Xa sijoyina i-gym okanye siqala ukuphila ngendlela esempilweni, siqala ukuxhalaba malunga nenani leevithamini kunye neeminerali esizifaka emzimbeni wethu ngokutya. Enye yeevithamini ezibalulekileyo zomzimba ezisikhusela kwi-oxidation yeselula nguvithamini E. Luhlobo lwevithamini ekufuneka ithathelwe ingqalelo, ngakumbi ukuba ungumbaleki. Isinceda ekuchaseni i-oxidation yeselula ngama-radicals asimahla kumalungu ahlukeneyo nakwizihlunu. Kukho uluhlu lwe ukutya okunotye vithamini E.
Ke ngoko, siza kulinikela eli nqaku ukuba likuxelele yonke into ekufuneka uyazi malunga nevithamin E, ukubaluleka kwayo kunye nokukunika uluhlu lokutya okunotye vithamini E.
Iimpawu eziphambili
Olu hlobo lwevithamini luye lwaziwa kakhulu kwezemidlalo kuba lunemisebenzi emininzi ebalulekileyo kuphuhliso lweembaleki. Singashwankathela eyona misebenzi iphambili ye-vitamin E kwezi zilandelayo:
- Yinto efanelekileyo yokulwa ne-antioxidant: iivithamini zezinto zokulwa i-antioxidant kuthetha ukuba zinokukhusela imizimba yethu kumonakalo obangelwe zizinto ezaziwa ngegama leeradicals zasimahla. Ezi radicals zasimahla zihlasela izicwili zethu, iiseli, kunye namalungu. Izazinzulu zikholelwa ekubeni ezi zinto zidlala indima kwiimeko ezithile ezinxulumene nokwaluphala kwabantu. Ke ngoko, ukubonelelwa ngevithamini E kunokunciphisa iziphumo zeeradicals zasimahla emzimbeni wethu.
- Ixhasa amajoni omzimba: Le vithamini ikwasetyenziselwa ukunceda imizimba yethu igcine amajoni omzimba omelele ngokuchasene neentsholongwane ezahlukeneyo kunye neebhaktiriya. Kubalulekile ekwenziweni kweeseli ezibomvu zegazi kwaye kunceda umzimba wethu usebenzise ivithamin K. Omnye wemisebenzi ephambili kukhulisa imithambo yegazi kunye nokukhusela igazi ekunqandeni. Ke ngoko, unikezelo olululo lwevithamini E kukutya kwethu kuya kusinceda ukuba sijikeleze igazi kakuhle.
- Iiseli zomzimba wethu Sebenzisa ivithamin E ukunxibelelana. Oku kunokubanceda ukuba benze imisebenzi emininzi njengokuphucula imeko yethu.
Kuyimfuneko ukuba nophando ngakumbi ngale vithamini ukuze ndikwazi ukungqina ukuba iyanceda ukuthintela umhlaza. Kukho izifundo ezininzi ezisebenzayo ukufumanisa ukuba ngaba ivithamin E inganceda kwisifo sentliziyo, isifo sengqondo esixhalabisayo, isifo sesibindi kunye nokubetha.
Ukubaluleka kwe vithamin E
Inani elinconywayo lemihla ngemihla loku i-vitamin kwaye iphakathi kwe-15-20 milligram ngosuku. Asinakuseta isixa esimiselweyo njengoko kuxhomekeke kubudala kunye nemeko yomntu. Umzekelo, abasetyhini abakhulelweyo okanye abancancisayo baya kufuna inani eliphezulu le-vitamin E ukuhlangabezana neemfuno zabo zemihla ngemihla. Kwelinye icala, kukho izifo ezithile ezifuna ukutya okuphezulu kule vithamini. Njengoko i-polyunsaturated fatty acids ingeniswa emzimbeni wethu, siya kufuna kwakhona inani elikhulu levithamini E.
Siza kubona ukuba zeziphi ezona zinto zityebileyo kule vithamini, nangona kwasekuqaleni kuyaziwa ukuba ngawaphi amandongomane anezona zininzi.
Ukutya okunotye ivithamin E
Makhe sihlalutye koku kukutya kutyebileyo ku-vitamin E:
- Ioli kajongilanga: iqulethe i-48 milligrams nge-100 gram nganye yemveliso. Yenye yokutya enomxholo ophezulu wale vithamini. Luhlobo lweoyile oluvela kwimbewu kwaye lunezinga eliphezulu kakhulu. Nangona i-oyile yomnquma ixhaphake eSpain, olu hlobo lweoyile lusetyenziselwa ukunonga kunye nokuqhotsa. Enye yezona zinto zisetyenziselwa ioyile kajongilanga kukwenza imayonnaise eyenziwe ekhaya.
- Amanqatha: iqulethe isixa semiligram ezingama-26 kwiigram ezili-100 zemveliso. Njengoko bekutshiwo ngaphambili, amandongomane kukutya okunotyebi ku-vitamin E kunye namahlakani amakhulu okubandakanya ezi micronutrients emzimbeni. Ngezandla ezimbalwa zehazelnuts bendisele ndineemfuno ezihlwempuzekileyo zemihla ngemihla ezigutyungelwe le vithamini. Ukongeza, kufuneka zityiwe ziluhlaza kwaye singazisebenzisa ekhitshini ngeendlela zokupheka ezisempilweni.
- Iialmondi: Zinee-milligram ezingama-20 kwiigram ezili-100 zemveliso nganye. I-almond sisiqhamo esomileyo esisetyenziswa rhoqo ngakumbi kune-hazelnut. Uninzi lwamantongomane aphambili anexabiso elibalulekileyo lale vithamini. Ke ngoko, akunzima kakhulu ukufikelela kwiimfuno zemihla ngemihla.
- Amandongomane: ineemiligram ezisibhozo kuphela kwiigram ezili-8 zemveliso. Nangona kunjalo, yenye yamandongomane ezakuphakamisa uluhlu lokutya okunotye vithamini E. Enye yeenzuzo zamandongomane kukuba ityebile kakhulu kwizimbiwa kwaye siqhelile ukutya amandongomane aluhlaza okanye ukutya okwakha impilo okwaziwa njenge cream ipeanut. Ngale kutya unokwenza ukutya okuninzi okunencasa.
- Inkonkxa kwioyile kajongilanga: Uninzi lweentlanzi ezisemathinini ziza kwioyile kajongilanga. Ezi zigcina ziqulathe iimiligram eziyi-6 ngeegram ezili-100 zemveliso. Ukugcinwa okukodwa kusinika uninzi lwevithamini E esiyifunayo mihla le.
Ukutya okuncinci okutyebileyo kwe-vitamin E
Makhe siqhubeke ngokutya okumbalwa okunevithamin E kodwa okwaziwayo kancinci. Zikwasetyenziselwa ukusetyenziswa kangako ukufikelela kwiimfuno zemihla ngemihla kuba uxinzelelo lwazo lusezantsi. Makhe sibone ukuba zintoni:
- Iipistachios: Esi siqhamo somileyo kulula kakhulu ukusifaka kwisidlo, nokuba asinayo le vithamini. Inee-milligram ezi-5 kuphela kwiigram ezili-100 zemveliso. Nokuba awunayo imali eninzi, inokukunceda ufikelele kwisixa semihla ngemihla esicetyiswayo.
- I-oyile ye-olivu: Ngokungafaniyo ne-oyile kajongilanga, ioyile yomnquma ineevithamini ezimbalwa.Iinee-milligram ezi-5 kwigramu nganye zemveliso. Apha kuya kufuneka uthathele ingqalelo iikhalori kunye nokuhlutha. Kwizidlo ezisezantsi zekhalori asinakho ukusebenzisa ioyile yomnquma ukuhlangabezana neemfuno zeevithamini E kuba ikhalori kakhulu kwaye ayonelisi kakhulu.
- Iponyoponyo: Kukutya okonwabela ukuthandwa ngenxa yomxholo ophezulu wamafutha asempilweni. Igalelo lalo le-vitamin E libalulekile nokuba linemiligram ezi-3 kuphela kwiigram ezili-100 zemveliso.
- I-asparagus: kukutya okunomxholo ophantsi wevithamini E kuluhlu. Banama-milligram ayi-2.5 kuphela kwiigram ezili-100 zemveliso. Kukutya okupheleleyo kakhulu ukufaka ukutya, ngakumbi kwizidlo ezisezantsi ezinekhalori. Ukuya kuthi ga kwinqanaba elithile, kunokuba ngumdla ngakumbi ukufikelela kwixabiso lemihla ngemihla nge-asparagus kune-avocado.
Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi malunga nokutya okunotye vithamini E.