Vhitamini E

Vitamin E vitamini yakasviba-mafuta.

Vitamin E ine zvinotevera mabasa:

• Iyo antioxidant. Izvi zvinoreva kuti inodzivirira nyama yemuviri kubva kukuvara kunokonzerwa nezvinhu zvinonzi mahara radicals. Mahara radicals anogona kukuvadza maseru, zvinyama, uye nhengo. Ivo vanofungidzirwa kuti vanoita chinzvimbo mune mamwe mamiriro ane chekuita nekukwegura.
• Muviri unodawo vhitamini E kubatsira kuchengetedza immune system yakasimba kurwisa hutachiona uye hutachiona. Vitamin E yakakoshawo mukuumbwa kwemasero matsvuku eropa. Inobatsira muviri kushandisa vhitamini K. Inobatsirawo kuwedzera tsinga dzeropa uye kuchengetedza ropa kubva mukugwamba mukati mayo.
• Masero anoshandisa vhitamini E kusangana pamwe chete. Inovabatsira kuita akawanda akakosha mabasa.

Kunyangwe vhitamini E inogona kudzivirira cancer, chirwere chemwoyo, kuora mwoyo, chirwere chechiropa, uye sitiroko zvichiri kuda kumwe kuongorora.

Nzira yakanakisa yekuwana chinodikanwa chezuva nezuva chevhitamini E ndeyekudya izvo zvekudya. Vitamin E inowanikwa mune zvinotevera chikafu:

• Mafuta emiriwo (akadai segorosi gorosi, sunflower, safflower, chibage, uye mafuta esoya)
• Nuts (senge maamondi, nzungu, uye hazelnuts / filberts)
• Mbeu (senge mbeu yezuva)
• Miti yakasvibira yemashizha (yakadai sesipinashi uye broccoli)
• Yakasimbiswa zviyo zvemangwanani, majusi emichero, majarini, uye zvinopararira.

Kusimbiswa kunoreva kuti mavhitamini akawedzerwa kuchikafu. Tarisa iyo Nutrition Chokwadi Panel pane chinyorwa chekudya.

Zvigadzirwa zvakagadzirwa kubva muzvikafu izvi, zvakaita semargarine, zvakare zvine vhitamini E.

Kudya vhitamini E muzvikafu hakuna njodzi kana kukuvadza. Zvisinei, kuwanda kwemavhitamini E zvinowedzera (alpha-tocopherol zvinowedzera) zvinogona kuwedzera njodzi yekubuda ropa muuropi (hemorrhagic stroke).

Yakakwira mazinga evitamini E anogona zvakare kuwedzera njodzi yekuremara kwekuberekwa. Nekudaro, inoda imwe ongororo.

Kudya kwakaderera kunogona kutungamira kuhemolytic anemia mune vacheche vasati vasvika.

Iyo Yakakurudzirwa Dietary Allowance (RDA) yemavitamini inoratidza huwandu hwakawanda hwevhitamini yega yega vanhu vazhinji yavanofanira kuwana zuva rega rega.

• Iyo RDA yemavhitamini inogona kushandiswa sezvinangwa zvemunhu wega wega.
• Yakawanda sei vhitamini yega yega yaunoda zvinoenderana nezera rako uye bonde.
• Zvimwe zvinhu, sekubata, kuyamwisa, uye zvirwere zvinogona kuwedzera huwandu hwaunoda.

Chikafu neZvino Bhodhi kuInstitute of Medicine Yakakurudzira Inotora kune vanhu vhitamini E:

Vacheche (kudya kwakaringana kwevhitamini E)

• 0 kusvika kumwedzi mitanhatu: 4 mg / zuva
• 7 kusvika 12 mwedzi: 5 mg / zuva

Vana

• 1 kusvika kumakore matatu: 6 mg / zuva
• Makore mana kusvika masere: 7 mg / zuva
• 9 kusvika 13 makore: 11 mg / zuva

Vechidiki nevakuru

• 14 uye mukuru: 15 mg / zuva
• Vechidiki vane pamuviri uye vakadzi: 15 mg / zuva
• Kuyamwisa vechidiki nevakadzi: 19 mg / zuva

Kumbira mubatsiri wako wehutano kuti ndeipi mari yakakunakira iwe.

Chikamu chepamusoro chakachengetedzeka chevhitamini E chinowedzera kune vanhu vakuru chiuru nemazana mashanu IU / zuva remhando dzevhitamini E, uye chiuru IU / zuva rechimiro chakagadzirwa nevanhu (chakagadzirwa).

Arufa-tocopherol; Gamma-tocopherol

• Vitamin E inobatsira
• Vitamin E mabviro
• Vitamin E uye chirwere chemwoyo

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.