Menene Vitamin F, A Cikin Wadanne Abinci Aka Samu, Menene Amfaninsa?

bitamin FWataƙila ba ku taɓa jin labarinsa ba don ba bitamin ba ne.

bitamin F, kalmar fatty acid guda biyu - alpha linolenic acid (ALA) da linoleic acid (LA). Dukansu suna da mahimmanci don ayyukan jiki kamar aiki na yau da kullun na kwakwalwa da zuciya.

Idan ba bitamin ba, me yasa? bitamin F To me ake cewa?

bitamin F Tunanin ya koma 1923, lokacin da aka fara gano fatty acid guda biyu. An yi kuskuren gane shi azaman bitamin a lokacin. Ko da yake bayan 'yan shekaru an tabbatar da cewa babu bitamin, amma fatty acid. bitamin F An ci gaba da amfani da sunan. A yau, ALA ita ce kalmar da aka yi amfani da ita don LA kuma mai alaƙa da omega 3 da omega 6 fatty acids, wanda ke bayyana mahimman fatty acid.

KYAUTA, omega 3 fatty acid memba ne na iyali, yayin da LA ke Omega 6 mallakar iyali. Ana samun su duka a cikin abinci irin su kayan lambu mai, goro, da iri. 

ALA da LA duka su ne polyunsaturated fatty acid. Polyunsaturated fatty acidYana da ayyuka masu mahimmanci a cikin jiki, kamar kare jijiyoyi. Idan ba tare da su ba, jininmu ba zai toshe ba, ba ma ma iya motsa tsokar mu. Abin sha'awa shine jikin mu ba zai iya yin ALA da LA ba. Dole ne mu sami waɗannan mahimman fatty acid daga abinci.

Menene aikin bitamin F a jiki?

bitamin F – ALA da LA – wadannan nau’ukan kitse guda biyu an kasafta su a matsayin muhimman fatty acid, ma’ana suna da muhimmanci ga lafiyar jikin mu. Tun da jiki ba zai iya samar da waɗannan kitsen da kansa ba, dole ne mu samo su daga abinci.

 

ALA da LA suna da ayyuka da yawa a jiki, kuma mafi sanannun sune:

• Ana amfani dashi azaman tushen adadin kuzari. Domin ALA da LA suna da kiba, suna samar da adadin kuzari 9 a kowace gram.
• Yana haifar da tsarin tantanin halitta. ALA, LA da sauran kitse, a matsayin babban abin da ke cikin yadudduka na waje, suna ba da tsari da sassauƙa ga duk sel a cikin jiki.
• Ana amfani dashi don haɓakawa da haɓakawa. ALA tana taka muhimmiyar rawa wajen haɓaka al'ada, hangen nesa da haɓakar ƙwaƙwalwa.
• Ana canza shi zuwa wasu mai. Jiki yana canza ALA da LA zuwa wasu kitse masu mahimmanci ga lafiya.
• Yana taimakawa wajen samar da mahadi na sigina. Ana amfani da ALA da LA don yin mahadi masu sigina waɗanda ke taimakawa daidaita hawan jini, daskarewar jini, amsawar tsarin rigakafi, da sauran manyan ayyuka na jiki. 

Rashin bitamin F

Rashin bitamin F yana da wuya. Idan akwai rashi ALA da LA, bushewar fata. asarar gashiYanayi daban-daban na iya faruwa, kamar jinkirin warkar da raunuka, jinkirin girma a cikin yara, ciwon fata da kumbura, da matsalolin kwakwalwa da hangen nesa.

Menene Amfanin Vitamin F?

Kamar yadda bincike ya nuna. bitamin FFatty acids na ALA da LA wadanda suka hada da jiki suna da fa'idodin kiwon lafiya na musamman. An fayyace fa'idodin duka biyun a ƙasa ƙarƙashin wani jigo daban.

Amfanin alpha-linolenic acid (ALA)

ALA shine kitse na farko a cikin dangin omega 3, rukunin masu kitse da ake tunanin suna da fa'idodi masu yawa na lafiya. 

ALA, eicosapentaenoic acid (EPA). docosahexaenoic acid (DHA) Ana jujjuya shi zuwa wasu fatty acid omega 3 masu fa'ida, gami da 

Tare, ALA, EPA, da DHA suna ba da fa'idodin kiwon lafiya da yawa:

• Yana rage kumburi. Ƙara yawan amfani da ALA yana rage kumburi a cikin haɗin gwiwa, tsarin narkewa, huhu, da kwakwalwa.
• Yana inganta lafiyar zuciya. Yawan shan ALA yana rage haɗarin cututtukan zuciya.
• Yana taimakawa girma da ci gaba. Mata masu juna biyu suna buƙatar gram 1,4 na ALA kowace rana don tallafawa girma da haɓaka tayin.
• Yana goyan bayan lafiyar hankali. Cin abinci na omega 3 na yau da kullun ciki ve damuwa Yana taimakawa inganta bayyanar cututtuka.

Amfanin linoleic acid (LA)

Linoleic acid (LA) shine babban mai a cikin dangin omega 6. Kamar ALA, LA yana jujjuyawa zuwa wasu kitse a jiki.

Yana da yuwuwar fa'idodin kiwon lafiya lokacin cinyewa kamar yadda ake buƙata, musamman idan aka yi amfani da shi azaman madadin cikakken kitse: 

• Yana rage haɗarin cututtukan zuciya. A cikin binciken da aka yi na manya sama da 300.000, shan linoleic acid maimakon cikakken kitse ya rage haɗarin mutuwa daga cututtukan zuciya da kashi 21%.
• Yana rage haɗarin nau'in ciwon sukari na 2. A cikin binciken da aka yi na fiye da mutane 200.000, suna cin linoleic acid maimakon cikakken kitse. nau'in ciwon sukari na 2 ya rage hadarin da kashi 14%.
• Yana daidaita sukarin jini. Yawancin bincike sun nuna cewa acid linoleic zai iya taimakawa wajen sarrafa sukarin jini lokacin cinyewa maimakon cikakken kitse. 

Amfanin bitamin F ga fata

• Yana riƙe danshi

Fatar tana da yadudduka da yawa. Ayyukan mafi girman Layer shine kare fata daga gurɓataccen muhalli da ƙwayoyin cuta. Wannan Layer ana kiransa shingen fata. bitamin Fyana kare shingen fata kuma yana riƙe da danshi.

• Yana rage kumburi

bitamin FYana da amfani ga waɗanda ke da yanayin fata mai kumburi kamar dermatitis da psoriasis. saboda bitamin F Yana taimakawa rage kumburi, kare aikin salula, da hana asarar ruwa mai yawa.

• Yana rage kurajen fuska

Nazarin ya ƙaddara cewa fatty acid yana rage kuraje. Tun da fatty acids suna da mahimmanci don aikin salula, suna taimakawa wajen gyara lalacewa.

• Yana kare fata daga haskoki na UV

Muhimman amfanin bitamin FƊayan su shine canza amsawar fata ta salon salula zuwa hasken ultraviolet. Wannan dukiya ta kasance saboda ikon bitamin don rage kumburi.

• Yana goyan bayan maganin cututtukan fata

bitamin F atopic dermatitis, psoriasis, seborrheic dermatitis, rosaceaYana da tasiri wajen gyara alamun kuraje masu saurin kamuwa da fata.

• Yana rage haushi

bitamin FLinoleic acid wani muhimmin fatty acid ne da ake amfani da shi don yin ceramides wanda ya zama saman saman fata. Yana hana irritants, kamuwa da cuta daga UV haske, pollutants.

• Yana ba da haske fata

bitamin F Tunda yana kunshe da sinadarai masu mahimmanci, yana hana bushewa da taurin fata, yana hana fushin da ke haifar da allergies, kuma yana rage alamun tsufa.

• Yana kwantar da fata

bitamin F Yana kwantar da fata a cikin wadanda ke da yanayin fata na yau da kullum kamar yadda ya rage kumburi.

Yaya ake amfani da bitamin F akan fata?

bitamin FKo da yake an ce ya fi tasiri a kan busasshen fata, ana iya amfani da shi ga kowane nau'in fata. bitamin F Ana samunsa a cikin abubuwan mai daban-daban, creams da serums da ake sayarwa a kasuwa. tare da waɗannan samfuran bitamin F za a iya amfani da a kan fata. 

Abincin da ke dauke da bitamin F

Idan kuna amfani da abinci iri-iri masu ɗauke da alpha linolenic acid da linoleic acid, bitamin F kwamfutar hannu Ba kwa buƙatar ɗauka. Yawancin abinci yawanci sun ƙunshi duka biyun. 

Adadin linoleic acid (LA) a cikin wasu hanyoyin abinci gama gari sune kamar haka:

• Man waken soya: cokali ɗaya (15 ml) na gram 7 na linoleic acid (LA)
• Man zaitun: 15 grams na linoleic acid (LA) a cikin cokali daya (10 ml) 
• Man masara: 1 tablespoon (15 ml) 7 grams na linoleic acid (LA)
• Sunflower tsaba: 28 grams na linoleic acid (LA) da 11-gram hidima 
• Walnuts: 28 grams na linoleic acid (LA) da 6-gram hidima 
• Almonds: 28 grams na linoleic acid (LA) da 3.5-gram hidima  

Yawancin abincin da ke da linoleic acid sun ƙunshi alpha linolenic acid, duk da ƙananan adadi. Musamman manyan matakan alpha linolenic acid (ALA) ana samun su a cikin abinci masu zuwa:

• Man flaxseed: cokali ɗaya (15 ml) yana da gram 7 na alpha linolenic acid (ALA) 
• Flaxseed: 28 grams na alpha linolenic acid (ALA) a kowace gram 6.5 
• Chia tsaba: 28 grams na alpha linolenic acid (ALA) da 5-gram hidima 
• Hemp tsaba: 28 grams na alpha linolenic acid (ALA) da 3-gram bauta 
• Walnuts: 28 grams na alpha linolenic acid (ALA) a kowace gram 2.5 

F Menene illolin bitamin?

Vitamin F Babu wani sakamako da aka sani na amfani da shi don fata - idan an yi amfani da shi kamar yadda aka umarce shi, ba shakka. Ana iya amfani da shi da safe ko dare, amma idan samfurin ya ƙunshi retinol ko bitamin A, yana da kyau a yi amfani da shi lokacin barci.

Domin retinol kuma samfuran da ke ɗauke da bitamin A na iya haifar da ja ko bushewa. Shi ya sa dole ku yi hattara.