Contents
- Nā meaʻai waiwai Wikamina F
- Nā pono kūpono o ka wikamina F a me kona hopena ma ke kino
- Loaʻa ke olakino olakino
- ʻO nā mea momona momona kūpono no ka maʻi
- ʻO ka pilina me nā mea ʻē aʻe a me nā hui pono o nā huahana
- ʻO ka digestibility
- Hoʻohana i ka lāʻau kūhelu
- ʻO nā mea momona momona kūpono i ka wā hāpai
- Hoʻohana i ka cosmetology
- ʻO ka Wikamina F i ka lāʻau kuʻuna
- ʻO Vitamin F i ka noiʻi ʻepekema
- ʻMinglelo aʻoaʻo Slimming
- Nā Contraindications a me nā akahele
- E heluhelu e pili ana i nā wikamina ʻē aʻe:
ʻO ka huaʻōlelo F e pili ana i nā waikawa momona pono, ʻo ia hoʻi linoleic a alpha linoleic… Komo lākou i loko o ke kino mai ka meaʻai i ke ʻano o (mono- a me poly-) nā mea momona a hana nui i ka hoʻohaʻahaʻa ʻana i nā kiʻekiʻe o ka kolesterol, ka hoʻoponopono ʻana i ke kahe o ke koko, a me ka hoʻēmi ʻana i ka maka o ka ʻeha a me ka puʻuwai Eia hou, pono ka wikamina F no ka ulu ʻana o ka lolo i loko o ka ʻōpū i loko o ka ʻōpū, ke keiki hānau a me ka pēpē, a no ka mālama ʻana i ka hana o ka lolo i nā mākua.
Nā meaʻai waiwai Wikamina F
ʻIke nui ʻia ka momona momona a me ka monounsaturated i nā huahana holoholona e like me ka ʻiʻo a me nā huahana waiu. Loaʻa nā ʻakika momona monounsaturated i kekahi mau aila mea kanu - ʻoliva, avocado, ʻalemona, canola, pīkī, a me ka pāma. Ua manaʻo ʻia ʻo lākou ka mea olakino maikaʻi loa i ka ʻai kanaka no ka mea ʻaʻole lākou e hoʻokiʻekiʻe i nā pae cholesterol i ka nui like me nā momona saturated, a ʻaʻole lākou i maʻalahi i ka oxidation spontaneous ma mua o ka polyunsaturated fatty acids. Eia kekahi, ʻaʻole lākou i hoʻololi ʻia i loko o nā pūhui biologically ikaika e hiki ke hoʻopau i ke koena o nā ʻōnaehana kino like ʻole, e hana pinepine ʻia me nā polyunsaturated fatty acids.
Hoʻokomo pū ka ʻohana o nā polyunsaturated fatty acid i nā hui ʻelua - "" a me "". Manaʻo ʻia lāua ʻelua i nā waikawa momona kūpono no ka mea ʻaʻole hiki ke synthesize ʻia e nā kānaka. ʻO ka omega-3 fatty acid maoli ka alpha-linoleic acid, ʻoiai ka omega-6 fatty acid he linoleic acid.
ʻO ka momona o nā hua a me nā ʻanoʻano
Kaomi a me nā Pua | linoleic acid | ʻAkika linoleic Alpha | ʻO nā waikawa momona momona |
'A'ole pa'akai | 38.1 | 9.08 | 6.1 |
Nihi hua paina | 33.2 | 0.16 | 4.9 |
ʻO nā hua'ōleʻa | 32.78 | 0.07 | 5.22 |
Sesame | 23.58 | 0.42 | 7.67 |
kaʻuala na anoano | 20.7 | 0.18 | 8.67 |
Pule | 20.6 | 1 | 6.2 |
Nut nut Palakila | 20.5 | 0.05 | 15.1 |
Peanut | 15.6 | 0 | 6.8 |
ʻO Fistashki | 13.2 | 0.25 | 5.4 |
'alemona | 12.2 | 0 | 3.9 |
ʻO Hazelnut | 7.8 | 0.09 | 4.5 |
Mele | 7.7 | 0.15 | 9.2 |
Nā Pā'ālua | 4.32 | 18.12 | 3.2 |
Makadamia | 1.3 | 0.21 | 12.1 |
Ka nui o ka meaʻai
ʻO ka nui i hōʻike ʻia o ka gram o 100 mau mika o ka huahana (Monounsaturated Fatty Acids / Unsaturated Fatty Acids / Polyunsaturated Fatty Acids).
+ 15 mau meaʻai hou aku i waiwai i ka wikamina F (hōʻike ʻia ka helu o nā gram o 100 g o ka huahana (Monounsaturated Fatty Acids / Unsaturated Fatty Acids / Polyunsaturated Fatty Acids)): | |||||
Hua moa | 3.66 / 3.10 / 1.91 | Kolo, maka | 0.43 / 0.33 / 0.49 | Mango | 0.14 / 0.09 / 0.07 |
Tofu | 1.93 / 1.26 / 4.92 | Pākeke | 0.29 / 0.13 / 0.12 | ʻōpala | 0.13 / 0.02 / 0.04 |
ʻO Yogurt | 0.89 / 2.10 / 0.09 | Oyster | 0.25 / 0.47 / 0.53 | Kālika ʻōlulu | 0.10 / 0.18 / 0.67 |
Lentila, ʻulaʻula a ʻulaʻula paha | 0.50 / 0.38 / 1.14 | 'Apikola | 0.17 / 0.03 / 0.08 | Onion ʻōmaʻomaʻo | 0.10 / 0.15 / 0.26 |
Pākuʻi | 0.48 / 0.06 / 0.16 | Ke kumu aʻa | 0.15 / 0.2 / 0 | ʻO Nectarine | 0.09 / 0.07 / 0.26 |
Koi no kēlā me kēia lā no nā waikawa momona pono
Ua hoʻomohala nā mana olakino ʻEulopa i nā kulekele no ka lawe ʻana i nā waikawa momona momona nui a nā mākua:
Omega-3 | ʻAkika linoleic Alpha | 2 gram i kēlā me kēia lā |
Eicosapentaenoic Acid (ka lōʻihi o ke kaulahao omega-3 fatty acid) | 250 mg i kēlā me kēia lā | |
Omega-6 | linoleic acid | 10 g no ka lā |
Ma ʻAmelika Hui Pū ʻIa, ua hoʻonohonoho ʻia ka lawe ʻana o nā waikawa momona ma:
Omega-3 | Omega-6 | |
Kāne (19-50 makahiki) | 1,6 g / lā | 17 g / lā |
Nā wahine (19-50 makahiki) | 1,1 g / lā | 12 g / lā |
Paipai ka American Heart Association i ka ʻai ʻana i ka iʻa (ʻo ka iʻa aila hoʻi e like me ka mackerel, trout, herring, sardines, tuna, salmon) ma kahi o ʻelua mau manawa o ka pule.
Ua ʻōlelo ʻia nā wahine hāpai, nā makuahine hānai, nā keiki ʻōpio a me nā wahine e hāpai keiki ʻana ʻaʻole e ʻai i kekahi ʻano iʻa - iʻa pahi, manō a me nā mōlina mōʻī, no ka mea aia ka makaʻu i nā kiʻekiʻe o nā mea weliweli i kā lākou ʻiʻo (e like me ka mercury) . I kēlā mau hihia, aʻoaʻo ʻia nā mea hoʻopihaʻai pono.
He mea nui e mālama i ke kaulike kūpono o ka omega-3 a me ka omega-6 i ka papaʻai, e like me ka hoʻopili pono ʻana o nā mea ʻelua. ʻO kahi laʻana, ʻo nā waikawa o ka hui omega-3 (alpha-linoleic acid) kōkua i ka hōʻoluʻolu i ke kino, a me ka nui o ka omega-6 (linoleic acid) hiki, ma ka ʻaoʻao ʻē aʻe, hoʻonāukiuki i ka mumū. ʻO ke kaulike ʻole o kēia mau waikawa ʻelua ke hiki i ka maʻi, a mālama ka hui kūpono a i ʻole hoʻomaikaʻi i ke olakino. Pono kahi papaʻai olakino e pili ana i 2-4 mau manawa ʻoi aku ka nui o ka omega-6 fatty acid ma mua o ka omega-3. Akā hōʻike ka ʻike i nā ʻāina kūkulu, loaʻa ka papaʻai 14-15 mau manawa he nui ʻoi aku ka nui o nā omega-6 acid, a manaʻo nui nā mea noiʻi he mea nui ʻole kēia kaulike ʻole i ka hoʻonui ʻana i ka nui o nā maʻi ʻōpala. I ka hoʻohālikelike ʻana, loaʻa ke kaulike olakino olakino o ka mea ʻelua ma ka Mediterranean Diet a manaʻo ʻia he ʻoi aku ka maikaʻi o ke olakino puʻuwai.
I ka makaʻu ʻana i ka hoʻomohala ʻana i kahi hemahema a i ʻole kaulike ʻole o nā mea momona momona pono:
- 1 mau hānau hou;
- 2 wahine hāpai a hānai;
- 3 mau mea maʻi me ka malabsorption i ka gastrointestinal tract.
Manaʻo mākou e hoʻomaʻamaʻa ʻoe iā ʻoe iho me ka ʻano o nā ʻakika momona koʻikoʻi maoli (Omega 3-6-9 hui pū ʻana) i ka nui loa o ka honua. Aia ma mua o 30,000 mau huahana pili kaiapuni, nā kumukūʻai maikaʻi a me nā hoʻolaha maʻamau, mau 5% hōʻemi me ka code promo CGD4899, manuahi ma ka honua holoʻokoʻa i hoʻouna ʻia loaʻa.
Nā pono kūpono o ka wikamina F a me kona hopena ma ke kino
Loaʻa ke olakino olakino
ʻO kaʻai ʻana i nā waikawa momona polyunsaturated momona i ke ʻano o ka omega-3 a me ka omega-6 he mea nui loa ia i ko lākou kūlana koʻikoʻi i:
- hoʻomohala a mālama ʻana i ka hana maʻamau o ka lolo;
- mālama i ka hihiʻo;
- nā pane pale a me nā hōʻeha;
- ka hana ʻana i nā mole like me ka hormonone.
Eia kekahi, kōkua nā omega-3 i ka mālama ʻana i ke kahe o ke koko maʻamau, nā pae triglyceride, a me ke olakino puʻuwai.
ʻO nā mea momona momona kūpono no ka maʻi
- no nā pēpē pēpē: ʻO ka omega-3 kahi mea pono i ka hoʻokumu ʻana o ka lolo, nā pūnana nerve, me ka retina. He mea nui ia no nā hana ʻike a me nā neuro.
- i ka wā hāpai a me ka hānai ʻana. ʻo ka ʻōpū i loko o ka ʻōpū a loaʻa i ka pēpē hānau hou ka omega-3 wale nō mai ke kino o ka makuahine, no laila pono e hoʻokō i ka ʻai o nā mea momona momona pono i nā koina a ka makuahine a me ke keiki.
- kue i ka maʻi puʻuwai: Hōʻike ka noiʻi i ka ʻai ʻana i ka nui o ka omega-3 hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai a me ke kahe kiʻekiʻe Ua hōʻike ʻia nā noiʻi ʻana i nā mea ola i ka puʻuwai puʻuwai i ka lawe ʻana i ka omega-3 i kēlā me kēia lā hiki ke hōʻemi i ka makaʻu o ka puʻuwai hou ʻana.
- kue i ka maʻi ʻaʻai: ʻo ke kaulike olakino ma waena o ka omega-3 a me ka omega-6 acid i ka hana nui i ka pale ʻana i ka hoʻomohala ʻana a me ka ulu ʻana o nā tumors, ʻo ia hoʻi ka umauma, prostate a me nā kanesa kūpono. Hiki ke hoʻohana i nā waikawa momona i kēia mau hihia a i ʻole ma ka hui pū ʻana me nā huaora ʻē aʻe - C, E, beta-carotene a me coenzyme Q10.
- kū'ē i nā maʻi e pili ana i nā makahiki: Hōʻike nā noiʻi i ka poʻe i loaʻa ke kaulike olakino o ka omega-3 a me ka omega-6 i kā lākou papaʻai a ʻai mau i ka iʻa i hoʻemi ʻia ka pilikia o nā maʻi ʻike e pili ana i ka makahiki.
- kūʻē iā Alzheimer maʻi: ʻaʻole lawa ka lawe ʻana o nā waikawa omega-3 i mea pilikia no ka hoʻomohala ʻana i nā ʻano dementia ʻē aʻe.
ʻO ka pilina me nā mea ʻē aʻe a me nā hui pono o nā huahana
Kūkākūkā nā meaolaʻai i ka ʻai ʻana i nā meaʻai i nā cofactors e hāpai i ka lawe ʻana i nā waikawa momona momona. Kōkua lākou i ka hana hou ʻana o nā waikawa ma hope o ke komo ʻana i ke kino. ʻO nā cofactors kī nui:
- makanekiuma: kuke ʻia nā kumuwaiwai, a me ka palaoa, māhu.
- kiniki: wīwī ,,,, nā manuʻai, akepaʻa pipi.
- Nā huaʻai B: nā ʻanoʻano, limu, cereals.
- he kumu maikaʻi nā hua manu.
- Wikamina C: greens, broccoli, bele pepa, nā huaʻai hou, ʻo ia hoʻi nā hua citrus.
ʻO nā mea momona momona polyunsaturated ka mea hiki ke hoʻouku ʻia. No laila, ʻōlelo ʻia lākou e hoʻohana ia mau mea i nā mea he nui i mea e mālama ai i nā mea nāwaliwali i kā lākou hanana kemika. ʻO nā hua momona a me nā mea ʻai, kahi laʻana, nā kumu maikaʻi loa o nā antioxidant. Nā Antioxidant e pale aku i ka ʻoihana waikawa momona ʻakika lipoic alpha (loaʻa i loko o ka pipi, nā lau lau ʻōmaʻomaʻo ʻōmaʻomaʻo) huaʻai E (mai nā hua palaoa a pau, nā ʻanoʻano a) a me ka coenzyme Q10 (hana mau ʻia i ke ake, akā i kekahi mau hihia pono e lawe ʻia me ka lāʻau). Paipai ʻia e hōʻalo i ka ʻai ʻana i nā waikawa momona oxidized - hana ʻia kēia ke hoʻohana ʻia ka aila hua no ka palai ʻana, pili i ka mālamalama a i ʻole ka wela. ʻIke ʻia nā oxidized poly- a me nā monounsaturated acid i nā meaʻai i mākaukau e ʻai ʻia, ʻoiai nā meaola, e like me nā pai, nā mea ʻai pono vegetarian, falafel, etc.
ʻO ka digestibility
I mea e hoʻomaikaʻi ai i ka metabolism o nā pono momona momona i loko o ke kino, pono ʻoe:
- Mālama i kahi kaulike olakino ke hoʻopau nei i nā momona momona momona, monounsaturated a polyunsaturated, a hoʻemi pū i ka ʻai o nā momona i hana ʻia;
- hoʻonui i ka lakio o ka hana omega-6 a me ka omega-3. Paipai nā noiʻi he nui e pili ana i ka lakio 4: 1;
- e hoʻopau i nā meaola kūpono e launa pū me nā waikawa momona;
- hoʻemi i ka helu o nā kumu i hiki ke hoʻopilikia i ka lawe ʻana o nā waikawa momona.
Pehea e hoʻoponopono a hoʻomaikaʻi ai i ka meaʻai?
- ʻO ka nui o 30-35 pakeneka o ka papaʻai o kēlā me kēia lā e momona.
- ʻO ka hapa nui o kēia mau momona e monounsaturated fatty acid. Loaʻa lākou i nā aila rapeseed, aila avocado, cashews, pistachio, aila sesame, a me nā moa. Ke koho ʻana i ka aila ʻoliva, koho i nā mea ʻokanika, nāomi anuanu, ʻaila ʻaʻole hoʻomaʻemaʻe ʻia a mālama ʻia i kahi wahi anuanu a me ka pouli (ʻaʻole i loko o ka pahu hau. Hoʻohana ʻia kēia aila no ke kāhiko ʻana i nā salakeke a me ka kuke ʻana i nā mahana haʻahaʻa. Ke loaʻa nei ka kaulana no ke olakino kaomi anu no nā pono olakino. Akā ʻoi aku ka maikaʻi ʻaʻole e wela iā ia e hōʻole i ka wāwahi ʻana i nā waikawa momona omega-3.
- Hiki ke hoʻokomo ʻia i ka momona momona i ka papaʻai, akā pono ia ʻaʻole e ʻoi aku i ka palena lāʻau i makemake ʻia o 10 pākēneka o nā calorie āpau i hoʻopau ʻia i kēlā me kēia lā, a i ʻole 20 gram no nā wahine a me 30 gram i kēlā me kēia lā no nā kāne. ʻO nā momona momona i kūpono no ke kuke ʻana ʻoiai ʻo ia ka mea paʻa loa. Inā ʻoe, no ka laʻana, makemake e hoʻomoʻa i nā mea kanu, a laila ka niu, ka puaʻa i nā mea liʻiliʻi he koho olakino maikaʻi loa ma mua o ka aila mea kanu, aila ʻoliva, a i ʻole ka aila mai nā ʻano ʻanoʻano. ʻO ka aila niu i manaʻo ʻia ʻo ia ka aila pono loa no ka palai ʻana. ʻO nā koho kālā hou aku ka pata, ka puaʻa, ka ghee, ka momona o ka gose, a me ka aila ʻoliva, kaukaʻi ʻia i ka mahana a me ke olakino.
- ʻAi i nā meaʻai i loaʻa nā omega-6 kūlohelohe (linoleic acid). ʻO nā kumuwaiwai maikaʻi loa o ka omega-6 nā ʻano maka maka, ʻoi aku hoʻi nā pua lā, nā paukū, nā hua chia, a me nā ʻano hemp. ʻO nāʻaila mai kēia mau ʻanoʻano he waiwai nui nō hoʻi. ʻOi aku ka maikaʻi o ka mālama ʻana iā lākou i loko o ka pahu hau a ʻaʻole pili i ka mālama ʻana i ka wela. Hiki iā ʻoe ke hoʻopau i hoʻokahi puna o nā hua maka a i ʻole ka aila mai iā lākou i kēlā me kēia lā.
- Paipai ʻia e hoʻēmi i ka ʻai o ke kō, fructose a me ka waiʻona.
ʻO nā lula kuke no nā waikawa momona pono
Wāwahi nā momona momona ma lalo o ka mana o nā kumu nui ʻekolu - ka mālam, ka ea a me ka wela. Pono e noʻonoʻo ʻia kēia i ka wā e hoʻomākaukau ana a mālama i nā meaʻai i waiwai i ka omega-3 a me ka omega-6. ʻO ka palai ʻana a me ka wili hohonu e hōʻike ai i nā momona i ʻekolu mau mea luku i ka manawa hoʻokahi. ʻO nā momona i hōʻike ʻia i nā mahana kiʻekiʻe hiki ke hana i ka atherosclerosis, pale i ka ea mai ke komo ʻana i nā hunaola o ke kino, hoʻohaʻahaʻa i ka hana o ka ʻōnaehana pale a hoʻonui i ka makaʻu o ka hoʻomohala ʻana.
Hoʻohana i ka lāʻau kūhelu
I ka lāʻau lapaʻau, hoʻohana ʻia nā waikawa momona kūpono no ka pale ʻana a me ka mālama ʻana i nā ʻano maʻi like ʻole. Eia hou, ke nānā nei nā hopena piha o kēia mau mea.
Aia kekahi mau hōʻike e hiki i nā omega-3 fatty acid ke hōʻola a pale aku i ka hoʻopilikia ʻana i ka hoʻokumu ʻia ʻana o ke koko. Hoʻohaʻahaʻa lākou i ke kahe o ke koko a me ka helu o ka puʻuwai, hoʻemi i ka mumū, a hoʻomaikaʻi i ka hana vascular a me ka platelet
ʻO nā mea maʻi maʻi pinepine i nā kiʻekiʻe momona o ke koko. Hōʻike ka noiʻi e hiki i nā omega-3 fatty acid (ʻo ia hoʻi nā waikā kaulike lōʻihi eicosapentanoic a me docosahexaenoic acid) i loaʻa mai i ka iʻa iʻa ke hōʻemi i kēia momona. Pono e hoʻomaopopo ʻia he nui ka hiki ke hoʻomāhuahua i nā kō kō kō.
Ua hōʻike ʻia kekahi mau hoʻokolohua i ka ʻai ʻana i nā wikamina omega-3 i ka hopena maikaʻi i ke olakino o ka poʻe me nā maʻi hōʻeha e like me rheumatoid. Ma waena o nā hopena i hōʻike ʻia he hōʻemi ʻana o ka ʻeha hui, ka neʻe palena ʻana i ke kakahiaka, a me ka hoʻemi ʻana i ka nui o nā lāʻau i lawe ʻia. I kēia manawa, ka hopena o ka omega-3 i ka papa o nā maʻi e like me a.
Pono pono nā mea momona momona kūpono no ke olakino noʻonoʻo. ʻO ka Omega-3 kahi mea nui o ka membrane o nā hunaola nerve, kahi e lawe ai lākou i ka ʻike. Ua hoʻomaopopo ʻia ʻo nā mea maʻi me ke kaumaha ua haʻahaʻa loa nā pae omega-3 a me kahi kiʻekiʻe omega-3 kiʻekiʻe loa i ka lakio omega-6. ʻO ka ʻai ʻana i ka iʻa aila he 2-3 mau manawa i ka pule no 5 mau makahiki i hoʻomaikaʻi maikaʻi i ke ʻano o nā mea maʻi. ʻO ka hoʻomaikaʻi ʻana ma hope o ka lawe ʻana i ka omega-3 i hui pū ʻia me nā lāʻau i kaulana pū ʻia i nā mea maʻi me ka maʻi bipolar.
Ke nānā nei i ke kiʻekiʻe o nā waikawa momona i nā mea maʻi, ua ʻike ʻia i kēlā me kēia o nā mea i nīnauele ʻia (20 poʻe), nāna i lawe pū i nā antipsychotics, ua hoʻemi ʻia ka lakio o ka omega-3 i ka omega-6. Ua noho mau ia ma hope o ka make ʻana o ka mea maʻi. Lawe i ka 10 gram o ka aila iʻa i kēlā me kēia lā, a laila, he hopena maikaʻi i nā ʻōuli o nā mea maʻi.
Hiki ke ʻike ʻia nā pae haʻahaʻa o kekahi mau momona momona i nā keiki me ka maʻi defact hyperactivity deficit attention. ʻO ke kūlike kaulike o ka omega-3 a me ka omega-6 he mea maikaʻi loa ia no nā keiki ʻelua me ADHD a me nā mākua.
ʻO nā waikawa momona kekahi o nā mea nui i ka mālama ʻana i nā mea maʻi.
ʻO nā mea momona momona kūpono i ka wā hāpai
He mea nui nā EFA i ke kūkulu ʻana i nā membrane pūnaewele a no laila hāʻawi i ka hoʻokumu ʻana o nā pūnaewele hou. ʻAʻole hiki ke synthesize ʻia e nā kānaka nā mea momona momona mua, no laila ke hilinaʻi nei ke olakino kanaka i ka lawe ʻana o nā waikawa momona mai ka meaʻai.
Pili pono ka ʻōpū i loko o ka ʻōpū i ke kiʻekiʻe o nā wai momona i loko o kona kino. Hoʻopili lākou i ka ulu ʻana o ka ʻōnaehana ʻōiwi a me retina. Hōʻike nā noiʻi i ka wā o ka hāpai ʻana, hāʻule wikiwiki ka pae o nā momona momona i ke kino o ka makuahine. ʻOiaʻiʻo nō kēia o ka acid acid docosahexaenoic - ʻo ia ka acid acid a me nā hana nui i ka ʻōnaehana hopohopo waena. Ma ke ala, hoʻoneʻe ʻia kēia waikawa i loko o ke kino o ka makuahine e komo i loko o ka ʻōpū, a i ka hānau ʻana o ke keiki mua, ʻoi aku ke kiʻekiʻe o kēia acid i ka makuahine ma mua o ka hānau ʻana o nā keiki ma hope. ʻO kēia ke kumu ma hope o ka hāpai mua, ʻaʻole hoʻihoʻi ʻia ka nui o ka waikawa docosahexaenoic i ka makuahine i kāna pae ma mua. Ua hoʻomaopopo ʻia he hopena maikaʻi ko ka docosahexaenoic acid i ka nui o ka iwi poʻo, kaupaona a me ke kiʻekiʻe o nā pēpē ma mua.
ʻO ka Omega-3 a me ka omega-6 fatty acid kekahi mea nui loa no ka ulu ʻana o ka ʻōpū. I mea e loaʻa ai iā lākou ka nui o ka nui, aʻoaʻo ʻia e hoʻopili i ka papaʻai o kahi wahine hāpai e like me nā meaʻai e like me nā aila mea kanu, nā iʻa i 2 mau manawa i ka pule, a me nā huaora, e pili pū me nā waikawa momona pono.
Hoʻohana i ka cosmetology
Ma muli o ko lākou hopena maikaʻi, ʻoi aku hoʻi ma ka ʻili, ʻo nā waikawa momona koʻikoʻi (ʻike ʻia ʻo ia ʻo vitamin F) he mea nui i ka cosmetology, e lilo ana i mea hoʻohana nui ʻia i nā mea hoʻonaninani he nui i manaʻo ʻia no ka mālama ʻana i kēlā me kēia lā a me ke kino. ʻO ka nele o kēia mau mea hiki ke alakaʻi i ka maloʻo nui o ka ʻili. Inā hoʻohana ʻia nā aila meaʻai ma ke ʻano he kumu hoʻonaninani, kahi e loaʻa ai nā momona momona koʻikoʻi, ʻo ia mau huahana ke pale aku i ka nalowale o ka wai mai ka ʻili ma ka hana ʻana i kahi papa pale ma ka epidermis. Eia kekahi, hoʻomāmā lākou i ka stratum corneum a hoʻemi i ka ʻili o ka ʻili, a laila hoʻomaha i ka ʻeha. Ma waho aʻe o kēia, he kuleana koʻikoʻi lākou i ka hana kūpono o ke kino kanaka. Hoʻomaopopo ka lāʻau lapaʻau i ka hopena maikaʻi o nā aila meaʻai i ka synthesis biological o nā ʻāpana o nā membrane cell, pili i ka lawe ʻana a me ka oxidation o ka cholesterol. ʻO ka nele o nā ʻakika momona koʻikoʻi hiki ke alakaʻi i ka palupalu o nā kīʻaha koko, kahi deterioration o ka ʻōnaehana pale, ke kaʻina o ke koko clotting a alakaʻi i.
Linoleic acid (loaʻa i ka sunflower, soy, saffron, kulina, sesame, a mai hoʻi) hoʻomaikaʻi i ka lipid ālai o ka maloʻo maloʻo, pale aku i ka pulu lilo a normalizes ka ʻili metabolism. Hoʻomaopopo ʻia he mau haʻahaʻa haʻahaʻa ka linoic o ka poʻe me ka hopena o nā pores, comedones a me eczema. ʻO ka hoʻohana ʻana o ka waikino linoic no ka ʻili a me ka ʻili pilikia e alakaʻi ai, ka hoʻomaʻemaʻe ʻana i nā pores a me ka hoʻēmi o ka nui o nā huehue. Eia kekahi, ʻo kēia ʻakika kahi ʻāpana o nā membrane pūnaewele.
ʻO nā waikawa momona momona ʻē aʻe no ka ʻili ka gamma-linoleic acid (i loaʻa ma ka borage, binder a me ka hemp aila) a me ka alpha-linoleic acid (i loaʻa i ka flaxseed, soybean, rapeseed oil, walnut oil, palaoa germ and fittoplankton). ʻO lākou nā mea physiological o nā membrane cell a me mitochondria i ke kino o ke kanaka. A ʻo eicosapentaenoic a me docosahexaenoic acid (aia lāua ʻelua i loko o ka hui omega-3 a loaʻa i loko o ka iʻa iʻa) pale i ka hoʻomohala ʻia ʻana o nā puʻupuʻu, hoʻomaha i ka mumū ma hope o ka puka ʻana o ka lā, hoʻemi i ka huhū a hoʻoulu i nā kaʻina hana hoʻōla.
ʻO nā ʻakika momona koʻikoʻi e hoʻomaʻemaʻe a maʻemaʻe ka ʻili. Hiki i nā ʻakika momona unsaturated ke komo i nā membrane cell, hoʻoponopono i ka pale epidermal i hōʻino ʻia a hoʻopaʻa i ka nalowale o ka makū. Hoʻohana ʻia lākou ma ke ʻano he kumu no ka creams, emulsions, cosmetic milk and creams, ointments, hair conditioners, cosmetic masks, pale lip balms, bath bath, a me nā huahana mālama nail. He nui nā mea kūlohelohe me ka hana biological kiʻekiʻe, e like me nā huaora A, D, E, provitamin A a me nā phospholipids, nā hormones, nā steroids a me nā wai kūlohelohe, e hoʻoheheʻe i loko o nā momona momona.
Hiki ke loaʻa nā keu pono āpau ma luna i ka lawe ʻana i nā wikamina, ka hoʻopili ʻana i nā lāʻau i ka ʻili, a i ʻole i ka lawelawe intravenous. Pono kēlā me kēia hihia kikoʻī e kūkākūkā me kahi kauka.
ʻO ka Wikamina F i ka lāʻau kuʻuna
I ka lāʻau lāhui, manaʻo nui ʻia nā waikawa momona kūpono no nā ʻōpū hanu. Kōkua lākou i ka mālama ʻana i ka lahilahi o nā membrane pūnaewele, kōkua i ka hana māmā maʻamau. ʻO nā ʻōuli o ka lawa ʻole o ka wikamina F a me ke kaulike ʻole, ʻo ia ka lauoho palupalu a me nā kui, nā dandruff, nā noho humuhumu. Hoʻohana ʻia nā waikawa momona i ke ʻano o nā mea kanu a me nā aila holoholona, nā ʻanoʻano a me nā nati. Hoʻopiha hou ʻia ka Vitamin F mai ka meaʻai. Eia kekahi laʻana, ʻōlelo ʻia e ʻai i ka 50-60 mau huna i mea e hāʻawi ai i ka lawe ʻana o nā waikawa momona i kēlā me kēia lā. Hoʻohui ʻia, manaʻo ʻia ka huaola F i kahi lāʻau pono no ka mumū a me ke ahi. No kēia, hoʻohana mua ʻia nā aila.
ʻO Vitamin F i ka noiʻi ʻepekema
- No ka manawa mua, ua loaʻa kahi loulou ma waena o ka ʻai ʻana i nā nati he nui i ka trimester mua o ka hāpai ʻana a me nā hopena i ka hiki ke noʻonoʻo, ka noʻonoʻo a me ka hoʻomanaʻo lōʻihi o ke keiki. Ua noʻonoʻo ka poʻe noiʻi Sepania i ka ʻai ʻana i nā nati e like me nā walnuts, nā ʻalemona, nā peanuts, nā hua paina a me nā hazelnut. Hāʻawi ʻia ka dynamics maikaʻi i ke alo o folate, a me omega-3 a me omega-6 i nā hua hua. Kūleʻa kēia mau mea i loko o nā neural, ʻo ia hoʻi i ka ʻaoʻao mua o ka lolo, ʻo ia ke kuleana no ka hoʻomanaʻo a me nā hana luna o ka lolo.
- Wahi a ka American Journal of Respiratory and Critical Medicine, ʻo ka ʻai ʻana i ka omega-3 a me ka omega-6 fatty acid paha ka hopena ʻē aʻe i ka paʻakikī o ka hānō i nā keiki, a me kā lākou pane i ka haumia ea o loko. ʻO nā keiki me nā kiʻekiʻe kiʻekiʻe o ka omega-3 i kā lākou papaʻai e ʻike i ka liʻiliʻi o nā ʻōuli hānō i ka pane ʻana i ka haumia o ka ea. ʻO ka mea ʻāpiki, hoʻonui ka ʻai ʻana o nā meaʻai i kiʻekiʻe i ka omega-6 i hōʻino i ke kiʻi olakino o nā keiki maʻi.
- Wahi a kahi noiʻi i mālama ʻia e nā ʻepekema ma ke Kulanui o Nebraska Medical Center (USA), hiki i nā omega-3 fatty acid ke kāohi i ka ulu ʻana o nā hunaola maʻi ʻaʻai. Manaʻo ʻia kēia hopena ma muli o nā anti-inflammatory waiwai o omega-3. No laila, hiki i kahi papaʻai waiwai i ka iʻa iʻa ke pale i ka ulu ʻana o nā tumors.
ʻMinglelo aʻoaʻo Slimming
- E uku pono ʻia ka hoʻolohe ʻana i ka nui o nā haʻihaʻi i hoʻopau ʻia. ʻO ka hana nui e hoʻopau i ke kō a, inā hiki, mai ka papaʻai. Pono hoʻi e hōʻalo i nā mea inu ʻona ʻole.
- Pono ka momona e 5 i ka 6 pākēneka o kāu hana ikehu.
- ʻOi aku ka maikaʻi o ka hoʻohana ʻana i nā aila like ʻole no ka ʻaukā saladi a me ka palai. ʻO kahi laʻana, ʻo ka aila ʻoliva a me ka aila sunflower e kūpono loa i nā salakeke.
- ʻAi i nā meaʻai palai liʻiliʻi e like me ka hiki ma muli o nā hopena kemika e kū i ka aila i ka wā o ka palai ʻana.
Nā Contraindications a me nā akahele
Nā hōʻailona o ka lawa ʻole ka wikamina F
ʻO kekahi mau hōʻailona kūpono o ka hemahema a me / a i ʻole kaulike ʻole ma waena o nā mea momona momona e wili ana, maloʻo o ke kino a me ke poʻo, nā kui kui, a me nā ʻōuli atypical e like me ka hānō, ka make wai nui a me ka urination, ka huhū a i ʻole ka loko ʻino, ʻano maikaʻi ʻole, hopohopo a me kahi ʻano maʻalahi i ka hoʻowahāwahā a me nā kaulike ʻole o ka hormonal (me ka cortisol, nā homone thyroid, a me ka insulin). He mea nui ke kaulike o nā waikawa momona i ke kino no kēlā me kēia kaʻina hana physiological. No ka hoʻoholo ʻana i ke kiʻekiʻe o nā waikawa momona, a me nā mea ʻē aʻe, hana ʻia kahi anamanaʻo o ka membrane erythrocyte a i ʻole ka hoʻāʻo hana ʻana o nā huaora a me nā minelala o ka hui B.
ʻO ke kaulike ʻole i ka momona e halihali i kēia mau pilikia aʻe:
- ʻO ka ʻai nui ʻana i nā momona trans hiki ke hāʻawi i nā pilikia cardio-metabolic, ʻo ia ka mea mua o ka maʻi kō a me ka maʻi maʻi maʻi;
- ʻo ka ʻai nui loa o ka omega-6 ke hoʻohālikelike ʻia me ka omega-3 e pili pū paha me ka mumū mau a me nā maʻi degenerative;
- ʻO ka nui o ka omega-3 a me ka nele o ka omega-6 hiki ke alakaʻi i kekahi mau pilikia olakino.
ʻO ka nui o ka omega-3 ka mea weliweli.
- no ka poʻe e ʻeha nei i nā maʻi kāpili koko a i ʻole e hoʻohana ana i nā anticoagulants;
- hiki ke hoʻoweliweli i ka maʻi pākī, bloating;
- hoʻonui i nā kō kō kō.
ʻO ka nui o ka omega-6 ka mea weliweli.
- no ka poʻe me ka hopu ʻana i ka maʻi;
- no ka mea hāpai;
- ma muli o ka hōʻino ʻana o ke kaʻina hana hoʻohaunaele.
Ka launa pū me nā mea ʻē aʻe
Manaʻo ʻia ʻo ka pono o ka wikamina E e hoʻonui me ka hoʻonui o ka lawe ʻana o nā waikawa momona pono.
Ka moʻolelo o kaʻike
I ka hopena o 1920, ua hoihoi ka ʻepekema i ka waiwai kūpono o nā momona. Ma mua o kēlā, ua ʻike ʻia nā momona momona e hoʻolako i ka ikehu a loaʻa i nā wikamina A a me D. Ua paʻi ʻia kekahi mau ʻatikala e wehewehe ana i nā hemahema i ʻike ʻole ʻia ma mua mai ka hoʻopau ʻia ʻana o nā ʻano momona āpau mai ka papaʻai, a me ka loaʻa ʻana o kahi huaola hou, F . Ma hope o ka hoʻāʻo hou ʻana, ua ʻike ka ʻepekema hiki ke hoʻōla ʻia ka hemahema e ka lawe ʻana i ka "acid linoelic" maʻemaʻe, a i ka makahiki 1930 ua hoʻohana mua ʻia ka huaʻōlelo "fatty acid."
Nā Mea Hoʻohanohano
- ʻO ke kumu maikaʻi o nā waikawa momona ʻaʻole multivitamins, akā ʻo ka iʻa iʻa. Ma ke ʻano he kānāwai, ʻaʻole hoʻokomo ʻia nā momona i nā multivitamins. Hoʻohui ʻia, lawe ʻoi aku ka aila iʻa me kahi pāʻina i loaʻa nā momona.
- Aia kekahi kaʻao e hiki i ka ʻai ʻana i ka omega-3 ke hoʻohaʻahaʻa i nā kiʻekiʻe kolesterol. ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i nā wikamina omega-3 e hoʻohaʻahaʻa ai i nā pae triglyceride, i pili ai i ka maʻi maʻi puʻuwai. Ma ka hoʻololi ʻana, ʻo ka hoʻololi ʻana i nā momona momona momona "maikaʻi" me nā momona polyunsaturated "olakino" e hoʻohaʻahaʻa i nā pae kolesterol.
Ua hōʻiliʻili mākou i nā mea nui e pili ana i ka wikamina F i kēia kiʻi a e mahalo mākou inā ʻoe e kaʻana i ke kiʻi ma kahi pūnaewele a blog paha, me kahi loulou i kēia ʻaoʻao.
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- Nā Pono ʻAi momona. Nā Nutri-ʻoiaʻiʻo,
- ʻO nā waikawa momona momona lōʻihi (LC-PUFAs: ARA, DHA a me EPA) ke nānā aku. Kākau ʻia e Dr. Peter Engel ma 2010 a hoʻoponopono hou ʻia e D. Raederstoff ma 15.05.17.,
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- Aleksndra ZIELINSKA, Izabela NOWAK. ʻO nā waikawa momona i nā aila mea kanu a me ko lākou koʻikoʻi i ka cosmetic ʻoihana. CHEMIC 2014, 68, 2, 103-110.
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- Gignac F, Romaguera D, Fernández-Barrés S, Phillipat C, Garcia-Esteban R, López-Vicente M, Vioque J, Fernández-Somoano A, Tardón A, Iñiguez C, Lopez-Espinosa MJ, García de la Hera M, Amiano P, Ibarluzea J, Guxens M, Sunyer J, Julvez J. Maternal nut komo i loko o ka hāpai keiki a me ke keiki neuropsychological ulu a hiki i 8 mau makahiki: He heluna kanaka-ma muli cohort hoʻopaʻa haʻawina ma Sepania. Ka Nupepa ʻEulopa o Epidemiology (EJEP). Mei 2019. DOI: 10.1007 / s10654-019-00521-6
- Emily P Brigham, Han Woo, Meredith McCormack, Jessica Rice, Kirsten Koehler, Tristan Vulcain, Tianshi Wu, Abigail Koch, Sangita Sharma, Fariba Kolahdooz, Sonali Bose; ʻO Corrine Hanson, Karina Romero; ʻO Gregory Diette, a ʻo Nadia N Hansel. Hoʻololi ka Omega-3 a me ka Omega-6 i ka Asthma Severity a me ka pane i ka haumia ea i loko o nā keiki. Ka Nūpepa ʻAmelika o ka Respiratory and Critical Care Medicine, 2019 DOI: 10.1164 / rccm.201808-1474OC
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- 5 ʻIke liʻiliʻi e pili ana i nā wai momona - a no ke aha ʻoe e pono ai iā lākou no kou lolo,
- Ke hōʻino nei i nā kaʻao me nā ʻike e pili ana i ka Omega-3 Fatty Acids,
Hoʻohana ʻia nā mea āpau me ka ʻole o kā mākou ʻae palapala mua ʻia.
ʻAʻole kuleana ke alakaʻi no nā hoʻāʻo ʻana e noi i kahi papa kuhikuhi, ʻōlelo aʻo a papaʻai paha, a ʻaʻole nō hoʻi e hoʻohiki i ka ʻike i kuhikuhi ʻia e kōkua a hōʻeha paha iā ʻoe iho. E akahele a nīnau mau i ke kauka kūpono.