“Vitamin Eiyisakhamzimba esibalulekile—okusho ukuthi imizimba yethu ayakhi, ngakho kufanele siyithole ekudleni esikudlayo,” kusho uKaleigh McMordie, MCN, RDN, LD.” Uvithamini E uyi-antioxidant ebalulekile emzimbeni futhi idlala indima ebalulekile ekulweni nezifo. indima ebalulekile empilweni yomuntu yobuchopho, amehlo, inhliziyo, nesimiso somzimba sokuzivikela ezifweni, kanye nokuvimbela izifo ezithile ezingamahlalakhona.”Ake sibheke izinzuzo eziningi zikavithamini E, kanye nokudla Okuphezulu kukavithamini E esizokugcina.
Enye yezinzuzo ezinkulu zikavithamini E amandla ayo e-antioxidant.” Ama-radicals mahhala emzimbeni angabangela umonakalo ngokuhamba kwesikhathi, okubizwa ngokuthi i-oxidative stress,” kusho uMcMurdy.Lolu hlobo lokucindezeleka lungaholela ekuvuvukeni okungapheli.” Ukucindezeleka okwenziwe nge-oxidative kuhlotshaniswa nezifo nezimo eziningi ezingapheli, okuhlanganisa umdlavuza, isifo samathambo, nokuguga kwengqondo.Vitamin Eisiza ukuvikela umzimba ekucindezelweni kwe-oxidative ngokuvimbela ukwakheka kwama-radicals mahhala amasha kanye nokuqeda ama-radicals mahhala abengadala umonakalo. "UMcMordie uqhube waveza ukuthi lo msebenzi wokulwa nokuvuvukala ungase ubambe iqhaza ekwehliseni ubungozi beminye imidlavuza.Kodwa-ke, ucwaningo lokuthi izithasiselo zikavithamini E nomdlavuza ziyazuzisa noma zingase zibe yingozi ziyaxutshwa.
Njengawo wonke umzimba, ama-radicals mahhala angalimaza amehlo ngokuhamba kwesikhathi.UMcMordie wachaza ukuthi umsebenzi kavithamini E wokulwa ne-antioxidant ungase ubambe iqhaza ekuvimbeleni ukuwohloka kwe-macular kanye nolwelwesi lwamehlo, izifo ezimbili ezivame kakhulu zamehlo ezihlobene nobudala.” I-Vitamin E ingakwazi ukusiza ukunciphisa ukucindezeleka okwenziwe nge-oxidative ku-retina futhi kusize ngisho nokulungisa i-retina, i-cornea, ne-uvea," kusho uMcMurdy.Ugcizelele ucwaningo oluthile olubonisa ukuthi ukudla okuphezulu uvithamini E kunganciphisa ingozi yokugula kwamehlo futhi kuvimbele ukuwohloka kwe-macular.(Kuyaphawuleka ukuthi ucwaningo olwengeziwe luyadingeka kule ndawo.)
"Amangqamuzana amasosha omzimba ancike kakhulu ekwakhiweni nasekuthembekeni kolwelwesi lwamaseli, oluvame ukuncipha njengoba abantu bekhula," kusho uMcMurdy. "Njenge-antioxidant, i-vitamin E ingasiza ekuvimbeleni i-lipid peroxidation kanye nomonakalo owumphumela we-immune cell membranes, phakathi kokunye. isebenza ukuvimbela ukulimala kwamasosha omzimba okuhlobene neminyaka. ”
UMcMordie uqokomise ukuhlaziywa kwe-meta kwakamuva okuthole ukwesekwa kwe-vitamin E kwehlise i-ALT ne-AST, izimpawu zokuvuvukala kwesibindi, ezigulini ezine-NAFLD. , kanye ne-serum leptin, futhi wasitshela ukuthi i-vitamin E iboniswe ukuthi iyasebenza ekunciphiseni ukucindezeleka okwenziwe nge-oxidative kwabesifazane abane-endometriosis nezimpawu zobuhlungu be-pelvic, isifo sokuvuvukala kwe-pelvic.
Izifo zengqondo ezifana ne-Alzheimer's kucatshangwa ukuthi zihlotshaniswa nokucindezeleka okwenziwe nge-oxidative okuholela ekufeni kwe-neuronal cell.Ukuhlanganisa ama-antioxidants anele, njengovithamini E, ekudleni kwakho kukholakala ukuthi kusiza ekuvimbeleni lokhu.” Amazinga aphezulu kavithamini E eplasma ahlotshaniswa nokuncipha kwengozi yesifo i-Alzheimer’s kubantu asebekhulile, nokho, ucwaningo luhlukene mayelana nokuthi umthamo omkhulu kavithamini I-E supplementation isiza ukuvimbela noma ukunciphisa isifo se-Alzheimer,” kusho uMcMordie
I-oxidation ye-low-density lipoprotein (LDL) kanye nokuvuvukala okuwumphumela kunendima enkulu esifweni senhliziyo.” Izinhlobo eziningi zikavithamini E zihlangene zibonisa imiphumela evimbela i-lipid peroxidation, ekwehliseni ukujiya kwemithambo, nokukhiqizwa kwe-nitric oxide ephumuza imithambo yegazi, ephakamisa ukuthi uvithamini E angase anciphise ingozi yesifo senhliziyo,” kusho uMcMurdy..(FYI: Uphawule lokhu futhi waxwayisa ngokuthi ezinye izivivinyo azizange zibonise nzuzo ekufakweni kukavithamini E, noma imiphumela engemihle, njengengcuphe ephezulu yokushaywa unhlangothi okopha.)
Ngokusobala, eziningi izinzuzo ezihlobenevitamin Ekubonakala kuhlobene nokuzuza amazinga afanele kavithamini E ngokusebenzisa ukudla okunothe nge-vitamin E esikhundleni sezithako ezinomthamo omkhulu.Ezimweni eziningi, ukuthola i-vitamin E eyanele ekudleni kuqinisekisa ukuthi uthola izinzuzo ngenkathi unciphisa ingozi yemiphumela emibi, kusho uMcMordie.
"I-Vitamin E iwumsoco we-Goldilocks, okusho ukuthi okuncane kakhulu futhi okuningi kungabangela izinkinga," kusho u-Ryan Andrews, MS, MA, RD, RYT, CSCS, Chief Nutritionist kanye noChief Nutritionist kwa-Precision Nutrition, isitifiketi esikhulu kunazo zonke emhlabeni jikelele somsoco we-inthanethi. .Umxhumanisi uthe inkampani. "Okuncane kakhulu kungabangela izinkinga zamehlo, isikhumba, imisipha, isimiso sezinzwa, nokuzivikela komzimba, kuyilapho kakhulu kungabangela imiphumela ye-pro-oxidative [ukulimala kwamangqamuzana], izinkinga zokujiyisa, ukusebenzisana nemithi ethile, futhi kungase kwandisa ingozi yokopha.”
Andrews ugcizelela ukuthi i-15 mg/day (22.4 IU) izohlangabezana nezidingo zabantu abadala abaningi.Okuncane noma okuncane kulungile, njengoba umzimba uvumelana kakhulu novithamini E. Ababhemayo bangase babe engozini enkulu yokuntuleka.”
Umugqa ongezansi?Kuhlale kuwumqondo omuhle ukucwila ekudleni okunovithamini E.U-Andrews uveza ukuthi umgudu wokugaya ukudla udinga amafutha ukuze umunce uvithamini E (kungaba ekudleni noma ezithakweni) ngoba unguvithamini oncibilika emafutheni.
Isikhathi sokuthumela: May-16-2022