Sonke sivile ngeevithamini. Njengeevithamini C kunye no-D, ivithamini E ibalulekile nasemizimbeni yethu. Usenokuba uvile ukuba ivithamini E inceda ekugcineni ulusu luhle kwaye ilukhusele kwizifo. Kodwa ngamanye amaxesha usenokuba nemibuzo efana nokuba kulungile na ukuthatha ivithamini E kwifomu yepilisi okanye hayi, kwaye kwenzeka ntoni ukuba uthatha kakhulu. Ngoko ke, yintoni kanye kanye ivithamini E? Masithethe ngayo yonke into ngokulula.
Yintoni kanye kanye i-vitamin E?
Ngamafutshane, i-vitamin E yi
-vitamin enyibilikayo emafutheni enceda imizimba yethu ukuba ihlale isempilweni. Ikwasebenza njenge-antioxidant enamandla kakhulu. Ngoku usenokuba uzibuza ukuba yintoni i-antioxidant. Cinga nje, imizimba yethu ihlala ivelisa amasuntswana ayingozi abizwa ngokuba zii-free radicals ezonakalisa kwaye zenza buthathaka iiseli zethu. Ezi zifana namasela abeba iziqwenga ezincinci kwiiseli zethu, zibangele ukuba zaluphale kwaye zigule. Ekuhambeni kwexesha, lo monakalo unokukhokelela kwizifo ezifana nomhlaza kunye
nesifo sika-Alzheimer , kwaye unokubangela ukwaluphala kwesikhumba ngaphambi kwexesha.
Ngoko ke, ivithamin E ifana nomkhuseli okrelekrele okhusela iiseli zethu kula masela. Oko kubaluleke kakhulu koku.
Siyifumana njani i-vitamin E?
Nazi iindaba ezimnandi. Akunyanzelekanga ukuba usebenze nzima ukuze ufumane ubungakanani bevithamini E obufunekayo. Singafumana ivithamini E eninzi
ngokutya okunesondlo esifanelekileyo .
Ukutya okutyebileyo kwi-vitamin E:
- Amandongomane: Izinto ezifana nee-almond kunye nembewu yelanga zityebile kwi -vitamin E.
- Imifuno : Imifuno eluhlaza okomnyama efana nesipinatshi kunye nebroccoli.
- Iziqhamo : imango, ikiwi, iavokhado.
- Intlanzi : Iintlanzi ezinamafutha ezifana nesalmon kunye netuna.
- Ioyile yemifuno: ioyile yelanga (ioyile yesafflower).
Ukongeza, ivithamin E ngamanye amaxesha yongezwa kwiinkozo zesidlo sakusasa nakwiziselo zeziqhamo. Zinokubhalwa 'njengeziqinisiweyo' kwiphakheji. Ikwafumaneka nakwezinye izinto zokuthambisa kunye neoyile yevithamin E oyisebenzisayo.
Ingakanani i-vitamin E esiyidingayo ngosuku?
Ubungakanani bevithamini E esibudingayo ngosuku buyahluka ngokuxhomekeke kwiminyaka yethu. Umama oncancisayo udinga okungaphezulu kancinci kunomlinganiselo oqhelekileyo. Le yimali ecetyiswayo yemihla ngemihla (RDA).
| Iqela Lobudala | Imfuneko yemihla ngemihla yeVithamin E (ii-milligrams - mg) |
|---|
| Ukususela ekuzalweni ukuya kwiinyanga ezi-6 | 4 mg |
| Iinyanga ezisi-7 ukuya kwezili-12 | 5 mg |
| Unyaka omnye ukuya kwemithathu | 6 mg |
| Uneminyaka emi-4 ukuya kweyesi-8 ubudala | 7 mg |
| Uneminyaka eyi-9 ukuya kweyi-13 ubudala | 11 mg |
| Uneminyaka eli-14 nangaphezulu | 15 mg |
| Oomama abancancisayo | 19 mg |
Ngaba kuyimfuneko ukuthatha izongezo ze-vitamin E?
Le yingxaki enkulu kubantu abaninzi. Enyanisweni,
uninzi lwabantu aludingi izongezo zevithamini E konke konke. Njengoko besitshilo ngaphambili, ukutya okunesondlo kunika ivithamini E eyaneleyo emizimbeni yethu. Iipilisi zevithamini E ozibonayo kwiikhemesti zihlala ziqulathe umlinganiselo ophindwe kalishumi ukuya kuma-20 kunomlinganiselo ocetyiswayo wemihla ngemihla. Nangona kunjalo, ukuba unesifo samathumbu, njengesifo se-celiac, isifo sikaCrohn, okanye i-ulcerative colitis, umzimba wakho usenokungakwazi ukufunxa ivithamini E ekutyeni.
Kwimeko ekhethekileyo enjalo, ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho. Uza kukuchazela ukuba uyazifuna na ezi pilisi okanye akunjalo, kunye nezinto ezilungileyo nezingalunganga. Ungaze usebenzise iipilisi zeevithamini ngaphandle kwengcebiso kagqirha.
Kwenzeka ntoni ukuba uthatha i-vitamin E eninzi? (Iziphumo ebezingalindelekanga kunye nokugqithisela)
Eli linqaku elibaluleke kakhulu.
Akunakwenzeka ukuba usele i-vitamin E ngokugqithisileyo ekutyeni kuphela. Akukho nto inokubangela ixhala ngayo. Kodwa ingxaki ivela xa usela iipilisi ze-vitamin E ngaphandle kwengcebiso kagqirha. Ngenxa yokuba le yi-vitamin enyibilikayo emafutheni, isixa esigqithisileyo esingena emzimbeni asikhutshwa emchameni. Endaweni yoko, sigcinwa kwizicubu zethu nakwisibindi.
Isiphumo esiyingozi kakhulu sokusela i-vitamin E ngokugqithisileyo ziimeko ezifana nokopha ebuchotsheni. Ke ngoko, umntu omdala kufuneka akuphephe ngokupheleleyo ukuthatha iipilisi ze-vitamin E ezingaphezu kwe-1000 milligrams (1000 mg) ngosuku.
Ngawaphi amayeza angafanele athathwe kunye neepilisi zevithamini E?
Ukuba uthatha iipilisi zevithamini E, kufuneka ulumke nangamanye amayeza owathathayo ngaxeshanye. Ngokukodwa, ukuba uthatha la mayeza alandelayo, kuphephe ukuthatha iipilisi zevithamini E okanye udibane nogqirha wakho.
| Uhlobo lwamayeza | Umngcipheko/Isiphumo |
|---|
| Izithibi zegazi / ii-Anticoagulants | I-vitamin E eninzi kakhulu inokunyusa kakhulu umngcipheko wokopha. |
| Amayeza okunciphisa i-cholesterol (umz., ii-statins, i-niacin) | Ukusela iipilisi zevithamini E kunokuphazamisa ukusebenza kakuhle kwala mayeza. |
| Unyango lomhlaza (iKhemotherapy, unyango lwemisebe) | Iipilisi ze-antioxidant ezifana ne-vitamin E zinokuchaphazela ukusebenza kakuhle konyango lomhlaza. |
Ngoko ke, ndiyakukhumbuza kwakhona, ukuba uthatha naliphi na iyeza elifana neli, qiniseka ukuba ubuza ugqirha wakho ngaphambi kokuba uqale iipilisi ze-vitamin E.
Umyalezo Wokuya Ekhaya
- I-Vitamin E yi-vitamin ebaluleke kakhulu ekhusela iiseli zethu, iqinisa amasosha omzimba, kwaye igcina ulusu lwethu lusempilweni.
- Sidla ngokufumana ubuninzi bevithamini E esibudingayo ngokutya okunesondlo, okufana nemifuno, iziqhamo, amantongomane kunye nentlanzi.
- Ukusela izongezo zevithamini E akuyomfuneko kubantu abaninzi. Kuphephe ukuzisebenzisa ngaphandle kwengcebiso kagqirha.
- Ukusela iipilisi zevithamini E ngokugqithisileyo, ingakumbi xa zisetyenziswa kunye nezinye iipilisi ezifana nezinciphisi-gazi, kunokuba yingozi. Kukho iingozi ezinkulu, ezifana nokopha kwegazi engqondweni.
- Ukuba ukrokrela ukuba unesiphene sevithamini E okanye ucinga ngokuthatha ipilisi, thetha nogqirha wakho kuqala.
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