Uyini uvithamini F? Ukusetshenziswa, Izinzuzo, kanye nohlu lokudla

-Delile

• Imisebenzi esemqoka emzimbeni wakho
• Izinzuzo zezempilo ezingaba khona
• Izinzuzo zezempilo ze-alpha-linolenic acid
• Izinzuzo zezempilo ze-linoleic acid
• Imithamo enconyiwe
• Ukudla okunovithamini F omningi
• Okubalulekile

UVitamin F akayona ivithamini ngomqondo wendabuko wegama.

Esikhundleni salokho, uvithamini F uyigama lamafutha amabili - i-alpha-linolenic acid (ALA) ne-linoleic acid (LA). Zibalulekile ekwenzeni imisebenzi yomzimba ejwayelekile, kufaka phakathi izici zobuchopho nenhliziyo yenhliziyo ().

U-ALA uyilungu lomndeni we-omega-3 fat, kanti i-LA ingeyomndeni we-omega-6. Imithombo ejwayelekile yakho kokubili kufaka uwoyela wemifino, amantongomane nembewu ().

Zatholwa ngawo-1920s lapho ososayensi bethola ukuthi ukudla okungenamafutha kunemiphumela emibi kumagundane. Ekuqaleni, ososayensi babesola ukuthi amagundane ayentula uvithamini omusha abawubiza ngo-vitamin F - ngokuhamba kwesikhathi kwatholakala ukuthi yi-ALA ne-LA ().

Lo mbhalo ukhuluma ngovithamini F, kufaka phakathi ukuthi usebenza kanjani, izinzuzo zawo ezingaba khona zezempilo, nokuthi yikuphi ukudla okuqukethe amanani aphakeme kakhulu alo.

Imisebenzi esemqoka emzimbeni wakho

Izinhlobo ezimbili zamafutha eziqukethe i-vitamin F - ALA ne-LA - zihlukaniswa njengama-acid abalulekile, okusho ukuthi ayadingeka empilweni. Njengoba umzimba wakho ungakwazi ukwenza la mafutha, kufanele uwathole ekudleni kwakho ().

I-ALA ne-LA badlala lezi zindima ezibalulekile emzimbeni (,):

• Khonza njengomthombo wekhalori. Njengamafutha, i-ALA ne-LA inikeza ama-calories ayi-9 ngegramu ngayinye.
• Nikeza ngesakhiwo seseli. I-ALA, LA, namanye amafutha ahlinzeka ngesakhiwo nokuguquguquka kuwo wonke amaseli emzimbeni wakho njengengxenye enkulu yoqweqwe lwawo lwangaphandle.
• Ukukhula kosizo nentuthuko. I-ALA ibamba iqhaza elibalulekile ekukhuleni okujwayelekile, ekubukeni, nasekukhuleni kobuchopho.
• Ishintshelwa kwamanye amafutha. Umzimba wakho uguqula i-ALA ne-LA kwamanye amafutha adingekayo empilweni.
• Siza ukwenza amakhompiyutha okusayina. I-ALA ne-LA zisetshenziselwa ukwenza amakhompiyutha okusayina asiza ukulawula ukucindezelwa kwegazi, ukuvimba kwegazi, izimpendulo zesistimu yomzimba, neminye imisebenzi emikhulu yomzimba.

Ukushoda kukavithamini F akuvamile. Kodwa-ke, ukungabi khona kwe-ALA ne-LA kungaholela ezimpawu ezahlukahlukene, njengesikhumba esomile, ukulahleka kwezinwele, ukuphulukiswa kwezilonda kancane, ukukhula okungekuhle ezinganeni, izilonda zesikhumba notwayi, nezinkinga zobuchopho nombono (,).

Uvithamini F unikeza amakhalori, uhlinzeka ukwakheka kwamaseli, usekela ukukhula nentuthuko, futhi ubandakanyeka emisebenzini emikhulu yomzimba njengokulawulwa kwengcindezi yegazi nokuphendula komzimba.

Izinzuzo zezempilo ezingaba khona

Ngokuya ngocwaningo, amafutha akha i-vitamin F - ALA ne-LA - anganikela ngezinzuzo eziningana ezihlukile zezempilo.

Izinzuzo zezempilo ze-alpha-linolenic acid

I-ALA ingamafutha ayinhloko emndenini we-omega-3, iqembu lamafutha okucatshangwa ukuthi linezinzuzo eziningi zezempilo. Emzimbeni, i-ALA iguqulwa ibe amanye ama-acids ama-omega-3 anenzuzo, kufaka phakathi i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA) ().

Ngokubambisana, i-ALA, i-EPA, ne-DHA zinikela ngengcebo yezinzuzo zezempilo ezingaba khona:

• Nciphisa ukuvuvukala. Ukwanda kokudla kwamafutha we-omega-3 afana ne-ALA kuhlotshaniswe nokwehla kokuvuvukala emajoyintini, umgudu wokugaya ukudla, amaphaphu nobuchopho (,).
• Thuthukisa impilo yenhliziyo. Yize okutholakele kuhlanganisiwe, ukwandisa i-ALA ekudleni kwakho kungasiza ekunciphiseni ubungozi besifo senhliziyo. Kwesinye isifundo, konke ukukhuphuka kwe-1-gram ku-ALA okudliwe ngosuku kuhlotshaniswa nengozi encishisiwe engu-10% yesifo senhliziyo ().
• Ukukhula kosizo nentuthuko. Abesifazane abakhulelwe badinga u-1.4 amagremu we-ALA ngosuku ukuxhasa ukukhula kwengane nokukhula ().
• Sekela impilo yengqondo. Ucwaningo oluningi luyadingeka, kepha obunye ubufakazi buveza ukuthi ukudla njalo kwamafutha omega-3 kungasiza ekuthuthukiseni izimpawu zokudangala nokukhathazeka (,).

Izinzuzo zezempilo ze-linoleic acid

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

Inikeza izinzuzo eziningi ezingaba khona zezempilo lapho zisetshenziswa ngokulinganisela, ikakhulukazi lapho zisetshenziswa esikhundleni samafutha anempilo ():

• Kunganciphisa ubungozi besifo senhliziyo. Ocwaningweni olwenziwe kubantu abadala abangaphezu kuka-300,000, ukusebenzisa i-LA esikhundleni samafutha agcwele kwakuhlotshaniswa nengozi encishisiwe engu-21% yokufa ehlobene nesifo senhliziyo ().
• Kunganciphisa ubungozi besifo sikashukela sohlobo 2. Ucwaningo olulodwa kubantu abangaphezu kuka-200,000 lwathola ukuthi i-LA yayihlotshaniswa nengozi encishisiwe engu-14% yohlobo lwesifo sikashukela lapho idliwa esikhundleni samafutha agcwele ().
• Kwangathi kungathuthukisa ukulawula ushukela egazini. Ucwaningo oluningi lukhombisa ukuthi i-LA ingasiza ukulawulwa kukashukela egazini lapho kudliwa esikhundleni samafutha agcwele ().

Ukudla okuqukethe i-ALA kungasiza ukunciphisa ukuvuvukala, kukhuthaze impilo yenhliziyo nengqondo, futhi kusekele ukukhula nentuthuko. Ngaphezu kwalokho, i-LA ingasiza ekulawuleni ushukela egazini futhi ihlotshaniswe nengozi encishisiwe yesifo senhliziyo nohlobo lwesifo sikashukela sohlobo lwe-2.

Imithamo enconyiwe

Ukwenza ngcono izinzuzo zikavithamini F, ukugcina isilinganiso esinempilo se-LA ne-ALA ekudleni kwakho kungaba yinto ebalulekile.

Lokhu kungenxa yezimpawu eziphikisanayo la mafutha athumela emzimbeni. Ngenkathi i-LA namanye amafutha we-omega-6 ethanda ukudala ukuvuvukala, i-ALA namanye amafutha we-omega-3 asebenza ukuyivimbela ().

Abanye ochwepheshe balinganisela ukuthi isilinganiso sama-omega-6 namafutha e-omega-3 ekudleni kwaseNtshonalanga singafinyelela ku-20: 1. Ngokuya ngocwaningo, lokhu kungaba nomthelela ekuvukeleni nasengozini eyengeziwe yesifo senhliziyo ().

Yize isilinganiso esifanele sisazonqunywa, isincomo esithandwayo ukugcina isilinganiso singaphansi noma ngaphansi kuka-4: 1 ().

Kodwa-ke, esikhundleni sokugcina isilinganiso, kungaba lula ukulandela izincomo ezivela ku-Institute of Medicine (IOM). Lokhu kusikisela ukuthi abantu abadala badla u-1.1-1.6 amagremu we-ALA no-11-16 amagremu we-LA ngosuku ().

Abanye ochwepheshe basikisela ukuthi abantu abadala badla isilinganiso esingu-4: 1 se-LA ne-ALA, noma u-11-16 amagremu we-LA no-1.1-1.6 amagremu we-ALA, ngosuku ukuthola inzuzo enkulu kumafutha kavithamini F.

Ukudla okunovithamini F omningi

Izithako ze-Vitamin F azidingekile uma usebenzisa ukudla okwehlukahlukene okuqukethe i-ALA ne-LA.

Yize imithombo eminingi yokudla iqukethe yomibili, iningi liphethe isilinganiso esikhulu samafutha kunelinye.

Nanka amanani we-LA kweminye imithombo yokudla ejwayelekile:

• uwoyela wesoya: 7 amagremu we-LA isipuni ngasinye (15 ml) ()
• Amafutha e-Olive: 10 amagremu we-LA isipuni ngasinye (15 ml) ()
• uwoyela wommbila: 7 amagremu we-LA isipuni ngasinye (15 ml) ()
• Imbewu ye-sunflower: Amagremu ayi-11 we-LA nge-ounce (28 amagremu) ()
• ama-pecans: 6 amagremu we-LA nge-ounce (28 amagremu) ()
• ama-alimondi: 3.5 amagremu we-LA nge-ounce (28 amagremu) ()

Ukudla okuningi okuphezulu ku-LA nakho kune-ALA, yize kungamanani amancane. Kodwa-ke, ubukhulu obukhulu be-ALA bungatholakala ku:

• uwoyela wefilakisi: 7 amagremu we-ALA isipuni ngasinye (15 ml) ()
• imbewu yefilakisi: 6.5 amagremu we-ALA ngeyunithi eyodwa (28 amagremu) ()
• imbewu ye-chia: 5 amagremu we-ALA nge-ounce ngalinye (28 amagremu) ()
• imbewu ye-hemp: 3 amagremu we-ALA nge-ounce ngalinye (28 amagremu) ()
• ama-walnuts: 2.5 amagremu we-ALA nge-ounce ngalinye (28 amagremu) ()

Imikhiqizo yezilwane, enjengezinhlanzi, amaqanda, nenyama nemikhiqizo yobisi eyondliwe ngotshani, inikela nge-ALA ne-LA kepha ikakhulukazi iphezulu kwezinye izinhlobo zamafutha omega-6 ne-omega-3 ().

Kokubili i-ALA ne-LA kutholakala kumafutha ezitshalo, amantongomane nembewu. Zitholakala nakweminye imikhiqizo yezilwane, yize kungamanani amancane.

Okubalulekile

I-Vitamin F inamafutha amabili e-omega-3 ne-omega-6 abalulekile - i-ALA ne-LA.

La mafutha amabili adlala indima enkulu ezinkambisweni zomzimba ezijwayelekile, kufaka phakathi ukusebenza kwamasosha omzimba, ukulawulwa kwengcindezi yegazi, ukujiya kwegazi, ukukhula nokukhula.

Ukugcina isilinganiso se-4: 1 se-LA ne-ALA ekudleni kwakho kuvame ukunconywa ukusiza ukwengeza izinzuzo ezingaba khona zikavithamini F, okubandakanya ukulawulwa koshukela osegazini nokunciphisa ukuvuvukala kanye nengozi yesifo senhliziyo.

Ukudla ukudla okuphezulu ku-ALA, njengembewu yefilakisi, uwoyela wefilakisi nembewu ye-chia, kungenye yezindlela zokusiza ukuguqula ibhalansi ngokuya ngemiphumela emihle yezempilo.