2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
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.
Kev tshawb fawb txog kev noj zaub mov ntawm peb cov poj koob yawm txwv, los ntawm cov kev coj ua zoo tshaj plaws yog nrhiav kom tau qiv, qhia tias lawv cov zaub mov muaj qhov sib npaug ntawm ob hom roj ntsha tsis muaj rog, omega-3 thiab omega-6. Niaj hnub no, nyob rau hauv Western khoom noj, cov ntsiab lus ntawm omega-6 fatty acids yog ho inflated.
Qhov no txhais tau li cas thiab dab tsi txiav txim siab thiab kev nqis tes ua peb yuav tsum tau ua thiab xav txog peb kev noj haus? Txhawm rau teb cov lus nug no, peb yuav tsum paub qhov xwm txheej ntawm cov rog no, qhov cuam tshuam rau lub cev thiab cov peev txheej uas lawv tau los.
Qhov tseem ceeb ntawm omega-6 fatty acids
Tsis ntseeg, omega-6 fatty acids uas yog ntawm cov khoom tseem ceeb ntawm kev noj zaub mov zoo. Lawv yog cov rog polyunsaturated, zoo li omega-3 fatty acids.
Lawv qhov sib txawv nrog omega-3 fatty acids uas yog nyob rau hauv omega-6 acids qhov kawg ob daim ntawv cog lus muaj 6 carbons qhov kawg ntawm molecule.
Thaum peb tham txog omega-6 fatty acids, peb txhais tau hais tias pawg ntawm 8 polyunsaturated fatty acids, 4 ntawm cov no yog qhov tseem ceeb rau lub cev ua haujlwm thiab lawv yog qhov kev kawm ntawm kev txaus siab rau cov pluas noj. Cov no yog:
- Gamma linolenic acid;
- Linoleic acid;
- Dichomo-gamma linoleic acid;
- Arachidonic acid.
Qhov plaub fatty acids uas muaj nyob rau hauv cov dab tsi yog qhov muab cov pa roj carbon monoxide ob npaug hauv lawv cov qauv molecular, uas cais lawv rau hauv pawg. Cov yam ntxwv feem ntau ntawm omega-6 fatty acids yog tias lub cev tsis tuaj yeem tsim ua lawv tus kheej thiab yuav tsum tau txais lawv sab nraud los ntawm zaub mov. Peb hu lawv ua cov roj ntsha tseem ceeb.
Qhov tseem ceeb ntawm omega-6 fatty acids rau lub cev
1. Ib ntawm lawv lub ntsiab tseem ceeb yog rau kev sib txuas ua kom lub zog xav tau los ntawm lub cev. Feem ntau cov polyunsaturated fatty acid yog linoleic acid, uas tuaj yeem hloov mus rau arachidonic fatty acid, uas tswj cov txheej txheem tseem ceeb hauv lub cev tiv thaiv kab mob. Nws kuj tseem koom nrog hauv kev tsim kho ntawm tes, yog koom nrog hauv kev coj ua ke ntawm qee cov tshuaj hormones ntawm endocrine system thiab txhawb kev loj hlob ntawm cov leeg pob txha;
2. Omega-6 fatty acids uas koom nrog cov txheej txheem dav dav ntawm lub zog tsim rau lub cev, vim lawv qhov chaw hauv cov qauv ntawm tes thiab membrane;
3. Lawv txoj haujlwm ua cov qauv tsim cov txheej txheem nyob hauv lub cev yog qhov tseem ceeb vim tias lawv vam khom kev ua kom sai thiab kav ntev tom qab mob;
4. Omega-6 fatty acids uas muaj peev xwm cais qhov kev ua hauv cov pob txha thiab pob qij txha. Lawv txo txoj kev pheej hmoo txha nqaj qaum thiab mob pob txha txhawm rau nyob ntawm qhov muaj cov kab mob, vim tias lawv tsim cov pob txha ntau dua;
5. Ua tsaug rau cov kua qaub no, txhua yam kev voos ua tawv nqaij, nrog rau xim liab thiab ua kom qhuav.
Txawm li cas los xij, nws yuav tsum tau yug los hauv lub siab tias qhov siab cov ntsiab lus ntawm omega-6 cov kua qaub hauv zos hauv cov zaub mov, uas muaj Western yam kev noj haus, ua rau muaj qhov tshwm sim ntawm cov txheej txheem mob thiab kab mob ntev. Qhov no txhais tau hais tias qhov sib npaug ntawm cov roj ntsha hu ua polyunsaturated fatty acids hauv cov zaub mov yog ib yam dab tsi uas yuav tsum tau saib xyuas thiab ntsuas kom zoo.
Yuav tsum tau txhaj tshuaj txhua hnub ntawm omega-6 fatty acids uas yog ib hnub
Raws li Lub Tsev Kawm Txuj Ci ntawm Khoom Noj thiab Khoom Noj, txhua tus poj niam thiab txiv neej hnub nyoog 19 txog 50 xav tau txog 12-17 grams. omega-6 fatty acids ib hnubCov. Txhawm rau kom muaj nuj nqis no, nws yog ib qho tsim nyog yuav tsum xaiv cov khoom lag luam uas muaj cov roj ntsha hu ua polyunsaturated fatty acids no thiab sib txuas nrog cov roj zoo ntawm omega-3 fatty acids. Txoj cai sib piv yog qhov tseem ceeb rau kev tshuav nyiaj ntawm cov tseem ceeb fatty acids, kom peb lub cev noj qab haus huv, vim tias nws tau ua pov thawj tias lub cev sib txuas nrog omega-6 fatty acids sai dua yog tias cov synthesis ntawm omega-3 fatty acids yuav siv nyob rau hauv parallel ntawm qhov chaw ntawm hluavtaws.
Qhov teebmeem phom sij thaum noj cov omega-6 fatty acids
Cov kev pheej hmoo ntawm kev noj cov fatty acids uas tseem ceeb yog muaj ob hom:
- Tshaj tus nqi pom zoo rau kev noj tshuaj ib hnub, uas ua rau qhov tsis txaus ntseeg omega-6 mus rau omega-3 txaus siab rau omega-6 acids;
- Kev nqus tsis txaus (txaus) ntawm omega-6 fatty acids, uas ua rau muaj kev nce qib ntawm omega-3 fatty acids.
Thaum qhov sib npaug tau chim siab pom zoo omega-6 fatty acids, qhov kev tiv thaiv kab mob hauv lub cev muaj zog dua, uas yog qhov txaus ntshai rau cov neeg muaj kev fab tshuaj. Kev rhiab siab ntawm qhov mob kuj tseem yuav nce ntxiv.
Kev txhawb nqa ntawm lub cev tsis muaj zog tiv thaiv qhov ua rau muaj kev phom sij rau cov kab mob.
Kev noj haus yog qhov chaw ntawm omega-6 fatty acids
Wed. Cov peev txheej muaj nplua nuj ntau ntawm omega-6 fatty acids poob:
Walnuts
Nov yog hom ntoo txiv ntoo uas nrov tshaj plaws hauv peb lub tebchaws. Nws muaj fiber ntau, cov zaub mov, thiab ntawm cov ntsiab tseem ceeb yog manganese, magnesium, tooj liab thiab phosphorus.
Lawv tuaj yeem noj ib leeg los yog ua ib qho ntxiv rau hauv cov zaub xam lav, kua mis nyeem qaub, khoom qab zib thiab lwm yam ntxiv rau cov zaub mov muaj txiaj ntsig hauv lawv.
Saffron roj
Los ntawm cov noob ntawm tsob ntoo saffron yog muab cov roj siv los ua noj, uas nrov heev hauv qee chav ua noj. Nws yog tsiag ntawv los ntawm cov ntsiab lus siab ntawm omega-6 fatty acids, uas yog qhov tseem ceeb rau kev noj qab haus huv. Nws qhov nruab nrab tsw qab ua rau nws haum rau cov khoom qab zib ib qho ntxiv rau kev hnav khaub ncaws, kua ntses thiab lwm tus.
Tofu
Kev sib xyaw ua kua ntawm cov kua mis taum tsim. Ib qho kev pabcuam twg muaj cov zaubmov tseem ceeb nyob rau hauv cov koob tshuaj siab, suav nrog cov protein, hlau, manganese thiab calcium. Hloov cov nqaij nrog taum paj yog qhov zoo heev txoj hauv kev kom tau omega-6 fatty acids, tshem tawm cov kev tsis haum xeeb ntawm cov khoom xyaw hauv cov nqaij.
Hemp noob
Hemp noob muab lub plawv-zoo omega-6 fatty acids, tab sis kuj yog qhov zoo tshaj plaws ntawm cov protein, vitamin E, phosphorus thiab potassium. Ntxiv nrog rau smoothies, zaub nyoos thiab kua mis nyeem qaub, lawv muab lwm yam ntxiv.
Sunflower noob
Cov noob paj noob hlis muaj ntau nyob rau hauv selenium nrog rau cov vitamin E, thiab lawv yog cov tshuaj tiv thaiv kab mob uas tiv thaiv hlwb los ntawm kev puas tsuaj thiab mob ntev. Cov noob paj noob hlis yuav nqa cov khoom tsim nyog ntawm cov roj ntsha tseem ceeb rau cov ncuav pastries, zaub nyoos lossis cia rau kev lom zem. Sunflower roj ua tib lub luag haujlwm.
Txiv laum huab xeeb
Cov txiv laum huab xeeb tuaj yeem noj tau ncaj nraim lossis tig mus rau hauv cov roj uas zoo ua rau kis mus rau lwm tus. Nws yuav muaj cov roj ntsha uas tsis tseem ceeb, tab sis kuj muaj cov ntsiab lus xws li magnesium, manganese, vitamin C, niacin thiab lwm yam. Nws kuj tseem tuaj yeem raug siv los ua dip rau txiv hmab txiv ntoo thiab zaub.
Avocado roj
Cov roj no tau ua los ntawm cov sis plawv hniav ntawm cov txiv hmab txiv ntoo avocado. Ntxiv nrog rau kev muab lub cev nrog tshuaj tua kab mob antioxidant, nws siv kev saib xyuas lub plawv nrog kev pab ntawm omega-6 fatty acids, lowers triglyceride thiab qib roj cholesterol. Ua nrog siab kub thiab tsim nyog rau txhua hom kev kho cua sov.
Cov qe
Cov zaub mov qab thiab zoo no kuj muaj nplua nuj nyob hauv riboflavin, selenium thiab protein. Cov kev hloov pauv rau lawv daim ntawv thov muaj ntau yam thiab ua rau nws muaj peev xwm txaus siab txhua tus nyiam.
Lub lauj kaub
Hom noob txiv ntoo ntxiv, ntxiv rau nws cov duab tshwj xeeb, tseem tau coj txawv ntawm nws qhov oily saj. Muaj microelements hauv txhua feem. Lub cev yog ntim nrog magnesium, phosphorus, tooj liab thiab fatty acids. Cashew qab zib ua rau nws qab zoo dua thiab tuaj yeem ntxiv rau zaub nyoos, kua ntsw lossis hnav ris tsho.
Pom zoo:
Cov Zaub Mov Twg Yog Cov Nplua Nuj Nyob Hauv Cov Hlau?
Hlau ua lub luag haujlwm tseem ceeb hauv lub neej ntawm yuav luag txhua yam muaj sia. Cov hlau nkag rau tib neeg lub cev los ntawm cov khoom noj. Nws hloov tawm tias cov nplua nuj tshaj plaws hauv cov khoom muaj txiaj ntsig yog daim siab, nqaij, qe, legumes, qhob cij thiab semolina.
Cov Txiv Ntoo Thiab Zaub Twg Yog Cov Nplua Nuj Hauv Poov Tshuaj?
Txog kev noj qab haus huv tus qauv ntawm tib neeg lub cev thiab kev saib xyuas kom zoo ntawm nws txhua txoj haujlwm, ntxiv rau dej, rog, protein, carbohydrates thiab vitamins, cov zaub mov tseem xav tau. Qhov xav tau cov zaub mov muaj peev xwm ua tau raws li qhov kev noj zaub mov zoo tsuas yog tias cov qoob loo tau cog hauv cov av nplua nuj hauv cov as-ham thiab cov tsiaj pub rau cov qoob loo zoo li no.
Cov Khoom Noj Muaj Nplua Nuj Nyob Hauv Omega-6 Fatty Acids
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.
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.
Cov Txiv Ntoo Twg Thiab Cov Zaub Twg Nplua Nuj Hauv Cov Magnesium?
Magnesium yog ib qho mineral uas muaj kev koom tes ntawm ntau cov txheej txheem hauv lub cev thiab yog li nws qhov tshwm sim hauv lub cev yog qhov tseem ceeb rau kev tswj hwm lub luag haujlwm tseem ceeb. Magnesium koom tes nrog tawg ntawm cov protein, lipids thiab carbohydrates.
