I-Vitamin E, ebizwa ngokuba yi-tocopherol, inokubaluleka kakhulu, kuba yiphumo layo elinceda ukukhusela umzimba kwiimeko ezimbi ezingqongileyo. Ukuba ukutya kwakho kukwanele, iiseli zakho, izicubu kunye nezitho ziya kugcinwa kwindawo ephilileyo, kwaye ukuguga kuya kunqunyulwa. Yingakho kubalulekile ukwazi nokuthobela ukutya kwama- vitamin E.
Isiqhelo sosuku lweVitamin E
Ukufumana umgangatho wemihla ngemihla kunye namavithamini kunye nokutya, kubalulekile ukuphelisa ngokupheleleyo ukutya okungeyona nto yokutya, kwaye ugxininise kuphela kwimifuno, iziqhamo, izityalo, inyama yemvelo kunye nemveliso yobisi. Bambalwa abantu banokutya kuphela iimveliso ezilungileyo, ngoko ke izinto ezifunekayo mazifunyenwe ngoncedo lwezongezo.
Ukufumana ukuba imilinganiselo yemihla ngemihla ye-vitamin E, bhekisa kwitafile yethu. Iyunithi yokulinganisa yamazwe ngamazwe ngamavithamini anelumnumzana abizwa ngokuba nguM ME, kwaye iphantse ilingana ne-1 mg yale nkunkuma.
Ngaloo ndlela, kumntu omdala, u-10 ukuya ku-20 mg we-vitamin uyadingeka. Ukubala imfuneko ngokuthe ngqo, kufuneka uqikelele ngesondo, ubudala, ubunzima, imeko yomzimba, ukuchasana nezinto ezinobungozi kunye nokunye okuninzi. Kumntu ohluphekileyo, ugqirha oya kwintlanganiso unokumisela i-100-200 mg ngosuku.
Ukufumana i-dose efanelekileyo ngokutya, kwanele ukondla i-salmon intlanzi imihla ngemihla (i-salmon, i-trout, i-keta, i-salmon ye-sockeye, i-salmon e-pinki), i-legumes, i-oli yemifuno yemifuno namanothi (ngokukodwa ama-alimondi). Ukuba ekudleni kwakho kwansuku zonke konke oku, awukwazi ukwesaba u-vitamin E.
Umgangatho wemihla ngemihla ye vithamini E: ngubani ofuna ngaphezulu?
Ukongezelela kumgangatho oqhelekileyo, umntu oqhelekileyo, i-vitamin E kufuneka kwakhona isetyenziswe kumaqela ahlukeneyo abantu abanesidingo sento esinikeziwe iphezulu kunezinye .Abantu abanjalo baquka:
- abantu abangaphezu kweminyaka engama-50;
- abantu abanezifo ezithathelwanayo;
- abantu abafumana uxinzelelo;
- izigulane emva kokuhlinzwa, ukuxhwaleka kunye nokutshisa;
- abafazi abakhulelweyo nabamnesi;
- amantombazana ngexesha lokuthatha iziyobisi ze-hormonal;
- abantu abanomsebenzi onxulumene nezinto ezinobuthi;
- abantwana abazalwa ngaphambi kwesikhathi;
- kwixesha lokuzikhandla ngokomzimba;
- xa ufumanisa ukusilela kwe-selenium emzimbeni.
Ukuba ubona imiqondiso enjalo, kufuneka ukwandise umthamo we-vitamin E, kwaye kukulungele ukwenza njalo ngokuhambelana neengcebiso zogqirha wakho.