So woate Vitamin F ho asɛm pɛn? Momma yɛnka ho asɛm tiawa!

Ebia woate vitamin pii ho asɛm. Te sɛ vitamin A, B, C, ne D. Nanso sɛ meka sɛ "Vitamin F" a, ebia ɛbɛyɛ foforo kakra ama wo. So eyi yɛ vitamin ampa? Anaasɛ ɛyɛ biribi foforo a yennim ho hwee? Okay, ɛnnɛ yɛbɛka saa ɔhɔhoɔ yi a wɔfrɛ no "Vitamin F" ne dwumadie a ɔde ma yɛn nipadua no ho asɛm kɔ akyiri, tiawa paa, na ɛyɛ adamfofa kwan so. Mebɛkyerɛkyerɛ mu wɔ ɔkwan a wobɛtumi ate aseɛ so.

Dɛn ankasa ne Vitamin F?

Sɛ yɛbɛka no tiawa a, Vitamin F nyɛ vitamin ankasa! Yiw, ebia ɛbɛyɛ wo nwonwa. Nokwarem no, ɛyɛ srade ahorow abien a wɔaka abom. Wɔn ne Alpha-linolenic acid (ALA) ne Linoleic acid (LA) . ALA yɛ `Omega-3` srade acid, na LA yɛ `Omega-6` srade acid.

Fa no sɛ, bere a nyansahufo huu srade abien yi wɔ 1920 mfe no mu no, mfiase no wosusuwii sɛ ɛyɛ vitamin foforo. Ɛno nti na wɔtoo wɔn din "vitamin F." Akyiri yi ara na wohui sɛ eyinom yɛ srade. Nanso mfitiase din "vitamin F" no kɔɔ so yɛɛ ne su ara kwa. Ɛte sɛ abodin bi a wɔde maa obi bere a na ɔyɛ abofra, na wɔkɔ so de saa din no frɛ no akyiri yi.

Wobu ALA ne LA nyinaa sɛ srade a ɛho hia . So wunim nea "ɛho hia" kyerɛ? Ɛno kyerɛ sɛ yɛn nipadua ntumi ntra ase a wɔn nka ho, na yɛn nipadua nso ntumi nyɛ wɔn ankasa. Enti, ɛsɛ sɛ yenya emu dodow no ara fi nnuan a yedi mu.

Dɛn na Vitamin F yɛ yɛn nipadua?

Afei momma yɛnhwɛ adwuma a ɛho hia a "Vitamin F" yi yɛ wɔ yɛn nipadua mu.

Nokwarem no, vitamin F boa ma yɛyɛ nneɛma pii a ɛho hia wɔ yɛn nipadua mu.

• Ɛma nkwammoaa ahoɔden: Nkwammoaa nketenkete na ɛka bom yɛ yɛn nipadua. Fa saa nkwammoaa yi sɛ afie nketewa. Srade a ɛwɔ vitamin F mu no boa ma afie yi afasu, kyerɛ sɛ, nkwammoaa no akyi kata so, tumi yɛ nsakrae, ahoɔden, na ɛyɛ nhyehyɛe.
• Ɛboa ma onyin ne nkɔso: Efi mmofraase kosi mpanyin afe so no, eyi ho hia yiye ma yɛn nipadua nyin ne akwaa ahorow a enyin.
• Ɛboa ma wɔde nsɛnkyerɛnne ma: Wɔsesa nkrasɛm ahorow wɔ yɛn nipadua mu. Saa srade ahorow yi nso boa ma wɔyɛ nsɛnkyerɛnne a ɛho hia ma nneɛma te sɛ mogya mmoroso a yɛbɛhwɛ so ne yɛn nipadua mu ahoɔden a ɛko tia nyarewa no a yɛbɛma ayɛ adwuma yiye.
• Ɛma ahoɔden: Yɛn nipadua hia ahoɔden na ama yɛatumi ayɛ adwuma. Saa vitamin F yi nso yɛ adwuma sɛ calories fibea. Ɛne sɛ, ɛma yenya ahoɔden.

Bio nso, saa srade a ɛwɔ yɛn nipadua mu no dannan srade afoforo ahorow ahorow a ɛwɔ yɛn nipadua mu. Saa srade a wɔayɛ no foforo yi nso yɛ nnwuma afoforo a ɛho hia wɔ yɛn nipadua mu.

Mfaso a ɛyɛ nwonwa bɛn na ɛwɔ Vitamin F so?

Vitamin F, anaa srade ALA ne LA yɛ nneɛma pii ma yɛn nipadua. Saa srade ahorow yi ma yɛn nipadua no yɛ adwuma yiye na ebetumi aboa mpo ma yɛasiw nyarewa ahorow ano. Wɔda so ara reyɛ eyi ho nhwehwɛmu, nanso momma yɛnhwɛ mfaso atitiriw a wɔahu de besi nnɛ no bi.

• Koma akwahosan:
• Vitamin F a wobɛnom no betumi aboa ma wo koma anya apɔwmuden na asiw komayare bi te sɛ komayare ano. Fa yɛn koma sɛ afiri ketewaa bi a ɛyɛ adwuma awia ne anadwo. Vitamin F boa ma afiri yi kɔ so yɛ adwuma yiye.
• Ɛboa nso ma srade bɔne a ɛwɔ mogya no mu no so tew. Eyi ma srade a ɛboaboa ano wɔ mogya ntini no mu no so tew na esiw mogya no kwan.

• Mmofra nkumaa nkɔso:
• Sɛ woyɛ ɛna a onyinsɛn anaa woma nufu a, mpataa a mercury nnim a wubedi no betumi aboa ma wo ba no anyin na n’amemene anyin. Nea enti a ɛte saa ne sɛ omega-3 srade a ɛwɔ mpataa yi nso mu. Enti, eyi ho hia yiye wɔ nyinsɛn mu ne awo akyi nyinaa.

• Amemene no akwahosan: .
• Vitamin F betumi aboa ma asiane a ɛwɔ hɔ sɛ wobenya nyarewa a ɛfa nkae ho te sɛ Alzheimer yare, adwenemhaw, ne adwene mu haw afoforo so atew. Saa srade ahorow yi ho hia yiye ma yɛn amemene no dwumadi.

• Adwene mu akwahosan:
• Wɔahu sɛ sɛ obi di srade a, ebetumi aboa ma tebea horow te sɛ adwenemhaw ne dadwen ho sɛnkyerɛnne so atew. Wɔboa nso ma wonya asomdwoe ho adwene.

• Aniwa akwahosan:
• Vitamin F boa ma yɛn aniwa mu retina no nyin na ɛyɛ adwuma.
• Eyi nso boa ma aniwa a ɛyɛ kusuu ho sɛnkyerɛnne ahorow no fi hɔ.
• Ebetumi nso atew asiane a ɛwɔ hɔ sɛ yebenya tebea horow te sɛ aniwa a ɛyɛ mmerɛw esiane mfe a yɛadi nti, a ebetumi aba bere a yɛrenyin no so.

• Ntini mu yare (RA): .
• Sɛ wowɔ ntini mu yare (RA) (yare a ɛma nkwaa hohoro na ɛyɛ yaw) a, nnuan a wubedi anaa nnuru a vitamin F wom a wobɛnom aka w’aduru ho no betumi aboa ma woadi sɛnkyerɛnne ahorow no so, titiriw ɔfe ne ɛyaw.

• Honam ani akwahosan (Skincare): .
• Vitamin F nso so wɔ mfaso kɛse ma yɛn honam ani. Sɛ nneɛma a wɔde gu honam ani te sɛ ngo ne aduru a wɔde hyɛ honam ani no wɔ vitamin F a, ɛboa ma nsu a ɛwɔ honam ani no kɔ so tra hɔ.
• Eyi betumi atew nneɛma te sɛ akisikuru, honam ani a ɛyɛ kusuu, ne nwi so.
• Afei nso, esiane sɛ saa srade yi boa ma honam ani akwanside a ɛbɔ ho ban no kɔ so tra hɔ nti, mfaso wɔ so kɛse nso ma nnipa a wɔwɔ honam ani yare te sɛ atopic dermatitis ne psoriasis.

So ɛnyɛ nwonwa? Ɛwom sɛ wɔfrɛ no "Vitamin F" de, nanso saa srade yi yɛ nneɛma pii ma yɛn nipadua!

Nnuan bɛn na Vitamin F pii wom yiye?

Afei ebia woredwene sɛ, "Okay, sɛ eyi ye saa a, yɛbɛyɛ dɛn anya afi aduan mu?" Nea eye ne sɛ, nnuan pii wɔ hɔ a vitamin F wom.Nnuan pii a efi afifide mu no wɔ ALA ne LA nyinaa. Nanso ebia ebinom bɛboro biako.

Nnuan bi a Vitamin F wom fi awosu mu ni:

• Nnuadewa: Walnuts, hazelnuts, cashews, almonds, pine nnuaba. Wobetumi adi eyinom a wɔannoa anaasɛ wɔde aka nnuan ho.
• Aba: Flaxseeds, Chia aba, Sunflower aba. Wobetumi de eyinom nso aka salad ne yogurt ho.
• Ngo: Flaxseed ngo, canola ngo, walnut ngo, soyabean ngo. Wobetumi de saa ngo yi ayɛ salad ne aduannoa.

Mpataa te sɛ salmon, tuna, ne sardines nso wɔ ALA ne LA bi. Nanso wɔn mu dodow no ara wɔ `Omega-6` ne `Omega-3` srade ahorow afoforo.

Bio nso, soyabean, tofu, nhaban momono, ne kiwi nnuaba nso wɔ vitamin F. Nnuan bi, sɛ nhwɛso no, nufusu bi, nkesua, nnuaba mu nsu, ne nkokoaa aduan nso, wɔde vitamin F ahyɛ mu den.

Wubetumi nso anom vitamin F sɛ aduannuru. Sɛ nhwɛso no, wobetumi anya flaxseed ngo aduru, primrose ngo aduru, ne black currant ngo aduru a wɔde hyɛ mu wɔ gua so. Vitamin F nso wɔ hɔ sɛ nea wɔde gu nipadua no so. Vitamin F wɔ honam ani serum, ngo, ne cream pii mu.

Vitamin F dodow ahe na mihia?

Eyi yɛ asɛmmisa a ɛyɛ den kakra. Nyansahufo nhuu linoleic acid (LA) dodow pɔtee a wuhia da biara. Nanso, dodow bi wɔ hɔ a wɔkamfo kyerɛ sɛ wɔmfa alpha-linolenic acid (ALA) nni dwuma. Nanso saa dodow no nso gyina nneɛma ahorow so. Sɛ nhwɛso no, mfe a woadi ne sɛ́ woyɛ ɔbea anaa ɔbarima betumi aka dodow a wuhia.

Wɔtaa ka sɛ ɔbarima a wanyin hia ALA bɛyɛ gram 1.6 da biara, na ɔbea a wanyin hia bɛyɛ gram 1.1. Ebia saa dodow yi bɛkɔ soro kakra ama ɛnanom a wɔyem ne wɔn a wɔma wɔn nufu. Afei nso, dodow a wohia ma mmofra nkumaa no gu ahorow a egyina mfe a wɔadi so.

Enti, sɛ wubehu vitamin F dodow pɔtee a wuhia a, ɛbɛyɛ papa sɛ wubebisa w’abusua oduruyɛfo anaa aduannuru ho ɔbenfo. Wobetumi de afotu pɔtee a egyina w’akwahosan tebea so ama wo.

So ɔhaw bi betumi aba bere a worenom Vitamin F aduru a wɔde ma no?

Ɛho hia sɛ wo ne wo duruyɛfo anaa nnuruyɛfo kasa ansa na woanom aduannuru biara, efisɛ nnuru bi te sɛ omega-3 a wɔde ma no betumi ne nnuru afoforo a worenom no adi nkitaho.

Titiriw no, sɛ worenom nnuru a ɛko tia mogya a ɛtwetwe (te sɛ Warfarin – a wɔsan frɛ no Coumadin®) a, Omega-3 a wobɛnom pii no betumi de mogya a ɛbɛtɔ wo ho haw aba. Enti, wo duruyɛfo betumi akyerɛkyerɛ mu akyerɛ wo sɛ ebia ɔhaw bi betumi aba nnuru a wɔde ka aduan ho a worenom ne nnuru a worenom no ntam anaa. Ɛnyɛ adwene pa sɛ wobɛnom nnuru a wɔde ka aduan ho sɛnea w’ankasa wopɛ.

So nsunsuanso bɔne bi wɔ Vitamin F a wɔde ma mu?

Mpɛn pii no, Omega-3 a wɔde ma no mfa ɔhaw kɛse biara mma. Nanso, wɔtaa yɛ nketewa. Nneɛma bɔne a ebetumi afi mu aba no bi ni:

• Sɛ́ wobɛte dɛ bi a ɛyɛ nwonwa nka wɔ w’anom.
• Ɔhome bɔne (Halitosis).
• Koma a ɛyɛ yaw.
• Abofono.
• Yafunu mu yaw.
• Ayamtuo.
• Tipaeɛ.
• Fifiri a ɛyɛ huam.

Sɛ biribi a ɛte sɛɛ to wo a, ɛbɛyɛ papa sɛ wo ne oduruyɛfo bɛkasa.

Nea etwa to no, nneɛma a ɛsɛ sɛ wokae (Take-Home Message) .

Okay, enti yɛkaa "Vitamin F" ho asɛm pii nnɛ, ɛnte saa?

Ne tiaatwa mu no, Vitamin F nyɛ vitamin ankasa, na mmom srade abien a ɛho hia, ALA ne LA, a yɛn nipadua hia. Eyinom boa ma biribiara kɔ so nya apɔwmuden, efi yɛn nipadua mu nkwammoaa so kosi yɛn koma, amemene, ne honam ani.

Nea eye ne sɛ, yebetumi anya srade a ɛho hia yi afi awosu mu afi nnuan pii mu. Ɔkwan a eye sen biara a wobɛfa so ayɛ eyi ne sɛ wode nneɛma te sɛ nnuaba, aba, ne ngo bi bɛka w’aduan ho. Sɛ wudi aduan a ɛkari pɛ a, ɛnyɛ mpɛn pii na eyinom bɛtɔ wo.

Nanso, sɛ wote nka sɛ wunnya eyinom nnɔɔso mfi w’aduan mu, anaasɛ sɛ ɛho hia sɛ wonom nnuru a wɔde ka ho esiane biribi pɔtee bi nti a, hwɛ hu sɛ wubedi kan ne wo duruyɛfo akasa na woayɛ saa wɔ n’afotu ase nkutoo. Efisɛ, te sɛ biribiara no, eyi a wobɛnom dodo no nyɛ papa, na ebetumi de ɔhaw ahorow aba nnuru afoforo a worenom nso ho.

Enti, sɛ wobɛtena apɔwmuden mu a, kae "Vitamin F" adamfo yi na fa adidi nhyehyɛe pa tom. Ɛda no nkɔ yie mma wo!

` Vitamin F, srade a ɛwɔ nipadua mu, alpha-linolenic acid, linoleic acid, omega-3, omega-6, akwahosan mu mfaso