“Vitamin Ehe meaʻai koʻikoʻi—ʻo ia hoʻi, ʻaʻole i hana ko mākou kino, no laila pono mākou e kiʻi mai ka meaʻai a mākou e ʻai ai," wahi a Kaleigh McMordie, MCN, RDN, LD. ʻO ke kuleana nui i ke olakino o ka lolo, nā maka, ka puʻuwai, a me ka pale ʻana i kekahi mau maʻi maʻi.E nānā kākou i nā pōmaikaʻi he nui o ka huaora E, a me nā meaʻai nui loa e hoʻopaʻa ai.
ʻO kekahi o nā pōmaikaʻi nui loa o ka huaora E, ʻo ia ka mana antioxidant.Hiki i kēia ʻano koʻikoʻi ke alakaʻi i ka mumū mau loa.Vitamin Ekōkua i ka pale ʻana i ke kino mai ke koʻikoʻi oxidative ma o ka pale ʻana i ka hoʻokumu ʻana o nā radical manuahi hou a me ka pale ʻana i nā radical manuahi i loaʻa ʻole e hoʻopōʻino kēia mau radical manuahi.Ke kuhikuhi nei ʻo McMordie e pili ana kēia hana anti-inflammatory i ka hōʻemi ʻana i ka pilikia o kekahi mau maʻi maʻi.Eia nō naʻe, ua hui pū ʻia ka noiʻi e pili ana i ka hoʻohui ʻana i ka huaora E a me ka maʻi kanesa.
E like me ke koena o ke kino, hiki i nā radical manuahi ke hoʻopōʻino i nā maka i ka wā lōʻihi. Ua wehewehe ʻo McMordie e hiki ke hana i ka hana antioxidant o ka vitamin E i ka pale ʻana i ka macular degeneration a me nā cataracts, ʻelua o nā maʻi maʻamau e pili ana i ka makahiki. E kōkua i ka hōʻemi ʻana i ke kaumaha oxidative ma ka retina a me ke kōkua ʻana i ka hoʻoponopono ʻana i ka retina, cornea, a me ka uvea, "wahi a McMurdy.Ua hōʻike ʻo ia i kekahi mau haʻawina e hōʻike ana i ka ʻai ʻana i ka meaʻai nui o ka huaora E hiki ke hōʻemi i ka pilikia o ka cataracts a hiki ke pale i ka macular degeneration.(He mea pono e hoʻomaopopo he pono hou ka noiʻi ma kēia wahi.)
"Ke hilinaʻi nui nei nā cell immune i ke ʻano a me ka paʻa o nā membrane cell, e emi iho ana i ka wā o ka makahiki," i ʻōlelo ai ʻo McMurdy. nā hana e pale ai i ka pōʻino o ka ʻōnaehana immune pili makahiki.
Ua hōʻike ʻo McMordie i kahi meta-analysis hou i loaʻa i ka vitamin E supplementation i hōʻemi i ka ALT a me ka AST, nā hōʻailona o ka mumū o ka ate, i nā maʻi me NAFLD. , a me ka serum leptin, a ua haʻi mai ʻo ia iā mākou ua hōʻike ʻia ka huaora E i ka hoʻohaʻahaʻa ʻana i ke koʻikoʻi o ka oxidative i nā wahine me ka endometriosis a me nā hōʻailona ʻeha pelvic, pelvic inflammatory maʻi.
Manaʻo ʻia nā maʻi cognitive e like me Alzheimer's e pili ana me ke koʻikoʻi oxidative e alakaʻi ai i ka make cell neuronal.Hoʻokomo ʻia ka nui o nā antioxidants, e like me ka vitamina E, i kāu meaʻai e kōkua i ka pale ʻana i kēia. Kōkua ʻo E supplementation e pale a lohi paha i ka maʻi o Alzheimer, "wahi a McMordie
ʻO ka oxidation o ka lipoprotein haʻahaʻa haʻahaʻa (LDL) a me ka hopena o ka mumū e pili ana i ka maʻi naʻau coronary. e hōʻike ana e hiki i ka huaora E ke hōʻemi i ka pilikia o ka maʻi naʻau coronary," wahi a McMurdy..(FYI: Ua ʻike ʻo ia i kēia a ua ʻōlelo ʻo ia ʻaʻole i loaʻa ka pōmaikaʻi o kekahi mau hoʻāʻo mai ka hoʻohui ʻana i ka vitamina E, a i ʻole nā hopena maikaʻi ʻole, e like me ka piʻi ʻana o ka maʻi hemorrhagic stroke.)
Akaka, nui o na pomaikai pili mevitamina Eʻike ʻia e pili ana i ka loaʻa ʻana o nā pae vitamina E maikaʻi loa ma o ka ʻai ʻana i nā meaʻai waiwai nui o ka huaora E ma mua o nā mea hoʻohui kiʻekiʻe.I ka hapanui o nā hihia, ʻo ka loaʻa ʻana o ka huaora E mai ka meaʻai e hōʻoiaʻiʻo e loaʻa iā ʻoe nā pōmaikaʻi me ka hōʻemi ʻana i ka hopena o nā hopena ʻino, wahi a McMordie.
"ʻO ka Vitamin E kahi meaʻai Goldilocks, ʻo ia hoʻi ka liʻiliʻi a me ka nui loa e hiki ke hoʻopilikia i nā pilikia," wahi a Ryan Andrews, MS, MA, RD, RYT, CSCS, Luna Nutritionist a me Luna Nutritionist ma Precision Nutrition, ka mea hōʻoia meaʻai meaʻai pūnaewele nui loa ma ka honua. .Ua ʻōlelo ka mea aʻoaʻo i ka hui. "ʻO ka liʻiliʻi hiki ke hoʻoulu i nā pilikia me nā maka, ka ʻili, nā ʻiʻo, ka ʻōnaehana nerve, a me ka pale ʻana, ʻoiai ʻoi aku ka nui e hiki ke hoʻoulu i nā hopena pro-oxidative [hōʻino cell], nā pilikia clotting, nā pilina me kekahi mau lāʻau, a hiki paha. hoʻonui i ka pilikia o ke koko."
Manaʻo ʻo Andrews e hoʻokō ʻo 15 mg / lā (22.4 IU) i nā pono o ka hapa nui o nā pākeke.ʻOi aku ka liʻiliʻi a liʻiliʻi paha ka maikaʻi, no ka mea, hiki ke hoʻololi ʻia ke kino i ka vitamina E. Hiki i ka poʻe puhi paka ke ʻoi aku ka nui o ka hemahema.
laina lalo?He manaʻo maikaʻi mau ka luʻu ʻana i kekahi mau meaʻai waiwai nui o ka huaora E.Hōʻike ʻo Andrews e pono i ka ʻāpana digestive ka momona no ka hoʻomoʻa ʻana i ka huaora E (inā mai ka meaʻai a i ʻole nā mea hoʻohui) no ka mea he huaʻa momona-soluble.
Ka manawa hoʻouna: Mei-16-2022