Lapho sijoyina ijimu noma siqala ukuba nempilo enempilo, siqala ukukhathazeka ngenani lamavithamini namaminerali esiwafaka emzimbeni wethu ngokudla. Elinye lamavithamini abalulekile emzimbeni elisivikela ekungeneni ngamaselula nguvithamini E. Luhlobo lwevithamini okufanele lubhekwe, ikakhulukazi uma ungumdlali. Kuyasisiza ekulweni namachibi weselula ngama-radicals wamahhala ezithweni nasezicukweni ezahlukahlukene. Kukhona uhlu lwe ukudla okunothe ku-vitamin E.
Ngakho-ke, sizonikezela le ndatshana ukukutshela konke odinga ukukwazi mayelana novithamini E, ukubaluleka kwawo futhi sikunikeze uhlu lokudla okunothile ku-vitamin E.
Izici eziyinhloko
Lolu hlobo lwamavithamini selwaziwa kakhulu kwezemidlalo ngoba lunemisebenzi eminingi ebalulekile yokuthuthuka komdlali. Singafingqa imisebenzi esemqoka kavithamini E kokulandelayo:
- I-antioxidant enhle: ukuthi amavithamini ayindlela yokulwa ne-antioxidant kusho ukuthi angavikela izicubu zomzimba wethu emonakalweni odalwe yizinto ezaziwa ngegama lama-radicals amahhala. Lezi radicals zamahhala zihlasela izicubu zethu, amaseli, nezitho zethu. Ososayensi bakholelwa ukuthi lezi zidlala indima ezimeni ezithile ezihlobene nokuguga kubantu. Ngakho-ke, ukutholakala kahle kukavithamini E kunganciphisa imiphumela yama-radicals wamahhala emzimbeni wethu.
- Usekela amasosha omzimba: Le vithamini isetshenziswa futhi ukusiza umzimba wethu ugcine amasosha omzimba aqinile elwa namagciwane ahlukahlukene namagciwane. Kubalulekile ekwakhekeni kwamangqamuzana abomvu egazi futhi kusiza umzimba wethu ukusebenzisa uvithamini K. Omunye wemisebenzi emikhulu ukukhulisa imithambo yegazi nokuvikela igazi ekunqandeni. Ngakho-ke, ukutholakala kahle kukavithamini E ekudleni kwethu kuzosisiza ukuba sibe nokujikeleza kahle kwegazi.
- Amaseli womzimba wethu sebenzisa uvithamini E ukuxhumana nomunye. Lokhu kungabasiza benze imisebenzi eminingi njengokuthuthukisa ukucabanga kwethu.
Kuyadingeka ukuthi kube nocwaningo olwengeziwe ngale vithamini ukuze ukwazi ukuqinisekisa ukuthi iyasiza ekuvikeleni umdlavuza. Kunezifundo eziningi ezisebenzayo ukuthola ukuthi ngabe uvithamini E angasiza yini ngesifo senhliziyo, ukuwohloka komqondo, isifo sesibindi nokushaya unhlangothi.
Ukubaluleka kukavithamini E
Inani lansuku zonke elinconyiwe lalokhu uvithamini futhi uphakathi kwama-milligram ayi-15-20 ngosuku. Asikwazi ukusetha inani elinqunyiwe njengoba kuya ngobudala nomongo womuntu. Isibonelo, abesifazane abakhulelwe noma abancelisayo bazodinga inani eliphakeme levithamini E ukuhlangabezana nezidingo zabo zansuku zonke. Ngakolunye uhlangothi, kukhona izifo ezithile ezidinga nokudla okuphezulu kwale vithamini. Njengoba kufakwa ama-acid amaningi e-polyunsaturated emzimbeni wethu, sizodinga nenani elikhulu likavithamini E.
Sizobona ukuthi yikuphi ukudla okucebe kakhulu kule vithamini, yize kwasekuqaleni kwaziwa ukuthi imaphi amantongomane yiwo anakho kakhulu.
Ukudla okunothe ku-vitamin E
Ake sihlaziye ukuthi yikuphi ukudla okunothile ku-vitamin E:
- Uwoyela we-sunflower: iqukethe ama-milligram angama-48 ngegremu elilodwa lomkhiqizo. Kungokunye kokudla okunokuqukethwe okuphezulu kakhulu kwale vithamini. Luhlobo lwamafutha oluvela enzalweni futhi lunokuhlushwa okuphezulu kakhulu. Yize uwoyela womnqumo utholakala eSpain, lolu hlobo lwamafutha lusetshenziselwa ukuthosa nokuthosa. Enye yezinto ezisetshenziswa kakhulu ngamafutha ka-sunflower ukwenza imayonnaise eyenziwe ekhaya.
- Ama-hazelnuts: iqukethe inani lama-milligram angama-gram ayi-26 kumkhiqizo ngamunye Njengoba kushiwo ngaphambili, amantongomane angukudla okunothe ku-vitamin E kanye nabalingani abakhulu bokufaka la ma-micronutrients emzimbeni. Ngama-hazelnuts ambalwa nje kuphela sengivele nginezidingo ezingezinhle zansuku zonke ezimbozwe ngale vithamini. Ngaphezu kwalokho, kufanele zidliwe ziluhlaza futhi singazisebenzisa ekhishini ngezindlela zokupheka ezinhle ezinempilo.
- Ama-alimondi: aqukethe ama-milligram angama-20 kuwo wonke amagremu ayi-100 womkhiqizo. I-alimondi isithelo esomile esidliwa kaningi kune-hazelnut. Amantongomane amaningi aqukethe amanani abalulekile ale vithamini. Ngakho-ke, akunzima kakhulu ukufinyelela izidingo zansuku zonke.
- Amantongomane: inama-milligram ayi-8 kuphela kuwo wonke amagremu ayi-100 womkhiqizo. Kodwa-ke, ingenye yamantongomane ezodlula ohlwini lokudla okunothe ku-vithamini E. Enye yezinzuzo zamakinati ukuthi icebile kakhulu kumaminerali futhi sijwayele ukudla amakinati aluhlaza noma ukudla kokuqina okwaziwa ngokuthi ukhilimu iphenathi. Ngalokhu kudla ungenza ukudla okuningi okumnandi.
- Okusemathinini emafutheni ka-sunflower: izinhlanzi eziningi ezisethinini zifika kumafutha e-sunflower. Lokhu kulondolozwa kuqukethe ama-milligram ayi-6 kuwo wonke amagremu ayi-100 womkhiqizo. Ukuphakelwa okulondoloziwe okukodwa kusinikeza uvithamini E omningi esiwudingayo nsuku zonke.
Ukudla okunothile okuncane okungaziwa ngo-vitamin E
Manje ake siqhubekele ekudleni okumbalwa okune-vitamin E kepha okungaziwa kangako. Futhi azisetshenziswa kangako ukufinyelela izidingo zansuku zonke ngoba ukugxila kwazo kuphansi. Ake sibone ukuthi ziyini:
- Ama-Pistachio: Lesi sithelo esomisiwe kulula kakhulu ukusifaka ekudleni, noma singenayo le vithamini eningi. Kuqukethe ama-milligram ama-5 kuphela ngama-gram ayi-100 womkhiqizo. Noma ungenayo inani elikhulu, kungakusiza ukuthi ufinyelele inani elinconyiwe lansuku zonke.
- Amafutha e-Olive: Ngokungafani nokwenzeka ngamafutha ka-sunflower, u-olive unamavithamini amancane ka-E. Unama-milligram ama-5 kuphela ngama-gram ayi-100 womkhiqizo. Lapha kufanele ucabangele ama-calories nokusutha. Ezidlweni eziphansi zekhalori asikwazi ukusebenzisa amafutha omnqumo ukuhlangabezana nezidingo zikavithamini E ngoba i-caloric kakhulu futhi ayisuthi kakhulu.
- Ukwatapheya: Kuwukudla okujabulela ukuthandwa okuhle ngenxa yokuqukethwe okuphezulu kwamafutha enempilo. Umnikelo wawo kavithamini E ubalulekile noma ngabe unama-milligram ama-3 kuphela ku-100 amagremu womkhiqizo.
- I-asparagus: kungukudla okunevithamini E okuqukethwe okuphansi kakhulu ohlwini. Banama-milligram ama-2.5 kuphela kuwo wonke amagremu ayi-100 womkhiqizo. Kuwukudla okuphelele kakhulu ukufaka ekudleni, ikakhulukazi ekudleni okunama-kilojoule amaningi. Ngokwezinga elithile, kungathakazelisa ukufinyelela amanani ansuku zonke nge-asparagus kune-avocado.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi ngokudla okunothe ku-vitamin E.