M'moyo watsiku ndi tsiku, timamva anthu akunena za vitamini E.

Vitamini E, yemwe amadziwikanso kuti vitamini E kapena tocopherol, ndi membala wofunikira m'banja la vitamini komanso mchere wofunikira wa masomphenya, chonde, kuthamanga kwa magazi, ubongo ndi thanzi la khungu.

Kodi magwero a vitamini E ndi ati?

Vitamini Endi vitamini wosungunuka m'mafuta ndipo ndi chimodzi mwazinthu zofunika kwambiri zowunikira thupi la munthu.

M'matupi athu, vitamini E imatha kukhala ngati antioxidant, yomwe imathandiza kuteteza maselo kuti asawonongeke chifukwa cha ma free radicals.

Kodi ma free radicals amachokera kuti? Kumbali ina, pamene chakudya chimene timadya chigayidwa ndi kutengeka ndi kusandulika kukhala mphamvu, mankhwala ena okhala ndi ma free radicals amapangidwa; Kumbali ina, timakumananso ndi zinthu zina zaufulu za chilengedwe, kuphatikizapo utsi wa ndudu, kuipitsidwa kwa mpweya ndi ma free radicals opangidwa ndi cheza cha ultraviolet kuchokera kudzuwa.

Kuphatikiza apo, thupi liyeneranso kudya vitamini E kuti lilimbikitse chitetezo chamthupi polimbana ndi mabakiteriya ndi ma virus. Zimathandizanso kufutukula mitsempha ya magazi ndi kuteteza magazi kuti asatseke mkati mwake. Kuphatikiza apo, kuyanjana pakati pa maselo ndi ntchito zambiri zofunika kumafunikiranso kugwiritsa ntchito vitamini E.

Vitamini E amapezeka mwachilengedwe muzakudya zosiyanasiyana, ndipo zakudya zina zolimbitsa thupi zimathanso kuwonjezeredwa ndi vitamini E. Zakudya zokhala ndi vitamini E ndi izi:

Mafuta a masamba monga mafuta a tirigu, mafuta a canola, mafuta a mpendadzuwa ndi mafuta a safflower onse ndi magwero ofunikira a vitamini E. Mafuta a azitona, mafuta a chimanga, ndi mafuta a soya amaperekanso kuchuluka kwa vitamini E. Mtedza (monga mtedza, hazelnuts, makamaka amondi) ndi mbewu (monga monga mpendadzuwa wa masamba a mpendadzuwa) ndi magwero a vitamini E. Nyama, mkaka ndi chimanga cholimba. Kuphatikiza apo, vitamini E atha kuwonjezeredwa kumbewu zam'mawa zopatsa thanzi, timadziti tazipatso, margarine ndi sosi wothira, ndi zakudya zina zokonzedwanso (monga zasonyezedwa ndi mndandanda wazomwe zili patsamba lazogulitsa).

Ndani amene amakonda kusowa kwa vitamini E? Kodi chingavulaze bwanji?

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Nthawi zambiri, kuchepa kwa vitamini E sikochitika mwa anthu athanzi, ndipo anthu ambiri amapeza vitamini E wokwanira kuchokera ku zakudya zomwe amadya.

Chifukwa vitamini E ndi mavitamini osungunuka mafuta, amatha kusungunuka bwino mu mafuta, choncho amathandiza kuti chimbudzi ndi kuyamwa panthawi imodzimodzi ndi zakudya zina zamafuta.

Chifukwa cha izi, matenda ena omwe amalephera kugayidwa bwino kwa mafuta kapena kusadya bwino kwamafuta nthawi zambiri amayambitsa kuchepa kwa vitamini E, monga matenda a Crohn's, cystic fibrosis, ndi matenda ena osowa kwambiri m'majini [monga beta-lipoproteinemia ndi ataxia yokhala ndi kusowa kwa vitamini E (AVED)].

Kuonjezera apo, makanda (makamaka obadwa msanga), amayi apakati ndi oyamwitsa, ndi makanda angakhale okhudzidwa kwambiri ndi kusowa kwa vitamini E.

Kuperewera kwa Vitamini E kungayambitse kuwonongeka kwa mitsempha ndi minofu, zomwe zingayambitse kutayika kwa manja ndi miyendo, kulephera kulamulira kayendetsedwe ka thupi, kufooka kwa minofu, ndi vuto la kuona. Kuphatikiza apo, kusowa kwa vitamini E kungayambitsenso kufooka kwa chitetezo chamthupi. Ndi zovuta ziti zathanzi zomwe vitamini E angachite bwino?

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Kafukufuku wamakono apeza kuti vitamini E ikhoza kukhala ndi ubwino wina pa matenda ena.

1. Sinthani tsitsi

Mu 2022, JAMA Dermatology idasindikiza kuwunika kwamphamvu ndi chitetezo chazakudya zopatsa thanzi pochiza tsitsi. Olembawo akuwonetsa kuti anthu omwe ali ndi tsitsi lochepa amatha kupindula ndi zakudya zosiyanasiyana, kuphatikizapo antioxidants mu micronutrients.

Kupsyinjika kwa okosijeni kumaonedwa kuti ndikofunika kwambiri kwa alopecia areata, androgenic alopecia ndi alopecia resti. Ma antioxidants wamba monga selenium, carotenoids, mavitamini A, C, ndi E nthawi zambiri amawonjezedwa ku zakudya zopatsa thanzi, koma kuwonjezera kwambiri kwa antioxidants kungayambitsenso tsitsi. Kafukufukuyu adawonetsa kuti odwala 35 alopecia omwe adatenga tocotrienol (yochokera ku vitamini E) adawonjezera kwambiri tsitsi pa mwezi wachisanu ndi chitatu wotsatira.

Olembawo amalimbikitsanso kuti odwala azilankhulana mokwanira ndi dermatologist wawo kuti amvetse kuopsa ndi ubwino wake asanakonzekere kudya / kutenga zakudya zowonjezera.

Vitamini E athanso kupereka mpumulo pakuthothoka tsitsi chifukwa cha zakudya, ndipo mu 2024, malinga ndi zotsatira za kafukufuku wochepa wachipatala wofalitsidwa mu nyuzipepala ya Cell, anthu atha kulepheretsa tsitsi kukula chifukwa cha kusala kudya kwapakatikati. Koma ngati mutenga njira zina za antioxidant, monga vitamini E, mutha kuyimitsa kulepheretsa kukula kwa tsitsi chifukwa cha kusala kudya.

2. Zogwirizana ndi chiopsezo chochepa cha imfa kuchokera ku khansa ya chikhodzodzo

Kafukufuku wam'mbuyomu adapeza mgwirizano pakati pa kugwiritsa ntchito vitamini E zowonjezera kwa zaka 10 kapena kuposerapo komanso kuchepetsa chiopsezo cha kufa ndi khansa ya chikhodzodzo.

Komabe, ndikofunikira kuzindikira kuti kwa odwala khansa omwe akulandira chithandizo, mavitamini E zakudya zowonjezera mavitamini ndi ma antioxidants ena amatha kugwirizana ndi chemotherapy ndi ma radiation. Odwala omwe akulandira mankhwalawa ayenera nthawi zonse kukaonana ndi oncologist pasadakhale asanamwe vitamini E kapena mankhwala ena oletsa antioxidant, makamaka pa mlingo waukulu, ndi kumwa mankhwala monga momwe akufunira.

3. Zikuyembekezeka kuchepetsa kuchepa kwa masomphenya kuchokera ku matenda a maso

Kuwonongeka kwa macular okhudzana ndi zaka, kapena kutaya masomphenya apakati, ndi ng'ala ndizo zomwe zimayambitsa kuwonongeka kwa masomphenya mwa okalamba. Kafukufuku wakhala wosagwirizana ngati vitamini E imathandiza kupewa matendawa, koma kafukufuku wapeza kuti kwa anthu omwe ali pachiopsezo chachikulu cha kuwonongeka kwa macular okhudzana ndi ukalamba, zowonjezera zomwe zili ndi vitamini E wambiri, pamodzi ndi antioxidants ena, zinki ndi mkuwa, zikuyembekezeka kuchepetsa kuchepa kwa masomphenya.

4. Amathandizira kuchepetsa kukula kwa matenda a Alzheimer's

Kafukufuku wina akusonyeza kuti kwa anthu omwe amapezeka ndi matenda a Alzheimer's, mankhwala a vitamini E angathandize kuchepetsa kukula kwa matenda.

Ndiyenera kusamala chiyani ndikatenga vitamini E mosamala?

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1. Gwiritsani ntchito mankhwala mosamala

Tiyenera kutsindika kuti akuluakulu wamba sayenera kudya zakudya zowonjezera, komanso vitamini E yowonjezera iyenera kukhala yosamala. Malinga ndi mawu olimbikitsa a United States Preventive Services Task Force (USPSTF) omwe adasindikizidwa mu Journal of the American Medical Association (JAMA) mu 2022, kumwa beta-carotene kapena vitamini E sikuvomerezeka kuti tipewe matenda amtima kapena khansa. Beta-carotene ikhoza kuonjezera chiopsezo cha khansa ya m'mapapo mwa anthu omwe ali pachiopsezo chachikulu (kusuta kapena kukhudzana ndi asibesito kuntchito), pamene vitamini E alibe phindu lachipatala pochepetsa chiopsezo cha matenda a mtima ndi imfa ya khansa.

2. Dziwani mlingo wotetezeka kuti mupewe zotsatira zoyipa

Mukamamwa mankhwala owonjezera a vitamini E, onetsetsani kuti mwawatenga moyenera molingana ndi malangizo. Mlingo woyenera, vitamini E wapakamwa ndi wotetezeka (onani m'munsimu kuti mudziwe zoyenera kudya tsiku lililonse kwa anthu osiyanasiyana). Koma ngati sanamwe bwino, angayambitsenso mavuto monga chizungulire, nseru, kutsegula m’mimba, ndi matumbo.

Kuonjezera apo, chifukwa vitamini E ndi mafuta osungunuka ndipo amawunjika mosavuta m'thupi, kugwiritsa ntchito kwa nthawi yaitali mlingo wa vitamini E kungapangitse chiopsezo cha zotsatirapo; Kwa anthu omwe ali ndi thanzi labwino, akhoza kuonjezera chiopsezo cha imfa.

Kafukufuku wasonyeza kuti vitamini E wamkamwa kwa nthawi yayitali angapangitse chiopsezo cha khansa ya prostate. Kafukufuku wina amasonyeza kuti kumwa vitamini E kungapangitse chiopsezo cha imfa mwa anthu omwe ali ndi mbiri ya matenda aakulu a mtima ndi mitsempha ya ubongo, monga matenda a mtima kapena sitiroko.