Okuqukethwe
I-elixir yobuhle nobusha - yilokho okubizwa ngokuthi i-vitamin E, ngaphandle kwehaba inani layo. Yize kungagcini kuphela kumthelela "wezimonyo". Yini enye i-vitamin E elungele impilo yakho? Ingabe iyakwazi ukudala ingozi? Futhi yikuphi ukudla okuzosiza ekugcwaliseni okugcinwe emzimbeni?
Ukuphulukisa Okuvela Ngaphakathi
Yini ewusizo kumzimba we-vitamin E, aka tocopherol? Okokuqala, ngoba kungokwenani lama-antioxidants emvelo. Lokho wukuthi, kuvikela amaseli ekubhujisweni futhi kubambezele inqubo yokuguga. Olunye ucwaningo lukhombisa ukuthi kwehlisa nengozi yokuba nomdlavuza. I-Tocopherol inomphumela omuhle ebuchosheni, ohlelweni lokuphefumula nakumbono. Kunconywa ukuphazamiseka kohlelo lwe-endocrine, amazinga aphezulu kashukela kanye nezifo zemizwa. Yini i-vitamin E esebenzisekayo ngaphezu kwalokhu? Ngayo, kulula ukuthi umzimba ubekezelele ukuzikhandla okukhulu komzimba futhi ululame ngemuva kokugula isikhathi eside noma ukuhlinzwa. Ngendlela, ukuthatha uvithamini E kusiza ukuqeda ukufisa kukagwayi.
Uvithamini yin ne-yang
UVitamin E ubaluleke kakhulu emzimbeni wesifazane. Ikakhulukazi uma kukhulunywa ngempilo yohlelo lokuzala kanye nesizinda esizinzile sehomoni. Le vithamini idlala indima ebaluleke kakhulu ngesikhathi sokukhulelwa, kufaka phakathi i-toxicosis. Futhi kufakazelwa ukuthi ibuyisa ngokujulile ukwakheka kwezinwele, ingeza ubukhulu futhi iyakhanya kuyo, inciphisa ukubukeka kwezinwele ezimpunga. Yile nto ehlehlisa imibimbi emihle, yenze isikhumba sibe mnandi futhi sibe velvety, sisinikeze umthunzi wemvelo. Ngokuhambisana nalokhu, uvithamini E uyadingeka nasemzimbeni womuntu. Kwani? Ukugwema ukonakala kwemisipha nezifo zenhliziyo. Kepha, mhlawumbe okubaluleke kakhulu-i-tocopherol isekela ithoni yamandla wesilisa.
Ukubalwa okunengqondo
Ukusetshenziswa kukavithamini E kunqunywa isilinganiso. Ezinganeni, kusuka ku-6 kuye ku-11 mg ngosuku, kubantu abadala-15 mg. Komama abakhulelwe nabancelisayo, kuvame ukwanda kube yi-19 mg. Ukushoda kukavithamini E emzimbeni kuzenza zizwakale ngezinkinga zokugaya ukudla, isibindi, ukujiya kwegazi, amasistimu ezocansi nawokuphela komzimba. Kunoma ikuphi, udokotela kuphela onganquma imbangela ngqo. Ukweqisa izidakamizwa kwe-tocopherol, noma kwenzeka ngokungavamile, kuboniswa ubuthakathaka nokukhathala okusheshayo, ukucindezela kokukhuphuka, ukucasuka kwesisu, ukwehluleka kwamahomoni. Kufanele ucabangele ukulimala okungenzeka kwe-vitamin E emzimbeni. Futhi-ke, noma kunjalo, ungayithathi nemithi yokuncipha igazi ne-ayina, nokungezwani nezinto ezithile nokuhlaselwa yinhliziyo muva nje.
Igolide ebhodleleni
Yikuphi ukudla okuqukethe i-vitamin E kakhulu? Okokuqala, lawa angamafutha yemifino. Kuleli fomu, i-tocopherol inconywa kakhulu ngumzimba, ngoba iyinto encibilikayo enamafutha. Ngaphezu kwalokho, ngokuhlangana ne-omega-3 acid, isebenza kahle kakhulu. Umnikazi werekhodi lokuqukethwe kukavithamini E ngoyela wamagciwane kakolweni. Ukuze ube nomphumela onempilo, kwanele ukusebenzisa u-2-3 tsp wamafutha ngosuku. Kodwa-ke, ungakhohlwa nge-sunflower, i-flaxseed, i-peanut ewuketshezi, i-sesame namafutha omnqumo. Lapha, okujwayelekile kungakhuphukela ku-3 tbsp. l. ngosuku. Zama ukungafudumezi uwoyela, ngoba lokhu kubulala uvithamini E. Kungcono ukugcwalisa amasaladi ngemifino eluhlaza noma izitsha ezenziwe ngomumo ngayo.
Idlanzana lempilo
Izindaba ezimnandi kulabo abathanda ukuqabula amantongomane nembewu. Bathatha indawo yesibili njengokudla okunothe ku-vitamin E. Isibonelo, idlanzana lama-alimondi liqukethe inani lansuku zonke lale nto. Ngendlela, ubisi nebhotela okusekelwe kule nati akusizi kangako. Okuphansi kancane kakhulu kwama-alimondi ama-hazelnuts, ama-walnuts namantongomane ephayini. Ithanga, ubhekilanga kanye nembewu yesame ingaziqhayisa ngezinqolobane eziqinile ze-tocopherol. Sebenzisa amantongomane nembewu, kanye namafutha, kufanele kube luhlaza, noma komile akudingekile. Wasebenzise njengokudla okulula okunempilo, ngaphandle kokudlulela kokujwayelekile kuka-30-40 g, noma uwafake kumasaladi, inyama nezitsha zezinkukhu, amasoso ahlukahlukene kanye nophudingi abakhanyayo.
I-Pantheon yemifino nezithelo
Imifino inezinzuzo eziningi, kanti enye yazo ukutholakala kukavithamini E. Imifino enamahlamvu, ikakhulukazi isipinashi, iyahola lapha. Kuyaphawuleka ukuthi igcina izakhiwo zayo ezibalulekile ngisho nangemva kokwelashwa kokushisa. Phakathi kwemifino esithandayo, singabala u-anyanisi, upelepele omnandi, amahlumela eBrussels, amazambane notamatisi. Imidumba nayo icebile ku-vithamini E. Okubaluleke kakhulu phakathi kwayo ubhontshisi, ubhontshisi nophizi. Kusuka kuyo yonke le nala, kutholakala amasaladi amahle kakhulu, ama-appetizers agxishiwe, izitsha eziseceleni, ama-casseroles, isitshulu nesobho. I-Tocopherol ingatholakala nasezithelweni, yize iningi lingajwayelekile: ukwatapheya, upopoya, i-kiwi, imango, nokunye. Kungcono ukuwadla emisha noma ngendlela yokuphatha okunempilo.
Akuyona imfihlo ukuthi ekwindla, i-beriberi ibangela ukushaywa okulimazayo kumasosha omzimba. Ngakho-ke, kuyoba usizo ukuqinisa imenyu ngemikhiqizo ene-vitamin E. Uma usola ukuthi umzimba untula kakhulu lesi sici, ngaphambi kokuthatha izinyathelo eziqinile, thatha izivivinyo futhi ukhulume nodokotela wakho.