Sonke sivile ngeevithamini. Njengeevithamini C kunye no-D, iVithamini E ibalulekile kwimpilo yakho. Usenokuba uvile ukuba inceda ukugcina ulusu lwakho lukhanya kwaye ikukhusele kwizifo. Nangona kunjalo, usenokuba nemibuzo malunga nokuba ufuna izongezo, okanye kwenzeka ntoni ukuba uthatha kakhulu. Ngoko ke, yintoni kanye kanye iVithamini E? Masiyihlalutye ngokulula.
Yintoni kanye kanye iVitamin E?
Ngamafutshane, iVithamin E yivithamini enyibilikayo emafutheni enceda umzimba wakho uhlale usempilweni. Ikwasebenza njenge-antioxidant enamandla.
Usenokuba uzibuza, yintoni i-antioxidant? Cinga ngale ndlela: imizimba yethu ngokwendalo ivelisa amasuntswana ayingozi abizwa ngokuba yi-'free radicals' anokonakalisa okanye abuthathaka iiseli zakho. La malungu asebenza njengamasela amancinci abeba iinxalenye zeeseli zakho, nto leyo ebangela ukwaluphala kwangethuba kunye nezifo. Ngokuhamba kwexesha, lo monakalo unokukhokelela kwiimeko zempilo ezifana nesifo sika-Alzheimer , umhlaza, okanye unegalelo ekwaluphaleni kwesikhumba ngokukhawuleza.
Ngokwenyani, iVithamin E isebenza njengomkhuseli onobuchule okhusela iiseli zakho kula masela. Leyo yeyona nzuzo yayo inkulu.
Uyifumana njani iVitamin E?
Nazi iindaba ezimnandi: akufuneki ulwe nzima ukuze ufumane iVithamini E eyaneleyo. Ungayifumana ngokulula yonke iVithamini E oyifunayo ngokutya okunesondlo esifanelekileyo .
Ukutya Okutyebileyo kwiVitamin E:
- Amandongomane nembewu: Ii-almond kunye nembewu yelanga zigcwele iVithamin E.
- Imifuno : Imifuno eluhlaza emnyama efana nesipinatshi kunye nebroccoli.
- Iziqhamo : iimango, iikiwi, kunye neeavokhado.
- Intlanzi : Iintlanzi ezinamafutha ezifana nesalmon kunye netuna.
- Iioyile zemifuno: Ioyile yelanga kunye neoyile yesafflower.
Ukongeza, ezinye ii-cereal zesidlo sakusasa kunye neejusi zeziqhamo 'ziqiniswa' yiVitamin E—jonga ilebheli ukuqinisekisa. Ikwasisithako esiqhelekileyo kwii-moisturizers kunye neeoyile zeVitamin E ezisetyenziselwa ukhathalelo lolusu.
Ingakanani iVitamin E oyidingayo imihla ngemihla?
Iimfuno zakho zemihla ngemihla ziyatshintsha ngokuxhomekeke kwiminyaka yakho. Umzekelo, oomama abancancisayo banokufuna okungakumbi kancinci. Nazi izibonelelo zokutya ezicetyiswayo (RDA).
| Iqela Lobudala | Ukutya Okucetyiswayo Kwemihla ngemihla (mg) |
|---|---|
| Ukuzalwa ukuya kwiinyanga ezi-6 | 4 mg |
| Iinyanga ezisi-7 ukuya kwezili-12 | 5 mg |
| Unyaka omnye ukuya kwemithathu | 6 mg |
| Iminyaka emi-4 ukuya kweyesi-8 | 7 mg |
| Iminyaka eyi-9 ukuya kweyi-13 | 11 mg |
| Uneminyaka eli-14 nangaphezulu | 15 mg |
| Oomama abancancisayo | 19 mg |
Ngaba Ziyimfuneko Izongezo?
Lo ngumbuzo oqhelekileyo. Inene, uninzi lwabantu aludingi izongezo zeVithamin E. Njengoko besitshilo, ukutya okunesondlo kunika ukutya okuninzi. Izongezo ozifumanayo kwiikhemesti zihlala ziqulathe imfuneko yemihla ngemihla ephindwe kalishumi ukuya kuma-20.
Nangona kunjalo, ukuba uneemeko zokungafunxwa kokutya ezifana nesifo seCeliac, isifo sikaCrohn, okanye i-ulcerative colitis, umzimba wakho usenokuba nzima ukufunxa iVithamin E ekutyeni.
Kwiimeko ezinjalo, kufuneka udibane nogqirha wakho. Banokukuchazela ukuba uyazidinga na izongezo zokutya, iingenelo ezinokubakho kunye neengozi. Ungaze uqale ukuthatha izongezo zeevithamini ngaphandle kwengcebiso yogqirha oyingcali.
Kuthekani Ukuba Uthatha Okuninzi? (Iziphumo Ezingalindelekanga kunye Nokugqithisa)
Oku kubaluleke kakhulu. 'Ukuthatha idosi egqithisileyo' ngokutya kuphela akunakwenzeka, ngoko ke akufuneki ukhathazeke ngaloo nto.
Ingxaki ivela xa uthatha izongezo ngaphandle kwesikhokelo sikagqirha. Ngenxa yokuba iVithamin E inyibilika ngamafutha, ayikhutshelwa ngaphandle ngomchamo lula; iqokelelana kwizicwili zakho nakwisibindi.
Eyona ngozi inkulu yokufumana iVithamin E eninzi kukwanda komngcipheko wokopha ebuchotsheni (i-hemorrhagic stroke). Ngoko ke, abantu abadala kufuneka bakuphephe ngokupheleleyo ukuthatha ngaphezulu kwe-1000 mg yeVithamin E ngosuku.
Amayeza Anokusebenzisana neVithamin E
Ukuba uthatha izongezo zeVithamin E, kufuneka uqaphele ukuba kukho unxibelelwano olunokwenzeka namanye amayeza. Ukuba uthatha oku kulandelayo, qhagamshelana nogqirha wakho ngaphambi kokuba uqale iVithamin E:
| Uhlobo lwamayeza | Umngcipheko/Isiphumo |
|---|---|
| Izinto zokunciphisa igazi (i-Anticoagulants) | Iidosi eziphezulu zeVithamin E zinokunyusa kakhulu umngcipheko wokopha. |
| Amayeza e-cholesterol (umz., ii-statins, i-niacin) | Izongezo zeVitamin E zinokuphazamisana nendlela ezisebenza ngayo ezi ziyobisi. |
| Unyango lomhlaza (iKhemotherapy, iRadiation) | Izongezo ze-antioxidant ezifana neVithamin E zinokuchaphazela ukusebenza kakuhle kwezinye iindlela zonyango lomhlaza. |
Kwakhona, ukuba usebenzisa naliphi na iyeza, thetha nogqirha wakho ngaphambi kokuba wongeze iVithamin E kwinkqubo yakho yesiqhelo.
Umyalezo oya nawo ekhaya
- I-Vitamin E sisondlo esibalulekileyo ekukhuseleni iiseli, ukuxhasa amajoni omzimba, kunye nokugcina ulusu lusempilweni.
- Ungafumana yonke iVithamin E oyifunayo ngokutya okunesondlo okutyebileyo kwimifuno, iziqhamo, amandongomane kunye neentlanzi.
- Izithako ezongezelelweyo azifuneki kubantu abaninzi. Soloko uphepha ukuzisebenzisa ngaphandle kwengcebiso kagqirha.
- I-Vitamin E eneedosi eziphezulu, ingakumbi xa ixutywe namayeza afana ne-blood thinners, ineengozi eziyingozi, kuquka ukopha ngaphakathi .
- Ukuba ukrokrela ukuba kukho ukungabikho kokutya okanye ucinga ngezongezelelo, nceda udibane nogqirha wakho kuqala.
