Wake wazibuza ukuthi yikuphi ukudla okungenawo uvithamini E nokuthi lokhu kungathinta kanjani impilo yakho? Ngezinye izikhathi, sinaka kakhulu lokho okuqukethwe yimikhiqizo esiyidlayo, kodwa singazinaki izakhamzimba ezingase zintuleke nokuthi, ngokuhamba kwesikhathi, zibalulekile ekulinganiseni imizimba yethu.
I-Vitamin E ingaphezu nje kwe-antioxidant: idlala indima ebalulekile ekuvikelweni kwamaseli, ivimbele izinhlobo ezithile zomonakalo, futhi ilawula amasosha omzimba. Uma ukudla kuntula le vithamini, kungavela izinkinga, ubunzima bazo buyahlukahluka kuye ngobudala kanye nempilo iyonke. Ukwazi ukuthi yikuphi ukudla okungakunikezi, ukuqonda imiphumela yokuntuleka kwayo, nokulungisa ukudla komuntu ngokufanele kubalulekile ukugwema izinkinga zempilo zesikhathi esiphakathi neside.
Iyini ngempela i-vitamin E?
I-Vitamin E ihlanganisa umndeni wama-compound ancibilika emafutheni aziwa ngokuthi ama-tocopherols nama-tocotrienols, kanti i-alpha-tocopherol iyona esebenza kakhulu ngokwezinto eziphilayo. La ma-compound enza imisebenzi ebalulekile yokulwa nama-antioxidant, njengokuvikela ama-membrane eseli ekulimaleni kwama-free radical, ukusekela ukusebenza komzimba, kanye nokuhlanganyela ezinqubweni ezahlukahlukene ze-biological ezihlobene nokujiya kwegazi kanye nokuguqulwa kwamaseli.
Emzimbeni womuntu, i-vitamin E isebenza njengohlobo "lokuvikela" ama-molecule ekulimaleni kwe-oxidative, ikakhulukazi ezicutshini ezicebile ngamafutha njengobuchopho kanye nohlelo lwezinzwa. Iphinde ihileleke ekusebenzisaneni kweseli neseli, ekulawulweni kohlelo lokuzivikela komzimba, kanye nasekuvimbeleni izifo ezingamahlalakhona.
Kunezinhlobo eziyisishiyagalombili ezahlukene zevithamini E: ama-tocopherol amane (i-alpha, i-beta, i-gamma, i-delta) kanye nama-tocotrienols amane (kanye ne-alpha, i-beta, i-gamma, ne-delta). Umzimba womuntu usebenzisa kakhulu i-alpha-tocopherol, njengoba iyindlela etholakala kakhulu futhi esebenza kahle.
Singayitholaphi i-vitamin E ekudleni?
I-Vitamin E ikhona ekudleni okuhlukahlukene okusekelwe ezitshalweni, ikakhulukazi lokho okucebile ngamafutha anempilo namafutha. Kuyamangaza ukuthi ukudla okuningi okubaluleke kakhulu ekudleni kwaseMedithera—amafutha omnqumo, amantongomane, imbewu, kanye nemifino eluhlaza enamaqabunga—kuyimithombo emihle kakhulu yalesi sakhi esincane.
- Amafutha emifino acindezelwe ngokubandayo: Igciwane likakolweni, ubhekilanga, i-safflower, umnqumo, ummbila namafutha kabhontshisi.
- Amantongomane nembewu: Ama-alimondi, ama-hazelnuts, amantongomane, ama-pecans, imbewu kabhekilanga kanye nembewu yethanga.
- Imifino enamahlamvu aluhlaza: Isipinashi, broccoli, chard, asparagus.
- Okunye ukudla: Ukwatapheya, utamatisi, inhlanzi enamafutha (ngenani elincane), amajikijolo amnyama, nezinye izithelo ezintsha.
Eminye imikhiqizo yokudla (isibonelo, okusanhlamvu kwasekuseni, ama-margarine noma ubisi olusekelwe ezitshalweni) ingase icebiswe nge-vitamin E, nakuba lokhu kungeyona ingxenye yokwakheka kwayo kwemvelo futhi kuncike ekuqinisweni kwezimboni.
Yikuphi ukudla OKUNGENALO uvithamini E?
Uma uhlonza ukudla okungenawo uvithamini E, kubalulekile ukukhumbula ukuthi imikhiqizo yezilwane enamafutha amancane noma engenamafutha amaningi ivame ukunikeza inani elincane kakhulu lale vithamini. Lokhu kudla kungase kube khona ekudleni kwakho kwansuku zonke, futhi uma kwakha ingxenye enkulu, kungaba nomthelela ekuntuleni ukudla isikhathi eside.
- Ukudla kwezilwane ezinomzimba omncane: Inyama engenanyama, inkukhu engenasikhumba, inhlanzi engenanyama, amaqanda amhlophe, nemikhiqizo yobisi enamafutha amancane.
- Okusanhlamvu okucolisisiwe: Isinkwa esimhlophe, irayisi elimhlophe, i-pasta kakolweni, amakhekhe ezimboni ngaphandle kwembewu noma amafutha emifino ekhwalithi.
- Imifino kanye nezilimo eziyizigaxa: Nakuba ama-legumes namazambane aqukethe i-micronutrients, anokuqukethwe okuncane kakhulu kwe-vitamin E noma akukho nhlobo.
- Imifino nezithelo ezinamafutha aphansi: I-lettuce, ikhukhamba, i-zucchini, i-apula, i-pear, ibhanana, ikhabe, ikhabe.
- Amanzi, iziphuzo ezibandayo, ama-infusions neziphuzo ezidakayo: Abanikezi amanani abalulekile kavithamini E noma amanye ama-micronutrients abalulekile.
- Ukudla okucutshungulwe kakhulu okunamafutha amancane anempilo: Ukudla okulula, iziphuzo ezibandayo, uswidi, ushukela omhlophe, ufulawa ocolisisiwe, nokudla osekuphekwe.
Empeleni, ukudla okusekelwe kokusanhlamvu okucolisisiwe, imikhiqizo yezilwane engenamafutha amaningi, kanye nokudla okunamafutha aphansi anempilo kungase kungabi ne-vitamin E eyanele , ikakhulukazi uma ukuntuleka kungakhokhelwa ngokufaka imithombo yemvelo noma eqinile ekudleni.
Kusho ukuthini ukudla okungenavithamini E?
Ukudla okungenayo noma okungenalo i-vitamin E kungaba nemiphumela engabonakali yesikhashana, kodwa kungaba yinkinga ngokuhamba kwesikhathi. I-Vitamin E ayisebenzi nje kuphela njenge-antioxidant, kodwa futhi ibalulekile ekugcineni ubuqotho bamaseli, ukusebenza komzimba, kanye nempilo yemisipha.
Imithelela yokudla okunomsoco wokudla okungenavithamini E isatshalaliswa ezindaweni ezahlukahlukene:
- Ukulimala kwe-oxidative isikhathi eside: Amangqamuzana aba sengozini enkulu yokuhlaselwa kwama-radicals mahhala, okungasheshisa ukuguga futhi kwandise ingozi yezifo ezingelapheki.
- Ukuntuleka kwamasosha omzimba: Ukushoda okuqhubekayo kukavithamini E kwenza buthaka impendulo yokuzivikela yomzimba ezifweni nasezimweni ezithile zokuzivikela komzimba.
- Ukubandakanyeka kwe-Neuromuscular: Kungabangela ubuthakathaka bemisipha, ubunzima bokusebenzisana kwemoto, ukuphazamiseka kwengqondo, futhi, ezimweni ezimbi kakhulu, ukulimala kwenzwa okungenakulungiseka.
- Ubungozi ezigabeni ezibucayi zempilo: Ezinganeni ezizalwa ngaphambi kwesikhathi noma abantu abanokuphazamiseka kokumuncwa kwamafutha, ukuntula kungabangela i-hemolytic anemia enzima, ukubambezeleka kokukhula, nezinkinga zokubona.
- Ukulimala okungenzeka kwe-vascular: Ukuvikelwa okuphansi kwe-antioxidant kukhulisa ukuthambekela kwe-lipoprotein oxidation, okungase kubangele izinqubo ze-arteriosclerotic kanye nezinkinga zokujikeleza kwegazi.
Nakuba ukuntuleka okukhulu kukavithamini E kuyivelakancane kubantu abanempilo enhle emazweni athuthukile, ukuntuleka kwevithamini kungase kwenzeke, ikakhulukazi kwasebekhulile, ababhemayo, abantu abanezifo zokugaya ukudla, nalabo abalandela ukudla okunemingcele kakhulu.
Ubani osengcupheni enkulu yokuntula?
Kunamaqembu abantu kanye nezimo zomtholampilo lapho ukuntuleka kwevithamini E kungenzeka kalula:
- Izifo ezenza kube nzima ukumunca amafutha: Ama-pathologies anjenge-cystic fibrosis, isifo sikaCrohn, ukuhlinzwa kwe-bariatric, i-pancreatitis engapheli, noma ukwehluleka kwesibindi kungaphazamisa ukutholwa kwamafutha, ngakho-ke, kuvithamini E.
- Izingane ezizalwa ngaphambi kwesikhathi: Bavame ukuba nezindawo ezigciniwe ezilinganiselwe futhi, ngaphandle komsoco noma izithasiselo ezifanele, bangahlakulela i-anemia kanye nokuphazamiseka kwemizwa.
- Izidlo ezinamafutha aphansi kakhulu: Ukudla okukhuthaza ukuqedwa ngokuphelele kwamafutha anempilo namantongomane kungaholela ekuntuleni uma kungahlelwanga kahle.
- Abantu ababhekene nokungavikeleki kokudla: Emazweni noma ezifundeni ezinokufinyelela okulinganiselwe ekudleni okusha, ukuthathwa kwevithamini E kungase kungenele.
- Iziguli ezithola ukwelashwa kwe-pharmacological: Eminye imithi iphazamisa ukumuncwa kwamafutha (i-cholestyramine, i-orlistat, amanye ama-anticonvulsants), okwandisa ingozi yokuntuleka.
Sidinga uvithamini E ongakanani kuye ngeminyaka yethu?
Izidingo zansuku zonke zevithamini E ziyahlukahluka kuye ngesigaba sokuphila, ubulili, kanye nezimo ezithile zomzimba njengokukhulelwa nokuncelisa. Izincomo ezamukelwa kabanzi, ezisekelwe ezinhlanganweni zomhlaba wonke, zifingqa kanje:
| Iminyaka noma isigaba | Inani elinconyiwe (mg/ngosuku) |
|---|---|
| Izingane ezifika ezinyangeni eziyisi-6 | 4 |
| Izingane ezisukela ezinyangeni ezi-7 kuye kweziyisithupha | 5 |
| Izingane ezineminyaka engu-1 kuya kwengu-3 | 6 |
| Izingane ezineminyaka engu-4 kuya kwengu-8 | 7 |
| Izingane ezineminyaka engu-9 kuya kwengu-13 | 11 |
| Intsha kanye nabantu abadala (abesilisa nabesifazane) | 15 |
| Abesifazane abakhulelwe | 15 |
| Abesifazane abancelisayo | 19 |
Lezi zibalo zibonisa amanani amancane adingekayo ukuze kukhawulwe izidingo zomzimba nokuvimbela ukuqala kwezimpawu zokuntula.
Kutholakala kanjani ukuntula kwe-vitamin E?
Ukuthola ukuntula kwe-vitamin E kweqiniso akuqondile, njengoba izimpawu zingathatha iminyaka ukuze zivele futhi zivame ukudideka nokunye ukusilela noma izifo ze-neuromuscular.
Amathuluzi amakhulu okuxilonga afaka:
- Umlando wezokwelapha nokudla okunempilo: Imibuzo mayelana nemikhuba yokudla kanye nezinkinga zokumuncwa kwamafutha okungenzeka.
- Ukuhlola ngokomzimba: Ukuhlolwa kwe-reflexes, ukuhlanganiswa kwezimoto nokuhlaziywa kwamandla emisipha.
- Izibalo: Ukunqunywa kwamazinga e-alpha-tocopherol egazini, ukulungisa amanani ngokuya nge-plasma lipid concentration ukuze kuchazwe ngokunembile.
- Ukuhlola okusebenzayo: Uma kukhona ukungabaza komtholampilo, izinkomba ze-hemolysis yamangqamuzana abomvu egazi nezinye izimpawu zomonakalo we-oxidative zingahlolwa.
Amazinga ajwayelekile e-alpha-tocopherol egazini ngokuvamile asukela kuma-micromoles angu-12 kuya kwangu-20/ilitha. Amazinga angaphansi kuka-12 μmol/L abonisa ukuntuleka futhi andisa ingozi yezimpawu zomtholampilo kanye nezinkinga zesikhathi eside.
Iyini imiphumela yokuntuleka kwe-vitamin E?
Ukuntuleka okuqhubekayo kwe-vitamin E kungaholela ochungechungeni lwezinkinga, ukuqina kwazo okuncike ubude besikhathi sokuntuleka kanye nesimo somtholampilo somuntu ngamunye.
- Izinkinga ze-Neurological: I-Ataxia (ubunzima bokuxhumanisa ukunyakaza), ubuthakathaka, ukuphazamiseka kwe-reflex, nokulahlekelwa ukuzwa emaphethelweni.
- I-Myopathy (ubuthakathaka bemisipha): Ukuncipha okuqhubekayo kwamandla, ukukhathala kanye nezinkinga zokuhamba.
- I-retinopathy nezinkinga zokubuka: Ukuwohloka kwe-retina futhi, ezimweni ezimbi kakhulu, ubumpumputhe obungenakulungiseka.
- I-anemia ye-Hemolytic: Ukubhujiswa ngaphambi kwesikhathi kwamangqamuzana egazi abomvu, ikakhulukazi ezinsaneni ezisanda kuzalwa ngaphambi kwesikhathi.
- Ukuntuleka kwamasosha omzimba: Ukwanda kwemvamisa nokuqina kwezifo, ikakhulukazi kubantu abasengozini.
- Ukuvimbela ukukhula kanye nezinkinga zokuzala: Nakuba kubonakala kakhulu ezilwaneni, kubantu kungaba nomthelela omubi ekukhuleni ezigabeni ezibucayi.
Nakuba izimpawu ze-neuromuscular ngokuvamile zivela kuphela ezimweni zokuntuleka okukhulu futhi isikhathi eside, ukuntuleka kwe-subclinical kungase kungabonakali iminyaka, okwandisa ingozi yezifo zenhliziyo nemithambo yegazi.
Ingabe ukuntula kunganxeshezelwa ngezithasiselo?
Izithako ze-Vitamin E ziyasebenza ekuvimbeleni nasekwelapheni ukuntuleka okutholakale ukuthi kunesifo, kodwa ukusetshenziswa kwazo kufanele kugadwe njalo uchwepheshe wezempilo. Izinhlobo ezivame kakhulu zifaka i-alpha-tocopherol (yemvelo noma yokwenziwa) kanye, ngezinga elincane, inhlanganisela namanye ama-antioxidants.
Amafomu e-vitamin E kuma-supplements:
- I-Vitamin E Yemvelo: Ilebulwe ngokuthi i-d-alpha-tocopherol futhi inokutholakala kwe-bioavailability okukhulu (i-1 IU ihambisana no-0,67 mg we-d-alpha-tocopherol).
- I-Synthetic Vitamin E: Ilebulwe ngokuthi i-dl-alpha-tocopherol (ingasebenzi kancane emzimbeni, i-1 IU ilingana no-0,45 mg we-dl-alpha-tocopherol).
- Amafomu aqinisekisiwe: I-Alpha-tocopherol acetate kanye ne-succinate, igcinwe kangcono futhi inamandla alinganayo ebhayoloji ngemva kokumuncwa.
Izithako eziningi zamavithamini amaningi zinikeza u-90% wenani elinconywayo kubantu abadala abanempilo, kanti amalungiselelo e-vitamin E ahlukanisiwe angadlula kakhulu izidingo zansuku zonke.
Kubalulekile ukugwema ukuzelapha nokuzisebenzisa ngokweqile, njengoba imithamo ephezulu kavithamini E ingaphazamisa ukujiya kwegazi futhi kwandise ingozi yokopha, ikakhulukazi kubantu abaphuza ama-anticoagulants noma abahlushwa ukuntuleka kukavithamini K.
Ingabe i-vitamin E eningi ingaba yingozi?
Ukudla i-vitamin E ngokudla kwemvelo akuvamile ukubangela ubuthi, kodwa ukusebenzisa ngokweqile izithasiselo kungaholela ezinkingeni zempilo, ikakhulukazi uma amazinga aphezulu abekezelelekayo edlula isikhathi eside.
Umkhawulo ophezulu wokudla okuphephile kwansuku zonke kwabantu abadala ubekwe ku-1.000 mg we-alpha-tocopherol (okulingana ne-1.500 IU ye-vitamin E yemvelo noma i-1.100 IU yefomu lokwenziwa).
- Ingozi yokopha: Imithamo ephezulu ingavimbela ukusebenza kukavithamini K futhi yehlise umthamo wokujiya kwegazi, okwandisa amathuba okuba nemihuzuko nokopha.
- Ukusebenzisana kwezidakamizwa okungaba khona: Inganciphisa ukusebenza kwezidakamizwa ze-anticoagulant (i-warfarin, i-aspirin) futhi ithuthukise umphumela wezidakamizwa ezilwa nokuvuvukala, futhi iphazamise ezinye izindlela zokwelapha umdlavuza.
- Ubungozi ezimeni ezithile zokwelapha: Ukuhlukunyezwa okungapheli kuye kwaxhunyaniswa kwezinye izifundo nengozi eyanda kancane yomdlavuza othile kanye nokwehluleka kwenhliziyo kubantu abasengozini.
- Izimpawu ezingaqondile: Ukuphazamiseka kokugaya ukudla, ukukhathala, ukungaboni kahle, izinkinga zesistimu ye-endocrine.
Noma yikuphi ukwengezwa kwe-vitamin E kufanele kunconywe futhi kuqashwe uchwepheshe, ikakhulukazi kwabesifazane abakhulelwe, asebekhulile, nalabo abathola ukwelashwa kwezidakamizwa isikhathi eside.
Iyiphi indima i-vitamin E edlalayo ekuvimbeleni izifo?
Esinye sezizathu eziyinhloko zokuthi kungani i-vitamin E ibaluleke kakhulu ngokomsoco sisekutheni inamandla okuvikela ezifweni ezingamahlalakhona, yize ubufakazi besayensi obutholakalayo buveza izici ezibalulekile:
- Isifo senhliziyo: Indima kavithamini E ekuvimbeleni i-myocardial infarction, thrombosis, nezifo ze-arteriosclerotic kuye kwaba isihloko sezifundo eziningi. Nakuba abanye baye babonisa izinzuzo, ubufakazi bamanje abukhuthazi ukwesekwa kokuvimbela emphakathini jikelele.
- Umdlavuza: Abukho ubufakazi obuqand’ ikhanda bokuthi izithasiselo zikavithamini E zinciphisa ingozi yezimila, futhi kwezinye izimo zingase zingakhiqizi.
- Izifo zamehlo: Ezinye izivivinyo zibonise ukuthuthuka okuthobekile ekuqhubekeleni phambili kokuwohloka kwe-macular uma kuhlanganiswa namanye ama-antioxidants, kodwa azikho izincomo zomhlaba wonke.
- Ukusebenza kwengqondo nokuguga kobuchopho: Ucwaningo lubonisa ukuthi uvithamini E angase abambezele ukwehla kwengqondo kubantu abanesifo i-Alzheimer's, kodwa abukho ubufakazi obuqinile benzuzo kubantu abanempilo.
- Thayipha isifo sikashukela sohlobo 2 kanye nezifo ze-metabolic: Nakuba ukucindezeleka okwenziwe nge-oxidative kuhilelekile kushukela kanye nezinkinga zaso, ukwengezwa kukavithamini E kubonakala kuwusizo kuphela emaqenjini amancane athile, njengabantu abanezinhlobo ezithile zofuzo noma ukuntula okuqinisekisiwe.
Ngakho-ke, indlela engcono kakhulu yokusebenzisa amandla okuvimbela kavithamini E ihlala iwukudla okulinganiselayo nokuhlukahlukene okuhlanganisa imithombo yemvelo.
I-vitamin E imuncwa kanjani futhi yenziwa kanjani i-metabolism?
Ukumuncwa kwevithamini E kuncike ngqo ekubeni khona kanye nokugaya kahle kwamafutha ekudleni. Njengoba incibilika emafutheni, idinga ukufakwa kuma-micelles akhiqizwa emathunjini yi-bile salts kanye nokukhiqizwa kwe-pancreatic. Uma isimuncwe, ihlangana nama-chylomicrons bese ingena emgudwini wegazi kanye ne-lymphatic.
Izigaba eziyinhloko ze-metabolism yilezi:
- Ezokuthutha: Isatshalaliswa kuwo wonke umgubho wegazi iboshelwe kuma-lipoprotein (VLDL, LDL ne-HDL).
- Isitoreji: Iqoqa ikakhulukazi ezicutshini ze-adipose futhi, kancane kancane, esibindini, emisipha nakwezinye izitho.
- Ukuqedwa: Ukweqisa kukhishwa ikakhulukazi ngendle, nakuba ama-metabolites amancane nawo akhishwa emchameni ngemva kokucubungula kwesibindi.
I-Bioavailability ingashintshwa inani kanye nohlobo lwamafutha ekudleni, ukuba khona kwamanye ama-antioxidants, kanye nezifo ezithile zokugaya noma ze-metabolic.
Yikuphi ukudla okufanele kuhlanganiswe noma kugwenywe ukuze kufakwe kahle ukumuncwa?
Ukuhlanganisa ukudla kuyisihluthulelo sokwandisa ukumuncwa kwamavithamini namaminerali, kuhlanganise ne-vitamin E.
- Thuthukisa ukumuncwa: Ukudla uvithamini E ngamafutha anempilo (amafutha omnqumo, ukwatapheya, amantongomane) kuthuthukisa ukutholakala kwawo.
- Gwema ukuphazamiseka: Ukuzitika ngokweqile ekudleni okugayiwe okunamafutha amancane futhi kungabandakanyi uwoyela nembewu kunganciphisa ukumuncwa.
- Amasu engeziwe: Pheka imifino ngamafutha amancane, futhi ugweme inhlanganisela ngokweqile yemikhiqizo yobisi enamafutha aphansi nemifino enamaqabunga aluhlaza uma ufuna ukuthuthukisa ukumuncwa kwevithamini E nezinye izinto ezincane.
Asikho isidingo sokugxila kakhulu ngenhlanganisela ephelele, kodwa kuyatuseka ukugcina ukudla okuhlukahlukene lapho imithombo yemvelo kavithamini E ihambisana namanye amafutha anempilo nama-micronutrients.
Uyini umehluko phakathi kwe-alpha-tocopherol yemvelo neyokwenziwa?
I-alpha-tocopherol yemvelo neyokwenziwa yizona ezivame kakhulu ezitholakala ezithasiseleni nasekudleni okuqinisiwe. Nakuba zombili zinezakhiwo zokulwa nama-antioxidant, ukutholakala kwazo kanye nokusetshenziswa kwazo ngumzimba kuyahlukahluka.
- Okwemvelo (d-alpha-tocopherol noma i-RRR-alpha-tocopherol): Kuyindlela etholakala ekudleni okusha futhi inamandla kakhulu futhi i-bioavailable.
- I-synthetic (dl-alpha-tocopherol noma i-all-rac-alpha-tocopherol): Itholakala elabhorethri, iyinhlanganisela yama-stereoisomers ayisishiyagalombili, futhi ingxenye kuphela esebenza ngokusebenza komzimba.
Ukulingana kwezinga lomzimba kubalulekile: i-1 mg yevithamini E yemvelo ilingana ne-1,5 IU, kuyilapho i-1 mg yesimo sokwenziwa ilingana ne-1,1 IU kuphela, okusho ukuthi ukuze kusebenze ngokulinganayo, kudingeka inani elikhulu lenguqulo yokwenziwa.
Ingabe i-vitamin E isebenzisana nezinye izakhi nezidakamizwa?
Njenganoma iyiphi i-micronutrient, uvithamini E angasebenzisana nezinye izakhi nezidakamizwa, athuthukise noma anciphise imiphumela yako.
- I-Vitamin K: Imithamo ephezulu kavithamini E ingase yehlise imiphumela ye-vitamin K ekuhlanganiseni.
- Vitamin C: Ingasiza ekuvuseleleni i-vitamin E uma i-oxidized, ithuthukise ukusebenza kwayo kwe-antioxidant.
- I-Cholestyramine, i-orlistat namanye ama-sequestrants amafutha: Banganciphisa ukumuncwa kwevithamini E emathunjini ngokuvimbela ukugaya nokuthuthwa kwe-lipids.
- Ama-Anticoagulants nama-antiplatelet agents: Ukudla kakhulu uvithamini E kungase kwenyuse ingozi yokopha kulabo abathatha lolu hlobo lwemithi.
- Ama-Anticonvulsants: Eminye imithi esetshenziselwa isithuthwane inciphisa ukugcinwa kwevithamini E emzimbeni.
Ngalezi zizathu, ukubonisana nochwepheshe bezempilo kubalulekile noma nini lapho izithasiselo zethulwa noma amaphethini okudla eshintshwa kakhulu.
Ungashintsha kanjani ukudla kwakho ukuze ugweme ukuntula i-vitamin E?
Indlela engcono kakhulu yokuvimbela ukuntuleka kwe-vitamin E ukufaka njalo ukudla okunhlobonhlobo okusha okucebile ngamafutha anempilo kanye nezakhamzimba ezincane ekudleni kwakho . Ezinye izincomo ezisebenzayo yilezi:
- Qinisekisa ukuba khona kwansuku zonke kwamafutha emifino aluhlaza, okungcono i-virgin olive noma i-sunflower.
- Yidla amantongomane nembewu: Ama-alimondi, ama-hazelnuts, ama-walnuts, imbewu ye-sunflower kanye ne-ithanga izikhathi eziningana ngesonto.
- Faka imifino enamaqabunga aluhlaza ezitsheni ezahlukahlukene: Isipinashi, i-chard, i-broccoli, ubhontshisi oluhlaza.
- Nciphisa ukusetshenziswa kofulawa ocolisisiwe kanye nemikhiqizo ecutshungulwe kakhulu, ukukhetha okusanhlamvu okuphelele nesinkwa sokusanhlamvu.
- Gwema imikhawulo eqinile yamafutha, njalo ukubeka phambili amafutha emvelaphi yemifino kanye nokulinganisa amafutha ezilwane.
Yiziphi izindlela zokudla ezivame ukuntula?
Kunezitayela zokudla okuthi, uma zingahlelwanga kahle, zingaholela emazingeni aphansi kavithamini E kanye namanye ama-micronutrients abalulekile.
- Ukudla kwaseNtshonalanga okusekelwe ekudleni okusetshenzwe kakhulu: Inala yemikhiqizo ecolisisiwe, ukudla okulula, amakhekhe agayiwe, namafutha ekhwalithi ephansi.
- Izidlo ezinciphisa kakhulu amafutha ezisuselwa kumafutha: Ikakhulukazi uma beqeda ukusetshenziswa kwamafutha yemifino, amantongomane noma imbewu.
- Ukudla kwemifino noma i-vegan okuphansi kwamantongomane nembewu: Nakuba ngokomthetho akufanele kubangele ukuntula uma amafutha nemifino ecebile ku-vitamin E kudliwe, kungenzeka ekudleni okungahlelekile kahle.
- Amaphethini okudla angabizi kakhulu noma angavikelekile ekudleni: Lapho okusanhlamvu okucolisisiwe kanye nemifino kugcwele khona, kodwa ukufinyelela kumafutha nokudla okusha kuvinjelwe.
Ukunaka ukulinganisela nokuhlukahluka kubalulekile ukuze ugweme ukuntula ukudla okunomsoco, futhi ukuhlela kungase kudinge iseluleko sochwepheshe bokudla okunomsoco.
Ingabe ukupheka kuthinta okuqukethwe kwe-vitamin E?
I-Vitamin E izinzile uma ibekwe ekushiseni, kodwa ingalahleka uma ukudla kuthosiwe kakhulu noma kugcinwe isikhathi eside. Izici eziyinhloko ezinciphisa ukuba khona kwayo yilezi:
- Amazinga okushisa aphezulu kanye nokuchayeka emoyeni: I-oxidation ngesikhathi sokubhaka, ukupheka kwi-microwave, noma ukuthosa okujulile kungonakalisa omunye uvithamini E.
- Ukukhanya nesitoreji: Amafutha emifino kufanele agcinwe ezitsheni ezikhanyayo nasezindaweni ezipholile ukuze avikele uvithamini E wawo.
- Ukucutshungulwa kwezimboni: Ukucwengwa kwamafutha nezinhlamvu kuqeda ingxenye enkulu kavithamini E, ngakho-ke kuhlala kungcono ukudla okusanhlamvu okuphelele namafutha acindezelwe abandayo.
Ukuze ulondoloze inani eliphakeme kakhulu likavithamini E, kungcono kakhulu ukusebenzisa amafutha emifino eluhlaza kanye nezinye izindlela zokupheka ezithambile ezifana nokushisisa, i-sautéing emfishane, kanye ne-blanching.
Ingabe zikhona izimo lapho ukusetshenziswa ngokweqile kwe-vitamin E kufanele kugwenywe?
Ngokuvamile, abantu abanempilo abanaso isizathu sokukhawulela ukudla kwabo uvithamini E ekudleni okusha, kodwa kuyaxwayiswa ngezithasiselo ezimweni ezithile.
- Ukuhlinzwa okuhleliwe noma izinqubo zokwelapha: Izithako ze-Vitamin E zingandisa ingozi yokopha.
- Ukwelashwa ngama-anticoagulants: Ukusetshenziswa ngokweqile kwezithasiselo kungathuthukisa umphumela wemithi futhi kukhuthaze ukopha.
- Izinkinga ze-coagulation kanye nokuntuleka kwe-vitamin K: Badinga ukulawulwa okuqinile kwezokwelapha ukugwema izinkinga.
- Isifo sesibindi esithuthukisiwe: I-Vitamin E metabolism ingase ibe sengozini, okwandisa ingozi yobuthi.
Kulezi zimo nezinye eziqondile, kuhlale kuhle ukuthi uthintane nochwepheshe ngaphambi kokuqala noma yiluphi uhlobo lomuthi olwengeziwe.
Yiziphi izincomo ezinikezwa ngabaqondisi bamazwe ngamazwe?
Iziqondiso zomhlaba wonke kanye nezinhlangano ezisemthethweni ziyavumelana ngokubaluleka kokuthola i-vitamin E ekudleni njengengxenye yokudla okunempilo nokuhlukahlukene. Iziqondiso zincoma ukubeka phambili izithelo, imifino, okusanhlamvu okuphelele, amantongomane, namafutha emifino asezingeni eliphezulu, kugwenywe ukusetshenziswa okuhleliwe kwezithasiselo ngaphandle kwezimo zezokwelapha ezifanele futhi ngaphansi kokuqashwa kwezokwelapha.
Kwezinye izimo ezithile (izingane ezizalwa ngaphambi kwesikhathi, iziyaluyalu ze-malabsorption), kungase kudingeke ukuthi kuphendukele ekwengezeni okuthile, ukulungisa imithamo namafomu ngokwezidingo zomuntu ngamunye.
Iyiphi indima edlalwa ukufundisa ngokudla okunempilo ekuvimbeleni ukushoda?
Abantu abanolwazi banamathuluzi engeziwe okwenza ukukhetha ukudla okunempilo nokuvimbela ukuntuleka kokudla okufana nokuntuleka kwevithamini E. Ngakho-ke, imfundo yokudla okunempilo kufanele igxile kulokhu:
- Gqugquzela ukuhlukahluka kanye nekhwalithi yokudla okudliwa nsuku zonke.
- Gwema ukubonakaliswa kwamademoni kwamafutha anempilo, ukuhlukanisa phakathi kwemvelo ecebile ngovithamini E kanye ne-hydrogenated noma yezimboni.
- Gqugquzela ukupheka kwasekhaya kanye nokusetshenziswa kwemikhiqizo emisha ngaphakathi kokudla kwendabuko.
- Ukuqwashisa ngezingozi zokudla okunemikhawulo kanye nokuhlukunyezwa kwemikhiqizo ecutshungulwe kakhulu.
