vitamini FMwina simunamvepo za izi chifukwa si vitamini yokha.
vitamini F, mawu akuti mafuta acids awiri - alpha linolenic acid (ALA) ndilinoleic acid (LA). Zonsezi ndizofunikira pakugwira ntchito kwa thupi monga kugwira ntchito pafupipafupi kwa ubongo ndi mtima.
Ngati si vitamini, chifukwa chiyani? vitamini F Ndiye amatchedwa chiyani?
vitamini F Lingaliroli linayambira mu 1923, pamene mafuta awiriwa adapezeka koyamba. Pa nthawiyo, adadziwika kuti ndi vitamini. Ngakhale patapita zaka zingapo zinatsimikiziridwa kuti palibe mavitamini, koma mafuta acids, vitamini F Dzinali linapitiriza kugwiritsidwa ntchito. Masiku ano, ALA ndi mawu omwe amagwiritsidwa ntchito ku LA ndi omega 3 omega 6 ndi omega XNUMX fatty acids, omwe amasonyeza mafuta ofunika kwambiri.
ZABWINO,omega 3 mafuta acids ndi membala wabanja, pomwe LA aliomega 6 banja. Zonsezi zimapezeka muzakudya monga mafuta a masamba, mtedza, ndi njere.
ALA ndi LA onse ndi polyunsaturated mafuta acids. Mafuta a polyunsaturated mafuta acidsLili ndi ntchito zambiri zofunika m’thupi, monga kuteteza minyewa. Popanda iwo, magazi athu sakanaundana, sitikadatha ngakhale kusuntha minofu yathu. Chosangalatsa ndichakuti matupi athu sangathe kupanga ALA ndi LA. Tiyenera kupeza mafuta acids ofunikawa kuchokera ku chakudya.
Kodi vitamini F amagwira ntchito bwanji m'thupi?
vitamini F - ALA ndi LA - mitundu iwiriyi ya mafuta imayikidwa ngati mafuta ofunika kwambiri, kutanthauza kuti ndi ofunikira kuti thupi lathu likhale ndi thanzi labwino. Popeza kuti thupi silingathe kupanga mafuta amenewa palokha, tiyenera kuwapeza kuchokera ku chakudya.
ALA ndi LA ali ndi ntchito zambiri m'thupi, ndipo zodziwika bwino ndi izi:
Amagwiritsidwa ntchito ngati gwero la kalori. Chifukwa ALA ndi LA ndi mafuta, amapereka makilogalamu 9 pa gramu.
Zimapanga dongosolo la selo. ALA, LA ndi mafuta ena, monga chigawo chachikulu cha zigawo zawo zakunja, amapereka mapangidwe ndi kusinthasintha kwa maselo onse a thupi.
Amagwiritsidwa ntchito pakukula ndi kukula. ALA imagwira ntchito yofunika kwambiri pakukula bwino, masomphenya ndi kukula kwa ubongo.
Amasinthidwa kukhala mafuta ena. Thupi limasintha ALA ndi LA kukhala mafuta ena ofunikira pa thanzi.
Zimathandiza kupanga ma signal compounds. ALA ndi LA amagwiritsidwa ntchito popanga zizindikiro zomwe zimathandizira kuwongolera kuthamanga kwa magazi, kutsekeka kwa magazi, kuyankha kwa chitetezo chamthupi, ndi ntchito zina zazikulu zathupi.
Kuperewera kwa Vitamini F ndizosowa. Pakakhala kuchepa kwa ALA ndi LA, khungu limauma,kutayika tsitsiZinthu zosiyanasiyana zimatha kuchitika, monga kuchira pang'onopang'ono kwa mabala, kuchedwa kukula kwa ana, zilonda zapakhungu ndi kutumphuka, komanso zovuta zaubongo ndi masomphenya.
Kodi Ubwino wa Vitamini F Ndi Chiyani?
Malinga ndi kafukufuku, vitamini FMa ALA ndi LA mafuta acids omwe amapanga thupi amakhala ndi thanzi lapadera. Ubwino wa zonsezi zafotokozedwa pansipa pamutu wosiyana.
Ubwino wa alpha-linolenic acid (ALA)
ALA ndiye mafuta oyamba m'banja la omega 3, gulu lamafuta omwe amaganiziridwa kuti ali ndi thanzi labwino.
ALA, eicosapentaenoic acid (EPA) ndidocosahexaenoic acid (DHA) Amasinthidwa kukhala omega 3 mafuta acids ena opindulitsa, kuphatikiza
Pamodzi, ALA, EPA, ndi DHA amapereka maubwino angapo azaumoyo:
Amachepetsa kutupa. Kuchulukitsa kwa ALA kumachepetsa kutupa m'malo olumikizirana mafupa, m'mimba, m'mapapo, ndi muubongo.
Imawongolera thanzi la mtima. Kuchulukitsa kwa ALA kumachepetsa chiopsezo cha matenda a mtima.
Imathandiza kukula ndi chitukuko. Amayi oyembekezera amafunikira magalamu 1,4 a ALA patsiku kuti athandizire kukula ndi kukula kwa mwana.
Amathandiza thanzi la maganizo. Kudya pafupipafupi mafuta a omega 3 kukhumudwa venkhawa Imathandiza kusintha zizindikiro.
Ubwino wa linoleic acid (LA)
Linoleic acid (LA) ndiye mafuta oyambira m'banja la omega 6. Monga ALA, LA imasinthidwa kukhala mafuta ena m'thupi.
Imakhala ndi thanzi labwino ikagwiritsidwa ntchito ngati ikufunika, makamaka ikagwiritsidwa ntchito m'malo mwa mafuta okhutitsidwa:
Amachepetsa chiopsezo cha matenda a mtima. Pakafukufuku wa akuluakulu oposa 300.000, kudya linoleic acid m'malo mwa mafuta odzaza kunachepetsa chiopsezo cha imfa ndi matenda a mtima ndi 21%.
Amachepetsa chiopsezo cha matenda a shuga a mtundu wa 2. Pakufufuza kwa anthu opitilira 200.000, omwe amadya linoleic acid m'malo mwa mafuta odzaza, mtundu 2 shuga adachepetsa chiopsezo ndi 14%.
Khungu lili ndi zigawo zingapo. Ntchito ya wosanjikiza wakunja ndi kuteteza khungu ku zowononga chilengedwe ndi tizilombo toyambitsa matenda. Chigawochi chimatchedwa chotchinga khungu. vitamini Famateteza khungu chotchinga ndi kusunga chinyezi.
Amachepetsa kutupa
vitamini FIzi ndizothandiza kwa odwala omwe ali ndi vuto lotupa pakhungu monga dermatitis ndi psoriasis. chifukwa vitamini F Zimathandizira kuchepetsa kutupa, kuteteza maselo, komanso kupewa kutaya madzi ochulukirapo.
Amachepetsa ziphuphu
Kafukufuku watsimikizira kuti mafuta acids amachepetsa ziphuphu. Popeza mafuta acids ndi ofunikira pakugwira ntchito kwa ma cell, amathandizira kukonza zowonongeka.
Amateteza khungu ku kuwala kwa UV
Ubwino wofunikira wa vitamini FChimodzi mwa izo ndikusintha momwe ma cell a khungu amayankhira ku cheza cha ultraviolet. Katunduyu ndi chifukwa cha mphamvu ya vitamini yochepetsa kutupa.
Imathandiza kuchiza matenda a khungu
vitamini Fatopic dermatitis, psoriasisseborrheic dermatitis, rosaceaNdiwothandiza pakuwongolera zizindikiro za anthu omwe ali ndi ziphuphu komanso khungu.
Amachepetsa kuyabwa
vitamini FLinoleic acid ndi mafuta ofunika kwambiri omwe amagwiritsidwa ntchito popanga ma ceramides omwe amapanga kunja kwa khungu. Imalepheretsa zotumphukira, matenda ochokera ku kuwala kwa UV, zowononga.
Amapereka kuwala kwa khungu
vitamini F Popeza imakhala ndi mafuta ofunikira, imalepheretsa kuuma ndi kuuma kwa khungu, imalepheretsa kupsa mtima chifukwa cha ziwengo, komanso kuchepetsa zizindikiro za ukalamba.
Amachepetsa khungu
vitamini F Imafewetsa khungu mwa omwe ali ndi vuto lakhungu chifukwa amachepetsa kutupa.
Kodi vitamini F imagwiritsidwa ntchito bwanji pakhungu?
vitamini FNgakhale akuti ndi othandiza kwambiri pakhungu louma, amatha kugwiritsidwa ntchito pamitundu yonse yakhungu. vitamini F Amapezeka m'mafuta osiyanasiyana, mafuta odzola ndi ma seramu omwe amagulitsidwa pamsika. ndi zinthu izi vitamini F angagwiritsidwe ntchito pakhungu.
Zakudya zomwe zili ndi vitamini F
Ngati mumadya zakudya zosiyanasiyana zomwe zili ndi alpha linolenic acid ndi linoleic acid, vitamini F piritsi Simukusowa kuti mutenge. Zakudya zambiri zimakhala ndi zonse ziwiri.
