Vitamin E ko tocopherol, an kuma kira shi bitamin kyakkyawa da matasa. An bada shawara don ɗaukar shi don busassun fata, gyaran gashi da kusoshi. A yau zamu tattauna game da muhimmancin rawa na bitamin E da abun ciki cikin abinci.
Amfanin
Vitamin E shine, na farko, wani maganin antioxidant wanda ke aiki a kusa da agogo wani taro na ayyuka kuma ya shiga cikin matakai mafi muhimmanci na jiki. Tocopherol yana kare kodoyinmu daga sassaucin kyauta. Ta yaya za a yi la'akari da wannan rubutun a cikakkun bayanai? Kwayoyinmu suna kunshe, a tsakanin sauran abubuwa, ƙwayoyin salula. Ayyukansu shine a bar su cikin abubuwa masu amfani da saki kayan lalata. Hanyoyi masu yawa suna kai hari kan kwayoyinmu, suna shiga cikin su kuma suna rushe ayyukansu. Gaba, ƙwayoyin tantanin halitta ma sun rasa su. Don hana wannan daga faruwa (kuma yaduwar rayuka masu yadawa fiye da sau 10,000 a rana), ya kamata ku ci gaba da cin abinci cikakke tare da bitamin E. Mahimmin Vitamin E yana rufe kwayoyin kuma yana kare su a hanyar zuwa burin. Alal misali, lokacin da jinin jini ya dauke da iskar oxygen, haɗarin radicals suna kawo musu hari, sakamakon abin da muke fama da yunwa daga oxygen. Tare da isasshen amfani da tocopherol ya isa ya kare dukkan kwayoyin.
Tocopherol ma yana da amfani ga tsarin kwakwalwa. Yana rage yawan karfin jini, yana karewa da ƙarfafa ganuwar jini, yana hana yaduwar jini daga kafawa, yana daidaita dabi'ar zuciya a zuciyar zuciya. Vitamin E zai hana bayyanar scars, kare idanu, kuma yana hana ƙananan tsoka da gajiya. Har ila yau, tocopherol yana da mahimmanci ga tsarin haihuwa: tare da rashinsa, akwai alamun jima'i ko ma rashin haihuwa.
Daidaitawa da karfinsu
Yara jarirai har zuwa shekara daya ya lissafta kashi na bitamin E, dangane da nauyin jikin - 0.5 mg / kg nauyin jiki. An rage kashi na adult - yana da 0.3 MG / kg, kuma masu juna biyu masu ciki da kuma tsautawa ya kamata su kara yawan sashi sau biyu. Vitamin E da samfurori da suke dauke da shi ba su haɗa tare da baƙin ƙarfe, amma an haɗa shi tare da selenium . Bugu da ƙari, selenium da tocopherol sun inganta kaddarorin masu amfani da juna da kuma inganta mafi kyawun jima'i.
Ba za a iya guba guba Vitamin E ba, ba zata tara ba kuma baya tsaya na dogon lokaci ba.
A cikin abinci
Kafin ci gaba zuwa mafi mahimmanci - a inda aka samo bitamin E, ya kamata a ambaci cewa yana da mai sassauci, ba "jin tsoro" ba, amma idan aka dafa, ɓangaren ya juya cikin broth, amma ba ya yarda da radiation ta UV, an rushe shi daga hasken, kuma ya rasa a lokacin da gwangwani da rabi suka kashe ta daskarewa.
Mafi yawan yawan bitamin E ana samuwa a cikin kayan abinci.
1. Duk wani abu marar yalwace ko mai sanyi-man shafawa:
- linseed man;
- man zaitun.
- burdock man;
- man fetur;
- sunflower man fetur;
- waken soya.
2. A cikin sunflower tsaba, kabewa.
3. A cikin almonds, walnuts.
4. A cikin hatsi, legumes na takin, kirki.
5. Brussels sprouts da broccoli .
6. A cikin teku buckthorn da dutse ash.
7. A cikin kore kayan lambu da ganye.
8. A cikin kasusuwa da apples and pears.
9. A cikin samfurori na asali daga dabba:
- herring;
- Kodin;
- hanta na naman sa;
- ƙwai kaza;
- madara;
- mai.
Tare da rashin bitamin E a cikin abincin, akwai rashin ƙarfi da rashin jima'i da rashin son zuciya. Fatar jiki ta bushe da kuma fitar da shi, ƙananan aibobi suna bayyana, rashin ƙarfi na kusoshi da kuma zurfin hangen nesa.
Ba lallai ba ne mu zauna a kan gaskiyar cewa bayyanar rashin lafiya na duka bitamin E da wasu mawuyacin tushe na abincin mu yana haifar da rashin tausayi da rashin tausayi. Don haka, idan ba ku da komai tare da yanayi, nemi mutum ya karya, ba zai iya samun dalilin dalili na fushin su ba, ku ci naman daji mai sauƙi, watakila zai wuce.