Ngokungafani namanye amavithamini namaminerali, njenge- calcium , insimbi , ne-vitamin D, abazali abavame ukukhathazeka ngokuthi izingane zabo azitholi i-vitamin E. ngokwanele.
Phela, izingane zivame ukudla ukudla okuningi okunemithombo emihle ye-vitamin E, ikakhulukazi imbewu ye-sunflower, namanye amantongomane.
Imithombo
Ngaphezu kokumane uthathe i-multivitamin ephelele yengane noma enye isithasiselo nge-vitamin E, izingane zingathola wonke u-vitamin E abadinga kulezi zokudla, eziyimithombo emihle ye-vitamin E:
- Imbewu ye-sunflower
- Ama-alimondi
- Ama-hazelnuts
- Amafutha omifino
- Imikhiqizo yamatamatisi neyotamatisi
- Amantongomane ahlanganisiwe
- IJarrot juice
- I-broccoli
- Ubhatata
- Isipinashi
- Imifino
Ukudla okuqinisekisiwe nge-vitamin E kuhlanganisa:
- Ingqikithi yenqwaba ye-Raisin Bran
- Umkhiqizo we-19 we-cereal
- I-K Kereal ekhethekile
- I-Kashi Honey Toasted Oat cereal
- Odwalla Fruit Juice smoothie
- I-Peanut Pan Plus Ibhulabhisi le-peanut
Ngeshwa, i-vitamin E ayitholakali ohlwini lwamalebula okudla, ngakho kungenza kube nzima ukuthola ukudla nge-vitamin E. engeziwe Uma uthola i-vitamin E kulabula lokudla, ungavame ukuqiniseka ukuthi liqukethe i-vitamin E ngaphezulu kune enye ukudla lapho engekho, noma kunjalo. Khumbula ukuthi amavithamini A no-C kuphela, kanti amaminerali ne-calcium ne-iron kufanele amenyezelwe kumalebula okudla.
Izinzuzo
I-Vitamin E i-vitamin E ebalulekile futhi isebenza njenge-antioxidant enamandla, esiza ukuvikela amangqamuzana ahlobene nomonakalo obangelwa ama-radicals mahhala. Kucatshangwa ukuthi la ma-radicals mahhala angabangela umdlavuza, isifo senhliziyo, kanye nesifo sofuba.
Izimangalo mayelana nezinzuzo zika-vitamin E ekuvimbeleni umdlavuza nesifo senhliziyo zisalokhu ziphikisana, nakuba kunjalo, cishe abazali akudingeki banike izingane zabo i-vitamin E. ngaphezulu.
Empeleni, i-vitamin E eningi ingabangela izingane ukuba nezinkinga zokuphuma kwegazi.
I-Vitamin E nayo icatshangwa ukuthi inezinye imiphumela, kufaka phakathi:
- ukwelashwa okunokwenzeka kwentsha kanye nabesifazane abanezinhlungu zokuya esikhathini kanye ne-dysmenorrhea eyinhloko
- ukuvimbela i-preeclampsia
- ukwelashwa kwama-topical for scars
I-Vitamin E Ukuntula
Ngenhlanhla, ukuntuleka kwe-vitamin E akuvamile kubantu, ngisho nalabo abathandayo.
Izingane ezisengozini yokuthuthukisa ukulahlekelwa kwe-vitamin E zihlanganisa:
- izingane zakudala
- izingane ezine-malabsorption ezingenakuthola amavithamini anamafutha amaningi, kuhlanganise nezingane ezine-Crohn's disease kanye ne-cystic fibrosis
- izingane ezine-abetalipoproteinemia, isimo esingavamile esithinta indlela abenza ngayo nokugaya amavithamini namafutha amavithamini ahlaziyekile, nezimo ezingavamile zofuzo ezithinta amaprotheni wokudlulisa agcina amazinga avamile e-vitamin E egazini
Iningi lalezi zingane zingelashwa nge-vitamin E.
I-Vitamin E yezingane
Ngaphezu kokudla amantongomane, okusanhlamvu, imishayo yokudla, imifino, namajusi, njll, izingane ezingenayo i-vitamin E eyanele futhi zithathe i-vitamin.
I-multivitamine yezingane ezinamaphesenti angu-50 kuya ku-150% wezinsuku eziphakanyisiwe zansuku zonke for vitamin E zihlanganisa:
- I-Centrum Kids Iphelele Ama-MultiVitamini, Amathebulethi ahlawulekayo
- I-One-A-Day Kids Kids Scooby-Doo! I-Multivitamin ephelele, Amathebulethi ahlaziywayo
- I-Flinstones Yami Yokuqala I-Multivitamin, Amathebulethi Angabukeka
- I-Flintstones I-Multivitamin Ephelele Izingane, Amathebulethi ahlawulekayo
- I-Enfamil ye-Poly-Vi-Sol Supplement Drops, i-Multivitamin
- I-Enfamil ye-Poly-Vi-Sol Supplement Drops, i-Multivitamin ne-Iron
- I-Il il Critters I-Gummy Vites I-Multivitamin yezingane
Ngokuvamile, izithako ezineziqu eziphakeme ze-vitamin E azenzelwe izingane.
Ngaphezu kwezingxenye ze-vitamin E, izingane ezidinga i-vitamin E engeziwe, njengalabo abane-cystic fibrosis, ngokuvamile ziyokhuthazwa ukuba zidle ukudla okucebile okunevithamini E.
Imithombo:
I-Kliegman: UNelson Bookbook of Pediatrics, 18th ed.
I-NIH. Ihhovisi Lezithako Zokudla. I-Vitamin E Fact Sheet.
I-USDA Idatha Yomhlaba Kazwelonke Yeziqu Ezibhekiselele ku-Standard Reference, Ukukhululwa 28. I-Vitamin E (i-alpha-tocopherol) (mg) Okuqukethwe kokudla okukhethiwe ngokulinganisa okuvamile, okuhlungwe ngokuqukethwe komsoco.
I-Vitamin E inciphise kakhulu ubuhlungu nobude bokuya esikhathini emantombazaneni ane-dysmenorrhea eyinhloko. I-DAwood I-MY - I-Obstetrics & Gynecology esekelwe ebufakazi. - Mashi / June 2006; 8 (1), 22-23