Tse ka Hare
- Lijo tse nang le vithamine F e ngata
- Mesebetsi e sebetsang ea vithamine F le phello ea eona 'meleng
- Melemo ea bophelo bo botle
- Mafura a bohlokoa a mafura
- Litšebelisano le likarolo tse ling le metsoako e sebetsang ea lihlahisoa
- Ts'oaetso
- Sebelisa meriana ea molao
- Mafura a bohlokoa nakong ea bokhachane
- Sebelisa cosmetology
- Vithamine F meriana ea setso
- Vithamine F lipatlisisong tsa mahlale
- Malebela a Slimming
- Litlhaloso le litemoso
- Bala hape ka livithamini tse ling:
Lentsoe vithamine F le bolela mafura a mafura a bohlokoa, e leng linoleic 'me alpha linoleic… Li kena 'meleng ho tsoa lijong ka mokhoa oa (mono- le poly-) fatty acids mme li bapala karolo ea bohlokoa ho theoleng maemo a k'holeseterole, ho laola khatello ea mali, le ho fokotsa menyetla ea ho ba le stroke le tlhaselo ea pelo. Ho feta moo, vithamine F e bohlokoa molemong oa kholo ea boko ka popelong, lesea le sa tsoa tsoaloa, le ho boloka ts'ebetso ea boko ho batho ba baholo.
Lijo tse nang le vithamine F e ngata
Li-saturated le monounsaturated fatty acids li fumaneha haholo lihlahisoa tsa liphoofolo tse kang nama le lihlahisoa tsa lebese. Li-monounsaturated fatty acids li boetse li fumanoa lioling tse ling tsa meroho - mohloaare, avocado, almond, canola, peanut le palema. Li nkoa li phela hantle ka ho fetisisa lijong tsa batho hobane ha li phahamise boemo ba k'holeseterole ka tekanyo e lekanang le ea mafura a mangata, 'me ha li kotsing ea ho hlaseloa ke oxidation e sa tloaelehang ho feta li-polyunsaturated fatty acids. Ho phaella moo, ha li fetohe metsoako e matla ea biologically e sebetsang e ka senyang botsitso ba mekhoa e sa tšoaneng ea 'mele, e atisang ho etsahala ka mafura a polyunsaturated.
Lelapa la polyunsaturated fatty acids le lona le kenyelletsa lihlopha tse peli tse fapaneng - "" le "". Ka bobeli li nkuoa e le mafura a mafura a bohlokoa hobane a ke ke a hlophisoa ke batho. Omega-3 fatty acid ea mantlha ke alpha-linoleic acid, ha omega-6 fatty acid e le linoleic acid.
Mafura a linate le lipeo
| Linate le Peo | linoleic acid | Alpha linoleic acid | Mafura a khotsofatsang |
| Nkhono | 38.1 | 9.08 | 6.1 |
| Nate ea phaene | 33.2 | 0.16 | 4.9 |
| Peo ea soneblomo | 32.78 | 0.07 | 5.22 |
| Sesame | 23.58 | 0.42 | 7.67 |
| Peo ea mokopu | 20.7 | 0.18 | 8.67 |
| Beke | 20.6 | 1 | 6.2 |
| Nate ea Brazil | 20.5 | 0.05 | 15.1 |
| Peanut | 15.6 | 0 | 6.8 |
| Fistashki | 13.2 | 0.25 | 5.4 |
| Lialmonde | 12.2 | 0 | 3.9 |
| makotomane | 7.8 | 0.09 | 4.5 |
| Cheseho | 7.7 | 0.15 | 9.2 |
| Li-flaxseeds | 4.32 | 18.12 | 3.2 |
| macadamia | 1.3 | 0.21 | 12.1 |
Bongata lijong
Palo e bontšitsoeng ea ligrama ka ligrama tse 100 tsa sehlahisoa (Monounsaturated Fatty Acids / Unsaturated Fatty Acids / Polyunsaturated Fatty Acids).
| + Lijo tse ling tse 15 tse nang le vithamine F e ngata (Palo ea ligrama ka 100 g ea sehlahisoa e bontšoa (Monounsaturated Fatty Acids / Unsaturated Fatty Acids / Polyunsaturated Fatty Acids)) | |||||
| Lehe la kana | 3.66 / 3.10 / 1.91 | Poone, e tala | 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 |
| Mahepu | 0.89 / 2.10 / 0.09 | oyster | 0.25 / 0.47 / 0.53 | K'habeche e kobehileng | 0.10 / 0.18 / 0.67 |
| Lentile, tse khubelu kapa tse pinki | 0.50 / 0.38 / 1.14 | Mabolilane | 0.17 / 0.03 / 0.08 | Liiee tse tala | 0.10 / 0.15 / 0.26 |
| lipalesa | 0.48 / 0.06 / 0.16 | Motso oa ginger | 0.15 / 0.2 / 0 | LIEKETSE LIEKETSE | 0.09 / 0.07 / 0.26 |
Tlhokahalo ea letsatsi le letsatsi bakeng sa mafura a mafura a mafura
Bolaoli ba tsa bophelo bo botle ba Europe ba hlahisitse litataiso tsa ho noa mafura a bohlokoa ka ho fetisisa bakeng sa batho ba baholo
| Omega-3 | Alpha linoleic acid | 2 dikgerama ka letsatsi |
| Eicosapentaenoic Acid (omega-3 fatty acid e telele) | 250 mg ka letsatsi | |
| Omega-6 | linoleic acid | 10 g ka letsatsi |
Naheng ea United States, phepelo ea mafura acid e se e behiloe ho:
| Omega-3 | Omega-6 | |
| Banna (ba lilemo li 19-50) | 1,6 g / ka letsatsi | 17 g / ka letsatsi |
| Basali (ba lilemo li 19-50) | 1,1 g / ka letsatsi | 12 g / ka letsatsi |
American Heart Association e khothaletsa ho ja litlhapi (haholo-holo litlhapi tse nang le mafura joalo ka mackerel, trout, herring, sardine, tuna, salmon) bonyane habeli ka beke.
Bakhachane, bo-mme ba anyesang, bana ba banyenyane le basali ba ka emang ba eletsoa hore ba se ke ba ja mefuta e itseng ea litlhapi - swordfish, shark le king mackerel, kaha ho na le kotsi ea maemo a phahameng a lintho tse kotsi nameng ea bona (joalo ka mercury) . Maemong a joalo, litlatsetso tsa phepo li a eletsoa.
Ho bohlokoa ho boloka botsitso bo nepahetseng ba omega-3 le omega-6 lijong, kaha tse peli li sebelisana ka kotloloho. Mohlala, liasiti tsa sehlopha sa omega-3 (alpha-linoleic acid) li thusa ho fokotsa ho ruruha 'meleng, mme omega-6 (linoleic acid) e ngata e ka baka ho ruruha. Ho se leka-lekane ha li-acid tsena tse peli ho ka baka mafu, mme motswako o nepahetseng o boloka kapa o ntlafatse bophelo bo botle. Lijo tse nepahetseng li lokela ho ba le omega-2 fatty acids makhetlo a ka bang 4-6 ho feta omega-3. Empa boiphihlelo bo bonts'a hore linaheng tse tsoetseng pele, lijo tse tloaelehileng li na le omega-14 acid e fetang makhetlo a 15-6, mme bafuputsi ba bangata ba lumela hore ho se leka-lekane hona ke lebaka la bohlokoa keketsehong ea palo ea mafu a hlabang. Ka lehlakoreng le leng, lijo tsa Mediterranean li na le botsitso bo botle 'me li nkuoa li le molemo ho bophelo ba pelo.
Kotsing ea ho ba le khaello kapa ho se leka-lekane ha mafura a mafura a bohlokoa ke:
- Bana ba 1 ba sa tsoa tsoaloa;
- Basali ba babeli ba baimana le ba anyesang;
- Bakuli ba 3 ba nang le malabsorption ka pampitšaneng ea meno.
Re u khothalletsa hore u itloaetse ka mefuta-futa ea li-acid tse bohlokoa tsa tlhaho (likopano tsa Omega 3-6-9) tse kholo ka ho fetisisa lefatšeng. Ho na le lihlahisoa tse fetang 30,000 tse se nang tikoloho, litheko tse khahlehang le lipapatso tse tloaelehileng, kamehla 5% theolelo e nang le khoutu ea promo CGD4899, thomello ea mahala lefatšeng ka bophara e teng.
Mesebetsi e sebetsang ea vithamine F le phello ea eona 'meleng
Melemo ea bophelo bo botle
Ho ja mafura a mafura a polyunsaturated ka mokhoa oa omega-3 le omega-6 ho bohlokoa haholo hobane ba bapala karolo ea bohlokoa ho:
- nts'etsopele le tlhokomelo ea ts'ebetso e tloaelehileng ea boko;
- ho boloka pono;
- likarabo tsa 'mele le boits'ireletso;
- tlhahiso ea limolek'hule tse joalo ka lihormone.
Ntle le moo, omega-3s e thusa ho boloka khatello ea mali e tloaelehileng, maemo a triglyceride le bophelo bo botle ba pelo.
Mafura a bohlokoa a mafura
- bakeng sa masea a tlang pele ho nako: omega-3 ke ntho ea bohlokoa popong ea boko, lisele tsa methapo ea kutlo, ho kenyeletsoa le retina. Ho bohlokoa hape bakeng sa lits'ebetso tsa pono le methapo ea kutlo.
- nakong ea bokhachane le ho anyesa: lesea le ka popelong le lesea le sa tsoa tsoaloa le fumana omega-3 feela 'meleng oa mme, ka hona ts'ebeliso ea mafura a mafura a tlameha ho fihlela litlhoko tsa' m'a le ngoana.
- khahlanong le lefu la pelo: Patlisiso e bonts'a hore ho ja li-omega-3 tse ngata ho ka thusa ho fokotsa kotsi ea lefu la pelo le khatello e phahameng ea mali. Liphuputso tsa baphonyohi ba lefu la pelo li bontšitse hore ho nka omega-3s letsatsi le leng le le leng ho ka fokotsa menyetla ea ho hlaseloa ke pelo khafetsa.
- khahlanong le mofetše: teka-tekano lipakeng tsa omega-3 le omega-6 acid e bapala karolo ea bohlokoa ho thibela kholo le kholo ea lihlahala, haholoholo kankere ea matsoele, ea senya le ea methapo. Mafura acid maemong ana a ka sebelisoa a le mong kapa a kopantsoe le livithamini tse ling - C, E, beta-carotene le coenzyme Q10.
- khahlanong le mafu a amanang le lilemo: Liphuputso li bonts'a hore batho ba nang le phepo e nepahetseng ea omega-3 le omega-6 lijong tsa bona mme ba ja litlhapi khafetsa ba na le menyetla e fokotsehileng ea mafu a pono a amanang le lilemo.
- khahlanong le lefu la Alzheimer: ho se je li-omega-3 acid tse sa lekaneng e ka ba sesosa sa kotsi bakeng sa nts'etsopele ea mefuta e meng ea 'dementia'.
Litšebelisano le likarolo tse ling le metsoako e sebetsang ea lihlahisoa
Litsebi tsa phepo e nepahetseng li eletsa ho ja lijo tse nang le li-cofactor tse khothalletsang ho monya mafura a bohlokoa. Li thusa ntlafatsong e tsoelang pele ea liasiti kamora hore li kene 'meleng. Liofisiri tsa bohlokoa ke:
- magnesium: mehloli e phehiloe hanyane, 'me makhasi ao aa chesoa.
- zinki: itsetlehe ,,,, likhoho, sebete sa nama ea khomo.
- Li-vithamine tsa B: peo, limela tsa leoatle, lijo-thollo.
- mahe ke mohloli o motle.
- Vithamine C: meroho, broccoli, pelepele ea tšepe, litholoana tse ncha, haholo litholoana tsa litholoana.
Polyunsaturated fatty acids e na le khase. Ka hona, ba eletsoa hore ba li sebelise ka bongata ho boloka litlamo tse senyehang habonolo molemong oa lik'hemik'hale. Litholoana le meroho e khanyang, ka mohlala, ke mehloli e metle ea li-antioxidants. Antioxidants e thibelang mafura asiti oxidation ke alpha lipoic acid (e fumanoang ka nama ea likhomo, meroho e makhasi a botala bo lefifi) vithamine E (ho tsoa lithollo tsa koro, lipeo le) le coenzyme Q10 (hangata e hlahisoang sebeteng, empa maemong a mang e tlameha ho nkoa ka bongaka). Ho kgothaletswa ho qoba ho ja mafura a nang le mafura - sena se etsahala ha oli ea peo e sebelisetsoa ho hadika, e pepesetsoa khanya kapa mocheso. Li-acid tse nang le li-poly- le monounsaturated tse nang le oksijene le tsona li fumaneha lijong tse lokiselitsoeng ho jeoa, esita le tse lenngoeng ka tlhaho, joalo ka liphae, lijo tse bonolo tsa meroho, falafel, jj.
Ts'oaetso
Bakeng sa ho ntlafatsa metabolism ea mafura a mafura 'meleng, o lokela ho:
- Boloka teka-tekano ea bophelo bo botle ha u sebelisa mafura a mangata, a monounsaturated le a polyunsaturated, hape o fokotsa ts'ebeliso ea mafura a sebetsitsoeng;
- ntlafatsa karo-karolelano ea tlhahiso ea omega-6 le omega-3. Liphuputso tse ngata li khothaletsa ho khomarela karolelano ea 4: 1;
- ja limatlafatsi tse lekaneng tse sebelisanang le mafura acid;
- fokotsa palo ea lintlha tse ka sitisang ho monya mafura a li-acid.
U ka lokisa le ho ntlafatsa phepo e nepahetseng joang?
- Boholo ba liperesente tsa 30-35 tsa lijo tsa letsatsi le letsatsi e lokela ho ba mafura.
- Boholo ba mafura ana e lokela ho ba monounsaturated fatty acids. Li fumanoa ka oli e betliloeng, oli ea avocado, li-cashews, pistachio, oli ea sesame le likhoho. Ha u khetha oli ea mohloaare, khetha oli e tlotsitsoeng e batang, e sa hloekang 'me u e boloke sebakeng se pholileng, se lefifi (eseng sehatsetsing). Oli ena e sebelisetsoa ho roala lisalate le ho pheha maemong a batang haholo. Organic pressed organic le eona e ntse e tsebahala ka melemo ea eona ea bophelo bo botle. Empa ho molemo hore o se e futhumatse ho qoba ho senya omega-3 fatty acids.
- Mafura a khotsofatsang a ka kenyelletsoa lijong, empa ho bohlokoa hore o se ke oa feta tekanyetso e khothalletsoang ea liperesente tse 10 tsa likhalori tsohle tse sebelisoang ka letsatsi, kapa ligrama tse 20 tsa basali le ligrama tse 30 ka letsatsi bakeng sa banna. Mafura a khotsofatsang a loketse haholo ho pheha kaha ke a tsitsitseng ka ho fetisisa. Ka mohlala, haeba u batla ho halika meroho, kokonate, mafura ka bongata ke khetho e ntle ho feta oli ea meroho, oli ea mohloaare kapa oli e tsoang lipeong tse fapaneng. Ho lumeloa hore oli ea coconut ke oli e sebetsang haholo bakeng sa ho hadika. Likhetho tse ling tsa bajete ke botoro, mafura, ghee, mafura a khantsi kapa oli ea mohloaare, ho latela mocheso oa ho pheha le bophelo bo botle.
- Ja lijo tse nang le omega-6 acid (linoleic acid). Mehloli e metle ka ho fetisisa ea omega-6 ke lipeo tse tala, haholo-holo soneblomo, maphutshe, lipeo tsa chia le peo ea hemp. Lioli tse tsoang lipeong tsena le tsona li bohlokoa haholo. Ho molemo ho li boloka ka sehatsetsing 'me u se ke ua fuoa kalafo ea mocheso. U ka ja khaba e le 'ngoe ea peo e tala kapa oli ho bona ka letsatsi.
- Ho kgothaletswa ho fokotsa ts'ebeliso ea tsoekere, fructose le joala.
Melao ea ho pheha bakeng sa mafura a mafura a bohlokoa
Li-acid tse mafura lia senyeha li susumetsoa ke lintlha tse tharo tsa mantlha - khanya, moea le mocheso. Sena se lokela ho tsotelloa ha ho lokisoa le ho bolokoa lijo tse nang le omega-3 le omega-6 tse ngata. Ho hadika le ho hadika ho tebileng ho pepesa mafura linthong tse tharo tse senyang hang. Mafura a pepeselitsoeng mocheso o phahameng a ka baka atherosclerosis, a thibela moea ho kena liseleng tsa 'mele, a theola ts'ebetso ea sesole sa' mele mme a ka eketsa kotsi ea ho ba teng.
Sebelisa meriana ea molao
Meriana ea semmuso, mafura a mafura a bohlokoa a sebelisoa bakeng sa thibelo le kalafo e rarahaneng ea maloetse a fapaneng. Ntle le moo, litlamorao tsa lintho tsena li ntse li phenyekolloa.
Ho na le bopaki bo bong ba hore omega-3 fatty acids e ka folisa le ho thibela ka ho kena-kenana le sebopeho sa mali. Li theola khatello ea mali le lebelo la pelo, li fokotsa ho ruruha le ho ntlafatsa ts'ebetso ea methapo le platelet.
Bakuli ba kulang hangata ba na le mafura a mangata maling. Phuputso e bonts'a hore omega-3 fatty acids (e leng li-molecular chain acids eicosapentanoic le docosahexaenoic acid) tse tsoang oli ea tlhapi li ka fokotsa mafura ana. Re lokela ho hlokomela hore tšebeliso e feteletseng ea mafura acid e na le monyetla oa ho eketsa tsoekere maling.
Liteko tse 'maloa li bontšitse hore ho ja li-vithamine tsa omega-3 ho na le phello e ntle ho bophelo bo botle ba ba nang le mafu a ho ruruha joalo ka ramatiki. Har'a litlamorao tse boletsoeng ke phokotso ea mahlaba a kopaneng, ho sisinyeha ho fokolang hoseng, le phokotso ea bongata ba meriana e nkuoeng. Hajoale, phello ea omega-3 tseleng ea maloetse joalo ka.
Li-acid tsa bohlokoa li bohlokoa molemong oa bophelo bo botle ba kelello. Omega-3 ke karolo ea bohlokoa ea lera la lisele tsa methapo, tseo ka tsona li fetisang tlhahisoleseling. Ho hlokometsoe hore bakuli ba nang le khatello ea maikutlo ba na le maemo a tlase haholo a omega-3 le omega-3 e phahameng haholo ho karolelano ea omega-6. Ho ja litlhapi tse mafura makhetlo a 2-3 ka beke bakeng sa lilemo tse 5 ho ntlafalitse boemo ba bakuli haholo. Ntlafatso kamora ho nka omega-3 hammoho le lithethefatsi e ile ea boela ea tsejoa ho bakuli ba nang le lefu la ho ferekana kelellong.
Ha ho hlahlojoa boemo ba mafura a mafura ho bakuli, ho hlokometsoe hore ho e mong le e mong oa bakuli bao ho buisanoeng le bona (batho ba 20), le bona ba nkile li-antipsychotic, karolelano ea omega-3 ho omega-6 e fokotsehile. E ile ea lula e le joalo le kamora lefu la mokuli. Ho nka ligrama tse 10 tsa oli ea tlhapi ka letsatsi, ho bile le phello e ntle matšoao a bakuli.
Maemo a tlase a mafura a mang a mafura a ka bonoa ho bana ba nang le bothata ba ho se tsotelle. Ho ja omega-3 le omega-6 ka mokhoa o leka-lekaneng ka kakaretso ho bile molemo ho bana ba nang le ADHD le batho ba baholo.
Li-acid tse mafura ke e 'ngoe ea likarolo tsa bohlokoahali kalafong ea bakuli.
Mafura a bohlokoa nakong ea bokhachane
Li-EFA ke likarolo tsa bohlokoa tsa sebopeho sa lisele tsa ka hona li kenya letsoho ho theheng lisele tse ncha. Li-acid tsa mantlha li ke ke tsa hlophisoa ke batho, ka hona bophelo bo botle ba motho bo its'etleha ho jeoa ha mafura a tsoang lijong.
Lesea le ka popelong le its'etleha ka botlalo ho boemo ba mafura a 'mele. Li ama nts'etsopele ea tsamaiso ea methapo ea ngoana le retina. Liphuputso li bonts'a hore nakong ea bokhachane, boemo ba mafura a acid 'meleng oa mme bo theoha ka potlako. Sena ke 'nete haholoholo ka docosahexaenoic acid - ke eona asiti e ka sehloohong e sebetsang le e sebetsang tsamaisong ea methapo e bohareng. Ka tsela eo, acid ena e bokelloa 'meleng oa mme ho kena ka popelong, mme nakong ea tsoalo ea ngoana oa pele, boemo ba asiti ena ho mme bo phahame ho feta nakong ea tsoalo ea bana ba latelang. Sena se bolela hore kamora 'bokhachane ba pele, palo ea asiti ea docosahexaenoic ho mme ha e khutlisetsoe boemong ba eona ba pele. Ho hlokometsoe hore docosahexaenoic acid e na le phello e ntle ho molumo oa lehata, boima le bophahamo ho masea a pele ho nako.
Omega-3 le omega-6 fatty acids le tsona li bohlokoa haholo bakeng sa kholo ea lesea. Bakeng sa ho li fumana ka bongata bo lekaneng, ho eletsoa ho kenyelletsa lijong tsa mokhachane lijo tse kang lioli tsa meroho, tlhapi makhetlo a mabeli ka beke, hammoho le livithamini, tse kenyelletsang mafura a bohlokoa.
Sebelisa cosmetology
Ka lebaka la phello ea bona e molemo, haholo-holo letlalong, li-acids tsa bohlokoa tsa mafura (tse tsejoang hape e le vithamine F) li bohlokoa haholo ho cosmetology, li fetoha likarolo tse sebelisoang haholo tsa litlolo tse ngata tse reretsoeng ho hlokomela sefahleho le 'mele letsatsi le leng le le leng. Khaello ea lintho tsena e ka lebisa ho omeletseng ho feteletseng ha letlalo. Haeba oli ea meroho e sebelisoa e le setsi sa litlolo, tseo ho tsona ho fumanoang mafura a mafura a bohlokoa, lihlahisoa tse joalo li thibela ho lahleheloa ke mongobo letlalong ka ho etsa lesela le sireletsang holim'a epidermis. Ho phaella moo, ba nolofatsa stratum corneum le ho fokotsa ho ruruha ha letlalo, kahoo ba kokobetsa bohloko. Ho phaella ho sena, ba phetha karolo ea bohlokoa haholo ts'ebetsong e nepahetseng ea 'mele oa motho. Meriana e hlokomela phello e ntle ea oli ea meroho ho motsoako oa biological oa likarolo tsa lisele tsa lisele, e amehang ho tsamaiseng le ho oxidation ea k'holeseterole. Ho haella ha mafura acid a bohlokoa ho ka lebisa ho fragility ea methapo ea mali, ho senyeha ha sesole sa 'mele, ts'ebetso ea ho koala mali le ho lebisa ho.
Linoleic acid (e fumanoang ka sonobolomo, soya, safrone, poone, sesame le ho tsoa) e ntlafatsa tšitiso ea lipid ea letlalo le ommeng, e sireletsa khahlanong le tahlehelo ea mongobo mme e tloaetsa metabolism ea letlalo. Ho hlokometsoe hore hangata batho ba nang le linic acid tse tlase, ba baka pores e koetsoeng, comedones le eczema. Ts'ebeliso ea linoic acid bakeng sa mafura le bothata ba letlalo e lebisa ho, ho hloekisoa ha masoba le ho fokotseha ha palo ea likhahla. Ho phaella moo, acid ena ke karolo ea lera la sele.
Mafura a mang a bohlokoa bakeng sa letlalo ke gamma-linoleic acid (e fumanoang borage, binder le oli ea hemp) le alpha-linoleic acid (e fumanoang ka flaxseed, soya, oli ea rapeseed, oli ea walnut, kokoana-hloko ea koro le phytoplankton). Ke likarolo tsa mmele tsa lisele tsa sele le mitochondria 'meleng oa motho. Le eicosapentaenoic le docosahexaenoic acid (ka bobeli li sehlopheng sa omega-3 mme li fumanoa ka oli ea tlhapi) ho thibela nts'etsopele ea lihlahala, ho imolla ho ruruha kamora ho pepeseha ha letsatsi, ho fokotsa ho teneha le ho susumetsa lits'ebetso tsa ho hlaphoheloa.
Li-acid tse bohlokoa tsa mafura li etsa hore letlalo le be le metsi le ho shebahala hantle. Li-unsaturated fatty acids li khona ho hlasela lisele tsa lisele, ho lokisa litšitiso tse senyehileng tsa epidermal le ho fokotsa tahlehelo ea mongobo. Li sebelisoa e le setsi sa litlolo, li-emulsion, lebese la litlolo le litlolo, litlolo, li-conditioner tsa moriri, limaske tsa litlolo, litlolo tse sireletsang molomong, li-foam tsa ho hlapa le lihlahisoa tsa tlhokomelo ea lipekere. Lintho tse ngata tsa tlhaho tse nang le ts'ebetso e phahameng ea likokoana-hloko, tse kang vithamine A, D, E, provitamin A le phospholipids, lihomone, li-steroids le lidae tsa tlhaho, li qhibiliha ka mafura a mafura.
Melemo eohle e kaholimo e ka fihlelleha ka ho nka livithamini, ho sebelisa meriana letlalong, kapa ka tsamaiso ea methapo. Nyeoe e ngoe le e ngoe e ikhethang e hloka ho buisana le setsebi sa bongaka.
Vithamine F meriana ea setso
Meriana ea setso, mafura a mafura a bohlokoa a nkuoa a le bohlokoa haholo bakeng sa litho tsa phefumoloho. Ba thusa ho boloka ho tiea ha lera la sele, ho kenya letsoho ketsong e tloaelehileng ea matšoafo. Matšoao a khaello ea vithamine F le ho se leka-lekane ke moriri o bobebe le lipekere, mokokotlo, litulo tse hlephileng. Li-acid tse mafura li sebelisoa ka mofuta oa oli ea meroho le ea liphoofolo, lipeo le linate. Vithamine F e tlatsoa haholo-holo lijong. Mohlala, ho eletsoa ho ja ligrama tse 50-60 molemong oa ho fana ka phepelo ea letsatsi le letsatsi ea mafura a acid. Ho phaella moo, vithamine F e nkoa e le pheko e molemo bakeng sa ho ruruha le ho chesa. Bakeng sa sena, lioli li sebelisoa haholo.
Vithamine F lipatlisisong tsa mahlale
- Ka lekhetlo la pele, khokahano e fumanoe lipakeng tsa ho ja linate tse ngata selemong sa pele sa bokhachane le litlamorao ho bokhoni ba kutloisiso, tlhokomelo le mohopolo oa nako e telele oa ngoana. Bafuputsi ba Spain ba ile ba ela hloko tšebeliso ea linate tse kang walnuts, lialmonde, linate, linate tsa phaene le makotomane. Matla a nepahetseng a bakoa ke ho ba teng ha folate, hammoho le omega-3 le omega-6 ka linate. Lintho tsena li tloaetse ho bokellana liseleng tsa methapo ea kutlo, haholo-holo karolong e ka pele ea boko, e ikarabellang mesebetsing ea memori le phethahatso ea boko.
- Ho latela American Journal of Respiratory and Critical Medicine, ho ja omega-3 le omega-6 fatty acids ho ka ba le phello e fapaneng le ho tiea ha asma ho bana, hammoho le karabelo ea bona ts'ilafalong ea moea ea ka tlung. Bana ba nang le maemo a phahameng a omega-3 lijong tsa bona ba na le matšoao a fokolang a asma ha ba arabela tšilafalo ea moea. Ka lehlakoreng le leng, ts'ebeliso e eketsehileng ea lijo tse nang le omega-6s e mpefalitse setšoantšo sa bongaka sa bana ba kulang.
- Ho ea ka phuputso e entsoeng ke bo-rasaense Univesithing ea Nebraska Medical Center (USA), omega-3 fatty acids e ka khona ho thibela kholo ea lisele tsa mofetše oa matsoele. Phello ena e nahanoa hore e bakoa ke litšobotsi tse khahlanong le ho ruruha tsa omega-3s. Kahoo, lijo tse nang le lijo tsa leoatleng li ka thibela nts'etsopele ea lihlahala.
Malebela a Slimming
- Tlhokomelo e lokela ho fuoa bongata ba lik'habohaedreite tse sebelisitsoeng. Mohato oa bohlokoahali ke ho tlosa tsoekere mme, ha ho khonahala, lijong. Lino tse seng joala tse tsoekere le tsona li lokela ho qojoa.
- Mafura a lokela ho etsa karolo ea 5 ho ea ho 6 lekholong ea matla ao u a sebelisang.
- Ho molemo ho sebelisa lioli tse fapaneng bakeng sa ho roala salate le ho hadika. Ka mohlala, oli ea mohloaare le oli ea soneblomo li loketse li-salate.
- Ja lijo tse halikiloeng ka mokhoa o monyane ka lebaka la liphetoho tsa lik'hemik'hale tse etsahalang ka har'a oli nakong ea ho hadika.
Litlhaloso le litemoso
Matšoao a khaello ea vithamine F
Matšoao a mang a ho haella le / kapa ho se leka-lekane lipakeng tsa mafura a mafura ke ho hlohlona, ho omella ha 'mele le letlalo la hlooho, manala a robehileng, hammoho le matšoao a sa tloaelehang a kang asthma, lenyora le feteletseng le ho rota, pefo kapa bokhopo, maikutlo a mabe, matšoenyeho, le tloaelo ea ho ruruha le ho se leka-lekane ha li-hormone (ho kenyeletsoa cortisol, lihormone tsa qoqotho le insulin). Tekanyo ea mafura a 'mele e bohlokoa molemong o mong le o mong oa' mele. Ho tseba boemo ba mafura a li-acid, har'a lintho tse ling, ho etsoa tlhahlobo ea lera la erythrocyte kapa tlhahlobo e sebetsang ea livithamini le liminerale tsa sehlopha B.
Ho se leka-lekane ha mafura ho na le likotsi tse latelang:
- Ho ja mafura a mangata haholo ho ka tlatsetsa mathateng a pelo le metabolism, e leng selelekela sa lefu la tsoekere le lefu la pelo;
- tšebeliso e fetelletseng ea omega-6 ha e bapisoa le omega-3 e kanna ea amahanngoa le ho ruruha ho sa foleng le mafu a 'maloa a fokolang;
- Ho feta omega-3 le ho hloka omega-6 ho ka baka mathata a mangata a bophelo bo botle.
Ho ba le omega-3s ho feteletseng ho kotsi:
- bakeng sa batho ba nang le maloetse a hoama mali kapa ba sebelisang li-anticoagulants;
- e ka baka kotsi ea letšollo, ho ruruha;
- ho eketsa tsoekere maling.
Ho ba le omega-6s ho feteletseng ho kotsi:
- bakeng sa batho ba nang le sethoathoa;
- bakeng sa moimana;
- ka lebaka la ho senyeha ha lits'ebetso tsa ho ruruha.
Ho sebelisana le lintho tse ling
Ho lumeloa hore tlhoko ea vithamine E ea eketseha ka keketseho ea ho kenngoa ha mafura a mafura a bohlokoa.
Histori ea ho sibolloa
Ho ella bofelong ba lilemo tsa bo-1920, bo-rasaense ba ile ba thahasella boleng ba mafura. Pele ho moo, mafura a phepo a ne a tsejoa a fana ka matla 'me a na le livithamini A le D. Lingoliloeng tse' maloa tsa mahlale li phatlalalitsoe li hlalosa bofokoli bo neng bo sa tsejoe bo neng bo bakoa ke ho felisoa ha mefuta eohle ea mafura a tsoang lijong, le boteng ba vithamine e ncha, F Kamora liteko tse ling, bo-rasaense ba ile ba sibolla hore khaello e ka phekoloa ka ho nka "linoelic acid" e hloekileng, mme ka 1930 ho ile ha sebelisoa poleloana ea "mafura a bohlokoa".
Linnete Tse Thahasellisang
- Mohloli o motle ka ho fetisisa oa mafura a li-acid ha se li-multivitamine, empa oli ea tlhapi. E le molao, mafura ha a kenyellelitsoe ho li-multivitamine. Ntle le moo, oli ea tlhapi e nkoa hantle haholo ka lijo tse nang le mafura.
- Ho na le tšōmo ea hore ho ja omega-3 ho ka theola maemo a k'holeseterole. Ebile, ho ja livithamini tsa omega-3 ho tla theola maemo a triglyceride, a hokahantsoeng le kotsi ea lefu la pelo. Ka lehlakoreng le leng, ho tlosa mafura a "khopo" ka "mafura" a "polyunsaturated" ho tla theola maemo a k'holeseterole.
Re bokellelitse lintlha tsa bohlokoahali ka vithamine F papisong ena mme re tla leboha ha o arolelana setšoantšo sena marang-rang kapa blog, ka sehokela sa leqephe lena:
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- Nicolle, Lorraine, le al. Buka ea Functional Nutrition Cookbook: Ho sebetsana le Tekatekano ea Lik'hemik'hale ka Lijo. Drakone ea ho bina, 2013.
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- Irina Chudaeva, Valentin Dubin. Ha re khutliseng bophelo bo botle bo lahlehileng. Naturopathy. Mekhoa ea ho pheha, mekhoa le boeletsi ba meriana ea setso. Karolo Linate le lipeo.
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- 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, le Nadia N Hansel. Ho ja ha Omega-3 le Omega-6 ho Fetola Boima ba Pherekano le Karabelo ho Tšilafalo ea Moea o Kantle ho Bana. Journal ea Amerika ea Phekolo ea Meriana ea Phefumoloho le ea Bohlokoa, 2019 DOI: 10.1164 / rccm.201808-1474OC
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- Lintlha tse sa tsejoeng tse 5 ka Mafura a Acids - le hore na hobaneng o li hloka bakeng sa boko ba hau,
- Liphoso tsa Debunking ka Linnete ka Omega-3 Fatty Acids,
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