Mukamalankhula za mavitamini, mwina nthawi zonse mumamva za mavitamini A, B, C, ndi D. Koma kodi mudamvapo za 'Vitamini F'? Ngakhale anthu ambiri sadziwa, ichi ndi chinthu chofunikira kwambiri kuti thupi lathu lizigwira ntchito bwino. Koma chodabwitsa n'chakuti, ngakhale chimatchedwa 'Vitamini F', si vitamini kwenikweni. Ndiye ichi ndi chiyani? Tiyeni tikambirane mwatsatanetsatane komanso mosavuta.
Kodi 'Vitamini F' kwenikweni ndi chiyani?
Mwachidule, vitamini F si vitamini, koma kuphatikiza mitundu iwiri ya mafuta. Awa ndi alpha-linolenic acid (ALA) ndi linoleic acid (LA). Mafuta onsewa ndi ofunikira m'thupi lathu. Izi zikutanthauza kuti matupi athu sangathe kupanga okha, ndipo tiyenera kuwapeza kuchokera muzakudya zomwe timadya.
Ma fatty acid onsewa ali m'gulu lotchedwa polyunsaturated fatty acids. Amagwira ntchito zambiri zofunika m'thupi lathu. Amateteza mitsempha, amathandiza magazi kuundana, ndipo ndi ofunikira pakugwira ntchito bwino kwa minofu yathu.
Nanga n’chifukwa chiyani mitundu iwiriyi ya mafuta inatchedwa 'mavitamini'? Nkhaniyi inayamba mu 1923. Pamene zinthu ziwirizi zinapezeka koyamba, asayansi anazizindikira molakwika ngati mavitamini. Ngakhale kuti patatha zaka zingapo zinatsimikiziridwa kuti zinali mafuta, dzina lakale la 'vitamini F' linakhalapo pakati pa anthu.
Masiku ano, madokotala amatchula ALA ndi LA pansi pa dzina la 'mafuta ofunikira'. Izi zimagawidwa m'mabanja awiri akuluakulu.
- Mafuta a Omega-3: ALA ndi ya gulu ili.
- Mafuta a Omega-6: LA ndi a gulu ili.
Kodi ubwino wa vitamini F (kutanthauza mafuta acids awa) ndi wotani pa thanzi?
Mafuta ofunikira awa ndi ofunikira pa chilichonse kuyambira maselo a thupi lathu mpaka ubongo wathu. Tiyeni tiwone zina mwa zabwino zake zazikulu.
1. Ubwino wa ubongo ndi dongosolo lamanjenje
Ubongo wathu uli ndi mafuta ambiri a polyunsaturated acids. Izi zimathandiza kupanga mphamvu zofunika kuti munthu aganize ndi kugwira ntchito tsiku lililonse. Mafuta ofunikira awa ndi ofunikira kwambiri pakukula kwa ubongo wa mwana wosabadwayo ndi mwana wakhanda. Popanda izi zokwanira, maselo amitsempha ya ubongo (ma neuron) ndi kulumikizana pakati pawo (ma synapses) sikukula bwino.
2. Thanzi la mtima
Kafukufuku wapeza kuti kudya zakudya zokhala ndi ALA ndi LA zambiri kungachepetse chiopsezo cha matenda a mtima ndi imfa chifukwa cha matenda a mtima. Komanso, kusintha mafuta okhuta monga mafuta a nyama ndi mafuta okhuta awa a polyunsaturated kungachepetse kuchuluka kwa cholesterol m'magazi. Tangoganizirani momwe zingakhalire zabwino pamtima mwanu ngati mutagwiritsa ntchito mafuta a canola m'malo mwa batala pophika.
3. Kusunga kukumbukira ndi nzeru
Ndizachilendo kuti kukumbukira kuchepe pamene tikukalamba, koma pali umboni wamphamvu wakuti kudya zakudya zokhala ndi mafuta omega-3 acids (monga ALA) kungathandize kupewa kulephera kukumbukira komanso kuchepa kwa chidziwitso chifukwa cha ukalamba.
4. Mpumulo ku Matenda a Nyamakazi
Matenda a nyamakazi ndi matenda omwe amayambitsa kutupa, kuuma, komanso kupweteka m'malo olumikizirana mafupa. Kafukufuku wina wasonyeza kuti kudya zakudya zokhala ndi mafuta omega-3 acid ambiri kungathandize kuchepetsa kutupa m'thupi la odwalawa. Izi zitha kuchepetsa kupweteka ndi kuuma kwa malo olumikizirana mafupa.
Kodi tikufuna zinthu zingati mwa izi? Kodi tingazipeze bwanji?
Munthu wathanzi nthawi zambiri amapeza kuchuluka kwa mafuta awa kuchokera muzakudya zake za tsiku ndi tsiku. Chifukwa chake, palibe malire a kuchuluka kwa mafuta omwe ayenera kumwedwa. Komabe, ngati muli ndi vuto la thanzi, monga matenda a mtima, dokotala wanu angakulangizeni mlingo winawake.
Chofunika kwambiri ndichakuti popeza matupi athu sangathe kupanga mafuta awa okha, tiyenera kuphatikiza zakudya zomwe zili ndi mafutawa muzakudya zathu.
Pali zakudya zambiri zomwe zili ndi omega-3 (ALA) ndi omega-6 (LA) fatty acids. ALA imapezeka kwambiri muzakudya za zomera. LA imapezeka mu mafuta a masamba, mtedza, nyama, ndi mazira.
Onani tebulo ili m'munsimu kuti muwone zakudya zomwe zili ndi mafuta ambiri ofunikira awa.
| Gulu la chakudya | Zitsanzo |
|---|---|
| Mafuta a masamba | Mafuta a soya, mafuta a canola, mafuta a flaxseed, mafuta a safflower |
| Mitundu ya mtedza ndi mbewu | Mbewu za Chia, mbewu za fulakesi, mbewu za mpendadzuwa, mtedza |
| Ndiwo zamasamba zobiriwira | Sipinachi, broccoli, ziphuphu za Brussels |
| Mitundu ya nsomba | Nsomba zamafuta monga salimoni ndi tuna ya albacore |
| Zina | Mazira, nyama |
Sikovuta kwambiri kuwonjezera zinthu izi muzakudya zanu. Mwachitsanzo, mutha kuwonjezera mbewu za fulakesi kapena mtedza ku saladi yanu. Ngati mungathe kudya nsomba yamafuta osachepera masiku awiri pa sabata, ndizonso zabwino.
Uthenga Wopita Nawo Kunyumba
- 'Vitamini F' si vitamini, kwenikweni ndi kuphatikiza kwa ALA ndi LA, ma acid awiri ofunikira omwe thupi lathu limafunikira.
- Popeza matupi athu sangathe kupanga mafuta awa okha, tiyenera kuwapeza kuchokera muzakudya zomwe timadya.
- Izi ndizofunikira kwambiri pakukula kwa ubongo, thanzi la mtima, komanso thanzi lonse.
- Mafuta awa amapezeka kwambiri muzakudya monga mafuta a masamba, mtedza, ndiwo zamasamba zobiriwira, ndi nsomba zamafuta.
- Ngati muli ndi vuto la matenda, ndikofunikira kwambiri kufunsa dokotala wanu za kumwa izi ngati zowonjezera kapena kusintha zakudya zanu.
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