Twese twumvise ibyerekeye vitamine. Kimwe na Vitamine C na D, Vitamine E ni ingenzi ku buzima bwawe. Ushobora kuba warumvise ko ifasha uruhu rwawe kugumana urumuri kandi ikakurinda indwara. Ariko, ushobora kuba ufite ibibazo bijyanye no kumenya niba ukeneye inyunganizi, cyangwa se ikibaho iyo ufashe nyinshi. None se, Vitamine E ni iki mu by'ukuri? Reka tubisobanure mu magambo make.
Vitamine E ni iki mu by'ukuri?
Muri make, Vitamine E ni vitamine ishongesha ibinure ifasha umubiri wawe kugira ubuzima bwiza. Ikora kandi nk'ingufu zikomeye zo kurwanya indwara.
Ushobora kuba wibaza uti, antioxidant ni iki? Tekereza muri ubu buryo: imibiri yacu ikora uduce twangiza twitwa 'free radicals' dushobora kwangiza cyangwa kugabanya intege uturemangingo twawe. Utwo duce dukora nk'abajura bato biba ibice by'uturemangingo twawe, bigatera gusaza imburagihe n'indwara. Uko igihe kigenda gihita, uku kwangirika gushobora gutera indwara nk'indwara ya Alzheimer , kanseri, cyangwa se bigatuma uruhu rusaza vuba.
Mu by’ukuri, Vitamine E ikora nk'umurinzi w'umuhanga urinda uturemangingo twawe abajura. Iyo ni yo nyungu yayo ikomeye.
Ni gute ubona Vitamine E?
Dore inkuru nziza: ntugomba kugorwa no kubona Vitamine E ihagije. Ushobora kubona Vitamine E yose ukeneye byoroshye binyuze mu ndyo yuzuye .
Ibiribwa bikungahaye kuri Vitamine E:
- Imbuto n'imbuto: Imbuto z'amande n'iz'ibihwagari zirimo Vitamine E.
- Imboga : Imboga z'icyatsi kibisi nk'epinari na broccoli.
- Imbuto : Mango, kiwi, na avoka.
- Ifi : Amafi afite amavuta nka salmon na tuna.
- Amavuta y'imboga: Amavuta y'ibihwagari n'amavuta y'ibihwagari.
Byongeye kandi, bimwe mu binyampeke bya mu gitondo n'imitobe y'imbuto 'bikongerwamo' Vitamine E—reba ku rupapuro kugira ngo umenye neza. Ni ikintu gikunze gukoreshwa mu mavuta yo kwisiga n'amavuta ya Vitamine E akoreshwa mu kwita ku ruhu.
Ukeneye Vitamine E Ingana iki buri munsi?
Ibisabwa ku munsi bihinduka bitewe n'imyaka yawe. Urugero, ababyeyi bonsa bashobora gukenera ibirenzeho gato. Dore ifunguro risanzwe risabwa (RDA).
| Itsinda ry'imyaka | Ifunguro rya buri munsi risabwa (mg) |
|---|---|
| Kuvuka 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 inyongeramusaruro ni ngombwa?
Iki ni ikibazo gikunze kugaragara. Mu by’ukuri, abantu benshi ntibakeneye inyongeramusaruro za Vitamine E. Nkuko twabiganiriyeho, indyo yuzuye itanga byinshi. Inyongeramusaruro uboneka muri farumasi akenshi ziba zirimo inshuro 10 kugeza kuri 20 z’ikiguzi cya buri munsi.
Ariko, niba ufite indwara zo kudafata neza ibiryo nk'indwara ya Celiac, indwara ya Crohn, cyangwa indwara yo mu gifu, umubiri wawe ushobora kugorwa no kwinjiza Vitamine E mu biribwa.
Muri ibyo bihe, ugomba kugisha inama muganga wawe. Bashobora kugusobanurira niba ukeneye inyongeramusaruro, inyungu zishobora kubaho, n'ingaruka zishobora kubaho. Ntugatangire gufata inyongeramusaruro za vitamine udafite inama z'abaganga.
Bite ho iyo ufashe byinshi? (Ingaruka mbi n'umuti urenze urugero)
Ibi ni ingenzi cyane. Kurya ibiryo gusa ntibishoboka, bityo ntugomba guhangayikishwa na byo.
Ikibazo kivuka iyo ufashe inyongeramusaruro nta buyobozi bwa muganga. Kubera ko Vitamine E ishonga mu binure, ntabwo byoroshye kuyisohora mu nkari; irundanya mu nyama no mu mwijima.
Ingaruka zikomeye zo gufata Vitamine E nyinshi ni uko umuntu ashobora kuva amaraso mu bwonko (kuva amaraso mu bwonko). Kubwibyo, abantu bakuru bagomba kwirinda gufata Vitamine E irenga 1000 mg ku munsi.
Imiti ishobora kugira ingaruka kuri Vitamine E
Niba ufata inyongeramusaruro za Vitamine E, ugomba kumenya ingaruka zishobora guterwa n'indi miti. Niba ufata ibi bikurikira, banza uganire na muganga wawe mbere yo gutangira gukoresha Vitamine E:
| Ubwoko bw'imiti | Ingaruka/Ingaruka |
|---|---|
| Imiti igabanya amaraso (Anticoagulants) | Gukoresha Vitamine E nyinshi bishobora kongera cyane ibyago byo kuva amaraso. |
| Imiti ya cholesterol (urugero: statins, niacin) | Inyongeramusaruro za Vitamine E zishobora kubangamira uburyo iyi miti ikora. |
| Uburyo bwo kuvura kanseri (Chimiotherapie, Radiation) | Inyongeramusaruro zirwanya ogisijeni nka Vitamine E zishobora kugira ingaruka ku mikorere y'imiti imwe n'imwe ya kanseri. |
Nanone, niba unywa imiti iyo ari yo yose, vugana na muganga wawe mbere yo kongeramo Vitamine E mu byo ukora.
Ubutumwa bwo kujyana mu rugo
- Vitamine E ni intungamubiri y'ingenzi mu kurinda uturemangingo, gushyigikira ubudahangarwa bw'umubiri, no kubungabunga uruhu rwiza.
- Ushobora kubona Vitamine E yose ukeneye binyuze mu ndyo yuzuye ikungahaye ku mboga, imbuto, imbuto z'ubunyobwa n'amafi.
- Inyongeramusaruro ntizikenewe ku bantu benshi. Irinde kuzifata nta nama za muganga.
- Vitamine E ikoreshwa ku rugero rwo hejuru, cyane cyane iyo ivanze n'imiti nk'imiti igabanya amaraso, ifite ibyago bikomeye, harimo no kuva amaraso imbere mu mubiri .
- Niba ukeka ko hari ikibazo cy’ibura ry’ibinini cyangwa urimo gutekereza ku nyongeramusaruro, nyamuneka banza ubaze muganga wawe.
