Umsebenzi ochanekileyo womzimba awunakwenzeka ngaphandle kwezinto ezixhamlayo, ezifumaneka kakhulu kwimveliso yokutya. Ezi ziquka i-vitamin E (tocopherol). Iquka izinto ezintathu ezibalulekileyo: i-hydrogen, i-oxygen kunye nekhabhoni. Kubalulekile ukwazi ukuba kukuphi ukutya okuqulethe i- vitamin E ukuze uhlale ulinganisela, ngaphandle koko iingxaki zempilo zenzeka, umzekelo, ukuguqulwa kwamascle, amanqanaba e-glycogen, umonakalo we-myocardial, njl njl. Kufanelekile ukukhankanya ukuba i-vitamin E i-soluble enamafutha, ayiphuli ngenxa yefuthe lokushisa okuphezulu, i-alkali ne-asidi. Le nkunkuma eluncedo ayivumelekanga nangona ukuba umkhiqizo usenokukhusela, kodwa ukonakalisa kuyo ilanga ngqo kunye neekhemikhali.
Ziziphi ukutya eziqukethe i-vitamin E?
Okokuqala, ndingathanda ukusho ukuba i-vitamin E iyadingeka ukuqinisa imithana yegazi kunye neeseli zondlo, kunye nokuthintela ukuguga nokuqinisa isistim somzimba. Kwimvelo, i-tocopherol ihlanganiswa ngakumbi kwizityalo, kunye nakwiindidi ezithile zebhaktheriya. Kufuneka kuqatshelwe ukuba i-vitamin E ayikho kuphela kwiziqhamo, kodwa nakwezinye iindawo zesityalo. Iimveliso ezinomxholo ophezulu we-vitamin E zihlwanyela imbewu, kuba i-tocopherol iyadingeka ekuphuculweni okuqhelekileyo kwemibungu. Inani elikhulu le nkunkuma linokufumaneka ngokutya ukutya kweenkozo, iinantambo kunye nembewu, umzekelo, amathiphu kunye neelanga.
Ukufumanisa apho ukutya okuninzi i-vitamin E, kukufanele ukukhankanywa kunye neoli yemifuno ecebileyo kwi-tocopherol. Ngokomzekelo, i-100 amagremu yeoli yengqolowa iqulethe i-400 mg, kunye ne-soya malunga ne-160 mg. Kwiindawo ezidumileyo phakathi kwabaxhamli bokutya okunomsoco, ioli yomnqumo i-7 mg nge-100 g. Kubalulekile ukusho ukuba ezinye iioli ziqulethe izinto ezichaphazela kakubi umsebenzi womzimba, ngoko akukhuthazwa ukuba uwasebenzise ngaphakathi. Eli candelo libandakanya i-palm kunye neoli yekakhukhunathi. Ngokubhekiselele kwibhotela, akubandakanyi kakhulu i-tocopherol, kodwa ukulinganisela ingafakwa ekudleni, ngoko-100 g kukho i-1 mg ye-vitamin E.
Ukuba uhlalutya imenyu yomntu oqhelekileyo, ngoko uninzi lwawo wonke uvithamini E lubonga iziqhamo nemifuno. Kuba ngenxa yokuba, nangona kukho i-tocopherol encinci kule miveliso, iyadliwa ngobuninzi. Makhe sithathe umzekelo wemveliso ekhokelela kwimixholo yevithamini E nge-100 g: iimbotyi - ukuya ku-1.68 mg kunye ne-kiwi - ukuya ku-1.1.
Xa sithetha malunga neemveliso eziqulethe i-vitamin E, siya kuqwalasela nemveliso yemveliso engekho iinkokheli kumxholo wale nto, kodwa ingasetyenziselwa ukugcina ibhalansi. Ngokomzekelo, kwisibindi sesilwanyana singama-1.62 mg nge-100 grams, kwaye kwi-ngulube i-0.59 mg. Ukuba iimveliso zenyama zomile, zomile kwaye zigcinwe, inani le-tocopherol liyancitshiswa lancinci.
Iqulethe i-vitamin E kunye nezolimo, kodwa ngexabiso elincinci. Ukongezelela, kufuneka kuqatshelwe ukuba xa usebenzisa unyango, umzekelo, ukugaya, inani le-tocopherol linciphisa. Ukuba sithetha ngerayisi, ke kwi-croup engaphilile amaxesha angama-20 ngaphezulu kwe-vitamin E ngaphezu kokugaya. Ukuxinwa kwale nzuzo kuncipha ngenxa yokugaya imveliso.
Kukho i-vitamin E ebisi kunye neemveliso zayo, nangona zixabiso elincinci, kodwa ngokusetyenziswa rhoqo le miveliso inokuchaphazela ukulinganisela kwimiba emzimbeni. Ngokomzekelo, kwi-100 g yobisi lonke uqulethe i-0.093 mg, kunye no-cream mg. Ngokubhekiselele kwimveliso yobisi kunye neentshizi, ngenxa yokugcinwa kwexesha elide, ubuninzi be-vitamin E ekudleni okunjalo kuyawa.