Vithamine F ke lebitso le sa sebetseng bakeng sa mafura a polyunsaturated acids, melemo eo re nang le eona ho feta ho e utloa. Ho na le mafura a mabeli a polyunsaturated a hlokehang bakeng sa li-vithamine tsa Omega 3 le Omega 6. Li-vithamine tsena li ka etsoa ka mokhoa o ikemetseng 'meleng oa rona, empa haeba boemo bo le bong bo fumanoa, bonyane e' ngoe ea omega acid e lokela ho tsoa ka ntle, hobane e kopanngoa.
Mohloli oa Omega o thusa
Li-vithamine tsa Omega 3 le tsa Omega 6 li ka fumanoa eseng feela ho litlhapi, empa hape li ka fumanoa lihlahisoa tsa limela. Oli ea meroho e na le li-alpha-linoleic acid, eo ka mor'a hore e kenelle, e fetoloang Omega 3. Oli e joalo e na le:
- walnuts;
- lialmonde;
- folaxe;
- soneblomo;
- meroho e meroho;
- oli e kolobelitsoeng;
- li-soya;
- lijalo tsa lijo-thollo.
Leha ho le joalo, ke karolo ea 10 lekholong feela ea linoleic e nang le lihlahisoa tsena e kenngoa ke 'mele. Ka hona, ebang u rata kapa che, 'me u lokela ho ja tlhapi
.Litlhapi tsa Leoatle le mefuta eohle ea lijo tsa leoatle - ka sebele sena ke mohloli o motle ka ho fetisisa oa li-vithamine kapa mafura a Omega 3. 'Me mafura a mafura a mafura,' me ho feta moo o lulang teng, omega e holimo.
Ka mohlala, likarolo tse 3-4 tsa letsatsi le letsatsi tsa li-vithamine tse ntle ka ho fetisisa tsa Omega 3 li na le litlhapi tse latelang:
- cod;
- saalmon;
- herring;
- sprat;
- mackerel;
- sardine;
- makorinthe a pere;
- sturgeon;
- capelin;
- mullet;
- halibut;
- ka lehlakore;
- trout;
- haddock;
- leoatle.
'Me litekanyetso tse leshome tsa letsatsi le letsatsi li na le 100 g ea sebete sa cod, seo se latelang ho se koahela tlhoko ea li-vithamine tse omega 3 tse lekaneng ho ja 10 g ea sebete sa tlhapi ena. 'Me haeba litlhapi li se li tsoa litsebeng tsa hau, u ka tlatsa salate feela ka oli eo ho eona ho nang le sebete sa cod, e boetse e ruile haholo ho omega acids.
Melemo
Ho thata haholo ho bua ka melemo ea Omega 3 le 6, hobane ho bonahala eka mafura ana a phekola le ho matlafatsa 'mele oohle oa motho ho tsoa pelong le bokong ho ea moriri le lipekere. Mona ke mehlala ea liketso tsa bona:
- Omega acid e fokotsa k'holeseterole , ka tsela eo e sireletsa tsamaiso ea pelo ea mafu mafu a sa tšoaneng - lefu la atherosclerosis, lefu la pelo, tšelo ea mali, arrhythmias, joalo-joalo;
- Omega acids e hlokahalang letsatsi le leng le le leng bakeng sa boko ba rona, 'me ka ts'ebeliso ea nako e sa lekanyetsoang e sebetsa e le tšireletso khahlanong le ho sithabela, ho hlaseloa ke mabifi, le ho ntlafatsa ntlafatso ea kelello ho bana;
- Sireletsa retina ho tloha botsofaling;
- thibela lefu la Alzheimer;
- ke tšireletso ea sebete ho tsoa botenya;
- fokotsa kotsi ea ho ba le lefu la tsoekere;
- eketsa ho itšireletsa mafung le ho thibela mekhoa ea ho ruruha.