Yintoni iVithamin F, Ifumaneka Kokukutya, Zithini Izibonelelo zayo?

ivithamin FUsenokuba awuzange uve ngayo ngaphambili kuba ayiyovithamin ngokwayo.

ivithamin F, ixesha lee-fatty acids ezimbini - i-alpha linolenic acid (ALA) kunye linoleic acid (LA). Zombini ziyimfuneko kwimisebenzi yomzimba efana nokusebenza rhoqo kwengqondo kunye nentliziyo.

Ukuba ayiyovithamin, kutheni? ivithamin F Ngoko kuthiwani?

ivithamin F Ingcamango ibuyele kwi-1923, xa ii-acids ezimbini ezinamafutha zaqala ukufunyanwa. Yayingachazwanga njengevithamin ngelo xesha. Nangona emva kweminyaka embalwa kwangqinwa ukuba akukho vithamini, kodwa fatty acids, ivithamin F Eli gama laqhubeka lisetyenziswa. Namhlanje, i-ALA ligama elisetyenziselwa i-LA kunye ne-omega 3 ehambelanayo kunye ne-omega 6 fatty acids, ebonisa ii-acids ezibalulekileyo zamanqatha.

I-SUPERB, omega 3 fatty acids lilungu losapho, ngelixa LA omega 6 yosapho. Zombini zifumaneka ekutyeni okufana ne-oyile yemifuno, amandongomane kunye nembewu. 

I-ALA kunye ne-LA zombini i-polyunsaturated fatty acids. Polyunsaturated fatty acidsInemisebenzi emininzi ebalulekileyo emzimbeni, njengokukhusela imithambo-luvo. Ngaphandle kwazo, igazi lethu belingenakujika, besingenakukwazi nokushukumisa izihlunu zethu. Into enomdla kukuba imizimba yethu ayikwazi ukwenza i-ALA kunye ne-LA. Kufuneka sifumane ezi asidi zibalulekileyo ekutyeni.

Yintoni umsebenzi wevithamin F emzimbeni?

ivithamin F - I-ALA kunye ne-LA - ezi ntlobo zimbini zamanqatha zihlelwa njengama-acids ayimfuneko, oku kuthetha ukuba ziyimfuneko kwimpilo yethu yomzimba. Ekubeni umzimba ungenako ukuvelisa la mafutha ngokwawo, kufuneka siwafumane ekutyeni.

 

I-ALA kunye ne-LA zinemisebenzi emininzi emzimbeni, kwaye eyona iyaziwa kakhulu yile:

• Isetyenziswa njengomthombo weekhalori. Ngenxa yokuba i-ALA kunye ne-LA zinamafutha, zibonelela ngeekhalori ze-9 ngegram.
• Idala ukwakheka kweeseli. I-ALA, i-LA kunye namanye amanqatha, njengenxalenye ephambili yeengqimba zabo zangaphandle, zibonelela ngesakhiwo kunye nokuguquguquka kuzo zonke iiseli emzimbeni.
• Isetyenziselwa ukukhula kunye nophuhliso. I-ALA idlala indima ebalulekileyo ekukhuleni okuqhelekileyo, umbono kunye nokuphuhliswa kwengqondo.
• Iguqulelwa kwezinye ioli. Umzimba uguqula i-ALA kunye ne-LA zibe ngamanye amafutha abalulekileyo kwimpilo.
• Inceda ukwenza iikhompawundi zemiqondiso. I-ALA kunye ne-LA zisetyenziselwa ukwenza iikhompawundi zomqondiso ezinceda ukulawula uxinzelelo lwegazi, ukuchithwa kwegazi, ukuphendula kwamajoni omzimba, kunye neminye imisebenzi emikhulu yomzimba. 

Ukunqongophala kwe-Vitamin F

Ukunqongophala kwe-Vitamin F inqabile. Kwimeko yokusilela kwe-ALA kunye ne-LA, ukomisa ulusu, ukulahleka kweenweleIimeko ezahlukeneyo zinokuthi zenzeke, njengokuphola kancinane kwamanxeba, ukukhula kwabantwana ukulibaziseka, izilonda zolusu kunye nokukrala, kunye neengxaki zengqondo kunye nombono.

Ziziphi iiNzuzo zeVithamin F?

Ngokophando, ivithamin FI-ALA kunye ne-LA fatty acids ezenza umzimba zineenzuzo ezizodwa zempilo. Iinzuzo zazo zombini zichazwe ngezantsi phantsi kwesihloko esahlukileyo.

Izibonelelo ze-alpha-linolenic acid (ALA)

I-ALA ngamafutha aphambili kusapho lwe-omega 3, iqela lamafutha acingelwa ukuba anezibonelelo ezininzi zempilo. 

I-ALA, i-eicosapentaenoic acid (EPA) kunye i-docosahexaenoic acid (DHA) Iguqulwa ibe yinye i-omega 3 enenzuzo ye-fatty acids, kuquka 

Ngokudibeneyo, i-ALA, i-EPA, kunye ne-DHA zibonelela ngezibonelelo ezininzi zempilo ezinokubakho:

• Iyanciphisa ukuvuvukala. Ukusetyenziswa okongeziweyo kwe-ALA kunciphisa ukuvuvukala kumalungu, umgudu wokugaya ukutya, imiphunga kunye nengqondo.
• Iphucula impilo yentliziyo. Ukusetyenziswa okwandisiweyo kwe-ALA kunciphisa umngcipheko wesifo senhliziyo.
• Inceda ukukhula kunye nophuhliso. Abasetyhini abakhulelweyo bafuna i-1,4 grams ye-ALA ngosuku ukuxhasa ukukhula komntwana kunye nophuhliso.
• Ixhasa impilo yengqondo. Ukutya rhoqo i-omega 3 fats ukudakumba ve ixhala Inceda ukuphucula iimpawu.

Iingenelo ze-linoleic acid (LA)

I-Linoleic acid (LA) yioli ephambili kwintsapho ye-omega 6. Njengo-ALA, i-LA iguqulelwa kwamanye amanqatha emzimbeni.

Inoncedo lwezempilo olunokubakho xa lusetyenziswa njengoko lufuneka, ngakumbi xa lusetyenziswa endaweni yamafutha ahluthayo: 

• Iyanciphisa ingozi yesifo senhliziyo. Kuphononongo lwabantu abadala abangaphezu kwama-300.000, ukusebenzisa i-linoleic acid endaweni yamafutha ahluthayo kunciphisa umngcipheko wokufa kwisifo senhliziyo ngama-21%.
• Iyanciphisa umngcipheko wohlobo lwe-2 yeswekile. Kuphononongo lwabantu abangaphezu kwama-200.000, abasebenzisa i-linoleic acid endaweni yamafutha agcweleyo, uhlobo 2 seswekile yehlisa umngcipheko nge-14%.
• Ilinganisa iswekile yegazi. Izifundo ezininzi zithi i-linoleic acid inokunceda ukulawula iswekile yegazi xa isetyenzisiwe endaweni yamafutha agcweleyo. 

Iinzuzo zevithamin F eluswini

• Ugcina ukufuma

Ulusu luneemaleko ezininzi. Umsebenzi woluhlu lwangaphandle kukukhusela ulusu kwizinto ezingcolisa indalo kunye neentsholongwane. Lo maleko ubizwa ngokuba sisithintelo solusu. ivithamin Fikhusela umqobo wolusu kwaye igcina ukufuma.

• Yehlisa ukudumba

ivithamin FIluncedo kwabo banezifo zesikhumba ezivuthayo ezifana ne-dermatitis kunye ne-psoriasis. ngokuba ivithamin F Inceda ukunciphisa ukuvuvukala, ukukhusela ukusebenza kweeseli, kunye nokuthintela ukulahlekelwa kwamanzi amaninzi.

• Yehlisa i-acne

Izifundo ziye zafumanisa ukuba i-fatty acids iyanciphisa i-acne. Ekubeni i-fatty acids ibalulekile ekusebenzeni kweselula, inceda ukulungisa umonakalo.

• Ikhusela ulusu kwimitha ye-UV

Iinzuzo ezibalulekileyo zevithamini FEnye yazo kukuguqula indlela olusabela ngayo ulusu lweseli kwimitha yeultraviolet. Le propati ibangelwa ukukwazi kwevithamini ukunciphisa ukuvuvukala.

• Ixhasa unyango lwezifo zesikhumba

ivithamin F dermatitis atopic, Psoriasisisifo seborrheic dermatitis, rosaceaIsebenza ngokufanelekileyo ekulungiseni iimpawu zabantu abane-acne kunye nesikhumba.

• Yehlisa ukucaphuka

ivithamin FI-Linoleic acid yi-asidi enamafutha ayimfuneko esetyenziselwa ukwenza iiceramide ezenza umaleko wangaphandle wolusu. Ithintela ukucaphukisa, ukusuleleka kwi-UV ukukhanya, ukungcola.

• Ibonelela ngokuqaqamba kwesikhumba

ivithamin F Ekubeni iqukethe i-fatty acids ebalulekileyo, ikhusela ukoma kunye nokuqina kwesikhumba, ikhusela ukucaphuka okubangelwa yi-allergies, kunye nokunciphisa iimpawu zokuguga.

• Luthomalalisa ulusu

ivithamin F Ithambisa ulusu kwabo banezigulo zolusu ezingapheliyo njengoko kunciphisa ukudumba.

Isetyenziswa njani ivithamin F eluswini?

ivithamin FNangona kuthiwa iyasebenza ngakumbi kulusu olomileyo, ingasetyenziselwa zonke iintlobo zolusu. ivithamin F Ifumaneka kumxholo weeoli ezahlukeneyo, ii-creams kunye neeserum ezithengiswa kwiimarike. ngezi mveliso ivithamin F ingasetyenziswa eluswini. 

Ukutya okunevithamin F

Ukuba utya iindidi ezininzi zokutya ezine-alpha linolenic acid kunye ne-linoleic acid, i-vitamin F tablet Awudingi ukuyithatha. Uninzi lokutya ludla ngokuqulatha zombini. 

Izixa ze-linoleic acid (LA) kwezinye iindawo zokutya eziqhelekileyo zezi zilandelayo:

• Ioli yeembotyi zesoya: Icephe elinye (15 ml) le-7 grams ye-linoleic acid (LA)
• Ioli yomnquma: 15 grams ye-linoleic acid (LA) kwicephe enye (10 ml) 
• Ioli yombona: Icephe eli-1 (15 ml) 7 grams ye-linoleic acid (LA)
• Imbewu ye-sunflower: i-28 grams ye-linoleic acid (LA) nge-11-gram ekhonzayo 
• I-Walnuts: i-28 grams ye-linoleic acid (LA) nge-6-gram ekhonzayo 
• Iialmond: 28 grams ze-linoleic acid (LA) nge-3.5-gram ekhonzayo  

Ukutya okuninzi okuphezulu kwi-linoleic acid kuqulethe i-alpha linolenic acid, nangona ixabiso elincinci. Amanqanaba aphezulu e-alpha linolenic acid (ALA) afumaneka koku kukutya kulandelayo:

• Ioli yeflaxseed: Icephe elinye (15 ml) lineegram ezisi-7 zealpha linolenic acid (ALA) 
• I-Flaxseed: i-28 grams ye-alpha linolenic acid (ALA) nge-6.5-gram ekhonzayo 
• Imbewu ye-Chia: i-28 grams ye-alpha linolenic acid (ALA) nge-5-gram ekhonzayo 
• Imbewu ye-Hemp: i-28 grams ye-alpha linolenic acid (ALA) nge-3-gram ekhonzayo 
• I-Walnuts: i-28 grams ye-alpha linolenic acid (ALA) nge-2.5-gram ekhonzayo 

F Ziziphi iziphumo ebezingalindelekanga zevithamini?

Ivithamin F Akukho ziphumo ebezingalindelekanga ezaziwayo zokuyisebenzisa eluswini - ngaphandle kokuba isetyenziswe njengoko kuyalelwe, kunjalo. Inokusetyenziswa kusasa okanye ebusuku, kodwa ukuba imveliso iqukethe i-retinol okanye i-vitamin A, kungcono ukuyisebenzisa ngexesha lokulala.

ngenxa retinol kunye neemveliso ezinevithamin A zinokubangela ububomvu okanye ukoma. Yiyo loo nto kufuneka ulumke.