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Iyini ngempela i-vitamin E?
Kalula nje, i-vitamin E iyi -vitamin encibilika emafutheni esiza imizimba yethu ukuthi ihlale iphilile. Isebenza futhi njenge-antioxidant enamandla kakhulu. Manje ungase uzibuze ukuthi iyini i-antioxidant. Cabanga nje, imizimba yethu ihlala ikhiqiza izinhlayiya eziyingozi ezibizwa ngokuthi ama-free radicals alimaza futhi abuthakathaka amangqamuzana ethu. Laba bafana namasela antshontsha izingcezu ezincane emaseli ethu, okubangela ukuba aguge futhi agule. Ngokuhamba kwesikhathi, lo monakalo ungaholela ezifweni ezifana nomdlavuza nesifo i-Alzheimer's , futhi ungabangela nokuguga kwesikhumba ngaphambi kwesikhathi.Ngakho-ke, i-vitamin E ifana nesivikelo esihlakaniphile esivikela amangqamuzana ethu kula masela. Yilokho okubaluleke kakhulu kulokhu.
Sithola kanjani i-vitamin E?
Nazi izindaba ezinhle. Akudingeki usebenze kanzima ukuze uthole inani levithamini E olidingayo. Singathola ivithamini E eningi ekudleni okunempilo .Ukudla okucebile nge-vitamin E:
- Amantongomane: Izinto ezifana nama-alimondi nembewu yelanga zicebile nge -vitamin E.
- Imifino : Imifino eluhlaza okotshani njengespinashi ne-broccoli.
- Izithelo : Umango, ikiwi, ukwatapheya.
- Inhlanzi : Izinhlanzi ezinamafutha njenge-salmon ne-tuna.
- Amafutha emifino: amafutha e-sunflower (amafutha e-safflower).
Sidinga i-vitamin E engakanani ngosuku?
Inani levithamini E esilidingayo ngosuku liyahlukahluka kuye ngeminyaka yethu. Umama oncelisayo udinga okungaphezu kancane kwesilinganiso esivamile. Lesi yisibonelelo sansuku zonke esinconywayo (RDA).| Iqembu Lobudala | Isidingo sansuku zonke se-Vitamin E (milligrams - mg) |
|---|---|
| Kusukela ekuzalweni kuya ezinyangeni ezi-6 | 4 mg |
| Izinyanga ezi-7 kuya kweziyi-12 | 5 mg |
| Unyaka owodwa kuya kwemi-3 | 6 mg |
| Iminyaka engu-4 kuya kwengu-8 ubudala | 7 mg |
| Iminyaka engu-9 kuya kwengu-13 ubudala | 11 mg |
| Iminyaka eyi-14 nangaphezulu | 15 mg |
| Omama abancelisayo | 19 mg |
Ingabe kuyadingeka ukuthatha izithasiselo ze-vitamin E?
Lokhu kuyinkinga enkulu kubantu abaningi. Eqinisweni, abantu abaningi abadingi izithasiselo ze-vitamin E nhlobo. Njengoba sixoxile ngaphambili, ukudla okulinganiselayo kunikeza i-vitamin E eyanele emizimbeni yethu. Amaphilisi e-vitamin E owabona emakhemisi ngokuvamile angaqukatha inani elinconywayo nsuku zonke izikhathi eziyi-10 kuya kwezingama-20. Kodwa-ke, uma unesifo samathumbu, njengesifo se-celiac, isifo sikaCrohn, noma i-ulcerative colitis, umzimba wakho ungase ungakwazi ukumunca i-vitamin E ekudleni.Esimweni esikhethekile kangaka, kufanele nakanjani ukhulume nodokotela wakho. Uzochaza ukuthi uyawadinga yini amaphilisi noma cha, nokuthi yiziphi izinzuzo nezingozi. Ungalokothi usebenzise amaphilisi evithamini ngaphandle kweseluleko sikadokotela.
Kwenzekani uma uthatha i-vitamin E eningi kakhulu? (Imiphumela emibi kanye nokweqisa izidakamizwa)
Leli iphuzu elibaluleke kakhulu. Akwenzeki ukuthi uphuze i-vitamin E ngokweqile ekudleni kuphela. Akukho okufanele ukhathazeke ngakho. Kodwa inkinga ifika lapho uphuza amaphilisi e-vitamin E ngaphandle kweseluleko sikadokotela. Ngenxa yokuthi leli yi-vitamin encibilika emafutheni, inani eliningi elingena emzimbeni alikhishwa emchameni. Kunalokho, ligcinwa ezicutshini zethu nasesibindini. Umphumela oyingozi kakhulu wokusebenzisa i-vitamin E ngokweqile yizimo ezifana nokopha ebuchosheni. Ngakho-ke, umuntu omdala kufanele agweme ngokuphelele ukuthatha ama-milligram angu-1000 (1000 mg) amaphilisi e-vitamin E ngosuku.Yimiphi imithi okungafanele ithathwe namaphilisi e-vitamin E?
Uma uthatha amaphilisi e-vitamin E, kufanele uqaphele neminye imithi oyithathayo ngesikhathi esifanayo. Ikakhulukazi, uma uthatha le mithi elandelayo, gwema ukuthatha amaphilisi e-vitamin E noma uthintane nodokotela wakho.| Uhlobo Lomuthi | Ingozi/Umphumela |
|---|---|
| Ama-anticoagulant / ama-antithintic blood thinners | I-vitamin E eningi kakhulu ingandisa kakhulu ingozi yokopha. |
| Imithi yokwehlisa i-cholesterol (isib. ama-statin, i-niacin) | Ukuthatha amaphilisi e-vitamin E kungaphazamisa ukusebenza kahle kwale mithi. |
| Ukwelashwa komdlavuza (i-Chemotherapy, ukwelashwa ngemisebe) | Amaphilisi e-antioxidant afana ne-vitamin E angathinta ukusebenza kahle kokwelashwa komdlavuza. |
Ngakho-ke, ngiyakukhumbuza futhi, uma uthatha noma yimuphi umuthi onjengalona, qiniseka ukuthi ubuza udokotela wakho ngaphambi kokuqala amaphilisi e-vitamin E.
Umlayezo Wokuya Nawe Ekhaya
- I-Vitamin E iyi-vithamini ebaluleke kakhulu evikela amangqamuzana ethu, iqinisa amasosha omzimba, futhi igcina isikhumba sethu siphilile.
- Sivame ukuthola inani levithamini E esilidingayo ekudleni okulinganiselayo, njengemifino, izithelo, amantongomane nenhlanzi.
- Ukuthatha izithasiselo ze-vitamin E akudingekile kubantu abaningi. Gwema ukuzithatha ngaphandle kweseluleko sikadokotela.
- Ukuphuza amaphilisi e-vitamin E ngokweqile, ikakhulukazi neminye imithi efana nemithi yokwehlisa igazi, kungaba yingozi. Kunezingozi ezinkulu, njengokuphuma kwegazi ebuchosheni.
- Uma usola ukuthi unesifo sokuntuleka kwe-vitamin E noma ucabanga ukuthatha iphilisi, khuluma nodokotela wakho kuqala.
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