Yintoni ivithamin F? Ukusetyenziswa, izibonelelo, kunye noluhlu lokutya

Umxholo

• Imisebenzi ephambili emzimbeni wakho
• Izibonelelo zempilo ezinokubakho
• Izibonelelo zezempilo zealpha-linolenic acid
• Izibonelelo zezempilo ze-linoleic acid
• Iidosi ezicetyiswayo
• Ukutya okuphezulu kwi-vitamin F
• Umgca wezantsi

I-Vitamin F ayisiyo vithamini ngokwendlela yemveli yelizwi.

Endaweni yokuba ivithamini F ligama lamafutha amabini- i-alpha-linolenic acid (ALA) kunye ne-linoleic acid (LA). Zibalulekile kwimisebenzi yomzimba yesiqhelo, kubandakanya imiba yengqondo kunye nempilo yentliziyo ().

I-ALA lilungu losapho olunamafutha lwe-omega-3, ngelixa i-LA ilusapho lwe-omega-6. Imithombo eqhelekileyo yazo zombini zibandakanya iioyile zemifuno, iinuts, kunye nembewu ().

Bafunyaniswa kwii-1920s xa izazinzulu zifumanisa ukuba izidlo ezingenamafutha zinemiphumo emibi kwiigundane. Ekuqaleni, oososayensi babekrokrela ukuba iigundane zazinqongophele kwivitamin entsha ababeyibiza ngokuba yi-vitamin F - kamva yafunyanwa njenge-ALA ne-LA ().

Eli nqaku lixoxa ngevithamini F, kubandakanya ukuba isebenza njani, izibonelelo zayo ezinokubakho kwezempilo, kunye nokutya okuqulathe awona manqanaba aphezulu.

Imisebenzi ephambili emzimbeni wakho

Ezi ntlobo zimbini zamafutha zibandakanya ivithamin F-ALA kunye ne-LA-zihlelwa njengamafutha acid, oko kuthetha ukuba ayimfuneko empilweni. Kuba umzimba wakho awukwazi ukwenza la mafutha, kuya kufuneka uwafumane kwisidlo sakho ().

I-ALA kunye ne-LA badlala ezi ndima zibalulekileyo emzimbeni (,):

• Khonza njengomthombo wekhalori. Njengamafutha, i-ALA kunye ne-LA zibonelela ngeekhalori ezili-9 kwigrama nganye.
• Nika ubume beseli. I-ALA, LA, kunye namanye amafutha abonelela ngolwakhiwo kunye nokuguquguquka kuzo zonke iiseli emzimbeni wakho njengeyona nto iphambili kubume bawo bangaphandle.
• Ukukhula koncedo kunye nophuhliso. I-ALA idlala indima ebalulekileyo ekukhuleni okuqhelekileyo, umbono, kunye nokukhula kwengqondo.
• Guqulelwa kwamanye amafutha. Umzimba wakho uguqula i-ALA kunye ne-LA kwamanye amafutha afunekayo empilweni.
• Nceda wenze iikhompawundi zokubonisa. I-ALA kunye ne-LA zisetyenziselwa ukwenza iikhompawundi zokubonisa ezinceda ukulawula uxinzelelo lwegazi, ukujiya kwegazi, iimpendulo zesistim somzimba, kunye neminye imisebenzi ephambili yomzimba.

Ukunqongophala kukaVitamin F kunqabile. Nangona kunjalo, ukunqongophala kwe-ALA kunye ne-LA kungakhokelela kwiimpawu ezahlukeneyo, ezinje ngesikhumba esomileyo, ukulahleka kweenwele, ukuphola kwenxeba okucothayo, ukukhula okungalunganga ebantwaneni, izilonda zolusu kunye ne-scabs, kunye nengxaki yengqondo kunye nembono (,).

IVitamin F ibonelela ngeekhalori, ibonelela ngolwakhiwo kwiiseli, ixhasa ukukhula kunye nophuhliso, kwaye iyabandakanyeka kwimisebenzi emikhulu yomzimba njengokulawulwa koxinzelelo lwegazi kunye nokuphendula komzimba.

Izibonelelo zempilo ezinokubakho

Ngokophando, amafutha enza i-vitamin F-ALA kunye ne-LA-anokubonelela ngezibonelelo ezahlukeneyo zempilo.

Izibonelelo zezempilo zealpha-linolenic acid

I-ALA ngamafutha aphambili kusapho lwe-omega-3, iqela lamafutha ekucingelwa ukuba linezibonelelo ezininzi zempilo. Emzimbeni, i-ALA iguqulwa yaba yenye ye-omega-3 fatty acids, kubandakanya i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA) ().

Ngokudibeneyo, i-ALA, i-EPA, kunye ne-DHA zibonelela ngobutyebi bezibonelelo ezinokubakho kwezempilo:

• Nciphisa ukudumba. Ukonyuka kokutya kwamafutha omega-3 anjenge-ALA kunxulunyaniswa nokwehla kokudumba kumalungu, indlela yokugaya ukutya, imiphunga kunye nengqondo (,).
• Ukuphucula impilo yentliziyo. Nangona iziphumo zixutywe, ukonyusa i-ALA kwisidlo sakho kunokunceda ukunciphisa umngcipheko wesifo sentliziyo. Kwisifundo esinye, ukunyuka kwe-1-gram nganye kwi-ALA esetyenzisiweyo ngosuku kunxulunyaniswa nomngcipheko we-10% wokunciphisa isifo sentliziyo ().
• Ukukhula koncedo kunye nophuhliso. Abafazi abakhulelweyo bafuna i-1.4 yeigram ze-ALA ngosuku ukuxhasa ukukhula kunye nokukhula komntwana ().
• Xhasa impilo yengqondo. Olunye uphando luyafuneka, kodwa ubungqina bunye bucebisa ukuba ukutya rhoqo amafutha omega-3 kunokunceda ukuphucula iimpawu zoxinzelelo kunye noxinzelelo (,).

Izibonelelo zezempilo ze-linoleic acid

I-Linoleic acid (LA) ngamafutha aphambili kusapho lwe-omega-6. Njenge-ALA, i-LA iguqulwa yaya kwamanye amafutha emzimbeni wakho.

Inikezela ngezibonelelo ezininzi ezinokubakho kwezempilo xa isetyenziswe ngokumodareyitha, ngakumbi xa isetyenziswa endaweni yamafutha aphilileyo anempilo ():

• Inganciphisa umngcipheko wesifo sentliziyo. Kwisifundo esingaphezulu kwama-300,000 abantu abadala, ukusebenzisa i-LA endaweni yamafutha agcweleyo kunxulunyaniswa nomngcipheko we-21% wokunciphisa umngcipheko wokufa okunxulumene nesifo sentliziyo ().
• Ngamana unokunciphisa umngcipheko wohlobo lwe-2 yeswekile. Olunye uphononongo kubantu abangaphezulu kwama-200,000 bafumanisa ukuba i-LA yayanyaniswa nomngcipheko we-14% wokunciphisa umngcipheko wohlobo lweswekile yesi-2 xa isetyenziswa endaweni yamafutha agcweleyo.
• Ngamana unokuphucula ulawulo lweswekile yegazi. Izifundo ezininzi zicebisa ukuba i-LA inokunceda ukulawulwa kweswekile yegazi xa isetyenziswe endaweni yamafutha agcweleyo ().

Ukutya okuqulethe i-ALA kunokunceda ukunciphisa ukudumba, kukhuthaze intliziyo kunye nempilo yengqondo, kunye nenkxaso yokukhula kunye nophuhliso. Ngaphaya koko, i-LA inokunceda ukulawulwa kweswekile yegazi kwaye inxulunyaniswe nomngcipheko ocuthayo wesifo sentliziyo kunye nohlobo lweswekile yesi-2.

Iidosi ezicetyiswayo

Ukuphucula izibonelelo zevithamini F, ukugcina umlinganiselo osempilweni we-LA ukuya kwi-ALA kwisidlo sakho kunokuba yinto ephambili.

Oku kungenxa yeempawu ezichaseneyo la mafutha athumela emzimbeni. Ngelixa i-LA kunye namanye omega-6 amafutha athambekele ekwenzeni ukudumba, i-ALA kunye namanye amafutha omega-3 asebenza ukuyithintela ().

Ezinye iingcali ziqikelela ukuba umlinganiselo we-omega-6 ukuya kwi-omega-3 kumafutha kwizidlo zaseNtshona unokuba phezulu njenge-20: 1. Ngokwezifundo, oku kunokuba negalelo kukudumba kunye nokwanda komngcipheko wesifo sentliziyo ().

Nangona umlinganiso ofanelekileyo ungekagqitywa, ingcebiso eyaziwayo kukugcina umyinge okanye ngaphantsi kwe-4: 1 ().

Nangona kunjalo, endaweni yokuhlala umyinge, kunokuba lula ukulandela iingcebiso ezivela kwiZiko lezoNyango (IOM). Oku kuphakamisa ukuba abantu abadala basebenzise i-1.1-1.6 yeegram ze-ALA kunye ne-11-16 yeegramu ze-LA ngosuku ().

Ezinye iingcali zicebisa ukuba abantu abadala basebenzise umyinge we-4: 1 we-LA ukuya kwi-ALA, okanye i-11-16 gram ye-LA kunye ne-1.1-1.6 yeegram ze-ALA, ngosuku ukuze bavune esona sibonelelo sikhulu kumanqatha e-vitamin F.

Ukutya okuphezulu kwi-vitamin F

Izongezo zeVitamin F aziyomfuneko ukuba usebenzisa ukutya okwahlukeneyo okune-ALA kunye ne-LA.

Nangona uninzi lwemithombo yokutya inezinto zombini, uninzi luphethe inani elinamanqatha elinye kunelinye.

Nazi izixa ze-LA kwimithombo yokutya eqhelekileyo:

• oyile yeembotyi zesoya: Iigram ezisi-7 ze-LA ngecephe (15 ml) ()
• i-oyile ye-olivu: Iigram ezili-10 ze-LA ngecephe (15 ml) ()
• ioyile yengqolowa: Iigram ezisi-7 ze-LA ngecephe (15 ml) ()
• imbewu kajongilanga: Iigrama ezili-11 ze-LA ngeyunce (28 grams) ()
• iipecans: Iigrama ezi-6 ze-LA ngeyunce (28 grams) ()
• iiamangile: 3.5 iigrem ze-LA ngeoyunce (28 gram) ()

Ukutya okuninzi okuphezulu kwi-LA kune-ALA, nangona kungamanani amancinci. Nangona kunjalo, ubukhulu becala be-ALA bufumaneka:

• ioyile yeflakisi: I-7 gram ye-ALA ngecephe (15 ml) ()
• iimbewu zeflax: 6.5 iigram ze-ALA ngeyunce (28 gram) ()
• iimbwe zechai: Iigram ezi-5 ze-ALA ngeyunce (28 gram) ()
• iimbewu ze hemp: Iigrama ezi-3 ze-ALA ngeyunce (28 grams) ()
• imidiliya: 2.5 iigrem ze-ALA ngeyunce (28 gram) ()

Iimveliso zezilwanyana, ezinje ngeentlanzi, amaqanda, kunye nenyama etyiswa ingca kunye neemveliso zobisi, zinegalelo kwi-ALA kunye ne-LA kodwa ikakhulu ziphezulu kwezinye iintlobo ze-omega-6 kunye ne-omega-3 fat ().

Zombini i-ALA kunye ne-LA zifumaneka kwioyile yezityalo, amandongomane, kunye nembewu. Zifumaneka nakwezinye iimveliso zezilwanyana, nangona zincinci.

Umgca wezantsi

I-Vitamin F inezinto ezimbini ezibalulekileyo ze-omega-3 kunye ne-omega-6 amafutha-ALA kunye ne-LA.

La mafutha mabini adlala indima enkulu kwiinkqubo zomzimba eziqhelekileyo, kubandakanya ukusebenza kwamajoni omzimba, ukumisela uxinzelelo lwegazi, ukujija kwegazi, ukukhula kunye nokukhula.

Ukugcina umyinge we-4: 1 we-LA ukuya kwi-ALA ekudleni kwakho kuhlala kucetyiswa ukunceda ukwandisa izibonelelo ezinokubakho kwi-vitamin F, ebandakanya ukuphuculwa kolawulo lweswekile yegazi kunye nokunciphisa ukudumba kunye nomngcipheko wesifo sentliziyo.

Ukutya ukutya okuphezulu kwi-ALA, njengembewu yeflakisi, ioyile yeflakisi, kunye nembewu ye-chia, yenye yeendlela zokunceda ukutshintsha ibhalansi ngenxa yeziphumo zempilo ezilungileyo.