Mwina mwamvapo za vitamini E, sichoncho? Mwina mwawonapo mawu oti "Wolemeretsedwa ndi Vitamini E" olembedwa pa kirimu wa pakhungu, mafuta odzola thupi, kapena mafuta a tsitsi omwe mumagwiritsa ntchito. Palinso makapisozi ambiri a vitamini E m'ma pharmacy. Ndiye kodi vitamini E ndi chiyani kwenikweni? Kodi ndi yabwinodi m'matupi athu? Tiyeni tikambirane za izi mwatsatanetsatane, mwachidule.
Mwachidule, kodi vitamini E ndi chiyani?
Vitamini E ndi michere yofunika kwambiri pa thanzi lathu lonse. Ndi yofunika kwambiri pa ntchito ya maso athu, khungu, magazi, ndi ubongo. Imodzi mwa ntchito zake zofunika kwambiri ndikugwira ntchito ngati antioxidant .
Tangoganizani, machitidwe athu a tsiku ndi tsiku mkati mwa matupi athu, komanso zinthu zakunja monga utsi wa ndudu, kuipitsidwa, ndi kuwala kwa dzuwa kuchokera ku dzuwa, zimapanga tinthu tosakhazikika tomwe timawononga maselo athu. Timatcha izi kuti ma free radicals . Vitamini E makamaka amateteza maselo athu ku tinthu toopsa.
Anthu ambiri amatha kupeza vitamini E yomwe amafunikira kuchokera muzakudya zoyenera. Komabe, zowonjezera za vitamini E ndi zinthu zopangidwa ndi khungu ndi tsitsi zakhala zotchuka kwambiri masiku ano. Komabe, palibe mfundo zomveka bwino zokhudza zoopsa ndi ubwino wa zinthuzi.
Mitundu ndi mitundu yosiyanasiyana ya vitamini E
Vitamini E imapezeka mwachilengedwe m'mitundu isanu ndi itatu ya mankhwala. Mwa izi, alpha-tocopherol ndiye mtundu wofunikira kwambiri komanso wophunziridwa kwambiri m'thupi la munthu. Chifukwa chake tikamalankhula za vitamini E, kaya mu zakudya kapena zowonjezera, timakhala tikulankhula za alpha-tocopherol.
Ngati muyang'ana chizindikiro cha chakudya kapena chowonjezera chomwe mumagula, mutha kuwona kuti vitamini E yachilengedwe yalembedwa kuti d-alpha-tocopherol , ndipo mawonekedwe opangidwa mu labotale alembedwa kuti dl-alpha-tocopherol . Mtundu wachilengedwe ndi wamphamvu kwambiri .
Izi zikalowa m'thupi lathu, zimasungunuka ndi mafuta ndipo zimasungidwa m'minofu yathu yamafuta ndi chiwindi.
| Fomu ya Vitamini E | Ntchito yaikulu |
|---|---|
| Mafuta a Vitamini E | Amagwiritsidwa ntchito ngati mafuta odzola, makamaka kwa iwo omwe ali ndi khungu louma komanso loyabwa. |
| Kirimu wa Vitamini E | Monga mafuta, amagwiritsidwa ntchito kunyowetsa ndi kuteteza khungu. |
| Makapiso/Mapiritsi a Vitamini E | Mankhwala owonjezera amatengedwa kuti awonjezere kuchuluka kwa vitamini E m'thupi. Izi ziyenera kumwedwa pokhapokha ngati pali kusowa kwa vitamini E komanso ngati dokotala akupereka upangiri. |
Kodi vitamini E imagwira ntchito bwanji m'thupi lathu?
Anthu ambiri amakhulupirira kuti kumwa mankhwala owonjezera a vitamini E kungateteze ndikuchiza matenda. Chikhulupiriro ichi chimachokera ku zinthu zotsatirazi za vitamini E:
- Imagwira ntchito ngati antioxidant: Monga tanenera kale, imateteza maselo ku kuwonongeka kwa tsiku ndi tsiku.
- Kulimbana ndi kutupa: Kumathandiza kuwongolera matenda otupa m'thupi, omwe ndi omwe amayambitsa matenda ambiri.
- Kukulitsa mitsempha yamagazi: Izi zimachepetsa magazi kuundana.
- Kulimbitsa chitetezo cha mthupi: Kumathandiza kulimbana ndi matenda.
- Kuthandiza pa kulumikizana pakati pa maselo: Kumathandiza maselo m'thupi lathu kulumikizana wina ndi mnzake ndikugwira ntchito limodzi.
Komabe, kafukufuku wofufuza momwe mavitamini E amathandizira popewa matenda monga khansa, matenda a mtima, matenda a shuga, ndi matenda a maso sanapereke zotsatira zabwino kwambiri.
Ubwino wa khungu ndi tsitsi
Mafuta a pakhungu (sebum) mwachibadwa amakhala ndi vitamini E. Izi zimathandiza kunyowetsa khungu. Pamene tikukalamba ndikuwotchedwa ndi dzuwa, kuchuluka kwa vitamini E m'thupi lathu kumachepa. Chifukwa chake, kugwiritsa ntchito mafuta onyowetsa khungu omwe ali ndi vitamini E kungathandize kuti khungu likhale lonyowa. Komabe, silolowa m'malo mwa mafuta oteteza ku dzuwa.
Ponena za tsitsi, mafuta okhala ndi vitamini E (monga mafuta a dzungu, mafuta a argan) angathandize kunyowetsa khungu ndi tsitsi, koma palibe umboni wokwanira wosonyeza kuti amathandiza kukula kwa tsitsi. Choncho ngati muli ndi vuto la tsitsi, ndi bwino kulankhula ndi dokotala wanu.
Kodi timafunikira vitamini E yochuluka bwanji patsiku?
Kuchuluka kwa vitamini E komwe timafunikira patsiku kumasiyana malinga ndi zaka. Kuchuluka kumeneku kumaphatikizapo kuchuluka kwa vitamini E komwe mumapeza kuchokera ku chakudya komanso kuchokera ku zowonjezera zakudya. Onani tebulo ili m'munsimu.
| Gulu la zaka | Mlingo woyenera wa tsiku ndi tsiku (mg) | Malire Otetezeka Patsiku ndi Tsiku (mg) |
|---|---|---|
| Ana | ||
| Zaka 1-3 | 6 mg | 200 mg |
| Zaka 4-8 | 7 mg | 300 mg |
| Zaka 9-13 | 11 mg | 600 mg |
| Achinyamata ndi Akuluakulu | ||
| Zaka 14 kapena kuposerapo | 15 mg | 1,000 mg (1g) |
| Amayi oyembekezera | 15 mg | 1,000 mg (1g) |
| Amayi oyamwitsa | 19 mg | 1,000 mg (1g) |
Chofunika: Musamwe mankhwala owonjezera a vitamini E opitirira malire otetezeka awa pokhapokha ngati dokotala wakupatsani malangizo.
Ndi zakudya ziti zomwe zili ndi vitamini E wambiri?
Mwamwayi, timapeza vitamini E wambiri kuchokera muzakudya zambiri zomwe timadya tsiku lililonse. Mafuta a masamba, mtedza, ndi ndiwo zamasamba zobiriwira ndiye magwero abwino kwambiri a vitamini E.
- Mbewu za mpendadzuwa: Galamu imodzi (pafupifupi magalamu 28) ili ndi 7.4 mg.
- Maamondi: 6.8 mg pa aunsi imodzi.
- Mafuta a mpendadzuwa: Supuni imodzi ili ndi 5.6 mg.
- Batala wa mtedza: Supuni ziwiri zili ndi 2.9 mg.
- Mafuta a azitona: Supuni imodzi ili ndi 2.0 mg.
- Sipinachi (yophikidwa): 1/2 chikho chili ndi 1.9 mg.
- Avokado: Hafu ya chipatso chili ndi 1.5 mg.
Ndani ali pachiwopsezo chosowa vitamini E?
Ngakhale kuti kuchuluka kwa vitamini E kungakhale kochepa pang'ono mwa anthu omwe sadya zakudya zabwino, nthawi zambiri kumakhala kosowa ndipo zizindikiro zake zimakhala zoonekeratu. Kusowa kumeneku nthawi zambiri kumachitika limodzi ndi matenda omwe amayambitsa mavuto ogaya mafuta ofunikira kuti vitamini E igwire.
Anthu omwe ali pachiwopsezo ndi awa:
- Anthu omwe ali ndi matenda a Crohn
- Anthu omwe ali ndi cystic fibrosis
- Anthu omwe ali ndi matenda enaake osowa obadwa nawo
- Anthu omwe ali ndi pancreatitis yosatha
- Anthu omwe amadya zakudya zochepa kwambiri
- Makanda obadwa msanga
Zizindikiro za vutoli zingaphatikizepo kuvutika kuyenda, kufooka kwa minofu, komanso kuchedwa kuchitapo kanthu .
Kodi chimachitika ndi chiyani ngati mumwa vitamini E wochuluka? (Zotsatira zoyipa)
Kumwa mavitamini E ambiri kungayambitse zotsatirapo zoyipa. Izi ndi zinthu zofunika kuzikumbukira.
- Kusanza
- Mutu
- Kutuluka magazi (chifukwa vitamini E imafooketsa magazi)
- Ntchito yolimba
- Kutsegula m'mimba
- Mavuto a masomphenya
Chofunika Kwambiri: Kafukufuku wina adapeza kuti amuna omwe adamwa zowonjezera za vitamini E kwa zaka zoposa 5 anali ndi chiopsezo chowonjezeka cha 17% chotenga khansa ya prostate. Komanso, vitamini E acetate, yomwe ndi gawo la zinthu zopangira utsi, yalumikizidwa ndi kuvulala kwambiri m'mapapo (EVALI) chifukwa chopuma.Zitha kuchitika.
Ndani sayenera kumwa mavitamini E?
Popeza vitamini E imachepetsa magazi, anthu otsatirawa ayenera kupewa kumwa mankhwala owonjezera a vitamini E popanda upangiri wa dokotala :
- Anthu omwe ali ndi vuto la kutuluka magazi.
- Anthu omwe akumwa mankhwala ochepetsa magazi (monga Coumadin, clopidogrel).
- Ngati mukukonzekera opaleshoni iliyonse (chifukwa cha chiopsezo cha kutuluka magazi, dokotala wanu adzakulangizani kuti musiye kumwa vitamini E musanachite opaleshoni).
- Anthu omwe ali ndi matenda monga matenda a mtima, matenda a shuga, ndi matenda a chiwindi.
- Amayi oyembekezera: Bungwe la World Health Organization silikulimbikitsa kumwa mavitamini E okwanira pa nthawi ya mimba.
Kuphatikiza apo, mavitamini E owonjezera amatha kusokonezana ndi mankhwala ena amisala, mankhwala othamanga magazi, ndi mankhwala oletsa khansa .
Uthenga Wopita Nawo Kunyumba
- Vitamini E ndi antioxidant yofunika kwambiri yomwe imateteza maselo athu.
- Njira yabwino komanso yotetezeka kwambiri ndikupeza vitamini E kuchokera muzakudya zachilengedwe monga mafuta a masamba, mtedza, ndi ndiwo zamasamba zobiriwira.
- Zakudya zowonjezera za Vitamini E zimangolimbikitsidwa pa matenda enaake, monga kusowa kwa zakudya.
- Ngati mukuganiza zomwa vitamini E yowonjezera, chonde lankhulani ndi dokotala wanu kaye. Iye adzakuuzani ngati mukuifuna, ngati ndi yotetezeka, komanso ngati ingayambitse mavuto ndi mankhwala ena omwe mukumwa.
- Musaiwale kuti kumwa vitamini E wambiri kungayambitse mavuto aakulu, monga kutuluka magazi komanso chiopsezo chowonjezeka cha khansa.
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