Ntseeg kuv, tib yam uas yuav tsum tau zam 100% yog trans rog. Tab sis raws li rau unsaturated fatty acids, cia peb nyob ntawm lawv thiab xav txog lawv nyob rau hauv ntau yam.
Unsaturated fatty acids tau muab faib ua:
- polyunsaturated (Omega-3-6), uas peb tau txais los ntawm sab nraud
- monounsaturated (Omega-9-7), uas peb lub cev muaj peev xwm ua rau nws tus kheej.
Yog li, tam sim no txhua yam nyob rau hauv kev txiav txim!
Omega-3
Ib zaug hauv peb lub cev, Omega-3 fatty acids tau nkag mus rau hauv lub cell thiab qhib nws.
Qhov txiaj ntsig ntawm kev ua li no yog dab tsi? Molecules ntawm Omega-3 acids nce elasticity ntawm cell membranes, ntxiv dag zog rau phab ntsa ntawm cov hlab ntsha thiab ua rau lawv hloov tau. Omega-3 acids nyias cov ntshav ntawm tib neeg thiab tsiaj txhu, nrog rau cov kua txiv hmab txiv ntoo. Yog li ntawd, lawv zoo absorbed los ntawm lub cev. Cov kua qaub no ua rau peb lub plawv dhia nrog lub suab zoo, cov ntshav mus ncig tsis tau ncua, qhov muag pom, thiab lub hlwb txiav txim siab thiab teb rau qhov tshwm sim.
Raws li cov qauv thoob ntiaj teb, kom noj qab nyob zoo, cov txiv neej laus yuav tsum noj 1.6 grams ntawm Omega-3 ib hnub twg, cov poj niam laus - 1.1 g ntawm Omega-3 ib hnub (ceev xeeb tub - 1.4 g, lactating - 1.3 g).
Qhov chaw ntawm Omega-3
Thiab ntawm no, xav txog, muaj ntau qhov chaw cog qoob loo: noob flax, zaub roj (linseed, rapeseed, soybean, pob kws, txiv ntseej, sesame, hom qoob mog roj), txiv ntoo (walnuts, ntoo thuv ceev, almonds, pistachios, pecans, cashews, macadamia), taub dag thiab taub dag noob, taum pauv thiab kua mis nyuj, taum pauv, avocado, spinach, broccoli, cauliflower, Brussels sprouts, tshuaj ntsuab (dill, parsley, purslane, cilantro).
Omega-6
Fatty acids ntawm pab pawg no yog tsim los txhim kho cov txheej txheem metabolic hauv lub cev.
Ua tsaug rau cov tshuaj omega-6, kev ncaj ncees ntawm cov cell membranes yog khaws cia, kev ua haujlwm ntawm kev sib txuas ntawm cov tshuaj hormones zoo li nce, qhov tshwm sim ntawm kev puas siab puas ntsws kev ntxhov siab txo qis, thiab kev ua haujlwm ntawm lub dermis txhim kho.
Raws li cov qauv thoob ntiaj teb, kom noj qab nyob zoo, cov txiv neej laus yuav tsum noj 6,4 grams ntawm Omega-6 ib hnub twg, cov poj niam laus - 4.4 g ntawm Omega-6 ib hnub (ceev xeeb tub - 5.6 g, lactating - 5.2 g).
Qhov chaw ntawm Omega-6
Lawv cov npe tseem ceeb heev: cov roj zaub (cov roj pob kws, safflower roj, sesame roj, txiv laum huab xeeb thiab roj taum pauv), txiv ntoo (pine, Brazil, walnuts, txiv laum huab xeeb, pistachios), noob (linseed, sunflower, taub dag, poppy, dub). chia), avocado, xim av xim av.
Nws yog ib qho tseem ceeb heev kom nkag siab tias muaj kev sib raug zoo ntawm Omega-3 thiab Omega-6 thiab cov txiaj ntsig zoo ntawm lub cev yuav ua tiav tsuas yog thaum cov roj fatty acids tau noj hauv qhov sib piv.
Qhov kev noj qab haus huv zoo tshaj plaws ntawm Omega-3 rau Omega-6 yog 1: 1, piv txwv li, ib hnub twg, nws yog qhov zoo tshaj plaws los noj tib tus nqi ntawm ob qho tib si. Ib qho piv txwv 1: 4 (piv txwv li 6 npaug ntau dua omega-4 dua li omega-3) kuj yog qhov qub. Cov neeg uas noj cov zaub mov tsiaj noj qhov nruab nrab ntawm 1:30, uas, raws li koj tuaj yeem xav, tsis yog ib qho kev noj qab haus huv heev. |
Omega-9
Yog lawm, yog, tib yam Omega-9s uas yog ib feem ntawm cov qauv ntawm txhua lub cell hauv tib neeg lub cev.
Yog tsis muaj Omega-9 cov rog, kev ua haujlwm tag nrho ntawm kev tiv thaiv kab mob, kab mob plawv, endocrine, paj hlwb thiab digestive systems yog tsis yooj yim sua.
Raws li cov qauv thoob ntiaj teb, txhawm rau kom noj qab haus huv, cov txiv neej thiab poj niam yuav tsum tau noj Omega-9 nyob rau hauv thaj tsam ntawm 13-20% ntawm tag nrho cov calories kom tsawg (qhov no, dhau los, nyob ntawm ntau yam: poj niam txiv neej, hnub nyoog, hnyav, ua haujlwm txhua hnub thiab lwm yam).
Qhov chaw ntawm Omega-9
Koj tuaj yeem tau txais Omega-9 los ntawm cov roj (rapeseed, sunflower, txiv ntseej), almonds thiab avocados.
Yog li cov ncauj lus kom ntxaws txog qhov tam sim no nrov Omega fatty acids tau tshwm sim.
Peb tau txais dab tsi los ntawm qhov tshwm sim?
Yog lawm, peb xav tau omega-fatty acids rau kev ua haujlwm ntawm lub cev, kev loj hlob ntawm cov plaub hau thiab rau tes, kev noj qab haus huv zoo thiab kev noj haus zoo.
Qhov tseem ceeb - tsis txhob hnov qab tias yuav tsum muaj qhov sib npaug ntawm txhua yam.
Peb cia siab tias tsab xov xwm no yuav yog koj tus pab kom ua tiav nws.