Owulidde ku Vitamin F? (Vitamin F) - Mu butuufu si vitamiini!

Bw’oyogera ku vitamiini, osanga bulijjo owulira ku vitamiini A, B, C, ne D. Naye wali owuliddeko ku ‘Vitamin F’? Wadde abantu bangi tebamanyi, kino kyetaagisa nnyo omubiri gwaffe okukola obulungi. Naye ekyewuunyisa, wadde eyitibwa ‘Vitamin F’, mu butuufu si vitamiini. Kale kino kye ki? Ka twogere ku nsonga eno mu bujjuvu era mu ngeri ennyangu.

Ddala ‘Vitamin F’ kye ki?

Mu ngeri ennyangu, vitamiini F si vitamiini, wabula egatta ebika by’amasavu bibiri. Zino ze zino: asidi wa alfa-linolenic (ALA) ne asidi wa linoleic (LA). Amasavu gano gombi geetaagisa nnyo mu mibiri gyaffe. Kino kitegeeza nti emibiri gyaffe tegisobola kuzikola ku bwagwo, era tulina okuzifuna mu mmere gye tulya.

Asidi z’amasavu zino zombi ziri mu kibinja ekiyitibwa asidi z’amasavu eziyitibwa polyunsaturated fatty acids. Zikola emirimu mingi emikulu mu mibiri gyaffe. Zikuuma obusimu, ziyamba omusaayi okuzimba, era zeetaagisa nnyo mu kukola emirimu gyaffe.

Ensangi zino abasawo bombi boogera ALA ne LA wansi w’erinnya erya bulijjo erya ‘essential fatty acids.’ Bano baawuddwamu amaka abiri amakulu.

• Omega-3 fatty acids: ALA ali mu kibinja kino.
• Omega-6 fatty acids: LA ali mu kibinja kino.

Migaso ki eri mu bulamu bwa vitamiini F (kwe kugamba, asidi zino ez’amasavu)?

Amasavu gano amakulu gakulu mu buli kimu okuva ku butoffaali bw’omubiri gwaffe okutuuka ku bwongo bwaffe. Ka tulabe ebimu ku birungi ebikulu ebivaamu.

1. Obulamu bw’obwongo n’obusimu

Obwongo bwaffe bubaamu asidi z’amasavu nnyingi (polyunsaturated fatty acids). Bino biyamba okukola amaanyi ageetaagisa okulowooza n’okukola buli lunaku. Amasavu gano amakulu gakulu nnyo naddala mu nkula y’obwongo bw’omwana ali mu lubuto n’omwana omuto. Awatali bino bimala, obutoffaali bw’obusimu bw’obwongo (neurons) n’enkolagana wakati wabwo (synapses) tebikula bulungi.

2. Obulamu bw’omutima

Okunoonyereza kuzudde nti okulya emmere erimu ebirungo bya ALA ne LA kiyinza okukendeeza ku bulabe bw’okulwala endwadde z’omutima n’okufa olw’endwadde z’omutima. Ekirala, okukyusa asidi z’amasavu amangi ng’amafuta g’ebisolo n’ossaamu asidi zino ezitali nnywevu kiyinza okukendeeza ku kolesterol omubi mu musaayi. Teebereza engeri gye kyandibadde ekirungi eri omutima gwo singa okozesa ekintu ng’amafuta ga canola mu kifo kya butto ng’ofumba.

3. Okukuuma okujjukira n’amagezi

Kya bulijjo okujjukira okukendeera nga tukaddiwa, naye waliwo obukakafu obw’amaanyi nti okulya emmere erimu asidi z’amasavu aga omega-3 (nga ALA) kiyinza okuyamba okuziyiza okujjukira kuno okwekuusa ku myaka n’okukendeera kw’okutegeera.

4. Okuwona obulwadde bw’endwadde z’enkizi

Obulwadde bw’endwadde z’enkizi (Rheumatoid arthritis) mbeera ereeta okuzimba, okukaluba n’okulumwa ennyondo. Okunoonyereza okumu kulaga nti emmere erimu asidi w’amasavu agayitibwa omega-3 esobola okukendeeza ku buzimba mu mubiri gw’abalwadde bano. Kino kiyinza okukendeeza ku bulumi bw’ennyondo n’okukaluba.

Ku bino bye twetaaga bimeka? Tuyinza tutya okuzifuna?

Omuntu omulamu ebiseera ebisinga afuna omuwendo gw’amasavu gano ogwetaagisa okuva mu mmere gy’alya buli lunaku. N’olwekyo, tewali kkomo lya waggulu ku bungi bwe bulina okutwalibwa. Kyokka bw’oba ​​olina ekizibu ky’obulamu, gamba ng’endwadde z’omutima, omusawo ayinza okukuwa amagezi ku ddoozi eyeetongodde.

Waliwo emmere nnyingi ezirimu asidi w’amasavu agayitibwa omega-3 (ALA) ne omega-6 (LA). ALA esinga kusangibwa mu mmere y’ebimera. LA esangibwa mu mafuta g’enva endiirwa, entangawuuzi, ennyama n’amagi.

Laba ekipande wansi olabe emmere ki erimu asidi z’amasavu zino ezikulu.

Si kizibu nnyo okugatta ebintu bino mu mmere yo. Okugeza oyinza okuteekamu ensigo za flax oba walnuts mu saladi yo. Bw’oba ​​osobola okulya ebyennyanja ebirimu amafuta waakiri ennaku bbiri mu wiiki, ekyo nakyo kirungi nnyo.