I-Vitamin E (noma, njengoba kubizwa nangokuthi, tocopherol) iyaziwa njengendlela yokwelapha yonke indawo yokulondolozwa kwentsha, ubuhle nempilo. Futhi konke ngoba lokhu kuyisihlangu esiyingqayizivele esivikela umzimba wethu emiphumeleni eyingozi yama-radicals yamahhala. Ngaphezu kwalokho, i-vitamin E ekudleni inondla amangqamuzana ethu nge-oksijeni, isiza ukuqinisa izindonga zemithambo yegazi, ukulwa ne-thrombosis ngisho nokuqinisa inhliziyo.
Ngingakanani okufanele ngidle i-vitamin E ekudleni?
Ukudla okunconywa nsuku zonke kokudla okuqukethe i-vitamin E kufanele kubalwe ngesisekelo salo mkhiqizo kulo mkhiqizo. Ngosuku oludingayo:
- izingane - 7-10 IU;
- abadala, kungakhathaliseki ukuthi ubulili - 30 IU.
Uma ubona lokhu kuvamile, i-hypovitaminosis kanye nezimpawu zayo ezingathandeki akuyona into embi kuwe. Kodwa-ke, ungathembeli kule nkomba - lokhu kuphela okungenani okudingekayo. Ukusekela ngokugcwele umzimba kudinga cishe 200 IU.
Yikuphi ukudla okunevithamini E?
Okuqukethwe kwevithamini E emikhiqizo kusakazwa ngokuqondile. Le vithamini inemvelaphi yemifino, futhi ekukhiqizeni isilwane semvelaphi ingatholakala kakhulu kakhulu, futhi okuqukethwe kwayo kuncane. Imikhiqizo evame ukuqukethe i-vitamin E, asidli nsuku zonke - kulokho okudla ukudla okujwayelekile, kuyinto encane kakhulu.
Cabanga ngemikhiqizo yevithamini E enani eliphakeme:
- amafutha yemifino avela ukolweni 320 IU;
- amafutha ommbila 250 IU;
- amafutha e-soy 92-120 IU;
- ihlume ukolweni 27 IU;
- linseed ioli 23 IU;
- ummbila 10 IU;
- uphizi (ovuthiwe) 8 IU;
- isaladi ye-8 IU;
- ama-peas aluhlaza 5,5 - 6,4 IU;
- i-parsley 5.5 ME;
- ubhontshisi omhlophe 4 IU;
- ibhali 3.2-5.2 IU;
- amaqanda abilisiwe 3.0 IU;
- ufulawa wekolweni 80% 2.8 ME;
- rye 2.2-3.5 IU;
- amafutha, ama-oat flakes 2,1-3,25 IU;
- ibhotela 2,1-0,6 IU;
- isinkwa se-rye 2,1 ME;
- ufulawa wekolweni 70% 1.7 ME;
- izaqathe 1,5 ME;
- isinkwa esimhlophe 1.4 IU;
- ushizi 0.3-0.6 IU;
- ubisi fresh 2.5% fat 0.2 IU.
Kulolu hlu kubonakala ukuthi ukudla okunevithamini E okuvame ukufakwa ekudleni kwethu nhlobo, futhi lokho esikujwayele ukukudla kuqukethe kungenani elikhulu kakhulu.
Ngubani odinga i-vitamin E ekudleni?
I-Vitamin E inegama elidumile elidumile - libizwa ngokuthi "i-vitamin vitamin". Leli gama libanjwe ngesizathu: iqiniso liwukuthi lesi sici siqinisekisa ukusebenza okuzinzile nokulungile kwamagonads kokubili amadoda nabesifazane. Yingakho ngesikhathi sokuhlela ukukhulelwa, umlingani ngamunye unconywa ukuthatha i-vitamin E eyengeziwe ukuze ukwandise amathuba okukhulelwa. Kodwa-ke, abesifazane abakhulelwe nabamnakekeli badinga lo vithamini.
Uma kwenzeka ukuthi noma yiziphi izinkinga ezihlobene nomsebenzi we-endocrine noma isimiso sezinzwa, ubuchopho noma izitsha ziphazamiseka, kuyadingeka ukwandisa umthamo wesiguli
Kuyaziwa ukuthi i-vitamin E ingenye yezakhi ezibaluleke kakhulu eziqinisekisa ukusebenza kahle kwalesi sici esibalulekile somzimba womuntu njengesisindo senhliziyo. Yingakho itafula elicebile ngemikhiqizo ene-vitamin E libaluleke kakhulu kunoma yimuphi umuntu onoluhlobo lwezinkinga zesimiso senhliziyo (ngendlela, lokhu kusebenza kwabokubhema).
Kodwa-ke, noma yikuphi ukudla okunevithamini E engekho, ezimweni eziphuthumayo, udinga ukwengeza ukwesekwa kwekhemisi ekudleni kwakho okujwayelekile.