Bella Adams
Vitamini E (tocopherol) ndi antioxidant wamphamvu, ndi vitamini wosungunuka m'mafuta, wosasungunuka m'madzi, ndipo pafupifupi sagwirizana ndi zidulo, alkali, ndi kutentha kwakukulu. The sipekitiramu wa zothandiza katundu vitamini E zambiri; palibe njira yofunikira kwambiri yazachilengedwe m'thupi yomwe ingachite popanda vitaminiyi. Ubwino wa tocopherol sikuti umangosunga magwiridwe antchito abwino a machitidwe onse amthupi, vitamini iyi ndiye wolimbana ndi ukalamba.
Zofunikira za tsiku ndi tsiku za vitamini E:
Kutengera zaka komanso jenda, mlingo wa vitamini E umasiyana motere:
- Ana mpaka miyezi 6 - 3 mg
- Ana 7-12 miyezi - 4 mg.
- Ana a zaka 1-3 - 6 mg.
- Ana azaka 4-10 - 7 mg.
- Amuna azaka 11 ndi kupitilira apo - 10 mg.
- Azimayi a zaka 11 ndi kupitirira - 8 mg.
- Azimayi pa nthawi ya mimba - 10 mg
- Kwa amayi oyamwitsa - 12 mg.
Zothandiza za vitamini E:
- Vitamini E ndi antioxidant wamphamvu.
- Zimachepetsa kukalamba kwa maselo ndikusintha zakudya zawo.
- Imalimbitsa chitetezo chamthupi, ndipo imagwira nawo ntchito yoteteza ku matenda a virus ndi mabakiteriya.
- Kupititsa patsogolo kusinthika kwa minofu.
- Imalimbikitsa mapangidwe a capillary ndikuwongolera kamvekedwe ka mtima komanso kufalikira.
- Bwino magazi.
- Amateteza khungu ku kuwala kwa ultraviolet.
- Amagwira nawo ntchito yopanga mahomoni.
- Amachepetsa mapangidwe a zipsera ndi zipsera pakhungu.
- Amateteza ku khansa ya chikhodzodzo, khansa ya prostate, ndi matenda a Alzheimer's.
- Amachepetsa kutopa kwa thupi.
- Amathandiza kuchepetsa shuga.
- Imathandiza yachibadwa kugwira ntchito kwa minofu.
Vitamini E ali ndi zotsatira zabwino makamaka pa mimba ndi ubereki dongosolo.
Zizindikiro za kutenga tocopherol:
- Matenda a Hormonal.
- Kuchita masewera olimbitsa thupi kwambiri.
- Kukonzekera kwa myocardial infarction.
- Chithandizo cha oncology.
- Kuchira pambuyo pa kudwala kwanthawi yayitali, opaleshoni, ndi chemotherapy.
- Kuledzera komanso kusuta fodya.
- Kusokonezeka kwa chiwindi, ndulu, ndi kapamba.
- Matenda amanjenje.
Kukhalapo kwa tocopherol m'thupi kumalepheretsa kukula kwa njira zotupa komanso kumathandizira kuchira msanga. Vitamini E imakhudzidwa ndi kupuma kwa minofu ndipo imakhudza kugwira ntchito kwa ubongo.
Zotsutsana ndi kugwiritsa ntchito tocopherol:
- Hypersensitivity kwa mankhwala.
- Matupi awo sagwirizana totupa pakhungu zomwe zidachitika mutatha kudya.
- Vitamini E sayenera kumwedwa pamodzi ndi mankhwala okhala ndi iron ndi anticoagulants.
- Tocopherol ayenera kugwiritsidwa ntchito mosamala kwambiri ngati myocardial infarction, cardiosclerosis, ndi thromboembolism.
Magwero a vitamini E okwanira amapezeka muzakudya zotsatirazi:
- Mafuta a masamba: mpendadzuwa, soya, mtedza, chimanga, amondi, etc.
- Mtedza.
- Mbeu za mpendadzuwa.
- Mbeu za Apple.
- Chiwindi.
- Mkaka (womwe uli wochepa).
- Mazira yolk (omwe ali ochepa).
- Nyongolosi yatirigu.
- Sea buckthorn.
- Sipinachi.
- Burokoli.
- Nthambi.
Kwa amayi omwe ali ndi PMS (perimenstrual syndrome), akamamwa kwambiri vitamini E, zizindikiro zotsatirazi zimatha
- Kuchuluka kwamadzimadzi.
- Kumva kuwawa kwa zopangitsa za mammary.
- Kusakhazikika m'maganizo.
- Kutopa mwachangu.
Zotsatira za vitamini E pamagazi:
Vitamini E yasonyezedwa kuti imakhudza kusungunuka kwa maselo ofiira a m'magazi. Zimenezi zimathandiza kuti maselo ofiira a m’magazi adutse momasuka m’ziwiya zing’onozing’ono popanda kugwirizana komanso kuwononga khoma la mitsempha. Katunduyu amalola osati kuonetsetsa kuti ntchito yogwira bwino kwambiri ya maselo ofiira a m'magazi ponyamula mpweya ndi mpweya woipa, komanso imathandizira kupewa zovuta zosiyanasiyana za thrombotic (thrombosis ya ziwiya za malekezero, zikwapu, matenda amtima).
Zotsatira za vitamini E pakhungu:
Vitamini E amadziwika kuti ndi antioxidant wamphamvu. Zimatengera gawo logwira ntchito pochotsa poizoni m'thupi ndikuteteza maselo ku ma free radicals ndikuthandizira kuti madzi azikhala bwino.
Vitamini E amalimbitsa khungu louma, amawongolera kupanga sebum ndi endocrine glands, ndikuwalitsa khungu, kupanga mawanga ndi mawanga azaka zochepa. Kudya kwa vitamini E nthawi zonse kumayimitsa ukalamba wa khungu la nkhope, kumatulutsa makwinya, kumapangitsa kuti khungu likhale lolimba komanso losangalatsa, komanso kumayenda bwino kwa magazi, zomwe zimakhudza khungu lathanzi.
Zotsatira za vitamini E pamutu ndi pamutu:
- Imawongolera kufalikira kwa magazi, ndikulimbikitsa kuperekedwa kwa okosijeni ndi michere ku ma follicle atsitsi.
- Chitetezo ku zotsatira zoyipa za cheza cha ultraviolet.
- Amathetsa kutupa ndi kuyabwa kwa scalp.
- Kubwezeretsa tsitsi lofooka ndi lowonongeka.
- Kupatsa chilengedwe kuwala ndi silkiness.
- Kupewa kutayika kwa tsitsi, kuonetsetsa kukula kwathunthu.
- Kupewa kuoneka kwa imvi.
Chifukwa chake, vitamini E iyenera kudyedwa ndi chakudya, ndipo ngati mukufuna kugwiritsa ntchito mitundu yamankhwala ya vitamini E, muyenera kufunsa dokotala.
