I-Vitamin E okanye i-tocopherol, ibizwa ngokuba yi-vitamin yobuhle kunye nolutsha. Kunconywa ukuba kuthathe isikhumba esomileyo, iinwele ezinqabileyo kunye nezipikili. Namhlanje siza kuthetha ngenxaxheba ebalulekileyo ye-vitamin E kunye nomxholo wayo ekudleni.
Izinzuzo
I-Vitamin E kukuba, okokuqala, i-antioxidant eyenza malunga neeholide ubuninzi bemisebenzi kwaye ithatha inxaxheba kwiinkqubo ezibalulekileyo zomzimba wethu. I-Tocopherol ikhusela iiseli zethu kuma-radical ezamahala. Ngayiphi na i-bhili yokuqwalasela le ngqungquthela ngokubanzi? Iiseli zethu ziquka, phakathi kwezinye izinto, zeembrane zeseli. Umsebenzi wabo ukuvumela izinto ezincedo kunye nokukhulula iimveliso zokubola. Ii-radicals zamahhala zihlasele rhoqo iiseli zethu, zingene ngaphakathi zazo ziphazamise ukusebenza kwazo. Hayi, iimbumba zeeseli zilahlekile. Ukuthintela oku kungenzeki (kwaye i-radicals ekhululekile ihlasela amaseli angaphezu kwama-10,000 ngamaxesha), kufuneka uchithe ngokutya ukutya okugcwele iivithamini E-vitamin E. i-vitamine E iiseli kwaye uzikhusela endleleni eya kwinjongo. Ngokomzekelo, xa iiseli ezibomvu zegazi zithwala i-oksijeni, zihlaselwa yi-radicals, ngenxa yeso sizathu esinokuxhatshazwa yindlala yomoya. Ukusetyenziswa okwaneleyo kwe-tocopherol kunele ukukhusela zonke iiseli.
I-Tocopherol iyayiluncedo kwinkqubo ye-cardiovascular system. Linciphisa uxinzelelo lwegazi, lukhusela kwaye luyomeleze iindonga zemigudu yegazi, luvimbela amaqhekeza egazi ukuba ayenze, aqhele ukuba imetabolism entliziyweni yentliziyo. I-Vitamin E izakukhusela ukubonakala kweempawu, ukukhusela amehlo, kunye nokuthintela ubuthathaka kunye nokukhathala. I-tocopherol ibalulekile kwindlela yokuzala: ngokusilela kwayo, i-anemia yesondo kunye nokungabi nantlungu.
Isistim kunye nokuhambelana
Iintsana ukuya kunyaka omnye kufuneka zibale umthamo we-vitamin E, kuxhomekeke kubukhulu bomzimba - 0.5 mg / kg ubunzima bomzimba. Iidanga zabantu abadala ziyancitshiswa - yi-0.3 mg / kg, kwaye oomama abakhulelweyo nabancinayo kufuneka bandise umlinganiselo wesibini kabini. I-Vitamin E kunye nemveliso apho iqulethwe ayifani kunye nentsimbi, kodwa idibene ne- selenium . Ngaphezu koko, i-selenium kunye ne-tocopherol zandisa iipropati ezixhamlayo zomnye nomnye kwaye zikhuthaza ukulungiswa okungcono.
I-Vitamin E ayikwazi ukutyhefuza, ayihlanganisi kwaye ayihlali ixesha elide.
Ukutya
Ngaphambi kokuqhubela phambili kwiyona nto ibalulekileyo-apho i-vitamin E iqulethwe khona, kufuneka kuthethwe ukuba i-soluble enotyebileyo, "ingesabi" yonyango lokushisa, kodwa xa ipheka, inxalenye iyaba ngumhluzi, kodwa ayiyikunyamezela imisebe ye-UV, isatshatyalaliswa ekukhanyeni, kwaye ilahlekile xa isinki kunye nesiqingatha sibulawa ngumngcipheko.
Uninzi lweqela levithamini E lifumaneka kwizityalo zokutya.
1. Nawaphi na amafutha angagqitywanga okanye amafutha obandayo:
- linxibe ioli;
- ioli;
- ioli ye burdock;
- ioli;
- ioli yelanga;
- ioli yesoya.
2. Kwiimbewu zelanga, ithanga.
3. Kwi-almond, i-walnuts.
4. Kwizityalo, izityalo, izilwanyana.
5. Izityalo zaseBrussels kunye ne- broccoli .
6. Kwi-sea buckthorn kunye ne-ash ash.
7. Kwiimifuno eluhlaza kunye nemifuno.
8. Emathanjeni amaapulo kunye namapheya.
9. Kwiimveliso zesilwanyana:
- ukhula;
- cod;
- isibindi sesilwanyana;
- amaqanda enkukhu;
- ubisi;
- amanqatha.
Ngenxa yokungabikho kwe-vitamin E ekudleni, kukho ubuthakathaka kunye nesifo segazi, ukungabikho komnqweno. Ikhumba limile kwaye likhuphe, ivela kwiindawo ezibonakalayo, ukuhlukana kwezipikili kunye nokucaca kombono kuyawa.
Akuyimfuneko ukuhlala ngolu hlobo lokuba uphawu lokunqongophala kokubili i-vitamin E kunye nayiphi na enye imithombo engabikhoyo yokutya kwethu ibangela ukukhungatheka nokunganakwa. Ngoko ke, ukuba awuhambisani nayo yonke into, khangela umntu oza kuphuka, akakwazi ukufumana isizathu esicacileyo sokuthukuthela kwabo, adle i-herring encane, mhlawumbi iya kudlula.