When the weather is hot, everyone will pay attention to whether the intake of water or minerals is insufficient, but the intake of "oil" is often ignored. Maybe everyone has the established impression that oil is not good for the body, but there are actually different types of oil. Among them, the fats that the human body cannot synthesize on their own and must be obtained from the diet are called essential fatty acids. Omega-3 fatty acids and Omega-6 fatty acids are in this category.
Get rid of your inflammation-prone constitution by eating more ingredients with omega-3 fatty acids that inhibit inflammation. The target of reactive oxygen species, the cell membrane, is made of Omega-3 fatty acids; specifically, Omega-3 fatty acids are the raw materials for the manufacture of neurotransmitters, red blood cells, vascular endothelial cells and other cell membranes, and can also improve blood circulation.
The production of reactive oxygen species was originally to protect the body from foreign enemies, and the most representative foreign enemy is ultraviolet rays. Ultraviolet rays are very strong in summer, so reactive oxygen species are especially easy to generate. When the reactive oxygen species is in excess, it will even turn back and harm normal cells. In addition to the "external" reactive oxygen species caused by ultraviolet rays, changes in temperature, air pressure, and humidity can also cause stress, disrupt the autonomic nervous system, and generate "intrinsic" reactive oxygen species.
Among the oils rich in Omega-3 fatty acids, the most representative ones are linseed oil and perilla oil. Linseed oil and perilla oil are easily oxidized when heated, so it is best to pour them directly on the dishes or use them as dipping sauces.
subHemp seed oil and perilla oil are Omega-3 fatty acids, which can prevent inflammation in the body; Omega-6 fatty acids can promote inflammation. Without special attention to diet, almost most people will consume excessive amounts of Omega-6 fatty acids;
The ideal intake ratio of omega-3 fatty acids to omega-6 fatty acids is 1:2∼4, but the intake ratio of most people is 1:10∼40, and the intake of omega-6 fatty acids is obviously excessive. In addition to omega-6 fatty acids, eating too much trans fat (margarine, ghee, fry, etc.) is also one of the reasons why many modern people are prone to inflammation or allergies.
In addition, omega-3 fatty acids have an impact on memory and mental agility. In addition to preventing the body from generating reactive oxygen species due to stress, you can also consume more Omega-3 fatty acids when your conscious creativity or planning ability is a little weak.
Schematic／
Greenback is rich in Omega-3 fatty acids, and red meat has more Omega-6 fatty acids. When you don't know whether to eat fish or meat, choose fish .
These fish are rich in fat-soluble nutrients such as Omega-3 fatty acids (EPA, DHA) and vitamin D, which can enhance memory and thinking skills.
◎ This article is excerpted from / "1 week 2 ingredients, letAnxiety Diet without Inflammation of the Heart" by Ai Okubo ◎ Image source/Tachi Image/Shutterstock
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