I-Vitamin E noma i-tocopherol, ibizwa nangokuthi i-vitamin yobuhle nobusha. Kunconywa ukuthatha isikhumba esomile, izinwele ezinamafutha nezipikili. Namuhla sizokhuluma ngendima ebaluleke kakhulu ye-vitamin E nokuqukethwe kwayo ekudleni.
Izinzuzo
I-Vitamin E ingukuthi, okokuqala, i-antioxidant eyenza ubusuku nemini yonke imisebenzi futhi ibamba iqhaza ezinhlelweni ezibaluleke kakhulu zomzimba wethu. I-tocopherol ivikela amangqamuzana ethu kuma-radicals mahhala. Kanjani kumthethosivivinywa okufanele ucabangele le ngqungquthela ngemininingwane eminingi? Amaseli ethu ahlanganisa, phakathi kwezinye izinto, zezingqamuzana zamangqamuzana. Umsebenzi wabo ukuvumela izinto eziwusizo nokukhulula imikhiqizo yokubola. Ama-radicals wamahhala ahlasela njalo amangqamuzana ethu, angena kuwo futhi aphazamise ukusebenza kwawo. Maye, izitho zangasese nazo ziyazilahleka. Ukuvimbela lokhu ukuthi kwenzeke (futhi ama-radicals amahhala ahlasela amangqamuzana angaphezu kuka-10 000 ngosuku), kufanele udla ngokudla ukudla okugcwele ngamavivolumu amavithamini E-Vitamin E amangqamuzana futhi uwavikele endleleni eya emgomweni. Isibonelo, lapho amangqamuzana egazi abomvu ethwala oksijeni, ahlaselwa yi-radicals, ngenxa yalokho esibhekene nesikhomba se-oxygen. Ukusetshenziswa okwanele kwe-tocopherol kwanele ukuvikela wonke amaseli.
I-tocopherol iyasiza futhi ohlelweni lwezinhliziyo. Ihlisa izinga legazi, livikela futhi liqinise izindonga zemithambo yegazi, ivimbela amaqabunga egazi ukuba ayenze, evame ukufaka imetabolism emisipha yenhliziyo. I-Vitamin E izovimbela ukubonakala kwezibazi, ivikele amehlo, futhi ivimbele ukuqina kobuthakathaka nokukhathala. Futhi i-tocopherol ibalulekile ohlelweni lokuzala: ngokuntuleka kwalo, kukhona i-anemia yezocansi ngisho nokungazalwa.
Isilinganiso nokuhambisana
Izinsana kuze kube nonyaka owodwa kufanele zibale umthamo we-vitamin E, kuye ngesisindo somzimba - isisindo somzimba esingu-0.5 mg / kg. Izinga labantu abadala liyancishiswa - liyi-0.3 mg / kg, futhi omama abakhulelwe nabancenga kufanele bakhulise umthamo kabili. I-Vitamin E nemikhiqizo lapho iqukethe ayihlanganisani nensimbi, kodwa ihlangene kahle ne- selenium . Ngaphezu kwalokho, i-selenium ne-tocopherol zithuthukisa izakhiwo eziwusizo zomunye nomunye futhi zithuthukisa ukusimama okungcono.
I-Vitamin E ayikwazi ukubuthelwa ubuthi, ayiqoqi futhi ayihlali isikhathi eside.
Ekudleni
Ngaphambi kokuqhubekela phambili kubaluleke kakhulu - lapho kutholakala khona i-vitamin E, kufanele kukhulunywe ukuthi kungcolile ngokweqile, hhayi "ukwesaba" ukwelashwa kokushisa, kodwa uma upheka, ingxenye iphenduka umhluzi, kodwa ayibekezelelanga imisebe ye-UV, ibhujiswe kusuka ekukhanyeni, futhi ilahlekile lapho emathinini nengxenye ibulawa yiqhwa.
Iningi lamaqembu e-vitamin E litholakala ekutheni izitshalo.
1. Noma yimaphi amafutha angagciniwe noma amafutha anamanzi abandayo:
- waxubha amafutha;
- amafutha omnqumo;
- i-burdock amafutha;
- amafutha e-rapeseed;
- amafutha we-sunflower;
- amafutha e-soya.
2. Embewu ye-sunflower, ithanga.
3. E-almonds, ama-walnuts.
4. Kuzolimo, okusanhlamvu, amantongomane.
5. Amahlumela aseBrussels no- broccoli .
6. E-sea buckthorn nase-mountain ash.
7. Emifino eluhlaza nemifino.
8. Emathanjeni ama-apula nama-pears.
9. Emikhiqizweni yemvelaphi yezilwane:
- i-herring;
- ikhodi;
- isibindi senkomo yenkomo;
- amaqanda inkukhu;
- ubisi;
- amanoni.
Ngokuntuleka kwevithamini E ekudleni, kukhona ubuthakathaka kanye nokuphelelwa yisifo socansi, ukungabi nesifiso. Isikhumba soma futhi siphunga, amabala aphezulu avela, ukuhlukana kwezipikili nokucaca kombono kuyawa.
Akudingekile ukuhlala eqinisweni lokuthi isibonakaliso sokuntuleka kokubili kwevithamini E kanye nanoma yimiphi imithombo engatholakali yokudla kwethu iholela ekuthunjweni nasekunganakwa. Ngakho-ke, uma ungeke uhambisane nomoya, bheka umuntu ozophuka, angakwazi ukuthola isizathu esicacile sokuthukuthela, adle ukudla okunomsoco omncane, mhlawumbe kuyodlula.