Umsebenzi omuhle womzimba awunakwenzeka ngaphandle kwezinto ezizuzisayo, ezitholakala kakhulu kwimikhiqizo yokudla. Lokhu kufaka phakathi i-vitamin E (tocopherol). Ihlanganisa izinto ezintathu ezibalulekile: i-hydrogen, i-oxygen ne-carbon. Kubalulekile ukwazi ukuthi yikuphi ukudla okuqukethe i- vitamin E ukugcina ibhalansi njalo, ngaphandle kwalokho izinkinga zezempilo zingase zenzeke, isibonelo, ukuguqulwa kwemisipha, amazinga we-glycogen, umonakalo we-myocardial, njll. Kufanelekile ukuphawula ukuthi i-vitamin E i-soluble enamafutha, ayiphuli ngenxa yethonya lokushisa okuphezulu, i-alkali ne-asidi. Lesi sici esiwusizo asivunyelwe ngisho noma umkhiqizo usukwazi ukupheka, kodwa kuyingozi kuwo ilanga eliqondile kanye namakhemikhali.
Yikuphi ukudla okuqukethe i-vitamin E?
Okokuqala, ngingathanda ukusho ukuthi i-vitamin E iyadingeka ukuqinisa imithwalo yegazi kanye namaseli okudla, kanye nokuvimbela ukuguga nokuqinisa amasosha omzimba. Emvelweni, i-tocopherol isetshenziselwa okuningi kwezitshalo, kanye nakwezinye izinhlobo zamabhaktheriya. Kumele kuqashelwe ukuthi i-vitamin E ayiyona izithelo kuphela, kodwa nakwezinye izingxenye zesitshalo. Imikhiqizo enomthamo ophezulu we-vitamin E yizimbewu zezitshalo, ngoba i-tocopherol iyadingeka ekuthuthukiseni okuvamile emibungu. Imali enkulu yalesi sitho ingatholakala ngokudla ukudla okusanhlamvu, amantongomane kanye nembewu, isibonelo, amathanga kanye ne-sunflowers.
Ukuthola ukuthi yikuphi ukudla okunengi kwamavithamini E, kufanelekile ukukhuluma ngamafutha kanye nemifino eline-tocopherol. Isibonelo, amagremu angu-100 kagesi kagorosi ane-400 mg, kanye ne-soya mayelana no-160 mg. Kulabo abathandwayo abathandwayo bokudla okunempilo, amafutha omnqumo angama-7 mg ngegridi eyi-100. Kubalulekile ukusho ukuthi amanye amafutha anezinto eziphazamisa umsebenzi womzimba, ngakho-ke akunconywa ukuba uwasebenzise ngaphakathi. Lesi sigaba sihlanganisa i-palm kanye ne-ocoju. Ngokuqondene nebhotela, akubandakanyi i-tocopherol eningi, kepha ukulinganisela kungafakwa ekudleni, ngakho-ke i-100 g ikhona u-1 mg we-vitamin E.
Uma uhlaziya imenyu yomuntu ojwayelekile, khona-ke iningi lazo zonke i-vitamin E liyabonga izithelo nemifino. Kungenxa yokuthi, nakuba kune-tocopherol encane kule mikhiqizo, idliwa ngobuningi. Ake sithathe njengesibonelo imikhiqizo eholela kokuqukethwe kwe-vitamin E nge-100 g: ubhontshisi - kufika ku-1.68 mg kanye ne-kiwi - kuze kufike ku-1.1.
Ekhuluma ngokuthi imikhiqizo iqukethe i-vitamin E, sizophinde sigxile kwimikhiqizo yenyama engekho abaholi kulokhu okuqukethwe, kodwa ingasetshenziswa ukugcina ibhalansi. Isibonelo, kunesibindi sesilwane singama-1.62 mg ngamagremu angu-100, kanti ku-fat ingulube i-0.59 mg. Uma imikhiqizo yenyama isomisiwe, eyomile futhi igcinwe, inani le-tocopherol liyancipha libe lincane.
Iqukethe i-vitamin E nezinhlamvu, kodwa ngobuningi obukhulu. Ngaphezu kwalokho, kufanele kuqashelwe ukuthi uma usebenzisa ukwelashwa, isibonelo, ukugaya, inani le-tocopherol linciphile. Uma sibheka irayisi, bese kuthi u-vitamin E ungaphezu kwe-croup izikhathi ezingu-20 ezingaphezu kokugaya. Ukuhlushwa kwalesi sici esizuzayo kunciphisa ngenxa yokugaya komkhiqizo.
Kukhona i-vitamin E ebisi kanye ne-derivatives, yize kunamanani amancane, kepha ngokusetshenziswa njalo lemikhiqizo ingathinta ibhalansi lendaba emzimbeni. Isibonelo, ku-100 g yobisi lonke uqukethe u-0.093 mg, futhi ukhilimu u-0.2 mg. Ngokuphathelene nemikhiqizo yobisi oluvuthiwe kanye noshizi, ngenxa yokugcina isikhathi eside, inani levithamini E ekudleni okunjalo liwa.