Yɛn nyinaa ate vitamin ho asɛm. Te sɛ Vitamin C ne D no, Vitamin E ho hia ma w’akwahosan. Ebia woate sɛ ɛboa ma wo honam ani yɛ hyew na ɛbɔ wo ho ban fi nyarewa ho. Nanso, ebia wubenya nsɛmmisa bi afa sɛ ebia wuhia nnuru a wɔde ka aduan ho, anaa nea ɛba sɛ wonom pii a. Enti, dɛn ankasa ne Vitamin E? Momma yɛmfa nsɛm a ɛnyɛ den nkyekyɛ mu.
Dɛn Pɛpɛɛpɛ ne Vitamin E?
Sɛ yɛbɛka no tiawa a, Vitamin E yɛ vitamin a srade wom a ɛboa ma wo nipadua nya apɔwmuden. Ɛsan nso yɛ adwuma sɛ ade a ano yɛ den a ɛko tia ɔyare mmoawa.
Ebia woresusuw ho sɛ, dɛn ne ade a ɛko tia ɔyare mmoawa? Susuw ho saa kwan yi so: yɛn nipadua fi awosu mu ma nneɛma nketenkete a epira a wɔfrɛ no ‘free radicals’ a ebetumi asɛe wo nkwammoaa anaasɛ ayɛ mmerɛw. Eyinom yɛ wɔn ade te sɛ akorɔmfo nkumaa a wowia wo nkwammoaa no afã horow, na ɛde onyin ne nyarewa ba ntɛm. Bere kɔ so no, saa ɔsɛe yi betumi de akwahosan tebea horow te sɛ Alzheimer yare , kokoram, anaasɛ aboa ma honam ani anyin ntɛmntɛm aba.
Ne titiriw no, Vitamin E yɛ adwuma te sɛ ɔwɛmfo a ne ho akokwaw a ɔbɔ wo nkwammoaa ho ban fi akorɔmfo yi ho. Ɛno ne ne mfaso kɛse.
Wobɛyɛ Dɛn Anya Vitamin E?
Asɛmpa a eye sen biara ni: enhia sɛ wopere sɛ wubenya Vitamin E a ɛdɔɔso. Ɛnyɛ den sɛ wubenya Vitamin E a wuhia nyinaa denam aduan a ɛkari pɛ so .
Nnuan a Vitamin E pii wom:
- Nnuadewa ne Aba: Wɔde Vitamin E ahyɛ almond ne owia-nsoromma aba mu ma.
- Nnuadewa : Nnuadewa a nhaban tuntum wom te sɛ spinach ne broccoli.
- Nnuaba : Mango, kiwi, ne avocado.
- Mpataa : Mpataa a srade wom te sɛ salmon ne tuna.
- Nnuadewa Ngo: Sunflower ngo ne safflower ngo.
Bio nso, wɔde Vitamin E ‘hyɛ’ anɔpaduan mu aburow ne nnuaba mu nsu bi mu den—hwɛ nea wɔakyerɛw so na ama woahu. Ɛsan nso yɛ ade a wɔtaa de yɛ nnuru a ɛma honam ani yɛ hyew ne Vitamin E ngo a wɔde gu nipadua no so a wɔde hwɛ honam ani.
Vitamin E Dodow Ahe na Wuhia Da biara?
Wo da biara da ahiade sesa gyina mfe a woadi so. Sɛ nhwɛso no, ebia ɛnanom a wɔma wɔn nufu behia pii kakra. Aduan a Wɔkamfo Kyerɛ (RDA) a wɔahyɛ da ayɛ no ni.
| Mfe a Mfe Kuw | Nneɛma a Wɔkamfo Kyerɛ Daa (mg) . |
|---|---|
| Awo kosi asram 6 | 4 mg |
| Asram 7 kosi 12 | 5 mg |
| Mfe 1 kosi 3 | 6 mg |
| Mfe 4 kosi 8 | 7 mg |
| 9 kosi 13 mfe | 11 mg |
| Mfe 14 ne nea ɛboro saa | 15 mg |
| Ɛnanom a Wɔma Nufu | 19 mg na ɛwɔ hɔ |
So Nneɛma a Wɔde Ka Ho Ho Hia?
Eyi yɛ asɛmmisa a wɔtaa bisa. Nokwarem no, nnipa dodow no ara nhia Vitamin E a wɔde ma. Sɛnea yɛkaa ho asɛm no, aduan a ɛkari pɛ ma wonya pii. Nnuru a wɔde ka aduan ho a wuhu wɔ nnurutɔnbea ahorow no taa kura nea wohia da biara da no mmɔho 10 kosi 20.
Nanso, sɛ wowɔ tebea horow a ɛma wotumi nnom nsu yiye te sɛ Celiac yare, Crohn yare, anaa akisikuru a ɛma wo ho yɛ wo hyew a, ebia wo nipadua bɛpere sɛ ɛbɛtwe Vitamin E afi aduan mu.
Wɔ nsɛm a ɛtete saa mu no, ɛsɛ sɛ wokɔ wo duruyɛfo nkyɛn. Wobetumi akyerɛkyerɛ mu sɛ ebia wuhia nnuru a wɔde ka wo ho, mfaso horow a ebetumi aba, ne asiane ahorow a ɛwom. Mfi ase nnom vitamin a wɔde ma da a wunni nnuruyɛfo afotu biara.
Na Sɛ Wonom Bebree nso ɛ? (Nsunsuanso bɔne ne nnuru a wɔde di dwuma boro so) .
Eyi ho hia kɛse. Ɛkame ayɛ sɛ ‘dodow a ɛboro so’ a efi aduan nkutoo mu no ntumi nyɛ yiye, enti enhia sɛ wohaw wo ho wɔ saa asɛm no ho.
Asɛm no sɔre bere a wonom nnuru a wɔde ka aduan ho a wunni aduruyɛ akwankyerɛ biara no. Esiane sɛ Vitamin E yɛ nea srade ntumi nwura mu nti, ɛnyɛ mmerɛw sɛ wɔbɛfa nsu mu akɔ; ɛboaboa ano wɔ wo ntini ne wo mmerɛbo mu.
Asiane a emu yɛ den sen biara a ɛwɔ Vitamin E dodow a ɛdɔɔso mu ne asiane a ɛkɔ soro sɛ mogya bɛtɔ amemene mu (mogya a ɛtɔ gu nipadua mu). Enti, ɛsɛ sɛ mpanyimfo kwati denneennen sɛ wɔbɛnom Vitamin E bɛboro 1000 mg da biara.
Nnuru a Ebetumi Ne Vitamin E Di Nkitahodi
Sɛ worenom Vitamin E a, ɛsɛ sɛ wuhu sɛnea ebetumi ne nnuru afoforo adi nkitaho. Sɛ wonom nea edidi so yi a, kɔ wo duruyɛfo nkyɛn ansa na woafi Vitamin E ase:
| Nnuru a Wɔde Di Dwuma | Asiane/Nkɛntɛnso |
|---|---|
| Nnuru a ɛma mogya yɛ mmerɛw (Anticoagulants) . | Vitamin E dodow a ɛdɔɔso betumi ama asiane a ɛwɔ hɔ sɛ mogya bɛtɔ no akɔ soro kɛse. |
| Nnuru a ɛma mogya mu srade (sɛ nhwɛso no, statin, niacin) . | Vitamin E a wɔde ma no betumi asiw sɛnea nnuru yi yɛ adwuma no kwan. |
| Kokoram ayaresa (Chemotherapy, Radiation) . | Ebia nnuru a ekum ɔyare mmoawa te sɛ Vitamin E bɛka kokoram ayaresa ahorow bi a etu mpɔn. |
Bio nso, sɛ worenom nnuru biara a, wo ne wo duruyɛfo nkasa ansa na wode Vitamin E aka wo nhyehyɛe ho.
Nkrasɛm a Wɔde Kɔ Fie
- Vitamin E yɛ aduannuru a ɛho hia a ɛbɔ nkwammoaa ho ban, ɛboa nipadua no mu tumi a ɛko tia nyarewa, na ɛma honam ani hwɛbea yɛ apɔwmuden.
- Wubetumi anya Vitamin E a wuhia nyinaa denam aduan a ɛkari pɛ a nhabannuru, nnuaba, nnuaba, ne mpataa pii wom so.
- Nnuru a wɔde ka aduan ho ho nhia mma nnipa dodow no ara. Kwati sɛ wobɛnom a wunni aduruyɛ mu afotu bere nyinaa.
- Vitamin E dodow a ɛdɔɔso, titiriw bere a wɔde fra nnuru te sɛ nea ɛma mogya yɛ mmerɛw no de asiane ahorow a ɛyɛ hu ba, a mogya a ɛtɔ gu nipadua no mu ka ho .
- Sɛ wususuw sɛ biribi a enni hɔ anaasɛ woresusuw ho sɛ wobɛma wo nnuru a wɔde ka aduan ho a, yɛsrɛ wo di kan kɔ wo duruyɛfo nkyɛn.
