Mhlawumbi ukhe weva ngevithamini E, akunjalo? Mhlawumbi ukhe wawabona amagama athi "Enriched with Vitamin E" ebhalwe kwikhrimu yolusu, iloshini yomzimba, okanye ioyile yeenwele oyisebenzisayo. Kukwakho neekhaphu ezininzi zevithamini E kwiikhemesti. Ngoko ke yintoni kanye kanye ivithamini E? Ngaba ilungile kangako emizimbeni yethu? Makhe sithethe ngale nto ngokweenkcukacha, ngokulula.
Ngamafutshane, yintoni i-vitamin E?
I-Vitamin E sisondlo esibalulekileyo kwimpilo yethu iyonke. Ibaluleke kakhulu ekusebenzeni kwamehlo ethu, ulusu, igazi kunye nengqondo. Omnye wemisebenzi yayo ebaluleke kakhulu kukusebenza njenge -antioxidant .
Khawucinge nje, iinkqubo zethu zemihla ngemihla emizimbeni yethu, kunye nezinto zangaphandle ezifana nomsi wecuba, ungcoliseko, kunye nokukhanya kwe-UV okuvela elangeni, zivelisa amasuntswana angaguqukiyo awonakalisa iiseli zethu. Ezi sizibiza ngokuba zii-free radicals . I-Vitamin E ikhusela iiseli zethu kakhulu kwezo masuntswana anobungozi.
Uninzi lwabantu lunokufumana ubungakanani bevithamini E abayifunayo ngokutya okunesondlo. Nangona kunjalo, izongezo zevithamini E kunye neemveliso zolusu neenwele ziye zathandwa kakhulu kule mihla. Nangona kunjalo, akukabikho sigqibo sicacileyo malunga neengozi kunye neenzuzo zezi mveliso.
Iintlobo ezahlukeneyo zevithamini E
I-Vitamin E ikhona ngokwendalo kwiintlobo ezisibhozo zeekhemikhali. Kwezi, i-alpha-tocopherol yeyona ndlela ibalulekileyo nefundwa kakhulu emzimbeni womntu. Ngoko ke xa sithetha nge-vitamin E, nokuba kukutya okanye kwizongezo, sithetha kakhulu nge-alpha-tocopherol.
Ukuba ujonga ilebhile yokutya okanye isongezelelo osithengayo, ungabona ukuba ivithamin E yendalo idweliswe njenge -d-alpha-tocopherol , kwaye uhlobo olwenziwe elebhu ludweliswe njenge -dl-alpha-tocopherol . Uhlobo lwendalo lolona lunamandla .
Xa ezi zinto zingena emizimbeni yethu, ziyanyibilika kunye namafutha kwaye zigcinwa kwizicubu zethu ezinamafutha kunye nesibindi.
| Uhlobo lweVithamin E | Ukusetyenziswa okuphambili |
|---|---|
| Ioyile yeVithamin E | Isetyenziswa njengesithambisi-mafutha, ingakumbi kwabo banesikhumba esomileyo nesirhawuzelelayo. |
| Ikrimu yeVitamin E | Njengeoyile, isetyenziselwa ukufumisa nokukhusela ulusu. |
| Iikhaphu/iipilisi zeVitamin E | Izithako ezongezelelweyo zithathwa ukuze kunyuswe amanqanaba e-vitamin E emzimbeni. Ezi zifanele zithathwe kuphela xa kukho ukunqongophala kwe-vitamin E kwaye kuphela emva kwengcebiso kagqirha. |
Yintoni kanye kanye eyenzayo i-vitamin E emizimbeni yethu?
Abantu abaninzi bakholelwa ukuba ukuthatha izongezo zevithamini E kunokuthintela nokunyanga izifo. Le nkolelo isekelwe kwezi mpawu zilandelayo zevithamini E:
- Isebenza njenge-antioxidant: Njengoko bekutshiwo ngaphambili, ikhusela iiseli ekonakalisweni yimihla ngemihla.
- Ukulwa nokudumba: Kunceda ukulawula iimeko zokudumba emzimbeni, ezizezona zibangela izifo ezininzi.
- Ukwandisa imithambo yegazi: Oku kunciphisa ukujiya kwegazi.
- Ukuqinisa inkqubo yomzimba yokuzikhusela: Kunceda ekulweni nosulelo.
- Ukunceda ngonxibelelwano phakathi kweeseli: Kunceda iiseli emzimbeni wethu ukuba ziqhagamshelane kwaye zisebenze kunye.
Nangona kunjalo, izifundo eziphanda ukusebenza kakuhle kwezongezo zevithamini E ekuthinteleni izifo ezifana nomhlaza, isifo sentliziyo, isifo seswekile kunye ne-cataract azizange zivelise iziphumo ezilungileyo.
Iingenelo kulusu neenwele
Ioyile yolusu (i-sebum) ngokwendalo inevithamini E. Oku kunceda ukufumisa ulusu. Njengoko sikhula kwaye sichatshazelwa lilanga, amanqanaba ethu evithamini E ayancipha. Ke ngoko, ukusebenzisa i-moisturizer equlethe ivithamini E kunokunceda ukugcina ulusu lufumile. Nangona kunjalo, ayithathi indawo ye-sunscreen.
Xa kufikwa kwiinwele, iioyile ezinevithamini E (umz., ioyile yembewu yethanga, ioyile ye-argan) zinokunceda ukufumisa intloko kunye neenwele, kodwa akukho bungqina bubambekayo bokuba ziyanceda ekukhuleni kweenwele. Ngoko ke ukuba unengxaki yeenwele, kungcono ukuthetha nogqirha wakho.
Ingakanani i-vitamin E esiyidingayo ngosuku?
Ubungakanani bevithamini E esibudingayo ngosuku buyahluka ngokuxhomekeke kwiminyaka. Olu bungakanani luquka ubungakanani bevithamini E oyifumana ekutyeni kunye nakwizongezo. Jonga itheyibhile engasezantsi.
| Iqela leminyaka | Idosi yemihla ngemihla ecetyiswayo (mg) | Umlinganiselo Ophezulu Wemihla ngemihla Okhuselekileyo (mg) |
|---|---|---|
| Abantwana | ||
| Iminyaka eyi-1-3 | 6 mg | 200 mg |
| Iminyaka emi-4 ukuya kweyesi-8 | 7 mg | 300 mg |
| Uneminyaka eyi-9-13 ubudala | 11 mg | 600 mg |
| Ulutsha kunye nabantu abadala | ||
| Uneminyaka eli-14 nangaphezulu | 15 mg | 1,000 mg (1g) |
| Oomama abakhulelweyo | 15 mg | 1,000 mg (1g) |
| Oomama abancancisayo | 19 mg | 1,000 mg (1g) |
Kubalulekile: Ungaze uthathe izongezo zevithamini E ezingaphezulu kweli nani liphezulu ngaphandle kokuba kucetyiswe ngugqirha.
Ziziphi ukutya okutyebileyo kwi-vitamin E?
Ngethamsanqa, sifumana i-vitamin E eninzi ekutyeni okuninzi esikutyayo yonke imihla. Iioyile zemifuno, amandongomane, kunye nemifuno eluhlaza zezona ndawo zibalaseleyo ze-vitamin E.
- Imbewu yelanga: I-ounce enye (malunga ne-28 grams) iqulethe i-7.4 mg.
- Ii-almond: 6.8 mg nge-ounce.
- Ioyile yelanga: Icephe elinye liqulethe i-5.6 mg.
- Ibhotolo yamandongomane: Iipuni ezimbini ziqulathe i-2.9 mg.
- Ioyile yomnquma: Icephe elinye liqulethe i-2.0 mg.
- Ispinatshi (ephekiweyo): 1/2 indebe ine-1.9 mg.
- I-avokhado: Isiqingatha sesiqhamo siqulethe i-1.5 mg.
Ngubani osengozini yokungabikho kwe-vitamin E?
Nangona amanqanaba e-vitamin E enokuba phantsi kancinci kubantu abangatyi ukutya okufanelekileyo, kunqabile ukubona ukungabikho kokutya okuneempawu ezicacileyo. Oku kungabikho kokutya kudla ngokudibana neemeko zempilo ezibangela iingxaki ekugayeni amafutha afunekayo ukuze kufunxwe i-vitamin E.
Abantu abasemngciphekweni ngaba:
- Abantu abanesifo sikaCrohn
- Abantu abane- cystic fibrosis
- Abantu abanezifo ezithile ezingaqhelekanga ezizuzwa njengelifa
- Abantu abane -pancreatitis engapheliyo
- Abantu abatya ukutya okunamafutha aphantsi kakhulu
- Iintsana ezingekafiki ixesha
Iimpawu zale ngxaki zingabandakanya ubunzima bokuhamba, ubuthathaka bemisipha, kunye nokusabela okulibazisekileyo .
Kwenzeka ntoni ukuba uthatha i-vitamin E eninzi? (Iziphumo ebezingalindelekanga)
Ukusela izongezo zevithamini E kakhulu kunokubangela iziphumo ebezingalindelekanga. Le yinto ekufuneka uyikhumbule.
- Isicaphucaphu
- Intloko ebuhlungu
- Ukopha (kuba ivithamin E iyanciphisa igazi)
- Umsebenzi onzima
- Urhudo
- Iingxaki zokubona
Kubaluleke kakhulu: Olunye uphando lufumanise ukuba amadoda athathe izongezo zevithamini E iminyaka engaphezu kwemi-5 ayenomngcipheko onyukileyo we-17% wokuba nomhlaza weprostate. Kwakhona, ivithamini E acetate, inxalenye yeemveliso zokufunxa, inxulunyaniswe nokulimala okukhulu kwemiphunga (EVALI) ngenxa yokuphefumla.Inokwenzeka loo nto.
Ngubani ongafanele athathe izongezo ze-vitamin E?
Ngenxa yokuba i-vitamin E inciphisa igazi, abantu abalandelayo kufuneka bakuphephe ngokupheleleyo ukuthatha izongezo ze-vitamin E ngaphandle kwengcebiso kagqirha :
- Abantu abaneengxaki zokopha.
- Abantu abasebenzisa amayeza okunciphisa igazi (umz. iCoumadin, i-clopidogrel).
- Ukuba ulungiselela naluphi na utyando (ngenxa yomngcipheko wokopha, ugqirha wakho uya kukucebisa ukuba uyeke ukuthatha i-vitamin E ngaphambi kotyando).
- Abantu abaneengxaki ezifana nesifo sentliziyo esinzima, isifo seswekile, nesifo sesibindi.
- Oomama abakhulelweyo: I-World Health Organisation ayicebisi ukuba bathathe izongezo ze-vitamin E ngexesha lokukhulelwa.
Ukongeza, izongezo zevithamini E zinokusebenzisana kakubi namayeza athile engqondo, amayeza oxinzelelo lwegazi, kunye namayeza okulwa nomhlaza .
Umyalezo Wokuya Ekhaya
- I-Vitamin E yi-antioxidant ebalulekileyo ekhusela iiseli zethu.
- Eyona ndlela ilungileyo nekhuselekileyo kukufumana i-vitamin E ekutyeni kwendalo okufana neeoyile zemifuno, amandongomane, kunye nemifuno eluhlaza.
- Izongezo zeVitamin E zicetyiswa kuphela kwiimeko ezithile zonyango, ezifana nokunqongophala.
- Ukuba ucinga ngokuthatha isongezelelo sevithamini E, nceda uthethe nogqirha wakho kuqala. Uza kukuxelela ukuba uyayidinga na, ukuba ikhuselekile na, kwaye ingaba iya kubangela iingxaki na ngamanye amayeza owasebenzisayo.
- Ungalibali ukuba ukuthatha i-vitamin E eninzi kunokubangela iziphumo ebezingalindelekanga ezinzulu, ezinje ngokopha kunye nomngcipheko ophezulu womhlaza.
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