Zamkatimu
Mankhwala a kukongola ndi unyamata - ichi ndi chomwe chimatchedwa vitamini E, osakokomeza kufunika kwake. Ngakhale sizongokhala ndi zotsatira za "zodzikongoletsera" zokha. Kodi china ndi vitamini E chabwino bwanji pa thanzi lanu? Kodi imatha kuvulaza? Ndipo ndi zakudya ziti zomwe zingathandize kudzaza mafuta m'thupi?
Kuchiritsa Kuchokera Mkati
Kodi ndi chiyani chomwe chimathandiza thupi vitamini E, aka tocopherol? Choyamba, chifukwa ndi kuchuluka kwa ma antioxidants achilengedwe. Ndiye kuti, amateteza maselo ku chiwonongeko ndikuchepetsa ukalamba. Kafukufuku wina akuwonetsa kuti zimachepetsanso chiopsezo chokhala ndi khansa. Tocopherol imathandizira ubongo, dongosolo la kupuma ndi masomphenya. Ndikulimbikitsidwa kusokonezeka kwa dongosolo la endocrine, kuchuluka kwa shuga komanso matenda amitsempha. Kodi vitamini E ndi yofunika kuwonjezera pa chiyani? Ndicho, ndikosavuta kuti thupi lipirire zolimbitsa thupi ndikumachira atadwala kwa nthawi yayitali kapena kuchitidwa opaleshoni. Mwa njira, kutenga vitamini E kumathandizira kuthetsa kulakalaka ndudu.
Vitamini yin ndi yang
Vitamini E ndichofunikira kwambiri kwa thupi lachikazi. Makamaka zikafika pazaumoyo wa njira yoberekera komanso kukhazikika kwa mahomoni. Vitamini uyu amatenga gawo lofunikira kwambiri panthawi yapakati, kuphatikiza ndi toxicosis. Ndipo zimatsimikizidwanso kuti imabwezeretsanso mawonekedwe a tsitsi, imawonjezera kachulukidwe ndi kuwala kwake, imachedwetsa mawonekedwe amvi. Ndi chinthu ichi chomwe chimafinya makwinya abwino, chimapangitsa khungu kukhala lowoneka bwino komanso losalala, kulipatsa mthunzi wachilengedwe. Kuphatikiza apo, vitamini E imafunikanso ndi thupi la munthu. Zachiyani? Kupewa kuwonongeka kwa minofu ndi matenda amtima. Koma, mwina koposa zonse-tocopherol imathandizira kamvekedwe ka mphamvu zamphongo.
Kuwerengera koyenera
Kugwiritsa ntchito vitamini E kumatsimikiziridwa ndi kuchuluka kwake. Kwa ana, kuyambira 6 mpaka 11 mg patsiku, akuluakulu - 15 mg. Kwa amayi apakati ndi omwe akuyamwitsa, nthawi zambiri amawonjezeredwa mpaka 19 mg. Kuperewera kwa vitamini E m'thupi kumadzipangitsa kudzimva ndimavuto am'mimba, chiwindi, kutseka magazi, machitidwe ogonana ndi endocrine. Mulimonsemo, ndi dokotala yekha amene angadziwe chifukwa chake. Kuchuluka kwa tocopherol, ngakhale kumachitika kawirikawiri, kumawonetsedwa ndi kufooka komanso kutopa msanga, kuthamanga kwa kuthamanga, kukhumudwa m'mimba, kulephera kwama mahomoni. Muyenera kuganizira kuwonongeka kwa vitamini E mthupi. Ndipo chifukwa chake, mulimonsemo, musamamwe ndi mankhwala ochepetsa magazi ndi ayironi, omwe ali ndi chifuwa chachikulu komanso matenda amtima aposachedwa.
Golide mu botolo
Ndi zakudya ziti zomwe zili ndi vitamini E wambiri? Choyamba, awa ndi mafuta a masamba. Mwa mawonekedwe awa, tocopherol imasakanikirana bwino ndi thupi, popeza ndichinthu chosungunuka ndi mafuta. Kuphatikiza apo, kuphatikiza omega-3 acid, imagwira ntchito bwino kwambiri. Wolemba mbiri ya vitamini E ndi mafuta anyongolosi wa tirigu. Kuti mukhale ndi thanzi labwino, ndikwanira kudya 2-3 tsp ya mafuta patsiku. Komabe, musaiwale za mpendadzuwa, fulakesi, chiponde chamadzi, zitsamba ndi mafuta. Pano, chizoloŵezi chikhoza kuwonjezeka mpaka 3 tbsp. l. patsiku. Musayese kutenthetsa mafuta, chifukwa izi zimawononga vitamini E. Ndi bwino kudzaza saladi ndi ndiwo zamasamba zosaphika kapena mbale zopangidwa nawo.
Thanzi laling'ono
Nkhani yabwino kwa iwo omwe amakonda kuthyola mtedza ndi mbewu. Amatenga malo achiwiri ngati zakudya zokhala ndi vitamini E. Mwachitsanzo, maamondi ochepa omwe amakhala ndi phindu tsiku lililonse. Mwa njira, mkaka ndi batala potengera mtedzawu ndizothandiza. Kutsika pang'ono pang'ono kwa amondi ndi mtedza, mtedza ndi mtedza wa paini. Dzungu, mpendadzuwa ndi nthangala za zitsamba zitha kudzitama ndi nkhokwe zolimba za tocopherol. Gwiritsani mtedza ndi mbewu, komanso mafuta, ayenera kukhala yaiwisi, ngakhale youma Sikuti. Agwiritseni ntchito ngati zokhwasula-khwasula zathanzi, osapitilira muyeso wa 30-40 g, kapena onjezerani masaladi, nyama ndi mbale za nkhuku, ma sauces osiyanasiyana ndi maswiti opepuka.
Pantheon wa ndiwo zamasamba ndi zipatso
Zamasamba zili ndi zabwino zambiri, ndipo imodzi mwazo ndi kupezeka kwa vitamini E. Masamba amamasamba, makamaka sipinachi, akutsogolera pano. N'zochititsa chidwi kuti imakhala ndi zinthu zofunika ngakhale italandira chithandizo cha kutentha. Mwa masamba omwe timakonda, titha kutchula anyezi, tsabola wokoma, masamba a Brussels, mbatata ndi tomato. Nyemba zimakhalanso ndi vitamini E. Zofunika kwambiri pakati pawo ndi soya, nyemba ndi nandolo. Kuchokera pazambiri izi, masaladi abwino kwambiri, zotsekemera zokongoletsa, mbale zam'mbali, casseroles, stews ndi soups zimapezeka. Tocopherol imapezekanso mu zipatso, ngakhale ndizosowa kwambiri: avocado, papaya, kiwi, mango, ndi ena. Ndibwino kuti muzidya mwatsopano kapena moyenera.
Si chinsinsi kuti mu kugwa, beriberi imayambitsa kuphwanya kwa chitetezo chamthupi. Choncho, zidzakhala zothandiza kulimbikitsa menyu ndi mankhwala ndi vitamini E. Ngati mukuganiza kuti thupi likusowa kwambiri chinthu ichi, musanayambe kuchitapo kanthu, yesetsani kuyesa ndikulankhula ndi dokotala.