I-Vitamin F yigama elingaphelele lama-acids e-polyunsaturated fatty, izinzuzo esinazo ngaphezu kokuzwa. Kukhona ama-acids amabili e-polyunsaturated adingekayo kumuntu - amavithamini ama- Omega 3 no-Omega 6. Lawa mavithamini angakhiwa futhi azimele emzimbeni wethu, kodwa uma isimo esisodwa sihlangene, okungenani enye ye-omega acids kumele ivela ngaphandle, ngoba ihlanganiswa kusuka komunye nomunye.
Imithombo ye-Omega acids
Amavithamini ama-Omega 3 no-Omega 6 angatholakali kuphela ezinhlanzi, kodwa nakwamanye imikhiqizo. Amafutha omquba aqukethe i-alpha-linoleic acid, okuyiyo, emva kokungenisa, iguqulwa ku-Omega 3. Amafutha anjalo afakwe ku:
- ama-walnuts;
- ama-alimondi;
- ifilakisi;
- i-sunflower;
- imifino eluhlaza;
- amafutha e-rapeseed;
- amasoya;
- izitshalo zokusanhlamvu.
Kodwa-ke, kuphela i-10% ye-linoleic acid equkethwe kule mikhiqizo ibanjwe ngumzimba. Ngakho-ke, kungakhathaliseki ukuthi uyayithanda noma cha, futhi kufanele udle izinhlanzi
.Izinhlanzi zasolwandle nazo zonke izinhlobo zezinhlanzi zasolwandle - ngokuqinisekile lokhu kungumthombo omuhle futhi oyinhloko wamavithamini noma ama-fatty acids Omega 3. Futhi amafutha anenhlanzi, futhi indawo ephakeme kakhulu, indawo ephakeme ye-omega.
Isibonelo, izingxenye ezingu-3-4 zansuku zonke zamavithamini ama-Omega 3 afakwe kunhlanzi elandelayo:
- ikhodi;
- i-salmon;
- i-herring;
- i-sprat;
- i-mackerel;
- i-sardine;
- i-horse mackerel;
- i-sturgeon;
- i-capelin;
- i-mullet;
- i-halibut;
- uhlangothi;
- i-trout;
- i-haddock;
- olwandle.
Futhi ukufika kwansuku zonke kuya kweziyishumi kutholakala ku-100 g we-cod isibindi, okulandela ukuthi ukumboza isidingo sezinto eziyinkimbinkimbi zamavithamini omega 3 okwanele ukuba udle 10 g wesibindi sale nhlanzi. Futhi uma inhlanzi isivele isuka ezindlebeni zakho, ungakwazi ukumane ugcwalise isaladi ngamafutha lapho isibindi se-cod sigcinwa khona, futhi sicebile kakhulu ku-omega acids.
Izinzuzo
Kunzima kakhulu ukukhuluma ngezinzuzo zika-Omega 3 no-6, ngoba kubonakala sengathi la mafutha aphulukisa futhi avuselela umzimba wonke womuntu kusukela enhliziyweni nasebuchosheni kuya ezinyaweni nasezikhonkwane. Nazi ezinye zezibonelo zesenzo sabo:
- I-Omega acids inciphisa i- cholesterol , ngaleyo ndlela ivikela uhlelo lwezinhliziyo ezivela ezifweni ezihlukahlukene - ukuqina kwe-atherosclerosis, ukuhlasela kwenhliziyo, i-blood clots, i-arrhythmias, njll;
- Ama-omega acids adingeka nsuku zonke ukuze ubuchopho bethu, futhi ngokusetshenziswa njalo kube yisivikelo ngokumelene nokuhlaselwa, ukuhlaselwa kobudlova, nokuthuthukisa ukuthuthukiswa kwengqondo ezinganeni;
- Vikela i-retina ekugugeni;
- ukuvimbela isifo se-Alzheimer;
- ukuvikelwa kwesibindi ekukhulupheni;
- ukunciphisa ingozi yokuthuthukisa isifo sikashukela;
- ukwandisa umkhuhlane kanye nokuvimbela izinqubo zokuvuvukala.