Why should I increase my Omega fatty acid intake?
Our intake of essential fatty acids has changed radically in the last century. Our ratio of Omega-6 to Omega-3 should be close to 1:1, but it is now over 10:1 and up to 20:1. This is due to the addition of corn, sunflower, safflower, sesame and other Omega-6 oils to our food supply. Such excesses are thought by many scientists to be a factor in a number of chronic medical conditions including arthritis, cardiovascular disease, asthma, acne, obesity and depression. It is clear that we need to increase our intake of Omega-3 fatty acids and decrease our intake of Omega-6 (linoleic acid) oils. By doing so we will be, look and feel healthier.
What are good fats and bad fats?
Fat is a concentrated source of energy. This source of energy is very useful during aerobic exercise. The longer the exercise, the higher the fat contribution for providing energy. Fat is particularly used in large quantities in the brain and nervous system. There are two types of fat: saturated and unsaturated. Unsaturated fats are commonly referred to as “good” fats, and should make up the greatest percentage of your fat intake.
Unsaturated fats, “good fats” are liquid at room temperature, and remain in liquid form even when refrigerated or frozen.
Good fats are part of the essential fats: omega 3 and omega 6, both of which are unsaturated fats.
What are EPA and DHA?
These are two specific essential fatty acids found in fish oil. Both Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) have been well documented in regulating cellular functions and promoting good health. Diets deficient in EPA and DHA have been associated with a number of health problems, most notably cardiovascular disease.
What is GLA and how is it different from other Omega-6 sources?
GLA (Gamma Linolenic Acid) is an Omega-6 fatty acid found in high amounts in borage oil, and to a lesser degree in black currant and evening primrose oils. In contrast to the sunflower, safflower and other Omega-6 oils, the presence of GLA in borage oil results in very different physiological effects. Linoleic acid in its current dietary excess promotes inflammation due to the production of arachidonic acid (AA). GLA on the other hand, actually interferes with the production of AA and decreases inflammation. GLA has been used with success in treating various medical conditions, most notably rheumatoid arthritis and eczema. Emerging science also indicates that GLA has synergistic activities with the Omega-3 marine-derived DHA and EPA, particularly in cardiovascular health and fat metabolism.
We all want to be healthy, happy and fit with enough energy for work and for play. A well-balanced diet, exercise, and enough rest go a long way in helping us get the most out of life. And essential fatty acids (EFAs) have been proven to help us achieve healthier and happier lives. These good fats’ truly are essential and the majority of us are not consuming enough of the well-researched Omega fats. Now getting the right amount of Omegas to suit your specific health needs is easier than ever.
Where do essential fats come from?
Sources of Omega 3 and Omega 6 essential fats:
Cold Water fish such as Salmon (coho, king and pink), sardines, cod, albacore tuna, trout, halibut , herring. (these fish are also a great source of Omega 6, but are predominantly richer in Omega 3)
Flaxseeds and green leafy vegetables are great sources of Omega 3.
Sesame and sunflower seeds and other seeds and nuts are great sources of Omega 6.
Borage oil and evening primrose oil are rich sources of GLA which is part of the Omega 6 essential fats.
Where do saturated fats come from?
Saturated fats contain large amounts of saturated fatty acids. Saturated fatty acids are named so, because they are “saturated” with hydrogen, meaning they have only single bonds between carbon atoms, leaving no room in their chemical structure for additional hydrogen atoms. Saturated fats are typically solid at room temperature.
Varieties of Saturated fat include: Butter, coconut and palm oils and lard.
aid in balancing the autoimmune system
treats skin conditions such as eczema and psoriasis
Kwa nini ni lazima niongeze ulaji wangu wa asidi ya mafuta ya Omega? Mazao ya asidi muhimu ya mafuta yamebadilika sana katika karne iliyopita. Kwa mfano, uwiano wa omega-6 na omega-3 ni karibu 1: 1, lakini sasa ni zaidi ya 10: 1. Hii ni kwa sababu ya kuongeza mahindi, sunflower, safflower, sesame na mafuta mengine ya Omega-6 kwa ugavi wetu wa chakula. Wanasayansi wengi wanaamini kwamba kupita kiasi kwa kiasi hicho ni sababu ya matatizo kadhaa ya afya, kutia ndani ugonjwa wa viungo vya mwili, magonjwa ya moyo, pumu, uvimbe, unene wa kupita kiasi, na mshuko wa moyo. Kwa hivyo, ni muhimu kuongeza ulaji wa asidi za mafuta za Omega-3 na kupunguza ulaji wa mafuta ya Omega-6 (asidi ya linoleic). Kwa kufanya hivyo tutakuwa, tutaonekana na kujisikia wenye afya zaidi. Ni nini mafuta mazuri na mabaya? Mafuta ni chanzo kikuu cha nishati. Chanzo hiki cha nishati ni muhimu sana wakati wa mazoezi ya aerobic. Kadiri mazoezi ya mwili yanavyodumu, ndivyo mafuta yanavyotumiwa kutoa nishati. Mafuta hutumiwa hasa kwa wingi katika ubongo na mfumo wa neva. Kuna aina mbili za mafuta: mafuta yaliyojaa na yasiyojaa. Mafuta yasiyo na unyevu kwa kawaida huitwa "mafuta mazuri", na yanapaswa kuwa asilimia kubwa zaidi ya ulaji wako wa mafuta. Mafuta yasiyo na unyevu, "mafuta mazuri" ni kioevu katika joto la chumba, na hubaki katika fomu ya kioevu hata wakati wa kufungia au kufungia. Mafuta mazuri ni sehemu ya mafuta muhimu: omega-3 na omega-6 ambayo yote ni mafuta yasiyo na unheated. EPA na DHA ni nini? Hizi ni asidi mbili za mafuta muhimu zinazopatikana katika mafuta ya samaki. Asidi ya Eicosapentaenoic (EPA) na asidi ya Docosahexaenoic (DHA) ni muhimu kwa afya ya binadamu. Chakula chenye upungufu wa EPA na DHA kinahusishwa na matatizo kadhaa ya afya, hasa ugonjwa wa moyo na mishipa ya damu. GLA ni nini na ni tofauti gani na vyanzo vingine vya Omega-6? GLA (Gamma-linolenic asidi) ni omega-6 asidi ya mafuta kupatikana katika kiasi kikubwa katika mafuta ya borage, na kwa kiwango kidogo katika mafuta ya black currant na jioni primrose. Tofauti na mafuta ya jua, saflor na mafuta mengine ya Omega-6, uwepo wa GLA katika mafuta ya borage husababisha athari tofauti sana za kisaikolojia. Linoleic asidi katika ziada yake ya sasa ya chakula huendeleza uvimbe kutokana na uzalishaji wa asidi arachidonic (AA). GLA, kwa upande mwingine, huingilia kati na uzalishaji wa AA na kupunguza uvimbe. GLA imekuwa ikitumika kwa mafanikio katika kutibu hali mbalimbali za matibabu, hasa ugonjwa wa arthritis na eczema. Utafiti unaonyesha kwamba GLA ina shughuli za ushirikiano na DHA na EPA ya omega-3 inayotokana na bahari, haswa katika afya ya moyo na mishipa ya mafuta. Sisi sote tunataka kuwa na afya, furaha na kuwa na nguvu za kutosha kwa ajili ya kazi na kwa ajili ya kucheza. Chakula kizuri, mazoezi, na mapumziko ya kutosha hutusaidia kupata faida nyingi maishani. Asidi muhimu za mafuta (EFAs) zinasaidia kuimarisha afya na afya ya mwili. Mafuta haya mazuri ni muhimu na wengi wetu hatumii mafuta ya kutosha ya Omega yaliyochunguzwa vizuri. Sasa kupata kiasi sahihi cha Omega ili kukidhi mahitaji yako maalum ya afya ni rahisi kuliko hapo awali. Mafuta muhimu hutoka wapi? Vyakula vya Omega 6 na Omega 3 vinaweza kuhifadhiwa kwa muda mrefu, lakini kwa kiasi kikubwa, samaki wa maji baridi kama vile salmon, sardines, cod, tuna, trout, halibut, na herring. Samaki ni chanzo kikubwa cha omega-6 lakini wengi wao ni matajiri katika omega-3: Flaxseeds na mboga za majani ya kijani ni vyanzo vikubwa vya omega-3. Mbegu za sesame, sunflower na karanga ni vyanzo vya omega-6 Mafuta ya borage na mafuta ya primrose ya jioni ni vyanzo vya GLA, ambayo ni sehemu ya mafuta muhimu ya Omega 6. Mafuta yenye unene hutoka wapi? Mafuta yaliyojaa yana kiasi kikubwa cha asidi za mafuta zilizojaa. Asidi za mafuta zilizojaa zinaitwa hivyo kwa sababu zina hidrojeni, ikimaanisha kuwa zina vifungo vya moja tu kati ya atomu za kaboni, na haziachi nafasi katika muundo wao wa kemikali kwa atomu za hidrojeni za ziada. Kwa kawaida mafuta yaliyojaa huwa na umbo gumu katika joto la chumba. Aina za mafuta yaliyojaa ni pamoja na: siagi, kokoni na mafuta ya mtende na lard. Inasaidia kusawazisha mfumo wa kinga ya mwili, na pia inasaidia katika matibabu ya magonjwa ya ngozi kama vile eczema na psoriasis.