Ntchito yabwino ya thupi sizingatheke popanda zinthu zopindulitsa, zomwe zimapezeka kuchokera ku zakudya. Izi zikuphatikizapo vitamini E (tocopherol). Zimaphatikizapo zinthu zitatu zofunika: hydrogen, oksijeni ndi carbon. Ndikofunika kudziwa kuti ndi zakudya ziti zomwe zili ndi vitamini E kuti zizikhala bwino nthawizonse, mwinamwake mavuto a umoyo angachitike, mwachitsanzo, kutaya minofu, ma glycogen, kuwonongeka kwa myocardial, ndi zina zotero. Tiyenera kutchula kuti vitamini E ndi yosungunula mafuta, sizimatha chifukwa cha kutentha, alkali ndi asidi. Dothi lothandiza limeneli silingaloledwe ngakhale mankhwalawo atha kukhala otentha, koma kuvulaza ndi dzuwa ndi mankhwala.
Ndi zakudya ziti zomwe zili ndi vitamini E?
Choyamba, ndikufuna kunena kuti vitamini E ndi yofunikira kuwonjezera mitsempha ya magazi ndi maselo abwino, komanso zimalepheretsa kukalamba ndi kulimbikitsa chitetezo cha mthupi. Mu chilengedwe, tocopherol imagwiritsidwa ntchito kwambiri mu zomera, komanso mu mitundu ina ya mabakiteriya. Tiyenera kuzindikira kuti vitamini E sikuti ndi zipatso zokha, komanso m'madera ena a zomera. Zakudya zomwe zili ndi vitamini E kwambiri ndi mbewu zamasamba, chifukwa zolembera zimakhala zofunikira kuti chitukuko chikhale chonchi. Kuchuluka kwa mankhwalawa kungapezeke mwa kudya chakudya chambewu, mtedza ndi mbewu, mwachitsanzo, maungu ndi mpendadzuwa.
Kupeza zakudya zambiri zambiri za vitamini E, ziyenera kutchulidwa ndi mafuta a masamba omwe ali olemera kwambiri ku tocopherol. Mwachitsanzo, magalamu 100 a mafuta a tirigu ali ndi 400 mg, komanso mu soya pafupifupi 160 mg. Anthu ambiri omwe ali ndi zakudya zoyenera, mafuta a azitona ndi 7 mg pa 100 g. Ndikofunika kunena kuti mafuta ena ali ndi zinthu zomwe zimakhudza kwambiri ntchito ya thupi, choncho sizingalimbikidwe kuzigwiritsa ntchito mkati. Gawoli likuphatikizapo kanjedza ndi kokonati mafuta. Kuwonjezera pa mafuta, sizinaphatikizepo tocopherol zambiri, koma kuti mukhale oyenera mu zakudya, kotero kuti 100 g pali 1 mg ya vitamini E.
Mukapenda mndandanda wa munthu wamba, ndiye kuti vitamini E yambiri imayamika zipatso ndi ndiwo zamasamba. Ndi chifukwa chakuti, ngakhale kuti pali zochepa za tocopherol m'zinthuzi, zimadya zambiri. Tiyeni titenge chitsanzo cha mankhwala omwe amapezeka mu mavitamini E pa 100 g: nyemba - mpaka 1,68 mg ndi kiwi - mpaka 1.1.
Ponena za malo omwe ali ndi vitamini E, tidzakhalanso tcheru ndi zinthu zopangidwa ndi nyama zomwe sizitsogolere m'zinthu izi, koma zingagwiritsidwe ntchito kuti zikhale bwino. Mwachitsanzo, mu chiwindi cha ng'ombe ndi 1.62 mg pa 100 magalamu, ndipo mafuta a nkhumba ndi 0.59 mg. Ngati zakudya za nyama zouma, zouma ndi zosungidwa, kuchuluka kwa tocopherol kumachepetsedwa.
Mukhale ndi vitamini E ndi tirigu, koma pang'onopang'ono. Kuwonjezera apo, tiyenera kukumbukira kuti pogwiritsa ntchito chithandizo, mwachitsanzo, kugaya, kuchuluka kwa tocopherol kuchepa. Ngati tikulankhula za mpunga, ndiye kuti vitamini E nthawi makumi asanu ndi limodzi imakhala yochuluka kusiyana ndi kugaya. Kuchuluka kwa chinthu chopindulitsa ichi kumachepetsa chifukwa cha kupera kwa mankhwala.
Pali vitamini E mu mkaka ndi zowonjezera zake, ngakhale pang'onopang'ono, koma ndizogwiritsidwa ntchito nthawi zonse mankhwalawa angakhudze momwe zinthu zilili m'thupi. Mwachitsanzo, 100 g mkaka wonse uli ndi 0.093 mg, ndipo mu kirimu 0,2 mg. Ponena za zakudya zamkaka ndi fetisi zowonjezera, chifukwa cha kusungirako kwa nthawi yayitali, kuchuluka kwa vitamini E mu zakudya zoterezi kugwa.