Vitamin chungchang i sawi hian vitamin A, B, C, leh D chungchang hi i hre fo mai thei a, mahse ‘Vitamin F’ tih hi i hre ngai em? Mi tam takin hre lo mah se, hei hi kan taksa hrisel taka hnathawhna atana thil pawimawh tak a ni. Mahse mak tak mai chu, ‘Vitamin F’ tia koh ni mah se, a takah chuan vitamin a ni lo. Chuti a nih chuan hei hi eng nge ni? Chipchiar tak leh awlsam takin sawi ila.
‘Vitamin F’ hi eng nge ni tak tak?
A awlsam zawngin sawi ila, vitamin F hi vitamin a ni lo va, thau chi hnih inzawmkhawm a ni. Chungte chu alpha-linolenic acid (ALA) leh linoleic acid (LA) te an ni. Heng fatty acid pahnih hi kan taksa tan a pawimawh hle. Chumi awmzia chu kan taksain amahin a siam thei lo va, kan ei leh in a\angin kan hmu tur a ni.
Heng fatty acid pahnih hi polyunsaturated fatty acids an tih pawlah an tel ve ve a ni. Kan taksaah hna pawimawh tak tak an thawk a. Nerve an venghim a, thisen zam a pui a, kan taksa thau hnathawhna atan an pawimawh hle bawk.
Chuti a nih chuan engvangin nge heng thau chi hnih hian ‘vitamin’ tih hming hi an lo neih? He thawnthu hi kum 1923 a\anga \an a ni a, heng thil pahnih hi an hmuhchhuah hmasak ber ṭum khan scientist-te chuan vitamin anga an sawi sual a ni. Kum tlemte hnuah pawh thau tak tak an ni tih finfiah ni mahse, hming hlui ‘vitamin F’ tih hi mi zingah a la awm reng a ni.
Tunah chuan doctor-te chuan ALA leh LA te hi a hming tlangpui ‘essential fatty acids’ hmangin an sawi vek a ni. Chûngte chu chhûngkaw lian pahnihah an inṭhen a.
- Omega-3 fatty acids: ALA hi he pawlah hian a tel a ni.
- Omega-6 fatty acids: LA hi he pawlah hian a tel a ni.
Vitamin F (chu chu heng fatty acids te hi) hian hriselna atan eng nge a thatna?
Heng essential fatty acids te hi kan taksa cell atanga kan thluak thlengin engkim atan a pawimawh hle. A hlawkna bulpui thenkhat han thlir ila.
1. Thluak leh nervous system hriselna
Kan thluak ah hian polyunsaturated fatty acids tam tak a awm a. Chûngte chuan ni tin ngaihtuahna leh hnathawh tûra chakna mamawh siam chhuahnaah a ṭanpui a ni. Heng essential fatty acids te hi nausen leh nausen te thluak thanna atan a pawimawh hle. Hengte hi a tling tawk lo a nih chuan thluaka nerve cell (neurons) leh an inzawmna (synapses) te hi a lo thang tha lo hle.
2. Lung hriselna
Research atanga a lan dan chuan ALA leh LA tamna diet ei hian coronary heart disease leh heart disease avanga thihna a ti tlem thei a ni. Tin, rannung hriak ang chi saturated fatty acids te hi heng polyunsaturated fatty acids hmanga thlak hian thisen a cholesterol tha lo level a tihziaawm thei bawk. Chaw i siam laiin butter aiah canola oil ang chi thil i hmang a nih chuan i thinlung tan a \ha ang tih han ngaihtuah teh.
3. Hriatrengna leh finna humhalh
Kan tar chhoh zel hian hriatrengna a tlahniam hi thil pangngai a ni a, mahse omega-3 fatty acids tamna ei leh in (ALA ang chi) ei hian kum upat avanga hriatrengna hloh leh hriatna tlahniam hi a veng thei tih finfiahna nghet tak a awm.
4. Rheumatoid Arthritis atanga chhanchhuahna
Rheumatoid arthritis hi ruh ruh a ti na a, a ti na a, a na bawk. Zirchianna thenkhatah chuan omega-3 fatty acids tamna ei leh in hian heng damlote taksaah hian inflammation a tihziaawm thei tih hmuhchhuah a ni. Hei hian ruh natna leh ruh natna a tihziaawm thei.
Chung zinga engzat nge kan mamawh? Engtin nge kan hmuh theih ang?
Mi hrisel chuan nitin ei leh in atang hian heng fatty acids mamawh zat hi a hmu tlangpui. Chuvangin engzat nge an lak tur tih hi upper limit a awm lo. Mahse, hriselna lama harsatna, thinlung natna ang chi i neih chuan i doctor chuan a dose bik a rawt thei ang.
A pawimawh ber chu kan taksa hian heng fatty acids te hi a mah chauhin a siam chhuak thei lo a nih avangin kan ei leh in ah hian heng fatty acids te hi kan telh ngei ngei tur a ni.
Omega-3 (ALA) leh omega-6 (LA) fatty acids awmna ei tur tam tak a awm a. ALA hi thlai chawah a awm tam ber. LA hi thlai hriak, nut, sa, leh artuiah te a awm a.
A hnuaia table hi en la, eng ei tur nge heng essential fatty acids tamna hi en rawh.
| Chaw ei tur chi hrang hrang | Entirnan |
|---|---|
| Thlai hriak chi hrang hrang | Soybean oil, canola oil, flaxseed oil, safflower oil te pawh a awm bawk |
| Nut leh chi chi hrang hrang | Chia chi, flax chi, sunflower chi, walnut chi hrang hrang |
| Thlai hring (green vegetables) a awm | Spinach, broccoli, Brussels sprouts te pawh a awm bawk |
| Nga chi hrang hrang | Nga hriak nei, salmon leh albacore tuna ang chi |
| Thildang | Egg, sa te |
Heng thilte hi i ei leh in-a telh chu chutiang chuan a harsa lo. Entirnan, i salad-ah hian flax chi emaw walnut emaw i dah thei bawk. Kar khatah ni hnih tal sangha hriak i ei thei a nih chuan chu pawh chu a ropui hle.
Take-Home Thuchah a ni
- ‘Vitamin F’ hi vitamin a ni lo, a takah chuan ALA leh LA, kan taksa mamawh essential fatty acid pahnih inzawmkhawm a ni.
- Kan taksa hian a mah chauhin heng fatty acids te hi a siam chhuak thei lo a nih avangin kan ei leh in atanga kan hmuh a ngai a ni.
- Hengte hi thluak hmasawnna atan te, thinlung hriselna atan te, hriselna zawng zawng atan te a pawimawh hle.
- Heng fatty acids te hi ei tur chi hrang hrang, thlai hriak, nut, thlai hring, leh sangha hriak neiah te a tam hle.
- Damdawi lam harsatna i neih chuan hengte hi supplement atana ei emaw, i ei leh in thlak danglam emaw chungchangah doctor rawn a pawimawh hle.
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