Vitamini F

Zothandiza zimatha vitamini F ndi mphamvu yake pa thupi

Ubwino wathanzi

Kudya mafuta okwanira a polyunsaturated acids omwe amakhala omega-3 ndi omega-6 ndikofunikira chifukwa amatenga gawo lofunikira mu:

• Kukula ndi kukonza magwiridwe antchito aubongo;
• kusunga masomphenya;
• chitetezo cha mthupi ndi zotupa;
• kupanga mamolekyulu ofanana ndi mahomoni.

Kuphatikiza apo, omega-3s amathandizira kukhalabe ndi kuthamanga kwa magazi, milingo ya triglyceride, komanso thanzi la mtima.

Mafuta ofunikira amtundu wa matenda

• kwa ana asanakwane: omega-3 ndichinthu chofunikira pakupanga ubongo, maselo amitsempha, kuphatikizapo diso. Ndikofunikanso pakuwona ndi minyewa.
• Pakati pa mimba ndi kuyamwitsa: Mwana wosabadwa m'mimba ndi mwana wakhanda amalandira omega-3 pokhapokha thupi la mayi, chifukwa chake kumwa mafuta ofunikira amafunika kukwaniritsa zofunikira za mayi ndi mwana.
• motsutsana ndi matenda amtima: Kafukufuku akuwonetsa kuti kumwa ma omega-3 ambiri kungathandize kuchepetsa ngozi ya matenda amtima komanso kuthamanga kwa magazi. Kafukufuku wa omwe adapulumuka pamavuto amtima awonetsa kuti kumwa omega-3s tsiku lililonse kumachepetsa chiopsezo chobwereranso mtima.
• motsutsana ndi khansa: Kulimbitsa thupi pakati pa omega-3 ndi omega-6 acid kumathandiza kwambiri poletsa kukula ndi kukula kwa zotupa, makamaka khansa ya m'mawere, prostate ndi khansa ya m'matumbo. Mafuta acids munthawi imeneyi amatha kugwiritsidwa ntchito payekha kapena kuphatikiza mavitamini ena - C, E, beta-carotene ndi coenzyme Q10.
• motsutsana ndi matenda okalamba: Kafukufuku akuwonetsa kuti anthu omwe ali ndi thanzi labwino la omega-3 ndi omega-6 pazakudya zawo ndipo amadya nsomba pafupipafupi amakhala ndi chiopsezo chochepa cha matenda owoneka okalamba.
• motsutsana ndi matenda a Alzheimer's: kudya ma omega-3 acid osakwanira kumatha kukhala pachiwopsezo chotenga mitundu ina ya matenda amisala.

Kuyanjana ndi zinthu zina komanso kuphatikiza kothandiza kwa zinthu

Akatswiri azaumoyo amalangiza kudya zakudya zokhala ndi ma cofactors omwe amalimbikitsa kuyamwa kwa mafuta ofunikira. Amathandizira kukonzanso ma asidi atalowa m'thupi. Makina opanga cofactors ndi awa:

• magnesium: magwero ndi pang'ono yophika, ndi zamkati, steamed.
• nthaka: kutsamira ,,,, nkhuku, chiwindi cha ng'ombe.
• Mavitamini B: mbewu, udzu wanyanja, chimanga.
• mazira ndi gwero labwino.
• Vitamini C: amadyera, broccoli, tsabola belu, zipatso, makamaka zipatso za zipatso.

Mafuta amtundu wa Polyunsaturated amakhala ndi makutidwe ndi okosijeni. Chifukwa chake, amalangizidwa kuti azigwiritsa ntchito mochuluka kuti asunge zomangira zosalimba m'makina awo. Zipatso ndi ndiwo zamasamba zowala, mwachitsanzo, ndizochokera ku ma antioxidants. Antioxidants omwe amaletsa mafuta acid oxidation ndi alpha lipoic acid (amapezeka mu ng'ombe, masamba obiriwira obiriwira) vitamini E (kuchokera ku mbewu zonse za tirigu, mbewu ndi) ndi coenzyme Q10 (yomwe imakonda kupangidwa m'chiwindi, koma nthawi zina imayenera kumwa mankhwala). Tikulimbikitsidwa kuti tisadye mafuta okhala ndi mavitamini - izi zimachitika mafuta akamagwiritsidwa ntchito powotchera, kuwunikira kapena kutentha. Mitundu ya oxidized poly- ndi monounsaturated acid imapezekanso muzakudya zokonzeka kudya, ngakhale zopangidwa ngati organic, monga ma pie, zakudya zamasamba, falafel, ndi zina zambiri.

Kugaya

Pofuna kukonza kagayidwe kake ka mafuta ofunikira m'thupi, muyenera:

• Sungani bwino mukamadya mafuta okwanira, monounsaturated and polyunsaturated acids, komanso kuchepetsa kugwiritsa ntchito mafuta osinthidwa;
• konzani kuchuluka kwa omega-6 komanso omega-3. Kafukufuku ambiri amalimbikitsa kumamatira ku 4: 1 ratio;
• kudya zakudya zokwanira zomwe zimagwirizana ndi mafuta acids;
• kuchepetsa zinthu zomwe zingasokoneze kuyamwa kwa mafuta zidulo.

Momwe mungakonzere ndikusintha zakudya?

• Pafupifupi 30-35 peresenti ya chakudya cha tsiku ndi tsiku ayenera kukhala mafuta.
• Ambiri mwa mafutawa amayenera kukhala monounsaturated fatty acids. Amapezeka m'mafuta ophika, mafuta a avocado, ma cashews, pistachio, mafuta a sesame, ndi nkhuku. Posankha mafuta a maolivi, sankhani mafuta osakanikirana, ozizira, osasunthika ndikusunga pamalo ozizira, amdima (osati mufiriji). Mafutawa amagwiritsidwa ntchito popangira masaladi ndi kuphika pamalo otentha. Organic pressed organic ikudziwikanso ndi phindu pazabwino zake. Koma ndibwino kuti musawutenthe kuti musawononge omega-3 fatty acids.
• Mafuta okhuta amatha kuphatikizidwa pazakudya, koma ndibwino kuti musapitirire mlingo wokwanira 10% ya ma calories onse omwe amadya patsiku, kapena magalamu 20 azimayi ndi magalamu 30 patsiku la amuna. Mafuta okhutitsidwa ndi abwino kwambiri kuphika chifukwa ndi okhazikika kwambiri. Mwachitsanzo, ngati mukufuna kukazinga ndiwo zamasamba, ndiye kuti kokonati, mafuta anyama pang'ono ndi njira yabwino kuposa mafuta azamasamba, maolivi, kapena mafuta ochokera ku mbewu zosiyanasiyana. Mafuta a coconut amakhulupirira kuti ndi mafuta othandiza kwambiri pakuwotcha. Zosankha zochulukirapo ndi batala, mafuta anyama, ghee, mafuta a tsekwe, kapena maolivi, kutengera kutentha kwa kuphika ndi thanzi.
• Idyani zakudya zokhala ndi omega-6 acid (linoleic acid). Omega-6 omwe amapezeka bwino ndi mbewu zosaphika, makamaka mpendadzuwa, maungu, mbewu za chia, ndi nthanga za hemp. Mafuta ochokera ku njerezi ndi othandiza kwambiri. Ndibwino kuti muziwasungira m'firiji ndipo musawapangire kutentha. Mutha kudya supuni imodzi ya mbewu yaiwisi kapena mafuta kuchokera tsiku lililonse.
• Ndibwino kuti muchepetse kumwa shuga, fructose ndi mowa.

Malangizo ophikira mafuta ofunikira

Mafuta a mafuta amawonongeka atakhudzidwa ndi zinthu zazikulu zitatu - kuwala, mpweya ndi kutentha. Izi ziyenera kuganiziridwa pokonza ndi kusunga zakudya zokhala ndi omega-3 ndi omega-6. Mwachangu komanso mwachangu zimawonetsa mafuta pazinthu zitatu zowononga nthawi imodzi. Mafuta omwe amapezeka kutentha kwambiri amatha kuyambitsa matenda a atherosclerosis, kulepheretsa mpweya kulowa m'maselo amthupi, kutsitsa magwiridwe antchito amthupi komanso kuthekera kokulitsa chiopsezo chotukuka.

Gwiritsani ntchito mankhwala

Mu mankhwala ovomerezeka, mafuta ofunikira amagwiritsidwa ntchito popewa komanso kuchiza matenda osiyanasiyana. Kuphatikiza apo, zotsatira zonse za zinthuzi zikufufuzidwabe.

Pali umboni wina woti omega-3 fatty acids amatha kuchiritsa ndikupewa posokoneza mapangidwe a magazi. Amachepetsa kuthamanga kwa magazi komanso kugunda kwa mtima, amachepetsa kutupa, komanso amachepetsa kugwira ntchito kwa mitsempha ndi kupopera magazi.

Odwala omwe amadwala nthawi zambiri amakhala ndi mafuta ambiri magazi. Kafukufuku akuwonetsa kuti omega-3 fatty acids (omwe ndi ma molekyulu amtundu wa ma eicosapentanoic ndi docosahexaenoic acid) ochokera ku mafuta a nsomba amatha kuchepetsa mafutawa. Tiyenera kudziwa kuti kumwa kwambiri mafuta acid kumatha kukulitsa shuga m'magazi.

Kafukufuku wambiri wasonyeza kuti kumwa mavitamini a omega-3 kumakhudza thanzi la omwe ali ndi matenda opatsirana monga rheumatoid. Zina mwazotsatira zomwe zidanenedwapo ndi kuchepa kwa kupweteka kwamalumikizidwe, kuyenda pang'ono m'mawa, komanso kuchepa kwa mankhwala omwe amamwa. Pakadali pano, zotsatira za omega-3 panjira ya matenda monga.

Mafuta ofunikira amafunikira pamaumoyo amisala. Omega-3 ndichinthu chofunikira kwambiri pakhungu la mitsempha, momwe amapatsira chidziwitso. Zinadziwika kuti odwala omwe ali ndi nkhawa anali ndi ma omega-3 ochepa kwambiri komanso omega-3 yokwera kwambiri mpaka omega-6. Kudya nsomba zamafuta 2-3 pa sabata kwa zaka 5 kwasintha kwambiri thanzi la odwala. Kupititsa patsogolo mutatenga omega-3 kuphatikiza mankhwala kumadziwikanso kwa odwala omwe ali ndi vuto la kupuma.

Pofufuza kuchuluka kwa mafuta acids mwa odwala, zidadziwika kuti mwa onse omwe adafunsidwa (anthu 20), omwe adatenganso ma antipsychotic, kuchuluka kwa omega-3 mpaka omega-6 kunachepetsedwa. Zinakhalabe choncho ngakhale wodwalayo atamwalira. Kutenga magalamu 10 a mafuta a nsomba patsiku, kumathandizanso pazizindikiro za odwala.

Mafuta ochepa amchere amatha kuwonedwa mwa ana omwe ali ndi vuto la kuchepa kwa chidwi. Kudya moyenera kwa omega-3 ndi omega-6 nthawi zambiri kwakhala kopindulitsa kwa ana onse omwe ali ndi ADHD komanso akulu.

Mafuta acids ndi chimodzi mwazinthu zofunika kwambiri pochiza odwala.

Mafuta ofunikira amtengo wapatali panthawi yapakati

Ma EFA ndi zinthu zofunika kwambiri pakapangidwe kamaselo ndipo motero zimathandizira pakupanga ziwalo zatsopano. Mafuta amafuta oyambira sangapangidwe ndi anthu, chifukwa chake thanzi la munthu limadalira kudya kwamafuta azakudya.

Mwana wosabadwa m'mimba amadalira kwathunthu pamlingo wamafuta m'thupi mwake. Zimakhudza chitukuko cha mwana wamanjenje ndi diso. Kafukufuku akuwonetsa kuti panthawi yapakati, kuchuluka kwamafuta mu thupi la mayi kumatsika mwachangu. Izi ndizowona makamaka za docosahexaenoic acid - ndiye asidi wopanga wamphamvu komanso wogwira ntchito m'katikati mwa manjenje. Mwa njira, asidi uyu amaphatikizidwa mthupi la mayi kuti alowe mumwana wosabadwa, ndipo pakubadwa kwa mwana woyamba, mulingo wa asidiwa mwa mayi umakhala wapamwamba kuposa pakubadwa kwa ana omwe abwera pambuyo pake. Izi zikutanthauza kuti pambuyo pa mimba yoyamba, kuchuluka kwa asidi a docosahexaenoic mwa mayi sikubwezeretsedwanso pamlingo wake wakale. Zadziwika kuti docosahexaenoic acid imakhudza kwambiri kuchuluka kwa chigaza, kulemera ndi kutalika kwa makanda asanakwane.

Omega-3 ndi omega-6 fatty acids nawonso ndi ofunikira pakukula kwa mwana wosabadwayo. Pofuna kuwapeza okwanira, tikulimbikitsidwa kuti muzidya zakudya za mayi wapakati monga zakudya zamasamba, nsomba kawiri pa sabata, komanso mavitamini, omwe amaphatikizapo mafuta ofunikira.

Gwiritsani ntchito cosmetology

Chifukwa cha phindu lawo, makamaka pakhungu, mafuta acids ofunikira (omwe amadziwikanso kuti vitamini F) ndi ofunika kwambiri mu cosmetology, kukhala zigawo zogwiritsidwa ntchito kwambiri za zodzoladzola zambiri zomwe zimapangidwira kusamalira nkhope ndi thupi tsiku ndi tsiku. Kuperewera kwa zinthu izi kungayambitse kuuma kwambiri kwa khungu. Ngati mafuta a masamba amagwiritsidwa ntchito ngati zodzikongoletsera, zomwe zimakhala zofunikira kwambiri zamafuta acids, zinthu zotere zimalepheretsa kutayika kwa chinyontho pakhungu popanga chitetezo choteteza pa epidermis. Kuphatikiza apo, amafewetsa stratum corneum ndikuchepetsa kutupa kwa khungu, potero amachepetsa ululu. Kuphatikiza pa izi, amagwira ntchito yofunika kwambiri pakugwira bwino ntchito kwa thupi la munthu. Medicine amazindikira phindu la masamba mafuta pa kwachilengedwenso synthesis wa zigawo zikuluzikulu za cell nembanemba, ndi nawo mayendedwe ndi makutidwe ndi okosijeni wa mafuta m`thupi. Akusowa zofunika mafuta zidulo kungachititse kuti fragility mitsempha, kuwonongeka kwa chitetezo cha m`thupi, ndondomeko ya magazi kuundana ndi kutsogolera.

Linoleic acid (yomwe imapezeka mu mpendadzuwa, soya, safironi, chimanga, zitsamba, komanso kuchokera) imathandizira zotchinga zamadzimadzi pakhungu louma, zimateteza ku kutayika kwa chinyezi komanso zimawonetsetsa kagayidwe kachakudya. Zadziwika kuti anthu omwe nthawi zambiri amakhala ndi asidi osachepera a linoic acid, zomwe zimayambitsa ma pores, comedones ndi eczema. Kugwiritsa ntchito linoic acid pakhungu lamafuta komanso lamavuto kumabweretsa, kuyeretsa kwa pores ndi kuchepa kwa totupa. Kuphatikiza apo, asidi uyu ndi gawo la khungu.

Mafuta ena ofunikira pakhungu ndi gamma-linoleic acid (omwe amapezeka mu borage, binder ndi hemp mafuta) ndi alpha-linoleic acid (yomwe imapezeka mu flaxseed, soya, mafuta opopera, mafuta a mtedza, nyongolosi ya tirigu ndi phytoplankton). Ndiwo gawo lakuthupi la nembanemba yama cell ndi mitochondria mthupi la munthu. Ndipo eicosapentaenoic ndi docosahexaenoic acid (onse ali mgulu la omega-3 ndipo amapezeka mumafuta a nsomba) amateteza kukula kwa zotupa, zimachepetsa kutupa padzuwa, zimachepetsa mkwiyo komanso zimathandizira kupezanso bwino.

Mafuta ofunika kwambiri amapangitsa khungu kukhala lopanda madzi komanso lowoneka bwino. Unsaturated mafuta acids amatha kulowa m'maselo, kukonza zotchinga za epidermal zomwe zidawonongeka komanso kuchepetsa kutayika kwa chinyezi. Amagwiritsidwa ntchito ngati maziko a zonona, emulsions, mkaka wodzikongoletsera ndi zonona, mafuta odzola, zowongolera tsitsi, masks odzola, zoteteza milomo, thovu losambira, ndi zinthu zosamalira misomali. Zinthu zambiri zachilengedwe zomwe zimakhala ndi zinthu zambiri zamoyo, monga mavitamini A, D, E, provitamin A ndi phospholipids, mahomoni, steroids ndi utoto wachilengedwe, zimasungunuka mumafuta acids.

Phindu lonse pamwambapa lingapezeke mwa kumwa mavitamini, kugwiritsa ntchito mankhwala pakhungu, kapena mwa kulowetsa mtsempha. Mlandu uliwonse umafunikira kukambirana ndi akatswiri azachipatala.

Vitamini F mu mankhwala amwambo

Mu mankhwala amtundu, mafuta ofunikira amadzimadzi amawerengedwa kuti ndi ofunikira kwambiri kumalimba. Amathandizira kukhalabe olimba a nembanemba yama cell, amathandizira kuchitapo kanthu kwamapapo. Zizindikiro za kuchepa kwa vitamini F ndi kusalinganika ndi tsitsi lophwanyika ndi misomali, kupindika, mipando yotayirira. Mafuta acids amagwiritsidwa ntchito ngati masamba a mafuta ndi nyama, mbewu ndi mtedza. Vitamini F imadzaza makamaka ndi chakudya. Mwachitsanzo, amalangizidwa kuti adye magalamu 50-60 kuti azidya mafuta azakudya tsiku lililonse. Kuphatikiza apo, vitamini F imawerengedwa ngati njira yabwino yothetsera kutupa ndi kuwotcha. Kwa ichi, makamaka mafuta amagwiritsidwa ntchito.

Vitamini F pakufufuza kwasayansi

• Kwa nthawi yoyamba, kulumikizana kunapezeka pakati pakudya mtedza wambiri m'nthawi yoyamba ya mimba ndi zomwe zimakhudza kuzindikira, chidwi ndi kukumbukira kwa mwanayo kwakanthawi. Ofufuza aku Spain adaganiziranso zakumwa kwa mtedza monga mtedza, maamondi, mtedza, mtedza wa paini ndi mtedza. Mphamvu zabwino zimachitika chifukwa cha kupezeka kwa folate, komanso omega-3 ndi omega-6 mu mtedza. Zinthu izi zimakonda kupezeka m'mitsempha ya neural, makamaka mbali yakutsogolo yaubongo, yomwe imathandizira kukumbukira ndi magwiridwe antchito aubongo.
• Malinga ndi American Journal of Respiratory and Critical Medicine, kudya omega-3 ndi omega-6 fatty acids kumatha kukhala ndi vuto lalikulu ku mphumu mwa ana, komanso kuyankha kwawo kuwonongeka kwa mpweya m'nyumba. Ana omwe ali ndi milingo yayikulu ya omega-3s m'zakudya zawo amakhala ndi zizindikiritso zochepa za mphumu poyankha kuwonongeka kwa mpweya. Mosiyana ndi izi, kuchuluka kwa zakudya zomwe zili ndi omega-6s kudakulitsa chithunzi cha ana odwala.
• Malinga ndi kafukufuku wopangidwa ndi asayansi ku University of Nebraska Medical Center (USA), omega-3 fatty acids atha kuletsa kukula kwa maselo a khansa ya m'mawere. Izi zimaganiziridwa kuti zimachitika chifukwa cha omega-3s odana ndi zotupa. Chifukwa chake, zakudya zokhala ndi nsomba zambiri zitha kulepheretsa kukula kwa zotupa.

Malangizo Ochepetsa

• Chisamaliro chiyenera kulipidwa pa kuchuluka kwa chakudya chomwe chimadya. Gawo lofunikira kwambiri ndikuchotsa shuga ndipo, ngati zingatheke, pazakudya. Zakumwa zosamwa zoledzeretsa ndiyeneranso kupewa.
• Mafuta ayenera kupanga 5 mpaka 6 peresenti ya mphamvu yanu.
• Ndi bwino kugwiritsa ntchito mafuta osiyanasiyana povala saladi komanso mwachangu. Mwachitsanzo, mafuta a azitona ndi mafuta a mpendadzuwa amayenera bwino masaladi.
• Idyani zakudya zokazinga pang'ono momwe mungathere chifukwa cha zomwe zimachitika m'mafuta mukamawotcha.

Contraindications ndi kusamala

Zizindikiro zakusowa kwa vitamini F

Zina mwazizindikiro zakusowa ndi / kapena kusamvana pakati pamafuta amchere ofunikira ndikumayabwa, kuwuma kwa thupi ndi khungu, misomali yopepuka, komanso zizindikilo monga mphumu, ludzu kwambiri ndi kukodza, nkhanza kapena nkhanza, kusasangalala, nkhawa, ndi chizolowezi cha kutupa komanso kusamvana kwama mahomoni (kuphatikiza cortisol, mahomoni a chithokomiro, ndi insulin). Kuchuluka kwa mafuta acid m'thupi ndikofunikira pazochitika zilizonse zamthupi. Kuti mudziwe kuchuluka kwa mafuta acid, mwazinthu zina, kuwunika kwa khungu la erythrocyte kapena kuyesa kwa mavitamini ndi michere ya gulu B kumachitika.

Kusalinganika kwamafuta kumakhala ndi izi:

• Kugwiritsa ntchito mafuta ochulukirapo kumathandizira pamavuto am'magazi, omwe amatsogolera matenda ashuga ndi matenda amtima;
• kumwa kwambiri omega-6 poyerekeza ndi omega-3 kumatha kuphatikizidwa ndi kutupa kwanthawi yayitali komanso matenda osachiritsika angapo;
• Kuchulukitsa kwa omega-3 komanso kuchepa kwa omega-6 kumathanso kubweretsa zovuta zingapo.

Kuchulukitsitsa kwa omega-3s ndi kowopsa:

• anthu omwe akudwala matenda omwe amatseka magazi kapena omwe amagwiritsa ntchito maanticoagulants;
• zingayambitse matenda otsekula m'mimba, kuphulika;
• kuchuluka kwa shuga m'magazi.

Kuchulukitsitsa kwa omega-6s ndi kowopsa:

• kwa anthu akhunyu;
• kwa pakati;
• chifukwa cha kuwonongeka kwa njira yotupa.

Kuyanjana ndi zinthu zina

Amakhulupirira kuti kufunikira kwa vitamini E kumawonjezeka ndikukula kwa kudya mafuta ofunikira.

Werengani komanso za mavitamini ena: