Okuqukethwe
- Ukudla okunothe Vitamin F
- Izakhiwo eziwusizo zevithamini F nomphumela wayo emzimbeni
- Izinzuzo zezempilo
- Ama-acid abalulekile ezifo
- Ukusebenzelana nezinye izakhi kanye nezinhlanganisela eziwusizo zemikhiqizo
- Ukugaya ukudla
- Sebenzisa emithini esemthethweni
- Ama-fatty acid abalulekile ngesikhathi sokukhulelwa
- Sebenzisa ku-cosmetology
- Uvithamini F kumuthi wendabuko
- UVitamin F ocwaningweni lwesayensi
- Izeluleko Zokuncipha
- Ukungafani nokuxwayiswa
- Funda futhi ngamanye amavithamini:
Igama u-vitamin F libhekisa kuma-acid abalulekile, okungukuthi I-linoleic futhi i-alpha linoleic… Angena emzimbeni ekudleni okuyi (mono- ne-poly-) fatty acids futhi adlala indima ebalulekile ekwehliseni amazinga e-cholesterol, ukulawula umfutho wegazi, nokunciphisa ubungozi bokushaywa unhlangothi nokuhlaselwa yinhliziyo. Ngaphezu kwalokho, uvithamini F ubalulekile ekukhuleni kobuchopho embungwini osesibelethweni, osanda kuzalwa nosana, kanye nasekugcinweni kokusebenza kobuchopho kubantu abadala.
Ukudla okunothe Vitamin F
Amafutha e-saturated and monounsaturated fatty acids atholakala kakhulu emikhiqizweni yezilwane efana nenyama kanye nemikhiqizo yobisi. Ama-monounsaturated fatty acids ayatholakala futhi kwamanye amafutha emifino - i-olive, i-avocado, i-almond, i-canola, i-peanut, nesundu. Zibhekwa njengezinempilo kakhulu ekudleni kwabantu ngenxa yokuthi azinyusi amazinga e-cholesterol ngezinga elifanayo namafutha agcwele, futhi azithinteki kakhulu ekufakweni kwe-oxidation okuzenzakalelayo kunama-polyunsaturated fatty acids. Ngaphezu kwalokho, aziguqulwa zibe izinhlanganisela ezinamandla ze-biologically ezisebenzayo ezingaphazamisa ibhalansi yezinhlelo ezihlukahlukene zomzimba, okuvame ukwenzeka ngama-polyunsaturated fatty acids.
Umndeni wama-polyunsaturated fatty acids nawo ufaka amaqembu amabili ahlukene - "" no "". Kokubili kubhekwa njengamafutha acid abalulekile ngoba awakwazi ukuhlanganiswa ngabantu. I-omega-3 fatty acid yasekuqaleni iyi-alpha-linoleic acid, kuyilapho i-omega-6 fatty acid iyi-linoleic acid.
Okuqukethwe kwamafutha amantongomane nembewu
| Amantongomane nembewu | i-linoleic acid | I-alpha linoleic acid | Ama-acids anelisiwe |
| Walnut | 38.1 | 9.08 | 6.1 |
| Iphine nut | 33.2 | 0.16 | 4.9 |
| Imbewu ye-sunflower | 32.78 | 0.07 | 5.22 |
| Sesame | 23.58 | 0.42 | 7.67 |
| Imbewu yethanga | 20.7 | 0.18 | 8.67 |
| Isonto | 20.6 | 1 | 6.2 |
| Inathi yaseBrazil | 20.5 | 0.05 | 15.1 |
| I-Peanut | 15.6 | 0 | 6.8 |
| UFistashki | 13.2 | 0.25 | 5.4 |
| Ama-alimondi | 12.2 | 0 | 3.9 |
| Hazelnut | 7.8 | 0.09 | 4.5 |
| UCashew | 7.7 | 0.15 | 9.2 |
| Ama-flaxseeds | 4.32 | 18.12 | 3.2 |
| IMacadamia | 1.3 | 0.21 | 12.1 |
Ubuningi ekudleni
Inani elikhonjisiwe lamagremu ngama-gramu ayi-100 womkhiqizo (Ama-Monounsaturated Fatty Acids / Unsaturated Fatty Acids / Polyunsaturated Fatty Acids).
| + Ukudla okuningi okungu-15 okunothe ku-vitamin F (inani lamagremu nge-100 g ngayinye yomkhiqizo likhonjisiwe (I-Monounsaturated Fatty Acids / Unsaturated Fatty Acids / Polyunsaturated Fatty Acids)): | |||||
| Iqanda lenkukhu | 3.66 / 3.10 / 1.91 | Ummbila, uluhlaza | 0.43 / 0.33 / 0.49 | i-Mango | 0.14 / 0.09 / 0.07 |
| Tofu | 1.93 / 1.26 / 4.92 | parsley | 0.29 / 0.13 / 0.12 | plums | 0.13 / 0.02 / 0.04 |
| I-yogurt | 0.89 / 2.10 / 0.09 | ukhwathu | 0.25 / 0.47 / 0.53 | Iklabishi eligobile | 0.10 / 0.18 / 0.67 |
| Ama-lentile, abomvu noma abomvana | 0.50 / 0.38 / 1.14 | Ibhilikosi | 0.17 / 0.03 / 0.08 | U-anyanisi oluhlaza | 0.10 / 0.15 / 0.26 |
| ama-prunes | 0.48 / 0.06 / 0.16 | Isimpande se-Ginger | 0.15 / 0.2 / 0 | I-nectarine | 0.09 / 0.07 / 0.26 |
Imfuneko yansuku zonke yamafutha acid abalulekile
Iziphathimandla zezempilo zaseYurophu zisungule imihlahlandlela yokutholwa kwamafutha acid abaluleke kakhulu kubantu abadala:
| Omega-3 | I-alpha linoleic acid | 2 amagremu ngosuku |
| I-Eicosapentaenoic Acid (i-long-chain chain omega-3 fatty acid) | 250 mg ngosuku | |
| Omega-6 | i-linoleic acid | 10 g ngosuku |
E-United States, ukutholakala kwamafutha acid kusethwe ku:
| Omega-3 | Omega-6 | |
| Amadoda (19-50 iminyaka ubudala) | 1,6 g / ngosuku | 17 g / ngosuku |
| Abesifazane (19-50 iminyaka ubudala) | 1,1 g / ngosuku | 12 g / ngosuku |
I-American Heart Association incoma ukudla izinhlanzi (ikakhulukazi izinhlanzi ezinamafutha njenge-mackerel, i-trout, i-herring, i-sardine, i-tuna, i-salmon) okungenani kabili ngesonto.
Abesifazane abakhulelwe, omama abahlengikazi, izingane ezincane nabesifazane abangakhulelwa bayelulekwa ukuthi bangadli izinhlobo ezithile zezinhlanzi - i-swordfish, ushaka kanye ne-king mackerel, ngoba kunengozi yamazinga aphezulu ezinto ezinobungozi enyameni yabo (njenge-mercury) . Ezimweni ezinjalo, izithako zokudla okunomsoco ziyelulekwa.
Kubalulekile ukugcina ibhalansi efanele ye-omega-3 ne-omega-6 ekudleni, njengoba bobabili basebenzisana ngqo. Isibonelo, ama-acids weqembu le-omega-3 (alpha-linoleic acid) asiza ukuqeda ukuvuvukala emzimbeni, futhi inani elikhulu le-omega-6 (linoleic acid), kunalokho, lingasusa ukuvuvukala. Ukungalingani kwala ma-asidi amabili kungaholela ezifweni, futhi inhlanganisela efanele igcina noma ithuthukise impilo. Ukudla okunempilo kufanele kube ne-omega-2 fatty acids ephindwe izikhathi ezi-4-6 kune-omega-3. Kodwa okuhlangenwe nakho kukhombisa ukuthi emazweni athuthukile, ukudla okujwayelekile kune-omega-14 acid ephindwe izikhathi eziyi-15-6, futhi abacwaningi abaningi bakholelwa ukuthi lokhu kungalingani kuyisici esibalulekile ekwandeni kwenani lezifo ezivuthayo. Ngokuphambene nalokho, Ukudla kwaseMedithera kuqukethe ukulinganisela okunempilo kwalokhu okubili futhi kubhekwa njengokuzuzisa kakhulu empilweni yenhliziyo.
Engcupheni yokuthola ukuntuleka noma ukungalingani kwama-fatty acids abalulekile yilawa:
- 1 ezisanda kuzalwa;
- 2 abesifazane abakhulelwe nabancelisayo;
- Iziguli ezi-3 ezine-malabsorption emkhakheni wamathumbu.
Sincoma ukuthi uzijwayeze nge-assortment yama-acids abalulekile emvelo (izinhlanganisela ze-Omega 3-6-9) ngobukhulu emhlabeni. Kunemikhiqizo engaphezu kuka-30,000 ehambisana nemvelo, izintengo ezikhangayo nokukhushulwa okuvamile, okungaguquki Isaphulelo esingu-5% esinekhodi yephromo CGD4899, ukuthunyelwa kwamahhala emhlabeni wonke kuyatholakala.
Izakhiwo eziwusizo zevithamini F nomphumela wayo emzimbeni
Izinzuzo zezempilo
Ukudla amafutha anele e-polyunsaturated ngesimo se-omega-3 ne-omega-6 kubaluleke kakhulu njengoba bedlala indima ebaluleke kakhulu ku:
- ukuthuthukiswa nokugcinwa kokusebenza okuvamile kobuchopho;
- ukugcina umbono;
- izimpendulo zokuzivikela nokuvuvukala;
- ukukhiqizwa kwama-molecule afana ne-hormone.
Ngaphezu kwalokho, ama-omega-3s asiza ukugcina umfutho wegazi ojwayelekile, amazinga e-triglyceride, nempilo yenhliziyo.
Ama-acid abalulekile ezifo
- ezinganeni ezizalwe ngaphambi kwesikhathi: I-omega-3 yinto ebalulekile ekwakhekeni kobuchopho, amangqamuzana ezinzwa, kufaka phakathi i-retina. Kubalulekile nezinqubo ezibukwayo nezinzwa.
- ngesikhathi sokukhulelwa nokuncelisa: umbungu esibelethweni nosana olusanda kuzalwa luthola i-omega-3 ngokukhethekile emzimbeni womama, ngakho-ke ukusetshenziswa kwamafutha acid abalulekile kufanele kuhlangabezane nezidingo zikamama nengane.
- nesifo senhliziyo: Ucwaningo lukhombisa ukuthi ukudla inani elikhulu lama-omega-3 kungasiza ekwehliseni ubungozi besifo senhliziyo nomfutho wegazi ophezulu. Ucwaningo lwabasindile ekuhlaselweni yisifo senhliziyo lukhombisile ukuthi ukuthatha ama-omega-3s nsuku zonke kunganciphisa ubungozi bokuhlaselwa yinhliziyo okuphindayo.
- ngokumelene nomdlavuza: ibhalansi enempilo phakathi kwe-omega-3 ne-omega-6 acid ibamba iqhaza elibalulekile ekuvikeleni ukukhula nokukhula kwezimila, ikakhulukazi umdlavuza webele, wendlala yesinye nowe-rectal. Ama-fatty acids kulezi zimo angasetshenziswa yedwa noma ngokuhlanganiswa namanye amavithamini - C, E, beta-carotene kanye ne-coenzyme Q10.
- nezifo ezihlobene nobudala: Ucwaningo lukhombisa ukuthi abantu abanesilinganiso esikahle se-omega-3 ne-omega-6 ekudleni kwabo futhi abadla njalo izinhlanzi banengozi encishisiwe yezifo ezibukwayo ezihlobene nobudala.
- ngokumelene nesifo i-Alzheimer's: ukungadli ngokwanele kwama-omega-3 acid kungaba yingozi ekuthuthukiseni ezinye izinhlobo zokuwohloka komqondo.
Ukusebenzelana nezinye izakhi kanye nezinhlanganisela eziwusizo zemikhiqizo
Izazi zokudla okunomsoco zeluleka ukuthi kudliwe ukudla okunothe kuma-cofactors akhuthaza ukumunca ama-acids anamafutha abalulekile. Zisiza ekuqhubekeni phambili kwama-acid ngemuva kokungena emzimbeni. Ama-cofactors ayisihluthulelo yile:
- i-magnesium: imithombo iphekwe kancane, futhi uginindela, ushisiwe.
- i-zinc: zinciphile ,,,, izinkukhu, isibindi senyama yenkomo.
- Amavithamini B: imbewu, izimila zasolwandle, okusanhlamvu.
- amaqanda angumthombo omuhle.
- Vitamin C: imifino, i-broccoli, i-bell pepper, izithelo ezintsha, ikakhulukazi izithelo ze-citrus.
I-Polyunsaturated fatty acids ingaphansi kwe-oxidation. Ngakho-ke, belulekwa ukuthi bawasebenzise ngobuningi ukuze kugcinwe izibopho ezintekenteke esakhiweni sabo samakhemikhali. Izithelo nemifino ekhanyayo, isibonelo, yimithombo emihle kakhulu yama-antioxidants. Ama-antioxidants avimbela i-fatty acid oxidation yi i-alpha lipoic acid (Kutholakala enkomeni yenkomo, imifino eluhlaza eluhlaza) i-vitamin E (kusuka ezinhlamvini zikakolweni, imbewu kanye) ne-coenzyme Q10 (evame ukukhiqizwa esibindini, kepha kwezinye izimo kufanele iphuzwe ngokwelashwa). Kunconywa ukuthi ugweme ukudla ama-acid anama-oxidized - lokhu kwenzeka lapho uwoyela wembewu usetshenziselwa ukuthosa, kuvezwe ukukhanya noma ukushisa. I-oxidized poly- ne-monounsaturated acid nayo iyatholakala ekudleni okulungele ukudliwa, ngisho nezinto eziphilayo, njengamaphayi, ukudla okulula kwemifino, i-falafel, njll.
Ukugaya ukudla
Ukuze uthuthukise imetabolism yama-fatty acids emzimbeni, kufanele:
- Gcina ibhalansi enempilo lapho usebenzisa ama-fatty egcwele, e-monounsaturated ne-polyunsaturated acids, futhi wehlise nokusetshenziswa kwamafutha asetshenzisiwe;
- nokwandisa isilinganiso se-omega-6 kanye ne-omega-3. Izifundo eziningi zincoma ukunamathela kusilinganiso esingu-4: 1;
- kudle izakhi zomzimba ezanele ezihlangana namafutha acid;
- ukunciphisa inani lezinto ezingaphazamisa ukumuncwa kwamafutha acid.
Ungakulungisa kanjani futhi uthuthukise umsoco?
- Umkhawulo wamaphesenti angama-30-35 wokudla kwansuku zonke kufanele ube ngamafutha.
- Iningi lala mafutha kufanele libe ngama-monounsaturated fatty acids. Atholakala emafutheni ompisi, u-avocado oyela, ama-cashews, i-pistachio, i-sesame oil kanye nezinkukhu. Lapho ukhetha uwoyela womnqumo, khetha uwoyela opholile, ocindezelwe abandayo, ongahluziwe bese uwabeka endaweni epholile, emnyama (hhayi esiqandisini). Lo oyili usetshenziselwa ukugqoka amasaladi nokupheka emazingeni okushisa aphansi. I-organic ecindezelwe ephilayo nayo ithola ukuthandwa ngezinzuzo zayo zezempilo. Kepha kungcono ukungawushisi ukuze ugweme ukwephula ama-omega-3 fatty acids.
- Amafutha agcwalisiwe angafakwa ekudleni, kepha kuyalulekwa ukuthi ungadluli umthamo ophakanyisiwe onconywayo wamaphesenti ayi-10 wawo wonke amakhalori adliwe ngosuku, noma amagremu angama-20 abesifazane kanye no-30 amagremu ngosuku kwabesilisa. Amafutha anelisiwe afaneleka kakhulu ukupheka njengoba ezinzile kakhulu. Uma, ngokwesibonelo, ufuna ukosa imifino, khona-ke ukhukhunathi, isinqumelo ngamanani amancane ukukhetha okunempilo kunamafutha yemifino, uwoyela womnqumo, noma uwoyela ovela ezinhlotsheni ezahlukahlukene. Uwoyela kakhukhunathi kukholakala ukuthi ungowoyela owusizo kakhulu ukuthosa. Izinketho eziningi zebhajethi ibhotela, isinqumelo, i-ghee, i-goose fat, noma uwoyela womnqumo, ngokuya ngamazinga okushisa okupheka kanye nempilo.
- Yidla ukudla okuqukethe i-omega-6 acid yemvelo (i-linoleic acid). Imithombo engcono kakhulu ye-omega-6 yimbewu eluhlaza, ikakhulukazi ubhekilanga, amathanga, imbewu ye-chia nembewu ye-hemp. Amafutha avela kulezi zinhlamvu nawo ayasiza kakhulu. Kungcono ukuwagcina esiqandisini futhi ungathobeli ukwelashwa ngokushisa. Ungadla isipuni esisodwa sembewu eluhlaza noma uwoyela kubo ngosuku.
- Kunconywa ukunciphisa ukusetshenziswa kweshukela, i-fructose notshwala.
Imithetho yokupheka yamafutha acid abalulekile
Ama-fatty acids aphuka ngaphansi kwethonya lezici ezintathu eziyinhloko - ukukhanya, umoya nokushisa. Lokhu kufanele kubhekwe lapho kulungiswa futhi kugcinwa ukudla okunothe ku-omega-3 naku-omega-6. Ukuthosa nokuthosa okujulile kuveza amafutha ezintweni ezintathu ezilimazayo ngasikhathi sinye. Amafutha avezwe emazingeni okushisa aphezulu angadala isifo sokuqina kwemithambo yegazi, avimbele umoya ukuthi ungene emangqamuzaneni omzimba, anciphise ukusebenza kwamasosha omzimba futhi angandisa ingozi yokuthuthuka.
Sebenzisa emithini esemthethweni
Kwezokwelapha ezisemthethweni, ama-fatty acid abalulekile asetshenziselwa ukuvimbela nokwelashwa okuyinkimbinkimbi kwezifo ezahlukahlukene. Ngaphezu kwalokho, kusaphenywa imiphumela ephelele yalezi zinto.
Kunobunye ubufakazi bokuthi ama-omega-3 fatty acids angaphola futhi avimbele ngokugxambukela ekwakheni amahlule egazi. Behlisa umfutho wegazi nokushaya kwenhliziyo, banciphise ukuvuvukala, futhi bathuthukise ukusebenza kwemithambo yegazi kanye neplatelet.
Iziguli ezigulayo zivame ukuba namazinga aphezulu amafutha egazini. Ucwaningo lukhombisa ukuthi i-omega-3 fatty acids (okuyi-long molecular chain acids eicosapentanoic kanye ne-docosahexaenoic acid) etholakala ku-oyili wezinhlanzi ingawanciphisa la mafutha. Kumele kuqashelwe ukuthi ukusetshenziswa ngokweqile kwamafutha acid kunamandla okwandisa amazinga kashukela egazini.
Izivivinyo eziningi zikhombisile ukuthi ukusebenzisa amavithamini e-omega-3 kunomthelela omuhle empilweni yalabo abanezifo ezivuthayo ezifana ne-rheumatoid. Phakathi kwemiphumela ephawuliwe ukwehla kobuhlungu obuhlangene, ukunyakaza okulinganiselwe ekuseni, kanye nokwehla kwenani lemithi ethathiwe. Okwamanje, umphumela we-omega-3 enkambweni yezifo ezifana ne.
Ama-fatty acids abalulekile abalulekile empilweni yengqondo. I-Omega-3 yingxenye ebalulekile yolwelwesi lwamangqamuzana ezinzwa, adlulisa ngawo ulwazi. Kwaphawulwa ukuthi iziguli ezinengcindezi zazinamazinga aphansi ngokweqile e-omega-3 kanye nesilinganiso esiphakeme kakhulu se-omega-3 kuya ku-omega-6. Ukudla izinhlanzi ezinamafutha izikhathi ezingama-2-3 ngesonto iminyaka emi-5 kuthuthukise kakhulu isimo seziguli. Ukuthuthuka ngemuva kokuthatha i-omega-3 ngokuhambisana nezidakamizwa kuphawuliwe nasezigulini ezinesifo se-bipolar.
Lapho kuhlolwa izinga lamafutha acid ezigulini, kuphawulwe ukuthi esigulini ngasinye obekuxoxwa naso (abantu abangama-20), nabo abathathe ama-antipsychotic, isilinganiso se-omega-3 kuya ku-omega-6 sehlisiwe. Kwahlala kunjalo ngisho nangemva kokushona kwesiguli. Ukuthatha amagremu ayi-10 kawoyela wezinhlanzi ngosuku, nakho kube nomthelela omuhle ezimpawu zeziguli.
Amazinga aphansi ama-acid anamafutha athile angabonakala ezinganeni ezinenkinga yokunganakekelwa kokungasebenzi kahle. Ukudla okulinganiselayo kwe-omega-3 ne-omega-6 ngokuvamile kube lusizo kuzo zombili izingane ezine-ADHD nabantu abadala.
Ama-fatty acids angenye yezinto ezibaluleke kakhulu ekwelapheni iziguli.
Ama-fatty acid abalulekile ngesikhathi sokukhulelwa
Ama-EFA yizinto ezibalulekile zokwakheka kwezingqamuzana zamangqamuzana ngakho-ke zifaka isandla ekwakheni izicubu ezintsha. Ama-fatty acid ayisisekelo akakwazi ukuhlanganiswa ngabantu, ngakho-ke impilo yomuntu incike ekudleni kwamafutha acid ekudleni.
Umbungu esibelethweni uncike ngokuphelele ezingeni lamafutha acid emzimbeni wakhe. Zithinta ukukhula kwesistimu yezinzwa yengane ne-retina. Ucwaningo lukhombisa ukuthi ngesikhathi sokukhulelwa, izinga lamafutha acid emzimbeni kamama lehla ngokushesha. Lokhu kuyiqiniso ikakhulukazi nge-docosahexaenoic acid - yi-asidi eyinhloko yokwakha nokusebenza ohlelweni oluphakathi lwezinzwa. Ngendlela, le asidi ihlanganisiwe emzimbeni kamama ukungena embungwini, futhi lapho kuzalwa ingane yokuqala, ileveli yale asidi kumama iphakeme kunangesikhathi sokuzalwa kwezingane ezilandelayo. Lokhu kusho ukuthi ngemuva kokukhulelwa kokuqala, inani le-docosahexaenoic acid kumama alibuyiselwa ezingeni lalo langaphambilini. Kuye kwaqashelwa ukuthi i-docosahexaenoic acid inomthelela omuhle kuvolumu yokhakhayi, isisindo nokuphakama ezinganeni ezizalwe ngaphambi kwesikhathi.
I-Omega-3 ne-omega-6 fatty acids nazo zibaluleke kakhulu ekukhuleni kombungu. Ukuze uzithole ngobuningi obanele, kuyalulekwa ukuthi kufakwe ekudleni kowesifazane okhulelwe njengokudla kwamafutha yemifino, inhlanzi amahlandla ama-2 ngesonto, kanye namavithamini, afaka phakathi ama-acid abalulekile.
Sebenzisa ku-cosmetology
Ngenxa yomphumela wabo ozuzisayo, ikakhulukazi esikhumbeni, amafutha abalulekile (aziwa nangokuthi uvithamini F) abaluleke kakhulu ku-cosmetology, eba izingxenye ezisetshenziswa kakhulu zezimonyo eziningi ezihloselwe ukunakekelwa kwansuku zonke kobuso nomzimba. Ukuntuleka kwalezi zinto kungaholela ekomeni ngokweqile kwesikhumba. Uma amafutha emifino asetshenziswa njengesisekelo sezimonyo, lapho kutholakala khona ama-fatty acids abalulekile, imikhiqizo enjalo ivimbela ukulahlekelwa umswakama esikhumbeni ngokudala ungqimba oluvikelayo ku-epidermis. Ngaphezu kwalokho, bathambisa i-stratum corneum futhi banciphise ukuvuvukala kwesikhumba, ngaleyo ndlela bakhulule ubuhlungu. Ngaphezu kwalokhu, badlala indima ebaluleke kakhulu ekusebenzeni kahle komzimba womuntu. Umuthi uyawubona umphumela onenzuzo wamafutha emifino ku-biological synthesis yezingxenye zamangqamuzana olwelwesi lwamaseli, abandakanyeka ekuthuthweni nasekufakweni kwe-cholesterol. Ukuntuleka okunamafutha acid ebalulekile kungaholela fragility of imithambo yegazi, ukuwohloka amasosha omzimba, inqubo igazi clotting futhi kuholele.
I-Linoleic acid (etholakala ku-sunflower, isoya, isafron, ummbila, i-sesame, naku- Kuye kwaphawulwa ukuthi abantu abanamazinga avamile we-linoic acid, okuholela kuma-pores avinjiwe, ama-comedones ne-eczema. Ukusetshenziswa kwe-linoic acid esikhunjeni esinamafutha nesinenkinga kuholela ekuhlanzweni kwama-pores nokwehla kwenani lamaqubu. Ngaphezu kwalokho, le asidi iyingxenye yolwelwesi lweseli.
Amanye amafutha abalulekile esikhunjeni yi-gamma-linoleic acid (etholakala ku-borage, binder kanye ne-hemp oil) ne-alpha-linoleic acid (etholakala ku-flaxseed, soybean, oil rapeseed, oil walnut, germ wheat and phytoplankton). Ziyizinto zomzimba zezingqamuzana zeseli kanye ne-mitochondria emzimbeni womuntu. Futhi i-eicosapentaenoic ne-docosahexaenoic acid (womabili aseqenjini le-omega-3 futhi atholakala kuwoyela wezinhlanzi) kuvimbela ukuthuthukiswa kwezimila, kunciphise ukuvuvukala ngemuva kokushiswa yilanga, kunciphise ukucasuka futhi kukhuthaze izinqubo zokululama.
Ama-acids abalulekile enza isikhumba sibe namanzi futhi sibukeke bushelelezi. Amafutha angama-unsaturated acids ayakwazi ukuhlasela ulwelwesi lwamaseli, alungise umgoqo we-epidermal owonakele futhi anciphise ukulahleka komswakama. Asetshenziswa njengesisekelo samakhilimu, ama-emulsions, ubisi lwezimonyo nama-creams, amafutha okugcoba, ama-conditioner ezinwele, imaski yezimonyo, ama-lip avikelayo ezindebe, amagwebu okugeza, nemikhiqizo yokunakekela izinzipho. Izinto eziningi zemvelo ezinomsebenzi ophezulu wezinto eziphilayo, ezifana namavithamini A, D, E, i-provitamin A nama-phospholipids, amahomoni, ama-steroids namadayi emvelo, ancibilika ku-fatty acids.
Zonke izinzuzo ezingenhla zingatholakala ngokuthatha amavithamini, ukusebenzisa imithi esikhumbeni, noma ngokufaka ngemithambo yegazi. Icala ngalinye elithile lidinga ukubonisana nodokotela.
Uvithamini F kumuthi wendabuko
Emithini yesintu, ama-acid anamafutha abalulekile abhekwa njengabaluleke kakhulu ezithweni zokuphefumula. Basiza ekugcineni ukunwebeka kwezingqamuzana zeseli, banikela emsebenzini ovamile wamaphaphu. Izimpawu zokushoda kukavithamini F nokungalingani yizinwele eziphuka nezinzipho, inkwethu, izitulo ezixegayo. Ama-acids anamafutha asetshenziswa ngohlobo lwamafutha yemifino nezilwane, imbewu namantongomane. Uvithamini F ugcwaliswa ngokuyinhloko ekudleni. Isibonelo, kuyalulekwa ukuthi udle amagremu angama-50-60 ukuze unikeze ukudla kwansuku zonke kwamafutha acid. Ngaphezu kwalokho, i-vitamin F ibhekwa njengekhambi eliwusizo lokuvuvukala nokusha. Ukuze wenze lokhu, ngokuyinhloko kusetshenziswa oyili.
UVitamin F ocwaningweni lwesayensi
- Ngokokuqala ngqa, kwatholwa isixhumanisi phakathi kokudla amantongomane amaningi ku-trimester yokuqala yokukhulelwa kanye nemiphumela ekhonweni lokuqonda, ukunaka nokukhumbula ingane isikhathi eside. Abaphenyi baseSpain babheka ukusetshenziswa kwamantongomane afana nama-walnuts, ama-alimondi, amakinati, amantongomane ephayini namantongomane. Ukuguquguquka okuhle kubangelwa ukutholakala kwe-folate, kanye ne-omega-3 ne-omega-6 kumantongomane. Lezi zinto zivame ukuqoqeka ezicutshini ze-neural, ikakhulukazi engxenyeni engaphambili yobuchopho, enesibopho sememori nemisebenzi ephezulu yobuchopho.
- Ngokwe-American Journal of Respiratory and Critical Medicine, ukudla i-omega-3 ne-omega-6 fatty acids kungaba nomphumela ophambene nobukhulu be-asthma ezinganeni, kanye nempendulo yazo ekungcolisweni komoya endlini. Izingane ezinamazinga aphezulu ama-omega-3s ekudleni kwazo zithole izimpawu ezimbalwa ze-asthma ekuphenduleni ukungcoliswa komoya. Ngakolunye uhlangothi, ukusetshenziswa okwandisiwe kokudla okuphezulu kuma-omega-6s kwenze isithombe somtholampilo sezingane ezigulayo zaba nzima.
- Ngokocwaningo olwenziwe ososayensi e-University of Nebraska Medical Center (USA), i-omega-3 fatty acids ingavimbela ukukhula kwamangqamuzana omdlavuza webele. Lo mphumela kucatshangwa ukuthi ubangelwa izakhiwo ezilwa nokuvuvukala ze-omega-3s. Ngakho-ke, ukudla okunothe ngezinhlanzi zasolwandle kungavimbela ukukhula kwezimila.
Izeluleko Zokuncipha
- Ukunakwa kufanele kunikezwe inani lama-carbohydrate asetshenzisiwe. Isinyathelo esibaluleke kakhulu ukuqeda ushukela futhi, uma kungenzeka, ekudleni. Iziphuzo ezingelona uphuzo oludakayo nazo kufanelekile ukuzigwema.
- Amafutha kufanele enze amaphesenti amahlanu kuya kwayisithupha wamandla owasebenzisayo.
- Kungcono ukusebenzisa uwoyela ohlukile ekugqokeni isaladi nokuthosa. Isibonelo, uwoyela we-olive kanye ne-sunflower uwalungele kangcono amasaladi.
- Yidla ukudla okuncane okuthosiwe ngangokunokwenzeka ngenxa yokusabela kwamakhemikhali okwenzeka emafutheni ngesikhathi sokuthosa.
Ukungafani nokuxwayiswa
Izimpawu zokushoda kukavithamini F
Ezinye izimpawu zokuntuleka kanye / noma ukungalingani phakathi kwamafutha acid abalulekile ukunwaya, ukoma komzimba nesikhumba, izinzipho ezinamafutha, kanye nezimpawu ezinjenge-asthma, ukoma ngokweqile nokuchama, ulaka noma unya, imizwa emibi, ukukhathazeka, nokuthambekela kokuvuvukala nokungalingani kwamahomoni (kufaka phakathi i-cortisol, ama-hormone e-thyroid, ne-insulin). Ibhalansi yamafutha acid emzimbeni kubalulekile kuzo zonke izinqubo zomzimba. Ukunquma izinga lamafutha acid, phakathi kokunye, ukuhlaziywa kolwelwesi lwe-erythrocyte noma ukuhlolwa kokusebenza kwamavithamini namaminerali eqembu B kuyenziwa.
Ukungalingani emafutheni kunezingozi ezilandelayo:
- Ukusetshenziswa kakhulu kwamafutha we-trans kungasiza ezinkingeni ze-cardio-metabolic, okuyizandulela zesifo sikashukela nesifo senhliziyo;
- ukusetshenziswa ngokweqile kwe-omega-6 uma kuqhathaniswa ne-omega-3 kungahle kuhlotshaniswe nokuvuvukala okungapheli kanye nezifo eziningi eziwohlozayo;
- Ukweqisa kwe-omega-3 nokuntuleka kwe-omega-6 nakho kungaholela ezinkingeni eziningi zempilo.
Ukweqisa kwe-omega-3s kuyingozi:
- kubantu abaphethwe yizifo eziqinisa igazi noma abasebenzisa ama-anticoagulants;
- kungadala ubungozi bohudo, ukuqumba;
- ukwanda kwamazinga kashukela egazini.
Ukweqisa kwe-omega-6s kuyingozi:
- kubantu abanesithuthwane;
- okhulelwe;
- ngenxa yokonakala kwezinqubo zokuvuvukala.
Ukusebenzisana nezinye izinto
Kukholakala ukuthi isidingo sevithamini E siyanda ngokwanda kokutholwa kwamafutha acid abalulekile.
Umlando wokutholakala
Ngasekupheleni kweminyaka yama-1920, ososayensi baba nentshisekelo kunani lokudla okunamafutha. Ngaphambi kwalokho, amafutha adliwayo ayaziwa ngokuhlinzeka ngamandla futhi aqukethe amavithamini A no-D. Kwashicilelwa izindatshana zesayensi eziningi ezichaza ukushiyeka okwakungaziwa ngaphambilini okubangelwa ukuqedwa kwazo zonke izinhlobo zamafutha ekudleni, kanye nokuba khona kwevithamini elisha, F Ngemuva kokuhlolwa okwengeziwe, ososayensi bathola ukuthi ukuntuleka kungalapheka ngokuthatha "i-linoelic acid" emsulwa, kwathi ngo-1930 kwasetshenziswa igama elithi "fatty acids ebalulekile".
Amaqiniso Okuthakazelisayo
- Umthombo ongcono kakhulu wamafutha acid akuyona ama-multivitamin, kepha uwoyela wezinhlanzi. Njengomthetho, amafutha awafakiwe kuma-multivitamin. Ngaphezu kwalokho, uwoyela wezinhlanzi uthathwa kahle ngesidlo esiqukethe namafutha.
- Kukhona inkolelo yokuthi ukudla ama-omega-3s kungehlisa amazinga e-cholesterol. Eqinisweni, ukusebenzisa amavithamini e-omega-3 kuzokwehlisa amazinga e-triglyceride, axhumene nobungozi besifo senhliziyo. Ngokunjalo, ukufaka esikhundleni samafutha “amabi” anamafutha “anempilo” we-polyunsaturated kuzokwehlisa amazinga e-cholesterol.
Siqoqe amaphuzu abaluleke kakhulu ngevithamini F kulo mfanekiso futhi sizojabula uma wabelana ngesithombe kwinethiwekhi yokuxhumana noma kubhulogi, ngesixhumanisi saleli khasi:
- Lawrence, Glen D. Amafutha Wempilo: Ama-Essential Fatty Acids Kwezempilo Nezifo. IRutgers University Press, ngo-2010.
- UNicolle, uLorraine, et al. I-Functional Nutrition Cookbook: Ikhuluma Ngokungalingani Kwe-Biochemical Through Diet. Ukucula iDrako, 2013.
- Kiple, Kenneth F, no-Orneals, uKriemhild Conee. Ama-acid Acid abalulekile. Umlando Wezokudla WaseCambridge. ICambridge UP, 2012. 876-82. Umlando Wezokudla WaseCambridge. INGXENYE: 10.1017 / CHOL9780521402149.100
- Ama-acid Acid abalulekile. Amaqiniso kaNutri,
- Ama-fatty acids ama-Long-chain (LC-PUFAs: ARA, DHA ne-EPA) shazi. Ibhalwe nguDkt.Peter Engel ngo-2010 yabuye yabuyekezwa nguD. Raederstoff ngomhlaka 15.05.17.,
- UHaag, uMarianne. Ama-acid abalulekile nobuchopho. ICanada Journal of Psychiatry, 48 (3), 195-203. INGXENYE: 10.1177 / 07067437030480038
- Amafutha aphilisayo namafutha abulala. Udo Erasmus. Amabhuku Alive, Summertown, Tennessee, 1993.
- IHornstra G, Al MD, van Houwelingen AC, Foreman-van Drongelen MM. Ama-fatty acid abalulekile ekukhulelweni nasekukhuleni komuntu kokuqala I-European Journal of Obstetrics and Gynecology and Biology Yokuzala, 61 (1995), amakhasi 57-62
- IGreenberg JA, iBell SJ, i-Ausdal WV. I-Omega-3 Fatty Acid supplementation ngesikhathi sokukhulelwa. Ukubuyekezwa kwe-obstetrics & gynecology vol 1.4 (2008): 162-9
- Aleksndra ZIELINSKA, Izabela NOWAK. Ama-fatty Acids kumafutha emifino nokubaluleka kwawo embonini yezimonyo. I-CHEMIC 2014, 68, 2, 103-110.
- Huang TH, Wang PW, Yang SC, Chou WL, Fang JY. Izicelo Zokuzithambisa Nezokwelapha Zamafutha Kawoyela Amafutha Esikhunjeni. Izidakamizwa Zasolwandle, 16 (8), 256. DOI: 10.3390 / md16080256
- U-Irina Chudaeva, uValentin Dubin. Ake sibuyise impilo elahlekile. I-Naturopathy. Ukupheka, izindlela nezeluleko zemithi yesintu. Isigaba Amantongomane nembewu.
- UGignac F, Romaguera D, Fernández-Barrés S, Phillipat C, Garcia-Esteban R, López-Vicente M, Vioque J, Fernández-Somoano A, Tardón A, Iñiguez C, Lopez-Espinosa MJ, García de la Hera M, Amiano P, Ibarluzea J, Guxens M, Sunyer J, Julvez J.Ukudla kwamantongomama ngesikhathi sokukhulelwa nokukhula kwe-neuropsychological kuze kufike eminyakeni eyi-8: Isifundo seqembu labantu esiseSpain. Ijenali yaseYurophu ye-Epidemiology (EJEP). Kwangathi 2019. DOI: 10.1007 / s10654-019-00521-6
- U-Emily P Brigham, Han Woo, Meredith McCormack, Jessica Rice, Kirsten Koehler, Tristan Vulcain, Tianshi Wu, Abigail Koch, Sangita Sharma, Fariba Kolahdooz, Sonali Bose; UCorrine Hanson, uKarina Romero; UGregory Diette, noNadia N Hansel. Ukudla kwe-Omega-3 ne-Omega-6 kuguqula ukuqina kwesifuba kanye nokuphendula ekungcolisweni komoya kwasendlini ezinganeni. Ijenali yaseMelika Yemithi Yokunakekela Ephefumulayo Neyibucayi, i-2019 DOI: 10.1164 / rccm.201808-1474OC
- Saraswoti Khadge, Geoffrey M. Thiele, John Graham Sharp, Timothy R. McGuire, Lynell W. Klassen, Paul N. Black, Concetta C. DiRusso, Leah Cook, James E. Talmadge. Ama-acids e-long-chain omega-3 polyunsaturated fatty anciphisa ukukhula kwe-mammary, metastasis yama-multiorgan futhi ithuthukise ukusinda. I-Clinical & Experimental Metastasis, i-2018; INGXENYE: 10.1007 / s10585-018-9941-7
- Amaqiniso amancane ama-5 Ngamafutha Acids - nokuthi kungani uwadinga ubuchopho bakho,
- Izinganekwane ze-Debunking ezinamaqiniso nge-Omega-3 Fatty Acids,
Ukusetshenziswa kwanoma iyiphi into ngaphandle kwemvume yethu ebhaliwe akuvunyelwe.
Abaphathi ababophezelekile kunoma imuphi umzamo wokusebenzisa noma iyiphi iresiphi, iseluleko noma ukudla, futhi futhi akuqinisekisi ukuthi imininingwane ebekiwe izokusiza noma ikulimaze wena uqobo. Hlakanipha futhi ngaso sonke isikhathi uthintane nodokotela ofanele!