Cishe uke wezwa ngamavithamini amaningi. Njengamavithamini A, B, C, kanye no-D. Kodwa uma ngithi "iVithamini F," kungase kube yinto entsha kuwe. Ingabe lokhu kuyivithamini ngempela? Noma ingabe kuyinto esingayazi? Kulungile, namuhla sizokhuluma ngalo muntu ongamazi obizwa ngokuthi "iVithamini F" kanye nezinsizakalo azinikezayo emizimbeni yethu ngokuningiliziwe, kalula kakhulu, nangendlela enobungane. Ngizokuchaza ngendlela ongayiqonda.
Iyini ngempela iVithamini F?
Kalula nje, iVithamini F ayilona iVithamini ngempela! Yebo, ungase umangale. Empeleni iyinhlanganisela yezinhlobo ezimbili zama-fatty acid. Ziyi -Alpha-linolenic acid (ALA) kanye ne-Linoleic acid (LA) . I-ALA iyi-fatty acid 'ye-Omega-3', kanti i-LA iyi-fatty acid 'ye-Omega-6'.
Cabanga nje, lapho ososayensi bethola lawa ma-fatty acid amabili ngawo-1920, ekuqaleni bacabanga ukuthi ayivithamini entsha. Yingakho bawaqamba ngokuthi “ivithamini F.” Kwaba kamuva lapho baqaphela khona ukuthi lawa angamafutha. Kodwa igama lokuqala elithi “ivithamini F” laqhubeka lisetshenziswa. Kufana nesidlaliso esinikezwe umuntu esemncane, futhi baqhubeka bembiza ngalelo gama kamuva.
Kokubili i-ALA ne-LA kubhekwa njengama-fatty acid abalulekile . Uyazi ukuthi kusho ukuthini ukuthi "okubalulekile"? Lokho kusho ukuthi imizimba yethu ayikwazi ukuphila ngaphandle kwawo, futhi imizimba yethu ayikwazi ukuwakhiqiza yodwa. Ngakho-ke, sidinga ukuthola iningi lawo ekudleni esikudlayo.
Yini eyenziwa yi-Vitamin F emizimbeni yethu?
Manje ake sibone ukuthi yimuphi umsebenzi obalulekile owenziwa yileli "Vitamin F" emzimbeni wethu.
Eqinisweni, i-vitamin F iyasiza ngezinqubo eziningi ezibalulekile emizimbeni yethu.
- Inikeza amangqamuzana amandla: Imizimba yethu yakhiwe ngamangqamuzana amancane. Cabanga ngalawa mangqamuzana njengezindlu ezincane. Ama-fatty acid aku-vitamin F asiza ekuhlinzekeni ukuguquguquka, amandla, kanye nesakhiwo ezindongeni zalawo makhaya, okungukuthi, isembozo sangaphandle samangqamuzana.
- Kusiza ekukhuleni nasekuthuthukeni: Kusukela ebuntwaneni kuya ebudaleni, lokhu kubaluleke kakhulu ekukhuleni kwemizimba yethu kanye nasekuthuthukisweni kwezitho ezahlukahlukene.
- Kusiza ngokudlulisa izimpawu: Imiyalezo ehlukahlukene idluliselwa emizimbeni yethu. Lawa ma-fatty acid nawo asiza ekwenzeni ama-compounds okudlulisa izimpawu adingekayo ezintweni ezifana nokulawula umfutho wegazi nokugcina amasosha omzimba ethu esebenza kahle.
- Inikeza amandla: Imizimba yethu idinga amandla ukuze isebenze. Le vithamini F isebenza njengomthombo wamakhalori. Okusho ukuthi, isinika amandla.
Ngaphezu kwalokho, lawa ma-fatty acid, i-ALA ne-LA, aguqulwa abe amanye ama-fatty acid ahlukahlukene emizimbeni yethu. Lawa ma-fatty acid asanda kwakheka nawo enza eminye imisebenzi ebalulekile emizimbeni yethu.
Yiziphi izinzuzo ezimangalisayo zeVithamini F?
I-Vitamin F, noma ama-fatty acid i-ALA ne-LA, enza izinto eziningi emizimbeni yethu. Lawa ma-fatty acid alawula izinqubo zomzimba wethu futhi angasiza ngisho nokuvimbela izifo ezahlukahlukene. Lokhu kusacwaningwa, kodwa ake sibheke ezinye zezinzuzo eziyinhloko ezitholakale kuze kube manje.
- Impilo yenhliziyo:
- Ukudla i-vitamin F kungasiza ukugcina inhliziyo yakho iphilile futhi kuvimbele ezinye izifo zenhliziyo, njengesifo senhliziyo. Cabanga ngenhliziyo yethu njengomshini omncane osebenza imini nobusuku. I-Vitamin F isiza ukugcina lo mshini usebenza kahle.
- Kuphinde kusize ekunciphiseni izinga le-cholesterol embi egazini. Lokhu kunciphisa ukunqwabelana kwamafutha ngaphakathi kwemithambo yegazi futhi kuvimbele ukuhamba kwegazi.
- Ukuthuthukiswa kwezingane ezincane:
- Uma ungumama okhulelwe noma oncelisayo, ukudla inhlanzi ene-mercury ephansi kungasiza ekukhuleni kwengane yakho kanye nokuthuthukiswa kobuchopho bayo. Lokhu kungenxa yokuthi lezi zinhlanzi ziqukethe nama-omega-3 fatty acids. Ngakho-ke, lokhu kubaluleke kakhulu kokubili ngesikhathi sokukhulelwa nangemva kokubeletha.
- Impilo yobuchopho:
- I-Vitamin F ingasiza ekunciphiseni ingozi yezifo ezihlobene nenkumbulo njengesifo i-Alzheimer's, i-dementia, nezinye izinkinga zokuqonda. Lawa ma-fatty acid abaluleke kakhulu ekusebenzeni kobuchopho bethu.
- Impilo yengqondo:
- Kutholakale ukuthi ukudla ama-fatty acid kungasiza ekunciphiseni izimpawu zezimo ezinjengokucindezeleka nokukhathazeka. Kuphinde kusize ekwakheni umuzwa wokuthula.
- Impilo yamehlo:
- I-Vitamin F iyasiza ekuthuthukisweni nasekusebenzeni kwe-retina emehlweni ethu.
- Lokhu kusiza futhi ekunciphiseni izimpawu zamehlo omile.
- Kunganciphisa futhi ingozi yezimo ezifana nokuwohloka kwe-macular okuhlobene nokuguga, okungenzeka njengoba sikhula.
- Isifo samathambo esibizwa ngokuthi i-rheumatoid arthritis (RA):
- Uma unesifo samathambo esibizwa ngokuthi i-rheumatoid arthritis (RA) (isifo esibangela ukuvuvukala nobuhlungu emalungeni), ukudla ukudla noma ukuthatha izithasiselo eziqukethe i-vitamin F kanye nemithi yakho kungasiza ekulawuleni izimpawu, ikakhulukazi ukuvuvukala nobuhlungu.
- Impilo Yesikhumba (Ukunakekelwa Kwesikhumba):
- I-Vitamin F nayo iwusizo kakhulu esikhumbeni sethu. Uma imikhiqizo esetshenziswa esikhumbeni, njengamafutha nama-cream, iqukethe i-vitamin F, iyasiza ekugcineni umswakama esikhumbeni.
- Lokhu kunganciphisa izinto ezifana nezinduna, ukoma kwesikhumba, kanye nemibimbi.
- Futhi, ngoba lawa ma-fatty acid asiza ekugcineni isithiyo sesikhumba esivikelayo, awusizo kakhulu nakubantu abanezimo zesikhumba ezifana ne-atopic dermatitis kanye ne-psoriasis.
Akumangalisi yini? Ngisho noma ibizwa ngokuthi "iVithamini F," lawa ma-fatty acid enza izinto eziningi emizimbeni yethu!
Yikuphi ukudla okucebile kakhulu nge-Vitamin F?
Manje cishe ucabanga ukuthi, "Kulungile, uma lokhu kukuhle kangaka, sikuthola kanjani ekudleni?" Ngenhlanhla, kunezinhlobo eziningi zokudla eziqukethe i-vitamin F. Ukudla okuningi okusekelwe ezitshalweni kuqukethe i-ALA ne-LA. Kodwa okunye kungase kube nokuningi.
Nazi ezinye zokudla eziqukethe i-Vitamin F ngokwemvelo:
- Amantongomane: Ama-walnuts, ama-hazelnuts, ama-cashew, ama-almond, amantongomane ephayini. Lawa angadliwa eluhlaza noma engezwe ekudleni.
- Imbewu: Imbewu yeflakisi, imbewu ye-chia, imbewu ye-sunflower. Lokhu kungafakwa kumasaladi kanye ne-yogurt.
- Amafutha: Amafutha embewu yefilakisi, amafutha e-canola, amafutha e-walnut, amafutha e-soya. Lawa mafutha angasetshenziswa kumasaladi nasekuphekeni.
Izinhlanzi ezifana ne-salmon, i-tuna, kanye ne-sardine nazo ziqukethe i-ALA ne-LA. Kodwa zicebile kakhulu kwezinye izinhlobo zama-fatty acid 'e-Omega-6' kanye ne-'Omega-3'.
Ngaphezu kwalokho, ubhontshisi, i-tofu, imifino enamaqabunga aluhlaza, kanye nezithelo ze-kiwi nakho kuqukethe i-vitamin F. Okunye ukudla, isibonelo, eminye imikhiqizo yobisi, amaqanda, ujusi wezithelo, kanye nefomula yezingane, nakho kuqiniswa nge-vitamin F.
Ungathatha futhi i-vitamin F njengesengezo sokudla. Isibonelo, ama-capsule kawoyela we-flaxseed, ama-capsule kawoyela we-primrose, nama-capsule kawoyela we-black currant ayatholakala emakethe. I-Vitamin F iyatholakala futhi njengokusetshenziswa kwangaphandle. Ama-serum amaningi esikhumba, amafutha, kanye nama-creams aqukethe i-vitamin F.
Ngidinga i-Vitamin F engakanani?
Lona umbuzo oyinkimbinkimbi kancane. Ososayensi abakakatholi ukuthi udinga i-linoleic acid (LA) engakanani ngosuku. Kodwa-ke, kunezilinganiso ezinconywayo ze-alpha-linolenic acid (ALA). Kodwa lelo nani lincike ezintweni ezahlukahlukene. Isibonelo, iminyaka yakho nokuthi ungowesifazane noma uyindoda kungathinta ukuthi udinga malini.
Ngokuvamile kuthiwa owesilisa omdala udinga cishe amagremu angu-1.6 e-ALA ngosuku, kanti owesifazane omdala udinga cishe amagremu angu-1.1. Leli nani lingase libe phezulu kancane komama abakhulelwe nabancelisayo. Futhi, inani elidingekayo ezinganeni ezincane liyahlukahluka kuye ngeminyaka yazo.
Ngakho-ke, ukuze wazi kahle ukuthi udinga i-vitamin F engakanani, kungcono ukubuza udokotela womndeni wakho noma isazi sokudla okunempilo. Bangakunikeza iseluleko esiqondile ngokusekelwe esimweni sakho sempilo.
Ingabe kungaba khona izinkinga lapho uthatha isithasiselo se-Vitamin F?
Kubalulekile ukukhuluma nodokotela wakho noma nosokhemisi ngaphambi kokuthatha noma yisiphi isithasiselo sokudla, njengoba ezinye izithasiselo, njengezithasiselo ze-omega-3, zingasebenzisana neminye imithi oyithathayo.
Ikakhulukazi, uma uthatha imithi yokuvimbela ukuvuza kwegazi (njenge-Warfarin – eyaziwa nangokuthi i-Coumadin®), ukuthatha i-Omega-3 eningi kakhulu kungabangela izinkinga zokopha . Ngakho-ke, udokotela wakho angakuchazela ukuthi ngabe kukhona yini okungenzeka kube nenkinga phakathi kwezithasiselo ozithathayo nemithi oyithathayo. Akuwona umqondo omuhle ukuthatha izithasiselo ngokubona kwakho.
Ingabe kukhona imiphumela emibi evela ezithasiselo ze-Vitamin F?
Izithako ze-Omega-3 ngokuvamile azibangeli imiphumela emibi emikhulu. Kodwa-ke, zivame ukuba mincane. Nazi ezinye zemiphumela emibi engaba khona:
- Ukuzwa ukunambitheka okungajwayelekile emlonyeni.
- Umoya omubi (i-Halitosis).
- Isilungulela.
- Isicanucanu.
- Ubuhlungu besisu.
- Uhudo.
- Ikhanda elibuhlungu.
- Ukujuluka okunuka kabi.
Uma kwenzeka into efana nalena kuwe, kungcono ukukhuluma nodokotela.
Okokugcina, izinto okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)
Kulungile, ngakho sixoxe kakhulu nge-"Vitamin F" namuhla, akunjalo?
Ngamafuphi, iVithamini F empeleni ayilona iVithamini, kodwa ama-fatty acid amabili abalulekile, i-ALA ne-LA, adingwa yimizimba yethu. Lawa asiza ekugcineni konke kuphilile, kusukela emangqamuzaneni emizimba yethu kuya enhliziyweni yethu, ebuchosheni nasesikhumbeni.
Ngenhlanhla, singathola lawa ma-fatty acid abalulekile ngokwemvelo ekudleni okuningi. Indlela engcono kakhulu yokwenza lokhu ukufaka izinto ezifana namantongomane, imbewu, namafutha athile ekudleni kwakho. Uma udla ukudla okulinganiselayo, ngeke uvame ukuntula lokhu.
Kodwa-ke, uma uzizwa sengathi awutholi ngokwanele lokhu ekudleni kwakho, noma uma udinga ukuthatha isithasiselo ngesizathu esithile, qiniseka ukuthi ukhuluma nodokotela wakho kuqala futhi wenze lokho kuphela ngaphansi kweseluleko sakhe. Ngoba, njengakho konke okunye, ukuthatha lokhu kakhulu akukuhle, futhi kungabangela nezinkinga ngeminye imithi oyithathayo.
Ngakho-ke, ukuze uhlale uphilile, khumbula lo mngane "weVitamin F" bese ulandela iphethini yokudla enhle. Ube nosuku oluhle!
👩🏽⚕️ Imibuzo eyengeziwe (ama-FAQ)
💬 Ingabe ikhona ngempela ivithamini ebizwa ngokuthi iVitamin F?
Cha! Nakuba kuthiwa 'ivithamini' egameni, empeleni lokhu akuyona ivithamini. Lokhu kuyinhlanganisela yama-'Essential Fatty Acids' amabili atholwe ososayensi ngawo-1920. Okusho ukuthi, izinhlobo ezimbili zamafutha esizizwile namuhla, i-'Omega-3' (ALA) kanye ne-'Omega-6' (LA), ezizuzisa kakhulu ubuchopho nenhliziyo.
💬 Yikuphi ukudla okufanele sithole le vithamini F (oyela we-omega), engakhiqizwa yimizimba yethu?
Imizimba yethu ayikwazi ukukhiqiza lokhu, ngakho-ke kufanele sikuthole ekudleni kwethu! Izinhlanzi ezinamafutha njenge-salmon, i-herring, ne-tuna zigcwele lokhu (i-Omega-3). Ama-alimondi, ama-walnuts, imbewu ye-chia, uwoyela womnqumo, kanye nobhontshisi nakho kuphezulu kula ma-fatty acid 'e-vitamin F'.
💬 Iyini inzuzo enkulu yalawa mafutha e-Omega-3 kanye ne-Omega-6 emzimbeni?
Lezi yizona zinto ezakha ubuchopho eziyi-100% ekhanda! Lokhu kubalulekile ekukhuleni kobuchopho bezingane. Ngaphezu kwalokho, kunciphisa ingozi yokuhlaselwa yinhliziyo ngokuncibilikisa 'i-cholesterol embi' (LDL) eyingozi enhliziyweni, kunciphisa ubuhlungu/ukuvuvukala kwamalunga, futhi kugcina isikhumba/izinwele zimanzi futhi zisencane.
I- Vitamin F, ama-fatty acid, i-alpha-linolenic acid, i-linoleic acid, i-omega-3, i-omega-6, izinzuzo zezempilo
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