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Cov lus qhia dav dav
Qhov tseem ceeb fatty acids tsis tau synthesized los ntawm tib neeg lub cev thiab nkag rau hauv nws tsuas yog nrog khoom noj nkaus xwb.
Polyunsaturated fatty acids tseem hu ua omega-xNUMX thiab omega-xNUMX, thiab tus complex ntawm Vitamin F.
Muaj tsib ntawm lawv: linoleic, linolenic, arachidonic, eicosapentaenoic thiab docosahexaenoic.
Polyunsaturated fatty acids cuam tshuam rau cov metabolism hauv lub cev, suav nrog qib ntawm cev. Tiv thaiv cov hlwb kom dhau los ntawm kev laus ua ntej, pab khaws lawv caj ces. Tswj cov rog rog thiab kev ua ub ua no ntawm cov kab mob muaj txiaj ntsig nyob hauv lub plab.
Omega-3 thiab omega-6 lowers qib ntawm cov cholesterol nyob rau hauv lub cev thiab yog li tiv thaiv nws ntawm atherosclerosis. Cov rog no koom nrog hauv kev sib txuas ntawm cov tshuaj hormones zoo li uas pab kom ntshav siab thiab txo qhov mob, thiaj li tiv thaiv kom tsis txhob mob caj dab, sciatica, thiab kab mob degenerative disc.
Tiv thaiv cov ntshav txhaws thiab tiv thaiv cov leeg plawv. Li qub lipid metabolism hauv, txhim kho lub zeem muag, cim xeeb thiab lwm txoj haujlwm ntawm lub paj hlwb. Tsis tas li ntawd, polyunsaturated fatty acids txhim kho qhov kev txiav txim ntawm lwm cov vitamins-soluble vitamins thiab vitamins B.
Feem ntau ntawm omega-3 thiab omega-6 nyob hauv zaub roj, tshwj xeeb tshaj yog linseed, soybean, thiab txiv laum huab xeeb. Cov kua qaub no tseem muaj nyob hauv lwm cov roj zaub ib yam nkaus - noob paj noob hlis, txiv laum huab xeeb, almonds, avocados, taum pauv. Ib qho me me ntawm arachidonic acid nyob hauv cov nqaij rog rog.
Yuav kom txuag tau qhov tseem ceeb fatty acids, cov khoom ntawm tsob ntoo keeb kwm , yuav tsum tau noj tshiabCov. Kho cua sov lossis kho kom zoo ua rau cov khoom noj tsis haum.
cov khoom siv ntawm cov tsiaj keeb kwm, nplua nuj nyob hauv cov roj ntsha tseem ceeb yog: lub siab ntses, ntses ntses thiab clams.
Nyob hauv ib hnub ib tug neeg yuav siv sij hawm 2,5 g ntawm cov roj ntsha. Ntxiv mus, txhawm rau tswj lawv cov kev pom zoo hauv lub cev piv ntawm cov roj ntsha ntawm cov zaub thiab tsiaj keeb kwm yuav tsum yog 4:1.
Ntawd yog, qhov xav tau txhua hnub tuaj yeem txaus siab nrog diav ntawm Flaxseed roj lossis puv tes ntawm cov noob paj noob hlis, ntxiv rau ib feem ntawm cov ntses ntses lossis nqaij nruab deg. Tshuaj nrog ntses roj yuav tsum tau siv hauv kev sab laj nrog koj tus kws kho mob.
Txhua cov ntsiab lus hais txog Polyunsaturated fatty acids saib hauv video hauv qab no:
