“Vitamin Echikafu chakakosha-zvichireva kuti miviri yedu haigadzirike, saka tinofanira kuhuwana kubva muchikafu chatinodya,” anodaro Kaleigh McMordie, MCN, RDN, LD.” Vitamin E inokosha antioxidant mumuviri uye inotamba a basa rinokosha muutano hwouropi hwomunhu, maziso, mwoyo, uye gadziriro yegadziriro yomuviri yokuzvidzivirira, pamwe chete nokudzivirira zvirwere zvisingaperi.”Ngatitarisei kune akawanda mabhenefiti evhitamini E, uye Yepamusoro vhitamini E chikafu chekuchengetedza.
Imwe yemabhenefiti makuru evhitamini E isimba rayo reantioxidant.Iyi nzira yekushushikana inogona kutungamira mukuzvimba kusingaperi. ”Oxidative stress inosanganiswa nezvirwere zvakawanda zvisingaperi nemamiriro ezvinhu, anosanganisira cancer, arthritis, uye kuchembera kwekuziva.Vitamin Einobatsira kudzivirira muviri kubva kuoxidative kusagadzikana nekudzivirira kuumbwa kwemahara radicals matsva uye kusabvisa aripo emahara radicals angadaro Aya mamahara radicals akonzeresa kukuvara."McMordie anoenderera mberi nekutaura kuti chiitiko chekurwisa-kuzvimba ichi chinogona kuita basa mukudzikisa njodzi yemamwe magomarara.Nekudaro, tsvagiridzo yekuti vhitamini E yekuwedzera uye kenza inobatsira kana kuti inogona kukuvadza yakasanganiswa.
Kungofanana nemuviri wese, mahara radicals anogona kukanganisa maziso nekufamba kwenguva.McMordie akatsanangura kuti vhitamini E's antioxidant activation inogona kuita basa mukudzivirira macular degeneration uye cataract, zviviri zvezvirwere zvemaziso zvinowanzoitika pazera. Vitamin E inogona kubatsira kuderedza oxidative kusagadzikana pa retina uye kunyange kubatsira kugadzirisa retina, cornea, uye uvea, ”akadaro McMurdy.Akasimbisa dzimwe ongororo dzinoratidza kuti kudya kwakanyanya kwevhitamini E kunogona kuderedza njodzi yecataract uye kudzivirira kuderera kwe macular.(Zvakakosha kuziva kuti kumwe kutsvagisa kunodiwa munzvimbo ino.)
"Maseru ekudzivirira zvirwere anotsamira zvakanyanya pakuumbwa uye kuvimbika kwemasero membranes, ayo anowanzo kuderera kana vanhu vachikura," akadaro McMurdy. inoshanda kudzivirira kukuvadzwa kwe immune system ine zera. ”
McMordie akasimbisa meta-analysis ichangoburwa yakawana vhitamini E yekuwedzera yakaderedza ALT uye AST, zviratidzo zvekuzvimba kwechiropa, muvarwere vane NAFLD. , uye serum leptin, uye akatiudza kuti vhitamini E yakaratidzwa kuva inoshanda mukuderedza oxidative kusagadzikana muvakadzi vane endometriosis uye zviratidzo zvekurwadziwa kwepelvic, chirwere chekuputika kwechiuno.
Zvirwere zvekuziva senge Alzheimer's inofungidzirwa kuve yakabatana neoxidative kusagadzikana inotungamira kune neuronal cell kufa.Kusanganisira antioxidants zvakakwana, zvakadai sevhitamini E, muzvokudya zvako zvinotendwa kuti zvinobatsira kudzivirira izvi.” Mavhitamini E akawanda eplasma ane chokuita nokuderedza ngozi yehosha yeAlzheimer muvanhu vakura, zvisinei, tsvakurudzo yakakamurwa pamusoro pokuti vhitamini ine mwero mukuru. E supplementation inobatsira kudzivirira kana kunonoka chirwere cheAlzheimer," McMordie Says
Oxidation yelow-density lipoprotein (LDL) uye kuzvimba kunokonzeresa kunoita basa muhosha yemwoyo. zvichiratidza kuti vhitamini E inogona kuderedza njodzi yechirwere chemwoyo,” akadaro McMurdy..(FYI: Akacherechedza izvi uye akanyevera kuti mimwe miedzo haina kuratidza kubatsirwa kubva kune vitamin E supplementation, kana kunyange migumisiro yakaipa, yakadai sengozi yepamusoro yehemorrhagic sitiroko.)
Sezviri pachena, akawanda emabhenefiti anoenderana nevitamini Ezvinoita kunge zvine hukama nekuwana yakakwana vhitamini E mazinga kuburikidza nekudya vhitamini E-yakapfuma chikafu pane yakakwira-dose yekuwedzera.Muzviitiko zvakawanda, kuwana vhitamini E yakakwana kubva muchikafu kunoita kuti iwe uwane mabhenefiti uku uchidzikisa njodzi yemhedzisiro, McMordie anodaro.
"Vhitamini E ichokwadi cheGoldilocks chikafu, zvinoreva kushoma uye kuwanda kunogona kukonzera matambudziko," akadaro Ryan Andrews, MS, MA, RD, RYT, CSCS, Chief Nutritionist uye Chief Nutritionist kuPrecision Nutrition, mukuru wepasirese wezvekudya pamhepo. .Chipangamazano wacho akati kambani. "Zvishoma zvinogona kukonzera matambudziko nemaziso, ganda, tsandanyama, hurongwa hwetsinga, uye kusadzivirirwa kwemuviri, nepo zvakawandisa zvinogona kukonzera pro-oxidative mhedzisiro [kukuvadzwa kwesero], kugwamba kwematambudziko, kusangana nemimwe mishonga, uye kunogona kuwedzera njodzi yekubuda ropa."
Andrews anosimbisa kuti 15 mg / zuva (22.4 IU) inosangana nezvinodiwa nevakuru vakawanda.Zvishoma kana zvishoma zvakanaka, sezvo muviri uchinyatsoenderana nevhitamini E. Vanosvuta vangava vari panjodzi huru yokushomeka.”
Pazasi line?Inguva dzose iri pfungwa yakanaka kunyura mune zvimwe vhitamini E-rich chikafu.Andrews anonongedza kuti dumbu rinoda mafuta kuti ritore vhitamini E (zvingava kubva mukudya kana kuwedzera) nekuti ivhitamini inonyungudika nemafuta.
Nguva yekutumira: May-16-2022