Mí katã míese vitaminwo ŋu nya kpɔ. Abe Vitamin C kple D ene la, Vitamin E hã le vevie na wò lãmesẽ. Ðewohĩ èse be ekpena ɖe ŋuwò be wò ŋutigbalẽ nanɔ keklẽm eye wòkpɔa tawò tso dɔléle me. Gake nyabiase aɖewo ate ŋu anɔ asiwò ku ɖe nenye be èhiã kpeɖeŋutɔtikewo, alo nusi adzɔ ne ènoe wògbɔ eme ŋu. Eyata nuka tututue nye Vitamin E? Mina míamae ɖe nya bɔbɔewo me.
Nuka Tututue Nye Vitamin E?
Kpuie ko la, Vitamin E nye vitamin si me ami le si kpena ɖe wò ŋutilã ŋu wònɔa lãmesẽ me. Ewɔa dɔ hã abe nusi tsia dzoxɔxɔ nu sẽŋu aɖe ene.
Ðewohĩ ànɔ ɖokuiwò biam be, nukae nye antioxidant? Bu eŋu ale: le dzɔdzɔme nu la, míaƒe ŋutilã wɔa nu suesuesue siwo gblẽa nu le ame ŋu siwo woyɔna be ‘free radicals’ siwo ate ŋu agblẽ nu le wò lãmenugbagbeviwo ŋu alo agbɔdzɔ. Amesiawo wɔa nu abe fiafitɔ sue siwo fi wò lãmenugbagbeviwo ƒe akpa aɖewo ene, si hea tsitsi kple dɔléle vɛ kaba. Le ɣeyiɣi aɖe megbe la, nugbegblẽ sia ate ŋu ahe lãmesẽkuxiwo abe Alzheimer ƒe dɔléle , kansa, alo ana ŋutigbalẽ natsi kabakaba.
Le nyateƒe me la, Vitamin E wɔa dɔ abe dzɔla bibi aɖe ene si kpɔa wò lãmenugbagbeviwo ta tso fiafitɔ siawo si me. Emae nye eƒe viɖe gãtɔ kekeake.
Aleke Nàwɔ Akpɔ Vitamin E?
Nya nyuitɔ kekeakee nye esi: mehiã be nàʋli vevie be Vitamin E nasu asiwò o. Àte ŋu akpɔ Vitamin E siwo katã nèhiã bɔbɔe to nuɖuɖu si da sɔ me .
Nuɖuɖu siwo me Vitamin E sɔ gbɔ ɖo:
- Nukuwo Kple Nukuwo: Vitamin E yɔ almond kple ɣe ƒe keklẽ me fũ.
- Amagbewo : Amagbe siwo ƒe aŋgbawo le viviti abe aŋanyi kple broccoli ene.
- Atikutsetsewo : Mango, kiwi, kple avocado.
- Tɔmelã : Tɔmelã siwo me ami le abe salmon kple tuna ene.
- Amagbemiwo: Sunflower-mi kple safflower-mi.
Tsɔ kpe ɖe eŋu la, wotsɔ Vitamin E ‘do ŋusẽ’ ŋdi nuɖuɖu kple atikutsetse me tsi aɖewo—lé ŋku ɖe nusiwo woŋlɔ ɖe wo dzi ŋu be nàka ɖe edzi. Enye nusi bɔ ɖe tsilétikewo kple Vitamin E ami siwo wozãna tsɔ léa ŋutigbalẽe hã me.
Vitamin E Agbɔsɔsɔme Kae Nèhiã Gbesiagbe?
Wò gbesiagbe nudidiwo trɔna le ƒe si nèxɔ nu. Le kpɔɖeŋu me, vidada siwo le no nam vidadawo ate ŋu ahiã nu geɖe wu vie. Nuɖuɖu Ŋuti Gakpekpeɖeŋu si Wokafu (RDA) si woɖo ɖi lae nye esi.
| Ƒe ƒe Ƒuƒoƒo | Gbesiagbe Nuɖuɖu si Wokafu (mg) . |
|---|---|
| Dzidzi vaseɖe ɣleti 6 | 4 mg |
| ɣleti 7 va ɖo 12 | 5 mg |
| Ƒe 1 va ɖo ƒe 3 | 6 mg |
| Ƒe 4 va ɖo ƒe 8 | 7 mg |
| Ƒe 9 va ɖo ƒe 13 | 11 mg |
| Ƒe 14 kple edzivɔ | 15 mg |
| Vidada Siwo Naa No Vi | 19 mg |
Ðe Kpekpeɖeŋunanuwo Hiãa?
Esia nye nyabiase si bɔ. Le nyateƒe me la, ame akpa gãtɔ mehiã Vitamin E ƒe kpeɖeŋutɔ o. Abe alesi míedzro eme ene la, nuɖuɖu si da sɔ naa nu geɖe. Zi geɖe la, atike siwo nèkpɔna le atikedzraƒewo la ƒe agbɔsɔsɔme sɔ gbɔ wu esi nèhiã gbesiagbe la ƒe teƒe 10 va ɖo 20.
Gake ne vitamin E si mexɔa Vitamin E nyuie o abe Celiac dɔléle, Crohn ƒe dɔléle, alo ulcerative colitis ene le ŋuwò la, wò ŋutilã ate ŋu aʋli vevie be yeaxɔ Vitamin E tso nuɖuɖu me.
Le nɔnɔme mawo me la, ele be nàyi wò ɖɔkta gbɔ. Woate ŋu aɖe eme ne èhiã kpeɖeŋutɔtikewo, viɖe siwo ate ŋu ado tso eme, kple afɔku siwo le eme. Mègadze vitamin kpeɖeŋutɔ nono gɔme gbeɖe atikewɔla bibiwo ƒe aɖaŋuɖoɖo manɔmee o.
Ke Ne Èno Nu Geɖe Ke Ðe Edzi? (Nu Gbegblẽwo Kple Egbɔsɔsɔme) .
Esia le vevie ŋutɔ. ‘Agbɔsɔsɔ si gbɔ eme’ tso nuɖuɖu ɖeɖeko me manya wɔ kura o, eyata mehiã be nàtsi dzi ɖe ema ŋu o.
Nya la doa mo ɖa ne èno atike siwo kpena ɖe ame ŋu atikewɔlawo ƒe mɔfiame manɔmee. Esi wònye be Vitamin E te ŋu lɔ̃a ami ta la, womeɖenɛ ɖa to aɖuɖɔ me bɔbɔe o; eƒoa ƒu ɖe wò lãkusiwo kple aklã me.
Afɔku sesẽtɔ kekeake si le Vitamin E ƒe agbɔsɔsɔ si sɔ me enye ahɔhɔ̃ me ʋu ƒe dodo (ʋu si dona le ame ŋu ƒe ʋusɔgbɔdɔ) ƒe afɔku si dzina ɖe edzi. Eyata ele be ame tsitsiwo naƒo asa na Vitamin E si wu mg 1000 nono gbesiagbe vevie.
Atike Siwo Ate Ŋu Awɔ Nu Kple Vitamin E
Ne èle Vitamin E kpeɖeŋutɔ zãm la, ele be nànya nusiwo ate ŋu awɔ dɔ kple atike bubuwo. Ne èno nusiwo gbɔna la, bia wò ɖɔkta hafi nàdze Vitamin E gɔme:
| Atike Ƒomevi | Afɔku/Ŋusẽ si wòkpɔna ɖe ame dzi |
|---|---|
| Ʋu ƒe ʋuʋu (Anticoagulants) . | Vitamin E ƒe agbɔsɔsɔ si sɔ ate ŋu ana ʋudodo ƒe afɔkua nadzi ɖe edzi ŋutɔ. |
| Lãmetsiŋusẽtikewo (le kpɔɖeŋu me, statin, niacin) . | Vitamin E ƒe kpeɖeŋutɔ ate ŋu ado kplamatse alesi atike siawo wɔa dɔe. |
| Kansa dada (Atikewo, Kekeli) . | Atike siwo tsia dzoxɔxɔ nu abe Vitamin E ene ate ŋu akpɔ ŋusẽ ɖe kansadɔdamɔnu aɖewo ƒe dɔwɔwɔ dzi. |
Le afisia hã la, ne èle atike aɖe zãm la, ƒo nu kple wò ɖɔkta hafi nàtsɔ Vitamin E akpe ɖe wò ɖoɖowɔɖi ŋu.
Gbedasi si Wotsɔ Yi Aƒeme
- Vitamin E nye nunyiame vevi aɖe si kpɔa lãmenugbagbeviwo ta, doa alɔ dɔlélenutsiŋutete, eye wònana ŋutigbalẽ nanɔ lãmesẽ me.
- Àte ŋu akpɔ Vitamin E siwo katã nèhiã to nuɖuɖu si da sɔ si me amagbewo, atikutsetsewo, nukuwo, kple tɔmelãwo sɔ gbɔ ɖo me.
- Nuɖuɖu kpeɖeŋutɔ mehiã na ame akpa gãtɔ o. Ƒo asa na wo nono atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee ɣesiaɣi.
- Vitamin E si ƒe agbɔsɔsɔme sɔ gbɔ, vevietɔ ne wotsɔe tsaka kple atikewo abe ʋumenugbagbeviɣitikewo ene la, hea afɔku siwo me afɔku le vɛ, siwo dometɔ aɖewoe nye ʋu si dona le ememe .
- Ne èsusu be nusi mehiã o alo nèle atike siwo woatsɔ akpe ɖe eŋu ŋu bum la, taflatse yi wò ɖɔkta gbɔ gbã.
