Empilweni yansuku zonke, sivame ukuzwa abantu bekhuluma nge-vitamin E.

I-Vitamin E, eyaziwa nangokuthi i-vitamin E noma i-tocopherol, iyilungu elibalulekile lomndeni wamavithamini kanye nesakhi esibalulekile sokubona, ukuzala, umfutho wegazi, ubuchopho kanye nempilo yesikhumba.

Iyini imithombo ye-vitamin E?

Vitamin Eiyivithamini encibilika emafutheni futhi ingenye yezinto ezibalulekile zokulandela umkhondo emzimbeni womuntu.

Emizimbeni yethu, i-vitamin E ingasebenza njenge-antioxidant, esiza ukuvikela amangqamuzana emonakalweni obangelwa ama-radicals mahhala.

Avelaphi ama-radicals mahhala? Ngakolunye uhlangothi, lapho ukudla esikudlayo kugaywe futhi kudonswe futhi kuguqulwe kube amandla, ezinye izinhlanganisela ezinama-radicals mahhala ziyakhiwa; Ngakolunye uhlangothi, siphinde sichayeke kwamanye ama-radicals mahhala endaweni ezungezile, okuhlanganisa intuthu kagwayi, ukungcoliswa komoya nama-radicals mahhala akhiqizwa imisebe ye-ultraviolet evela elangeni.

Ngaphezu kwalokho, umzimba udinga u-vitamin E ukuze uqinise amasosha omzimba ukuze alwe nama-bacteria ahlaselayo namagciwane. Kuyasiza futhi ekwandiseni imithambo yegazi futhi kuvimbele igazi ukuthi lihlule ngaphakathi kuyo. Ngaphezu kwalokho, ukusebenzisana phakathi kwamangqamuzana nemisebenzi eminingi ebalulekile nakho kudinga ukusetshenziswa kukavithamini E.

Uvithamini E utholakala ngokwemvelo ekudleni okuhlukahlukene, kanti okunye ukudla okuqinisiwe kungase kuqiniswe ngovithamini E. Ukudla okucebile kukavithamini E kungokulandelayo:

Amafutha emifino anjengamafutha egciwane likakolweni, amafutha e-canola, amafutha e-sunflower namafutha e-safflower ayimithombo ebalulekile kavithamini E. Amafutha omnqumo, amafutha ommbila, namafutha e-soya nawo ahlinzeka ngenani elithile le-vitamin E. Amantongomane (njengamakinati, ama-hazelnuts, ikakhulukazi ama-alimondi) kanye nembewu (njengembewu ye-broccoli (njengembewu ye-sunflower efana nemifino eluhlaza). Inyama, imikhiqizo yobisi kanye nezinhlamvu eziqinisiwe. Ukwengeza, uvithamini E angase afakwe kokunye okusanhlamvu kwasekuseni okunomsoco, amajusi ezithelo, imajarini namasoso omisiwe, nokunye ukudla okugayiwe (njengoba kuboniswa uhlu lwezithako kulebula yomkhiqizo).

Ubani othambekele ekuntuleni i-vitamin E? Imuphi umonakalo ongenziwa?

?

Ngokuvamile, ukuntuleka kukavithamini E akuvamile kubantu abanempilo, futhi abantu abaningi bathola uvithamini E owanele ekudleni abakudlayo.

Ngenxa yokuthi i-vitamin E iyivithamini encibilikayo emafutheni, ingancibilika kahle emafutheni, ngakho-ke ikulungele kakhulu ukugayeka kokudla kanye nokumuncwa ngesikhathi esifanayo nokunye ukudla okunamafutha.

Ngenxa yalokhu, ezinye izifo ezingagayeki kahle amafutha noma i-malabsorption ngokuvamile ziholela ekuntulekeni kwe-vitamin E, njenge-Crohn's disease, i-cystic fibrosis, nezinye izifo ezingavamile zofuzo [ezifana ne-beta-lipoproteinemia ne-ataxia enokuntuleka kwe-vitamin E (AVED)].

Ngaphezu kwalokho, izingane ezisanda kuzalwa (ikakhulukazi izingane ezizalwa ngaphambi kwesikhathi), abesifazane abakhulelwe nabancelisayo, nezinsana zingase zibe sengozini yokuntuleka kukavithamini E.

Ukuntuleka kwe-Vitamin E kungabangela ukulimala kwemizwa nemisipha, okungabangela ukulahlekelwa ukuzwa ezingalweni nasemilenzeni, ukulahlekelwa ukulawula ukunyakaza komzimba, ubuthakathaka bemisipha, nezinkinga zokubona. Ngaphezu kwalokho, ukuntuleka kwevithamini E kungase kuholele ekwehleni kwamasosha omzimba. Yiziphi izinkinga zempilo ezingathuthukisa i-vitamin E?

?

Ucwaningo lwamanje luthole ukuthi uvithamini E angase abe nezinzuzo ezithile zezifo ezithile.

1. Thuthukisa ukuqothuka kwezinwele

Ngo-2022, i-JAMA Dermatology yashicilela isibuyekezo sokusebenza nokuphepha kwezithako zokudla okunomsoco ekwelapheni ukulahleka kwezinwele. Ababhali basikisela ukuthi abantu abanokulahlekelwa izinwele ngokwengxenye bangazuza ezinhlobonhlobo zezakhamzimba, kufaka phakathi ama-antioxidants kuma-micronutrients.

Ukucindezeleka kwe-oxidative kubhekwa njenge-pathogenesis ebalulekile ye-alopecia areata, i-alopecia ye-androgenic kanye ne-alopecia resti. Ama-antioxidants avamile afana ne-selenium, i-carotenoids, amavithamini A, C, no-E avame ukungezwa ezithasiselweni zokudla okunomsoco, kodwa ukwengezwa ngokweqile kwama-antioxidants nakho kungabangela ukulahlekelwa izinwele. Ucwaningo lubonise ukuthi iziguli ze-alopecia ezingu-35 ezathatha i-tocotrienol (etholakala kuvithamini E) zandise kakhulu ivolumu yezinwele ngenyanga yesishiyagalombili yokulandelela.

Ababhali baphinde batusa ukuthi iziguli kufanele zixhumane ngokugcwele nodokotela wabo wesikhumba ukuze baqonde izingozi nezinzuzo ngaphambi kokuhlela ukudla / ukuthatha izithako zokudla okunomsoco.

I-Vitamin E ingase futhi inikeze ukukhululeka kokulahlekelwa izinwele okubangelwa ukudla, futhi ngo-2024, ngokwemiphumela yocwaningo oluncane lwasemtholampilo olushicilelwe kumagazini i-Cell, abantu kungenzeka ukuthi bavimbele ukukhula kwezinwele ngenxa yokuzila ukudla ngezikhathi ezithile. Kodwa uma uthatha amasu athile e-antioxidant, afana ne-topical vitamin E, ungamisa ukuvimbela ukukhula kwezinwele okubangelwa ukuzila ukudla.

2. Kuhlotshaniswa nengozi encishisiwe yokufa ngenxa yomdlavuza wesinye

Ucwaningo lwangaphambilini lwathola ukuhlangana phakathi kokusebenzisa izithasiselo zikavithamini E iminyaka eyi-10 noma ngaphezulu kanye nengozi enciphile yokufa ngenxa yomdlavuza wesinye.

Kodwa-ke, kubalulekile ukuqaphela ukuthi ezigulini ezinomdlavuza ezilashwayo, izithasiselo zokudla zikavithamini E kanye namanye ama-antioxidants angase ahlangane nokwelashwa ngamakhemikhali kanye nemisebe. Iziguli ezithola lezi zindlela zokwelapha kufanele zihlale zithintana ne-oncologist kusengaphambili ngaphambi kokuthatha i-vitamin E noma ezinye izithasiselo ze-antioxidant, ikakhulukazi ngemithamo ephezulu, futhi ziphuze imithi njengoba iqondiswa.

3. Kulindeleke ukuthi kwehlise izinga lokulahlekelwa ukubona ngenxa yezifo zamehlo

Ukuwohloka kwe-macular okuhlobene nobudala, noma ukulahlekelwa umbono ophakathi nendawo, kanye ne-cataract yizona zimbangela ezivame kakhulu zokulahlekelwa umbono kubantu abadala. Ucwaningo aluhambisani nokuthi i-vitamin E iyasiza yini ukuvimbela lezi zifo, kodwa ucwaningo luye lwathola ukuthi kubantu abasengozini enkulu yokuwohloka kwe-macular okuhlobene neminyaka yobudala, izithako eziqukethe inani elikhulu likavithamini E, kanye namanye ama-antioxidants, i-zinc nethusi, kulindeleke ukuthi kubambezele izinga lokulahlekelwa umbono.

4. Isiza ukubambezela ukuqhubeka kwesifo i-Alzheimer's

Olunye ucwaningo lubonisa ukuthi kubantu abatholakala benesifo i-Alzheimer's esithambile kuya esilinganisweni, ukwelashwa nge-vitamin E kungasiza ekuqhubekeleni phambili kwesifo.

Yini okufanele ngiyinake lapho ngithatha i-vitamin E ngokuphepha?

?

1. Sebenzisa imithi ngokucophelela

Kufanele kugcizelelwe ukuthi abantu abadala abavamile abadingi ukudla izithasiselo zokudla okunomsoco, futhi ukufakwa kukavithamini E kudingeka kuqaphe. Ngokwesitatimende sezincomo se-United States Preventive Services Task Force (USPSTF) esanyatheliswa ku-Journal of the American Medical Association (JAMA) ngo-2022, ukuthatha i-beta-carotene noma i-vitamin E akunconywa ukuvimbela ukukhula kwesifo senhliziyo noma umdlavuza. I-Beta-carotene ingase yenyuse ingozi yomdlavuza wamaphaphu kubantu abasengozini enkulu (ukubhema noma ukuchayeka emsebenzini ku-asbestos), kuyilapho uvithamini E engenayo inzuzo yomtholampilo yokunciphisa ingozi yesifo senhliziyo nemithambo yegazi kanye nokufa komdlavuza.

2. Yazi umthamo ophephile ukuze ugweme imiphumela emibi

Uma uthatha izithako ze-vitamin E, qiniseka ukuthi uzithatha ngendlela efanele ngokulandela imiyalelo. Ngemithamo efanele, uvithamini E odluliselwa ngomlomo uphephile (bheka ngezansi ukuze uthole ukudla okufanele kwansuku zonke kubantu abahlukene). Kodwa uma ingathathwanga kahle, ingabangela nezinkinga ezifana nesiyezi, isicanucanu, isifo sohudo, namajaqamba emathunjini.

Ngaphezu kwalokho, ngenxa yokuthi i-vitamin E i-fat-soluble futhi inqwabelana kalula emzimbeni, ukusetshenziswa isikhathi eside kwemithamo ephezulu ye-vitamin E kungase kwandise ingozi yemiphumela emibi; Kubantu abanempilo ebuthaka, kungase kwandise ngisho namathuba okufa.

Ucwaningo luye lwabonisa ukuthi uvithamini E womlomo wesikhathi eside angase akhulise ingozi yomdlavuza wendlala yesinye. Olunye ucwaningo lubonisa ukuthi ukuthatha uvithamini E kungase kwandise ingozi yokufa kubantu abanomlando wesifo esibi kakhulu senhliziyo nemithambo yegazi, njengokuhlasela kwenhliziyo noma unhlangothi.