Menene Vitamin F? Amfani, Fa'idodi, da Lissafin Abinci

Wadatacce

• Ayyuka masu mahimmanci a jikin ku
• Amfanin lafiya
• Amfanin lafiya na alpha-linolenic acid
• Amfanin lafiya na linoleic acid
• Nagari allurai
• Abincin da ke cike da bitamin F
• Layin kasa

Vitamin F ba bitamin bane a ma'anar gargajiyar kalmar.

Maimakon haka, bitamin F kalma ce ta mai biyu - alpha-linolenic acid (ALA) da linoleic acid (LA). Suna da mahimmanci don ayyukan jiki na yau da kullun, gami da ɓangarorin kwakwalwa da lafiyar zuciya ().

ALA memba ne na dangin omega-3 mai kiba, yayin da LA ke cikin gidan omega-6. Abubuwan da aka samo su duka sun hada da mai na kayan lambu, kwayoyi, da iri ().

An gano su ne a cikin shekarun 1920 lokacin da masana kimiyya suka gano cewa abincin da ba shi da kitse yana da illa ga beraye. Da farko dai, masana kimiyya sun yi zargin berayen sun gaza a cikin wani sabon bitamin da suka kira bitamin F - daga baya aka gano cewa ALA ne da LA ().

Wannan labarin yana tattauna bitamin F, gami da yadda yake aiki, fa'idodin lafiyar sa, da kuma waɗanne abinci ke ƙunshe da adadi mafi yawa.

Ayyuka masu mahimmanci a jikin ku

Nau'o'in mai guda biyu waɗanda suka ƙunshi bitamin F - ALA da LA - an ƙididdige su a matsayin muhimman ƙwayoyin mai, ma'ana suna da muhimmanci ga lafiya. Tunda jikinku ba zai iya yin waɗannan ƙwayoyin ba, dole ne ku samo su daga abincinku ().

ALA da LA suna taka muhimmiyar rawa a cikin jiki (,):

• Yi aiki azaman tushen calorie. Kamar mai, ALA da LA suna ba da adadin kuzari 9 a kowace gram.
• Samar da tsarin kwayar halitta. ALA, LA, da sauran kitse suna ba da tsari da sassauci ga dukkan ƙwayoyin jikinku a matsayin babban ɓangaren layin su na waje.
• Ci gaban agaji da ci gaba. ALA na taka muhimmiyar rawa a cikin ci gaban al'ada, hangen nesa, da ci gaban kwakwalwa.
• An canza zuwa wasu kitsen. Jikinku ya canza ALA da LA cikin wasu kitse da ake buƙata don lafiya.
• Taimaka wajan sanya alamun mahadi Ana amfani da ALA da LA don yin mahaɗan sigina waɗanda ke taimakawa wajen daidaita hawan jini, daskarewar jini, amsar garkuwar jiki, da sauran manyan ayyukan jiki.

Rashin bitamin F yana da wuya. Koyaya, rashin ALA da LA na iya haifar da alamomi iri daban-daban, kamar su bushewar fata, zubewar gashi, jinkirin warkar da rauni, ƙarancin ci gaban yara, ciwon fata da tabo, da kuma matsalar kwakwalwa da hangen nesa (,).

Vitamin F yana ba da adadin kuzari, yana ba da tsari ga sel, yana tallafawa ci gaba da ci gaba, kuma yana cikin manyan ayyukan jiki kamar tsarin hawan jini da amsawar garkuwar jiki.

Amfanin lafiya

Dangane da bincike, ƙwayoyin da ke yin bitamin F-ALA da LA - na iya ba da fa'idodi na musamman da yawa na kiwon lafiya.

Amfanin lafiya na alpha-linolenic acid

ALA ita ce kitse ta farko a cikin gidan omega-3, ƙungiyar maƙaryata da ake tsammanin suna da fa'idodi da yawa ga lafiya. A cikin jiki, an canza ALA zuwa wasu amfanonin mai na omega-3, ciki har da eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA) ().

Tare, ALA, EPA, da DHA suna ba da wadatar fa'idodi ga lafiyar jiki:

• Rage kumburi. Increasedara yawan cin mai na omega-3 kamar ALA yana da alaƙa da raguwar kumburi a gidajen abinci, sashen narkar da abinci, huhu, da kwakwalwa (,).
• Inganta lafiyar zuciya. Kodayake abubuwan da aka gano a hade suke, kara ALA a cikin abincinku na iya taimakawa rage barazanar cutar zuciya. A cikin binciken daya, kowane haɓakar gram 1 a cikin ALA da aka cinye kowace rana yana da alaƙa da 10% rage haɗarin cututtukan zuciya ().
• Ci gaban agaji da ci gaba. Mata masu ciki suna buƙatar gram 1.4 na ALA kowace rana don tallafawa ci gaban tayi da ci gabanta ().
• Tallafa lafiyar kwakwalwa. Ana buƙatar ƙarin bincike, amma wasu shaidu sun nuna cewa yawan cin mai na omega-3 na yau da kullun na iya taimakawa inganta alamun alamun damuwa da damuwa (,).

Amfanin lafiya na linoleic acid

Linoleic acid (LA) shine babban kitse a cikin dangin omega-6. Kamar ALA, LA ta canza zuwa sauran kitse a jikin ku.

Yana ba da fa'idodi masu yawa ga lafiyar jiki yayin cinyewa cikin matsakaici, musamman idan aka yi amfani da shi maimakon ƙananan ƙwayoyin cuta masu ƙoshin lafiya ():

• Zai iya rage haɗarin kamuwa da cututtukan zuciya. A cikin binciken da aka yi a cikin manya 300,000, cinye LA a madadin kitsen mai yana da alaƙa da kasada 21% na mutuwar da ke da alaƙa da cututtukan zuciya ().
• Zai iya rage haɗarin kamuwa da ciwon sukari na 2 Studyaya daga cikin binciken da aka yi a cikin mutane sama da 200,000 sun gano cewa LA na da alaƙa da raguwar haɗarin kamuwa da ciwon sukari na nau’in 2 na 2 lokacin da aka cinye shi a madadin mai ().
• Zai iya inganta sarrafa sukarin jini. Yawancin karatu suna ba da shawarar LA na iya taimakawa sarrafa sukarin jini yayin cinyewa a madadin ƙoshin mai ().

Abincin da ke dauke da ALA na iya taimakawa rage kumburi, inganta zuciya da lafiyar hankali, da tallafawa haɓaka da ci gaba. Bugu da ƙari kuma, LA na iya taimaka wajan kula da sukarin jini kuma yana da alaƙa da rage haɗarin cututtukan zuciya da kuma buga ciwon sukari na 2.

Nagari allurai

Don inganta fa'idodin bitamin F, kiyaye ƙimar lafiya ta LA zuwa ALA a cikin abincinku na iya zama mabuɗi.

Wannan ya faru ne saboda sakonnin adawa da wadannan kitse ke aikawa a jiki. Duk da yake LA da sauran ƙwayoyin omega-6 suna haifar da kumburi, ALA da sauran ƙwayoyin omega-3 suna aiki don hana shi ().

Wasu masana sun kiyasta cewa yawan omega-6 da omega-3 a cikin abincin yamma na iya kai wa 20: 1. Dangane da karatu, wannan na iya taimakawa ga kumburi da haɗarin kamuwa da cututtukan zuciya ().

Kodayake har yanzu ba a tantance daidaitaccen rabo ba, mashahurin shawarwarin shine a kiyaye rabon a ko a ƙasa 4: 1 ().

Koyaya, maimakon yin biyayya da rabo, yana iya zama mafi sauƙi don bin shawarwari daga Cibiyar Magunguna (IOM). Wadannan suna ba da shawarar manya su cinye gram 1.1-1.6 na ALA da gram 11-16 na LA kowace rana ().

Wasu masana sun ba da shawarar cewa manya suna cinye rabo na 4: 1 na LA zuwa ALA, ko kuma gram 11-16 na LA da kuma gram 1.1-1.6 na ALA, a kowace rana don girbar fa'ida mafi yawa daga ƙwayoyin bitamin F.

Abincin da ke cike da bitamin F

Abincin Vitamin F bashi da mahimmanci idan kun cinye nau'ikan abinci masu yawa waɗanda ke ɗauke da ALA da LA.

Kodayake yawancin hanyoyin abinci yawanci suna ɗauke da duka biyun, da yawa suna ɗaukar mafi girman nauyin mai ɗaya fiye da ɗayan.

Anan akwai adadin LA a cikin wasu hanyoyin abinci na gama gari:

• waken soya 7 gram na LA a kowane tablespoon (15 ml) ()
• man zaitun: 10 grams na LA a kowane tablespoon (15 ml) ()
• masara man: 7 gram na LA a kowane tablespoon (15 ml) ()
• sunflower tsaba: 11 gram na LA kowace oza (gram 28) ()
• pecans: 6 grams na LA a kowace oza (gram 28) ()
• almond: 3.5 grams na LA a kowane oza (gram 28) ()

Yawancin abinci da yawa a LA ma sun ƙunshi ALA, kodayake a cikin ƙananan kuɗi. Koyaya, musamman ana iya samun yawan girman ALA a cikin:

• flaxseed mai: 7 gram na ALA a kowane tablespoon (15 ml) ()
• tsaba flax: 6.5 grams na ALA a kowane oza (gram 28) ()
• chia tsaba 5 grams na ALA a kowace oza (gram 28) ()
• tsaba hemp 3 grams na ALA a kowace oza (gram 28) ()
• goro: 2.5 grams na ALA a kowace oza (gram 28) ()

Kayan dabbobi, kamar kifi, ƙwai, da nama mai ciyawa da kayayyakin kiwo, suna ba da wasu ALA da LA amma sun fi yawa a wasu nau'ikan omega-6 da omega-3 fats ().

Dukansu ALA da LA ana samun su a cikin mayukan tsire-tsire, kwayoyi, da tsaba. Hakanan ana samun su a cikin wasu kayan dabbobin, kodayake a cikin ƙananan.

Layin kasa

Vitamin F ya ƙunshi ƙwayoyi biyu masu muhimmanci omega-3 da omega-6 - ALA da LA.

Wadannan kitse guda biyu suna taka muhimmiyar rawa a cikin ayyukan jiki na yau da kullun, gami da aikin garkuwar jiki, daidaita tsarin hawan jini, dunkulewar jini, ci gaba, da ci gaba.

Kula da rabo na 4: 1 na LA zuwa ALA a cikin abincinku galibi ana ba da shawarar don taimakawa inganta fa'idodin bitamin F, wanda ya haɗa da inganta kula da sukarin jini da rage kumburi da haɗarin cututtukan zuciya.

Amfani da abinci mai ɗimbin yawa a cikin ALA, kamar su flax flasse, oil flaxseed, da chia tsaba, hanya ce ɗaya don taimakawa sauya daidaituwa game da kyakkyawan sakamakon kiwon lafiya.