Omega-6 va Omega-3 yog' kislotalari: to'g'ri muvozanatni topish

Omega-6 yog 'kislotalari muhim bo'lsa-da, ularni boshqa turdagi ko'p to'yinmagan yog'lar omega-3 yog' kislotalari bilan muvozanatlash muhimdir. Ikkala turdagi yog'lar ham tana uchun juda muhim, ammo ularni to'g'ri nisbatda iste'mol qilish kerak.

Omega-6 yog 'kislotalari nima?

Omega-6 yog 'kislotalari inson tanasida muhim rol o'ynaydigan ko'p to'yinmagan yog'larning bir turidir. Ular "ajralmas" deb ataladi, chunki tana ularni o'z-o'zidan ishlab chiqarmaydi; ular dietadan olinishi kerak. Omega-6 yog 'kislotalari o'sish va rivojlanish, miya funktsiyasi va sog'lom teri va sochni saqlash uchun muhimdir. Quyida biz omega-6 ning tanadagi rolini ko'rib chiqamiz:

Hujayra tuzilishi va funktsiyasi: Omega-6 yog 'kislotalari hujayra membranalarining asosiy komponenti bo'lib, struktura va moslashuvchanlikni ta'minlaydi. Ular hujayra membranalarining yaxlitligi va suyuqligini saqlashga yordam beradi, bu hujayraning to'g'ri ishlashi uchun zarurdir.
Yallig'lanish va immunitet: Yog 'kislotalari yallig'lanish reaktsiyasida ishtirok etadi va immunitet tizimini tartibga solishga yordam beradi. Yallig'lanish shikastlanish va infektsiyaga tabiiy javob bo'lsa-da, sog'liq muammolariga olib keladigan surunkali yallig'lanishning oldini olish uchun yaxshi tartibga solinishi muhimdir.
Miya salomatligi: Omega-6 yog 'kislotalari miya faoliyatini, normal o'sishi va rivojlanishini qo'llab-quvvatlaydi. Ular, shuningdek, bolalar uchun va homiladorlik davrida homilaning miya va asab tizimining rivojlanishi uchun muhimdir.

Oziqlanish manbalari

Omega-6 yog 'kislotalari turli xil ovqatlarda, asosan o'simlik manbalarida mavjud. Mana bir nechta umumiy ovqatlanish manbalari:

O'simlik moylari: Bular omega-6 yog 'kislotalarining eng muhim manbalari. Makkajo'xori yog'i, soya yog'i, kungaboqar yog'i va otquloq yog'i kabi yog'lar omega-6 ga boy.
Yong'oqlar: Yong'oq, bodom va kaju kabi ko'plab yong'oqlar etarli miqdorda omega-6 yog 'kislotalari bilan ta'minlaydi.
Urug'lar: kungaboqar, qovoq va kunjut urug'lari omega-6 yog 'kislotalarining ajoyib manbalari hisoblanadi.

Omega-3 yog 'kislotalari nima?

Omega-3 yog 'kislotalari ko'p to'yinmagan yog'larning bir turi bo'lib, ular "asosiy" yog' kislotalari deb ham ataladi, chunki tana ularni o'z-o'zidan ishlab chiqarmaydi; ular dietadan olinishi kerak. Bu erda ularning turli xil tana funktsiyalarida, jumladan yurak sog'lig'i, miya funktsiyasi va yallig'lanishni tartibga solishdagi rolini ko'rib chiqing:

Yurak salomatligi: triglitseridlarni, qon bosimini pasaytirishga yordam beradi, aritmiya xavfini kamaytiradi va arteriyalarda blyashka rivojlanishini sekinlashtiradi. Bu ta'sirlar birgalikda yurak xastaligi va insult xavfini kamaytiradi. Sizning e'tiboringizni Omega-life Vegan - yurak salomatligi uchun eng yaxshi omega 3 ga qaratamiz. OMEGA-life omega-3 yog 'kislotalari EPA va DHA ga boy suv o'tlari yog'i bo'lgan kapsulalardir. Ular lipid metabolizmiga ham ta'sir qiladi: ratsiondagi to'yingan yog'li kislotalarni mono to'yinmagan va/yoki ko'p to'yinmagan yog'li kislotalar bilan almashtirish qondagi xolesterin miqdorini normal saqlashga yordam beradi.

Omega-life vegan cape ds 60 dona

6738899

Property name Dietary supplement with the omega-3 fatty acids EPA+DHA and vitamin E Composition Algae oil [algal species (Schizochytrium sp. 67%), sunflower oil (2%), rosemary extract, antioxidants: high tocopherol extracts, ascorbyl palmitate], capsule (modified corn starch). . Properties OMEGA-life® Vegan are algae oil capsules that are rich in the omeg-3 fatty acids EPA and DHA. EPA and DHA contribute to normal heart function. They also have an effect on lipid metabolism: replacing saturated fatty acids with monounsaturated and/or polyunsaturated fatty acids in the diet helps maintain normal blood cholesterol levels. As part of a healthy diet, OMEGA-life® Vegan makes an important contribution to your health. Application 1-3 capsules daily. It can be taken independently of meals. The specified consumption quantity must not be exceeded. Dietary supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Nutritional values Nutritional value Quantity per % Measurement accuracy Energy 2862 kJ 100 g Energy 694 kcal 100 g Fat 69 g 100 g Fat, of which saturated fatty acids 19 g 100 g td> Carbohydrates 27 g 100 g Carbohydrates, including sugar 0 g 100 g protein 0 g 100 g Salt 0 g 100 g Notes Store below 25°C and in a dry place. Keep out of the reach of children. Property name Dietary supplement with the omega-3 fatty acids EPA+DHA and Vitamin E Composition Algae oil [algal species (Schizochytrium sp. 67%), sunflower oil (2%), rosemary extract, antioxidants: tocopherol-rich extracts, ascorbyl palmitate], capsule (modified corn starch). . Properties OMEGA-life® Vegan are algae oil capsules that are rich in the omeg-3 fatty acids EPA and DHA. EPA and DHA contribute to normal heart function. They also have an effect on lipid metabolism: replacing saturated fatty acids with monounsaturated and/or polyunsaturated fatty acids in the diet helps maintain normal blood cholesterol levels. As part of a healthy diet, OMEGA-life® Vegan makes an important contribution to your health. Application 1-3 capsules daily. It can be taken independently of meals. The specified consumption quantity must not be exceeded. Dietary supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Nutritional values Nutritional valueQuantityper%Measurement accuracy Energy2862 kJ100 gEnergy694 kcal100 g Fat69 g100 gFat, thereof saturated fatty acids19 g100 g td>Carbohydrates27 g100 gCarbohydrates, including sugar0 g100 gprotein0 g100 gSalt0 g100 g Notes Store below 25°C and in a dry place. Keep out of the reach of children. ..

71.38 USD

Miya faoliyati va rivojlanishi: Omega-3 kognitiv funktsiya va nevrologik rivojlanish uchun muhimdir. Homilador ayollar uchun etarli miqdorda omega-3 iste'mol qilish homila miyasi va asab tizimining rivojlanishini qo'llab-quvvatlashda muhim rol o'ynaydi. Burgerstein Omega-3 DHA - bu baliq yog'ining yuqori konsentrlangan va sof preparati bo'lib, u ayniqsa homilador va emizikli ayollar uchun parhez qo'shimchasi sifatida mos keladi, chunki DHA bola miyasining rivojlanishi uchun muhimdir. DHA ning yuqori miqdori, shuningdek, ko'rish va aqliy faoliyatni optimal darajada qo'llab-quvvatlaydi, buning natijasida konsentratsiya, xotira va o'rganish qobiliyatini yaxshilash mumkin.

Burgerstein omega-3 dha 100 kapsula

4048920

Burgerstein Omega-3 DHA is a highly concentrated and pure fish oil preparation that is particularly suitable as a food supplement for pregnant and breastfeeding women, as DHA is important for the brain development of the child. The high content of DHA also optimally supports vision and mental performance, so that concentration, memory and learning ability can be increased. Contains Omega-3 DHAMade from natural fish oilNo fish flavourContributes to the maintenance of normal visionContributes to the maintenance of normal brain functionFriend of the sea certifiedWithout artificial flavoursLactose-free, gluten-free, yeast-free and peanut-freeWithout granulated sugar Application It is recommended to take 1 Burgerstein Omega-3 DHA capsule daily with some liquid. Ingredients Fish oil, coating agent (edible gelatine (fish)), humectant (glycerine), mixed tocopherols, D-alpha-tocopherol, colouring agent (sugar couleur)...

73.10 USD

Yallig'lanishni tartibga soling. Yurak kasalligi, artrit va ba'zi saraton kabi turli kasalliklar bilan bog'liq surunkali yallig'lanishni kamaytirishga yordam beradi. Omega 3 fitofarmasi suv o'tlari yog'idan olingan omega-3 yog 'kislotalarini, shuningdek, eikosapentaenoik kislota EPA va dokosaheksaenoik kislota DHAni o'z ichiga oladi va yallig'lanishni kamaytirish va yurak faoliyatini qo'llab-quvvatlash uchun ajoyib ishni bajaradi.

Phytopharma omega 3 60 kapsula

6810467

Composition 250 ??mg omega 3 fatty acids from algae oil (oil of the microalgae Schizochytrim sp.), 83 mg ut eicosapentaenoic acid EPA, 167 mg et docosahexaenoic acid DHA, Per capsule. Features Vegan. Use Take 2 capsules per day . Composition 250 ??mg omega 3 fatty acids from algae oil (Oil of the microalga Schizochytrim sp.), 83 mg ut eicosapentaenoic acid EPA, 167 mg et docosahexaenoic acid DHA, per capsule. Properties Vegan. Use Take 2 capsules per day. ..

44.45 USD

Omega-3 yog 'kislotalarining 3 ta asosiy turi mavjud:

ALA (alfa-linolenik kislota): asosan o'simlik moylarida mavjud bo'lib, ALA dietadan olinishi kerak bo'lgan muhim yog'li kislotadir.
EPA (Eikosapentaenoik kislota): Baliq va dengiz mahsulotlarida mavjud bo'lgan EPA yallig'lanishga qarshi va yurak-sog'lom foydalari bilan mashhur.
DHA (dokosaheksaenoik kislota): Shuningdek, baliq va dengiz mahsulotlarida mavjud bo'lgan DHA miya va ko'z rivojlanishi va faoliyatida muhim rol o'ynaydi.

Oziqlanish manbalari:

Yog'li baliq: losos, skumbriya, sardalya va alabalık kabi yog'li baliqlar EPA va DHA ning boy manbalari hisoblanadi.
Zig'ir urug'lari: zig'ir urug'i va zig'ir yog'i ALA ning ajoyib o'simlik manbalari hisoblanadi.
Chia urug'lari: ALA ning yana bir ajoyib manbai va uni turli xil idishlarga osongina qo'shish mumkin.
Kenevir urug'i: omega-3 va omega-6 yog 'kislotalarining muvozanatli nisbatini ta'minlaydi.
Yosun yog'i: Yosun yog'i vegetarianlar va vegetarianlar uchun mos bo'lgan DHA ning o'simlikka asoslangan manbaidir.

Omega-6 va Omega-3 yog 'kislotalarini muvozanatlash

Ikkala turdagi yog 'kislotalari, ya'ni omega-6 va omega-3, ajralmas va tanada muhim rol o'ynaydi, ammo ularni to'g'ri nisbatda iste'mol qilish kerak. Ratsionda odatda juda ko'p omega-6 va juda kam omega-3 mavjud bo'lib, yallig'lanish va boshqa sog'liq muammolariga olib keladi. Omegabian 3-6-9 muvozanatli miqdorda 3-6-9 yog 'kislotalarini o'z ichiga oladi va shilliq pardalar va quruq teri uchun terining tabiiy lipid plyonkasini yaratishga yordam beradi. Keling, nima uchun muvozanat juda muhimligini ko'rib chiqaylik:

Yallig'lanishni tartibga solish: Omega-6 yog 'kislotalari yallig'lanishni rag'batlantiradi, bu immunitet reaktsiyasi va davolanish uchun zarurdir. Biroq, omega-6-ni haddan tashqari iste'mol qilish turli kasalliklarga bog'liq bo'lgan surunkali yallig'lanishga olib keladi. Boshqa tomondan, omega-3 yog 'kislotalari yallig'lanishga qarshi xususiyatlarga ega va omega-6 ning yallig'lanish ta'sirini bartaraf etishga yordam beradi, bu esa muvozanatli yallig'lanish reaktsiyasini ta'minlaydi.
Yurak salomatligi: Yuqori omega-6 va past omega-3 ning nomutanosibligi yurak xastaligi xavfini oshiradi. Omega-3 yurak sog'lig'ini qo'llab-quvvatlaydi, triglitseridlarni pasaytiradi, qon bosimini pasaytiradi va arteriyalarda blyashka paydo bo'lishining oldini oladi.
Miya funktsiyasi: Omega-6 va omega-3 yog 'kislotalari ham miya faoliyati va rivojlanishi uchun zarurdir. Biroq, yaxshi muvozanat kognitiv funktsiyani yaxshilashi va nevrologik kasalliklar xavfini kamaytirishi mumkin.

Omega-6 va omega-3 ning muvozanatli nisbatiga intiling. Tarixiy jihatdan, odamlar bu yog'larni taxminan 1: 1 dan 4: 1 gacha bo'lgan nisbatda iste'mol qilishgan, ammo zamonaviy parhezlar 15: 1 yoki undan yuqori nisbatlarga ega. Omega-6 ga boy qayta ishlangan oziq-ovqatlarni iste'mol qilishni kamaytiring va sog'lom muvozanatga erishish uchun omega-3 ga boy ovqatlar va qo'shimchalarni iste'mol qilishni oshiring. Aytgancha, Omega 3 yog 'kislotalari bo'lgan qo'shimchalar immunitetni mustahkamlovchi eng yaxshi qo'shimchalardir.

Rad etish: Maqolada Omega 3 va Omega 6 yog 'kislotalari balansining roli haqida ma'lumot mavjud va tibbiy maslahat emas. Sizning ahvolingiz yoki davolanishingiz haqida har doim maslahat uchun shifokoringizdan so'rang.

M. Fisher