Vitamini E ndi mitundu isanu ndi itatu yamafuta osungunuka mafuta (tocopherols ndi tocotrienols), zomwe zimapangidwa makamaka kuti muchepetse kuwonetseredwa kwakusintha kwazaka.
Vitamini yogwira kwambiri ndi tocopherol, ndi momwe vitamini E yotchulidwayo imatchulidwira mwanjira ina.
Mbiri Yakupezeka kwa Vitamini
M'zaka za m'ma 1920, gulu la asayansi aku America lidazindikira kuti makoswe azimayi apakati akamadyetsedwa zakudya zomwe sizimasungunuka ndi zinthu zosungunuka ndi mafuta, mwana wosabadwayo amamwalira. Pambuyo pake zinawululidwa kuti tikukamba za zinthu zomwe zimapezeka m'masamba obiriwira, komanso m'minda ya tirigu yomwe yamera.
Zaka makumi awiri pambuyo pake, tocopherol idapangidwa, momwe idafotokozedwera mwatsatanetsatane, ndipo dziko lonse lapansi lidadziwa zamphamvu zake.
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Zochita pathupi
Choyamba, vitamini E ali ndi mphamvu ya antioxidant. Imachedwetsa ukalamba wa thupi, imalimbana ndi poizoni ndi poizoni, imalepheretsa zovuta zoyipa zaulere.
Katundu wina wofunikira wa tocopherol ndikusamalira ntchito yobereka. Popanda izo, kukula bwino kwa fetal sikungatheke, kumakhudza chonde kwa amuna. Imayambitsa magazi m'magulu a ziwalo zoberekera, imalepheretsa kukula kwa zotupa mwa akazi ndikuwonjezera umuna mwa amuna, komanso ntchito ya umuna.
Vitamini E imathandizira kupezeka kwa zinthu zopindulitsa zomwe zimalowa mchipinda kudzera mu nembanemba yake. Koma, nthawi yomweyo, sichipereka gawo kuzinthu zomwe zimawononga selo, mwachitsanzo poizoni. Chifukwa chake, sikuti imangokhala ndi mavitamini ndi mchere wambiri, komanso imalimbitsa chitetezo cham'maselo, kukulitsa kulimbana kwathunthu ndi zovulaza. Kuwonongeka kwakukulu kwa zinthu zoyipa kumayambitsidwa ndi maselo ofiira a magazi (erythrocyte), kuchepa kwa ndende komwe kumapangitsa kuti chiwopsezo cha thupi chitengeke ndi mabakiteriya osiyanasiyana ndi matenda. Vitamini E amawateteza mokhulupirika, chifukwa chake m'matenda ambiri ndikofunikira kuthandizira thupi potenga zowonjezera zowonjezera zomwe zimakhala ndi tocopherol.
Vitamini E amatenga gawo lofunikira popewa magazi. Chifukwa cha kapangidwe kake ka mankhwala, imatha kuchepetsa kuchuluka kwa ma platelet m'madzi am'magazi, omwe amalimbitsa kuthamanga kwa magazi, amalimbikitsa kuthamanga kwa oxygen ndi mavitamini, komanso kumalepheretsa kuchepa m'mitsempha yamagazi.
Mothandizidwa ndi tocopherol, kusinthika kwamaselo akhungu kumathamangitsidwa, kumathandizira kuti khungu likhale lolimba komanso lolimba, limalepheretsa makwinya ndi mitundu yokhudzana ndi ukalamba.
Asayansi apeza mavitamini owonjezera ofunika kwambiri:
- kuchepetsa matenda a Alzheimer's;
- amateteza khungu ku ma radiation;
- kumawonjezera magwiridwe antchito;
- Amathandiza kulimbana ndi kutopa kosatha;
- amalepheretsa kuwonekera koyambirira kwa makwinya;
- kumalimbitsa chitetezo cha mthupi;
- normalizes ndende ya magazi.
Chiwerengero cha tsiku ndi tsiku (malangizo ogwiritsira ntchito)
Kudya vitamini E tsiku ndi tsiku kumadalira msinkhu, moyo ndi moyo, komanso zolimbitsa thupi za munthu. Koma akatswiri apeza zizindikilo zapakati pazofunikira za tsiku ndi tsiku, zomwe ndizofunikira kwa munthu aliyense mosalephera:
| Zaka | Mavitamini a tsiku ndi tsiku a vitamini E, mg |
| 1 mpaka 6 miyezi | 3 |
| Miyezi 6 mpaka chaka chimodzi | 4 |
| 1 mpaka 3 wazaka | 5-6 |
| Zaka 3-11 | 7-7.5 |
| 11-18 wazaka | 8-10 |
| Kuyambira zaka 18 | 10-12 |
Tiyenera kukumbukira kuti chizindikirochi chikuwonjezeka ngati pali zomwe zikuwonetsa dokotala, mwachitsanzo, pochiza matenda opatsirana. Vitamini supplementation imawonetsedwanso kwa othamanga, omwe zida zawo ndi zosungira zawo zimadya kwambiri.
Bongo
Ndizosatheka kupeza kuchuluka kwa vitamini E kuchokera pachakudya mwachilengedwe. Bongo ake zingaoneke mwa anthu amene nthawi zina kuposa analimbikitsa kudya zowonjezera zapadera. Koma zotsatira zakuchulukirapo sizofunikira ndipo zimathetsedwa mosavuta mukasiya kumwa. Zizindikiro za bongo zingaphatikizepo:
- Kusokonezeka kwa ntchito yamatumbo.
- Kudzikweza.
- Nseru.
- Ziphuphu pakhungu.
- Anzanu akutsikira.
- Kupweteka mutu.
Kulephera kwa Vitamini E
Munthu yemwe amadya moyenera, amakhala ndi moyo wathanzi, alibe zizolowezi zoyipa komanso matenda osachiritsika, kuchepa kwa vitamini E, malinga ndi akatswiri azakudya ndi madokotala, sikuwopseza.
Kugwiritsa ntchito tocopherol ndikofunikira katatu:
- Otsika kwambiri obadwa ana akhanda asanakwane.
- Anthu omwe akudwala matenda omwe amasokonekera pakupanga zinthu zosungunuka ndi mafuta.
- Odwala m'madipatimenti a gastrology, komanso anthu omwe ali ndi matenda a chiwindi.
Nthawi zina, kulandila zina kuyenera kuvomerezedwa ndi dokotala. Itha kukhala yothandiza kwa:
- masewera olimbitsa thupi;
- kusintha kwa zaka;
- kuphwanya zithunzi ntchito;
- matenda a khungu;
- kusamba;
- matenda;
- Matenda a minofu ndi mafupa;
- vasospasm.
Malangizo ntchito
Kwa matenda osiyanasiyana, sikuvomerezeka kudya kuposa 400 mg wa tocopherol patsiku.
Pankhani ya mafupa a mafupa, ndikwanira kuti musatenge 200 mg wa vitamini kawiri patsiku. Njira yovomerezeka ndi mwezi umodzi. Njira yofananira yogwiritsira ntchito ikulimbikitsidwa kwa dermatitis ya magwero osiyanasiyana.
Koma ndi vuto logonana mwa amuna, mlingo wa mlingo umodzi ukhoza kuchulukitsidwa mpaka 300 mg. Kutalika kwamaphunziro kulinso masiku 30.
Kuti musunge mitsempha yambiri ndikuwongolera magwiridwe antchito, mutha kumwa tocopherol kwa sabata, 100-200 mg kawiri patsiku.
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Mogwirizana ndi mankhwala
Vitamini E ndi mafuta osungunuka, motero kuyamwa kwake sikungatheke popanda zinthu zopangira mafuta. Monga lamulo, zowonjezera zomwe opanga amapangira zimapezeka mu mawonekedwe a makapisozi okhala ndi madzi amafuta mkati.
Tocopherol imalowa bwino ikamamwa kamodzi ndi zakudya zokhala ndi vitamini C.
Kuphatikizidwa kwa selenium, magnesium, tocopherol ndi retinol kumakonzanso mphamvu pamaselo onse amthupi. Kuphatikiza kwawo ndikwabwino, kumathandizira kukonzanso khungu, kulimbitsa mitsempha yamagazi ndi chitetezo chokwanira, kuyeretsa thupi la poizoni.
Mothandizidwa ndi vitamini E, kuyamwa kwabwino kwa magnesium ndi zinc kumachitika. Insulin ndi kuwala kwa ultraviolet kumachepetsa mphamvu yake.
Kulandira pamodzi ndi mankhwala ochepetsa magazi (acetylsalicylic acid, ibuprofen, ndi zina zotero) sikuvomerezeka. Itha kuchepetsa magazi kugundana ndikupangitsa magazi.
Zakudya zokhala ndi vitamini E wambiri
| Dzina la malonda | Zakudya za Vitamini E pa 100 g | Peresenti Yofunika Tsiku Lililonse |
| Mafuta a mpendadzuwa | 44 mg | 440% |
| Maso a mpendadzuwa | 31.2 mg | 312% |
| Mayonesi achilengedwe | 30 mg | 300% |
| Maamondi ndi mtedza | 24.6 mg | 246% |
| Margarine wachilengedwe | 20 mg | 200% |
| Mafuta a azitona | 12.1 mg | 121% |
| Tirigu chimanga | 10.4 mg | 104% |
| Mtedza wouma | 10.1 mg | 101% |
| Mtedza wa paini | 9.3 mg | 93% |
| Porcini bowa (zouma) | 7.4 mg | 74% |
| Ma apurikoti owuma | 5.5 mg | 55% |
| Nyanja buckthorn | 5 mg | 50% |
| Ziphuphu | 5 mg | 50% |
| Masamba a Dandelion (amadyera) | 3.4 mg | 34% |
| Tirigu ufa | 3.3 mg | 33% |
| Sipinachi amadyera | 2.5 mg | 25% |
| Chokoleti chakuda | 2.3 mg | 23% |
| Mbewu za Sesame | 2.3 mg | 23% |
Vitamini E pamasewera
Ochita masewera olimbitsa thupi omwe amachita masewera olimbitsa thupi pafupipafupi amafunikira gwero lina la tocopherol, lomwe:
- imathandizira kupanga testosterone yachilengedwe, yomwe imabweretsa minofu ndikulolani kuti muwonjezere katundu;
- kumawonjezera kulimba kwa ulusi wa minofu ndikupereka mphamvu ku thupi, lomwe limathandiza kuti likhale lathanzi mutatha masewera olimbitsa thupi;
- kumenya nkhondo motsutsana ndi zopitilira muyeso ndikuchotsa poizoni omwe amawononga ma cell othandizira,
bwino mayamwidwe ambiri mavitamini ndi mchere, zimakhudza mapuloteni kaphatikizidwe.
Mu 2015, asayansi aku Norway adachita kafukufuku wokhudza othamanga komanso okalamba. Chofunika chake chinali motere: kwa miyezi itatu, omverawo adafunsidwa kuti atenge vitamini C ndi E, kuphatikiza ataphunzitsidwa kapena kuchita masewera olimbitsa thupi komanso pamaso pawo.
Zotsatira zomwe adapeza zidawonetsa kuti kudya mavitamini mwachindunji musanachite masewera olimbitsa thupi kapena atangomaliza kumene sikunapereke kukula kwa minofu ndikulimba kwa katundu wolandiridwa. Komabe, ulusi wa minofu umasinthidwa mwachangu mothandizidwa ndi mavitamini chifukwa cha kukhathamira.
Zowonjezera Vitamini E
| Dzina | Wopanga | Fomu yotulutsidwa | mtengo, pakani. | Zowonjezera zowonjezera |
| Zachilengedwe | ||||
| Malizitsani E | MRM | Makapisozi 60 okhala ndi mitundu yonse ya vitamini E momwe amapangidwira | 1300 | |
| Famil-E | Mafilimu a Jarrow | Mapiritsi 60 okhala ndi alpha ndi gamma tocopherol, tocotrienols | 2100 | |
| Vitamini E | Dr. Mercola | Makapisozi 30 okhala ndi kapangidwe kovuta kwa oimira onse a gulu la mavitamini E | 2000 | |
| Vitamini E Wokwanira | Olimpiki Labs Inc. | Makapisozi A 60 A Vitamini Okwanira, Free Gluten | 2200 | |
| Vitamini E Ovuta | Chakudya cha Bluebonnet | Makapisozi 60 okhala ndi mavitamini E achilengedwe ovuta | 2800 | |
| Vitamini E Wotulutsidwa Mwachilengedwe | Solgar | Makapisozi 100 okhala ndi mitundu 4 ya tocopherol | 1000 | |
| E-400 | Chiyambi chaumoyo | Makapisozi 180 okhala ndi mitundu itatu ya tocopherol | 1500 | |
| E wapadera | A.C. Kampani ya Grace | Mapiritsi 120 okhala ndi alpha, beta ndi gamma tocopherol | 2800 | |
| Vitamini E wochokera ku Mpendadzuwa | California Golide Chakudya | Mapiritsi 90 okhala ndi mitundu inayi ya tocopherol | 1100 | |
| Vitamini E wosakaniza | Zinthu zachilengedwe | Makapisozi 90 ndi mitundu itatu ya mavitamini | 600 | |
| Zachilengedwe e | Tsopano Zakudya | Makapisozi 250 okhala ndi alpha-tocopherol | 2500 | |
| Vitamini E Forte | Anayankha | Makapisozi 30 okhala ndi tocopherol | 250 | |
| Vitamini E kuchokera ku Tirigu Germ | Amway nutrilite | Makapisozi 100 okhala ndi tocopherol | 1000 | |
| Kupanga | ||||
| Vitamini E | Vitrum | Mapiritsi 60 | 450 |  |
| Vitamini E | Zentiva (Slovenia) | Makapisozi 30 | 200 | |
| Alpha-tocopherol nthochi | Meligen | Makapisozi 20 | 33 |  |
| Vitamini E | Kubwezeretsa | Makapisozi 20 | 45 |  |
Kuchuluka kwa vitamini kumatengera mtengo wake. Zowonjezera mtengo ndizokwanira kutenga kapisozi 1 kamodzi patsiku, ndipo kuphatikiza mitundu yonse ya gulu la E kumakhalabe ndi thanzi moyenera momwe zingathere.
Mankhwala otsika mtengo, monga lamulo, amakhala ndi mavitamini ochepa ndipo amafunikira Mlingo angapo patsiku.
Mavitamini opanga amapangidwa pang'onopang'ono ndipo amatuluka mwachangu; amawonetsedwa popewa kuchepa kwa mavitamini. Pakakhala kupsinjika kwakukulu komanso kusintha kwakusintha kwa zaka, komanso kupezeka kwa matenda, tikulimbikitsidwa kumwa zowonjezera mavitamini omwe amapezeka mwachilengedwe.
Malangizo posankha zowonjezera
Mukamagula zowonjezerapo, muyenera kuwerenga mosamala zolembedwazo. Ambiri opanga amapereka mmodzi yekha mwa asanu ndi atatu oimira mavitaminiwa - alpha-tocopherol. Koma, mwachitsanzo, gawo lina la gulu E - tocotrienol - imakhalanso ndi antioxidant.
Zikhala zofunikira kupeza tocopherol wokhala ndi mavitamini ochezeka - C, A, mchere - Ce, Mg.
Samalani ndi mlingo. Chizindikirocho chikuyenera kuwonetsanso kuchuluka kwa zinthu zomwe zimagwira ntchito muyezo umodzi wa chowonjezera, komanso kuchuluka kwa mtengo watsiku ndi tsiku. Nthawi zambiri amawonetsedwa ndi wopanga m'njira ziwiri zazikulu: mwina ndi chidule cha DV (chikuwonetsa kuchuluka kwa ndalama zomwe zikulimbikitsidwa), kapena ndi zilembo RDA (zimawonetsa mulingo woyenera kwambiri).
Posankha mtundu wa mavitamini, ziyenera kukumbukiridwa kuti tocopherol imasungunuka mafuta, chifukwa chake ndibwino kugula yankho lamafuta kapena makapisozi a gelatin okhala nawo. Mapiritsiwa amayenera kuphatikizidwa ndi zakudya zokhala ndi mafuta.
