Litaba tsa Sengoloa
vithamine FE ka 'na eaba ha u e-s'o utloe ka eona pele hobane ha se vithamine ka boeona.
vithamine F, lentsoe bakeng sa mafura a mabeli a mafura - alpha linolenic acid (ALA) le linoleic acid (LA). Ka bobeli lia hlokahala bakeng sa tšebetso ea 'mele joalo ka ts'ebetso e tloaelehileng ea boko le pelo.
Haeba e se vithamine, hobane'ng? vithamine F Joale e bitsoa eng?
vithamine F Khopolo ena e qalile ka 1923, ha li-acid tse peli tse mafura li qala ho sibolloa. E ne e sa tsejoe e le vithamine ka nako eo. Le hoja ka mor'a lilemo tse 'maloa ho ile ha pakoa hore ha ho na livithamine, empa mafura a acids, vithamine F Lebitso leo le ile la tsoela pele ho sebelisoa. Kajeno, ALA ke lentsoe le sebelisoang bakeng sa LA le li-omega 3 tse amanang le omega 6 fatty acids, tse hlalosang mafura a bohlokoa.
TSOHLE, omega 3 fatty acids ke setho sa lelapa, ha LA ke omega 6 tsa lelapa. Ka bobeli li fumanoa lijong tse kang oli ea meroho, linate le peo.
ALA le LA ka bobeli ke li-polyunsaturated fatty acids. Polyunsaturated mafura acidE na le mesebetsi e mengata ea bohlokoa 'meleng, e kang ho sireletsa methapo. Kantle ho tsona, mali a rōna a ne a ke ke a hoama, re ne re ke ke ra khona le ho tsamaisa mesifa ea rōna. Ntho e khahlisang ke hore 'mele ea rona ha e khone ho etsa ALA le LA. Re tlameha ho fumana li-acid tsena tsa bohlokoa tse mafura lijong.
Mosebetsi oa vithamine F 'meleng ke ofe?
vithamine F - ALA le LA - mefuta ena e 'meli ea mafura e khetholloa e le mafura a mafura a bohlokoa, ho bolelang hore ke a bohlokoa bakeng sa bophelo bo botle ba' mele ea rona. Kaha ’mele ha o khone ho hlahisa mafura ana ka booona, re tlameha ho a fumana lijong.
ALA le LA li na le mesebetsi e mengata 'meleng,' me tse tsebahalang haholo ke:
- E sebelisoa e le mohloli oa lik'halori. Hobane ALA le LA li mafura, li fana ka lik'hilojule tse 9 ka gram.
- E theha sebopeho sa sele. ALA, LA le mafura a mang, e le karolo e ka sehloohong ea likarolo tsa bona tsa ka ntle, li fana ka sebopeho le ho fetoha ha maemo ho lisele tsohle tsa 'mele.
- E sebedisetswa kgolo le ntshetsopele. ALA e bapala karolo ea bohlokoa kholong e tloaelehileng, ponong le kholong ea boko.
- E fetoloa oli e meng. 'Mele o fetola ALA le LA hore e be mafura a mang a bohlokoa bakeng sa bophelo bo botle.
- E thusa ho theha metsoako ea lipontšo. ALA le LA li sebelisetsoa ho etsa metsoako ea matšoao e thusang ho laola khatello ea mali, ho koala mali, karabelo ea tsamaiso ea 'mele ea ho itšireletsa mafung, le mesebetsi e meng e meholo ea' mele.
Khaello ea vithamine F
Khaello ea vithamine F ke ntho e sa tloaelehang. Haeba ho na le khaello ea ALA le LA, ho omella ha letlalo, ho lahleheloa ke moririMaemo a fapa-fapaneng a ka 'na a hlaha, a kang ho fola butle ha maqeba, ho lieha ho hōla ha bana, liso tsa letlalo le lekhopho, le mathata a boko le pono.
Melemo ea Vithamine F ke Efe?
Ho latela lipatlisiso, vithamine FALA le LA fatty acids tse etsang 'mele li na le melemo e ikhethang ea bophelo bo botle. Melemo ea bobeli e hlalositsoe ka tlase tlas'a sehlooho se arohaneng.
Melemo ea alpha-linolenic acid (ALA)
ALA ke mafura a mantlha lelapeng la omega 3, sehlopha sa mafura ao ho nahanoang hore a na le melemo e mengata ea bophelo bo botle.
ALA, eicosapentaenoic acid (EPA) le Docosahexaenoic acid (DHA) E fetoloa ho tse ling tse molemo tsa omega 3 fatty acids, ho kenyeletsa
Hammoho, ALA, EPA, le DHA li fana ka melemo e mengata ea bophelo bo botle e ka bang teng:
- E fokotsa ho ruruha. Tšebeliso e eketsehileng ea ALA e fokotsa ho ruruha manonyeletsong, pampiring ea lijo, matšoafo le boko.
- E ntlafatsa bophelo bo botle ba pelo. Tšebeliso e eketsehileng ea ALA e fokotsa kotsi ea lefu la pelo.
- E thusa kgolo le ntshetsopele. Bakhachane ba hloka ligrama tse 1,4 tsa ALA ka letsatsi ho tšehetsa khōlo le kholo ea lesea.
- E tšehetsa bophelo bo botle ba kelello. Ho ja mafura a omega 3 khafetsa ho tepella maikutlo ve matšoenyeho E thusa ho ntlafatsa matšoao.
Melemo ea linoleic acid (LA)
Linoleic acid (LA) ke oli ea mantlha ea lelapa la omega 6. Joalo ka ALA, LA e fetoloa mafura a mang 'meleng.
E na le melemo ea bophelo bo botle ha e jeoa ha ho hlokahala, haholo ha e sebelisoa e le sebaka sa mafura a mafura:
- E fokotsa kotsi ea lefu la pelo. Phuputsong ea batho ba baholo ba fetang 300.000, ho ja linoleic acid sebakeng sa mafura a mangata ho fokotsa kotsi ea lefu la pelo ka 21%.
- E fokotsa kotsi ea lefu la tsoekere la mofuta oa 2. Phuputsong ea batho ba fetang 200.000, ba jang linoleic acid sebakeng sa mafura a mangata, mofuta oa 2 lefu la tsoekere fokotsa kotsi ka 14%.
- E leka-lekanya tsoekere ea mali. Liphuputso tse ngata li bolela hore linoleic acid e ka thusa ho laola tsoekere ea mali ha e jeoa ho e-na le mafura a mangata.
Melemo ea vithamine F bakeng sa letlalo
- E boloka mongobo
Letlalo le na le mekhahlelo e mengata. Mosebetsi oa lera le ka ntle ke ho sireletsa letlalo ho tse silafatsang tikoloho le likokoana-hloko. Lera lena le bitsoa mokoallo oa letlalo. vithamine Fe sireletsa letlalo mokoallo le ho boloka mongobo.
- E fokotsa ho ruruha
vithamine FE molemo ho batho ba nang le mafu a letlalo a kang dermatitis le psoriasis. hobane vithamine F E thusa ho fokotsa ho ruruha, ho sireletsa tšebetso ea lisele, le ho thibela tahlehelo e feteletseng ea metsi.
- E fokotsa li-acne
Liphuputso li fumane hore li-acid tse mafura li fokotsa li-acne. Kaha mafura a mafura a bohlokoa bakeng sa ts'ebetso ea cellular, a thusa ho lokisa tšenyo.
- E sireletsa letlalo mahlaseling a UV
Melemo ea bohlokoa ea vithamine FE 'ngoe ea tsona ke ho fetola tsela eo lisele tsa letlalo li arabelang ka eona mahlaseling a kotsi. Thepa ena e bakoa ke bokhoni ba vithamine ho fokotsa ho ruruha.
- E tšehetsa phekolo ea mafu a letlalo
vithamine F dermatitis ea atopic, psoriasisdermatitis ea seborrheic, rosaceaE atleha ho lokisa matšoao a batho ba nang le bothata ba letlalo le letlalo.
- E fokotsa ho teneha
vithamine FLinoleic acid ke mafura a bohlokoa a sebelisoang ho etsa li-ceramide tse etsang karolo e ka ntle ea letlalo. E thibela lintho tse halefisang, tšoaetso e tsoang maboneng a UV, lintho tse silafatsang.
- E fana ka khanya ea letlalo
vithamine F Kaha e na le mafura a bohlokoa a mafura, e thibela ho omella le ho thatafala ha letlalo, e thibela ho halefa ho bakoang ke ho kula, le ho fokotsa matšoao a botsofali.
- E kokobetsa letlalo
vithamine F E thoba letlalo ho ba nang le maemo a sa foleng a letlalo kaha e fokotsa ho ruruha.
Vithamine F e sebelisoa joang letlalong?
vithamine FLe hoja ho boleloa hore e sebetsa haholoanyane letlalong le omeletseng, ha e le hantle e ka sebelisoa bakeng sa mefuta eohle ea letlalo. vithamine F E fumaneha ka har'a lioli tse fapa-fapaneng, litlolo le li-serum tse rekisoang 'marakeng. ka lihlahisoa tsena vithamine F e ka sebelisoa letlalong.
Lijo tse nang le vithamine F
Haeba u ja mefuta e mengata ea lijo tse nang le alpha linolenic acid le linoleic acid, letlapa la vithamine F Ha ho hlokahale hore u e nke. Lijo tse ngata hangata li na le bobeli.
Tekanyo ea linoleic acid (LA) mehloling e meng e tloaelehileng ea lijo ke e latelang:
- Oli ea soya: Khaba e le 'ngoe (15 ml) ea ligrama tse 7 tsa linoleic acid (LA)
- Oli ea mohloaare: 15 dikgerama tsa linoleic acid (LA) ka khaba e le 'ngoe (10 ml)
- Oli ea poone: khaba e le 1 (15 ml) 7 dikgerama tsa linoleic acid (LA)
- Peo ea soneblomo: ligrama tse 28 tsa linoleic acid (LA) ka ligrama tse 11
- Li-walnuts: ligrama tse 28 tsa linoleic acid (LA) ka ligrama tse 6
- Lialmonde: 28 dikgerama tsa linoleic acid (LA) ka ligrama tse 3.5
Lijo tse ngata tse nang le linoleic acid tse ngata li na le alpha linolenic acid, leha e le ka bongata bo fokolang. Haholo-holo maemo a phahameng a alpha linolenic acid (ALA) a fumanoa lijong tse latelang:
- Oli ea flaxseed: Khaba e le 'ngoe (15 ml) e na le ligrama tse 7 tsa alpha linolenic acid (ALA)
- Flaxseed: 28 dikgerama tsa alpha linolenic acid (ALA) ka 6.5-gram e sebeletsang
- Peo ea Chia: ligrama tse 28 tsa alpha linolenic acid (ALA) ka ligrama tse 5
- Peo ea Hemp: ligrama tse 28 tsa alpha linolenic acid (ALA) ka ligrama tse 3
- Li-walnuts: 28 dikgerama tsa alpha linolenic acid (ALA) ka 2.5-gram e sebeletsang
F Litla-morao tsa vithamine ke life?
Vithamine F Ha ho litla-morao tse tsejoang tsa ho e sebelisa bakeng sa letlalo - ha feela e sebelisoa joalo ka ha ho laetsoe, ehlile. E ka sebelisoa hoseng kapa bosiu, empa haeba sehlahisoa se na le retinol kapa vithamine A, ho molemo ho e sebelisa pele u robala.
Hobane retinol mme lihlahisoa tse nang le vithamine A li ka baka bofubelu kapa ho omella. Ke kahoo o lokelang ho ba hlokolosi.