Kodi mudamvapo za Vitamini F? Tiyeni tikambirane mwachidule!

Mwina mwamvapo za mavitamini ambiri. Monga mavitamini A, B, C, ndi D. Koma ndikanena kuti "Vitamini F," mwina ndi chinthu chatsopano kwa inu. Kodi ichi ndi vitaminidi? Kapena ndi chinthu china chomwe sitikudziwa? Chabwino, lero tikambirana za mlendo uyu wotchedwa "Vitamini F" ndi ntchito zomwe amapereka ku matupi athu mwatsatanetsatane, mosavuta, komanso mwaubwenzi. Ndifotokoza m'njira yomwe mungamvetse.

Kodi Vitamini F ndi chiyani kwenikweni?

Mwachidule, Vitamini F si vitamini yeniyeni! Inde, mungadabwe. Ndi kuphatikiza mitundu iwiri ya ma fatty acid. Ndi Alpha-linolenic acid (ALA) ndi Linoleic acid (LA) . ALA ndi `Omega-3` fatty acid, ndipo LA ndi `Omega-6` fatty acid.

Tangoganizirani, asayansi atapeza ma fatty acid awiriwa m'zaka za m'ma 1920, poyamba ankaganiza kuti ndi vitamini yatsopano. Ndicho chifukwa chake adawatcha "vitamini F." Pambuyo pake adazindikira kuti awa anali mafuta. Koma dzina loyambirira "vitamini F" lidangogwiritsidwa ntchito. Zili ngati dzina lotchulidwira lomwe munthu adapatsidwa ali mwana, ndipo amapitiriza kuwatcha dzina limenelo mtsogolo.

ALA ndi LA zonse zimaonedwa kuti ndi mafuta ofunikira . Kodi mukudziwa tanthauzo la "zofunikira"? Izi zikutanthauza kuti matupi athu sangathe kukhala ndi moyo popanda iwo, ndipo matupi athu sangathe kupanga okha. Chifukwa chake, tiyenera kupeza zambiri mwa izo kuchokera muzakudya zomwe timadya.

Kodi Vitamini F imagwira ntchito bwanji m'thupi lathu?

Tsopano tiyeni tiwone ntchito yofunika kwambiri yomwe "Vitamini F" iyi imagwira mkati mwa thupi lathu.

Ndipotu, vitamini F imathandiza pa ntchito zambiri zofunika m'thupi lathu.

• Amapatsa mphamvu maselo: Matupi athu amapangidwa ndi maselo ang'onoang'ono. Ganizirani maselo awa ngati nyumba zazing'ono. Mafuta acids omwe ali mu vitamini F amathandiza kusinthasintha, mphamvu, ndi kapangidwe ka makoma a nyumbazo, kutanthauza, chophimba chakunja cha maselo.
• Zimathandiza pakukula ndi chitukuko: Kuyambira ubwana mpaka kukula, izi ndizofunikira kwambiri pakukula kwa thupi lathu komanso kukula kwa ziwalo zosiyanasiyana.
• Zimathandiza popereka mauthenga: Mauthenga osiyanasiyana amatumizidwa m'thupi lathu. Mafuta awa amathandizanso kupanga zinthu zofunika popereka mauthenga monga kulamulira kuthamanga kwa magazi ndi kusunga chitetezo chathu cha mthupi chikugwira ntchito bwino.
• Amapereka mphamvu: Matupi athu amafunika mphamvu kuti agwire ntchito. Vitamini F iyi imagwiranso ntchito ngati gwero la ma calories. Ndiko kuti, imatipatsa mphamvu.

Kuphatikiza apo, mafuta acids awa, ALA ndi LA, amasandulika kukhala mafuta acids ena osiyanasiyana mkati mwa matupi athu. Mafuta acids atsopanowa amachitanso ntchito zina zofunika m'thupi lathu.

Kodi ubwino wodabwitsa wa Vitamini F ndi wotani?

Vitamini F, kapena mafuta acids ALA ndi LA, amachita zinthu zambiri m'thupi lathu. Mafuta acids amenewa amawongolera machitidwe a thupi lathu ndipo angathandizenso kupewa matenda osiyanasiyana. Izi zikufufuzidwabe, koma tiyeni tiwone zina mwa zabwino zazikulu zomwe zapezeka mpaka pano.

• Thanzi la mtima:
• Kudya vitamini F kungathandize kuti mtima wanu ukhale wathanzi komanso kupewa matenda ena a mtima, monga matenda a mtima. Taganizirani mtima wathu ngati makina ang'onoang'ono omwe amagwira ntchito usana ndi usiku. Vitamini F imathandiza kuti makinawa azigwira ntchito bwino.
• Zimathandizanso kuchepetsa kuchuluka kwa mafuta m'magazi. Izi zimachepetsa kuchuluka kwa mafuta m'mitsempha yamagazi ndikuletsa kuyenda kwa magazi.

• Kukula kwa ana aang'ono:
• Ngati ndinu mayi woyembekezera kapena woyamwitsa, kudya nsomba zopanda mercury kungathandize kukula kwa mwana wanu komanso kukula kwa ubongo wake. Izi zili choncho chifukwa nsombazi zilinso ndi mafuta omega-3 acids. Chifukwa chake, izi ndizofunikira kwambiri panthawi ya mimba komanso atabereka.

• Thanzi la ubongo:
• Vitamini F ingathandize kuchepetsa chiopsezo cha matenda okhudzana ndi kukumbukira zinthu monga matenda a Alzheimer's, dementia, ndi mavuto ena okhudza ubongo. Mafuta awa ndi ofunikira kwambiri pa ntchito ya ubongo wathu.

• Thanzi la maganizo:
• Zapezeka kuti kudya mafuta acids kungathandize kuchepetsa zizindikiro za matenda monga kuvutika maganizo ndi nkhawa. Zimathandizanso kupanga mtendere wamumtima.

• Thanzi la maso:
• Vitamini F imathandiza pakukula ndi kugwira ntchito kwa retina m'maso mwathu.
• Izi zimathandizanso kuchepetsa zizindikiro za maso ouma.
• Zingachepetsenso chiopsezo cha matenda monga ukalamba, omwe angachitike tikamakalamba.

• Matenda a nyamakazi (RA):
• Ngati muli ndi nyamakazi (RA) (matenda omwe amayambitsa kutupa ndi kupweteka m'malo olumikizirana mafupa), kudya zakudya kapena kumwa mankhwala owonjezera okhala ndi vitamini F pamodzi ndi mankhwala anu kungathandize kuchepetsa zizindikiro, makamaka kutupa ndi kupweteka.

• Thanzi la khungu (Kusamalira khungu):
• Vitamini F imathandizanso kwambiri pakhungu lathu. Zinthu zogwiritsidwa ntchito pakhungu monga mafuta ndi zodzoladzola zimakhala ndi vitamini F, zimathandiza kusunga chinyezi pakhungu.
• Izi zitha kuchepetsa zinthu monga ziphuphu, kuuma kwa khungu, ndi makwinya.
• Komanso, chifukwa mafuta awa amathandiza kuteteza khungu, ndi othandiza kwambiri kwa anthu omwe ali ndi matenda a pakhungu monga atopic dermatitis ndi psoriasis.

Kodi sizodabwitsa? Ngakhale kuti imatchedwa "Vitamini F," mafuta awa amachita zinthu zambiri m'thupi lathu!

Ndi zakudya ziti zomwe zili ndi Vitamini F wambiri?

Tsopano mwina mukuganiza kuti, "Chabwino, ngati izi zili bwino kwambiri, tingazipeze bwanji kuchokera ku chakudya?" Mwamwayi, pali zakudya zambiri zomwe zili ndi vitamini F. Zakudya zambiri zochokera ku zomera zimakhala ndi ALA ndi LA. Koma zina zingakhale ndi zoposa chimodzi.

Nazi zakudya zina zomwe zili ndi Vitamini F mwachilengedwe:

• Mtedza: Mtedza wa walnuts, hazelnuts, cashew, amondi, mtedza wa paini. Izi zitha kudyedwa zosaphika kapena kuwonjezeredwa ku chakudya.
• Mbewu: Mbewu za fulakesi, Mbewu za Chia, Mbewu za mpendadzuwa. Izi zitha kuwonjezeredwa ku saladi ndi yogurt.
• Mafuta: Mafuta a fulakesi, mafuta a canola, mafuta a mtedza, mafuta a soya. Mafuta awa angagwiritsidwe ntchito pa saladi ndi kuphika.

Nsomba monga salimoni, tuna, ndi sardine zilinso ndi ALA ndi LA. Koma zambiri zimakhala ndi mitundu ina ya mafuta a `Omega-6` ndi `Omega-3`.

Kuphatikiza apo, soya, tofu, ndiwo zamasamba zobiriwira, ndi zipatso za kiwi zilinso ndi vitamini F. Zakudya zina, mwachitsanzo, mkaka, mazira, madzi a zipatso, ndi mkaka wophikidwa ndi ana, zimawonjezeredwanso ndi vitamini F.

Mungathenso kumwa vitamini F ngati chowonjezera pazakudya. Mwachitsanzo, makapisozi a mafuta a flaxseed, makapisozi a mafuta a primrose, ndi makapisozi a mafuta a black currant amapezeka pamsika. Vitamini F imapezekanso ngati yogwiritsidwa ntchito pakhungu. Ma serum ambiri a pakhungu, mafuta, ndi zodzoladzola zimakhala ndi vitamini F.

Kodi ndikufunika Vitamini F yochuluka bwanji?

Funso ili ndi lovuta pang'ono. Asayansi sanadziwe kuchuluka kwa linoleic acid (LA) komwe mumafunikira patsiku. Komabe, pali kuchuluka kwa alpha-linolenic acid (ALA) komwe kumalimbikitsidwa. Koma kuchulukako kumadaliranso pazinthu zosiyanasiyana. Mwachitsanzo, zaka zanu komanso ngati ndinu mkazi kapena mwamuna zingakhudze kuchuluka komwe mukufunikira.

Kawirikawiri amati mwamuna wamkulu amafunika pafupifupi magalamu 1.6 a ALA patsiku, ndipo mkazi wamkulu amafunika pafupifupi magalamu 1.1. Kuchuluka kumeneku kungakhale kokwera pang'ono kwa amayi apakati ndi oyamwitsa. Komanso, kuchuluka komwe kumafunikira kwa ana aang'ono kumasiyana malinga ndi zaka zawo.

Choncho, kuti mudziwe kuchuluka kwa vitamini F komwe mukufunikira, ndi bwino kufunsa dokotala wa banja lanu kapena katswiri wa zakudya. Angakupatseni malangizo enieni malinga ndi thanzi lanu.

Kodi pangakhale mavuto aliwonse mukatenga vitamini F yowonjezera?

Ndikofunikira kulankhula ndi dokotala wanu kapena wamankhwala musanamwe mankhwala aliwonse owonjezera zakudya, chifukwa mankhwala ena owonjezera, monga omega-3, amatha kuyanjana ndi mankhwala ena omwe mukumwa.

Makamaka, ngati mukumwa mankhwala oletsa magazi kuundana (monga Warfarin - yomwe imadziwikanso kuti Coumadin®), kumwa Omega-3 yambiri kungayambitse mavuto otuluka magazi . Chifukwa chake, dokotala wanu angakuuzeni ngati pali vuto lililonse pakati pa mankhwala owonjezera omwe mukumwa ndi mankhwala omwe mukumwa. Si bwino kumwa mankhwala owonjezera monga momwe mukufunira.

Kodi pali zotsatirapo zilizonse zoyipa zomwe zimapezeka chifukwa cha mavitamini a Vitamini F?

Ma supplement a Omega-3 nthawi zambiri samayambitsa mavuto aakulu. Komabe, nthawi zambiri amakhala ochepa. Nazi zina mwa zotsatirapo zake:

• Kumva kukoma kwachilendo mkamwa.
• Mpweya woipa (Halitosis).
• Kutentha pamtima.
• Kusanza.
• Kupweteka m'mimba.
• Kutsegula m'mimba.
• Mutu.
• Thukuta lonunkhira.

Ngati chinthu chonga ichi chikukuchitikirani, ndi bwino kulankhula ndi dokotala.

Pomaliza, zinthu zoti muzikumbukira (Uthenga Wopita Nawo Kunyumba)

Chabwino, lero takambirana zambiri za "Vitamini F", sichoncho?

Mwachidule, Vitamini F si vitamini kwenikweni, koma mafuta acid awiri ofunikira, ALA ndi LA, omwe matupi athu amafunikira. Izi zimathandiza kuti chilichonse chikhale chathanzi, kuyambira maselo a thupi lathu mpaka mtima wathu, ubongo, ndi khungu.

Mwamwayi, titha kupeza mafuta ofunikira awa mwachilengedwe kuchokera muzakudya zambiri. Njira yabwino yochitira izi ndikuwonjezera zinthu monga mtedza, mbewu, ndi mafuta ena muzakudya zanu. Ngati mudya zakudya zopatsa thanzi, nthawi zambiri simudzakhala ndi izi.

Komabe, ngati mukuona kuti simukupeza zokwanira kuchokera muzakudya zanu, kapena ngati mukufuna kumwa mankhwala enaake pazifukwa zinazake, onetsetsani kuti mwalankhula ndi dokotala wanu kaye ndipo chitani izi motsatira malangizo ake. Chifukwa, monga chilichonse, kumwa mankhwala ambiri sikwabwino, ndipo kungayambitsenso mavuto ndi mankhwala ena omwe mukumwa.

Choncho, kuti mukhale ndi thanzi labwino, kumbukirani mnzanu wa "Vitamini F" uyu ndikukhala ndi kadyedwe kabwino. Khalani ndi tsiku labwino!

Vitamini F, mafuta acids, alpha-linolenic acid, linoleic acid, omega-3, omega-6, ubwino wa thanzi