He aha ka wikamina F? Hoʻohana, Pōmaikaʻi, a me ka papa inoa meaʻai

Anter

• Nā hana nui i kou kino
• Nā pono olakino hiki
• Nā pono olakino o ka alpha-linolenic acid
• Nā pono olakino o ka linoleic acid
• Paipai ʻia nā lāʻau
• ʻO nā meaʻai kiʻekiʻe i ka lāʻau F
• Ke laina lalo

ʻAʻole ka wikamina F kahi huaora i ka manaʻo kuʻuna o ka huaʻōlelo.

Akā, ʻo ka huaʻai F kahi huaʻōlelo no ʻelua mau momona - alpha-linolenic acid (ALA) a me ka linoleic acid (LA). Pono lākou no ka hana maʻamau o ke kino, me nā ʻaoʻao o ka lolo a me ka olakino puʻuwai ().

He lālā ʻo ALA o ka ʻohana momona omega-3, ʻoiai ʻo LA no ka ʻohana omega-6. ʻO nā kumuwaiwai maʻamau o nā mea ʻelua me nā aila mea kanu, nā nati, a me nā ʻanoʻano ().

Ua ʻike ʻia lākou i loko o nā 1920 i ka wā i ʻike ai ka ʻepekema i nā papaʻai momona ʻole ka hopena maikaʻi ʻole i nāʻiole. I ka mua, ua manaʻo nā ʻepekema ua hemahema nāʻiole i kahi wikamina hou a lākou i kapa ai he wikamina F - ma hope ua ʻike ʻia ʻo ALA a me LA ().

Kūkākūkā kēia ʻatikala i ka wikamina F, e pili ana i ka hana, nā pono olakino hiki ke loaʻa, a me nā meaʻai e loaʻa nā mea kiʻekiʻe loa o ia.

Nā hana nui i kou kino

ʻO nā ʻano momona ʻelua i loko o ka huaʻai F - ALA a me LA - ua hoʻokaʻawale ʻia e like me nā mea momona momona, ʻo ia hoʻi he pono no ke olakino. ʻAʻole hiki i kou kino ke hana i kēia mau momona, pono ʻoe e lawe iā lākou mai kāu papaʻai ().

Pākuʻi ʻo ALA a me LA i nā kuleana koʻikoʻi i ke kino (,):

• E lawelawe ma ke ʻano he kumu kalori. E like me nā momona, hāʻawi ʻo ALA a me LA i 9 mau calorie ma ka gram.
• Hāʻawi i ke kūkulu pūnaewele. Hāʻawi ʻo ALA, LA, a me nā momona ʻē aʻe i ka hoʻolālā a me ka maʻalahi i nā hunaola āpau i kou kino ma ke ʻano he mea nui o kā lākou papa waho.
• Ke ulu a me ke kūkulu ʻana i ke kōkua. He mea nui ka ALA i ka ulu maʻamau, ka hihiʻo, a me ka ulu ʻana o ka lolo.
• Hoʻohuli ʻia i nā momona ʻē aʻe. Hoʻololi kou kino i ALA a me LA i loko o nā momona ʻē aʻe e pono ai ke olakino.
• Kōkua i ka hoʻopili ʻana i nā hōʻailona. Hoʻohana ʻia ʻo ALA a me LA e hana i nā hui hōʻailona e kōkua i ka hoʻoponopono ʻana i ke kahe o ke koko, ka hoʻopili ʻana o ke koko, nā pane o ka ʻōnaehana pale, a me nā hana nui o ke kino.

Kākaʻikahi ka hemahema o ka Vitamin F. Eia nō naʻe, hiki i ka nele o ALA a me LA ke alakaʻi i nā ʻōuli like ʻole, e like me ka ʻili maloʻo, ka nalo ʻana o ka lauoho, ka hōʻeha ʻana o ka ʻeha lohi, ka ulu maikaʻi ʻole o nā keiki, nā ʻeha a me nā ʻili, a me nā pilikia o ka lolo a me ka ʻike (,).

Hāʻawi ka Vitamina F i nā calorie, hāʻawi i ka hoʻolālā i nā hunaola, kākoʻo i ka ulu a me ka hoʻomohala ʻana, a pili i nā hana kino nui e like me ke kaohi o ke kaomi koko a me ka pane ʻana o ka pale.

Nā pono olakino hiki

Wahi a ka noiʻi, ʻo nā momona e hana ana i ka wikamina F - ALA a me LA - e hāʻawi paha i nā pono olakino ʻokoʻa.

Nā pono olakino o ka alpha-linolenic acid

ʻO ALA ka momona mua i ka ʻohana omega-3, kahi hui o nā momona i manaʻo ʻia he nui nā pono olakino. I ke kino, hoʻololi ʻia ʻo ALA i loko o nā pono ʻē aʻe o ka omega-3 fatty acid, me eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA) ().

Hāʻawi pū, ALA, EPA, a me DHA i kahi waiwai o nā pono olakino hiki ke loaʻa:

• E hōʻemi i ka pehu. Hoʻohui ʻia ka hoʻonui ʻia ʻana o nā momona omega-3 e like me ALA me ka hoʻemi ʻia o ka mumū ma nā hono, ka digestive tract, nā mumū, a me ka lolo (,).
• Hoʻonui i ke olakino puʻuwai. ʻOiai ua huikau nā hopena, ʻo ka hoʻonui ʻana iā ALA i kāu papaʻai hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kou makaʻi o ka maʻi puʻuwai. I hoʻokahi noiʻi, ʻo kēlā me kēia hoʻonui ʻana o 1-gram ma ALA i hoʻopau ʻia i kēlā me kēia lā e pili pū me kahi 10% hoʻemi hoʻemi o ka maʻi puʻuwai ().
• Ke ulu a me ke kūkulu ʻana i ke kōkua. Pono nā wahine hāpai i ka 1.4 gram o ALA i kēlā me kēia lā e kākoʻo i ka ulu a me ka ulu ʻana o ka fetal ().
• Kākoʻo i ke olakino noʻonoʻo. Pono nā noiʻi hou aʻe, akā hōʻike kekahi mau hōʻike e hiki i ka lawe mau ʻana o nā momona omega-3 ke kōkua i ka hoʻomaikaʻi ʻana i nā ʻōuli o ke kaumaha a me ka hopohopo (,).

Nā pono olakino o ka linoleic acid

ʻO ka Linoleic acid (LA) kahi momona mua i ka ʻohana omega-6. E like me ALA, hoʻololi ʻia ʻo LA i loko o nā momona ʻē aʻe i kou kino.

Hāʻawi ia i nā pono olakino hiki ke hiki ke hoʻohana ʻia i ka hoʻohaʻahaʻa, keu hoʻi ke hoʻohana ʻia ma kahi o nā momona momona momona ().

• Hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai. I loko o kahi noiʻi ma 300,000 mau mākua, ʻo ka ʻai ʻana iā LA ma kahi o ka momona momona i hoʻopili ʻia me kahi 21% hoʻemi ʻia o ka make e pili ana i nā maʻi puʻuwai ().
• Hiki ke hōʻemi i ka makaʻu o ka maʻi diabetes type 2. Hoʻokahi noiʻi ma mua o 200,000 poʻe i ʻike ua pili ʻo LA me kahi 14% hoʻemi hoʻemi o ka maʻi diabetes type 2 ke hoʻopau ʻia ma kahi o ka momona momona ().
• Hiki ke hoʻomaikaʻi i ke kaohi kō kō. Hōʻike kekahi mau noiʻi e kōkua paha ʻo LA i ke kaohi kō kō i ka wā e hoʻopau ʻia ma kahi o nā momona momona ().

Hiki i nā papaʻai me ALA ke kōkua i ka hōʻemi ʻana i ka mumū, paipai i ka olakino a me ka olakino noʻonoʻo, a kākoʻo i ka ulu a me ka ulu ʻana. Eia kekahi, hiki i LA ke kōkua i ke kaohi kō a ua pili ʻia me ka hoʻēmi liʻiliʻi o ka maʻi puʻuwai a me ka maʻi diabetes 2.

Paipai ʻia nā lāʻau

No ka hoʻonui ʻana i nā pono o ka wikamina F, ka mālama ʻana i ka lakio olakino o LA a ALA i kāu papaʻai.

Loaʻa kēia i nā hōʻailona kūʻē e hoʻouna kēia mau momona i ke kino. ʻOiai ʻo LA a me nā momona omega-6 ʻē aʻe e hoʻonāukiuki i ka mumū, hana ka ALA a me nā momona omega-3 ʻē aʻe e kāohi iā ia ().

Kuhi kekahi mau loea i ka lakio o ka omega-6 i ka omega-3 momona ma nā papa ʻaina Komohana e like paha me 20: 1. Wahi a nā noiʻi, hiki i kēia ke hāʻawi i ka mumū a me ka nui o ka makaʻu o ka maʻi puʻuwai ().

ʻOiai e hoʻoholo ʻia kahi lākiō kūpono, kahi ʻōlelo paipai e mālama i ka lakio ma lalo a i ʻole 4: 1 ().

Eia naʻe, ma kahi o ka noho ʻana i ka lakio, ʻoi aku ka maʻalahi o ka hahai ʻana i nā ʻōlelo aʻoaʻo mai ka Institute of Medicine (IOM). Hōʻike kēia i nā mākua e ʻai i ka 1.1-1.6 gram o ALA a me 11-16 gram o LA i kēlā me kēia lā ().

Hōʻike kekahi mau loea i ka poʻe mākua e ʻai i ka lakio 4: 1 o LA a ALA, a i ʻole 11-16 mau loʻi o LA a me 1.1-1.6 gram o ALA, i kēlā me kēia lā e ʻohi i ka pōmaikaʻi ʻoi loa mai nā huaʻai F momona.

ʻO nā meaʻai kiʻekiʻe i ka lāʻau F

ʻAʻole pono nā mea kōkua Vitamin F inā ʻoe e ʻai i nā ʻano meaʻai like ʻole me ALA a me LA.

ʻOiai ka hapanui o nā kumuwaiwai i loaʻa mau i nā mea ʻelua, lawe ka hapa nui i kahi ʻāpana kiʻekiʻe o kahi momona ma mua o kekahi.

Eia nā nui o LA i kekahi mau kumuwaiwai maʻamau:

• ʻaila ʻaila: 7 gram o LA ma ka punetune (15 ml) ()
• kaʻaila ʻoliva: 10 gram o LA ma ka punetune (15 ml) ()
• ʻaila kulina: 7 gram o LA ma ka punetune (15 ml) ()
• hua lulu: 11 gram o LA no ka auneke (28 gram) ()
• pecans: 6 gram o LA no ka auneke (28 gram) ()
• ʻalemona: 3.5 gram o LA no ka auneke (28 gram) ()

Nui nā meaʻai i LA i loko o ALA, ʻoiai ma nā mea liʻiliʻi. Eia nō naʻe, hiki ke loaʻa nā ʻāpana kiʻekiʻe o ALA i:

• aila flaxseed: 7 gram o ALA ma ka punetune (15 ml) ()
• hua lino: 6.5 gram o ALA no kēlā me kēia auneke (28 gram) ()
• hua chia: 5 gram o ALA no kēlā me kēia auneke (28 gram) ()
• hemp na anoano: 3 gram o ALA no kēlā me kēia auneke (28 gram) ()
• walnuts: 2.5 gram o ALA no kēlā me kēia auneke (28 gram) ()

ʻO nā huahana holoholona, ​​e like me ka iʻa, nā hua manu, a me nā meaʻai i hānai ʻia i ka mauʻu a me nā mea hana waiū, hāʻawi i kekahi ALA a me LA akā kiʻekiʻe loa i nā ʻano omega-6 a me nā momona omega-3 ().

Loaʻa ʻo ALA a me LA i nā aila mea kanu, nā nati, a me nā ʻanoʻano. Loaʻa pū lākou i kekahi o nā huahana holoholona, ​​ʻoiai ma nā liʻiliʻi.

Ke laina lalo

Loaʻa ʻo Wikamina F i ʻelua mau pono omega-3 a me nā momona omega-6 - ALA a me LA.

He kuleana nui kēia mau momona ʻelua i nā hana o ke kino maʻamau, e like me ka ʻōnaehana paleʻoniʻoni, kaohi ʻana o ke kaomi koko, ka hoʻopili ʻia ʻana o ke koko, ka ulu ʻana, a me ka ulu ʻana.

Mālama i ka lakio 4: 1 o LA a ALA i kāu papaʻai e paipai pinepine ʻia e kōkua i ka hoʻonui ʻana i nā pono kūpono o ka wikamina F, kahi e hoʻopili ai i ke kahe ʻana o ke kō a me ka hoʻemi ʻana i ka mumū a me ka maʻi maʻi puʻuwai.

ʻO ka ʻai ʻana i nā meaʻai kiʻekiʻe ma ALA, e like me nā hua flax, aila flaxseed, a me nā hua chia, kahi ala e kōkua ai e hoʻohuli i ke kaulike no nā hopena olakino maikaʻi.