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.
BMI Calculator
Know your body mass index (BMI) and weight classification
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.
Kale lwaki ebika by’amasavu bino ebibiri byafuna erinnya ‘vitamins’? Emboozi eno etandika mu 1923. Ebintu bino ebibiri bwe byasooka okuzuulibwa, mu bukyamu bannassaayansi baabiraba nti bya vitamiini. Wadde nga kyakakasibwa oluvannyuma lw’emyaka mitono nti mu butuufu zaali masavu, erinnya erikadde erya ‘vitamin F’ lyasigala mu bantu.
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.
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →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.
Ekisinga obukulu kiri nti olw’okuba emibiri gyaffe tegisobola kukola asidi zino ez’amasavu ku bwazo, mazima ddala tulina okussaamu emmere erimu mu mmere yaffe.
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.
| Ekika ky’emmere | Eby’okulabirako |
|---|---|
| Amafuta g’enva endiirwa | Amafuta ga soya, amafuta ga canola, amafuta ga flaxseed, amafuta ga safflower |
| Ebika by’entangawuuzi n’ensigo | Ensigo za chia, ensigo za flax, ensigo za sunflower, walnuts |
| Enva endiirwa eza kiragala | Sipinaki, broccoli, ebikuta bya Brussels |
| Ebika by’ebyennyanja | Ebyennyanja ebirimu amafuta nga salmon ne albacore tuna |
| Lala | Amagi, ennyama |
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.
Obubaka Obutwala Awaka
- ‘Vitamin F’ si vitamiini, mu butuufu ye ALA ne LA, asidi z’amasavu bbiri ezikulu omubiri gwaffe ze gwetaaga.
- Olw’okuba emibiri gyaffe tegisobola kukola asidi zino ez’amasavu ku bwazo, tulina okuzifuna mu mmere gye tulya.
- Bino bikulu nnyo mu nkula y’obwongo, obulamu bw’omutima, n’obulamu okutwalira awamu.
- Amasavu gano gali mungi mu mmere ng’amafuta g’enva endiirwa, entangawuuzi, enva endiirwa eza kiragala, n’ebyennyanja ebirimu amafuta.
- Bw’oba olina embeera y’obujjanjabi, kikulu nnyo okwebuuza ku musawo wo ku ky’okumira bino ng’ebirungo ebiyamba oba okukyusa endya yo.
No comments yet. Be the first to share your question or experience below.