Chii chinonzi Vitamin F, Mune Chikafu Chinowanikwa, Ndezvipi Zvakanakira?

vitamini FIwe unogona kunge usina kumbonzwa nezvazvo kare nokuti haisi vhitamini pachayo.

vitamini F, izwi rekuti maviri emafuta acids - alpha linolenic acid (ALA) uye linoleic acid (LA). Ose ari maviri anodiwa pamabasa emuviri akadai sekushanda nguva dzose kwehuropi nemoyo.

Kana isiri vhitamini, sei? vitamini F Saka inonzi chii?

vitamini F Pfungwa iyi yakatanga muna 1923, apo maviri mafuta acids akatanga kuwanikwa. Yakanga isingazivikanwe sevhitamini panguva iyoyo. Kunyangwe mushure memakore mashoma zvakaratidzwa kuti hapana mavhitaminzi, asi mafuta acids, vitamini F Zita racho rakaramba richishandiswa. Nhasi, ALA ndiro izwi rinoshandiswa kuLA uye ine hukama neomega 3 uye omega 6 fatty acids, inoratidza yakakosha mafuta acids.

SUPERB, omega 3 mafuta acids inhengo yemhuri, nepo LA iri omega 6 vemhuri. Ose ari maviri anowanikwa muzvokudya zvakaita semafuta emuriwo, nzungu, nembeu. 

ALA uye LA ese ari maviri ane polyunsaturated fatty acids. Polyunsaturated mafuta acidsIine mabasa akawanda anokosha mumuviri, akadai sekudzivirira tsinga. Pasina iwo, ropa redu harina kugwamba, taisagona kana kufambisa tsandanyama dzedu. Chinhu chinonakidza ndechekuti miviri yedu haigone kugadzira ALA neLA. Tinofanira kuwana aya akakosha mafuta asidhi kubva muchikafu.

Chii chinonzi vitamin F mumuviri?

vitamini F - ALA neLA - aya marudzi maviri emafuta anotsanangurwa seakakosha mafuta acids, zvinoreva kuti akakosha kune hutano hwemuviri wedu. Sezvo muviri usingakwanise kugadzira mafuta aya pachawo, tinofanira kuwana kubva mukudya.

 

ALA neLA vane mabasa mazhinji mumuviri, uye anonyanya kuzivikanwa ndeaya:

• Inoshandiswa sechitubu chekoriori. Nekuti ALA neLA zvakakora, zvinopa 9 makorikori pagiramu.
• Inogadzira chimiro chesero. ALA, LA uye mamwe mafuta, sechinhu chikuru chezvikamu zvavo zvekunze, zvinopa chimiro uye kushanduka kumasero ose mumuviri.
• Inoshandiswa pakukura nekukura. ALA inoita basa rakakosha mukukura kwakajairwa, kuona uye kukura kwehuropi.
• Inoshandurwa kuita mamwe mafuta. Muviri unoshandura ALA neLA kuita mamwe mafuta akakosha kune hutano.
• Inobatsira kugadzira zviratidzo zvinosanganiswa. ALA neLA inoshandiswa kugadzira maconfusions anobatsira kudzora BP, kugwamba kweropa, immune system kupindura, uye mamwe mabasa makuru emuviri. 

Vitamin F kushomeka

Vitamin F kushomeka hazviwanzo. Kana ALA uye LA kushomeka, kuoma kweganda, bvudzi kurasikirwaMamiriro ezvinhu akasiyana-siyana anogona kuitika, sekunonoka kuporeswa kwemaronda, kunonoka kukura muvana, maronda eganda uye ganda, uye matambudziko ehuropi nekuona.

Ndezvipi Zvakanakira Vitamin F?

Maererano netsvakurudzo, vitamini FIyo ALA uye LA fatty acids inoumba muviri ine yakasarudzika hutano mabhenefiti. Zvakanakira zvese zviri zviviri zvakatsanangurwa pazasi pasi pemusoro wakasiyana.

Kubatsira kwealpha-linolenic acid (ALA)

ALA ndiyo mafuta ekutanga mumhuri ye omega 3, boka remafuta anofungidzirwa kuve ane hutano hwakawanda. 

ALA, eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) Inoshandurwa kuita mamwe anobatsira omega 3 fatty acids, kusanganisira 

Pamwe chete, ALA, EPA, uye DHA inopa akawanda angangoita hutano mabhenefiti:

• Inoderedza kuzvimba. Kuwedzera kushandiswa kweALA kunoderedza kuzvimba mumajoini, kugaya turakiti, mapapu, uye uropi.
• Inovandudza hutano hwemwoyo. Kuwedzera kushandiswa kweALA kunoderedza njodzi yechirwere chemoyo.
• Inobatsira kukura nekukura. Vakadzi vane pamuviri vanoda 1,4 magiramu eALA pazuva kuti vatsigire kukura nekukura kwe fetus.
• Inotsigira hutano hwepfungwa. Kugara uchitora omega 3 mafuta kusuruvara ve kufunganya Inobatsira kuvandudza zviratidzo.

Zvakanakira linoleic acid (LA)

Linoleic acid (LA) ndiyo mafuta ekutanga mumhuri ye omega 6. Sa ALA, LA inoshandurwa kune mamwe mafuta ari mumuviri.

Iine hutano hunogona kubatsira kana ichidyiwa sezvinodiwa, kunyanya kana ichishandiswa sechinotsiva mafuta akazara: 

• Inoderedza njodzi yechirwere chemoyo. Muchidzidzo chevanhu vakuru vanopfuura 300.000, kudya linoleic acid panzvimbo yemafuta akazara kwakaderedza njodzi yekufa kubva kuchirwere chemoyo ne21%.
• Inoderedza njodzi yerudzi rwechipiri chirwere cheshuga. Muchidzidzo chevanhu vanopfuura 200.000, vachidya linoleic acid panzvimbo yemafuta akazara, Type 2 chirwere cheshuga yakaderedza njodzi ne14%.
• Inodzikamisa shuga yeropa. Zvidzidzo zvakawanda zvinoti linoleic acid inogona kubatsira kudzora shuga yeropa kana ichidyiwa panzvimbo yemafuta akazara. 

Benefits yevhitamini F yeganda

• Inochengetedza hunyoro

Ganda rine mitsara yakawanda. Basa rekunze kwekunze nderokudzivirira ganda kubva kune zvinosvibisa zvakatipoteredza uye zvirwere. Iyi layer inodaidzwa kuti skin barrier. vitamini Finodzivirira chipingamupinyi cheganda uye inochengetedza unyoro.

• Inoderedza kuzvimba

vitamini FInobatsira kune avo vane zvirwere zveganda zvakadai se dermatitis uye psoriasis. nokuti vitamini F Inobatsira kuderedza kuzvimba, kuchengetedza kushanda kwesero, uye kudzivirira kurasikirwa kwakanyanya kwemvura.

• Inoderedza mburwa

Zvidzidzo zvakaratidza kuti fatty acids inoderedza acne. Sezvo mafuta acids akakosha pakushanda kweserura, anobatsira kugadzirisa kukanganisa.

• Inodzivirira ganda kubva kune UV mwaranzi

Zvibereko zvakakosha zvevhitamini FImwe yacho ndeye kushandura ganda remaserura remhinduro kune ultraviolet mwaranzi. Iyi pfuma inokonzerwa nekukwanisa kwevhitamini kuderedza kuzvimba.

• Inotsigira kurapwa kwezvirwere zveganda

vitamini F atopic dermatitis, psoriasisseborrheic dermatitis, rosaceaInoshanda mukugadzirisa zviratidzo zvevanhu vane acne uye vane ganda.

• Inoderedza kushatirwa

vitamini FLinoleic asidhi yakakosha mafuta asidhi inoshandiswa kugadzira maceramide anoumba kunze kweganda. Inodzivisa zvinogumbura, utachiona kubva kuUV chiedza, zvinosvibisa.

• Inopa ganda kupenya

vitamini F Sezvo ine yakakosha mafuta acids, inodzivirira kuoma uye kuoma kweganda, inodzivirira kutsamwa kunokonzerwa neallergies, uye inoderedza zviratidzo zvekukwegura.

• Inonyaradza ganda

vitamini F Inonyaradza ganda kune avo vane chirwere chisingaperi cheganda sezvo ichideredza kuzvimba.

Vitamin F inoshandiswa sei paganda?

vitamini FKunyange zvazvo inonzi inonyanya kushanda paganda rakaoma, inogona kushandiswa kune marudzi ose eganda. vitamini F Inowanikwa mune zvinyorwa zvemafuta akasiyana-siyana, makirimu uye serums zvinotengeswa pamusika. nezvigadzirwa izvi vitamini F inogona kushandiswa paganda. 

Zvokudya zvine vitamin F

Kana ukadya zvakasiyana siyana zvekudya zvine alpha linolenic acid uye linoleic acid, vhitamini F piritsi Haufanire kuitora. Zvikafu zvizhinji zvinowanzova nezvose. 

Huwandu hwe linoleic acid (LA) mune dzimwe nzvimbo dzekudya dzinozivikanwa ndedzinotevera:

• Mafuta esoya: Chipunu chimwe (15 ml) che7 gramu ye linoleic acid (LA)
• Mafuta omuorivhi: 15 magiramu e linoleic acid (LA) mune imwe spoon (10 ml) 
• Mafuta ezviyo: 1 tablespoon (15 ml) 7 gramu ye linoleic acid (LA)
• Mbeu dzesunflower: 28 gramu ye linoleic acid (LA) pa11-giramu inoshumira 
• Walnuts: 28 magiramu e linoleic acid (LA) pa6-giramu inoshumira 
• Maarumondi: 28 magiramu e linoleic acid (LA) pa3.5-giramu inoshumira  

Zvokudya zvakawanda zvakakwirira mu linoleic acid zvine alpha linolenic acid, kunyange zvishoma. Kunyanya mazinga ealpha linolenic acid (ALA) anowanikwa mune zvinotevera zvekudya:

• Mafuta eflaxseed: Chipunu chimwe (15 ml) chine magiramu manomwe ealpha linolenic acid (ALA) 
• Flaxseed: 28 magiramu e alpha linolenic acid (ALA) pa6.5-giramu inoshumira 
• Mbeu dzeChia: 28 magiramu e alpha linolenic acid (ALA) pa5-giramu inoshumira 
• Mbeu dzehemp: 28 magiramu e alpha linolenic acid (ALA) pa3-giramu inoshumira 
• Walnuts: 28 magiramu e alpha linolenic acid (ALA) pa2.5-giramu inoshumira 

F Ndezvipi zvinokonzerwa nevhitamini?

Vitamin F Iko hakuna mhedzisiro inozivikanwa yekuishandisa kune ganda - chero ikashandiswa sekurairwa, hongu. Inogona kushandiswa mangwanani kana usiku, asi kana chigadzirwa chacho chine retinol kana vitamini A, zvakanakisisa kuishandisa pakurara.

Nekuti retinol uye zvigadzirwa zvine vhitamini A zvinogona kukonzera kutsvuka kana kuoma. Ndiko kusaka uchifanira kungwarira.