Twese twumvise ibyerekeye vitamine. Kimwe na vitamine C na D, vitamine E nayo ni ingenzi ku mubiri wacu. Ushobora kuba warumvise ko vitamine E ifasha mu gutuma uruhu rugumana ubwiza no kururinda indwara. Ariko rimwe na rimwe ushobora kwibaza niba ari byiza gufata vitamine E mu buryo bw'ibinini cyangwa kutabifata, ndetse n'uko bigenda iyo ufashe byinshi. None se, vitamine E ni iki mu by'ukuri? Reka tuvuge kuri byose mu magambo make.
Vitamine E ni iki mu by'ukuri?
Muri make, vitamine E ni
vitamine ishongesha ibinure ifasha umubiri wacu kugumana ubuzima bwiza. Ikora kandi nk'ingufu ikomeye cyane yo kurwanya indwara. Noneho ushobora kuba wibaza icyo ingufu ari cyo. Tekereza gato, umubiri wacu uhora ukora uduce twangiza twitwa radicals libre twangiza kandi tugaca intege uturemangingo twacu. Aba bameze nk'abajura biba uduce duto mu turemangingo twacu, bigatuma dusaza kandi tukarwara. Uko igihe kigenda gihita, iyi ndwara ishobora gutera indwara nka kanseri na
Alzheimer , ndetse ishobora no gutera gusaza k'uruhu imburagihe.
Rero, vitamine E ni nk'uburinzi bw'ubwenge burinda uturemangingo twacu abajura. Ni cyo kintu cy'ingenzi cyane kuri ibi.
Twabona gute Vitamine E?
Dore inkuru nziza. Ntabwo ari ngombwa gukora cyane kugira ngo ubone ingano ya vitamine E ukeneye. Dushobora kubona vitamine E nyinshi
mu ndyo yuzuye .
Ibyokurya bikungahaye kuri Vitamine E:
- Ubunyobwa: Ibintu nk'imbuto z'amande n'ibihwagari bikungahaye kuri vitamine E.
- Imboga : Imboga z'icyatsi kibisi nka epinari na broccoli.
- Imbuto : Mango, kiwi, avoka.
- Ifi : Amafi afite amavuta nka salmon na tuna.
- Amavuta y'imboga: amavuta y'izuba (amavuta y'indabyo).
Byongeye kandi, vitamine E rimwe na rimwe yongerwa mu binyampeke bya mu gitondo n'ibinyobwa by'imbuto. Bishobora kandi kuba byanditseho 'ingufu' ku ipaki. Iboneka kandi muri bimwe mu binyabutabire n'amavuta ya vitamine E ukoresha.
Dukeneye vitamine E zingana iki ku munsi?
Ingano ya Vitamine E dukeneye ku munsi iratandukanye bitewe n'imyaka yacu. Umubyeyi wonsa akeneye ibirenzeho gato urugero rusanzwe. Iyi ni yo nkunga isabwa buri munsi (RDA).
| Itsinda ry'imyaka | Ibisabwa kuri Vitamine E buri munsi (miligarama - mg) |
|---|
| Kuva umwana avutse kugeza ku mezi 6 | 4 mg |
| Amezi 7 kugeza kuri 12 | 5 mg |
| Umwaka 1 kugeza kuri 3 | 6 mg |
| Imyaka 4 kugeza kuri 8 | 7 mg |
| Imyaka 9 kugeza kuri 13 | 11 mg |
| Imyaka 14 no hejuru yayo | 15 mg |
| Ababyeyi bonsa | 19 mg |
Ese ni ngombwa gufata inyunganiramirire ya Vitamine E?
Iki ni ikibazo gikomeye ku bantu benshi. Mu by’ukuri,
abantu benshi ntibakeneye inyongeramusaruro za vitamine E na gato. Nkuko twabiganiriyeho mbere, indyo yuzuye itanga vitamine E ihagije ku mibiri yacu. Ibinini bya vitamine E ubona muri farumasi akenshi bishobora kuba birimo inshuro 10 kugeza kuri 20 z'ingano isabwa ku munsi. Ariko, niba ufite ikibazo cy'amara, nk'indwara ya celiac, indwara ya Crohn, cyangwa indwara ya ulcerative colitis, umubiri wawe ushobora kudashobora kwinjiza vitamine E mu biribwa.
Mu gihe nk'iki kidasanzwe, ugomba kuvugana na muganga wawe. Azagusobanurira niba ukeneye ibinini cyangwa utabikeneye, n'ibyiza n'ibibi. Ntukigere ukoresha ibinini bya vitamine utabanje kugirwa inama na muganga.
Bigenda bite iyo ufashe Vitamine E nyinshi? (Ingaruka mbi n'ibirenze urugero)
Iki ni ikintu cy'ingenzi cyane.
Ntabwo bishoboka cyane ko wakoresha Vitamine E mu biribwa gusa. Nta kintu cyo guhangayika. Ariko ikibazo kibaho iyo ufashe ibinini bya Vitamine E nta nama ya muganga. Kubera ko iyi vitamine ishonga mu binure, ingano y'ibinure yinjira mu mubiri ntisohoka mu nkari. Ahubwo, ibikwa mu nyama no mu mwijima.
Ingaruka mbi cyane zo gufata Vitamine E irengeje urugero ni indwara nko kuva amaraso mu bwonko. Kubwibyo, umuntu mukuru agomba kwirinda burundu gufata ibinini bya Vitamine E birenga miligarama 1000 (miligarama 1000) ku munsi.
Ni iyihe miti idakwiye gufatwa hamwe n'ibinini bya Vitamine E?
Niba ufata ibinini bya Vitamine E, ugomba no kwitondera indi miti ufata icyarimwe. Cyane cyane niba ufata imiti ikurikira, irinde gufata ibinini bya Vitamine E cyangwa ngo uganire na muganga wawe.
| Ubwoko bw'imiti | Ingaruka/Ingaruka |
|---|
| Imiti igabanya amaraso / Anticoagulant | Vitamine E nyinshi cyane ishobora kongera cyane ibyago byo kuva amaraso. |
| Imiti igabanya cholesterol (urugero: statins, niacin) | Gufata ibinini bya Vitamine E bishobora kubangamira imikorere y'iyi miti. |
| Kuvura kanseri (Chimiotherapie, radiation therapy) | Ibinini birwanya ogisijeni nka vitamine E bishobora kugira ingaruka ku mikorere y'ubuvuzi bwa kanseri. |
Kubwibyo, nongeye kukwibutsa ko niba ufata imiti nkiyi, banza ubaze muganga wawe mbere yo gutangira ibinini bya Vitamine E.
Ubutumwa bwo kujyana mu rugo
- Vitamine E ni vitamine y'ingenzi cyane irinda uturemangingo twacu, yongera ubudahangarwa bw'umubiri, kandi igatuma uruhu rwacu rukomeza kugira ubuzima bwiza.
- Akenshi dushobora kubona ingano ya vitamine E dukeneye mu ndyo yuzuye, nk'imboga, imbuto, imbuto z'ubunyobwa n'amafi.
- Kunywa inyongeramusaruro za Vitamine E si ngombwa ku bantu benshi. Irinde kuzifata nta nama za muganga.
- Gufata ibinini bya Vitamine E birenze urugero, cyane cyane iyo bifashwe hamwe n'indi miti nka imiti igabanya amaraso, bishobora guteza akaga. Hari ibyago bikomeye, nko kuva amaraso mu bwonko.
- Niba ukeka ko ufite ikibazo cyo kubura vitamine E cyangwa urimo gutekereza gufata ikinini, banza uganire na muganga wawe.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.