Muhupenyu hwezuva nezuva, tinowanzonzwa vanhu vachitaura nezve vitamini E.

Vitamin E, inozivikanwawo sevhitamini E kana tocopherol, inhengo yakakosha yemhuri yevhitamini uye chikafu chakakosha chekuona, kubereka, BP, huropi uye hutano hweganda.

Ndeapi manyuko evhitamini E?

Vitamin Evhitamini inonyungudika nemafuta uye chimwe chezvinhu zvakakosha zvekutevera zvemuviri wemunhu.

Mumiviri yedu, vhitamini E inogona kuita se antioxidant, inobatsira kuchengetedza masero kubva mukukuvadzwa kunokonzerwa nemahara radicals.

Mafree radicals anobva kupi? Kune rumwe rutivi, kana chikafu chatinodya chikagayiwa uye kubatwa uye kuchinjwa kuva simba, mamwe masanganiswa ane mahara radicals anoumbwa; Nekune rimwe divi, isu tinooneswawo kune mamwe mahara radicals munharaunda, kusanganisira utsi hwefodya, kusvibiswa kwemhepo uye mahara radicals anogadzirwa ne ultraviolet mwaranzi kubva kuzuva.

Pamusoro pezvo, muviri unofanirwawo kushandisa vhitamini E kusimbisa immune system kurwisa mabhakitiriya anopinda nehutachiona. Inobatsirawo kuwedzera tsinga dzeropa uye kudzivirira ropa kugwamba mukati mayo. Mukuwedzera, kupindirana pakati pemasero uye mabasa akawanda anokosha anodawo kushandiswa kwevhitamini E.

Vhitamini E inowanikwa zvakasikwa muzvokudya zvakasiyana-siyana, uye zvimwe zvekudya zvakasimbiswa zvinogonawo kusimbiswa nevhitamini E. Vitamin E yakapfuma yezvokudya ndezvizvi:

Mafuta emiriwo akadai segorosi germ oil, canola oil, sunflower oil uye safflower oil zvose zvinokosha zvevhitamini E. Olive oil, corn oil, and soybean oil inopawo imwe uwandu hwevitamin E. Nuts (senzungu, hazelnuts, and especially almonds) nembeu (senge senge spinashi mbeu dzesunflower) dzinopawo vhitamini yakasvibira mhodzi dzesunflower. Nyama, zvigadzirwa zvemukaka uye zviyo zvakasimbiswa. Pamusoro pezvo, vhitamini E inogonawo kuwedzerwa kune zvimwe zvinovaka muviri zviyo zvemangwanani, muto wemichero, majarini uye sosi dzakapararira, uye zvimwe zvikafu zvakagadzikiswa (sezvinoratidzwa neiyo ingredient rondedzero pane chigadzirwa label).

Ndiani anowanzo kushaya vitamin E? Ikuvadzikoi ingaitwa?

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Kazhinji, kushomeka kwevhitamini E hakuwanzo muvanhu vane hutano, uye vanhu vazhinji vanowana vhitamini E yakakwana kubva mukudya kwavanodya.

Nekuti vhitamini E ine mafuta-soluble vhitamini, inogona kunyungudika zvakanaka mumafuta, saka inokonzeresa kugaya uye kunyura panguva imwe chete sezvimwe zvekudya zvine mafuta.

Nekuda kweizvi, zvimwe zvirwere zvisina kugayiwa zvakanaka kwemafuta kana malabsorption zvinowanzokonzera kushomeka kwevhitamini E, senge chirwere cheCrohn's, cystic fibrosis, uye zvimwe zvisingawanzo genetic kusagadzikana [senge beta-lipoproteinemia uye ataxia nekusarudza vhitamini E kushomeka (AVED)].

Mukuwedzera, vana vachangoberekwa (kunyanya vana vasati vasvika), vakadzi vane pamuviri uye vanoyamwisa, uye vacheche vanogona kunyanya kubatwa nekushaya vhitamini E.

Kushaikwa kweVitamin E kunogona kukonzera kukuvara kwetsinga uye tsandanyama, izvo zvinogona kukonzera kurasikirwa kwekunzwa mumawoko nemakumbo, kurasikirwa kwekudzora kufamba kwemuviri, kushaya simba kwetsandanyama, uye matambudziko ekuona. Mukuwedzera, kushomeka kwevhitamini E kunogonawo kutungamirira kune simba rekudzivirira muviri. Ndezvipi zvinetso zvehutano zvinogona kuvandudza vitamini E?

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Tsvagiridzo yazvino yakawana kuti vhitamini E inogona kunge ine zvimwe zvakanaka kune zvimwe zvirwere.

1. Kuvandudza kurasikirwa kwebvudzi

Muna 2022, JAMA Dermatology yakaburitsa ongororo yekushanda uye kuchengetedzeka kwezvekudya zvinovaka muviri mukurapa kurasikirwa nebvudzi. Vanyori vanoratidza kuti vanhu vane chikamu chekurasikirwa kwebvudzi vanogona kubatsirwa kubva kune zvakasiyana-siyana zvekudya, kusanganisira antioxidants mune micronutrients.

Oxidative stress inoonekwa seyakakosha pathogenesis yealopecia areata, androgenic alopecia uye alopecia resti. Zvakajairwa antioxidants senge selenium, carotenoids, mavhitaminzi A, C, uye E anowanzowedzerwa kune zvinovaka muviri, asi kuwandisa kwekuwedzera kwema antioxidants kunogona kukonzera kurasikirwa kwebvudzi. Chidzidzo chacho chakaratidza kuti 35 alopecia varwere vakatora tocotrienol (yakabva muvhitamini E) yakanga yakawedzera zvakanyanya bvudzi mumwedzi wechisere wekutevera.

Vanyori vanokurudzirawo kuti varwere vanofanira kutaurirana zvizere nedermatologist yavo kuti vanzwisise njodzi uye zvikomborero vasati varonga kudya / kutora zvinovaka muviri.

Vitamin E inogona zvakare kupa zororo rekurasikirwa nebvudzi kunokonzerwa nekudya, uye muna 2024, zvinoenderana nemhedzisiro yekiriniki diki yeongororo yakaburitswa mujenari Cell, vanhu vanogona kunge vakavharisa bvudzi kukura nekuda kwekutsanya kwepakati. Asi kana iwe ukatora mamwe maitiro e-antioxidant, senge topical vhitamini E, unogona kumisa bvudzi kukura inhibition kunokonzerwa nekutsanya.

2. Yakabatana nenjodzi yakaderedzwa yekufa kubva kugomarara redundira

Ongororo yapfuura yakawana kushamwaridzana pakati pekushandisa vhitamini E zvinowedzera kwemakore gumi kana kupfuura uye njodzi yakaderedzwa yekufa kubva mugomarara redundira.

Nekudaro, zvakakosha kuziva kuti kune varwere vegomarara vari kurapwa, vhitamini E yekudya yekuwedzera uye mamwe ma antioxidants anogona kusangana nechemotherapy uye nemwaranzi. Varwere vanowana marapirwo aya vanofanira kugara vachionana neoncologist pachine nguva vasati vatora vhitamini E kana mamwe maantioxidant anowedzera, kunyanya muhuwandu hwepamusoro, uye kutora mishonga sekurairwa.

3. Zvinotarisirwa kuderedza chiyero chekurasikirwa kwekuona kubva kuzvirwere zvemaziso

Age-related macular degeneration, kana kurasikirwa kwepakati pekuona, uye cataract ndizvo zvinowanzokonzera kurasikirwa kwekuona kune vakwegura vakuru. Kutsvakurudza kwave kusingaenderane kana vitamini E inobatsira kudzivirira zvirwere izvi, asi zvidzidzo zvakawana kuti kune vanhu vari pangozi yakakura yezera rekukura kwemacular degeneration, zvinowedzera zvine huwandu hwakawanda hwevhitamini E, pamwe chete nemamwe antioxidants, zinc uye mhangura, zvinotarisirwa kuderedza chiyero chekurasikirwa kwekuona.

4. Inobatsira kuderedza kufambira mberi kwechirwere cheAlzheimer

Zvimwe zvidzidzo zvinoratidza kuti kune vanhu vanoonekwa kuti vane chirwere cheAlzheimer chakapfava kusvika pakati nepakati, kurapwa kwevhitamini E kunogona kubatsira kunonoka kufambira mberi kwechirwere.

Chii chandinofanira kuteerera kana ndichitora vitamin E zvakachengeteka?

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1. Shandisa mishonga zvishoma

Zvinofanira kusimbiswa kuti vanhuwo zvavo vakuru havadi kudya zvinovaka muviri, uye vhitamini E yekuwedzera inoda kungwarira. Zvinoenderana neUnited States Preventive Services Task Force (USPSTF) kurudziro yakabudiswa mu Journal of the American Medical Association (JAMA) muna 2022, kutora beta-carotene kana vhitamini E hazvikurudzirwe kudzivirira kukura kwechirwere chemoyo kana kenza. Beta-carotene inogona kuwedzera njodzi yekenza yemapapu muvanhu vane njodzi yakakura (kuputa kana kuratidzwa kwebasa kune asbestos), nepo vhitamini E isina mambure ekiriniki inobatsira mukuderedza njodzi yechirwere chemoyo uye kufa kwegomarara.

2. Ziva iyo yakachengeteka dosage kudzivirira maside effects

Paunenge uchitora vhitamini E zvinowedzera, iva nechokwadi chekuzvitora nemazvo maererano nemirairo. Mune madosi akakodzera, vhitamini E yemuromo yakachengeteka (ona pazasi kuti uwane kwakakodzera zuva nezuva kudya kwevanhu vakasiyana). Asi kana ikasatorwa nemazvo, inogona kukonzerawo matambudziko akadai sedzungu, kusvotwa, manyoka, uye matumbu.

Mukuwedzera, nokuti vitamini E yakasvibiswa nemafuta uye inounganidza nyore nyore mumuviri, kushandiswa kwenguva refu kwehuwandu hwehuwandu hwevhitamini E kunogona kuwedzera njodzi yemigumisiro; Kune vanhu vane hutano husina kunaka, zvinogona kutowedzera njodzi yerufu.

Zvidzidzo zvakaratidza kuti kwenguva refu yemukanwa vhitamini E inogona kuwedzera njodzi yekenza yeprostate. Zvimwe zvidzidzo zvinoratidza kuti kutora vhitamini E kunogona kuwedzera njodzi yekufa kune vanhu vane nhoroondo yehutano hwakakomba hwemoyo uye cerebrovascular, senge heart attack kana sitiroko.