I-Vitamin E ekudleni

I-Vitamin E (okanye, njengoko kubizwa nangokuthi, i-tocopherol) yaziwa ngathi njengeyilungiso jikelele kwi-ulondolozo lolutsha, ubuhle kunye nempilo. Kwaye yonke into yokuba le nto iyinqaba ekhethekileyo ekhusela umzimba wethu kwimiphumo emibi ye-radicals yamahhala. Ukongeza, i-vitamin E ekudleni inondla iiseli zethu nge-oksijini, inceda ukuqinisa iindonga zemithambo yegazi, ukulwa ne-thrombosis kwaye iqinisa intliziyo.

Ndingakanani na ukuba ndiyidle i-vitamin E ekudleni?

Ukunconywa kwemihla ngemihla yokutya okuqukethe i-vitamin E kufuneka kubalwe ngesiseko salo mveliso kule mveliso. Ngomhla ufuna:

• abantwana - 7-10 IU;
• abadala, kungakhathaliseki ukuba besini - 30 IU.

Ukuba uyayigcina le meko, i-hypovitaminosis kunye neempawu zayo ezingathandekiyo aziyibi. Nangona kunjalo, ungathembeli kulo mqondiso - oku kuphela ubuncinane kakhulu. Ukuxhasa ngokugcwele umzimba kufuneka i-200 IU.

Ziziphi ukutya ezinevithamini E?

Umxholo wevithamini E kwimveliso isasazwa ngokukodwa. Le vivamini iyimvelaphi yemifuno, kwaye kwimveliso yemvelaphi yezilwanyana ingafumaneka ngokuthe rhoqo, kwaye umxholo wayo uncinci. Ngokuqhelekileyo iimveliso eziqukethe i-vitamin E, asiyidli yonke imihla - kwinto yokutya esiqhelekileyo, incinci kakhulu.

Cinga ukuba yiyiphi imveliso yevithamini E kwisixa esiphezulu:

• Ioyile yemifuno ihlume ingqolowa 320 IU;
• ioli yegesi 250 IU;
• ioli ye-soy 92-120 IU;
• ihlume ingqolowa 27 IU;
• idibanisa ioli 23 IU;
• ingqolowa 10 IU;
• ii-peas (ezivuthiwe) 8 IU;
• isaladi ye-8 IU;
• Iifama eziluhlaza 5,5 - 6,4 IU;
• parsley 5.5 ME;
• Iimbotyi ezimhlophe 4 IU;
• ibhasi 3.2-5,2 IU;
• amaqanda abilisiwe ama-3.0 IU;
• Umgubo wengqolowa 80% 2.8 ME;
• rye 2.2-3.5 IU;
• i-oats, ii-oat flakes 2,1-3,25 IU;
• ibhotela 2,1-0,6 IU;
• isonka sesonka 21 ME;
• umgubo wengqolowa 70% 1.7 ME;
• izaqathe 1,5 ME;
• isinkwa esimhlophe 1.4 IU;
• ushizi 0.3-0.6 IU;
• Ubisi olutsha 2.5% inqatha 0.2 IU.

Kuloluhlu kubonakala ukuba ukutya okucebileyo kwi-vitamin E kaninzi akufakiwe kwisondlo sethu kuzo zonke, kwaye ezo esizisebenzisayo zokutya ziqulethe ngokungekho mkhulu kakhulu.

Ngubani ofuna i-vitamin E ekudleni?

I-Vitamin E inegama elidumileyo elibizwa ngokuba yi-"vitamin vitamin". Leli gama libanjwe ngesizathu: into yokuba le nto iyakuqinisekisa ukusetyenziswa okuzinzileyo nokuchanekileyo kwegonads kumadoda nabasetyhini. Yingakho ngexesha lokucwangcisa ukukhulelwa, iqabane ngalinye linconywa ukuthatha i-vitamin E eyongezelelweyo ukwenzela ukwandisa amathuba okukhulelwa kwangaphambili. Nangona kunjalo, oomama abakhulelweyo kunye noomama abanamano badinga le vitamin.

Kwimeko apho kukho naziphi na iingxaki ezinxulumene nomsebenzi we-endocrine okanye inkqubo ye-nervous, ingqondo okanye izitya ziphazamiseka, kuyimfuneko ukwandisa umthamo wesigulane ukutya kwevithamini E (yiyiphi ukutya equkethe i-vitamin E, sele uyayazi, ngokunjalo ucebisa itafile yakho ngebhotile yeoli yegesi).

Kwakhona kwaziwa ukuba i-vitamin E yenye yezinto ezibaluleke kakhulu eziqinisekisa ukusetyenziswa kakuhle kweso sakhiwo esibalulekileyo somzimba womntu njengentliziyo yesisu. Yingakho itafile ecebile kwimveliso ene-vitamin E ibaluleke kakhulu kunoma yimuphi umntu onokwenza nayiphi na ingxaki nge-cardiovascular system (ngeendlela, oku kusebenza kwabashushu).

Nangona kunjalo, naluphi na ukutya okucebileyo kwi-vitamin E akukho, kwiimeko eziphuthumayo, kufuneka udibanise isongezelelo sekhemesi kwisondlo sakho esiqhelekileyo.