Ntau thiab ntau tus neeg pib tawm ntawm lawv cov khoom noj khoom haus cov khoom uas muaj roj. Nutritionists thiab kws kho mob hais tias cov khoom noj uas muaj Omega-6 fatty acids yuav tsum muaj nyob rau hauv kev noj haus, tab sis tsuas yog hauv qhov tsim nyog xwb. Yog tias koj xav kom tshem tau cov nyhav tshaj, cov khoom yuav tsum muaj nyob hauv daim ntawv qhia zaub mov. Ntxiv mus, qhov Omega-3 yuav tsum yog 4 zaus dua Omega-6.
Vim li cas Omega-6 fatty acids?
Yog tsis muaj cov tshuaj no, tib neeg lub hlwb yeej tsis muaj nyob, xa cov ntaub ntawv, thiab lwm yam. Lawv tseem coj ib feem ntawm cov txheej txheem metabolic thiab muab lub cev nrog lub zog tsim nyog.
Cov khoom siv ntawm Omega-6:
- Muaj peev xwm txo cov cholesterol hauv cov ntshav.
- Txo txoj kev loj hlob ntawm cov txheej txheem inflammatory.
- Pab kev txhim kho ntawm cov rau tes, tawv nqaij thiab plaub hau.
- Txhim kho kev tiv thaiv.
- Cov kev tshawb fawb tsis ntev los no tau pom tias fatty acids uas muaj cov nyhuv rau cov metabolism.
- Txhawb nqa cov khoom ntawm cov nqaij qhuav.
Omega-6 fatty acids uas nyob qhov twg?
Kom tau lub cev no cov tshuaj, xws li hauv koj cov khoom noj xws li:
- Cov roj zaub: cov txiv ntseej, txiv laum huab xeeb los ntawm cov nplej, suab thaj los yog walnut.
- Mayonnaise, tab sis tsuas yog tsis muaj cov cholesterol thiab hydrogenated margarine.
- Nqaij qaib nqaij: qaib cov txwv thiab qaib.
- Tej khoom noj: mis nyuj, tsev cheese, yogurt, thiab lwm yam.
- Ceev: almonds thiab walnuts.
- Soybeans thiab sunflower noob.
Tsis tas li ntawd, koj tuaj yeem siv cov roj fatty acids uas yog hauv cov ntsiav tshuaj, uas muag thaum yuav luag txhua lub tsev muag tshuaj. Hauv qhov no, thaum siv cov tshuaj xws li koj tuaj yeem rhuav tshem cov nyhav tshaj.
Yam khoom uas muaj Omega-6 fatty acids, peb kawm, tam sim no nws yog worthwhile los xyuas seb yuav siv lawv li cas. Raws li koj tau pom, qhov tseeb, cov tshuaj no yog cov roj thiab mayonnaise, yog li lawv yuav tsum tau siv cov rationally thiab tsis ntxiv rau qhov ntau loj mus rau txhua lub tais. Vim tias kev noj cov tshuaj Omega-6 tuaj yeem tsim teebmeem rau kev noj qab haus huv: kev txo qis ntawm kev tiv thaiv , kev muaj zog, kev loj hlob ntawm ntau hom kev mob yws, thiab lwm yam. Yog li, txhua hnub ntawm cov khoom yuav tsum tsis txhob siab tshaj 10% ntawm lub hnub ntsuas calorie. Tus nqi yog nyob ntawm ntau yam, tiam sis qhov nruab nrab ntawm 5 mus rau 8 g nws tseem ceeb heev uas cov tshuaj omega-6 fatty acids uas zoo tshaj plaws, piv txwv li, cov roj yuav tsum yog thawj txias los yog tsawg kawg tsis kho dua.