Tonse tamva za mavitamini. Monga mavitamini C ndi D, vitamini E ndi yofunika kwambiri m'thupi lathu. Mwina munamvapo kuti vitamini E imathandiza kuti khungu likhale lokongola komanso kuteteza ku matenda. Koma nthawi zina mungakhale ndi mafunso monga ngati kumwa vitamini E m'mapiritsi n'koyenera kapena ayi, komanso chomwe chimachitika ngati mutamwa mopitirira muyeso. Ndiye, kodi vitamini E ndi chiyani kwenikweni? Tiyeni tikambirane za chilichonse mwachidule.
Kodi vitamini E ndi chiyani kwenikweni?
Mwachidule, vitamini E ndi
vitamini yosungunuka ndi mafuta yomwe imathandiza thupi lathu kukhala ndi thanzi labwino. Imagwiranso ntchito ngati antioxidant yamphamvu kwambiri. Tsopano mwina mukudabwa kuti antioxidant ndi chiyani. Tangoganizani, thupi lathu nthawi zonse limapanga tinthu toopsa totchedwa ma free radicals omwe amawononga ndikufooketsa maselo athu. Izi zili ngati mbala zomwe zimaba zidutswa zazing'ono kuchokera ku maselo athu, zomwe zimapangitsa kuti azikalamba ndikudwala. Pakapita nthawi, kuwonongeka kumeneku kungayambitse matenda monga khansa ndi
matenda a Alzheimer's , komanso kungayambitse kukalamba msanga kwa khungu.
Kotero, vitamini E ili ngati chitetezo chanzeru chomwe chimateteza maselo athu ku mbala zimenezi. Ndicho chofunika kwambiri pa izi.
Kodi timapeza bwanji vitamini E?
Nkhani yabwino ndi iyi. Simuyenera kugwira ntchito mwakhama kuti mupeze vitamini E yomwe mukufuna. Tingapeze vitamini E wambiri
kuchokera muzakudya zopatsa thanzi .
Zakudya zokhala ndi vitamini E wambiri:
- Mtedza: Zinthu monga amondi ndi mbewu za mpendadzuwa zili ndi vitamini E wambiri.
- Ndiwo zamasamba : Ndiwo zamasamba zobiriwira monga sipinachi ndi broccoli.
- Zipatso : mango, kiwi, avocado.
- Nsomba : Nsomba zamafuta monga salimoni ndi tuna.
- Mafuta a masamba: mafuta a mpendadzuwa (mafuta a safflower).
Kuphatikiza apo, vitamini E nthawi zina imawonjezeredwa ku chimanga cham'mawa ndi zakumwa za zipatso. Zitha kulembedwanso kuti 'zolimba' pa phukusi. Imapezekanso mu mafuta ena odzola ndi mafuta a vitamini E omwe mumagwiritsa ntchito.
Kodi timafunikira vitamini E yochuluka bwanji patsiku?
Kuchuluka kwa vitamini E komwe timafunikira patsiku kumasiyana malinga ndi msinkhu wathu. Mayi woyamwitsa amafunikira pang'ono kuposa kuchuluka kwa nthawi zonse. Iyi ndi njira yovomerezeka ya tsiku ndi tsiku (RDA).
| Gulu la Zaka | Kufunika kwa Vitamini E tsiku ndi tsiku (milligrams - mg) |
|---|
| Kuyambira kubadwa mpaka miyezi 6 | 4 mg |
| Miyezi 7 mpaka 12 | 5 mg |
| Chaka chimodzi mpaka zitatu | 6 mg |
| Zaka 4 mpaka 8 | 7 mg |
| Zaka 9 mpaka 13 | 11 mg |
| Zaka 14 kapena kuposerapo | 15 mg |
| Amayi oyamwitsa | 19 mg |
Kodi ndikofunikira kumwa mavitamini E?
Ili ndi vuto lalikulu kwa anthu ambiri. Ndipotu,
anthu ambiri safuna mavitamini E. Monga tafotokozera kale, zakudya zoyenera zimapatsa vitamini E okwanira m'thupi lathu. Mapiritsi a vitamini E omwe mumawona m'ma pharmacy nthawi zambiri amakhala ndi kuchuluka kowirikiza ka 10 mpaka 20 kuposa kuchuluka komwe kumalimbikitsidwa patsiku. Komabe, ngati muli ndi vuto la m'mimba, monga matenda a celiac, matenda a Crohn, kapena matenda a zilonda zam'mimba, thupi lanu silingathe kuyamwa vitamini E kuchokera muzakudya.
Pankhani yapadera ngati imeneyi, muyenera kulankhula ndi dokotala wanu. Iye adzakufotokozerani ngati mukufuna mapiritsi kapena ayi, komanso ubwino ndi kuipa kwake. Musagwiritse ntchito mapiritsi a mavitamini popanda upangiri wa dokotala.
Kodi chimachitika ndi chiyani ngati mumwa vitamini E wochuluka? (Zotsatirapo zake ndi kumwa mopitirira muyeso)
Iyi ndi mfundo yofunika kwambiri.
N'zokayikitsa kuti mungamwe vitamini E mopitirira muyeso kuchokera ku chakudya chokha. Palibe chodetsa nkhawa nacho. Koma vuto limabwera mukamwa mapiritsi a vitamini E popanda upangiri wa dokotala. Chifukwa ichi ndi vitamini yosungunuka ndi mafuta, kuchuluka kochulukirapo komwe kumalowa m'thupi sikutuluka mu mkodzo. M'malo mwake, kumasungidwa m'thupi lathu ndi chiwindi.
Zotsatirapo zoyipa kwambiri zomwa vitamini E mopitirira muyeso ndi matenda monga kutuluka magazi muubongo. Chifukwa chake, munthu wamkulu ayenera kupewa kumwa mapiritsi opitilira 1000 milligrams (1000 mg) a vitamini E patsiku.
Ndi mankhwala ati omwe sayenera kumwedwa pamodzi ndi mapiritsi a vitamini E?
Ngati mukumwa mapiritsi a vitamini E, muyeneranso kusamala ndi mankhwala ena omwe mukumwa nthawi yomweyo. Makamaka, ngati mukumwa mankhwala otsatirawa, pewani kumwa mapiritsi a vitamini E kapena funsani dokotala wanu.
| Mtundu wa Mankhwala | Chiwopsezo/Zotsatira |
|---|
| Mankhwala ochepetsa magazi / Oletsa magazi kuundana | Vitamini E wochuluka kwambiri ukhoza kuonjezera chiopsezo cha kutuluka magazi. |
| Mankhwala ochepetsa cholesterol (monga ma statins, niacin) | Kumwa mapiritsi a vitamini E kungasokoneze kugwira ntchito kwa mankhwalawa. |
| Chithandizo cha khansa (Chemotherapy, Radiation therapy) | Mapiritsi oletsa kuwononga maselo a khansa monga vitamini E angakhudze momwe mankhwala ochizira khansa amathandizira. |
Chifukwa chake, ndikukukumbutsaninso kuti, ngati mukumwa mankhwala aliwonse ngati awa, onetsetsani kuti mwafunsa dokotala wanu musanayambe kumwa mapiritsi a vitamini E.
Uthenga Wopita Nawo Kunyumba
- Vitamini E ndi vitamini wofunikira kwambiri womwe umateteza maselo athu, umalimbitsa chitetezo chamthupi, komanso umasunga khungu lathu lathanzi.
- Nthawi zambiri timapeza vitamini E yomwe timafunikira kuchokera muzakudya zopatsa thanzi monga ndiwo zamasamba, zipatso, mtedza, ndi nsomba.
- Kumwa mankhwala owonjezera a vitamini E sikofunikira kwa anthu ambiri. Pewani kumwa mankhwalawo popanda upangiri wa dokotala.
- Kumwa mapiritsi a vitamini E mopitirira muyeso, makamaka akamwedwa pamodzi ndi mankhwala ena monga mankhwala ochepetsa magazi, kungakhale koopsa. Pali zoopsa zazikulu, monga kutuluka magazi muubongo.
- Ngati mukuganiza kuti muli ndi vuto la kusowa kwa vitamini E kapena mukuganiza zomwa mapiritsi, kambiranani ndi dokotala wanu kaye.
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