Kana uchitaura nezvemavhitamini, ungangogara uchinzwa nezvemavhitamini A, B, C, naD. Asi wakambonzwa nezve 'Vitamin F' here? Kunyangwe vanhu vazhinji vasingazive, ichi chinhu chakakosha pakushanda zvakanaka kwemuviri wedu. Asi chinoshamisa ndechekuti, kunyangwe ichinzi 'Vitamin F', hachisi Vitamin chaiyo. Saka chii ichi? Ngatitaurei nezvazvo zvakadzama uye zviri nyore.
Chii chaizvo chinonzi 'Vitamin F'?
Zvichitaurwa zviri nyore, vhitamini F haisi vhitamini, asi musanganiswa wemhando mbiri dzemafuta. Aya ndiwo alpha-linolenic acid (ALA) uye linoleic acid (LA). Mafatty acid ese ari maviri aya akakosha kumiviri yedu. Izvi zvinoreva kuti miviri yedu haigone kuagadzira yoga, uye tinofanira kuawana kubva muzvikafu zvatinodya.
Mafatty acid ese ari maviri aya ndeeboka rinonzi polyunsaturated fatty acids. Anoita mabasa akawanda akakosha mumiviri yedu. Anodzivirira tsinga, anobatsira kuumbwa kweropa, uye akakosha pakushanda kwetsandanyama dzedu.
Saka sei marudzi maviri aya emafuta akawana zita rekuti 'mavhitamini'? Nyaya iyi inotanga muna 1923. Zvinhu zviviri izvi pazvakatanga kuwanikwa, masayendisiti akazviona zvisirizvo semavhitamini. Kunyangwe zvakazoonekwa makore mashoma gare gare kuti zvaive mafuta chaiwo, zita rekare rekuti 'vhitamini F' rakaramba riripo pakati pevanhu.
Mazuva ano, vanachiremba vanotaura nezve ALA neLA vachishandisa zita rekuti 'essential fatty acids'. Izvi zvakakamurwa kuita mhuri mbiri huru.
- Omega-3 fatty acids: ALA iri muboka iri.
- Omega-6 fatty acids: LA iri muboka iri.
Ndezvipi zvakanakira vhitamini F pahutano (kureva, aya mafuta acids)?
Aya mafuta acids akakosha akakosha pazvinhu zvese kubva kumasero emuviri wedu kusvika kuhuropi hwedu. Ngatitarisei mamwe emabhenefiti makuru.
1. Hutano hwehuropi netsinga
Uropi hwedu hune huwandu hwakawanda hwemafuta asina kuzara. Aya anobatsira kugadzira simba rinodiwa kuti munhu afunge uye ashande zuva nezuva. Aya mafuta anokosha anonyanya kukosha pakukura kweuropi hwemwana ari mudumbu nemwana mudiki. Kana pasina aya akawanda, masero etsinga dzeuropi (neurons) uye kubatana pakati pawo (synapses) hazvikure zvakanaka.
2. Hutano hwemwoyo
Ongororo yakawana kuti kudya chikafu chine ALA yakawanda neLA kunogona kuderedza njodzi yechirwere chemwoyo nekufa nechirwere chemwoyo. Zvakare, kutsiva mafuta akazara akaita semafuta emhuka neaya polyunsaturated fatty acids kunogona kuderedza cholesterol yakaipa muropa. Fungidzira kuti zvaizova zvakanaka sei kumoyo wako dai ukashandisa chimwe chinhu chakaita semafuta ecanola panzvimbo pebhota pakubika.
3. Kuchengetedza ndangariro nehungwaru
Zvakajairika kuti ndangariro dziderere sezvatinokura, asi pane humbowo hwakasimba hwekuti kudya chikafu chine mafuta akawanda eomega-3 (senge ALA) kunogona kubatsira kudzivirira kurasikirwa nendangariro uku kunokonzerwa nekukwegura uye kudzikira kweruzivo rwepfungwa.
4. Rubatsiro kubva kuRheumatoid Arthritis
Rheumatoid arthritis chirwere chinokonzera kuzvimba, kuomarara, uye kurwadziwa mumajoini. Imwe tsvakiridzo yakaratidza kuti kudya kwakapfuma mu omega-3 fatty acids kunogona kuderedza kuzvimba mumuviri wevarwere ava. Izvi zvinogona kuderedza marwadzo nekuomarara kwemajoini.
Tinoda zvakawanda sei pane izvi? Tingazviwana sei?
Munhu ane hutano anowanzo gamuchira huwandu hunodiwa hwemafuta aya kubva mukudya kwake kwezuva nezuva. Nokudaro, hapana muganho wekuti anofanira kutorwa zvakadii. Zvisinei, kana uine dambudziko rehutano, rakadai sechirwere chemwoyo, chiremba wako anogona kukurudzira mushonga chaiwo.
Chinhu chinonyanya kukosha ndechekuti sezvo miviri yedu isingagone kugadzira mafuta aya yoga, tinofanira kuisa chikafu chine mafuta aya mukudya kwedu.
Kune zvekudya zvakawanda zvine omega-3 (ALA) ne omega-6 (LA) fatty acids. ALA inowanikwa zvakanyanya muzvikafu zvemiti. LA inowanikwa mumafuta emuriwo, nzungu, nyama, nemazai.
Ona tafura iri pazasi kuti uone kuti ndezvipi zvekudya zvine mafuta akawanda aya.
| Chikamu chezvekudya | Mienzaniso |
|---|---|
| Mafuta emuriwo | Mafuta eSoya, mafuta eCanola, mafuta eFlaxseed, mafuta eSafflower |
| Mhando dzenzungu nembeu | Mbeu dzeChia, mbeu dzeflakisi, mbeu dzesunflower, walnuts |
| Muriwo wegirini | Sipinachi, broccoli, Brussels sprouts |
| Mhando dzehove | Hove dzine mafuta akadai sesalmon nealbacore tuna |
| Zvimwe | Mazai, nyama |
Hazvina kuoma kuwedzera zvinhu izvi mukudya kwako. Semuenzaniso, unogona kuwedzera mbeu dzeflax kana walnuts musalad yako. Kana uchigona kudya hove dzine mafuta kanenge mazuva maviri pasvondo, izvozvo zvakanakawo.
Mharidzo Yekuenda Nayo Kumba
- 'Vitamin F' haisi vhitamini, asi musanganiswa weALA neLA, maacid maviri akakosha emafuta anodiwa nemuviri wedu.
- Sezvo miviri yedu isingagone kugadzira mafuta aya yoga, tinofanira kuawana kubva muzvikafu zvatinodya.
- Izvi zvakakosha zvikuru pakukura kwehuropi, hutano hwemwoyo, uye hutano hwese.
- Mafuta aya anowanikwa muzvikafu zvakaita semafuta emuriwo, nzungu, miriwo yakasvibira, uye hove dzine mafuta.
- Kana uine chirwere, zvakakosha kubvunza chiremba wako nezvekutora izvi sezvinowedzera kana kuchinja kudya kwako.
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