Uma ukhuluma ngamavithamini, cishe uhlala uzwa ngamavithamini A, B, C, kanye no-D. Kodwa wake wezwa nge-'Vitamin F'? Nakuba abantu abaningi bengazi, lokhu kuyinto ebalulekile ekusebenzeni kahle kwemizimba yethu. Kodwa into emangazayo ukuthi, yize ibizwa ngokuthi 'Vitamin F', empeleni akuyona ivithamini. Ngakho-ke iyini le? Ake sixoxe ngayo ngokuningiliziwe nangokulula.
Iyini ngempela 'iVitamin F'?
Kalula nje, i-vitamin F ayiyona i-vitamin, kodwa inhlanganisela yezinhlobo ezimbili zamafutha. Lawa yi-alpha-linolenic acid (ALA) kanye ne-linoleic acid (LA). Womabili lawa ma-fatty acid abalulekile emizimbeni yethu. Lokhu kusho ukuthi imizimba yethu ayikwazi ukuwenza yodwa, futhi kumelwe siwathole ekudleni esikudlayo.
Womabili la ma-fatty acid angaphansi kweqembu elibizwa ngokuthi ama-polyunsaturated fatty acids. Enza imisebenzi eminingi ebalulekile emizimbeni yethu. Avikela izinzwa, asiza ekuqhekekeni kwegazi, futhi abalulekile ekusebenzeni kwemisipha yethu.
Pho kungani lezi zinhlobo ezimbili zamafutha zathola igama elithi 'amavithamini'? Indaba iqala ngo-1923. Lapho lezi zinto ezimbili zitholakala okokuqala, ososayensi bazihlonza ngephutha njengamavithamini. Ngisho noma kwafakazelwa eminyakeni embalwa kamuva ukuthi empeleni kwakungamafutha, igama elidala elithi 'ivithamini F' laqhubeka phakathi kwabantu.
Kulezi zinsuku, odokotela babiza i-ALA ne-LA ngegama elijwayelekile elithi 'ama-fatty acid abalulekile.' Lawa ahlukaniswe ngemindeni emibili eyinhloko.
- Ama-fatty acid e-Omega-3: I-ALA ingeyeqembu lale nhlangano.
- Ama-fatty acid e-Omega-6: I-LA ingeyaleli qembu.
Ziyini izinzuzo zezempilo ze-vitamin F (okungukuthi, lawa ma-fatty acid)?
Lawa ma-fatty acid abalulekile abalulekile kukho konke kusukela emangqamuzaneni omzimba wethu kuya ebuchosheni bethu. Ake sibheke ezinye zezinzuzo eziyinhloko.
1. Impilo yobuchopho kanye nesimiso sezinzwa
Ubuchopho bethu buqukethe inani elikhulu lama-acid anamafutha e-polyunsaturated. Lawa asiza ekukhiqizeni amandla adingekayo ukucabanga nokusebenza nsuku zonke. Lawa ma-acid anamafutha abalulekile abaluleke kakhulu ekuthuthukisweni kobuchopho bomntwana osanda kuzalwa kanye nomntwana omncane. Ngaphandle kwalawa anele, amangqamuzana ezinzwa zobuchopho (ama-neurons) kanye nokuxhumana phakathi kwawo (ama-synapses) akukhuli kahle.
2. Impilo yenhliziyo
Ucwaningo luthole ukuthi ukudla ukudla okucebile ku-ALA kanye ne-LA kunganciphisa ingozi yesifo senhliziyo kanye nokufa ngenxa yesifo senhliziyo. Futhi, ukufaka esikhundleni sama-fatty acid agcwele njengamafutha ezilwane ngala ma-fatty acid e-polyunsaturated kunganciphisa amazinga e-cholesterol embi egazini. Cabanga ukuthi kungaba kuhle kangakanani enhliziyweni yakho uma usebenzisa into efana namafutha e-canola esikhundleni sebhotela lapho upheka.
3. Ukulondoloza inkumbulo nokuhlakanipha
Kuvamile ukuthi inkumbulo inciphe njengoba siguga, kodwa kunobufakazi obuqinile bokuthi ukudla ukudla okucebile ngama-omega-3 fatty acids (njenge-ALA) kungasiza ekuvimbeleni lokhu kulahlekelwa yinkumbulo okuhlobene nokuguga kanye nokwehla kwengqondo.
4. Ukukhululeka kwi-Rheumatoid Arthritis
I-rheumatoid arthritis yisimo esibangela ukuvuvukala, ukuqina, kanye nobuhlungu emalungeni. Ucwaningo oluthile lubonise ukuthi ukudla okucebile ngama-omega-3 fatty acid kunganciphisa ukuvuvukala emzimbeni walaba bantu. Lokhu kunganciphisa ubuhlungu nokuqina kwamalunga.
Zingakanani lezi zinto esizidingayo? Singazithola kanjani?
Umuntu ophilile ngokuvamile uthola inani elidingekayo lala ma-fatty acid ekudleni kwakhe kwansuku zonke. Ngakho-ke, akukho mkhawulo ophezulu wokuthi kufanele athathwe malini. Kodwa-ke, uma unenkinga yezempilo, njengesifo senhliziyo, udokotela wakho angase akuncome umthamo othize.
Into ebaluleke kakhulu ukuthi njengoba imizimba yethu ingenakukwazi ukukhiqiza lawa ma-fatty acid ngokwayo, kumelwe nakanjani sifake ukudla okuqukethe wona ekudleni kwethu.
Kunokudla okuningi okuqukethe ama-omega-3 (ALA) kanye nama-omega-6 (LA) fatty acids. I-ALA itholakala kakhulu ekudleni kwezitshalo. I-LA itholakala emafutheni emifino, amantongomane, inyama, namaqanda.
Bheka ithebula elingezansi ukuze ubone ukuthi yikuphi ukudla okucebile kula ma-fatty acid abalulekile.
| Isigaba sokudla | Izibonelo |
|---|---|
| Amafutha emifino | Amafutha kasoya, amafutha e-canola, amafutha embewu yefilakisi, amafutha e-safflower |
| Izinhlobo zamantongomane nembewu | Imbewu ye-chia, imbewu ye-flax, imbewu ye-sunflower, ama-walnuts |
| Imifino eluhlaza | Isipinashi, i-broccoli, amahlumela aseBrussels |
| Izinhlobo zezinhlanzi | Izinhlanzi ezinamafutha njenge-salmon ne-albacore tuna |
| Okunye | Amaqanda, inyama |
Akunzima kangako ukwengeza lezi zinto ekudleni kwakho. Isibonelo, ungafaka imbewu yefilakisi noma ama-walnuts esaladini yakho. Uma ungadla inhlanzi enamafutha okungenani izinsuku ezimbili ngesonto, nakho kuhle.
Umlayezo Wokuya Nawe Ekhaya
- 'I-Vitamin F' akuyona i-vitamin, empeleni iyinhlanganisela ye-ALA ne-LA, ama-fatty acid amabili abalulekile adingwa yimizimba yethu.
- Njengoba imizimba yethu ingenakukwazi ukukhiqiza la ma-fatty acid ngokwayo, kumelwe siwathole ekudleni esikudlayo.
- Lokhu kubaluleke kakhulu ekukhuleni kobuchopho, empilweni yenhliziyo, kanye nempilo iyonke.
- Lawa ma-fatty acid atholakala kakhulu ekudleni okufana namafutha emifino, amantongomane, imifino eluhlaza kanye nezinhlanzi ezinamafutha.
- Uma unesifo esithile, kubaluleke kakhulu ukubonisana nodokotela wakho mayelana nokuthatha lezi zithako noma ukushintsha ukudla kwakho.
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