Omega-6脂肪酸须知的资讯

什么是Omega-6脂肪酸?

  • 是必需脂肪酸的其中一种
  • 机体不能制造,必须从食物中摄入
  • 对于调节能量产生(新陈代谢的一部分)、骨骼、皮肤和头发健康都非常重要

食物来源

Omega-6 不饱和脂肪酸主要来源于植物油

食物来源与含量(每100g):

  • 豆油: 50g
  • 玉米油: 49g
  • 蛋黄酱: 39g
  • 葵花籽: 34g
  • 杏仁: 12g
  • 腰果: 8g

Omega-6脂肪酸的益处

Omega-6脂肪酸能协调荷尔蒙水平。除此之外,Omega-6脂肪酸还有益于皮肤,能舒缓皮肤过敏。OMEGA-6能在体内转化成GAMA-亚油烯酸(GLA)。GLA能控制炎症,减缓更年期症状,抑制糖尿病引起的神经衰退。

主要危害

过高的Omega-6脂肪酸:Omega-3脂肪酸比值, 会干扰Omega-3脂肪酸在我们体内的益处。长期过量Omega-6脂肪酸会引起:

  • 慢性心脏病发作
  • 血栓性中风
  • 心律不整
  • 关节炎

Omega-6脂肪酸:Omega-3脂肪酸比值

这两种脂肪酸的比值十分重要。世界卫生组织 (WHO) 建议维持比值于5-10:1

均衡的Omega-6脂肪酸与Omega-3脂肪酸摄取量对身体各项功能有益。均衡的比值能让大家从Omega-6脂肪酸获益,也能同时避免过量Omega-6脂肪酸的危害。

 

参考资料

  1. Gibson RA, Muhlhausler B, Makrides M. Conversion of linoleic acid and alpha-linolenic acid to long-chain polyunsaturated fatty acids (LCPUFAs), with a focus on pregnancy, lactation and the first 2 years of life.Matern Child Nutr. 2011 Apr;7 Suppl 2:17-26. doi: 10.1111/j.1740-8709.2011.00299.x.
  2. No need to avoid healthy omega-6 fats. Assessed on 16 March 2020. Available at https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats
  3. Essential Fatty Acids: Intake Recommendations. Assessed on 16 March 2020. Available at https://www.nutri-facts.org/en_US/nutrients/essential-fatty-acids/essential-fatty-acids/intake-recommendations.html
  4. Jong CW, Kwon HS,et al. γ-Linolenic Acid versus α-Lipoic Acid for Treating Painful Diabetic Neuropathy in Adults: A 12-Week, Double-Placebo, Randomized, Noninferiority Trial. Diabetes Metab J. 2019;43:e60. English.
  5. Zurier RB, Rossetti RG, Jacobson EW, et al. Gamma-Linolenic acid treatment of rheumatoid arthritis. A randomized, placebo-controlled trial. Arthritis Rheum. 1996 Nov;39(11):1808-17.
  6. Hooper L, Al-Khudairy L, et al. Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews 2018, Issue 11. Art. No.: CD011094. DOI: 10.1002/14651858.CD011094.pub4
  7. Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Health implications of high dietary omega-6 polyunsaturated Fatty acids. J Nutr Metab. 2012;2012:539426. doi:10.1155/2012/539426
  8. Recommended Nutrient Intakes For Malaysia. National Coordinating Committee on Food and Nutrition (NCCFN), Ministry of Health Malaysia. 2017.
  9. Baike.baidu.com. 2020. Omega-6_百度百科. [online] Available at: <https://baike.baidu.com/item/OMEGA-6> [Accessed 28 May 2020].
  10. Zh.wikipedia.org. 2020. Ω-6脂肪酸. [online] Available at: <https://zh.wikipedia.org/wiki/%CE%A9-6%E8%84%82%E8%82%AA%E9%85%B8> [Accessed 28 May 2020].