We yu de tɔk bɔt vaytamɛn, sɔntɛm yu kin yɛri bɔt vaytamɛn A, B, C, ɛn D ɔltɛm. Bɔt yu dɔn ɛva yɛri bɔt ‘Vitamin F’? Pan ɔl we bɔku pipul dɛn nɔ no, dis na sɔntin we impɔtant fɔ mek wi bɔdi wok fayn fayn wan. Bɔt di tin we de sɔprayz na dat, pan ɔl we dɛn kɔl am ‘Vitamin F’, i nɔ rili bi vaytamɛn. So wetin na dis? Lɛ wi tɔk bɔt am ditayli ɛn simpul wan.
Wetin rili na ‘Vitamin F’?
Fɔ tɔk am simpul wan, vaytamɛn F nɔto vaytamɛn, bɔt na tu kayn fat dɛn we dɛn jɔyn togɛda. Dɛn tin ya na alfa-linolenik asid (ALA) ɛn linolɛyk asid (LA). Dɛn tu fat asid ya impɔtant fɔ wi bɔdi. Dis min se wi bɔdi nɔ go ebul fɔ mek dɛn fɔ insɛf, ɛn wi fɔ gɛt dɛn frɔm di it dɛn we wi de it.
dεn tu fεt asid dεm ya de insay wan grup we dεn kכl polyunsaturated fεt asid. Dɛn kin du bɔku impɔtant wok dɛn na wi bɔdi. Dɛn kin protɛkt di nerv dɛn, ɛp fɔ mek blɔd klɔt, ɛn dɛn impɔtant fɔ mek wi mɔsul dɛn wok.
So wetin mek dɛn tu kayn fat ya gɛt di nem ‘vitamin’? Di stori bigin insay 1923. We dɛn bin fɔs fɛn dɛn tu tin ya, sayɛnsman dɛn bin mistek se dɛn na vaytamɛn. Ivin if dɛn pruv sɔm ia afta dat se dɛn rili fat, di ol nem ‘vitamin F’ bin kɔntinyu fɔ de bitwin pipul dɛn.
Naw, dɔktɔ dɛn kin kɔl ɔl tu di ALA ɛn LA ɔnda di jenɛral nem ‘essential fatty acids.’ Dɛn sheb dɛn famili to tu men famili dɛn.
- Omega-3 fεt asid dεm: ALA de insay dis grup.
- Omega-6 fεt asid dεm: LA de insay dis grup.
Wetin na di wɛlbɔdi bɛnifit dɛn we vaytamɛn F (dat na dɛn fat asid ya) gɛt?
Dɛn impɔtant fat asid ya impɔtant fɔ ɔltin frɔm wi bɔdi in sɛl dɛn to wi bren. Lɛ wi tɔk bɔt sɔm pan di men bɛnifit dɛn we wi go gɛt.
1. Bren ɛn nervɔs sistɛm wɛlbɔdi
Wi bren gɛt bɔku bɔku polyunsaturated fatty acids. Dɛn tin ya kin ɛp fɔ mek di pawa we pɔsin nid fɔ tink ɛn wok ɛvride. dis imכtant fεt asid dεm implεnt spεshal fכ di divεlכpmεnt fכ di bren fכ pikin εn sכm pikin. if dεn nכ de, di bren in nεv sεl dεm (nyuron dεm) εn di kכnεkshכn bitwin dεm (synapses) nכ de divεlכp fayn fayn wan.
2. At wɛlbɔdi
Risach dɔn sho se if yu it it we gɛt bɔku ALA ɛn LA, dat kin mek yu nɔ gɛt korona at sik ɛn day bikɔs ɔf at sik. כlso, if yu riples di satεrayt fεt asid lεk animal כyl wit dεn polyunsaturated fεt asid ya i kin ridyus di bad kכlestכl lεvεl na di bכdi. Imajin aw i go fayn fɔ yu at if yu yuz sɔntin lɛk kanola ɔyl instead fɔ yuz bɔta we yu de kuk.
3. Fɔ kip mɛmori ɛn sɛns
na nכmal tin fכ mek mεmכri dכn as wi de ol, bכt strכng pruf de fכ se fכ it it we gεt omega-3 fεt asid (lεk ALA) kin εp fכ mek dis mεmכri we de kכmכt frכm di ej εn di kכgnitiv dεklin.
4. Rilif frɔm Rimatɔyd Atraytis
Rimatɔyd at na wan sik we kin mek di jɔyn dɛn swel, stif, ɛn pen. Sɔm risach dɔn sho se it we gɛt bɔku omega-3 fat asid kin ridyus di inflamɛns na dɛn bɔdi fɔ dɛn sik pipul ya. Dis kin mek di jɔyn dɛn nɔ pen ɛn nɔ stif.
Aw bɔku pan dɛn tin ya wi nid? Aw wi go gɛt dɛn?
Pɔsin we gɛt wɛlbɔdi kin gɛt di kayn fat asid we i nid frɔm di it we i de it ɛvride. So, no ɔpa limit nɔ de fɔ ɔmɔs dɛn fɔ tek. Bɔt if yu gɛt wɛlbɔdi prɔblɛm, lɛk at sik, yu dɔktɔ kin tɛl yu fɔ tek wan patikyula doz.
Di tin we impɔtant pas ɔl na dat bikɔs wi bɔdi nɔ kin ebul fɔ mek dɛn fat asid ya fɔ insɛf, wi fɔ rili put it dɛn we gɛt dɛn insay wi it.
Bɔku it dɛn de we gɛt omega-3 (ALA) ɛn omega-6 (LA) fat asid. ALA de fכn mכst insay plant it dεm. LA de insay vɛjitebul ɔyl, nɛt, mit, ɛn eg.
Si di tebul we de dɔŋ fɔ si us it dɛn gɛt dɛn impɔtant fat asid ya.
| Kategori fɔ it | Ɛgzampul dɛn |
|---|---|
| Ɔyl dɛn we dɛn kin yuz fɔ plant vɛjitebul | Soya bin ɔyl, kanola ɔyl, flaks sid ɔyl, saflɔra ɔyl |
| Di kayn nɛt ɛn sid dɛn | Chia sid, flaks sid, sanflawa sid, walnut |
| Grin vegjetabul dɛn | Spinach, brɔkoli, Brussels sprout dɛn |
| Di kayn fish dɛn we dɛn kin gɛt | Fish we gɛt ɔyl lɛk salmɔn ɛn albakɔr tuna |
| Ɔda | Eg, mit |
I nɔ kin at fɔ ad dɛn tin ya to yu it. Fɔ ɛgzampul, yu kin ad sɔm flaks sid ɔ walnut to yu salad. If yu kin it fish we gɛt ɔyl at le tu dez insay di wik, dat bak fayn.
Mɛsej we dɛn kin kɛr go na os
- ‘Vitamin F’ nɔto vaytamɛn, na tru tru wan kɔmbaynshɔn fɔ ALA ɛn LA, tu impɔtant fat asid dɛn we wi bɔdi nid.
- Bikɔs wi bɔdi nɔ kin ebul fɔ mek dɛn fat asid ya fɔ insɛf, wi fɔ gɛt dɛn frɔm di it dɛn we wi de it.
- Dɛn tin ya rili impɔtant fɔ di bren divɛlɔpmɛnt, at wɛlbɔdi, ɛn ɔl di wɛlbɔdi.
- Dɛn fat asid ya bɔku pan it dɛn lɛk vɛjitebul ɔyl, nɛt, grɛn vɛjitebul, ɛn fish we gɛt ɔyl.
- If yu gɛt wan sik, i rili impɔtant fɔ go to yu dɔktɔ bɔt fɔ tek dɛn tin ya as sɔpɔt ɔ fɔ chenj yu it.
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