Yɛn nyinaa ate vitamin ho asɛm. Te sɛ
vitamin C ne D no, vitamin E nso ho hia ma yɛn nipadua. Ebia woate sɛ vitamin E boa ma honam ani yɛ fɛ na ɛbɔ ho ban fi nyarewa ho. Nanso ɛtɔ mmere bi a ebia wubenya nsɛmmisa te sɛ sɛ ebia eye sɛ wobɛnom vitamin E wɔ aduruyɛ mu anaasɛ ɛnte saa, ne nea ɛba sɛ wonom pii a. Enti, dɛn ankasa ne vitamin E? Momma yɛmfa nsɛm a ɛnyɛ den nka biribiara ho asɛm.
Dɛn ankasa ne vitamin E?
Sɛ yɛbɛka no tiawa a, vitamin E yɛ
vitamin a srade wom a ɛboa ma yɛn nipadua kɔ so nya apɔwmuden. Ɛsan nso yɛ adwuma sɛ ade a ɛko tia ɔyare mmoawa a ano yɛ den yiye. Seesei ebia woresusuw nea ɛyɛ ade a ɛko tia ɔyare mmoawa no ho. Susuw ho hwɛ, yɛn nipadua no reyɛ nneɛma nketenkete a epira a wɔfrɛ no free radicals a ɛsɛe yɛn nkwammoaa na ɛma ɛyɛ mmerɛw. Eyinom te sɛ akorɔmfo a wowia asinasin nketenkete fi yɛn nkwammoaa mu, na ɛma wɔn mfe akɔ anim na wɔyare. Bere kɔ so no, saa ɔsɛe yi betumi de nyarewa te sɛ kokoram ne
Alzheimer yare aba , na ebetumi nso ama honam ani anyin ntɛm.
Enti, vitamin E te sɛ ɔwɛmfo nyansafo a ɔbɔ yɛn nkwammoaa ho ban fi akorɔmfo yi ho. Ɛno ne ade titiriw a ɛho hia wɔ eyi mu.
Yɛbɛyɛ dɛn anya vitamin E?
Asɛmpa no ni. Ɛho nhia sɛ woyere wo ho na ama woanya vitamin E dodow a wuhia. Yebetumi anya vitamin E pii
afi aduan a ɛkari pɛ mu .
Nnuan a vitamin E pii wom:
- Nnuadewa: Nneɛma te sɛ almond ne sunflower aba wɔ vitamin E pii.
- Nnuadewa : Nnuadewa a ɛyɛ ahabammono tuntum te sɛ spinach ne broccoli.
- Nnuaba : Mango, kiwi, avocado.
- Mpataa : Mpataa a srade wom te sɛ salmon ne tuna.
- Nnuadewa mu ngo: owia-nsoromma ngo (safflower ngo).
Bio nso, ɛtɔ mmere bi a wɔde vitamin E ka anɔpaduan mu aburow ne nnuaba anonne ho. Wobetumi nso akyerɛw wɔn ‘fortified’ wɔ ade a wɔde ahyɛ mu no so. Ɛsan nso wɔ nnuru bi a ɛma nsu yɛ hyew ne vitamin E ngo a wode di dwuma no mu.
Vitamin E dodow ahe na yehia da biara?
Vitamin E dodow a yehia da biara no gu ahorow gyina mfe a yɛadi so. Ɛna a ɔma nufu hia kakra sen dodow a ɔtaa ma no. Eyi ne da biara da sika a wɔkamfo kyerɛ (RDA).
| Mfe a Mfe Kuw | Vitamin E a wɔhwehwɛ da biara (milligram - mg) . |
|---|
| Efi awo so kosi asram 6 | 4 mg |
| Asram 7 kosi 12 | 5 mg |
| Mfe 1 kosi 3 | 6 mg |
| Wɔadi mfe 4 kosi 8 | 7 mg |
| Wɔadi mfe 9 kosi 13 | 11 mg |
| Mfe 14 ne nea ɛboro saa | 15 mg |
| Ɛnanom a wɔma wɔn nufu | 19 mg na ɛwɔ hɔ |
So ɛho hia sɛ wɔnom vitamin E a wɔde ma?
Eyi yɛ ɔhaw kɛse ma nnipa pii. Nokwarem no,
nnipa dodow no ara nhia vitamin E a wɔde ma koraa. Sɛnea yɛadi kan aka ho asɛm no, aduan a ɛkari pɛ ma yenya vitamin E a ɛdɔɔso ma yɛn nipadua. Mpɛn pii no, vitamin E nnuru a wuhu wɔ nnurutɔnbea ahorow no tumi kura dodow a wɔkamfo kyerɛ da biara da no mmɔho 10 kosi 20. Nanso, sɛ wowɔ dwensɔtwaa mu yare bi te sɛ celiac yare, Crohn yare, anaa ulcerative colitis a, ebia wo nipadua rentumi nnye vitamin E mfi aduan mu.
Wɔ asɛm titiriw a ɛte saa mu no, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa. Ɔbɛkyerɛkyerɛ mu sɛ ebia wuhia nnuru no anaasɛ wunhia, ne mfaso ne ɔhaw ahorow a ɛwom. Mfa vitamin nnuru nni dwuma da a wunni aduruyɛfo afotu.
Sɛ wonom vitamin E pii a, dɛn na ɛba? (Nneyɛe bɔne ne nnuru a wɔde di dwuma boro so) .
Eyi yɛ asɛm a ɛho hia paa.
Ɛnyɛ nea ɛda adi koraa sɛ wobɛnom vitamin E a efi aduan nkutoo mu a ɛboro so. Biribiara nni hɔ a ɛsɛ sɛ yɛhaw yɛn ho. Nanso ɔhaw no ba bere a wonom vitamin E nnuru a wunni aduruyɛfo afotu no. Esiane sɛ eyi yɛ vitamin a srade ntumi nwura mu nti, dodow a ɛboro so a ɛkɔ nipadua no mu no nkɔ nsu mu. Mmom no, wɔde sie yɛn ntini ne yɛn mmerɛbo mu.
Nea asiane wom sen biara a efi vitamin E a wɔnom boro so mu ba ne tebea horow te sɛ amemene mu mogya a ɛtɔ. Enti, ɛsɛ sɛ ɔpanyin kwati koraa sɛ ɔbɛnom vitamin E nnuru bɛboro miligram 1000 (1000 mg) da biara.
Nnuru bɛn na ɛnsɛ sɛ wɔde ka vitamin E aduru ho?
Sɛ worenom vitamin E aduru a, ɛsɛ sɛ wohwɛ yiye nso wɔ nnuru afoforo a wonom bere koro no ara ho. Titiriw no, sɛ worenom nnuru a edidi so yi a, kwati sɛ wobɛnom vitamin E nnuru anaa wo ne wo duruyɛfo nkɔ.
| Nnuru a Wɔde Di Dwuma | Asiane/Nkɛntɛnso |
|---|
| Mogya a ɛma mogya tu / Anticoagulants | Vitamin E pii betumi ama asiane a ɛwɔ hɔ sɛ mogya bɛtɔ no ayɛ kɛse. |
| Nnuru a ɛma mogya mu srade so tew (sɛ nhwɛso no, statin, niacin) . | Vitamin E nnuru a wɔnom no betumi asiw nnuru yi a etu mpɔn no kwan. |
| Kokoram ayaresa (Nnuru a wɔde sa yare, Mframa a wɔde sa yare) . | Nnuru a ɛko tia ɔyare mmoawa te sɛ vitamin E betumi aka sɛnea kokoram ayaresa ahorow no tu mpɔn. |
Enti, mekae wo bio sɛ, sɛ worenom nnuru biara te sɛ eyi a, hwɛ hu sɛ wubebisa wo duruyɛfo ansa na woafi ase de vitamin E aduru a wɔde di dwuma no adi dwuma.
Nkrasɛm a Wɔde Kɔ Fie
- Vitamin E yɛ vitamin a ɛho hia yiye a ɛbɔ yɛn nkwammoaa ho ban, ɛma nipadua no tumi ko tia nyarewa, na ɛma yɛn honam ani yɛ den.
- Mpɛn pii no, yebetumi anya vitamin E dodow a yehia afi aduan a ɛkari pɛ te sɛ nhabannuru, nnuaba, nnuaba, ne mpataa mu.
- Vitamin E a wɔde ma no ho nhia mma nnipa dodow no ara. Kwati sɛ wobɛnom a wunni aduruyɛ mu afotu.
- Vitamin E aduru a wɔnom boro so, titiriw bere a wɔde ka nnuru afoforo te sɛ nea ɛma mogya yɛ mmerɛw ho no betumi ayɛ nea asiane wom. Asiane ahorow a anibere wom wɔ hɔ, te sɛ mogya a ɛbɛtɔ amemene no mu.
- Sɛ wususuw sɛ vitamin E nni wo mu anaasɛ woresusuw ho sɛ wobɛnom aduru no a, di kan ne wo duruyɛfo nkasa.
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