“Ivithamin Esisondlo esibalulekileyo—nto leyo ethetha ukuba imizimba yethu ayizenzi, ngoko ke kufuneka sisifumane ekutyeni esikutyayo,” utsho uKaleigh McMordie, MCN, RDN, LD.” Ivithamin E sisisithintelo esibalulekileyo emzimbeni kwaye idlala indima ebalulekileyo ekutyeni esikutyayo. indima ephambili kwimpilo yengqondo, yamehlo, yentliziyo, nenkqubo yomzimba yokuzikhusela, kwanokuthintela izifo ezithile ezinganyangekiyo.”Makhe sijonge kwiinzuzo ezininzi zevithamin E, kunye nokutya okuPhezulu kwe-vitamin E ukuze sigcine.
Olona ncedo lukhulu lwevithamin E ngamandla ayo e-antioxidant.Olu hlobo loxinzelelo lunokubangela ukudumba okungapheliyo.”Ivithamin Einceda ukukhusela umzimba kuxinzelelo lwe-oxidative ngokuthintela ukwakheka kweeradicals zasimahla kunye nokuthomalalisa iiradicals zasimahla ezinokuthi ngenye indlela zibangele umonakalo. ”UMcMordie uhlabela mgama echaza ukuba lo msebenzi wokuchasana nokudumba unokudlala indima ekunciphiseni umngcipheko womhlaza.Nangona kunjalo, uphando malunga nokuba izongezo ze-vitamin E kunye nomhlaza ziluncedo okanye zinokuba yingozi zixutywe.
Njengomzimba wonke, iiradicals zasimahla zinokonakalisa amehlo ekuhambeni kwexesha.UMcMordie wachaza ukuba ivithamin E’s antioxidant idlala indima ekuthinteleni ukuwohloka kwe-macular kunye norhatyazo, izifo zamehlo ezibini ezixhaphakileyo ezinxulumene nobudala.” nceda ukunciphisa uxinzelelo lwe-oxidative kwi-retina kunye nokunceda ukulungisa i-retina, i-cornea, kunye ne-uvea, "utshilo uMcMurdy.Uye waqaqambisa ezinye izifundo ezibonisa ukuba ukutya okuphezulu kwevithamin E kunokunciphisa umngcipheko we-cataract kwaye kunokuthintela ukuwohloka kwe-macular.(Kufanelekile ukuqaphela ukuba uphando oluninzi luyafuneka kule ndawo.)
"Iiseli zamajoni omzimba zixhomekeke kakhulu kulwakhiwo kunye nokuthembeka kweembrane zeeseli, eziye zihla njengoko abantu bekhula," utshilo uMcMurdy. Njenge-antioxidant, i-vitamin E inokunceda ukukhusela i-lipid peroxidation kunye nomonakalo obangelwa yi-immune cell membranes, phakathi kwezinye. imisebenzi yokuthintela umonakalo onxulumene neminyaka yobudala.
UMcMordie wabalaselisa uhlalutyo lwamva nje lwe-meta olufumene ukongezwa kwe-vitamin E kuncitshiswe i-ALT kunye ne-AST, iimpawu zokudumba kwesibindi, kwizigulana ezine-NAFLD. , kunye ne-serum leptin, kwaye wasixelela ukuba i-vitamin E ibonakaliswe ukuba iyasebenza ekunciphiseni uxinzelelo lwe-oxidative kubasetyhini abane-endometriosis kunye neempawu zentlungu ye-pelvic, isifo sokudumba kwe-pelvic.
Izifo zengqondo ezifana ne-Alzheimer's zicingelwa ukuba zidibene noxinzelelo lwe-oxidative olukhokelela ekufeni kweeseli ze-neuronal.Ukuquka i-antioxidants ngokwaneleyo, njenge-vitamin E, ekutyeni kwakho kukholelwa ukuba kunceda ukuthintela oku. Ukuxhaswa kwe-E kunceda ukukhusela okanye ukucotha isifo se-Alzheimer, ”utshilo uMcMordie
I-oxidation ye-low-density lipoprotein (i-LDL) kunye nokudumba okubangelwayo kudlala indima kwi-coronary heart disease. ecebisa ukuba ivithamin E inokunciphisa umngcipheko wesifo sentliziyo,” utshilo uMcMurdy..(FYI: Waphawula oku kwaye walumkisa ukuba ezinye iimvavanyo azizange zibonise inzuzo kwi-vitamin E supplementation, okanye iziphumo ezibi, ezifana nomngcipheko ophezulu we-hemorrhagic stroke.)
Ngokucacileyo, ezininzi zeenzuzo ezinxulumene nazoivithamin Ekubonakala ngathi kunxulumene nokuzuza awona manqanaba evithamin E ngokutya ukutya okutyebileyo kwevithamin E kunokutya okunedosi ephezulu.Kwiimeko ezininzi, ukufumana ivithamin E eyaneleyo ekutyeni kuqinisekisa ukuba ufumana izibonelelo ngelixa unciphisa umngcipheko weziphumo ezibi, utshilo uMcMordie.
"I-Vitamin E ngokuqinisekileyo isondlo se-Goldilocks, oku kuthetha ukuba kuncinci kwaye kuninzi kunokubangela iingxaki," kusho uRyan Andrews, MS, MA, RD, RYT, CSCS, i-Chief Nutritionist kunye ne-Chief Nutritionist kwi-Precision Nutrition, i-certifier ye-intanethi enkulu kunazo zonke emhlabeni. .Umcebisi uthe inkampani. "Incinci kakhulu inokubangela iingxaki zamehlo, ulusu, izihlunu, inkqubo ye-nervous, kunye nokukhuseleka, ngelixa ubuninzi bunokubangela iziphumo ze-pro-oxidative [umonakalo weseli], iingxaki zokuvala, ukusebenzisana namayeza athile, kwaye yandisa ingozi yokopha.”
U-Andrews ugxininisa ukuba i-15 mg / ngosuku (22.4 IU) iya kuhlangabezana neemfuno zabaninzi abantu abadala.Kancinane okanye kancinane kulungile, njengoko umzimba uvumelana nevithamin E. Abantu abatshayayo basenokuba sengozini enkulu yokuswela.”
Okukwintsusa?Ihlala ingumbono olungileyo ukuntywila kukutya okutyebileyo kwevithamin E.U-Andrews ubonisa ukuba i-digestive tract idinga amafutha ukuze ifunxe i-vitamin E (nokuba ivela kukutya okanye izongezelelo) kuba yi-vitamin e-fat-soluble.
Ixesha lokuposa: May-16-2022