawm tib neeg lub cev, yog li nws yuav tsum tau txais nrog zaub mov.
Omega-6 fatty acids uas yog pab cov ntshav txhaws.
Thaum noj txaus thiab nyob rau hauv txoj kev sib npaug, lawv pab txhawb kev ntshav. Lawv pab txhawm rau ua kom cov leeg kev ywj pheej, tswj ntshav qab zib cov ntshav, tswj lub plawv dhia, pab tswj kev ua kom lub cev muaj hnub nyoog thiab menopause, txo kev ntxhov siab thiab muab lub zog.
Omega-6 fatty acid tsis muaj peev xwm ua rau muaj mob txaus ntshai.
Qhov niaj hnub xav tau ntawm omega-6 fatty acids uas yog nyob ntawm lub hnub nyoog thiab poj niam txiv neej. raws li nram no:
0-6 lub hlis: 4.4 grams
7-12 lub hlis: 4.6 grams
1-3 xyoos: 7 grams
4-8 xyoos ntawm lub hnub nyoog: 10 grams
Cov ntxhais 9-13 xyoos: 10 grams
Cov Tub Hluas 9-13: 12 grams
Cov ntxhais hnub nyoog 14-18 xyoo: 11 grams
Cov tub hluas hnub nyoog 14-18 xyoo: 16 grams
19-50 xyoos tus txiv neej: 17 grams
19-50 xyoo poj niam: 12 grams
+ 51 xyoos tus txiv neej: 14 grams
+ 51 xyoo poj niam: 11 grams
Cov pojniam cev xeeb tub thiab pub mis: 13 grams
Ntau cov cog thiab tsiaj cov khoom noj muaj omega-6 fatty acidsCov. Qhov tseem ceeb tshaj plaws ntawm lawv yog:
1. Zaub roj - qhov zoo tshaj plaws ntawm cov khoom noj muaj txiaj ntsig. Cov roj ntau ntawm omega-6 muaj nyob hauv saffron, paj noob hlis, pob kws thiab roj taum pauv.
- 14 gram (1 tablespoon) ntawm saffron roj muaj 10,447 milligrams ntawm omega-6;
- 1 tablespoon ntawm sunflower roj muaj 9198 milligrams;
- 1 tablespoon ntawm pob kws roj muaj 7452 milligrams;
- 1 tablespoon ntawm cov roj taum muaj 7059 milligrams.
2. Mayonnaise - lub ntuj, organic qhov zoo heev ntawm omega-6. 14 grams (1 tablespoon) ntawm mayonnaise muaj 5481 milligrams ntawm omega-6 fatty acid;
3. Cov txiv ntoo - hazelnuts, walnuts, almonds, txiv ntoo thuv, Brazil txiv ntoo, txiv laum huab xeeb muaj ntau omega-6.
- 28 gram ntawm cov noob txiv Brazilian muaj omega-6 fatty acid txog 6.7 grams;
- 28 gram ntawm walnuts muaj 10.7 grams;
- 28 grams ntawm cedar ceev muaj 7 grams;
- 28 grams ntawm almonds muaj 3.8 grams;
- 28 gram ntawm cov txiv laum huab xeeb muaj 4.1 gram ntawm omega-6 fatty acids.
4. Cov noob muaj peev xwm - noob paj noob hlis, noob taub dag thiab noob hnav muaj siab nyob hauv omega-6.
- 100 gram ntawm paj noob hlis muaj 34,1 grams ntawm omega-6 fatty acids;
- 28 gram ntawm cov noob taub dag muaj 5,7 grams;
- 28 grams ntawm noob hnav noob - 7 grams.
5. Nqaij qaib - Nqaij qaib thiab tshwj xeeb tshaj yog nqaij qaib ceg yog qhov zoo ntawm omega-6 fatty acids.
- 100 gram ntawm cov nqaij qaib siav muaj omega-6 fatty acids 2,725 milligrams;
- 84 grams qaib tis (nrog rau tawv nqaij) muaj 3859 milligrams.
6. Nqaij qaib cov nqaij - 84 grams ntawm qaib cov txwv pastrami muaj 5307 milligrams ntawm omega-6.
- 84 grams ntawm qaib cov txwv nqaij (nrog rau daim tawv nqaij) yog 1612 milligrams ntawm acid.
7. Cov mis nyuj thiab khoom noj siv mis nyuj - cov khoom siv mis ua muaj feem ntau muaj omega-6 (cov txheej txheem ua cheese, parmesan, cheddar, gruyere, cream cheese, tawv tshis cheese, butter, mis nyuj tag nrho).
- 100 gram roj muaj 2,433 mg ntawm omega-6;
28 gram ntawm melted cheese - 1836 mg;
28 gram ntawm parmesan - 293 mg;
28 grams ntawm cheese - 280 mg;
28 grams Gruyere - 364 mg;
28 gram ntawm cov tshij cheese - 289 mg;
28 gram ntawm cov tshis tawv tshis - 237 mg;
28 grams ntawm mis nyuj tag nrho - 589 mg.
8. Cov qe - Qe yog cov ua tiav cov protein thiab tib lub sijhawm yog qhov zoo ntawm omega-6 fatty acids. Ib lub qe hau yog 594 mg ntawm omega-6;
9. Nqaij nyuj - 100 grams muaj 2025 mg ntawm omega-6, tshwj xeeb yog hauv cov hnyuv;
10. Lamb - 84 grams ntawm cov menyuam yaj, tshwj xeeb tshaj yog cov hnyuv cov hnyuv, muaj 3307 mg ntawm omega-6.
Pom zoo:
Cov Khoom Noj Muaj Nplua Nuj Nyob Hauv Fiber
Koj xav sau ntxiv fiber ntau rau cov khoom noj koj puas yog Fiber ntau, nrog rau kev haus dej kom txaus, txav mus sai thiab kuj yooj yim hauv koj txoj hnyuv thiab pab nws ua haujlwm kom raug. Kev noj haus muaj fiber ntau kuj tseem tuaj yeem pab txo qis kev pheej hmoo ntawm kab mob plawv thiab ntshav qab zib.
Cov No Yog Cov Zaub Mov Nplua Nuj Nyob Hauv Omega-3 Fatty Acids
Omega-3 fatty acids muaj infinitely ntau cov kev pab rau peb kev noj qab haus huv. Lawv txo qis cov roj (cholesterol) phem, pab ua haujlwm kom zoo hauv lub plawv thiab lub hlwb, saib xyuas peb cov hlab ntshav, txhim kho cov kab mob ntawm txhua lub cev thiab cov kab ke hauv peb lub cev.
Qhov Twg Yog Qhov Nplua Nuj Tshaj Ntawm Cov Omega-6 Fatty Acids
Kev noj qab haus huv zoo uas txhua tus neeg siv zog rau hnub no suav nrog peb lub tswv yim ntawm cov roj ntsha tsis txaus uas peb tau txais los ntawm cov khoom noj, kom zoo thiab muaj txiaj ntsig zoo rau kev ua haujlwm ntawm tib neeg lub cev.
Muab Rau Koj Tus Kheej Noj Qab Haus Huv Nrog Kev Noj Zaub Mov Ib-lis Piam Muaj Nplua Nuj Nyob Hauv Omega-3
Cov zaub mov muaj omega-3 fatty acids uas yog txo qis cov triglycerides hauv cov ntshav thiab tiv thaiv kom tsis txhob muaj cov quav hniav hauv cov hlab ntshav. Cov kev ntxhov siab ntev thiab zam cov phaus ntxiv yog qhov kev yeej ntawm ntau hom kab mob.
Nyuj Cov Kua Mis Muaj Nplua Nuj Nyob Hauv Cov Vitamin D Dua Li Cov Yaj Cov Kua Mis
Ntau yam ua rau cov neeg xav ntau thiab ntau tus neeg haus mis tsis yog nyuj - mis tshis, yaj, almond, ua los ntawm cov kua qaub thiab lwm tus. Cov laj thawj feem ntau tsis haum mis nyuj nyob rau hauv niam cov kua mis lossis nyiam lwm yam qab li cov khoom muab mis nyuj muaj.
