Ngaba ukhe weva ngeVitamin F? Masithethe ngayo ngokulula!

Mhlawumbi ukhe weva ngeevithamini ezininzi. Njengeevithamini A, B, C, kunye no-D. Kodwa xa ndisithi "Vitamin F," isenokuba yinto entsha kuwe. Ngaba le yivithamini ngokwenene? ​​Okanye yinto esingayaziyo? Kulungile, namhlanje siza kuthetha ngalo mntu singamaziyo obizwa ngokuba yi "Vitamin F" kunye neenkonzo ezibonelela ngazo emizimbeni yethu ngokweenkcukacha, ngokulula, nangendlela enobuhlobo. Ndiza kuyichaza ngendlela onokuyiqonda.

Yintoni kanye kanye iVitamin F?

Ngamafutshane, iVitamin F ayisiyovithamini ngokwenene! Ewe, ungamangaliswa. Enyanisweni yindibaniselwano yeentlobo ezimbini ze-fatty acids. Ziyi- Alpha-linolenic acid (ALA) kunye neLinoleic acid (LA) . I-ALA yi-'Omega-3` fatty acid, kwaye i-LA yi-'Omega-6` fatty acid.

Khawucinge nje, xa izazinzulu zafumanisa ezi asidi zimbini zamafutha ngeminyaka yoo-1920, ekuqaleni zazicinga ukuba ziyivithamini entsha. Yiyo loo nto zathiywa igama elithi "vitamin F." Kuthe kamva kuphela apho zaqonda khona ukuba la ngamafutha. Kodwa igama lokuqala elithi "vitamin F" laqhubeka lisetyenziswa. Kufana nesiteketiso esanikwa umntu esemncinci, kwaye baqhubeka bembiza ngelo gama kamva.

Zombini i-ALA kunye ne-LA zithathwa njengee -fatty acids ezibalulekileyo . Uyazi ukuba kuthetha ukuthini "ukubaluleka"? Oko kuthetha ukuba imizimba yethu ayinakuphila ngaphandle kwazo, kwaye imizimba yethu ayinakuzenza zodwa. Ke ngoko, kufuneka sifumane uninzi lwazo ekutyeni esikutyayo.

Yintoni eyenziwa yiVitamin F emizimbeni yethu?

Ngoku makhe sibone ukuba lo "Vitamin F" wenza msebenzi ubalulekileyo emzimbeni wethu.

Enyanisweni, i-vitamin F inceda kwiinkqubo ezininzi ezibalulekileyo emizimbeni yethu.

• Inika iiseli amandla: Imizimba yethu yenziwe ngeeseli ezincinci. Cinga ngezi seli njengezindlu ezincinci. Ii-fatty acids ezikwi-vitamin F zinceda ekuboneleleni ngokuguquguquka, amandla, kunye nolwakhiwo kwiindonga zezo zindlu, oko kukuthi, isigqubuthelo sangaphandle seeseli.
• Inceda ekukhuleni nasekuphuhliseni: Ukususela ebuntwaneni ukuya ebudaleni, oku kubaluleke kakhulu ekukhuleni kwemizimba yethu nasekuphuhliseni amalungu ahlukeneyo omzimba.
• Inceda ngokuhambisa imiyalezo: Imiyalezo eyahlukeneyo iyatshintshana emizimbeni yethu. Ezi fatty acids zikwanceda ekwenzeni iikhompawundi zokuhambisa imiyalezo ezifunekayo kwizinto ezifana nokulawula uxinzelelo lwegazi kunye nokugcina inkqubo yethu yomzimba isebenza kakuhle.
• Inika amandla: Imizimba yethu ifuna amandla ukuze isebenze. Le vithamini F ikwasebenza njengomthombo weekhalori. Oko kukuthi, isinika amandla.

Ukongeza, ezi fatty acids, i-ALA kunye ne-LA, ziguqulwa zibe zezinye ii-fatty acids ezahlukeneyo emizimbeni yethu. Ezi fatty acids zisandula ukwenziwa zikwasebenza neminye imisebenzi ebalulekileyo emizimbeni yethu.

Ziziphi iingenelo ezimangalisayo zeVitamin F?

I-Vitamin F, okanye ii-fatty acids i-ALA kunye ne-LA, zenza izinto ezininzi emizimbeni yethu. Ezi fatty acids zilawula iinkqubo zomzimba wethu kwaye zinokunceda nasekuthinteleni izifo ezahlukeneyo. Oku kusaphandwa, kodwa makhe sijonge ezinye zezibonelelo eziphambili ezifunyenweyo ukuza kuthi ga ngoku.

• Impilo yentliziyo:
• Ukutya i-vitamin F kunokunceda ukugcina intliziyo yakho isempilweni kwaye kuthintele ezinye izifo zentliziyo, ezifana nesifo sentliziyo. Cinga ngentliziyo yethu njengomatshini omncinci osebenza imini nobusuku. I-Vitamin F inceda ukugcina lo matshini usebenza kakuhle.
• Ikwanceda ekunciphiseni izinga le-cholesterol embi egazini. Oku kunciphisa ukuqokelelwa kwamafutha ngaphakathi kwemithambo yegazi kwaye kuthintele ukuhamba kwegazi.

• Uphuhliso lwabantwana abancinci:
• Ukuba ungumama okhulelweyo okanye oncancisayo, ukutya intlanzi engenazo iimercury kunokunceda ekukhuleni komntwana wakho nasekuphuhliseni ingqondo yakhe. Oku kungenxa yokuba ezi ntlanzi zikwanazo nee-omega-3 fatty acids. Ke ngoko, oku kubaluleke kakhulu ngexesha lokukhulelwa nasemva kokuzalwa.

• Impilo yengqondo:
• I-Vitamin F inokunceda ekunciphiseni umngcipheko wezifo ezinxulumene nenkumbulo ezifana nesifo sika-Alzheimer, i-dementia, kunye nezinye iingxaki zengqondo. Ezi fatty acids zibaluleke kakhulu ekusebenzeni kwengqondo yethu.

• Impilo Yengqondo:
• Kufunyenwe ukuba ukutya amafutha anamafutha kunokunceda ekunciphiseni iimpawu zeemeko ezinje ngokudakumba kunye nokuxhalaba. Zikwanceda ekudaleni umva woxolo.

• Impilo yamehlo:
• I-Vitamin F inceda ekuphuhlisweni nasekusebenzeni kwe-retina emehlweni ethu.
• Oku kunceda ekunciphiseni iimpawu zamehlo omileyo.
• Inganciphisa nomngcipheko wezifo ezifana nokuwohloka kwe-macular okubangelwa kukuguga, okunokwenzeka njengoko sikhula.

• Isifo samathambo esibizwa ngokuba yi-rheumatoid arthritis (RA):
• Ukuba une-rheumatoid arthritis (RA) (isifo esibangela ukudumba kunye nentlungu emalungeni), ukutya ukutya okanye ukuthatha izongezo ezine-vitamin F kunye namayeza akho kunokunceda ukulawula iimpawu, ingakumbi ukudumba kunye nentlungu.

• Impilo yolusu (Ukhathalelo lolusu):
• IVithamin F ikwaluncedo kakhulu kulusu lwethu. Xa iimveliso ezisetyenziswa kulusu, ezinje ngeeoyile kunye neekhrimu, ziqulethe iVithamin F, inceda ukugcina umswakama kulusu.
• Oku kunokunciphisa izinto ezifana ne-acne, ukoma kolusu, kunye nemibimbi.
• Kwakhona, kuba ezi fatty acids zinceda ukugcina umqobo wolusu okhuselayo, zikwaluncedo kakhulu kubantu abaneengxaki zesikhumba ezifana ne-atopic dermatitis kunye ne-psoriasis.

Ayimangalisi na le nto? Nangona ibizwa ngokuba yi "Vitamin F," la ma-fatty acid enza izinto ezininzi emizimbeni yethu!

Ziziphi ukutya ezityebileyo kwiVitamin F?

Ngoku mhlawumbi ucinga, "Kulungile, ukuba oku kulungile kangaka, singakufumana njani ekutyeni?" Ngethamsanqa, kukho ukutya okuninzi okunevithamini F. Ukutya okuninzi okusekwe kwizityalo kuqulethe zombini i-ALA kunye ne-LA. Kodwa okunye kusenokuba nengaphezulu kwesinye.

Nazi ezinye zokutya ezineVithamin F ngokwendalo:

• Amandongomane: Iiwalnuts, iihazelnuts, iicashews, iialmonds, iipine nuts. Ezi zingatyiwa ziluhlaza okanye zongezwe ekutyeni.
• Imbewu: Imbewu yeflakisi, imbewu yeChia, imbewu yeSunflower. Ezi zingongezwa kwiisaladi kunye neyogathi.
• Iioyile: Ioyile yeflakisi, ioyile yecanola, ioyile yewalnut, ioyile yesoya. Ezi oyile zingasetyenziselwa iisaladi kunye nokupheka.

Iintlanzi ezifana nesalmon, i-tuna, kunye ne-sardines nazo ziqulethe i-ALA kunye ne-LA. Kodwa uninzi lwazo zityebile kwezinye iintlobo ze-'Omega-6' kunye ne-'Omega-3' fatty acids.

Ukongeza, iisoya, i-tofu, imifuno eluhlaza enamagqabi, kunye neziqhamo zekiwi nazo ziqulathe i-vitamin F. Ezinye ukutya, umzekelo, ezinye iimveliso zobisi, amaqanda, ijusi yeziqhamo, kunye nefomyula yosana, nazo ziqiniswe yi-vitamin F.

Ungathatha nevithamini F njengesongezelelo sokutya. Umzekelo, iikhaphu zeoyile yeflaxseed, iikhaphu zeoyile yeprimrose, kunye neekhaphu zeoyile yeblack currant ziyafumaneka kwimarike. Ivithamini F ikwafumaneka njengesicelo sangaphandle. Iiserum ezininzi zesikhumba, iioyile, kunye neekhrimu ziqulethe ivithamini F.

Ndidinga iVitamin F engakanani?

Lo ngumbuzo onzima kancinci. Izazinzulu azikafumanisi ukuba ingakanani na i-linoleic acid (LA) oyifunayo ngosuku. Nangona kunjalo, kukho ubungakanani obucetyiswayo be-alpha-linolenic acid (ALA). Kodwa loo bungakanani buxhomekeke kwizinto ezahlukeneyo. Umzekelo, ubudala bakho kunye nokuba ungumfazi okanye uyindoda kunokuchaphazela ukuba udinga malini.

Ngokuqhelekileyo kuthiwa indoda endala ifuna malunga ne-1.6 grams ye-ALA ngosuku, kwaye ibhinqa elidala lifuna malunga ne-1.1 grams. Eli nani linokuba phezulu kancinci koomama abakhulelweyo nabancancisayo. Kwakhona, inani elifunekayo kubantwana abancinci liyahluka ngokuxhomekeke kwiminyaka yabo.

Ngoko ke, ukuze wazi ukuba ufuna i-vitamin F engakanani na, kungcono ubuze ugqirha wakho wosapho okanye ingcali yesondlo. Banokukunika iingcebiso ezithile ngokusekelwe kwimeko yakho yempilo.

Ngaba kukho naziphi na iingxaki xa uthatha isongezelelo seVitamin F?

Kubalulekile ukuthetha nogqirha wakho okanye nekhemisti ngaphambi kokuba uthathe nasiphi na isongezelelo sokutya, njengoko ezinye izongezo, ezifana nezongezelelo ze-omega-3, zinokusebenzisana nezinye iziyobisi ozisebenzisayo.

Ngokukodwa, ukuba uthatha amayeza okunciphisa igazi (afana neWarfarin – ekwaziwa ngokuba yiCoumadin®), ukuthatha i-Omega-3 kakhulu kunokubangela iingxaki zokopha . Ke ngoko, ugqirha wakho unokukuchazela ukuba kukho na ingxaki phakathi kwezongezo ozithathayo kunye namayeza owathathayo. Akuyongcinga ilungileyo ukuthatha izongezo ngokubona kwakho.

Ngaba kukho naziphi na iziphumo ebezingalindelekanga ezivela kwi-Vitamin F supplements?

Izongezo ze-Omega-3 azibangeli miphumo mibi kakhulu. Nangona kunjalo, zihlala zincinci. Nazi ezinye zeziphumo ebezingalindelekanga:

• Ukuva incasa engaqhelekanga emlonyeni.
• Umoya ombi (iHalitosis).
• Isitshiso sentliziyo.
• Isicaphucaphu.
• Intlungu zesisu.
• Urhudo.
• Intloko ebuhlungu.
• Ukubila okunuka kakubi.

Ukuba kwenzeka into efana nale kuwe, kungcono ukuthetha nogqirha.

Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngoko ke sithethe kakhulu nge "Vitamin F" namhlanje, akunjalo?

Ngamafutshane, iVithamini F ayisiyovithamini, kodwa zii-fatty acids ezimbini ezibalulekileyo, i-ALA kunye ne-LA, ezifunwa yimizimba yethu. Ezi zinceda ukugcina yonke into isempilweni, ukusuka kwiiseli zomzimba wethu ukuya entliziyweni, engqondweni naselusu.

Ngethamsanqa, singazifumana ezi fatty acids ezibalulekileyo ngokwendalo kwiintlobo ngeentlobo zokutya. Eyona ndlela ilungileyo yokwenza oku kukongeza izinto ezifana namandongomane, imbewu, kunye neeoyile ezithile ekutyeni kwakho. Ukuba utya ukutya okunesondlo esifanelekileyo, awuyi kuhlala ungenazo ezi zinto.

Nangona kunjalo, ukuba uziva ngathi awufumani ngokwaneleyo kwezi zinto ekutyeni kwakho, okanye ukuba kufuneka uthathe isongezelelo ngesizathu esithile, qiniseka ukuba uthetha nogqirha wakho kuqala kwaye wenze oko kuphela phantsi kwengcebiso yakhe. Kuba, njengayo yonke into, ukuthatha oku kakhulu akulunganga, kwaye kunokubangela iingxaki ngamanye amayeza owasebenzisayo.

Ngoko ke, ukuze uhlale usempilweni, khumbula lo mhlobo "weVitamin F" kwaye ube nendlela yokutya efanelekileyo. Ube nosuku oluhle!

` I-Vitamin F, ii-fatty acids, i-alpha-linolenic acid, i-linoleic acid, i-omega-3, i-omega-6, izibonelelo zempilo