Chii chinonzi Vitamin F? Zvishandiso, Bhenefiti, uye Chinyorwa Chikafu

Zvemukati

• Mabasa akakosha mumuviri wako
• Zvichida hutano hunobatsira
• Hutano makomborero ealpha-linolenic acid
• Hutano makomborero einoleic acid
• Yakakurudzirwa madosi
• Zvikafu zvine vhitamini F yakawanda
• Chinokosha

Vitamin F haisi vhitamini mune yechinyakare pfungwa yeshoko.

Asi, vhitamini F ishoko remafuta maviri - alpha-linolenic acid (ALA) uye linoleic acid (LA). Ivo akakosha kune enguva dzose mashandiro emuviri, kusanganisira maficha ehuropi uye nemoyo hutano ().

ALA inhengo yemhuri ine omega-3 yakakora, nepo LA iri yemhuri omega-6. Zvakajairika sosi yezvose zviri zviviri zvinosanganisira oiri yemiriwo, nzungu, uye mhodzi ().

Ivo vakawanikwa muma1920s apo masayendisiti pavakaona kuti chikafu chisina mafuta chakakanganisa makonzo. Pakutanga, masayendisiti akafungidzira kuti makonzo aive asina vhitamini nyowani yavakadaidza kuti vitamini F - yakazoonekwa iri ALA neLA ().

Chinyorwa ichi chinokurukura vhitamini F, kusanganisira mashandiro ayo, zvinobatsira zvehutano, uye ndezvipi zvekudya zvine huwandu hwakanyanya hwayo.

Mabasa akakosha mumuviri wako

Mhando mbiri dzemafuta dzinosanganisira vhitamini F - ALA uye LA - dzinoiswa seakakosha mafuta acids, zvichireva kuti akakosha kune hutano. Sezvo muviri wako usingakwanise kugadzira mafuta aya, unofanirwa kuatora kubva kuchikafu chako ().

ALA uye LA zvinotamba zvinotevera zvakakosha mumuviri (,):

• Shumira sekoriori sosi. Semafuta, ALA uye LA zvinopa 9 macalorie pagiramu.
• Ipa chimiro chesero. ALA, LA, uye mamwe mafuta anopa chimiro uye nekuchinjika kune ese maseru mumuviri wako sechinhu chikuru chechikamu chavo chekunze.
• Kubatsira kukura uye kusimudzira. ALA inoita basa rakakosha mukukura zvakajairika, kuona, uye kukura kwehuropi.
• Inoshandurwa kuita mamwe mafuta. Muviri wako unoshandura ALA neLA kuita mamwe mafuta anodiwa pahutano.
• Batsira kugadzira chiratidzo chemakomponi. ALA neLa zvinoshandiswa kugadzira makemikari ekuratidzira ayo anobatsira kugadzirisa kukanganiswa kweropa, kuvhara ropa, kupindura immune system, uye mamwe mabasa makuru emuviri.

Kushayikwa kweVitamin F hakuwanzoitika. Nekudaro, kushayikwa kweAALA neLA kunogona kutungamira kune akasiyana zviratidzo, senge ganda rakaoma, kurasikirwa nevhudzi, kunonoka ronda kupora, kukura kwakashata muvana, maronda eganda nemakwati, uye huropi uye matambudziko ekuona (,).

Vitamin F inopa macalorie, inopa chimiro kumasero, inotsigira kukura uye kukura, uye inobatanidzwa mumabasa makuru emuviri sekumanikidza kweropa kudzora uye immune immune mhinduro.

Zvichida hutano hunobatsira

Zvinoenderana nekutsvaga, mafuta anoumba vhitamini F - ALA uye LA - anogona kupa akati wandei akasiyana ehutano mabhenefiti.

Hutano makomborero ealpha-linolenic acid

ALA ndiwo ekutanga mafuta mumhuri ye omega-3, boka remafuta rinofungidzirwa kuve riine hutano huzhinji. Mumumuviri, ALA inoshandurwa kuita imwe inobatsira omega-3 fatty acids, inosanganisira eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) ().

Pamwe chete, ALA, EPA, uye DHA zvinopa hupfumi hunogona kuvepo hutano hunobatsira:

• Deredza kuzvimba. Kuwedzera kwekudya kwemafuta e omega-3 senge ALA kwave kwakabatana nekuderera kwekuzvimba mumajoini, nzira yekugaya, mapapu, uye huropi (,).
• Natsiridza hutano hwemwoyo. Kunyangwe zviwanikwa zvasanganiswa, kuwedzera ALA mukudya kwako kunogona kubatsira kudzikisa njodzi yako yechirwere chemwoyo. Mune kumwe kuongorora, kwese-1 gramu inowedzera muAA yakadyiwa pazuva yaibatanidzwa ne10% yakaderedza njodzi yehosha yemwoyo ().
• Kubatsira kukura uye kusimudzira. Vakadzi vane nhumbu vanoda magiramu 1.4 eAlla pazuva kutsigira kukura kwechibereko uye kukura ().
• Tsigira hutano hwepfungwa. Kumwe kutsvagurudza kunodiwa, asi humwe humbowo hunoratidza kuti kugara uchidya mafuta eomega-3 kunogona kubatsira kugadzirisa zviratidzo zvekushushikana uye kusagadzikana (,).

Hutano makomborero einoleic acid

Linoleic acid (LA) mafuta ekutanga mumhuri ye omega-6. Kunge ALA, LA inoshandurwa kuita mamwe mafuta mumuviri wako.

Inopa mikana yakawanda yehutano kana ikadyiwa zvine mwero, kunyanya kana ichishandiswa panzvimbo yemafuta mashoma ane hutano ():

• Inogona kudzora njodzi yechirwere chemwoyo. Mune chidzidzo mune vanhu vakuru vanopfuura mazana matatu, kushandisa LA panzvimbo yemafuta akazara kwakabatana ne 21% yakaderedzwa njodzi yekufa ine chekuita nechirwere chemwoyo ().
• Inogona kudzikisa njodzi yerudzi rwechipiri chirwere cheshuga. Imwe ongororo mune vanhu vanopfuura mazana maviri ezviuru vakaona kuti LA yaibatanidzwa ne14% yakadzora njodzi yerudzi rwechipiri chirwere cheshuga kana ichidyiwa panzvimbo yemafuta akazara ().
• Dai kusimudzira shuga yeropa kudzora Ongororo dzinoverengeka dzinoti LA inogona kubatsira kudzora shuga yeropa kana ichidyiwa panzvimbo yemafuta akazara ().

Kudya kune ALA kunogona kubatsira kudzikisira, kukurudzira moyo uye hutano hwepfungwa, uye nekutsigira kukura nekusimudzira. Uyezve, LA inogona kubatsira kudzora shuga yeropa uye yanga ichibatanidzwa nenjodzi yakadzikira yehosha yemoyo uye mhando 2 chirwere cheshuga.

Yakakurudzirwa madosi

Kugadzirisa zvakanakira vhitamini F, kuchengetedza chiyero chine hutano cheLA kuna ALA mukudya kwako kunogona kuve kwakakosha.

Izvi zvinokonzerwa nemasaini anopikisa aya mafuta anotumira mumuviri. Nepo LA uye mamwe mafuta omega-6 achiwanzo kukonzera kuzvimba, ALA nemamwe mafuta omega-3 anoshanda kuidzivirira ().

Dzimwe nyanzvi dzinofungidzira kuti huwandu hwe omega-6 kune omega-3 mafuta muzvikafu zveWestern zvinogona kunge zvakakwira se20: 1. Zvinoenderana nezvidzidzo, izvi zvinogona kukonzera kuzvimba uye nenjodzi yakawedzera yechirwere chemwoyo ().

Kunyangwe chiyero chakakodzera chisati chagadziriswa, kurudziro inozivikanwa ndeyekuchengetedza huwandu kana pasi pe4: 1 ().

Nekudaro, panzvimbo pekugara neyakaenzana, zvinogona kuve nyore kuteedzera kurudziro kubva kuInstitute of Medicine (IOM). Izvi zvinoratidza kuti vanhu vakuru vanodya 1.1-1.6 magiramu eAIRA uye 11-16 magiramu eLa pazuva ().

Dzimwe nyanzvi dzinoti vanhu vakuru vanodya chiyero che4: 1 cheLA kuna ALA, kana magiramu 11-16 eLA uye 1.1-1.6 magiramu eARA, pazuva kuti vawane mukana mukuru kubva kumavhitamini F mafuta.

Zvikafu zvine vhitamini F yakawanda

Vitamin F zvinowedzera hazvina basa kana iwe ukadya zvakasiyana siyana zvekudya zvine ALA uye LA.

Kunyangwe akawanda manyuko ezvikafu achiwanzo aine zvese zviri zviviri, mazhinji anotakura chikamu chakakwirira chemafuta pane imwe.

Heano huwandu hweLA mune zvimwe zvinowanwa zvekudya:

• mafuta e soya: 7 gramu eLa nepuniki (15 ml) ()
• mafuta omuorivhi: 10 gramu eLa nepuniki (15 ml) ()
• mafuta echibage: 7 gramu eLa nepuniki (15 ml) ()
• mbeu yezuva: 11 gramu eLA paunzi (28 gramu) ()
• pecans: 6 gramu eLA paunzi (28 gramu) ()
• maarumondi: 3.5 gramu eLA paunzi (28 gramu) ()

Zvikafu zvakawanda zvakakwirira muLA zvinewo ALA, kunyangwe mune zvishoma zvishoma. Nekudaro, kunyanya kukwirira kwakanyanya kweAALA kunogona kuwanikwa mu:

• mafuta eflakisi: 7 gramu eAALA pasipuni (15 ml) ()
• mbeu yefilakisi: 6.5 magiramu eAlla paunzi (28 gramu) ()
• chia mbeu: 5 magiramu eAlla paunzi (28 gramu) ()
• hemp mbeu: 3 gramu eAlla paunzi (28 gramu) ()
• walnuts: 2.5 magiramu eAlla paunzi (28 gramu) ()

Zvigadzirwa zvemhuka, senge hove, mazai, uye nyama yakakangwa nehuswa uye zvigadzirwa zvemukaka, zvinopa imwe ALA neLA asi zvakanyanya zvakanyanya mune mamwe marudzi omega-6 uye omega-3 mafuta ().

Ose ALA neLA anowanikwa mumafuta emiti, nzungu, uye mhodzi. Izvo zvinowanikwawo mune zvimwe zvigadzirwa zvemhuka, kunyangwe mune zvidiki.

Chinokosha

Vitamin F ine maviri akakosha omega-3 uye omega-6 mafuta - ALA neLA.

Aya mafuta maviri anoita chinhanho chikuru mukuita kwese kwemuviri maitiro, anosanganisira immune system mashandiro, kuwedzerwa kweropa, kugwamba kweropa, kukura, uye kukura.

Kuchengetedza chikamu che4: 1 cheLA kusvika kuRA mudhayeti yako inowanzokurudzirwa kuti ubatsire kuwedzera mikana yevhitamini F, iyo inosanganisira kuwedzera kweshuga yeropa uye kudzikisira kuzvimba uye chirwere chemoyo.

Kudya chikafu chakakwira muRA, senge mbeu yeflakisi, mafuta eflakisi, uye mbeu dzechia, ndiyo imwe nzira yekubatsira kuchinjisa chiyero ichifarira mhedzisiro yehutano.