Vitamin F

Abubuwa masu amfani na bitamin F da tasirinsa a jiki

Amfanin kiwon lafiya

Cin isasshen ƙwayoyin mai a cikin omega-3 da omega-6 suna da matukar mahimmanci yayin da suke taka muhimmiyar rawa a cikin:

• ci gaba da kiyaye aikin kwakwalwa na yau da kullun;
• kiyaye hangen nesa;
• rigakafi da martani mai kumburi;
• samar da kwayoyi masu kama da hormone.

Bugu da kari, omega-3s na taimakawa wajen kiyaye hawan jini na al'ada, matakan triglyceride, da lafiyar zuciya.

Abubuwa masu mahimmanci na kitse don cuta

• ga jarirai wanda bai kai ba: omega-3 abu ne mai mahimmanci a cikin samuwar kwakwalwa, ƙwayoyin jijiyoyi, gami da kwayar ido. Hakanan yana da mahimmanci ga hanyoyin gani da na jijiyoyi.
• yayin ciki da shayarwa: ɗan tayin da ke cikin mahaifar da jaririn da aka haifa suna karɓar omega-3 ne kawai daga jikin mahaifiya, saboda haka amfani da ƙwayoyin mai mai ƙima dole ne ya cika buƙatun uwa da ɗa.
• da cututtukan zuciya: Bincike ya nuna cewa shan omega-3 mai yawa na iya taimakawa wajen rage barazanar kamuwa da cututtukan zuciya da hawan jini. Bincike kan wadanda suka tsira daga bugun zuciya ya nuna cewa shan omega-3 a kowace rana na iya rage barazanar kamuwa da ciwon zuciya.
• da ciwon daji: daidaitaccen daidaito tsakanin omega-3 da omega-6 acid na taka muhimmiyar rawa wajen hana ci gaba da girma na ciwace-ciwacen ƙwayoyi, musamman ma nono, prostate da dubura. Ana iya amfani da kitse mai mai a cikin waɗannan lokuta ko dai shi kaɗai ko kuma a haɗe da sauran bitamin - C, E, beta-carotene da coenzyme Q10.
• da cututtukan da suka shafi shekaru: Nazarin ya nuna cewa mutanen da suke da lafiyayyen ma'aunin omega-3 da omega-6 a cikin abincinsu kuma suna cin kifi akai-akai suna da raguwar haɗarin cututtukan gani da suka shafi shekaru.
• a kan cutar Alzheimer: rashin isasshen shan omega-3 acid na iya zama haɗarin haɗari ga ci gaban wasu nau'ikan cututtukan mantuwa.

Haɗin kai tare da wasu abubuwa da haɗuwa masu amfani na samfurori

Masana ilimin abinci mai gina jiki sun ba da shawarar cin abinci mai wadataccen cofactors wanda ke inganta shayarwar mai mai ƙanshi. Suna taimakawa wajen ci gaba da sarrafa sinadarin acid bayan sun shiga jiki. Maballin cofactors sune:

• magnesium: an dafa tushe sosai, kuma an murza ɓangaren litattafan almara.
• tutiya: jingina ,,,, kaji, hanta naman sa.
• B bitamin: tsaba, tsiren ruwan teku, hatsi.
• ƙwai tushe ne mai kyau.
• Vitamin C: ganye, broccoli, barkono mai kararrawa, sabbin 'ya'yan itatuwa, musamman' ya'yan citrus.

Polyunsaturated fatty acid suna ƙarƙashin hadawan abu. Saboda haka, an shawarce su da su yi amfani da su da yawa don adana mawuyacin alaƙa a cikin tsarin sunadarai. Fruitsa fruitsan itace masu righta vegetablesan itace da kayan lambu, alal misali, kyakkyawan tushe ne na antioxidants. Antioxidants da ke hana haɓakar fatid acid sune alpha lipoic acid (an samo shi a cikin naman sa, kayan lambu masu duhu masu duhu) bitamin E (daga cikakkun hatsi, iri da) da coenzyme Q10 (yawanci ana samar da shi a cikin hanta, amma a wasu lokuta dole ne a sha a likitance). An ba da shawarar da a guji cin kitsen mai mai ƙamshi - wannan yana faruwa idan ana amfani da mai iri don soya, fallasa zuwa haske ko zafi. Ana samun wadataccen poly-da monounsaturated acid a cikin abinci mai shirye-shiryen ci, har ma da kwayoyin, kamar su pies, kayan lambu masu saukin ganyayyaki, falafel, da sauransu.

Narkewar abinci

Don inganta haɓakar ƙwayoyin ƙwayoyin cuta a cikin jiki, ya kamata:

• Kula da lafiya yayin amfani da sinadarai masu kitsen mai, wadatacce da polyunsaturated, sannan kuma rage cin kiton da aka sarrafa;
• inganta rabo daga omega-6 da omega-3. Yawancin karatu suna ba da shawarar manne wa rabon 4: 1;
• cinye isasshen abubuwan gina jiki waɗanda ke hulɗa tare da mai ƙanshi;
• rage yawan abubuwan da zasu iya tsoma baki tare da shayarwar mai mai.

Yadda za a gyara da inganta abinci mai gina jiki?

• Matsakaicin adadin 30-35 na abincin yau da kullun ya zama mai.
• Yawancin waɗannan ƙwayoyin ya kamata su zama sunadarai masu ƙarancin mai. Ana samun su a cikin man da aka yi wa fyaden, man avocado, cashews, pistachio, man sesame, da kaji. Lokacin zabar man zaitun, zabi kwayoyin, matse-sanyi, man da ba a tace ba sannan adana shi a wuri mai sanyi, mai duhu (ba cikin firinji ba). Ana amfani da wannan man don sanya salads da dafa abinci a yanayin ƙarancin zafi. Hakanan sanyi mai laushi yana samun shahararr don fa'idodin lafiyarsa. Amma yana da kyau kada a dumama shi don kauce wa farfadowar kayan mai mai omega-3.
• Za a iya haɗa kitse mai ƙima a cikin abincin, amma yana da kyau kada a wuce matsakaicin adadin shawarar kashi 10 na duk adadin kuzari da ake cinyewa kowace rana, ko gram 20 na mata da gram 30 a rana ga maza. Kwayoyin da aka ƙoshi sun fi dacewa da dafa abinci saboda sun fi karko. Idan kuna, alal misali, kuna son gasa kayan lambu, to kwakwa, man alade a cikin adadi kaɗan zaɓi ne mafi koshin lafiya fiye da kayan lambu, man zaitun, ko mai daga iri iri. Ana ganin man kwakwa shi ne mafi amfani ga man soya. Ƙarin zaɓuɓɓukan kasafin kuɗi shine man shanu, man alade, ghee, kitse na Goose, ko man zaitun, gwargwadon zafin dafa abinci da lafiya.
• Ku ci abincin da ke dauke da kayan omega-6 na halitta (linoleic acid). Mafi kyawun tushen omega-6 shine ɗanyun iri, musamman sunflowers, pumpkins, chia seed, da hemp. Man shafawa daga waɗannan tsaba suma suna da amfani sosai. Zai fi kyau a adana su a cikin firiji kuma ba batun batun zafi. Zaka iya shan cokali daya na danyen tsaba ko mai daga su a rana.
• Ana bada shawara don rage yawan amfani da sukari, fructose da giya.

Dokokin dafa abinci don muhimman acid mai ƙanshi

Fatty acid sun lalace ƙarƙashin tasirin manyan abubuwa guda uku - haske, iska da zafi. Wannan ya kamata a yi la’akari da shi yayin shiryawa da adana abinci mai wadataccen omega-3 da omega-6. Soya da kuma soya mai zurfi suna nuna kitse ga abubuwa uku masu halakarwa lokaci guda. Fats da aka fallasa zuwa yanayin zafin jiki na iya haifar da atherosclerosis, hana iska shiga cikin sel na jiki, rage aikin tsarin garkuwar jiki da yiwuwar ƙara haɗarin haɓaka.

Yi amfani da shi a cikin aikin hukuma

A cikin likitanci na hukuma, ana amfani da muhimman ƙwayoyin mai don rigakafin da rikitarwa na cututtuka daban-daban. Bugu da kari, ana binciken cikakken sakamakon wadannan abubuwan.

Akwai wasu shaidun cewa omega-3 fatty acids na iya warkarwa da hanawa ta hanyar tsangwama tare da samuwar daskarewar jini. Suna rage karfin jini da bugun zuciya, rage kumburi, da inganta aikin jijiyoyin jini da na platelet.

Marasa lafiya waɗanda ba su da lafiya galibi suna da matakan ƙiba mai yawa na jini. Bincike ya nuna cewa acid mai mai omega-3 (wato dogayen sarkar kwayoyin eicosapentanoic da docosahexaenoic acid) wanda aka samo daga man kifi na iya rage wannan kitse. Ya kamata a lura cewa yawan amfani da mai mai yana da damar ƙara yawan sukarin jini.

Gwaje-gwajen da yawa sun nuna cewa shan bitamin na omega-3 na da tasiri mai kyau a kan lafiyar waɗanda ke da cututtukan kumburi irin su rheumatoid. Daga cikin illolin da aka lura akwai raunin haɗin gwiwa, takaitaccen motsi da safe, da rage adadin shan magani. A halin yanzu, tasirin omega-3 akan yanayin cututtuka kamar da.

Mahimmancin ƙwayoyin mai suna da mahimmanci don lafiyar hankali. Omega-3 wani muhimmin abu ne na membrane na ƙwayoyin jijiyoyi, ta inda suke watsa bayanai. An lura cewa marasa lafiya da rashin ciki suna da ƙananan matakan omega-3 da ƙananan omega-3 zuwa omega-6. Cin kifin mai mai sau 2-3 a sati tsawon shekaru 5 ya inganta yanayin majinyatan sosai. Ingantawa bayan shan omega-3 a hade tare da magunguna an kuma lura da shi a cikin marasa lafiya da ke fama da cutar bipolar.

Lokacin da ake kimanta matakin kitsen mai a cikin majiyyata, an lura cewa a cikin kowane marasa lafiya da aka yi hira da su (mutane 20), wadanda kuma suka sha maganin ƙwaƙwalwar, an rage rabon omega-3 zuwa omega-6. Ya kasance har bayan mutuwar mai haƙuri. Gramsaukar gram 10 na man kifi kowace rana, bi da bi, yana da tasiri mai kyau akan alamun marasa lafiyar.

Levelsananan matakan wasu ƙwayoyin mai za a iya gani a cikin yara tare da raunin ƙarancin kulawa da hankali. Amintaccen amfani da omega-3 da omega-6 ya kasance mai amfani ga yara duka tare da ADHD da manya.

Fatty acid suna daya daga cikin mahimman abubuwa wajan kula da marassa lafiya.

Abubuwa masu mahimmanci mai mahimmanci yayin ciki

EFAs abubuwa ne masu mahimmanci na membranes don haka suna ba da gudummawa ga samuwar sabbin kayan kyallen takarda. Ba za a iya ƙirƙirar ƙwayoyin mai na farko na ɗan adam ba, saboda haka lafiyar ɗan adam ta dogara da cin ƙwayoyin mai daga abinci.

Tayin da ke cikin mahaifar ya dogara ne da ƙimar kitsen mai a jikinta. Suna shafar ci gaban tsarin jijiyoyin yaro da kwayar ido. Nazarin ya nuna cewa a lokacin daukar ciki, matakin kitsen mai a jikin uwa ya ragu sosai. Wannan gaskiya ne game da docosahexaenoic acid - shine babban tsari da aiki a cikin tsarin juyayi na tsakiya. Af, wannan acid ɗin yana tattare a jikin uwa don shiga tayin, kuma a lokacin haihuwar firstar farko, matakin wannan acid ɗin a cikin uwa ya fi na lokacin haihuwar yara masu zuwa. Wannan yana nufin cewa bayan ciki na farko, ba a mayar da adadin docosahexaenoic acid a cikin uwa kamar yadda yake a da ba. An lura cewa docosahexaenoic acid yana da tasiri mai tasiri akan girman kwanyar, nauyi da tsayi a cikin jariran da basu isa haihuwa ba.

Omega-3 da omega-6 fatty acid suma suna da matukar mahimmanci ga ci gaban tayi. Don samun su cikin wadatattun abubuwa, ana ba da shawara a saka a cikin abincin mace mai ciki irin su abinci kamar mai, kayan lambu, kifi sau 2 a mako, da kuma bitamin, waɗanda suka haɗa da muhimman ƙwayoyin mai.

Yi amfani da kayan kwalliya

Saboda tasirin su mai amfani, musamman akan fata, mahimman fatty acid (wanda aka fi sani da bitamin F) suna da matukar mahimmanci a cikin kayan shafawa, suna ƙara yawan amfani da sassan kayan kwaskwarima da yawa da aka yi nufi don fuska da jiki kullum. Rashin waɗannan abubuwa na iya haifar da bushewar fata da yawa. Idan ana amfani da man kayan lambu a matsayin tushe na kwaskwarima, daga abin da aka samo asali mai mahimmanci mai mahimmanci, irin waɗannan samfurori suna hana asarar danshi daga fata ta hanyar samar da kariya mai kariya a kan epidermis. Bugu da ƙari, suna sassauta ƙwayar ƙwayar cuta kuma suna rage kumburin fata, don haka suna kawar da ciwo. Ban da wannan, suna taka muhimmiyar rawa wajen gudanar da aikin da ya dace na jikin dan Adam. Medicine gane da amfani sakamako na kayan lambu mai a kan nazarin halittu kira na sassa na cell membranes, suna da hannu a cikin kai da hadawan abu da iskar shaka na cholesterol. Rashin mahimman acid fatty acid zai iya haifar da raunin jini na jini, lalacewar tsarin garkuwar jiki, tsarin zubar da jini da kuma haifar da shi.

Linoleic acid (wanda aka samo a cikin sunflower, waken soya, saffron, masara, sesame, da kuma daga) yana inganta shingen lipid na busassun fata, yana kariya daga asarar danshi kuma yana daidaita metabolism na fata. An lura cewa mutane da ke yawanci suna da ƙananan matakan linoic acid, wanda ke haifar da toshewar pores, comedones da eczema. Yin amfani da acid linoic don mai da matsalar fata yana haifar da, tsabtace pores da raguwar yawan rashes. Bugu da kari, wannan acid din wani bangare ne na membranes din salula.

Sauran muhimmin acid mai ga fata shine gamma-linoleic acid (wanda aka samo a cikin borage, mai ɗaure da mai mai hemp) da alpha-linoleic acid (wanda aka samu a flaxseed, waken soya, mai rapeseed, man gyada, ƙwayar alkama da phytoplankton) Sune sassan jikin dan adam da kwayoyin halitta da mitochondria a jikin mutum. Kuma eicosapentaenoic da docosahexaenoic acid (duka biyun suna cikin rukunin omega-3 kuma ana samunsu a cikin man kifi) suna hana ci gaban ciwace ciwace ciwace ciwace ciwone, saukaka kumburi bayan fitowar rana, rage haushi da kuma motsa hanyoyin dawowa.

Muhimman abubuwan fatty acid suna sa fata ta zama mai ruwa da sulbi. Unsaturated fatty acids iya mamaye membranes cell, gyara lalace epidermal shãmaki da kuma iyakance danshi asarar. Ana amfani da su azaman tushe don kayan shafawa, emulsions, madarar kayan kwalliya da kayan kwalliya, kayan shafawa, kayan gyaran gashi, kayan kwalliyar kwalliya, balm mai kariya, kumfa na wanka, da samfuran kula da ƙusa. Yawancin abubuwa na halitta tare da babban aikin nazarin halittu, irin su bitamin A, D, E, provitamin A da phospholipids, hormones, steroids da dyes na halitta, sun narke a cikin m acid.

Dukkanin fa'idodin da ke sama ana iya samun su ta hanyar shan bitamin, amfani da magunguna ga fata, ko kuma ta hanyar maganin cikin jini. Kowane takamaiman lamari yana buƙatar tuntuɓi tare da ƙwararren likita.

Vitamin F a cikin maganin gargajiya

A cikin maganin gargajiya, ana ɗauke da acid mai mahimmin mahimmanci ga gabobin numfashi. Suna taimakawa wajen kiyaye haɓakar ƙwayoyin ƙwayoyin salula, suna ba da gudummawa ga aikin huhu na yau da kullun. Kwayar cututtukan rashin bitamin F da rashin daidaituwa sune gashi mai laushi da kusoshi, dandruff, maras shinge. Ana amfani da kitse mai mai a yanayin kayan lambu da mai, dabba da goro. Vitamin F ana cike shi da farko daga abinci. Misali, ana ba da shawarar cin gram 50-60 domin samar da mai mai mai a kowace rana. Bugu da ƙari, ana ɗaukar bitamin F magani mai amfani don kumburi da ƙonewa. Don wannan, da farko ana amfani da mai.

Vitamin F a binciken kimiyya

• A karo na farko, an samo hanyar haɗi tsakanin cin ƙwayoyi masu yawa a farkon farkon ciki na ciki da kuma tasirin tasirin ilimin hankali, kulawa da ƙwaƙwalwar ajiyar ɗan lokaci. Masu binciken na kasar Sifen sun yi la’akari da yadda ake cin goro kamar su goro, almond, gyada, gyada da kuma gyada. Abubuwan da ke haifar da kwazo suna da nasaba da kasancewar fure, da omega-3 da omega-6 a cikin kwayoyi. Wadannan abubuwa suna taruwa ne a cikin kwayoyin jijiyoyin jiki, musamman a bangaren gaban kwakwalwa, wanda ke da alhakin tunowa da ayyukan zartarwa na kwakwalwa.
• Dangane da Jaridar Amurka ta Magunguna da Ingantaccen Magunguna, cin omega-3 da omega-6 fatty acid na iya samun akasi a kan tsananin asma ga yara, da kuma martaninsu ga gurɓatar iska na cikin gida. Yaran da ke da matakan omega-3s a cikin abincin su ba su da alamun alamun asma kaɗan dangane da gurɓatar iska. Akasin haka, yawan cin abinci mai yawa a cikin omega-6s ya ƙara ɓata hoton asibiti na yara marasa lafiya.
• Dangane da binciken da masana kimiyya suka yi a Cibiyar Kiwon Lafiya ta Jami'ar Nebraska (Amurka), omega-3 fatty acids na iya iya hana ci gaban ƙwayoyin kansar nono. Ana tsammanin wannan tasirin saboda tasirin anti-inflammatory na omega-3s. Don haka, cin abinci mai wadataccen abincin teku na iya hana ci gaban ciwace-ciwacen daji.

Tukwici

• Ya kamata a ba da hankali ga yawan adadin abincin da ke cikin jiki. Abu mafi mahimmanci shine kawar da sukari kuma, idan zai yiwu, daga abincin. Abin sha mai ɗanɗano mai giya shima ya cancanci guje masa.
• Ya kamata kitse ya kai kashi 5 zuwa 6 na yawan kuzarin ku.
• Zai fi kyau a yi amfani da mayuka daban don salatin salad da soyawa. Misali, man zaitun da man sunflower sun fi dacewa da salati.
• Ku ci ƙananan soyayyen abinci yadda zai yiwu saboda halayen sunadarai da ke faruwa a cikin mai yayin soyawa.

Contraindications da taka tsantsan

Alamomin karancin bitamin F

Wasu alamun alamun rashi da / ko rashin daidaituwa tsakanin muhimmin mai mai ƙaiƙayi sune ƙaiƙayi, bushewar jiki da fatar kan mutum, ƙusoshin ƙusa, da kuma alamun rashin alama kamar asma, ƙishirwa mai yawa da fitsari, tashin hankali ko mugunta, mummunan yanayi, damuwa, da kuma halin kumburi da rashin daidaituwa na hormonal (gami da cortisol, hormones na thyroid, da insulin). Daidaitawar kitse mai a jiki yana da mahimmanci ga kowane tsarin ilimin lissafi. Don ƙayyade matakin ƙwayoyin mai, a tsakanin waɗansu abubuwa, ana yin bincike game da membrane erythrocyte ko gwajin aiki na bitamin da ma'adanai na rukunin B.

Rashin daidaituwa a cikin mai yana ɗauke da haɗarin masu zuwa:

• Shan kitsen mai mai yawa na iya taimakawa ga matsalolin zuciya-na rayuwa, waxanda sune magabatan ciwon sukari da cututtukan zuciya;
• yawan amfani da omega-6 idan aka kwatanta da omega-3 na iya kasancewa da alaƙa da ciwon kumburi na yau da kullun da yawan cututtukan cututtukan zuciya;
• Yawan omega-3 da rashin omega-6 shima na iya haifar da wasu matsalolin lafiya.

Yawaitar omega-3s yana da haɗari:

• ga mutanen da ke fama da cututtukan da ke daskare jini ko amfani da magunguna masu guba;
• na iya haifar da haɗarin gudawa, kumburin ciki;
• ƙara yawan sukarin jini.

Yawaitar omega-6s yana da haɗari:

• ga mutanen da ke fama da kamuwa;
• ga mai ciki;
• saboda tabarbarewar matakai na kumburi.

Yin hulɗa tare da wasu abubuwa

An yi imanin cewa buƙatar bitamin E yana ƙaruwa tare da ƙaruwa a cikin amfani da mahimman ƙwayoyin mai.

Karanta kuma game da sauran bitamin: