Vitamini F ndi dzina losasinthika la mafuta a polyunsaturated acids, ubwino umene ife tiri nawo kuposa owamva. Pali mavitamini awiri a polyunsaturated ofunika ku mavitamini a Omega 3 ndi Omega 6. Mavitaminiwa amatha kupangidwa ndi thupi lathunthu, koma ngati pali vuto limodzi, omega acids imodzi imachokera kunja, chifukwa zimapangidwa kuchokera kwa wina ndi mnzake.
Zotsatira za Omega acids
Mavitamini Omega 3 ndi Omega 6 sitingapezeke ndi nsomba zokha, komanso kuchokera ku zamasamba. Mafuta a masamba ali ndi alpha-linoleic acid, yomwe, atatha kumeza, amasandulika ku Omega 3. Mafuta amenewa ali mu:
- walnuts;
- amondi;
- fakitale;
- mpendadzuwa;
- masamba;
- mafuta;
- soya;
- mbewu za tirigu.
Komabe, 10 peresenti yokha ya linoleic asidi yomwe ili muzidazi zimayikidwa ndi thupi. Choncho, kaya mumakonda kapena ayi, ndipo muyenera kudya nsomba
.Nsomba za m'nyanja ndi mitundu yonse ya nsomba - izi ndizomwe zimayambitsa mavitamini kapena mafuta omega Omega 3. Ndipo mafutawa amawotchera, ndipo malo ake amakhala otentha kwambiri, ndipo amakhala omega.
Mwachitsanzo, magawo 3-4 a tsiku ndi tsiku a mavitamini opambana Omega 3 ali mu nsomba zotsatirazi:
- cod;
- salimoni;
- herring;
- sprat;
- makulu;
- sardine;
- kavalo;
- chithunzi;
- capelin;
- mullet;
- halibut;
- mbali;
- dziwa;
- haddock;
- nyanja.
Ndipo mlingo wa khumi wa tsiku ndi tsiku uli mu 100 g wa chiwindi cha chiwindi, zomwe zimatsatira kuti kuunika kufunikira kwa mavitamini ochuluka omega 3 kuti adye 10 g chiwindi cha nsomba iyi. Ndipo ngati nsomba ikuchoka m'makutu mwako, mungathe kudzaza saladi ndi mafuta omwe chiwindi chimasungidwa, komanso chimakhala ndi omega acids kwambiri.
Ubwino
Zimakhala zovuta kulankhula za ubwino wa Omega 3 ndi 6, chifukwa zikuwoneka kuti mafutawa akuchiritsa komanso amathandiza thupi lonse kuchoka pamtima ndi ubongo kupita ku tsitsi ndi misomali. Nazi zitsanzo za zochita zawo:
- Omega acids amachepetsa cholesterol , potero amateteza matenda a mtima ku matenda osiyanasiyana - matenda a atherosclerosis, matenda a mtima, magazi, arrhythmias, etc;
- Omega acids amafunika tsiku ndi tsiku kuti ubongo wathu ukhalepo, ndipo nthawi zonse ntchito zimatetezera kuwonongeka, kuzunzidwa, komanso kukulitsa maganizo kwa ana;
- Tetezani retina ku ukalamba;
- kupewa matenda a Alzheimers;
- ndi chitetezo cha chiwindi kuchokera ku kunenepa kwambiri;
- kuchepetsa chiopsezo cha matenda a shuga;
- kuonjezera chitetezo chokwanira ndikupewa njira zotupa.