Kodi Vitamini F ndi Chiyani? Ntchito, maubwino, ndi mindandanda yazakudya

Zamkati

• Ntchito zazikulu mthupi lanu
• Zopindulitsa zaumoyo
• Phindu la alpha-linolenic acid
• Mapindu azaumoyo a linoleic acid
• Mlingo woyenera
• Zakudya zokhala ndi vitamini F wambiri
• Mfundo yofunika

Vitamini F si vitamini mwanjira yachikhalidwe ya mawu.

M'malo mwake, vitamini F amatanthauza mafuta awiri - alpha-linolenic acid (ALA) ndi linoleic acid (LA). Ndizofunikira pakugwira ntchito mthupi nthawi zonse, kuphatikiza magawo aubongo ndi mtima ().

ALA ndi membala wa banja lamafuta omega-3, pomwe LA ndi banja la omega-6. Zomwe zimapezekamo zonsezi zimaphatikizapo mafuta a masamba, mtedza, ndi mbewu ().

Anapezeka m'ma 1920 pomwe asayansi adapeza kuti zakudya zopanda mafuta zimakhudza makoswe. Poyamba, asayansiwo amakayikira kuti makoswe anali ndi vitamini watsopano yemwe amatchedwa vitamini F - pambuyo pake adapezeka kuti ndi ALA ndi LA ().

Nkhaniyi ikufotokoza za vitamini F, kuphatikiza momwe imagwirira ntchito, maubwino ake azaumoyo, komanso zakudya zomwe zili ndi zochuluka kwambiri.

Ntchito zazikulu mthupi lanu

Mitundu iwiri yamafuta yomwe imakhala ndi vitamini F - ALA ndi LA - amadziwika kuti ndi mafuta ofunikira, kutanthauza kuti amafunikira thanzi. Popeza thupi lanu silingathe kupanga mafutawa, muyenera kuwapeza pachakudya chanu ().

ALA ndi LA amatenga mbali zofunika izi mthupi (,):

• Tumikirani ngati gwero la kalori. Monga mafuta, ALA ndi LA amapereka ma calories 9 pa gramu.
• Perekani mawonekedwe am'manja. ALA, LA, ndi mafuta ena amapereka mawonekedwe ndi kusinthasintha kwa maselo onse mthupi lanu monga gawo lalikulu lazosanjikiza zawo zakunja.
• Kukula kwathandizo ndi chitukuko. ALA imagwira ntchito yofunikira pakukula bwino, masomphenya, komanso kukula kwaubongo.
• Amasandulika mafuta ena. Thupi lanu limasintha ALA ndi LA kukhala mafuta ena ofunikira paumoyo.
• Thandizani kupanga ma signature. ALA ndi LA amagwiritsidwa ntchito popanga ma signature omwe amathandizira kuwongolera kuthamanga kwa magazi, kutseka magazi, mayankho amthupi, komanso ntchito zina zazikulu zamthupi.

Kulephera kwa Vitamini F ndikosowa. Komabe, kusowa kwa ALA ndi LA kumatha kubweretsa zizindikilo zosiyanasiyana, monga khungu louma, kutayika tsitsi, kupoletsa mabala pang'onopang'ono, kukula kosavomerezeka kwa ana, zilonda za khungu ndi nkhanambo, komanso mavuto am'maganizo ndi masomphenya (,).

Vitamini F imapereka ma calories, imapereka mawonekedwe ku maselo, imathandizira kukula ndi chitukuko, ndipo imagwira ntchito yayikulu mthupi monga kuthamanga kwa magazi komanso kuyankha mthupi.

Zopindulitsa zaumoyo

Malinga ndi kafukufuku, mafuta omwe amapanga vitamini F - ALA ndi LA - atha kupereka zabwino zingapo zathanzi.

Phindu la alpha-linolenic acid

ALA ndiye mafuta oyamba m'banja la omega-3, gulu lamafuta omwe amaganiza kuti ali ndi maubwino ambiri azaumoyo. M'thupi, ALA imasandulika omega-3 fatty acids ena, kuphatikiza eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) ().

Pamodzi, ALA, EPA, ndi DHA zimapereka zabwino zambiri zathanzi:

• Kuchepetsa kutupa. Kuwonjezeka kwa mafuta a omega-3 monga ALA kumalumikizidwa ndi kuchepa kwa kutupa m'malo olumikizirana mafupa, kugaya chakudya, mapapo, ndi ubongo (,).
• Sinthani thanzi la mtima. Ngakhale zomwe zapezedwa ndizosakanikirana, kuchuluka kwa ALA pazakudya zanu kumatha kuchepetsa chiopsezo cha matenda amtima. Pakafukufuku umodzi, kuwonjezeka kwa gramu imodzi ya ALA yomwe idagwiritsidwa ntchito patsiku kumalumikizidwa ndi kuchepa kwa 10% kwa matenda amtima ().
• Kukula kwathandizo ndi chitukuko. Amayi apakati amafunika magalamu 1.4 a ALA patsiku kuti athandizire kukula ndi kukula kwa mwana ().
• Thandizani thanzi lam'mutu. Kafukufuku wowonjezereka amafunikira, koma umboni wina ukusonyeza kuti kudya mafuta omega-3 pafupipafupi kumathandizira kukonza zizindikilo zakukhumudwa ndi nkhawa (,).

Mapindu azaumoyo a linoleic acid

Linoleic acid (LA) ndi mafuta oyamba m'banja la omega-6. Monga ALA, LA imasandulika mafuta ena mthupi lanu.

Amapereka zabwino zambiri zathanzi zikagwiritsidwa ntchito pang'ono, makamaka zikagwiritsidwa ntchito m'malo mwa mafuta osakwanira ochepa ():

• Zitha kuchepetsa chiopsezo cha matenda amtima. Pakafukufuku mwa achikulire oposa 300,000, kumwa LA m'malo mwa mafuta okhathamira kumalumikizidwa ndi 21% yochepetsa chiopsezo chaimfa yokhudzana ndi matenda amtima ().
• Titha kuchepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga. Kafukufuku wina mwa anthu opitilira 200,000 adapeza kuti LA idalumikizidwa ndi 14% yochepetsa chiopsezo cha matenda amtundu wa 2 ikamadya m'malo mwa mafuta okhutira ().
• Zitha kusintha kuwongolera kwa magazi. Kafukufuku angapo akuwonetsa kuti LA itha kuthandizira kuwongolera shuga wamagazi mukamamwa m'malo mwa mafuta okhathamira ().

Zakudya zomwe zili ndi ALA zitha kuthandiza kuchepetsa kutupa, kulimbikitsa mtima ndi thanzi lam'mutu, ndikuthandizira kukula ndi chitukuko. Kuphatikiza apo, LA itha kuthandiza kuwongolera shuga m'magazi ndipo imalumikizidwa ndi kuchepa kwa matenda amtima ndi mtundu wa 2 shuga.

Mlingo woyenera

Kuti muwonjeze phindu la vitamini F, kukhala ndi gawo labwino la LA ndi ALA pazakudya zanu kungakhale kofunikira.

Izi ndichifukwa chamatsutso omwe mafutawa amatumiza mthupi. Ngakhale LA ndi mafuta ena a omega-6 amakonda kupangitsa kutupa, ALA ndi mafuta ena a omega-3 amayesetsa kuletsa ().

Akatswiri ena akuti kuchuluka kwa mafuta a omega-6 mpaka omega-3 m'ma Zakudya zakumadzulo kumatha kukhala 20: 1. Malinga ndi kafukufukuyu, izi zitha kuchititsa kutupa komanso chiwopsezo chowonjezeka cha matenda amtima ().

Ngakhale chiyerekezo choyenera sichinadziwike, chovomerezeka chodziwika ndichakuti musunge kuchuluka kapena pansi pa 4: 1 ().

Komabe, m'malo mokhala ndi chiwerengero, kungakhale kosavuta kutsatira malingaliro ochokera ku Institute of Medicine (IOM). Izi zikusonyeza kuti akuluakulu amadya magalamu a 1.1-1.6 a ALA ndi 11-16 magalamu a LA patsiku ().

Akatswiri ena amati akuluakulu amadya 4: 1 ratio ya LA ndi ALA, kapena magalamu 11-16 a LA ndi magalamu 1.1-1.6 a ALA, patsiku kuti apindule kwambiri ndi mafuta a vitamini F.

Zakudya zokhala ndi vitamini F wambiri

Vitamini F zowonjezerapo sizofunikira ngati mutadya zakudya zosiyanasiyana zomwe zili ndi ALA ndi LA.

Ngakhale zakudya zambiri zimakhala ndi zonse ziwiri, zambiri zimakhala ndi mafuta ambiri kuposa inzake.

Nazi kuchuluka kwa LA m'malo ena odziwika:

• mafuta a soya: 7 magalamu a LA pa supuni (15 ml) ()
• mafuta: Magalamu 10 a LA pa supuni (15 ml) ()
• chimanga mafuta: 7 magalamu a LA pa supuni (15 ml) ()
• mbewu za mpendadzuwa: Magalamu 11 a LA pa ounce (28 magalamu) ()
• pecans: 6 magalamu a LA pa ounce (28 magalamu) ()
• amondi: 3.5 magalamu a LA pa ounce (28 magalamu) ()

Zakudya zambiri zomwe zili mu LA zilinso ndi ALA, ngakhale zili zochepa. Komabe, kuchuluka kwakukulu kwa ALA kumatha kupezeka mu:

• mafuta a fulakesi: 7 magalamu a ALA pa supuni (15 ml) ()
• nthonje: 6.5 magalamu a ALA paunzi (28 magalamu) ()
• mbewu za chia: 5 magalamu a ALA pa ounce (28 magalamu) ()
• mbewu za hemp: 3 magalamu a ALA pa ounce (28 magalamu) ()
• mtedza 2.5 magalamu a ALA paunzi (28 magalamu) ()

Zogulitsa zanyama, monga nsomba, mazira, nyama yodyetsedwa ndi udzu komanso zopangira mkaka, zimathandizira ALA ndi LA koma ndizambiri zamafuta ena omega-6 ndi omega-3 ().

Zonse ALA ndi LA zimapezeka m'mafuta azomera, mtedza, ndi mbewu. Amapezekanso muzinthu zina zanyama, ngakhale zili zochepa.

Mfundo yofunika

Vitamini F ili ndi mafuta awiri omega-3 ndi omega-6 ofunikira - ALA ndi LA.

Mafuta awiriwa amatenga gawo lalikulu pantchito zanthawi zonse, kuphatikiza chitetezo chamthupi, kuwongolera kuthamanga kwa magazi, kutseka magazi, kukula, ndi chitukuko.

Kusungabe kuchuluka kwa 4: 1 kwa LA ndi ALA pazakudya zanu nthawi zambiri kumalimbikitsidwa kuti muthandizire kuwonjezera mavitamini F, omwe akuphatikiza kusintha kwa shuga m'magazi ndikuchepetsa kutupa komanso chiwopsezo cha matenda amtima.

Kudya zakudya zapamwamba mu ALA, monga mbewu za fulakesi, mafuta a fulakesi, ndi mbewu za chia, ndi njira imodzi yothandizira kusintha magawanidwe mokomera zotsatira zabwino zathanzi.