Vitamini E

Vitamini E ndi mavitamini osungunuka mafuta.

Vitamini E ili ndi izi:

• Ndi antioxidant. Izi zikutanthauza kuti amateteza minofu yathupi kuti isawonongeke ndi zinthu zotchedwa zopitilira muyeso zaulere. Zowonjezera zaulere zitha kuvulaza maselo, zotupa, ndi ziwalo. Amakhulupirira kuti amatenga gawo pazinthu zina zokhudzana ndi ukalamba.
• Thupi limafunikiranso vitamini E kuti athandize chitetezo cha m'thupi kukhala cholimba motsutsana ndi ma virus ndi mabakiteriya. Vitamini E ndiyofunikanso popanga maselo ofiira. Zimathandiza kuti thupi ligwiritse ntchito vitamini K. Zimathandizanso kukulitsa mitsempha yamagazi ndikuteteza magazi kuti asamatenthe mkati mwake.
• Maselo amagwiritsa ntchito vitamini E kuti agwirizane. Amawathandiza kugwira ntchito zambiri zofunika.

Kaya vitamini E ingapewe khansa, matenda amtima, dementia, matenda a chiwindi, ndi sitiroko ikufunikirabe kafukufuku wina.

Njira yabwino yopezera vitamini E tsiku lililonse ndikudya chakudya. Vitamini E amapezeka muzakudya izi:

• Mafuta azamasamba (monga nyongolosi ya tirigu, mpendadzuwa, safflower, chimanga, ndi mafuta a soya)
• Mtedza (monga amondi, mtedza, ndi mtedza / ma filberts)
• Mbewu (monga mbewu za mpendadzuwa)
• Masamba obiriwira (monga sipinachi ndi broccoli)
• Miphika yam'mawa yolimbikitsidwa, timadziti ta zipatso, margarine, ndikufalikira.

Kulimbitsa kumatanthauza kuti mavitamini awonjezeredwa pachakudyacho. Yang'anani pa Nutrition Fact Panel pamakalata azakudya.

Zinthu zopangidwa kuchokera kuzakudya izi, monga margarine, zilinso ndi vitamini E.

Kudya vitamini E mu zakudya sizowopsa kapena zowopsa. Komabe, kuchuluka kwa mavitamini E owonjezera (alpha-tocopherol supplements) kumatha kuwonjezera ngozi yakutuluka magazi muubongo (stroke hemorrhagic).

Mavitamini E ochulukirapo amathanso kuwonjezera chiopsezo cha kupunduka kwa kubadwa. Komabe, imafunikira kafukufuku wina.

Kudya pang'ono kumatha kubweretsa kuchepa kwa magazi m'thupi mwa ana asanakwane.

The Recommended Dietary Allowance (RDA) yama mavitamini akuwonetsa kuchuluka kwa mavitamini omwe anthu ambiri amafunikira tsiku lililonse.

• RDA ya mavitamini itha kugwiritsidwa ntchito ngati zolinga za munthu aliyense.
• Momwe mavitamini ambiri amafunikira amatengera zaka zanu komanso kugonana.
• Zinthu zina, monga kutenga mimba, kuyamwitsa, ndi matenda atha kukulitsa zomwe mukufuna.

Food and Nutrition Board ku Institute of Medicine Yalimbikitsa Kutenga Kwa Anthu Kwa Vitamini E:

Makanda (kudya vitamini E) mokwanira

• 0 mpaka miyezi 6: 4 mg / tsiku
• Miyezi 7 mpaka 12: 5 mg / tsiku

Ana

• 1 mpaka 3 zaka: 6 mg / tsiku
• Zaka 4 mpaka 8: 7 mg / tsiku
• Zaka 9 mpaka 13: 11 mg / tsiku

Achinyamata ndi achikulire

• 14 ndi kupitirira: 15 mg / tsiku
• Achinyamata ndi amayi apakati: 15 mg / tsiku
• Achinyamata oyamwitsa ndi akazi: 19 mg / tsiku

Funsani wothandizira zaumoyo kuti ndi ndalama ziti zomwe zingakuthandizeni.

Mulingo woyenera kwambiri wa mavitamini E owonjezera akuluakulu ndi 1,500 IU / tsiku la mitundu yachilengedwe ya vitamini E, ndi 1,000 IU / tsiku la mawonekedwe opangidwa ndi anthu.

Alpha-tocopherol; Gamma-tocopherol

• Vitamini E amapindula
• Gwero la Vitamini E
• Vitamini E ndi matenda amtima

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Salwen MJ. Mavitamini ndi kufufuza zinthu. Mu: McPherson RA, Pincus MR, olemba., Eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. Wachitatu. St Louis, MO: Elsevier; 2017: mutu 26.