Iyini i-Vitamin F, Itholakala Kukuphi Ukudla, Yiziphi Izinzuzo zayo?

vitamin FKungenzeka awuzange uzwe ngakho ngaphambili ngoba akuyona i-vitamin ngokwayo.

vitamin F, igama lama-fatty acids amabili - i-alpha linolenic acid (ALA) kanye i-linoleic acid (LA). Zombili ziyadingeka emisebenzini yomzimba efana nokusebenza okuvamile kobuchopho nenhliziyo.

Uma ingeyona ivithamini, ngani? vitamin F Pho kuthiwani?

vitamin F Umqondo uhlehlela emuva ku-1923, lapho ama-fatty acids amabili aqala ukutholwa. Yayingahlonzwanga kahle njenge-vitamin ngaleso sikhathi. Nakuba ngemva kweminyaka embalwa kwafakazelwa ukuthi awekho amavithamini, kodwa ama-fatty acids, vitamin F Igama laqhubeka lisetshenziswa. Namuhla, i-ALA yigama elisetshenziselwa i-LA kanye ne-omega 3 ne-omega 6 ehlobene ne-omega XNUMX, eveza amafutha abalulekile.

I-SUPERB, i-omega 3 fatty acids uyilungu lomndeni, kanti i-LA iyilungu i-omega i-6 okuphethwe umndeni. Kokubili kutholakala ekudleni okufana namafutha emifino, amantongomane, nembewu. 

I-ALA ne-LA womabili ama-polyunsaturated fatty acids. Amafutha e-polyunsaturatedInemisebenzi eminingi ebalulekile emzimbeni, njengokuvikela imizwa. Ngaphandle kwawo, igazi lethu belingeke lihlule, besingeke sikwazi ngisho nokunyakazisa izicubu zethu. Okuthakazelisayo ukuthi imizimba yethu ayikwazi ukwenza i-ALA ne-LA. Kufanele sithole lawa ma-fatty acids abalulekile ekudleni.

Uyini umsebenzi we-vitamin F emzimbeni?

vitamin F - I-ALA ne-LA - lezi zinhlobo ezimbili zamafutha zihlukaniswa njengama-fatty acids abalulekile, okusho ukuthi zibalulekile empilweni yethu yomzimba. Njengoba umzimba ungakwazi ukukhiqiza la mafutha ngokwawo, kufanele siwathole ekudleni.

 

I-ALA ne-LA inemisebenzi eminingi emzimbeni, futhi eyaziwa kakhulu yile:

• Isetshenziswa njengomthombo wama-calories. Ngenxa yokuthi i-ALA ne-LA zinamafutha, zinikeza amakholori angu-9 ngegremu ngayinye.
• Idala isakhiwo seseli. I-ALA, i-LA namanye amafutha, njengengxenye eyinhloko yezingqimba zawo zangaphandle, ahlinzeka ngesakhiwo nokuguquguquka kuwo wonke amaseli emzimbeni.
• Isetshenziselwa ukukhula nokuthuthuka. I-ALA idlala indima ebalulekile ekukhuleni okuvamile, umbono nokuthuthukiswa kobuchopho.
• Iguqulwa ibe amanye amafutha. Umzimba uguqula i-ALA ne-LA ibe amanye amafutha abalulekile empilweni.
• Kuyasiza ukwakha izinhlanganisela zesignali. I-ALA ne-LA zisetshenziselwa ukwenza izinhlanganisela zokubonisa ezisiza ukulawula umfutho wegazi, ukujiya kwegazi, ukuphendula kwamasosha omzimba, neminye imisebenzi emikhulu yomzimba. 

Ukushoda kwe-Vitamin F

Ukushoda kwe-Vitamin F kuyivelakancane. Uma kwenzeka ukuntuleka kwe-ALA ne-LA, ukomisa kwesikhumba, ukulahlekelwa izinweleIzimo ezihlukahlukene zingase zenzeke, njengokuphola kancane kwezilonda, ukukhula ukubambezeleka kwezingane, izilonda zesikhumba kanye noqweqwe, kanye nezinkinga zobuchopho nokubona.

Yiziphi Izinzuzo Ze-Vitamin F?

Ngokocwaningo, vitamin FI-ALA kanye ne-LA fatty acids akha umzimba anezinzuzo eziyingqayizivele zezempilo. Izinzuzo zakho kokubili zichazwe ngezansi ngaphansi kwesihloko esihlukile.

Izinzuzo ze-alpha-linolenic acid (ALA)

I-ALA ingamafutha ayinhloko emndenini we-omega 3, iqembu lamafutha okucatshangwa ukuthi anezinzuzo eziningi zezempilo. 

I-ALA, i-eicosapentaenoic acid (EPA) kanye I-docosahexaenoic acid (DHA) Iguqulwa ibe amanye ama-omega 3 fatty acids anenzuzo, kuhlanganise 

Ngokuhlangene, i-ALA, i-EPA, ne-DHA inikeza izinzuzo eziningi zezempilo ezingaba khona:

• Kunciphisa ukuvuvukala. Ukusetshenziswa okungeziwe kwe-ALA kunciphisa ukuvuvukala emalungeni, umgudu wokugaya ukudla, amaphaphu, nobuchopho.
• Ithuthukisa impilo yenhliziyo. Ukwenyuka kokusetshenziswa kwe-ALA kunciphisa ingozi yesifo senhliziyo.
• Isiza ukukhula nokuthuthuka. Abesifazane abakhulelwe badinga amagremu angu-1,4 we-ALA ngosuku ukuze basekele ukukhula nokuthuthukiswa kwengane.
• Isekela impilo yengqondo. Ukudla njalo kwamafutha e-omega 3 ukucindezeleka ve ukukhathazeka Isiza ukuthuthukisa izimpawu.

Izinzuzo ze-linoleic acid (LA)

I-Linoleic acid (LA) ingamafutha ayinhloko emndenini we-omega 6. Njenge-ALA, i-LA iguqulwa ibe amanye amafutha emzimbeni.

Inezinzuzo zezempilo ezingaba khona uma idliwe njengoba kudingeka, ikakhulukazi uma isetshenziswa esikhundleni samafutha agcwele: 

• Yehlisa ingozi yesifo senhliziyo. Ocwaningweni lwabantu abadala abangaphezu kuka-300.000, ukudla i-linoleic acid esikhundleni samafutha agcwele kwehlisa ingozi yokufa ngenxa yesifo senhliziyo ngama-21%.
• Yehlisa ubungozi besifo sikashukela sohlobo 2. Ocwaningweni lwabantu abangaphezu kuka-200.000, abasebenzisa i-linoleic acid esikhundleni samafutha agcwele, uhlobo 2 sikashukela yehlisa ingozi ngo-14%.
• Ibhalansisa ushukela wegazi. Ucwaningo oluningi luthi i-linoleic acid ingasiza ukulawula ushukela wegazi uma idliwe esikhundleni samafutha agcwele. 

Izinzuzo ze-vitamin F esikhumbeni

• Igcina umswakama

Isikhumba sinezingqimba eziningi. Umsebenzi wengqimba yangaphandle ukuvikela isikhumba ezintweni ezingcolisa imvelo kanye namagciwane. Lolu ungqimba lubizwa ngokuthi umgoqo wesikhumba. vitamin Fivikela umgoqo wesikhumba futhi igcine umswakama.

• Yehlisa ukuvuvukala

vitamin FKuyasiza kulabo abanezimo zesikhumba ezivuvukalayo njenge-dermatitis ne-psoriasis. ngoba vitamin F Kuyasiza ukunciphisa ukuvuvukala, ukuvikela ukusebenza kwamaseli, nokuvimbela ukulahlekelwa kwamanzi ngokweqile.

• Yehlisa izinduna

Ucwaningo luye lwathola ukuthi ama-fatty acids anciphisa induna. Njengoba ama-fatty acids abalulekile ekusebenzeni kwamangqamuzana, asiza ukulungisa umonakalo.

• Ivikela isikhumba emisebeni ye-UV

Izinzuzo ezibalulekile ze-vitamin FEnye yazo iwukushintsha indlela amangqamuzana esikhumba esabela ngayo emisebeni ye-ultraviolet. Lesi sakhiwo sibangelwa ikhono levithamini lokunciphisa ukuvuvukala.

• Isekela ukwelashwa kwezifo zesikhumba

vitamin F i-atopic dermatitis, psoriasisi-seborrheic dermatitis, i-rosaceaIsebenza kahle ekulungiseni izimpawu zabantu abanenkinga yezinduna kanye nesikhumba esizwelayo.

• Yehlisa ukucasuka

vitamin FI-Linoleic acid iyi-asidi yamafutha ebalulekile esetshenziselwa ukwenza ama-ceramides akha ungqimba lwangaphandle lwesikhumba. Ivimbela izinto ezicasulayo, ukutheleleka okuvela ekukhanyeni kwe-UV, ukungcola.

• Inikeza isikhumba ukukhanya

vitamin F Njengoba iqukethe ama-fatty acids abalulekile, ivimbela ukoma nobulukhuni besikhumba, ivimbela ukucasuka okubangelwa ukungezwani komzimba, futhi inciphisa izimpawu zokuguga.

• Ipholisa isikhumba

vitamin F Ipholisa isikhumba kulabo abanezimo zesikhumba ezingamahlalakhona njengoba kunciphisa ukuvuvukala.

Uvithamini F usetshenziswa kanjani esikhumbeni?

vitamin FNakuba kuthiwa isebenza kakhulu esikhumbeni esomile, empeleni ingasetshenziswa kuzo zonke izinhlobo zesikhumba. vitamin F Itholakala kokuqukethwe kwamafutha ahlukahlukene, okhilimu nama-serum athengiswa emakethe. nale mikhiqizo vitamin F ingasetshenziswa esikhumbeni. 

Ukudla okuqukethe uvithamini F

Uma udla izinhlobonhlobo zokudla okuqukethe i-alpha linolenic acid ne-linoleic acid, ithebhulethi ye-vitamin F Awudingi ukuyithatha. Ukudla okuningi ngokuvamile kuqukethe kokubili. 

Amanani e-linoleic acid (LA) kweminye imithombo yokudla evamile ami kanje:

• Amafutha kabhontshisi wesoya: Isipuni esisodwa (15 ml) samagremu angu-7 we-linoleic acid (LA)
• Amafutha omnqumo: 15 amagremu we-linoleic acid (LA) kusipuni esisodwa (10 ml) 
• Amafutha ommbila: isipuni esingu-1 (15 ml) 7 amagremu we-linoleic acid (LA)
• Imbewu ye-sunflower: 28 amagremu we-linoleic acid (LA) nge-11-gram yokukhonza 
• Ama-Walnuts: 28 amagremu we-linoleic acid (LA) nge-6-gram yokukhonza 
• Ama-alimondi: 28 amagremu we-linoleic acid (LA) nge-3.5-gram yokukhonza  

Ukudla okuningi okune-linoleic acid ephezulu kuqukethe i-alpha linolenic acid, nakuba ngamanani amancane. Ikakhulukazi amazinga aphezulu e-alpha linolenic acid (ALA) atholakala ekudleni okulandelayo:

• Amafutha e-flaxseed: Isipuni esisodwa (15 ml) sine-7 grams ye-alpha linolenic acid (ALA) 
• Imbewu yefilakisi: 28 amagremu we-alpha linolenic acid (ALA) nge-6.5-gram yokukhonza 
• Imbewu ye-Chia: 28 amagremu we-alpha linolenic acid (ALA) nge-5-gram yokukhonza 
• Imbewu ye-Hemp: 28 amagremu we-alpha linolenic acid (ALA) ngokuphakelwa kwamagremu angama-3 
• Ama-Walnuts: 28 amagremu we-alpha linolenic acid (ALA) nge-2.5-gram yokuphakelwa 

F Iyini imiphumela emibi yevithamini?

Ivithamini F Ayikho imiphumela emibi eyaziwayo yokuyisebenzisa esikhumbeni - inqobo nje uma isetshenziswa njengoba kuyalelwe, kunjalo. Ingasetshenziswa ekuseni noma ebusuku, kodwa uma umkhiqizo uqukethe i-retinol noma i-vitamin A, kungcono ukuyisebenzisa ngaphambi kokulala.

Ngoba retinol futhi imikhiqizo equkethe uvithamini A ingase ibangele ububomvu noma ukoma. Yingakho kufanele uqaphele.