Kubomi bemihla ngemihla, sihlala siva abantu bethetha nge-vitamin E.

I-Vitamin E, eyaziwa ngokuba yi-vitamin E okanye i-tocopherol, lilungu elibalulekileyo le-vitamin yentsapho kunye nesondlo esibalulekileyo sombono, ukuzala, uxinzelelo lwegazi, ingqondo kunye nempilo yesikhumba.

Yeyiphi imithombo yevithamin E?

Ivithamin Eyivithamin enyibilikayo ngamafutha kwaye yenye yezinto ezibalulekileyo zokulandelela umzimba womntu.

Emizimbeni yethu, i-vitamin E inokusebenza njenge-antioxidant, inceda ukukhusela iiseli kumonakalo obangelwa yi-radicals yamahhala.

Zivela phi iiradicals zasimahla? Kwelinye icala, xa ukutya esikutyayo kugaywa kwaye kufunxwe kwaye kuguqulelwe ekubeni amandla, ezinye iikhompawundi ezineeradicals zamahhala zenziwe; Kwelinye icala, sikwachanabeka kwezinye iiradicals zasimahla kokusingqongileyo, kubandakanywa umsi wecuba, ungcoliseko lomoya kunye neeradicals zasimahla eziveliswa yimitha ye-ultraviolet evela elangeni.

Ukongeza, umzimba kufuneka utye ivithamin E ukomeleza amajoni omzimba ukulwa neentsholongwane ezihlaselayo kunye neentsholongwane. Ikwanceda ekwandiseni imithambo yegazi kwaye ithintele igazi ukuba lingaqini ngaphakathi kuyo. Ukongeza, ukusebenzisana phakathi kweeseli kunye nemisebenzi emininzi ebalulekileyo kufuna ukusetyenziswa kwevithamin E.

I-Vitamin E ifumaneka ngokwemvelo kwiindidi zokutya, kwaye okunye ukutya okongeziweyo kunokomelezwa nge-vitamin E. Ukutya okucebileyo kwe-Vitamin E kulandelayo:

Ioli yemifuno efana neoli yengqolowa, ioli ye-canola, ioli yejongilanga kunye neoli ye-safflower yiyo yonke imithombo ebalulekileyo ye-vitamin E. Ioli ye-olive, ioli ye-corn, kunye ne-oyile ye-soya nayo inika umlinganiselo othile we-vitamin E. Amantongomane (afana namandongomane, i-hazelnuts, kwaye ngokukodwa ii-almonds) kunye nembewu (efana nembewu ye-sunflower efana nemifuno eluhlaza ye-vitamin E. Inyama, iimveliso zobisi kunye nokutya okuziinkozo. Ukongeza, ivithamin E inokongezwa kwezinye iicereals ezinesondlo sakusasa, iijusi zeziqhamo, imajarini kunye neesosi ezisasazwayo, kunye nokunye ukutya okucutshungulweyo (njengoko kubonisiwe luluhlu lwezithako kwileyibhile yemveliso).

Ngubani otyekele ekuswelekeni kwe-vitamin E? Nguwuphi umonakalo onokwenziwa?

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Ngokubanzi, ukunqongophala kwevithamin E kunqabile kubantu abasempilweni, kwaye uninzi lwabantu lufumana ivithamin E eyaneleyo ekutyeni abakutyayo.

Ngenxa yokuba i-vitamin E i-vitamin e-soluble-fat-soluble, inokuchithwa kakuhle kwi-fat, ngoko ke ikulungele ukugaywa kunye nokufunxa ngexesha elifanayo kunye nokutya okunamafutha.

Ngenxa yoku, ezinye izifo ezinokugaywa kakuhle kwamafutha okanye i-malabsorption zidla ngokukhokelela ekunqongopheni kwevithamin E, njengesifo sikaCrohn, icystic fibrosis, kunye nokuphazamiseka okuthile kwemfuza okunqabileyo [okufana ne-beta-lipoproteinemia kunye ne-ataxia ngokunqongophala kwevithamin E (AVED)].

Ukongezelela, iintsana ezisanda kuzalwa (ingakumbi iintsana ezizalwa ngaphambi kwexesha), abafazi abakhulelweyo nabancancisayo, kunye neentsana zinokuba sesichengeni sokunqongophala kwevithamin E.

Ukunqongophala kwe-Vitamin E kunokubangela umonakalo we-nerve kunye nemisipha, enokubangela ukulahlekelwa yimvakalelo kwiingalo nasemilenzeni, ukulahlekelwa kolawulo lokunyakaza komzimba, ubuthathaka bemisipha kunye neengxaki zombono. Ukongeza, ukunqongophala kwevithamin E kunokukhokelela kumajoni omzimba abuthathaka. Ziziphi iingxaki zempilo ezinokuphucula i-vitamin E?

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Uphando lwangoku lufumene ukuba i-vitamin E ingaba neenzuzo ezithile kwizifo ezithile.

1. Ukuphucula ukulahleka kweenwele

Ngo-2022, i-JAMA Dermatology yapapasha uphononongo lokusebenza kunye nokhuseleko lwezongezo zesondlo kunyango lokulahleka kweenwele. Ababhali bacebisa ukuba abantu abanokulahleka kweenwele kancinci banokuzuza kwiintlobo ngeentlobo zezondlo, kubandakanya i-antioxidants kwi-micronutrients.

Uxinzelelo lwe-oxidative lubhekwa njengento ebalulekileyo ye-alopecia areata, i-alopecia ye-androgenic kunye ne-alopecia resti. Ama-antioxidants aqhelekileyo afana ne-selenium, i-carotenoids, iivithamini A, C, kunye ne-E zihlala zongezwa kwizongezo zesondlo, kodwa ukongezwa okugqithisileyo kwe-antioxidants kunokubangela ukulahleka kweenwele. Uphononongo lubonise ukuba izigulane ze-35 ze-alopecia ezithatha i-tocotrienol (ephuma kwi-vitamin E) zandise kakhulu umthamo weenwele kwinyanga yesibhozo yokulandelelana.

Ababhali baphinda bacebise ukuba izigulane kufuneka zinxibelelane ngokupheleleyo nedermatologist yazo ukuqonda ingozi kunye neenzuzo ngaphambi kokucwangcisa ukutya / ukuthatha izongezo zesondlo.

IVithamin E inokubonelela ngesiqabu ekulahlekeni kweenwele okubangelwa kukutya, kwaye ngo-2024, ngokweziphumo zophononongo oluncinci lwekliniki olupapashwe kwijenali yeCell, abantu banokuthi bathintele ukukhula kweenwele ngenxa yokuzila ukutya okwethutyana. Kodwa ukuba uthatha ezinye izicwangciso ze-antioxidant, ezifana ne-vitamin E ye-topical, unokunqanda inhibition yokukhula kweenwele okubangelwa ukuzila ukudla.

2. Inxulunyaniswa nomngcipheko oncitshisiweyo wokufa ngumhlaza wesinyi

Uphononongo lwangaphambili lufumene unxibelelwano phakathi kokusebenzisa izongezo ze-vitamin E iminyaka eyi-10 okanye ngaphezulu kunye nomngcipheko oncitshisiweyo wokufa ngumhlaza wesinyi.

Nangona kunjalo, kubalulekile ukuqaphela ukuba izigulana ezinomhlaza eziphantsi konyango, izongezo zokutya ze-vitamin E kunye nezinye i-antioxidants zinokusebenzisana ne-chemotherapy kunye ne-radiation. Izigulane ezifumana ezi zonyango kufuneka zihlale ziqhagamshelana ne-oncologist kwangaphambili ngaphambi kokuba zithathe i-vitamin E okanye ezinye izongezo ze-antioxidant, ngokukodwa kwiidosi eziphezulu, kwaye zithathe iyeza njengoko ziyalelwe.

3. Kulindeleke ukuba icothise izinga lokulahleka kombono kwizifo zamehlo

I-macular degeneration enxulumene nobudala, okanye ukulahlekelwa ngumbono ophakathi, kunye ne-cataracts yizona zizathu eziqhelekileyo zokulahleka kombono kubantu abadala. Uphando luye lwangahambelani nokuba i-vitamin E inceda ukukhusela ezi zifo, kodwa uphando lufumene ukuba kubantu abasengozini enkulu ye-macular degeneration ehambelana neminyaka yobudala, izongezo eziqulethe ixabiso elikhulu le-vitamin E, kunye nezinye i-antioxidants, i-zinc kunye nobhedu, kulindeleke ukuba zinciphise izinga lokulahleka kombono.

4. Inceda ukucothisa ukuqhubeka kwesifo sika-Alzheimer

Olunye uphononongo lucebisa ukuba kubantu abafunyaniswa ukuba banesifo sika-Alzheimer esithambileyo ukuya kwimodareyitha, unyango lwe-vitamin E lunokunceda ukuqhubela phambili kwesifo.

Yintoni endimele ndiyinikele ingqalelo xa ndithatha i-vitamin E ngokukhuselekileyo?

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1. Sebenzisa amayeza ngononophelo

Kufuneka kugxininiswe ukuba abantu abadala abaqhelekileyo abafuni ukutya izongezo zesondlo, kwaye ukuxhaswa kwe-vitamin E kufuneka kulumke. Ngokutsho kwe-United States Preventive Services Task Force (USPSTF) inkcazo yengcebiso epapashwe kwi-Journal ye-American Medical Association (JAMA) ngo-2022, ukuthatha i-beta-carotene okanye i-vitamin E ayikhuthazwa ukukhusela ukuphuhliswa kwesifo senhliziyo okanye umhlaza. I-Beta-carotene inokunyusa umngcipheko womhlaza wemiphunga kubantu abasengozini enkulu (ukutshaya okanye ukuchanabeka emsebenzini kwi-asbestos), ngelixa ivithamin E ingenayo inzuzo yonyango ekunciphiseni umngcipheko wesifo senhliziyo kunye nokufa komhlaza.

2. Yazi idosi ekhuselekileyo ukuphepha iziphumo ebezingalindelekanga

Xa uthatha izongezo ze-vitamin E, qiniseka ukuba uzithatha ngokuchanekileyo ngokwemiyalelo. Kwiidosi ezifanelekileyo, ivithamin E yomlomo ikhuselekile (jonga ngezantsi malunga nokuthathwa okufanelekileyo kwemihla ngemihla kubantu abahlukeneyo). Kodwa ukuba ayithathwanga kakuhle, inokubangela iingxaki ezifana nesiyezi, isicaphucaphu, urhudo, nokuqaqanjelwa ngamathumbu.

Ukongezelela, ngenxa yokuba i-vitamin E i-fat-soluble kwaye iqokelela ngokulula emzimbeni, ukusetyenziswa kwexesha elide leedosi eziphezulu ze-vitamin E kunokunyusa umngcipheko wemiphumo emibi; Kubantu abanempilo enkenenkene, kusenokwandisa umngcipheko wokufa.

Uphononongo lubonise ukuba ivithamin E yomlomo yexesha elide inokunyusa umngcipheko womhlaza wedlala lesinyi. Olunye uphando lubonisa ukuba ukuthatha i-vitamin E kunokonyusa umngcipheko wokufa kubantu abanembali ye-cardiovascular and cerebrovascular disease, efana nesifo senhliziyo okanye isifo.