Uvithamini E

UVitamin E uvithamini oncibilika njengamafutha.

UVitamin E unemisebenzi elandelayo:

• I-antioxidant. Lokhu kusho ukuthi ivikela izicubu zomzimba emonakalweni odalwe yizinto ezibizwa ngama-radicals amahhala. Ama-radicals amahhala angalimaza amaseli, izicubu, nezitho zomzimba. Kukholakala ukuthi badlala indima ezimeni ezithile ezihlobene nokuguga.
• Umzimba udinga ne-vitamin E ukusiza ukugcina amasosha omzimba eqinile elwa namagciwane nama-bacteria. UVitamin E ubalulekile nasekwakhekeni kwamangqamuzana abomvu egazi. Isiza umzimba ukusebenzisa uvithamini K. Iphinde isize ukunweba imithambo yegazi nokugcina igazi linganqabeki ngaphakathi kuyo.
• Amaseli asebenzisa uvithamini E ukusebenzisana. Kuyabasiza ukwenza imisebenzi eminingi ebalulekile.

Ukuthi uvithamini E angawuvimbela yini umdlavuza, isifo senhliziyo, ukuwohloka komqondo, isifo sesibindi nokushaywa unhlangothi kusadinga ukuqhubeka kocwaningo.

Indlela engcono yokuthola imfuneko yansuku zonke kavithamini E ngokudla imithombo yokudla. UVitamin E utholakala kokudla okulandelayo:

• Amafutha emifino (njengegciwane likakolweni, i-sunflower, i-safflower, ummbila namafutha wesoya)
• Amantongomane (njengama-alimondi, amakinati, nama-hazelnuts / ama-filberts)
• Imbewu (njengezimbewu zikabhekilanga)
• Imifino eluhlaza okotshani (njengesipinashi kanye ne-broccoli)
• Izinhlamvu zasekuseni eziqinisiwe, amajusi wezithelo, imajarini nokusakazeka.

Ukuqiniswa kusho ukuthi amavithamini afakiwe ekudleni. Bheka i-Nutrition Fact Panel kwilebula lokudla.

Imikhiqizo eyenziwe ngalokhu kudla, njengemajarini, iqukethe novithamini E.

Ukudla u-vitamin E ekudleni akuyona ingozi noma kuyingozi. Kodwa-ke, imithamo ephezulu yamavithamini E (ama-alpha-tocopherol supplements) angandisa ingozi yokopha ebuchosheni (isifo esibuhlungu).

Amazinga aphezulu kavithamini E nawo angandisa ingozi yokukhubazeka kokuzalwa. Noma kunjalo, idinga olunye ucwaningo.

Ukudla okuphansi kungaholela ekutheni i-hemolytic anemia ezinganeni ezizalwe ngaphambi kwesikhathi.

I-Recommended Dietary Allowance (RDA) yamavithamini ikhombisa ukuthi abantu abaningi kufanele bathole malini kuvithamini ngamunye ngosuku ngalunye.

• I-RDA yamavithamini ingasetshenziswa njengezinjongo zomuntu ngamunye.
• Ukuthi uvithamini ngamunye udinga kangakanani kuya ngeminyaka yakho nobulili bakho.
• Ezinye izinto, njengokukhulelwa, ukuncelisa, kanye nezifo zingakhuphula inani olidingayo.

Ibhodi Lezokudla Nezokudla e-Institute of Medicine Ukuncoma Okunconywayo kwabantu ngevithamini E:

Izinsana (ukudla okwanele kukavithamini E)

• Izinyanga ezingu-0 kuya kwezingu-6: 4 mg / ngosuku
• Izinyanga eziyi-7 kuya kwezingu-12: 5 mg / ngosuku

Izingane

• Iminyaka eyi-1 kuye kwengu-3: 6 mg / ngosuku
• Iminyaka emi-4 kuya kwengu-8: 7 mg / ngosuku
• Iminyaka eyi-9 kuye kwengu-13: 11 mg / ngosuku

Intsha kanye nabantu abadala

• 14 nangaphezulu: 15 mg / ngosuku
• Intsha nabesifazane abakhulelwe: 15 mg / ngosuku
• Intsha yokuncelisa nabesifazane: 19 mg / ngosuku

Buza umhlinzeki wakho wezokunakekelwa kwempilo ukuthi yiliphi inani elikulungele kakhulu.

Izinga eliphephe kakhulu lezithasiselo zikavithamini E kubantu abadala yi-1,500 IU / ngosuku yezinhlobo zemvelo zikavithamini E, kanye no-1,000 IU / ngosuku wefomu elenziwe ngabantu (elenziwe).

I-alpha-tocopherol; I-Gamma-tocopherol

• Vitamin E inzuzo
• Umthombo ka-Vitamin E
• Uvithamini E nesifo senhliziyo

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.

USalwen MJ. Amavithamini nezinto ezilandelwayo. Ku: McPherson RA, Pincus MR, abahleli. UHenry’s Clinical Diagnosis and Management by Laboratory Methods. Umhla ka-23. ISt Louis, MO: Elsevier; 2017: isahluko 26.