Yikuphi ukudla okuqukethe i-vitamin E

Wonke umuntu uyazi ukuthi amavithamini, amaminerali kanye nezici zokulandelela ziyadingeka ukuze umzimba uphile. Kodwa yimiphi imikhiqizo nokuthi yikuphi okuqukethwe kuwo, bambalwa abazi. Kulesi sihloko, sizoxoxa ngokuqukethwe kwamavithamini kokudla kanye nezinzuzo zomzimba womuntu.

I-Vitamin E iyi-antioxidant enamandla, ibuyisela izingqamuzana zamangqamuzana omzimba futhi ivikela ama-radicals mahhala anethonya elimazayo kumaseli. Le vithamini inomphumela omuhle ezinwele, isikhumba, izipikili, ngenxa yokuthi kuthiwa yi-vithamini yobuhle besifazane. Akunakwenzeka futhi ukuqeda indima ye-vitamin E ekuvimbeleni i-oncology, umsebenzi wesistimu yokuzala, ngenqubo yokuthuthukiswa okulungile nokuvumelana kwe-fetus. I-blood coagulability, isimo samasosha omzimba nesimiso - ukulawula kulezi zindawo zempilo yabantu kubhekwe ngqo ku-vitamin E. Ngaphezu kwalokho, lesi sici asivumeli ukubhujiswa kwe-vitamin A (retinol) emzimbeni. Ngakho yikuphi ukudla okuqukethe i-vitamin E?

Izikhundla ezihamba phambili, yiqiniso, ziyamafutha yemifino. Ngisho emafutheni avame kakhulu we-sunflower yemifino, okuqukethwe kwalo kufinyelela ku-70 mg nge-100 g yemkhiqizo, kepha-ke, amanye amafutha awayeki ngemuva: umnqumo, i-linseed nabanye. Kodwa kunamafutha amaningi emafutheni. Ngakho-ke, kulabo abafuna ukunciphisa umzimba, kudingeka ufune enye indlela. Yiziphi ezinye izinto eziqukethe i- vitamin E? Emikhiqizweni yemvelaphi yezilwane, kubalulekile ukuqaphela amaqanda nesibindi sezinyosi, kancane kancane kunezingqimba ze-Atlantic.

Izitshalo ezihlukahlukene, izithelo zeminqumo, isinkwa se-rye, i-sweet pepper yaseBulgaria - yilokho ukudla okuqukethe i-vitamin E ngokwemali enkulu. Umuntu omdala, ngokwesayensi osuka emazweni ahlukene, udinga kusuka ku-10 kuya ku-14 mg wevithamini E ngosuku. Leli nani lingatholakala kumagremu angu-150, isibonelo, i-buckwheat noma kusuka etafuleni eli-1. Amapuni amafutha yemifino. Ngenxa yalokhu kuntuleka kule vithamini cishe akunakwenzeka. Ngaphezu kwalokho, i-vitamin E inezinto zokuqoqa izicubu futhi zidliwe njengoba kudingeka.

Ukuzivikela okuhle, ukubuka okuhle, ukubukeka okuhle, vitamin A eyodwa, noma, njengoba kubizwa nangokuthi, retinol, kuyadingeka. Imfuno yansuku zonke yilezi 1000 zamg kumadoda, 800 mkg kubesifazane, 400 mkg ezinsana. Njengoba sekushiwo ngenhla, i-vitamin E iyadingeka ukuvikela i-vitamin A ekubhujisweni emzimbeni.

Yikuphi ukudla okuqukethe i-vitamin E, esivele sesiyiqalile, manje cabanga nge-vitamin A. Ukugxila okukhulu kunamafutha enhlanzi. Ngaphezu kwalokho kuyadingeka ukuqaphela imikhiqizo yobisi, imifino ebomvu nephuzi eliqhakazile nezithelo, i-broccoli kanye namanye amasiko amnyama aluhlaza. Ngezizathu ezingenhla, kuphakanyiswa ukuba udle ukudla okutholakala kuwo amavithamini kokubili okwanele. Ngakho, yikuphi ukudla okuqukethe i-vitamin A ne-E? Lesi isibindi sesilwane (umholi), wonke amafutha yemifino, pepper ebomvu, amaqanda.

Ukudla okunempilo kunikeza impilo nobuhle iminyaka eminingi. Akumangalisi ukuthi kukhona i-adage: "Nguwe odlayo." Yidla ikhwalithi nokudla okunempilo futhi ube nempilo!