“Vitamini Endi mchere wofunikira—kutanthauza kuti matupi athu sapanga, choncho tiyenera kuupeza kuchokera ku chakudya chimene timadya,” akutero Kaleigh McMordie, MCN, RDN, LD.” Vitamini E ndi antioxidant yofunika kwambiri m’thupi ndipo imagwira ntchito yoteteza thupi ku matenda. yofunika kwambiri pa thanzi la ubongo, maso, mtima, ndi chitetezo cha m’thupi, komanso kupewa matenda ena aakulu.”Tiyeni tiwone ubwino wambiri wa vitamini E, ndi zakudya zapamwamba za vitamini E zomwe zingasungidwe.
Ubwino wina waukulu wa vitamini E ndi mphamvu yake yoteteza antioxidant. "Ma radicals aulere m'thupi amatha kuwononga pakapita nthawi, zomwe zimatchedwa kupsinjika kwa okosijeni," adatero McMurdy.Kupsinjika kwamtunduwu kumatha kuyambitsa kutupa kosatha. ”Kupsinjika kwa okosijeni kumalumikizidwa ndi matenda ambiri osatha, kuphatikiza khansa, nyamakazi, ndi ukalamba wanzeru.Vitamini Ezimathandiza kuteteza thupi ku kupsinjika kwa okosijeni mwa kupewa kupangika kwa ma free radicals atsopano komanso kusokoneza ma free radicals omwe alipo omwe akanatha kuwononga ma free radicals awa. "McMordie akupitiliza kunena kuti ntchito yolimbana ndi kutupayi ingathandize kuchepetsa chiopsezo cha khansa zina.Komabe, kafukufuku wokhudza ngati zowonjezera za vitamini E ndi khansa ndizopindulitsa kapena zingakhale zovulaza zimasakanizidwa.
Mofanana ndi thupi lonse, tizilombo toyambitsa matenda tingawononge maso pakapita nthawi.McMordie anafotokoza kuti vitamini E imene imathandiza kuti antioxidant itetezeke ingathandize kupewa kuwonongeka kwa macular ndi ng’ala, matenda aŵiri ofala kwambiri obwera chifukwa cha ukalamba.” kuthandizira kuchepetsa kupsinjika kwa okosijeni pa retina komanso kuthandizira kukonza retina, cornea, ndi uvea, "adatero McMurdy.Anawonetsanso kafukufuku wina wosonyeza kuti kudya zakudya zambiri za vitamini E kumachepetsa chiopsezo cha ng'ala komanso kupewa kuwonongeka kwa macular.(Ndikoyenera kudziwa kuti kafukufuku wambiri akufunika m'derali.)
"Maselo a chitetezo chamthupi amadalira kwambiri kapangidwe kake komanso kukhulupirika kwa nembanemba zama cell, zomwe zimakonda kuchepa akamakalamba," adatero McMurdy. amagwira ntchito poletsa kuwonongeka kwa chitetezo chamthupi chokhudzana ndi ukalamba. ”
McMordie adawonetsa kusanthula kwaposachedwa komwe kunapeza kuti vitamini E yowonjezera imachepetsa ALT ndi AST, zolembera za kutupa kwa chiwindi, mwa odwala omwe ali ndi NAFLD. , ndi serum leptin, ndipo adatiuza kuti vitamini E yasonyezedwa kuti ndi yothandiza kuchepetsa kupsinjika kwa okosijeni mwa amayi omwe ali ndi endometriosis ndi zolembera zowawa za m'chiuno, matenda otupa m'chiuno.
Matenda achidziwitso monga Alzheimer's amaganiziridwa kuti amalumikizidwa ndi kupsinjika kwa okosijeni komwe kumabweretsa kufa kwa ma neuronal cell.Kuphatikizirapo ma antioxidants okwanira, monga vitamini E, m’zakudya zanu kumakhulupirira kuti kumathandiza kupeŵa zimenezi.” Kuchuluka kwa vitamini E m’madzi a m’magazi kumagwirizanitsidwa ndi kuchepetsedwa kwa chiwopsezo cha matenda a Alzheimer’s kwa okalamba, komabe, kafukufuku akugaŵikana ngati mlingo waukulu wa vitamini E. E supplementation imathandizira kupewa kapena kuchepetsa matenda a Alzheimer's, "akutero McMordie
Kuchuluka kwa vitamini E kumawonetsa kulepheretsa kwa lipid peroxidation, kuchepetsa kutsekeka kwa mitsempha, ndi kupanga nitric oxide yomwe imatsitsimutsa mitsempha yamagazi, kutanthauza kuti vitamini E amachepetsa chiopsezo cha matenda a mtima,” adatero McMurdy..(FYI: Adanenanso izi ndikuchenjeza kuti mayesero ena sanawonetse phindu lililonse kuchokera ku vitamini E supplementation, kapena zotsatirapo zoipa, monga chiopsezo chachikulu cha sitiroko ya hemorrhagic.)
Mwachionekere, ambiri mwa ubwino kugwirizana ndivitamini Ezikuwoneka kuti zikugwirizana ndi kupeza milingo yoyenera ya vitamini E kudzera mukudya zakudya zokhala ndi vitamini E m'malo mowonjezera mlingo waukulu.Nthawi zambiri, kupeza vitamini E wokwanira m'zakudya kumatsimikizira kuti mumapeza phindu ndikuchepetsa chiopsezo cha zotsatira zoyipa, akutero McMordie.
"Vitamini E ndithudi ndi mchere wa Goldilocks, womwe umatanthawuza kuti pang'onopang'ono komanso wochuluka kwambiri ungayambitse mavuto," anatero Ryan Andrews, MS, MA, RD, RYT, CSCS, Chief Nutritionist ndi Chief Nutritionist ku Precision Nutrition, certifier yaikulu padziko lonse lapansi pa intaneti. .Katswiriyo adati kampaniyo. "Zochepa kwambiri zimatha kuyambitsa mavuto ndi maso, khungu, minofu, dongosolo lamanjenje, komanso chitetezo chamthupi, pomwe kuchulukira kungayambitse zotsatira za pro-oxidative [kuwonongeka kwa maselo], kutsekeka kwa magazi, kugwirizana ndi mankhwala ena, ndipo mwina kumawonjezera chiwopsezo chotaya magazi. ”
Andrews akugogomezera kuti 15 mg / tsiku (22.4 IU) idzakwaniritsa zosowa za akuluakulu ambiri.Pang'ono kapena pang'ono ndi bwino, chifukwa thupi limakhala logwirizana kwambiri ndi vitamini E. Osuta angakhale pa chiopsezo chachikulu cha kupereŵera."
Pansi pake?Nthawi zonse ndi bwino kulowa muzakudya zokhala ndi vitamini E.Andrews akuwonetsa kuti kugaya chakudya kumafunika mafuta kuti amwe vitamini E (kaya kuchokera ku chakudya kapena zowonjezera) chifukwa ndi vitamini wosungunuka mafuta.
Nthawi yotumiza: May-16-2022