Vitamini E kapena tocopherol, imatchedwanso vitamini wa kukongola ndi unyamata. Ndibwino kuti mutengeko pakhungu louma, tsitsi lopota ndi misomali. Lero tidzakambirana za udindo wapatali wa vitamini E ndi zomwe zili mu chakudya.
Ubwino
Vitamini E ndi, choyamba, antioxidant yomwe imachita maola ambirimbiri ndikugwira nawo ntchito zofunika kwambiri m'thupi lathu. Tocopherol imateteza maselo athu kuzinthu zamagetsi. Kodi mungagwiritse ntchito bwanji ndalamazo kuti muthe kulingalira nkhaniyi mwatsatanetsatane? Maselo athu ali ndi zinthu zina zomwe zimakhala ndi maselo. Ntchito yawo ndi kulola zinthu zothandiza ndikumasula zokolola. Anthu ochita masewera olimbitsa thupi nthawi zonse amayambitsa maselo athu, kulowa mkati mwawo ndi kusokoneza ntchito zawo. Tsoka, maselo am'katiwo amawaphonya. Pofuna kuteteza izi kuti zisakwaniritsidwe (komanso ufulu wotsutsa maselo amawononga maselo oposa 10,000 pa tsiku), muyenera kudya zakudya zokhudzana ndi vitamini E. Vitamini E maselo ndi kuwateteza panjira yopita ku cholinga. Mwachitsanzo, pamene maselo ofiira amanyamula oksijeni, amawombedwa ndi anthu ochita zinthu mopitirira muyeso, monga momwe timayambira ndi njala ya mpweya. Kudya mokwanira kwa tocopherol ndikokwanira kuteteza maselo onse.
Tocopherol imathandizanso pa dongosolo la mtima. Amachepetsa kuthamanga kwa magazi, amateteza ndi kulimbikitsa makoma a mitsempha ya magazi, amachititsa kuti magazi asapangidwe, normalizes kagayidwe kamene kamakhala pamtima. Vitamini E idzaletsa kuoneka kwa zilonda, kuteteza maso, komanso kumachepetsa kufooka kwa minofu ndi kutopa. Komanso tocopherol ndi yofunikira pa njira yoberekera: ndi kusowa kwake, pali nthenda ya kugonana komanso ngakhale kusabereka.
Mlingo ndi zofanana
Makanda mpaka chaka chimodzi ayenera kuwerengera mlingo wa vitamini E, malinga ndi kulemera kwa thupi - 0.5 mg / kg kulemera kwa thupi. Amuna akuluakulu amachepetsa - ndi 0.3 mg / makilogalamu, ndipo amayi oyembekezera ndi odyera ayenera kuwonjezera mlingo kawiri. Vitamini E ndi zinthu zomwe zili mkati mwake sizigwirizana ndi chitsulo, koma zimagwirizana ndi selenium . Komanso, selenium ndi tocopherol zimapangitsanso zomwe zimapindulitsa komanso zimalimbikitsa kukwaniritsa bwino.
Vitamini E sangakhale poizoni, sichikumangirira ndipo sichikhala motalika.
Chakudya
Musanayambe kupita ku zofunika kwambiri - kumene vitamini E ilipo, ziyenera kutchulidwa kuti ndi zosasunthika mafuta, osati "mantha" a chithandizo cha kutentha, koma pakuphika, gawo limasanduka msuzi, koma silingalole kuwala kwa dzuwa, kuwonongeka kuchokera ku kuwala, komanso kutayika pamene zamzitini ndi theka zimafa ndi kuzizira.
Magulu ambiri a vitamini E amapezeka mu zakudya zamasamba.
1. Mafuta aliwonse osakwanira kapena mafuta ozizira:
- kuthira mafuta;
- mafuta;
- mafuta;
- mafuta;
- mafuta a mpendadzuwa;
- mafuta a soya.
2. Mu mbewu za mpendadzuwa, dzungu.
3. Mu amondi, walnuts.
4. Mu tirigu, nyemba, nthikiti.
5. Zipatso za Brussels ndi broccoli .
6. Mu phokoso la nyanja ndi phulusa.
7. Zomera zamasamba ndi zitsamba.
8. M'mapfupa a maapulo ndi mapeyala.
9. Zogulitsa zinyama:
- herring;
- cod;
- chiwindi cha ng'ombe;
- nkhuku mazira;
- mkaka;
- mafuta.
Ndi kusowa kwa vitamini E mu zakudya, pali kufooka ndi kuchepa kwa kugonana, kusowa chikhumbo. Khungu limalira ndipo limachotsa, mawanga owoneka, kuwoneka kwa misomali ndi kuwonekera kwa masomphenya akugwa.
Sikoyenera kuganizira kuti chizindikiro cha kusowa kwa vitamini E ndi zina zilizonse zomwe sitingathe kuzidya zimayambitsa kukwiya komanso kusasamala. Choncho, ngati simukugwirizana ndi maganizo anu, funani wina kuti aswe, sangapeze chifukwa chomveka cha mkwiyo wawo, adye mchere wambiri wamchere, mwinamwake udzadutsa.