Xa uthetha ngeevithamini, mhlawumbi uhlala usiva ngeevithamini A, B, C, kunye no-D. Kodwa ngaba wakha weva nge-'Vitamin F'? Nangona abantu abaninzi bengazi, le yinto ebalulekileyo ekusebenzeni kakuhle kwemizimba yethu. Kodwa into emangalisayo kukuba, nangona ibizwa ngokuba yi-'Vitamin F', ayisiyovithamini ngokwenene. Ngoko ke yintoni le? Masithethe ngayo ngokweenkcukacha nangokulula.
Yintoni kanye kanye 'iVitamin F'?
Ngamafutshane, i-vitamin F ayilovithamini, kodwa yindibaniselwano yeentlobo ezimbini zamafutha. Ezi yi-alpha-linolenic acid (ALA) kunye ne-linoleic acid (LA). Zombini ezi fatty acids zibalulekile emizimbeni yethu. Oku kuthetha ukuba imizimba yethu ayinakuzenza yodwa, kwaye kufuneka sizifumane ekutyeni esikutyayo.
Zombini ezi fatty acids ziyinxalenye yeqela elibizwa ngokuba yi-polyunsaturated fatty acids. Zenza imisebenzi emininzi ebalulekileyo emizimbeni yethu. Zikhusela imithambo-luvo, zinceda ukujiya kwegazi, kwaye zibalulekile ekusebenzeni kwemisipha yethu.
Kutheni ke ngoko ezi ntlobo zimbini zamafutha zafumana igama elithi 'iivithamini'? Ibali liqala ngo-1923. Xa ezi zinto zimbini zafunyanwa okokuqala, izazinzulu zazibona ngempazamo njengeevithamini. Nangona kwafunyaniswa emva kweminyaka embalwa ukuba ngokwenene yayingamafutha, igama elidala elithi 'ivithamini F' laqhubeka likho phakathi kwabantu.
Kule mihla, oogqirha babiza zombini i-ALA kunye ne-LA phantsi kwegama eliqhelekileyo elithi 'essential fatty acids'. Ezi zahlulwe zaba ziintsapho ezimbini eziphambili.
- Ii-omega-3 fatty acids: I-ALA ikweli qela.
- Ii-omega-6 fatty acids: I-LA ikweli qela.
Zithini iingenelo ze-vitamin F kwimpilo (oko kukuthi, ezi fatty acids)?
Ezi fatty acids zibalulekile kuyo yonke into ukusuka kwiiseli zomzimba wethu ukuya kwiingqondo zethu. Makhe sijonge ezinye zezibonelelo eziphambili.
1. Impilo yengqondo kunye nenkqubo yemithambo-luvo
Ingqondo yethu inenani elikhulu lee-polyunsaturated fatty acids. Ezi zinceda ekuveliseni amandla afunekayo ekucingeni nasekusebenzeni yonke imihla. Ezi asidi zibalulekileyo zibaluleke kakhulu ekuphuhlisweni kwengqondo yomntwana ongekazalwa nosana oluncinci. Ngaphandle kwezi zinto zaneleyo, iiseli zemithambo-luvo (ii-neurons) zobuchopho kunye nonxibelelwano phakathi kwazo (ii-synapses) azikhuli kakuhle.
2. Impilo yentliziyo
Uphando lufumanise ukuba ukutya ukutya okutyebileyo kwi-ALA kunye ne-LA kunokunciphisa umngcipheko wesifo sentliziyo kunye nokufa ngenxa yesifo sentliziyo. Kwakhona, ukutshintsha ii-asidi zamafutha agcweleyo njengeeoyile zezilwanyana ngezi-asidi zamafutha e-polyunsaturated kunokunciphisa amanqanaba e-cholesterol embi egazini. Khawucinge ukuba bekuya kuba mnandi kangakanani entliziyweni yakho ukuba ubusebenzisa into efana neoyile ye-canola endaweni yebhotolo xa upheka.
3. Ukugcina inkumbulo kunye nengqondo
Kuqhelekile ukuba inkumbulo inciphe njengoko sikhula, kodwa kukho ubungqina obuqinileyo bokuba ukutya ukutya okutyebileyo kwi-omega-3 fatty acids (njenge-ALA) kunokunceda ekuthinteleni ukulahleka kwenkumbulo okunxulumene nobudala kunye nokwehla kwengqondo.
4. Unyango kwiRheumatoid Arthritis
I-rheumatoid arthritis yimeko ebangela ukudumba, ukuqina, kunye nentlungu emalungeni. Olunye uphando lubonise ukuba ukutya okutyebileyo kwi-omega-3 fatty acids kunokunciphisa ukudumba emzimbeni waba baguli. Oku kunokunciphisa iintlungu kunye nokuqina kwamalungu.
Zingakanani ezi zinto sizidingayo? Singazifumana njani?
Umntu ophilileyo uhlala efumana isixa esifunekayo sezi fatty acids ekutyeni kwakhe kwemihla ngemihla. Ngoko ke, akukho mda uphezulu wokuba kufuneka zithathwe kangakanani. Nangona kunjalo, ukuba unengxaki yempilo, njengesifo sentliziyo, ugqirha wakho unokucebisa idosi ethile.
Eyona nto ibalulekileyo kukuba ekubeni imizimba yethu ingenakukwazi ukuvelisa ezi fatty acids ngokwayo, ngokuqinisekileyo kufuneka siquke ukutya okuqulethe ezi fatty acids ekutyeni kwethu.
Kukho ukutya okuninzi okuqulethe i-omega-3 (ALA) kunye ne-omega-6 (LA) fatty acids. I-ALA ifumaneka kakhulu kukutya kwezityalo. I-LA ifumaneka kwiioyile zemifuno, amantongomane, inyama, namaqanda.
Jonga itheyibhile engezantsi ukuze ubone ukuba zeziphi ukutya ezityebileyo kwezi fatty acids zibalulekileyo.
| Udidi lokutya | Imizekelo |
|---|---|
| Iioyile zemifuno | Ioyile yesoya, ioyile yecanola, ioyile yeflakisi, ioyile yesafflower |
| Iintlobo zamandongomane nembewu | Imbewu yeChia, imbewu yeflakisi, imbewu yelanga, iiwalnuts |
| Imifuno eluhlaza | Ispinatshi, ibroccoli, iBrussels sprouts |
| Iintlobo zeentlanzi | Iintlanzi ezinamafutha ezifana nesalmon kunye ne-albacore tuna |
| Okunye | Amaqanda, inyama |
Akunzima kangako ukongeza ezi zinto ekutyeni kwakho. Umzekelo, ungongeza imbewu yeflakisi okanye iiwalnuts kwisaladi yakho. Ukuba ungatya intlanzi enamafutha ubuncinci iintsuku ezimbini ngeveki, oko kulungile.
Umyalezo Wokuya Ekhaya
- 'I-Vitamin F' ayisiyovithamini, eneneni yindibaniselwano ye-ALA kunye ne-LA, ii-fatty acids ezimbini ezibalulekileyo ezifunwa ngumzimba wethu.
- Ekubeni imizimba yethu ingenakukwazi ukuvelisa ezi fatty acids ngokwayo, simele sizifumane ekutyeni esikutyayo.
- Ezi zibaluleke kakhulu ekuphuhlisweni kwengqondo, kwimpilo yentliziyo, nakwimpilo iyonke.
- Ezi fatty acids zininzi ekutyeni okufana neeoyile zemifuno, amandongomane, imifuno eluhlaza, kunye neentlanzi ezinamafutha.
- Ukuba unesifo esithile, kubaluleke kakhulu ukubonisana nogqirha wakho malunga nokuthatha ezi zinto njengezongezo okanye ukutshintsha indlela otya ngayo.
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