Vitamin F - Hutano Chikafu Pedyo neni

Izvo zvirimo muchinyorwa

Tsanangudzo pfupi

Izwi rekuti vitamini F rinoreva zvakakosha mafuta acids, kureva linoleic uye alpha linoleic… Vanopinda mumuviri kubva kuchikafu muchimiro che (mono- ne poly-) fatty acids uye vanoita basa rakakosha mukuderedza cholesterol, kudzora BP, uye kudzikisira njodzi yekurohwa uye kurohwa nemoyo. Uye zvakare, vhitamini F yakakosha mukukura kwehuropi mumwana mudumbu, mwana achangozvarwa uye mucheche, uye nekuchengetedza kwehuropi kushanda muvakuru.

Vitamin F-zvakapfuma zvekudya

Saturated uye monounsaturated fatty acids inowanikwa zvakanyanya muzvigadzirwa zvemhuka zvakadai senyama uye zvigadzirwa zvemukaka. Monounsaturated fatty acids inowanikwawo mune mamwe mafuta emiriwo - maorivhi, avocado, almond, canola, nzungu, uye palm. Iwo anoonekwa seane hutano mukudya kwevanhu nekuti haasimudze cholesterol kusvika pamwero wakafanana nemafuta akazara, uye iwo haanyanyi kunetseka nekungoerekana aita oxidation kupfuura polyunsaturated fatty acids. Uye zvakare, ivo havana kushandurwa kuita zvine simba biologically inoshanda makomisheni anogona kukanganisa kuenzana kweakasiyana masisitimu emuviri, izvo zvinowanzoitika ne polyunsaturated fatty acids.

Mhuri ye polyunsaturated fatty acids inosanganisirawo mapoka maviri akasiyana - "" uye "". Ose ari maviri anoonekwa seakakosha mafuta acids nekuti haakwanise kugadzirwa nevanhu. Iyo yekutanga omega-3 fatty acid ndeye alpha-linoleic acid, nepo omega-6 fatty acid iri linoleic acid.

Mafuta zvemukati nzungu nembeu

Nuts uye Mbeu	linoleic acid	Alpha linoleic asidhi	Yakaguta mafuta acids
Walnut	38.1	9.08	6.1
Pine nzungu	33.2	0.16	4.9
Sunflower mbeu	32.78	0.07	5.22
Sesame	23.58	0.42	7.67
nhanga mbeu	20.7	0.18	8.67
Vhiki	20.6	1	6.2
Nati yeBrazil	20.5	0.05	15.1
Peanut	15.6	0	6.8
Fistashki	13.2	0.25	5.4
maarumondi	12.2	0	3.9
Hazelnut	7.8	0.09	4.5
cashew	7.7	0.15	9.2
Flaxseeds	4.32	18.12	3.2
macadamia	1.3	0.21	12.1

Huwandu muzvikafu

Iyo yakatarwa huwandu hwemagiramu pa100 gramu yechigadzirwa (Monounsaturated Fatty Acids / Unsaturated Fatty Acids / Polyunsaturated Fatty Acids).

Gruyere chizi10.04 / 18.91 / 1.73

Madomasi akaomeswa nezuva -8.66 / 1.89 / 2.06

Roquefort chizi8.47 / 19.26 / 1.32

Hummus5.34 / 2.56 / 8.81

+ 15 zvimwe zvekudya zvakapfuma muvhitamini F (nhamba yemagiramu pa100 g yechigadzirwa inoratidzwa (Monounsaturated Fatty Acids / Unsaturated Fatty Acids / Polyunsaturated Fatty Acids):
Izai huku	3.66 / 3.10 / 1.91	Chibage, mbishi	0.43 / 0.33 / 0.49	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
Yogurt	0.89 / 2.10 / 0.09	Oyster	0.25 / 0.47 / 0.53	Curly kabichi	0.10 / 0.18 / 0.67
Lentili, tsvuku kana pingi	0.50 / 0.38 / 1.14	Apricot	0.17 / 0.03 / 0.08	Green hanyanisi	0.10 / 0.15 / 0.26
michero	0.48 / 0.06 / 0.16	Ginger root	0.15 / 0.2 / 0	Nectarine	0.09 / 0.07 / 0.26

Zuva nezuva zvinodikanwa zvakakosha mafuta acids

Vakuru vehutano veEuropean vakagadzira nhungamiro yekumwa kweakakosha mafuta acids kune vanhu vakuru:

Omega-3	Alpha linoleic asidhi	2 gramu pazuva
	Eicosapentaenoic Acid (yakareba-cheni omega-3 fatty acid)	250 mg pazuva
Omega-6	linoleic acid	10 g pazuva

MuUnited States, kudyiwa kwemafuta acids kwakaiswa pa:

	Omega-3	Omega-6
Varume (19-50 makore)	1,6 g / zuva	17 g / zuva
Vakadzi (19-50 makore)	1,1 g / zuva	12 g / zuva

IAmerican Heart Association inokurudzira kudya hove (kunyanya hove dzine mafuta dzakadai semackerel, trout, herring, sardines, tuna, salmon) kaviri pavhiki.

Vakadzi vane nhumbu, vanaamai vanoyamwisa, vana vadiki nevakadzi vanogona kuve nepamuviri vanorayirwa kuti vasadye mamwe marudzi ehove - swordfish, shark uye king mackerel, sezvo paine njodzi yekuwanda kwezvinhu zvine njodzi munyama yavo (senge mercury) . Mumamiriro ezvinhu akadaro, zvekuwedzera zvinovaka muviri zvinorayirwa.

Izvo zvakakosha kuti uchengetedze muyero wakakodzera we omega-3 uye omega-6 mukudya, sezvo vaviri vachipindirana zvakananga. Semuenzaniso, acids yeboka re omega-3 (alpha-linoleic acid) inobatsira kubvisa kuzvimba mumuviri, uye huwandu hwakawanda omega-6 (linoleic acid) inogona, nekusiyana, inomutsa kuzvimba. Kusawirirana kweaya maacidi maviri kunogona kutungamira kuchirwere, uye musanganiswa wakakodzera unochengetedza kana kutovandudza hutano. Kudya kunovaka muviri kunofanirwa kuve neanenge 2-4 nguva yakawanda omega-6 mafuta acids kupfuura omega-3 Asi chiitiko chinoratidza kuti munyika dzakabudirira, chikafu chinowanzove ne14-15 zvakapetwa omega-6 acids, uye vazhinji vaongorori vanodavira kuti kusaenzana uku kwakakosha mukuwedzera kwehuwandu hwezvirwere zvekuzvimba. Mukupesana, iyo Mediterranean Diet ine chiyero chine hutano chevaviri uye inoonekwa seinobatsira zvakanyanya kune hutano hwemwoyo.

Panjodzi yekuvandudza kushomeka kana kusaenzana kweakakosha mafuta acids ndeaya:

1 vacheche;
2 vakadzi vane pamuviri uye vanoyamwisa;
3 varwere vane malabsorption mudumbu remudumbu.

Isu tinokurudzira kuti iwe uzvizive nezve assortment yemasikirwo akakosha mafuta acids (Omega 3-6-9 musanganiswa) pakukura pasirese. Kune zvinopfuura 30,000 zvigadzirwa zvine hushamwari zvakatipoteredza, mitengo inoyevedza uye kukwidziridzwa nguva dzose, nguva dzose 5% dhisikaundi nekodhi promo CGD4899, yemahara yekutakura yepasirese iripo.

Inobatsira evhitamini F uye zvazvinoita pamuviri

Utano hunobatsira

Kudya zvakakwana polyunsaturated fatty acids nenzira ye omega-3 uye omega-6 kwakakosha zvakanyanya sezvo ivo vachiita basa rakakomba mu:

kuvandudza uye kugadzirisa kweyakajairika mashandiro ehuropi;
kuchengetedza maonero;
immune uye kupisa mhinduro;
kugadzirwa kwemamorekuru akafanana nemahormone.

Uye zvakare, omega-3s inobatsira kuchengetedza yakajairwa BP, mwero we triglyceride, uye hutano hwemwoyo.

Yakakosha mafuta acids echirwere

yevana vasati vasvika: omega-3 chinhu chakakosha mukuumbwa kwehuropi, maseru etsinga, kusanganisira retina. Izvo zvakakoshawo pakuona uye neurological maitiro.
panguva yekuzvitakura nekuyamwisa: fetus mudumbu uye mwana achangoberekwa anogamuchira omega-3 chete kubva mumuviri waamai, nekudaro kunwa kwakakosha mafuta acids kunofanirwa kusangana nezvinodiwa naamai nemwana.
kurwara nechirwere chemwoyo: Kutsvagurudza kunoratidza kuti kudya huwandu hwakawanda omega-3s kunogona kubatsira kudzikisa njodzi yehosha yemoyo uye neBP. Zvidzidzo muvapukunyuki vekurwiswa kwemoyo zvakaratidza kuti kutora omega-3s zuva rega rega kunogona kudzora njodzi yekurwadzwazve kwemwoyo.
nekenza: hutano hwakaenzana pakati pe omega-3 uye omega-6 acids inoita basa rakakosha mukudzivirira kukura nekukura kwemamota, kunyanya zamu, prostate negomarara rekenza. Mafuta acids mune idzi kesi anogona kushandiswa ari ega kana musanganiswa nemamwe mavitamini - C, E, beta-carotene uye coenzyme Q10.
zvinopesana nezvirwere zvine chekuita nezera: Zvidzidzo zvinoratidza kuti vanhu vane hutano hwakanaka hwe omega-3 uye omega-6 muzvikafu zvavo uye vanogara vachidya hove vane njodzi yakadzikira yezvirwere zvinoonekwa zvine chekuita nezera.
kurwisa chirwere cheAlzheimer: kusakwana kwekudya kwe omega-3 acids inogona kuve njodzi yekuvandudza mamwe marudzi ehumwe dementia.

Kudyidzana nezvimwe zvinhu uye zvinobatsira musanganiswa wezvigadzirwa

Nutritionists kuraira kudya chikafu chakapfuma muma cofactors ayo anokurudzira kutora kweakakosha mafuta acids. Ivo vanobatsira mukuenderera mberi kwekugadziriswa kweacids mushure mekunge vapinda mumuviri. Makiyi cofactors ndeaya:

magnesium: masosi akabikwa zvishoma, uye nyama yacho yakabikwa.
zingi: kuonda ,,,, huku, chiropa chemombe.
B mavhitaminzi: mhodzi, huswa hwegungwa, zviyo.
mazai manyuko akanaka.
Vhitamini C: greens, broccoli, bell pepper, michero mitsva, kunyanya michero ye citrus.

Polyunsaturated mafuta acids ari pasi peiyo oxidation. Naizvozvo, ivo vanokurudzirwa kuti vashandise muhuwandu hwakawanda kuitira kuchengetedza zvisungo zvisina kusimba mukemikari yavo. Michero yakajeka uye miriwo, semuenzaniso, kwakanyanya sosi ye antioxidants. Antioxidants inodzivirira mafuta acid oxidation ari Arifa lipoic asidhi (inowanikwa munyama yemombe, yakasvibira miriwo ine mashizha) vitamini E (kubva kuzere gorosi tsanga, mbeu uye) uye coenzyme Q10 (inowanzo gadzirwa muchiropa, asi mune dzimwe nguva inofanirwa kutorwa nemushonga). Zvinokurudzirwa kuti urege kudya oxidized fatty acids - izvi zvinoitika kana mafuta embeu achishandiswa kufrywa, akafumurwa nechiedza kana kupisa. Oxidized poly- uye monounsaturated acids inowanikwawo mune zvakagadzirira-ku-kudya chikafu, kunyangwe iwo echisikigo, senge mapai, zvinomera zvinodyiwa zvinomera, falafel, nezvimwe.

Kugaya chikafu

Kuti uvandudze metabolism yezvakakosha mafuta acids mumuviri, unofanirwa:

Chengetedza hutano hwakaringana kana uchidya zvakaguta, monounsaturated uye polyunsaturated fatty acids, uye zvakare kuderedza kudyiwa kwemafuta anogadzirwa;
gonesa chiyero che omega-6 uye omega-3 kutora. Zvidzidzo zvakawanda zvinokurudzira kunamatira kune 4: 1 ratio;
inodya zvinovaka muviri zvakakwana zvinofambidzana nemafuta acids;
kuderedza huwandu hwezvinhu zvinogona kukanganisa kupinza kwemafuta acids.

Nzira yekugadzirisa nekuvandudza kudya kunovaka muviri?

Iyo inokwana 30-35 muzana yezvokudya zvezuva nezuva inofanira kunge iri mafuta.
Mazhinji emafuta aya anofanirwa kuve monounsaturated fatty acids. Ivo vanowanikwa mumafuta akabikwa, mafuta avocado, cashews, pistachio, sesame mafuta, uye huku. Kana uchisarudza maorivhi, sarudza oiri, inotonhorera, isina kusaswa mafuta uye uichengete munzvimbo inotonhorera, ine rima (kwete mufiriji). Oiri iyi inoshandiswa pakupfekedza masaladi uye nekubika pakadzika tembiricha. Cold yakadzvanywa organic iri zvakare kuwana mukurumbira kune ayo hutano bhenefiti Asi zvakanakisa kusaipisa kuti usaputsa iyo omega-3 fatty acids.
Mafuta akaguta anogona kuverengerwa mukudya, asi zvinokurudzirwa kuti usapfuure yakadomedzerwa dosi yepamusoro ye10 muzana yemakoriori ese anodyiwa pazuva, kana magiramu makumi maviri evakadzi uye magiramu makumi matatu pazuva evarume. Mafuta akaguta anonyanya kukodzera kubikwa sezvo ari iwo akanyanya kugadzikana. Kana iwe, semuenzaniso, uchida kugocha miriwo, ipapo kokonati, mafuta emafuta mune zvishoma isarudzo ine hutano kupfuura mafuta emiriwo, mafuta omuorivhi, kana mafuta kubva kumhando dzakasiyana dzembeu. Kokonati mafuta anotendwa kuti ndiwo anonyanya kubatsira mafuta pakukangwa. Dzimwe sarudzo dzebhajeti ibhotela, mafuta emafuta, ghee, goose mafuta, kana mafuta omuorivhi, zvichienderana nekupisa kwekubika uye hutano.
Idya chikafu chine omega-6 chaiwo (linoleic acid). Kwayakanakisa sosi ye omega-6 imbeu mbishi, kunyanya sunflowers, manhanga, chia mbeu, uye hemp mhodzi. Mafuta kubva mumbeu idzi anobatsirawo zvikuru. Zviri nani kuzvichengeta mufiriji uye usazviisa pasi pekupisa. Unogona kudya chipunu chimwe chembeu mbishi kana mafuta kubva kwavari pazuva.
Inokurudzirwa kudzikisa kudyiwa kweshuga, fructose uye doro.

Kubika mitemo yezvakakosha mafuta acids

Mafuta acids anoputsika pasi pesimba rezvinhu zvikuru zvitatu - mwenje, mweya uye kupisa. Izvi zvinofanirwa kutariswa pakugadzira uye nekuchengetedza chikafu chakapfuma muomega-3 uye omega-6. Kutsvaga uye kudzika kwakadzika kunofumura mafuta kune zvinhu zvitatu zvinoparadza kamwechete. Mafuta akafumurwa kumatembiricha akakwirira anogona kukonzera atherosclerosis, kudzivirira mweya kupinda mumasero emuviri, kudzikamisa mashandiro ezvirwere zvemuviri uye zvinogona kuwedzera njodzi yekukura.

Shandisa mushonga wepamutemo

Mukurapa kwepamutemo, zvakakosha mafuta acids anoshandiswa mukudzivirira uye kurapwa kwakaomarara kwezvirwere zvakasiyana siyana. Uye zvakare, mhedzisiro izere yezvinhu izvi ichiri kuongororwa.

Pane humwe humbowo hwekuti omega-3 fatty acids inogona kupora uye kudzivirira nekukanganisa kugadzirwa kweropa. Vanoderedza BP uye kurova kwemoyo, vanoderedza kuzvimba, uye vanovandudza mashandiro uye maplatelet basa.

Varwere vanorwara kazhinji vane huwandu hweropa hwemafuta. Kutsvagurudza kunoratidza kuti omega-3 fatty acids (kureva iyo yakareba mamorekuru ketani acids eicosapentanoic uye docosahexaenoic acids) inotorwa mumafuta ehove inogona kudzikisa mafuta aya. Izvo zvinofanirwa kucherechedzwa kuti kunyanyisa kudyiwa kwemafuta acids ane mukana wekuwedzera mashuga eropa.

Ongororo dzinoverengeka dzakaratidza kuti kudya omega-3 mavitamini kune hutano hwakanaka kune avo vane zvirwere zvekuzvimba zvakaita serheumatoid. Pakati pemhedzisiro yakatarwa kwaive kuderera kwekutambudzika kwekubatana, kufamba kushoma mangwanani, uye kuderera kwehuwandu hwemishonga yakatorwa. Parizvino, mhedzisiro ye omega-3 pane hosha yezvirwere senge uye.

Zvakakosha mafuta acids zvakakosha kune hutano hwepfungwa. Omega-3 chinhu chakakosha chikamu chemuviri wemasero etsinga, kuburikidza nawo avanotumira ruzivo. Izvo zvakacherechedzwa kuti varwere vane kushushikana vaive neakanyanya kuderera omega-3 mazinga uye yakanyanya kwazvo omega-3 kune omega-6 chiyero. Kudya hove ine mafuta 2-3 pavhiki kwe5 makore zvakanyanya kuvandudza mamiriro evarwere. Kunatsiridza mushure mekutora omega-3 pamwe chete nemishonga zvakaonekwawo mune varwere vane bipolar kusagadzikana.

Kana tichiongorora huwandu hwemafuta acids muvarwere, zvakaonekwa kuti mune yega yevarwere vakabvunzurudzwa (vanhu makumi maviri), avo vakatorawo mishonga yekurapa utachiona, chiyero che omega-20 kusvika omega-3 chakadzikiswa. Zvakaramba zvakadaro kunyangwe mushure mekufa kwemurwere. Kutora magiramu gumi emafuta ehove pazuva, zvakare, kwakava nemhedzisiro pane zviratidzo zvevarwere.

Akadzika masosi emamwe mafuta acids anogona kuoneka muvana vane hanya nekushomeka kwehutano kusagadzikana. Kudya kwakaringana kwe omega-3 uye omega-6 kwave kungobatsira vese vana vane ADHD nevakuru.

Mafuta acids ndeimwe yezvinhu zvakakosha pakurapa kwevarwere.

Zvakakosha mafuta acids panguva yekuzvitakura

EFA zvinhu zvakakosha zvekuumbwa kwemasero membere uye nekudaro zvinobatsira mukuumbwa kwezvinyama zvitsva. Yepakutanga mafuta acids haigone kugadzirwa nevanhu, saka hutano hwevanhu hunoenderana nekutora kwemafuta acids kubva kuchikafu.

Iyo fetus mudumbu inotsamira chose chose padanho remafuta acids mumuviri wake. Izvo zvinokanganisa kukura kweiyo system yemwana uye retina. Zvidzidzo zvinoratidza kuti panguva yepamuviri, mwero wemafuta acids mumuviri waamai unodonha nekukurumidza. Izvi zvinonyanya kuitika kune docosahexaenoic acid - ndiyo yakakosha masisitimu uye anoshanda asidi mukati mehurongwa hwepakati. Nenzira, iyi asidi inounganidzwa mumuviri waamai kuti ipinde muchibereko, uye pakuzvarwa kwemwana wekutanga, mwero weiyi acid muna amai wakakwirira kupfuura pakuzvarwa kwevana vanotevera. Izvi zvinoreva kuti mushure mekutanga kwepamuviri, iyo huwandu hweiyo docosahexaenoic acid muna amai haina kudzoserwa padanho rayo rapfuura. Izvo zvakacherechedzwa kuti docosahexaenoic acid ine maitiro akanaka pane dehenya vhoriyamu, huremu uye kukwirira muvacheche vasati vazvarwa.

Omega-3 uye omega-6 fatty acids akakoshawo kwazvo mukukura kwe "fetus". Kuti uzviwane muhuwandu hwakakwana, zvinokurudzirwa kuisa mukudya kwemukadzi ane pamuviri chikafu chakadai semafuta emuriwo, hove ka2 pavhiki, pamwe nemavhitamini, ayo anosanganisira akakosha emafuta acids.

Shandisa mu cosmetology

Nekuda kwekuita kwavo kunobatsira, kunyanya paganda, yakakosha mafuta acids (inozivikanwawo sevhitamini F) yakakosha zvikuru mucosmetology, ichiwedzera uye zvakanyanya kushandiswa zvikamu zvezvizoro zvakawanda zvakagadzirirwa kutarisisa chiso nemuviri zuva nezuva. Kushaikwa kwezvinhu izvi kunogona kukonzera kuoma kwakanyanya kweganda. Kana mafuta emiriwo anoshandiswa sechigadziko chekuzora, kubva kune akakosha mafuta acids anowanikwa, zvigadzirwa zvakadaro zvinodzivirira kurasikirwa kwehunyoro kubva paganda nekugadzira chidziviriro chekudzivirira pane epidermis. Pamusoro pezvo, vanopfavisa stratum corneum uye kuderedza kuzvimba kweganda, nekudaro vachibvisa marwadzo. Pamusoro peizvi, vanoita basa rakakosha mukushanda kwakanaka kwemuviri wemunhu. Mushonga unoona kubatsira kwemafuta emiriwo pane biological synthesis yezvikamu zve cell membranes, inobatanidzwa mukutakura uye oxidation yecholesterol. Kushaikwa kweakakosha emafuta acids kunogona kutungamirira kune fragility yemidziyo yeropa, kuderera kwesimba remuviri wemuviri, maitiro ekuvhara ropa uye kutungamirira kune.

Linoleic acid (inowanikwa mu sunflower, soya, safironi, chibage, sesame, uye zvakare kubva) inovandudza chipenga chipingaidzo cheganda rakaoma, inodzivirira pakurasikirwa nehunyoro uye inogadzirisa ganda metabolism. Izvo zvakacherechedzwa kuti vanhu vane kazhinji vane yakaderera mazinga einoic acid, zvichikonzera kuvharika pores, comedones uye eczema. Iko kushandiswa kweinoic acid kune ganda rine mafuta uye dambudziko rinotungamira, kuchenesa pores uye kudzikira kwehuwandu hwemapundu. Uye zvakare, iyi asidi chikamu chemukati memasero.

Mimwe yakakosha mafuta acids eganda iri gamma-linoleic acid (inowanikwa mu borage, binder uye hemp mafuta) uye alpha-linoleic acid (inowanikwa muflakisi, soya, rapeseed mafuta, walnut mafuta, gorosi utachiona uye phytoplankton). Izvo zvipenyu zvemuviri zvemasero membrane uye mitochondria mumuviri wemunhu. Uye eicosapentaenoic uye docosahexaenoic acid (ese ari muboka re omega-3 uye anowanikwa mumafuta ehove) anodzivirira kukura kwemamota, kubvisa kuzvimba mushure mekuratidzwa nezuva, kudzikisira kutsamwa uye kukurudzira maitiro ekupora.

Essential fatty acids inoita kuti ganda riwedzere kunyorova uye rakapfava kutarisa. Unsaturated fatty acids inokwanisa kupinda mumasero membranes, kugadzirisa yakakanganisika epidermal barriers uye kudzikamisa kurasikirwa kwemwando. Iwo anoshandiswa sehwaro hwemakirimu, emulsion, mukaka wekuzora nemafuta, mafuta ekuzora, magadzirirwo ebvudzi, masks ekuzora, ekudzivirira miromo, furo rekugezera, uye zvigadzirwa zvekuchengetedza zvipikiri. Zvizhinji zvechisikigo zvinhu zvine yakakwira biological chiitiko, senge mavhitamini A, D, E, provitamin A uye phospholipids, mahormone, steroid uye dhayi dzechisikigo, zvinonyungudika mumafuta acids.

Ese mabhenefiti ari pamusoro anogona kuwanikwa nekutora mavitamini, kuisa mishonga paganda, kana nehutachiona hutongi. Imwe neimwe nyaya yakatarwa inoda kubvunzana nachiremba.

Vitamin F mune zvechivanhu mushonga

Mukurapa kwevanhu, zvakakosha mafuta acids anoonekwa seakakosha kwazvo kumitezo yekufema. Ivo vanobatsira kuchengetedza kuomarara kwesero membranes, zvinopa zvakajairwa mapapu chiitiko. Zviratidzo zvekushomeka kwevhitamini F uye kusaenzana ibvudzi rinopwanya uye nzara, dandruff, zvigaro zvakasununguka. Fatty acids inoshandiswa nenzira yemafuta emiriwo nemhuka, mbeu nenzungu. Vitamini F inozadzwa zvakanyanya kubva kuchikafu. Semuenzaniso, zvinokurudzirwa kudya magiramu 50-60 kuitira kuti upe kudya kwezuva nezuva kwemafuta acids. Uye zvakare, vhitamini F inoonekwa semushonga unobatsira kuzvimba uye kupisa. Kune izvi, anonyanya kushandiswa maoiri.

Vitamin F mukutsvaga kwesainzi

Kwenguva yekutanga, chinongedzo chakawanikwa pakati pekudya huwandu hwakawanda hwenzungu mune yekutanga trimester yepamuviri uye mhedzisiro pakukwanisa kugona, kutarisisa uye ndangariro yenguva refu yemwana. Vatsvagurudzo veSpain vakafunga nezvekudyiwa kwenzungu dzakadai semadnuts, maamondi, nzungu, nzungu dzepaini nemahazelnut. Simba rakanaka rinowanikwa mukuvapo kwe folate, pamwe ne omega-3 uye omega-6 mumanzungu. Izvi zvinhu zvinowanzo kuunganidzwa mune neural tishu, kunyanya muchikamu chepamberi chehuropi, chinove chinokoshesa ndangariro nemabasa makuru ehuropi.
Sekureva kweAmerican Journal yeRipiratory uye Critical Medicine, kudya omega-3 uye omega-6 fatty acids kunogona kukanganisa maitiro ehutachiona muvana, pamwe nemhinduro yavo kune yakasviba mweya yemukati. Vana vane huwandu hwakakwira hwe omega-3s muzvikafu zvavo vakasangana nezviratidzo zveasthma zvishoma mukupindura kusvibiswa kwemweya. Zvakare, kuwedzerwa kudyiwa kwezvikafu zvakakwirira muomega-6s kwakawedzera chimiro chekiriniki chevana vanorwara.
Zvinoenderana neongororo yakaitwa nemasayendisiti kuYunivhesiti yeNebraska Medical Center (USA), omega-3 fatty acids inogona kudzivisa kukura kwemasero ekenza yemazamu. Mhedzisiro iyi inofungidzirwa kuve nekuda kweanopesana-nekuzvimba eomega-3s. Nekudaro, chikafu chine hupfumi hwegungwa chinogona kudzivirira kukura kwemamota.

Slimming Matipi

Kuchenjerera kunofanirwa kubhadharwa kuhuwandu hwe makabhohaidhiretsi anodyiwa. Nhanho inonyanya kukosha kubvisa shuga uye, kana zvichibvira, kubva kuchikafu. Zvisiri-zvinwiwa zvinotapira zvinwiwa zvakare zvakakosha kudzivirira.
Mafuta anofanira kuita mashanu kusvika matanhatu muzana yesimba rako rekudya.
Zviri nani kushandisa maoiri akasiyana saradhi yekupfeka uye yekutsvaira. Semuenzaniso, mafuta emuorivhi uye mafuta ezuva (sunflower) anonyatsokodzera masaradhi.
Idya zvidiki zvidiki zvakakangwa sezvinobvira nekuda kwekuchinja kwemakemikari kunoitika mumafuta panguva yekutsvaira.

Contraindications uye yambiro

Zviratidzo zvekushomeka kwevhitamini F

Zvimwe zvinoratidza zviratidzo zvekushomeka uye / kana kusaenzana pakati peakakosha mafuta acids kuri kuchenesa, kuoma kwemuviri uye ganda romusoro, zvipikiri zvinopwanyika, pamwe nezviratidzo zveaspma, asthma, nyota yakawandisa uye kuita weti, hutsinye kana hutsinye, kushushikana, kushushikana, uye maitiro ekuzvimba uye kusaenzana kwehomoni (kusanganisira cortisol, thyroid mahormone, uye insulin). Chiyero chemafuta acids mumuviri chakakosha kune ese maitiro ehupenyu. Kuti uone huwandu hwemafuta acids, pakati pezvimwe zvinhu, kuongororwa kweiyo erythrocyte membrane kana kuyedza kushanda kwevhitamini nemaminerari eboka B kunoitwa.

Kusanzwisisika mumafuta kune njodzi dzinotevera:

Kudya zvakawandisa zvemafuta ekufambisa zvinogona kubatsira kumatambudziko e cardio-metabolic, anova ndiwo anotungamira chirwere cheshuga uye chirwere chemoyo.
kunyanyisa kushandisa omega-6 kana ichienzaniswa na omega-3 inogona kuve nehukama nekurwara kusingaperi uye huwandu hwezvirwere zvinodzora;
Kuwedzeredza kwe omega-3 uye kushomeka kwe omega-6 kunogona zvakare kutungamira kune akati wandei ehutano matambudziko.

Kuwedzera kwe omega-3s kune njodzi:

kune vanhu vanotambura nezvirwere zvekuvhara ropa kana kushandisa anticoagulants;
zvinogona kukonzera njodzi yemanyoka, kuputika;
kuwedzera huwandu hweshuga yeropa.

Kuwedzera kwe omega-6s kune njodzi:

kune vanhu vane pfari;
yemimba;
nekuda kwekuderera kwekuvhiringidza maitiro.

Kubatana nezvimwe zvinhu

Zvinotendwa kuti kudiwa kwevhitamini E kunowedzera pamwe nekuwedzera kwekutora kwakakosha mafuta acids.

Nhoroondo yekuwanikwa

Mukupera kwema1920, masayendisiti akatanga kufarira kukosha kwemafuta. Izvi zvisati zvaitika, mafuta ezvekudya aizivikanwa nekupa simba uye ane mavitamini A uye D. Zvinyorwa zvesainzi zvakaburitswa zvichitsanangura kushomeka kwaimboitika kare kwakakonzerwa nekubviswa kwemarudzi ese emafuta kubva mukudya, uye kuvapo kwevhitamini itsva, F Mushure mekuyedza zvakare, vesaenzi vakaona kuti kushomeka kunogona kurapwa nekutora yakachena "linoelic acid", uye muna 1930 izwi rekuti "zvakakosha mafuta acids" rakatanga kushandiswa.

Mashoko Anofadza

Kwakanakisa sosi yemafuta acids haisi multivitamini, asi hove mafuta. Semutemo, mafuta haana kuverengerwa muma multivitamini. Mukuwedzera, mafuta ehove anonyanya kutorwa nechikafu chinewo mafuta.
Iko kune fungidziro yekuti kudya omega-3s kunogona kudzikisa cholesterol mwero. Muchokwadi, kushandisa omega-3 mavitamini kunodzikisa triglyceride mazinga, ayo akave akabatanidzwa kune chirwere chemoyo njodzi. Nekudaro, kutsiva mafuta "akaipa" akaguta ne "hutano" mafuta epolyunsaturated kunodzikisa cholesterol mwero.

Isu takaunganidza akakosha mapoinzi nezve vhitamini F mumufananidzo uyu uye isu tinotenda kana iwe ukagovana pikicha pasocial network kana blog, ine chinongedzo kune ino peji.

Zvinyorwa zvemashoko

Lawrence, Glen D. Mafuta eUpenyu: Zvakakosha Mafuta Acids mune Hutano uye Zvirwere. Rutgers University Press, 2010.
Nicolle, Lorraine, et al. Iyo Inoshanda Nutrition Cookbook: Kutaura kune Biochemical Imbalances Kuburikidza neKudya. Kuimba Dhiragoni, 2013.
Kiple, Kenneth F, uye Orneals, Kriemhild Conee. Zvakakosha Mafuta Acids. Iyo Cambridge Yenyika Nhoroondo Yekudya. Cambridge UP, 2012. 876-82. Iyo Cambridge Yenyika Nhoroondo Yekudya. DOI: 10.1017 / CHOL9780521402149.100
Zvakakosha Mafuta Acids. Nutri-Chokwadi,
Yakareba-cheni mafuta acids (LC-PUFAs: ARA, DHA uye EPA) nekukasira. Yakanyorwa naDr Peter Engel muna 2010 uye yakadzokororwa na D. Raederstoff musi wa 15.05.17.,
Haag, Marianne. Zvakakosha Mafuta acids uye uropi. Iyo Canadian Zvinyorwa zvePsychiatry, 48 (3), 195-203. DOI: 10.1177 / 07067437030480038
Mafuta Anoporesa uye Mafuta Anouraya. Udo Erasmus. Mabhuku Alive, Summertown, Tennessee, 1993.
Hornstra G, Al MD, van Houwelingen AC, Foreman-van Drongelen MM. Yakakosha Mafuta acids mukuzvitakura uye kutanga kwevanhu kukura. European Journal yeObstetrics uye Gynecology uye Kubereka Biology, 61 (1995), mapeji 57-62
Greenberg JA, Bell SJ, Ausdal WV. Omega-3 Fatty Acid yekuwedzera panguva yekuzvitakura. Kuongorora mu obstetrics & gynecology vol 1.4 (2008): 162-9
Aleksndra ZIELINSKA, Izabela NOWAK. Fatty Acids mumafuta emuriwo uye kukosha kwavo mu cosmetic indasitiri. CHEMIC 2014, 68, 2, 103-110.
Huang TH, Wang PW, Yang SC, Chou WL, Fang JY. Zvizoro uye Kurapa Kunyorera kweOiri Mafuta Mafuta emafuta paGanda. Zvinodhaka zveMarine, 16 (8), 256. DOI: 10.3390 / md16080256
Irina Chudaeva, Valentin Dubin. Ngatidzosei hutano hwakarasika. Naturopathy. Mapoka, nzira uye kuraira kwechivanhu mishonga. Chikamu Nutsu nembeu.
Gignac 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. Maternal nati kudya mukuzvitakura uye mwana neuropsychological kukura kusvika pamakore masere ekuberekwa: Chizvarwa-chakavakirwa cohort kudzidza kuSpain. European Zvinyorwa zveEpidemiology (EJEP). Chivabvu 8. DOI: 2019 / s10.1007-10654-019-00521
Emily P Brigham, Han Woo, Meredith McCormack, Jessica Rice, Kirsten Koehler, Tristan Vulcain, Tianshi Wu, Abigail Koch, Sangita Sharma, Fariba Kolahdooz, Sonali Bose; Corrine Hanson, Karina Romero; Gregory Diette, naNadia N Hansel. Omega-3 uye Omega-6 Kudya kunogadzirisa Kushushikana kweAsthma uye Kupindura Kunze Kwemhepo Kusvibisa muVana. American Zvinyorwa zveKufema uye Kwakakomba Kuchengeta Mushonga, 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. Yakareba-cheni omega-3 polyunsaturated fatty acids inoderedza mammary bundu kukura, multorganist metastasis uye kuwedzera kupona. Clinical & Ongororo Metastasis, 2018; DOI: 10.1007 / s10585-018-9941-7
5 Zvishoma Zvinyatso kuzivikanwa nezveFatty Acids - uye nei uchiida iwo kuhuropi hwako,
Debunking Myths ine Chokwadi nezve Omega-3 Fatty Acids,

Kudhindazve zvinhu

Kushandiswa kwechinhu chero chipi zvacho pasina mvumo yedu yakanyorwa kare kunorambidzwa

Mitemo yekuchengetedza

Iwo manejimendi haakonzere chero kuyedza kushandisa chero nzira yekubikisa, kuraira kana chikafu, uye zvakare haivimbise kuti iyo yakatarwa ruzivo ichakubatsira kana kukukuvadza iwe pachako. Iva akangwara uye gara uchitsvaga chiremba akakodzera!

Vhitamini F