Pehea e hoʻonui ai i kāu Omega-6 i ka lakio Omega-3

Anter

• No ke aha e mālama ai e pili ana i ka Omega-6 a me ka Omega-3 Fatty Acids?
• Ehia mau Omega-6 i ʻai i nā lehulehu non-hanalima?
• ʻO ka pilikia me ka Diet Komohana
• Hōʻalo i nā Aila Mea ʻai kiʻekiʻe ma Omega-6
• E ʻai i nā meaʻai holoholona ma ke kiʻekiʻe ma Omega-3
• Ka Laina Lalo

I kēia lā, ʻo ka hapa nui o ka poʻe e ʻai nui nei i nā waikawa momona omega-6.

I ka manawa like, ʻo ka ʻai o nā meaʻai holoholona i kiʻekiʻe i ka omega-3 ka mea haʻahaʻa loa ma mua.

Manaʻo nā kānaka ʻepekema ʻo ka lakio kuhi hewa o kēia mau momona momona polyunsaturated paha kekahi o nā mea hōʻino loa o ka papa komohana.

No ke aha e mālama ai e pili ana i ka Omega-6 a me ka Omega-3 Fatty Acids?

Kāhea ʻia nā Omega-6 a me ka omega-3 fatty acid i nā momona polyunsaturated no ka mea he nui nā paʻa pālua (poly = nui).

ʻAʻohe o kou kino i nā enzymes e hana iā lākou, no laila pono ʻoe e kiʻi iā lākou mai kāu papaʻai.

Inā ʻaʻole ʻoe e loaʻa i kāu papaʻai, hoʻomohala ʻoe i kahi hemahema a lilo i maʻi. ʻO ia ke kumu i kapa ʻia ai lākou he mau waiʻona momona "nui".

Eia nō naʻe, ʻokoʻa kēia mau waikawa momona ma mua o nā momona ʻē aʻe. ʻAʻole hoʻohana maʻalahi ʻia ia no ka ikehu a i ʻole mālama ʻia, hana biologically lākou a he kuleana koʻikoʻi i nā kaʻina hana e like me ke kāpili ʻana o ke koko a me ka mumū.

Akā ʻaʻohe hopena o ka omega-6s a me ka omega-3. Manaʻo nā kānaka ʻepekema ʻo ka omega-6s he pro-inflammatory, ʻoiai ʻo omega-3 he anti-inflammatory ().

ʻOiaʻiʻo, he mea nui ka wela no kou ola. Kōkua ia i ka pale ʻana i kou kino mai ka maʻi a me ka ʻeha, akā hiki iā ia ke kumu i ka hōʻino nui a hāʻawi i ka maʻi ke lōʻihi a ʻoi paha.

ʻO ka ʻoiaʻiʻo, ʻo ka mumū mau kekahi o nā alakaʻi nui o nā maʻi o kēia wā nui loa, e like me ka maʻi puʻuwai, ka maʻi metabolic, diabetes, arthritis, Alzheimer a me nā ʻano maʻi ʻaʻai he nui.

Ua kuhi ka poʻe ʻepekema i kahi papaʻai kiʻekiʻe ma omega-6s akā ʻo ka haʻahaʻa o ka omega-3 e hoʻonui ai i ka mumū, ʻoiai ʻo kahi papaʻai e hoʻopili ana i nā helu kaulike o kēlā me kēia mea e hoʻēmi ai i ka mumū ().

ʻO ka poʻe e ukali nei i ka papaʻai Komohana e ʻai maʻamau i ka nui o ka omega-6 e pili ana i ka omega-3. Manaʻo ka hapa nui he pilikia olakino koʻikoʻi kēia.

ʻO ka lakohana omega-6 i ka omega-3 kiʻekiʻe loa hiki ke hāʻawi i ka nui o ka mumū i loko o ke kino, e hāpai ana i ka makaʻi o nā maʻi like ʻole.

Ehia mau Omega-6 i ʻai i nā lehulehu non-hanalima?

Wahi a Dr. Stephan Guyenet, ʻo nā kaulike omega-6 maʻamau i ka omega-3 no nā lāhui i hana mua ʻia ma 4: 1 a 1: 4.

ʻO nā mea ʻānai Hunter nāna i ʻai ka hapa nui o nā holoholona ʻāina i hoʻopau i kēia mau momona ma ka lakio o 2: 1 a 4: 1, ʻoiai ʻo ka Inuit, nāna i ʻai ka hapa nui o nā iʻa momona omega-3, i ka lakio o 1: 4. ʻO nā lehulehu ma mua o nā ʻoihana ʻē aʻe i kahi ma waena.

Hōʻike pū kekahi nā hōʻike Anthropological i ka lakio a ke kanaka i ulu ai i ka ʻai ʻana ma kahi o 1: 1, ʻoiai ka lakio i kēia lā ma kahi o 16: 1 (3).

ʻOiai ʻoi aku ka haʻahaʻa o ke ola o kēia mau heluna kanaka ma mua o ka poʻe o kēia mau lā, ua manaʻo kekahi mau kānaka noiʻi he ʻoi aku ka liʻiliʻi o nā maʻi maʻamau o ka nohona, e like me ka maʻi puʻuwai a me ka maʻi kō.

ʻAʻole wale ka nui o nā heluna mua-ʻoihana i ʻoi aku ka liʻiliʻi o ka omega-6 mai kā lākou papaʻai, ua loaʻa pū kekahi i ka hoʻoikaika kino nui, ʻai i ka liʻiliʻi o ke kō a ʻaʻole i loaʻa i ka meaʻai ʻōpala hou.

Hiki i kēia mau mea āpau ke wehewehe i kā lākou helu haʻahaʻa o nā maʻi o kēia ao. Eia nō naʻe, ʻaʻole hiki ke hāʻawi wale ʻia ka hopena i kahi lawe haʻahaʻa o omega-6 fatty acid.

ʻO ka poʻe i ʻai i ka papaʻai mua mua o ka ʻoihana i loaʻa ka lakio omega-6 i ka omega-3 ma kahi o 4: 1 a 1: 4, ʻo ka hapanui e hāʻule ana i kahi ma waena. ʻO ka lakio i kēia lā ʻo 16: 1, ʻoi aku ke kiʻekiʻe ma mua o ka mea i hoʻololi ʻia i nā kānaka.

ʻO ka pilikia me ka Diet Komohana

Ke ʻai nei nā lehulehu o ke Komohana i ka nui o nā aila hua a me nā mea kanu i hana ʻia. Hoʻoili ʻia kekahi o kēia mau aila me ka omega-6s.

ʻAʻole i kū ka ʻenehana i ka hana ʻana i kēia mau aila a hiki i kahi o 100 mau makahiki i hala aku nei, a ʻaʻohe manawa o ka poʻe e hoʻopili genetically i nā nui o ka omega-6.

I ka pakuhi ma lalo, hiki iā ʻoe ke ʻike i ka hoʻonui nui ʻana o ka ʻaila soya i ka US, mai ka ʻole a 24 mau paona (11 kgs) no kēlā me kēia kanaka i kēlā me kēia makahiki. ʻO kēia ka nui o 7% o ka nui o nā calorie i ka makahiki 1999 ().

ʻO ka ʻaila soya ka waiwai nui o ka omega-6 fatty acid i ka US no ka mea he kumu kūʻai ia a loaʻa i nā ʻano meaʻai like ʻole.

I ka pakuhi ma lalo, hiki iā ʻoe ke ʻike pehea ka hoʻonui ʻia o ka nui o nā omega-6 fatty acid i loaʻa i nā hale kūʻai momona o ke kino ma mua o 200% (3-fold) i nā 50 mau makahiki i hala iho nei.

No laila, ke ʻai nei nā mea momona i kēia lā ke alakaʻi nei i nā loli maoli i ko lākou mau kino, ma ke ʻano o ko lākou kino hale kūʻai momona a me ke olakino membrane cell.

ʻO ka nui o ka omega-6 i nā membrane pūnaewele e pili ikaika me ka makaʻu o ka maʻi puʻuwai, kahi e kūpono ai ke hāʻawi ʻia i kā lākou hopena pro-inflammatory hopena ():

Eia naʻe, ʻaʻohe noiʻi kūpono kiʻekiʻe i noiʻi i nā hopena o ka omega-6 acid i ka maʻi puʻuwai (,).

Eia kekahi, hōʻike ʻia nā noiʻi i hoʻomalu ʻia e ka linoleic acid - ka omega-6 fatty acid maʻa mau loa - ʻaʻole e hoʻonui i nā pae o nā marker inflammatory ().

I ka ʻoiaʻiʻo, hoʻomau ka maopopo ʻole inā loaʻa ka hopena o ka lawe kiʻekiʻe ʻana o ka omega-6 fatty acid i ka hopena o nā maʻi nohona mau.

Ma ka ʻaoʻao ʻē aʻe, kākoʻo nā hōʻike he nui i nā hopena olakino maikaʻi o nā omega-3 fatty acid. ʻO kahi laʻana, waiwai nui ko lākou puʻuwai (9,,).

Hiki paha i ka Omega-3 ke hoʻomaikaʻi i nā ʻano maʻi like ʻole e like me ke kaumaha, schizophrenia a me ka maʻi bipolar (12,,).

Eia nō naʻe, nui ka pilikia o ka lawe ʻana i nā waikawa momona polyunsaturated, me omega-3 a me omega-6. Kūleʻa nui nā paʻa pālua i nā mole mole momona.

Kūleʻa lākou e hana me ka oxygen, e hana ana i nā hopena kaulahao o nā radical free. Hiki i kēia mau radical manuahi ke hoʻopōʻino i ka cell, ʻo ia kekahi o nā ʻano hana ma hope o ka ʻelemakule a me ka hoʻomaka ʻana o ka maʻi ʻaʻai (,,).

Inā makemake ʻoe e hoʻomaikaʻi i kāu lākiō o omega-6 i ka omega-3, he manaʻo maikaʻi ʻole paha ia e ʻai i ka nui o ka omega-3 e uku. Loaʻa ka haʻahaʻa, kaulike o ka nui o kēlā me kēia.

ʻO ka ʻai ʻana o nā aila mea kanu kiʻekiʻe ma omega-6 ua hoʻonui nui ʻia i nā 100 mau makahiki i hala. Manaʻo nā ʻepekema he kumu kēia e hōʻeha nui ai.

Hōʻalo i nā Aila Mea ʻai kiʻekiʻe ma Omega-6

ʻO ka mea nui hoʻokahi hiki iā ʻoe ke hana e hōʻemi i kāu hana omega-6 e hōʻalo i nā hua a me nā aila mea kanu i kiʻekiʻe i loko o ka omega-6, a me nā meaʻai i hana ʻia i loko o ia mau mea.

Eia kahi pakuhi me kekahi mau momona momona a me nā aila. Hōʻalo i nā mea āpau i ka ʻāpana kiʻekiʻe o ka omega-6 (polū polū).

Hiki iā ʻoe ke ʻike i ka waiūpaʻa, ka aila niu, ka aila līlia, ka ʻaila niu a me ka aila ʻoliva i haʻahaʻa loa ma ka omega-6.

Hoʻohālikelike, loaʻa i nā pua kiʻekiʻe ʻoi loa ka sunflower, ka palaoa, ka soybean a me nā ʻaila cottonseed.

No ka ʻike hou aku e pili ana i nā aila kuke olakino olakino, heluhelu i kēia ʻatikala.

He mea nui ia e ʻike i ka pōmaikaʻi ʻia mai kahi papaʻai haʻahaʻa i ka omega-6 fatty acid kahi hana lōʻihi a koi i nā loli nohona mau.

Mālama ka hapa nui o ka poʻe i nā nui o nā waikawa momona omega-6 i loko o ko lākou kino momona, a hiki ke lawe i kahi manawa e kāpae aku iā lākou.

Inā ʻoe e hopohopo e pili ana i nā waikawa momona omega-6, e hoʻohana i nā aila mea kanu i loaʻa nā haʻahaʻa o ka omega-6 fatty acid, e like me ka aila ʻoliva. Eia kekahi, e noʻonoʻo e lawe i nā mea hoʻopili omega-3 a i ʻole e ʻai i nā iʻa momona i ʻelua mau manawa i kēlā me kēia pule.

ʻO ka mea nui hiki iā ʻoe ke hana e hōʻemi i ka lawe ʻana i ka omega-6 e hoʻopau i nā aila mea kanu i hana ʻia mai kāu papaʻai, a me nā meaʻai i hana ʻia i loko o ia mau mea.

E ʻai i nā meaʻai holoholona ma ke kiʻekiʻe ma Omega-3

Aia nā meaʻai holoholona i waena o nā kumu waiwai ʻoi loa o ka hana mua o ka omega-3 fatty acid EPA a me DHA.

ʻO kahi pilikia i kēia lā ka hānai pinepine ʻia o nā holoholona i nā meaʻai i hoʻokumu ʻia i ka palaoa i loaʻa i ka soy a me ka palaoa.

Hoʻoemi kēia i kā lākou ʻike omega-3, no laila ʻo nā momona polyunsaturated i kaʻiʻo ka hapanui omega-6 (,).

No laila, inā hiki iā ʻoe ke hoʻolimalima, ʻoi aku ka maikaʻi o kaʻiʻo i hānai ʻia i ka mauʻu. Eia nō naʻe, ʻo kaʻiʻo i hānai ʻia i ka mea maʻamau he olakino, ʻoiai ke hana ʻole ʻia (,).

ʻOiai kekahi o nā ʻiʻo i hānai ʻia e like me ka moa a me ka puaʻa e kiʻekiʻe paha i ka omega-6. Inā makemake ʻoe e hōʻemi i kāu hana omega-6 e like me ka hiki, koho i nā ʻiʻo mai nā ʻāpana momona o kēlā mau holoholona.

He manaʻo maikaʻi nō hoʻi e kūʻai i nā hua hānai a i ʻole omega-3 i hoʻonui ʻia, i ʻoi aku ke kiʻekiʻe ma nā omega-3, ke hoʻohālikelike ʻia i nā hua manu mai nā moa i hānai ʻia i nā hānai palaoa.

ʻO kahi ala kūpono e hoʻonui ai i kāu lawe omega-3 ka ʻai ʻana i ka iʻa i hoʻokahi a ʻelua paha i kēlā me kēia pule. ʻO nā iʻa momona e like me ka salemona kahi kumu waiwai maikaʻi.

Inā ʻoe e ʻai i ka nui o nā ʻiʻo i hoʻāla ʻia e ka Conventionally a / a i ʻole ʻai ʻole i ka nui o nā iʻa iʻa, e noʻonoʻo e lawe i kahi ʻaila aila iʻa. ʻO kaʻaila kōpaʻa ake he koho maikaʻi i loaʻa nā huaora D a me A. i hoʻohui ʻia.

Aia kekahi mau kumuwaiwai o omega-3, me nā hua flax a me chia. Eia nō naʻe, loaʻa i kēia mau ʻano he omega-3 i kapa ʻia ALA. He kūpono ʻole ke kino o ke kanaka i ka hoʻololi ʻana iā ALA i nā ʻano hana - EPA a me DHA ().

No kēia kumu, ʻo nā kumu holoholona o omega-3, e like me nā iʻa a me nā holoholona hānai mauʻu, ʻoi aku ka maikaʻi ke koho. Eia nō naʻe, loaʻa nā mea kōkua vegan-friendly i loaʻa iā EPA a me DHA mai nā limu.

Hiki iā ʻoe ke hoʻonui i kāu lawe ʻana i nā waikawa momona omega-3 ma ka lawe ʻana i nā mea hoʻopihapiha a i ʻole ka ʻai ʻana i ka ʻiʻo i hānai ʻia i ka mauʻu a iʻa momona paha.

Ka Laina Lalo

Manaʻo nā kānaka ʻepekema ʻo ka nui o ka lawe ʻana o omega-6 fatty acid, pili i ka omega-3, hiki ke hāpai i nā maʻi maʻi mau.

Eia nō naʻe, ʻaʻohe mea hōʻike koi e kākoʻo ai i kēia kumumanaʻo. Pono nā aʻo kiʻekiʻe e pono ai e noiʻi i nā hopena o ke olakino hiki ke loaʻa i nā hana momona omega-6 nui loa.

Inā ʻoe hopohopo, he alakaʻi maʻalahi kēia e hoʻonui ai i kāu kaulike o nā momona omega:

1. Hōʻalo i nā aila mea kanu kiʻekiʻe ma omega-6 (a me nā meaʻai i hana ʻia i loko o ia mau mea).
2. ʻAi i ka nui o nā holoholona momona omega-3, me kahi mea mai ke kai ma ka liʻiliʻi hoʻokahi a ʻelua mau manawa i ka pule.
3. Inā pono, hoʻopiha me kahi kumu omega-3 e like me ka aila iʻa.