Ib qho kev sib tw loj tshaj plaws rau vegan thiab neeg tsis noj nqaij yog tau txais qhov sib npaug ntawm cov rog noj qab haus huv. Vim muaj ntau ntawm cov khoom lag luam, nws yooj yim los ua qhov tsis txaus ntawm cov roj fatty acids uas muaj nyob hauv omega-3 fatty acids.
Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau cov neeg nyob hauv cov neeg nplua nuj, cov teb chaws muaj kev lag luam. Lawv cov zaub mov feem ntau yog tag nrho ntawm "cov rog tsis zoo". Feem ntau cov kab mob degenerative yog txuam nrog cov khoom tsis raug thiab cov khoom noj tsis zoo ntawm cov rog.
Noj cov rog uas noj qab nyob zoo txo qhov kev pheej hmoo ntawm kab mob plawv, mob qog noj ntshav thiab ntshav qab zib thiab ua rau peb muaj feem ua neej nyob noj qab haus huv. Thiab nws yooj yim heev kom tau txais omega-3 fatty acids los ntawm peb cov zaub mov.
Omega-3 thiab omega-6 yog ob hom tseem ceeb fatty acids (EFAs) uas tseem ceeb rau kev noj qab haus huv. Lawv tsis yog tsim los ntawm peb lub cev thiab yuav tsum tau txais los ntawm cov khoom noj lossis tshuaj ntxiv. Omega-9 cov rog yog qhov tseem ceeb rau kev noj qab haus huv, tab sis lub cev tuaj yeem tsim lawv tus kheej.
Fatty acids yog qhov tseem ceeb rau kev ua haujlwm ntawm lub paj hlwb, lub cev tsis muaj zog, kev ua me nyuam thiab cov hlab plawv. Fatty acids koom nrog hauv kev tsim cov cell membranes thiab nqus cov as-ham rau hauv cov hlwb. Fatty acids yog ib qho tseem ceeb rau txhua tus neeg, los ntawm cov me nyuam mus rau cov neeg laus.
Cov neeg Asmeskas feem ntau tsis muaj omega-3 rog. Kuj ceeb tias, cov neeg tsis noj nqaij thiab vegans tshwj xeeb tshaj yog muaj kev phom sij rau omega-3 fatty acid tsis txaus. Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv ntawm University of Australia tau qhia tias omnivores ib txwm muaj ntau dua omega-3s hauv lawv cov ntshav dua li cov neeg tsis noj nqaij.
Lwm txoj kev tshawb fawb, ua nyob rau ntawm Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv hauv Slovakia, tau kawm ib pawg menyuam yaus hnub nyoog 11-15 xyoo rau 3-4 xyoo. 10 tus menyuam yaus yog neeg tsis noj nqaij lacto, 15 yog neeg tsis noj nqaij lacto-ovo thiab xya tus neeg tsis noj nqaij. Qhov kev ua tau zoo ntawm pab pawg no tau muab piv nrog cov pab pawg ntawm 19 omnivores. Thaum cov neeg tsis noj nqaij lacto-ovo thiab omnivores muaj tib tus nqi ntawm omega-3s hauv lawv cov ntshav, lacto-vegetarians poob qab. Cov pab pawg neeg vegan tau qis dua omega-3 ntau dua li lwm tus.
Hauv Asmeskas, qhov twg omega-3s feem ntau tau los ntawm cov ntses thiab cov roj flaxseed, ntau tus neeg tsis noj nqaij tsis tau txais omega-3s hauv lawv cov zaub mov. Ib qho nyiaj tsis txaus ntawm omega-6s tuaj yeem sib sau hauv cov ntaub so ntswg ntawm lub cev, uas, raws li kev tshawb fawb, tuaj yeem ua rau muaj kab mob - mob plawv thiab mob stroke, mob qog noj ntshav thiab mob caj dab.
Lwm cov kev tshawb fawb qhia tau hais tias omega-3 fatty acids tuaj yeem txo cov lus teb inflammatory, txo cov kev pheej hmoo rau cov kab mob plawv thiab mob qog noj ntshav.
Omega-3s yog qhov tseem ceeb rau kev txhim kho paj hlwb thiab lub zeem muag zoo. Omega-3s muaj ntau concentrated nyob rau hauv lub hlwb, lawv pab: nco, hlwb kev ua tau zoo, mus ob peb vas, kev kawm, kev xav, kev txawj ntse thiab lub hlwb kev loj hlob ntawm cov me nyuam.
Omega-3s kuj tseem pab kho cov mob xws li mob ntshav qab zib, mob caj dab, pob txha pob txha, cov roj cholesterol siab, kub siab, mob hawb pob, kub hnyiab, teeb meem ntawm daim tawv nqaij, noj zaub mov tsis zoo, hormonal ntshawv siab, thiab ua xua.
Peb lub ntsiab omega-3s peb tau txais los ntawm cov zaub mov yog alpha-linolenic acid, eicosapentaenoic acid, thiab docosahexaenoic acid.
Eicosapentaenoic acid yog txuam nrog txo kev pheej hmoo ntawm cov kab mob plawv thiab kev txhim kho kom zoo thiab kev ua haujlwm ntawm lub paj hlwb thiab lub hlwb. Peb lub cev yuav tsum tau hloov pauv omega-3s, tab sis qee tus neeg yuav muaj teeb meem nrog qhov kev hloov pauv no vim yog qhov tshwj xeeb ntawm lawv lub cev.
Yuav kom tau txais eicosapentaenoic thiab docosahexaenoic acids, cov neeg tsis noj nqaij yuav tsum mloog zoo rau cov zaub ntsuab, cruciferous (cabage) zaub, walnuts, thiab spirulina.
Lwm qhov chaw noj zaub mov muab alpha-linolenic acid. Ib tablespoon ntawm flaxseed roj ib hnub yog txaus los muab cov nqi ntawm alpha-linolenic acid. Hemp noob, taub dag, noob noob hnav kuj yog qhov zoo ntawm alpha-linolenic acid. Brazil txiv ntseej, hom qoob mog, hom qoob mog roj, roj taum pauv, thiab canola roj kuj tseem muaj cov nyiaj tseem ceeb ntawm alpha-linolenic acid.
Hom tseem ceeb ntawm omega-6 yog linoleic acid, uas yog hloov dua siab tshiab rau hauv lub cev rau gamma-linolenic acid. Nws muab kev tiv thaiv ntuj tiv thaiv kev loj hlob ntawm cov kab mob xws li mob qog noj ntshav, mob caj dab rheumatoid, eczema, psoriasis, ntshav qab zib neuropathy thiab PMS.
Txawm hais tias cov neeg Amelikas feem ntau haus cov omega-6 tsis txaus, nws tsis tuaj yeem hloov mus rau gamma-linolenic acid vim muaj teeb meem metabolic cuam tshuam nrog ntshav qab zib, haus dej cawv, thiab cov roj ntsha trans fatty acids ntau dhau hauv cov khoom noj, haus luam yeeb, kev ntxhov siab, thiab kab mob.
Kev tshem tawm cov xwm txheej no yog qhov tsim nyog los tswj kev noj qab haus huv thiab kev noj qab haus huv. Los ntawm kev noj cov roj primrose yav tsaus ntuj, roj borage, thiab blackcurrant noob roj capsules, koj tuaj yeem ntxiv cov khoom noj ntawm gamma-linolenic acid hauv qab no. Tsuas yog cov xwm txheej tuaj yeem sib npaug omega-6 thiab omega-3 fatty acids thiaj li zoo kawg nkaus hauv cov khoom noj xws li cov noob flax, noob hemp, noob paj noob hlis, thiab cov txiv hmab txiv ntoo. Cov khoom noj ntawm omega-6 fatty acids muaj xws li pistachios, txiv roj roj, txiv ntseej roj, thiab txiv ntseej.
Ntau cov roj uas peb siv rau kev ua noj yog tsim los ntawm linoleic acid, uas ua rau muaj qhov tsis sib xws ntawm cov rog hauv peb lub cev. Txhawm rau kom tsis txhob noj ntau dhau ntawm omega-6 fatty acids, txo koj cov kev noj cov roj ua kom zoo thiab cov zaub mov ua tiav, thiab nyeem cov ntawv.
Omega-9 fatty acids muaj monounsaturated oleic acid, uas yog, lawv muaj cov txiaj ntsig zoo ntawm kev txo qis kev pheej hmoo rau kab mob plawv, atherosclerosis thiab mob qog noj ntshav. 1-2 tablespoons roj txiv roj txhua hnub yog txoj hauv kev zoo kom tau txais omega-9 fatty acids hauv koj cov zaub mov.
Lwm cov khoom noj uas muaj omega-9 fatty acids yog: txiv ntseej, avocados thiab pistachios, txiv laum huab xeeb, almonds, noob hnav, pecans thiab hazelnuts.
Omega-3s thiab omega-6s koom nrog ntau yam ntawm cov txheej txheem metabolic, thiab lawv yuav tsum tau muab rau hauv qhov sib npaug kom raug rau kev noj qab haus huv ntawm lub cev. Thaum omega-3 fatty acids tsis txaus thiab omega-6 ntau dhau, nws ua rau cov kab mob inflammatory. Hmoov tsis zoo, ntau tus neeg raug kev txom nyem los ntawm kev mob ntev vim tsis muaj omega-3 fatty acids thiab ntau ntawm omega-6s. Qhov kev tsis txaus ntseeg no muaj qhov cuam tshuam rau lub sijhawm ntev xws li kab mob plawv, mob qog noj ntshav, ntshav qab zib, mob stroke, mob caj dab, thiab kab mob autoimmune.
Qhov tseeb piv ntawm omega-3 rau omega-6 yog nyob nruab nrab ntawm 1: 1 thiab 1: 4. Kev noj zaub mov zoo hauv Asmeskas tuaj yeem muaj 10 txog 30 npaug ntau dua omega-6s dua li omega-3s. Qhov no yog vim kev noj cov nqaij nyug, nqaij npuas thiab nqaij qaib, nrog rau cov roj omega-6 polyunsaturated siab feem ntau siv hauv cov khw noj mov ceev, thiab cov zaub mov ua tiav.
Txhawm rau tiv thaiv fatty acid tsis txaus, vegans yuav tsum tau ceev faj kom tau txais alpha-linolenic acid los ntawm cov khoom noj lossis tshuaj ntxiv. Cov poj niam vegan raug pom zoo kom noj 1800-4400 milligrams ntawm alpha-linolenic acid ib hnub twg, thiab cov txiv neej vegan - 2250-5300 milligrams. Cov neeg tsis noj nqaij qhov chaw ntawm alpha-linolenic acid: roj flaxseed, cov khoom lag luam soy, taum roj, roj hemp thiab canola roj. Cov no yog cov tseem ceeb tshaj plaws ntawm omega-3s.