Mukati
Mushonga werunako nehudiki - ndizvo zvinonzi vhitamini E, pasina kuwedzeredza kukosha kwayo. Kunyangwe isinga ganhurirwe chete kune iyo "cosmetic" mhedzisiro. Ndezvipi zvimwe vitamini E yakanaka kune hutano hwako? Inogona kukonzera kukuvadza here? Uye ndezvipi zvekudya zvinobatsira kuzadza matura ayo mumuviri?
Kuporesa kubva mukati
Chii chakanakira muviri vhitamini E, aka tocopherol? Chekutanga pane zvese, nekuti ndeyenhamba yezvisikwa antioxidants. Ndokunge, inodzivirira maseru kubva pakuparadzwa uye inononoka kukwegura. Dzimwe ongororo dzinoratidza kuti zvinotodzora mukana wekubatwa negomarara. Tocopherol ine hunhu hunobatsira pauropi, mweya wekufema uye kuona. Inokurudzirwa kusagadzikana kweiyo endocrine system, yakakwira shuga mashuga uye chirwere chetsinga. Chii chinonzi vhitamini E chinobatsira pakuwedzera pane izvi? Nayo, zviri nyore kuti muviri utsungirire kushanda nesimba uye kudzoka mushure mekurwara kwenguva refu kana kuvhiyiwa. Nenzira, kutora vitamini E kunobatsira kuputsa kushuva kwemidzanga.
Vitamin yin uye yang
Vitamin E inonyanya kukosha kumuviri wechikadzi. Kunyanya kana zvasvika kune hutano hwesisitimu yekubereka uye yakagadzikana mahormone kumashure. Vitamin iyi inotamba yakakosha basa panguva yekuzvitakura, kusanganisira ne toxicosis. Uye zvakare zvinoratidzwa kuti inodzosera zvakadzama chimiro chebvudzi, inowedzera kuwanda uye kuivhenekera, inononoka kutaridzika kwechena bvudzi. Icho chinhu ichi chinotsvedza makwinya akanaka, chinoita kuti ganda riwedzere uye velvety, ichipa iro kunyange rakasikwa mumvuri. Pamwe neizvi, vhitamini E inodawo nemuviri wemurume. Yechii? Kuti udzivise kuparara kwemhasuru uye chirwere chemoyo. Asi, pamwe zvakanyanya kukosha-tocopherol inotsigira toni yehurume simba.
Kukarukureta kunonzwisisika
Iko kushandiswa kwevhitamini E kunoonekwa neiyo muyero. Kune vana, iri kubva pa6 kusvika ku11 mg pazuva, yevakuru - 15 mg. Kune vanaamai vane pamuviri uye vanoyamwisa, inowanzo kuwedzerwa kusvika 19 mg. Kushaikwa kwevhitamini E mumuviri kunoita kuti inzwe nekunetseka nedyo kugaya, chiropa, kugwamba kweropa, bonde uye endocrine masystem. Chero zvazvingaitika, chiremba chete ndiye anogona kuona chaicho chikonzero. Kuwedzeredza kwe tocopherol, kunyangwe zvichiitika kashoma, kunoratidzwa nekushaya simba uye nekukurumidza kuneta, kumanikidza, mudumbu kugumbuka, kutadza kwehomoni. Iwe unofanirwa kufunga nezvekugona kukuvadza kwevhitamini E kumuviri. Uye saka, chero zvazvingava, usazvitore neropa-kutetepa zvinodhaka uye ayina, zvine allergies uye neazvino chirwere chemwoyo.
Ndarama mubhodhoro
Ndezvipi zvekudya zvine vhitamini E yakawanda? Chokutanga pane zvose, aya ndiwo mafuta emiriwo. Mune fomu iyi, tocopherol inonyanya kunyudzwa nemuviri, sezvo iri chinhu chine mafuta. Zvakare, mukubatana ne omega-3 acids, inoshanda zvakanyanya zvinobudirira. Iyo rekodhi inobata zvemukati mevhitamini E igorosi hutachiona hwemafuta. Nehutano hwakanaka, zvakakwana kudya 2-3 tsp yemafuta pazuva. Zvisinei, usakanganwa nezve sunflower, flaxseed, mvura nzungu, sesame uye maorivhi. Pano, iyo yakajairwa inogona kuwedzerwa kusvika ku3 tbsp. l. pazuva. Edza kusapisa mafuta, nekuti izvi zvinoparadza vhitamini E. Zviri nani kuzadza masaladi nemiriwo mbishi kana madhishi akagadzirwa nawo.
Hushoma hutano
Nhau dzakanaka kune avo vanofarira kutora nzungu nembeu. Ivo vanotora nzvimbo yechipiri sezvikafu zvakapfuma muvithamini E. Semuenzaniso, chitsama chidiki chemaarumondi chine kukosha kwezuva nezuva kwechinhu ichi. Zviya, mukaka uye ruomba zvinoenderana nati izvi hazvisi zvishoma zvinobatsira. Zvishoma zvishoma zvakaderera kune maamondi maharanda, walnuts uye mapaini nzungu. Nhanga, sunflower uye mbeu yesame inogona kuzvirumbidza nematura akasimba e tocopherol. Shandisa nzungu nembeu, pamwe nemafuta, zvinofanirwa kunge zvisina kugadzirwa, kunyange kuomesa hazvidiwe. Vashandise sezvikafu zvinonaka, pasina kupfuura chinodikanwa che 30-40 g, kana kuwedzera kune masaladi, nyama nehuku dzehuku, masukisi akasiyana siyana uye madhiri mashoma.
Pantheon yemiriwo nemichero
Muriwo une zvakawanda zvakanakira, uye imwe yacho kuvepo kwevhitamini E. Mashizha emashizha, kunyanya sipinashi, ari pamberi apa. Izvo zvinocherechedzwa kuti inoramba iine hunhu hwayo kunyangwe mushure mekurapa kwekupisa. Pakati pemiriwo yatiri kufarira, tinogona kutaura hanyanisi, mhiripiri inotapira, mabukira eBrussels, mbatatisi nematomatisi. Mbeu dzakauchikwa dzakapfumawo muvhitamini E. Dzinonyanya kukosha pakati padzo ndedze soya, bhinzi nemapizi. Kubva pane izvi zvakawanda kuwanda, akaisvonaka masaladi, akafuridzirwa appetizers, mativi ndiro, casseroles, stews uye masobho anowanikwa. Tocopherol inogona kutowanikwa mumichero, asi kazhinji isinganzwisisike: avocado, papaya, kiwi, mango, nevamwe. Zviri nani kuzvidya zvitsva kana muchimiro chekubata zvine hutano.
Haisi chakavanzika kuti mukudonha, beriberi inokonzera kupwanya kurova kune immune system. Nokudaro, zvichave zvakakosha kusimbisa menyu nemishonga ine vitamini E. Kana iwe uchifungidzira kuti muviri uri kushayikwa zvakanyanya chinhu ichi, usati watora matanho akaoma, tora miedzo uye utaure nachiremba wako.