I-Vitamin E iyinhlanganisela yamakhemikhali ayisishiyagalombili ancibilikayo anamafutha (ama-tocopherols kanye ne-tocotrienols), isenzo saso ikakhulu esenzelwe ukunciphisa ukubonakaliswa kwezinguquko ezihlobene nobudala.
Isici esisebenza kakhulu sevithamini yi-tocopherol, yingakho i-vitamin E ejwayelekile ibizwa ngenye indlela.
Umlando Wokutholwa Kovithamini
Ngawo-1920, iqembu lososayensi baseMelika lathola ukuthi lapho amagundane abesifazane abakhulelwe bephakelwa ukudla okungafaki izinto ezincibilika emafutheni, umbungu wafa. Kamuva kwembulwa ukuthi sikhuluma ngalezo zingxenye ezitholakala ngobuningi emaqabungeni aluhlaza, kanye nasezinhlamvwini zikakolweni ezimile.
Eminyakeni engamashumi amabili kamuva, i-tocopherol yahlanganiswa, isenzo sayo sachazwa ngokuningiliziwe, futhi umhlaba wonke wafunda ngezimpawu zawo ezibalulekile.
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Isenzo emzimbeni
Okokuqala, i-vitamin E inethonya elinamandla lokulwa ne-antioxidant. Kubambezela inqubo yokuguga yomzimba, kuliwe nodoti nobuthi, futhi kunciphise imiphumela emibi yama-radicals wamahhala.
Enye impahla ebalulekile ye-tocopherol ukugcinwa komsebenzi wokuzala. Ngaphandle kwayo, ukukhula okuvamile kombungu akunakwenzeka, kunomthelela omuhle ekuzaleni emadodeni. Inesibopho sokujikeleza kwegazi ezithweni zohlelo lokuzala, ivimbela ukuthuthukiswa kwamathumba kwabesifazane futhi ithuthukise ikhwalithi yoketshezi lwesidoda emadodeni, kanye nomsebenzi wesidoda.
I-Vitamin E ithuthukisa ukutholakala kwezinto zokulandela umkhondo ezizuzisayo esitokisini ngokusebenzisa ulwelwesi lwayo. Kepha, ngasikhathi sinye, ayinikezi lezo zinto ezinomphumela owonakalisayo esitokisini, ngokwesibonelo, ubuthi. Ngakho-ke, ayigcini nje ngokugcina ibhalansi yamavithamini namaminerali, kepha futhi iqinisa nezindawo zokuvikela zeseli, ikhulisa ukumelana nomzimba ngokuphelele kumathonya ayingozi. Ukulimala okukhethekile kwezinto eziyingozi kubangelwa amangqamuzana abomvu egazi (ama-erythrocyte), ukwehla kokuhlushwa okuholela ekwandeni kokuthambekela komzimba kumagciwane ahlukahlukene kanye nokutheleleka. UVitamin E uwavikela ngokuthembekile, ngakho-ke ezifweni eziningi kubalulekile ukusekela umzimba ngokuthatha izengezo ezengeziwe eziqukethe i-tocopherol.
UVitamin E ubamba iqhaza elibalulekile ekuvikeleni amahlule egazi. Ngenxa yokwakheka kwamakhemikhali, iyakwazi ukunciphisa ukugcwala kwamaplatelet eplasma, okwenza ngcono ukugeleza kwegazi, kukhuthaze ukudlula okusheshayo kwe-oxygen namavithamini, futhi kuvimbele nokuvela kokuma emithanjeni yegazi.
Ngaphansi kwethonya le-tocopherol, ukuvuselelwa kwamaseli esikhumba kuyashesha, kuyasiza ukugcina ukuqina nokuqina kwe-epidermis, kuvimbela ukubukeka kwemibimbi kanye nokufakwa kombala okuhlobene nobudala.
Ososayensi bathole ezinye izakhiwo ezibaluleke ngokulinganayo zevithamini:
- wehlise ijubane lesifo i-Alzheimer's;
- ivikela isikhumba emisebeni ye-ultraviolet;
- kwandisa ukusebenza kahle;
- kusiza ukulwa nokukhathala okungapheli;
- kuvimbela ukubonakala kokuqala kwemibimbi;
- kuqinisa amasosha omzimba;
- ijwayele ukugxila kweglucose egazini.
Izinga lansuku zonke (imiyalo yokusetshenziswa)
Ukudla ivithamini E nsuku zonke kuncike eminyakeni yobudala, indlela yokuphila nezimo zokuphila, nokusebenza komzimba komuntu. Kepha ochwepheshe banciphise izinkomba ezijwayelekile zezidingo zansuku zonke, ezidingekayo kuwo wonke umuntu ngaphandle kokwehluleka:
| Ubudala | Ukujwayelekile kwansuku zonke kwevithamini E, mg |
| 1 kuya ku-6 izinyanga | 3 |
| Izinyanga eziyisithupha kuya onyakeni owodwa | 4 |
| Uneminyaka engu-1 kuya kwengu-3 ubudala | 5-6 |
| Uneminyaka engu-3-11 ubudala | 7-7.5 |
| Iminyaka engu-11-18 ubudala | 8-10 |
| Kusukela eminyakeni engu-18 ubudala | 10-12 |
Kumele kukhunjulwe ukuthi le nkomba iyanda uma kwenzeka izinkomba zikadokotela, ngokwesibonelo, ekwelapheni izifo ezihambisanayo. Ukwengeza i-vithamini kukhonjisiwe nakwabasubathi izinsiza zabo kanye nezinqolobane zezakhi zokulandela umkhondo zabo kudliwe kakhulu.
Ukweqisa ngokweqile
Cishe akunakwenzeka ukuthola umthamo owedlulele kavithamini E ekudleni ngokwemvelo. Ukweqisa ngokweqile kwayo kungabonwa kuphela kulabo bantu ngezikhathi ezithile abadlula ukungena okunconyiwe kwezithako ezikhethekile. Kepha imiphumela yokweqisa ayibucayi futhi isuswa kalula lapho uyeka ukuthatha. Izimpawu zokudlula ngokweqile zingabandakanya:
- Ukuphazamiseka kokusebenza kwamathumbu.
- Ukuqhuma kwesisu.
- Isicanucanu.
- Ukuqhuma kwesikhumba.
- Ukucindezela kwehla.
- Ukuphathwa ikhanda.
Ukushoda kukaVitamin E
Umuntu odla kahle, ahole indlela yokuphila enempilo, akanayo imikhuba emibi nezifo ezingalapheki, ukushoda ngo-vitamin E, ngokusho kwezazi zokudla nodokotela, akusongeli.
Ukunikezwa kwe-tocopherol kuyadingeka ezimweni ezintathu:
- Izinsana zokuzalwa ezinesisindo esiphansi kakhulu.
- Abantu abaphethwe yizifo lapho kuphazamiseka khona inqubo yokwenziwa kwezakhi ezincibilikayo ezinamafutha.
- Iziguli zeminyango ye-gastrology, kanye nabantu abanezifo zesibindi.
Kuwo wonke amanye amacala, ukuvunyelwa okwengeziwe kumele kuvunyelwane nodokotela. Kungaba wusizo ku:
- ukuqeqeshwa njalo kwezemidlalo;
- izinguquko ezihlobene nobudala;
- ukwephulwa komsebenzi wokubuka;
- izifo zesikhumba;
- ukunqamuka kokuya esikhathini;
- izinzwa;
- izifo zesistimu yemisipha;
- i-vasospasm.
Imiyalo yokusetshenziswa
Ngezifo ezahlukahlukene, akunconywa ukuthi kudle ngaphezu kwe-400 mg ye-tocopherol ngosuku.
Uma kwenzeka izifo zesistimu yamathambo zanele ukuthatha okungaphezu kuka-200 mg kavithamini kabili ngosuku. Inkambo yokwamukelwa inyanga engu-1. Kunconywa indlela efanayo yokusebenzisa i-dermatitis yemvelaphi ehlukahlukene.
Kepha ngokungasebenzi kahle kwezocansi emadodeni, umthamo womthamo owodwa ungakhuphukela ku-300 mg. Isikhathi sesifundo sibuye sibe nezinsuku ezingama-30.
Ukugcina isimo semithambo yegazi nokwenza ngcono ukusebenza kokubuka, ungathatha i-tocopherol ngesonto, i-100-200 mg kabili ngosuku.
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Ukusebenzisana nezinye izidakamizwa
UVitamin E unamafutha ancibilikayo, ngakho ukumuncwa kwawo akunakwenzeka ngaphandle kwezakhi ezinamafutha. Njengomthetho, izithasiselo ezinikezwa abakhiqizi ziyatholakala ngesimo samaphilisi anoketshezi olunamafutha ngaphakathi.
I-Tocopherol imuncwa kangcono uma ithathwa ngesikhathi ngokudla okuqukethe uvithamini C.
Ukudla okuhlanganisiwe kwe-selenium, i-magnesium, i-tocopherol ne-retinol kunethonya elinamandla lokuzivuselela kuwo wonke amaseli omzimba. Inhlanganisela yabo ilungile, iyasiza ukubuyisela ukuqina kwesikhumba, iqinise imithambo yegazi nokuzivikela komzimba, ihlanze umzimba wobuhlungu.
Ngaphansi kwethonya likavithamini E, ukumuncwa okungcono kwe-magnesium ne-zinc kwenzeka. Ukukhanya kwe-insulin ne-ultraviolet kunciphisa umphumela wayo.
Ukwamukelwa ngokuhlanganyela nezidakamizwa zokuncipha kwegazi (i-acetylsalicylic acid, ibuprofen, njalonjalo) akunconywa. Inganciphisa ukujiya kwegazi futhi ibangele ukopha.
Ukudla okunovithamini E omningi
| Igama lomkhiqizo | Okuqukethwe kuka-Vitamin E nge-100 g | Amaphesenti wemfuneko yansuku zonke |
| Amafutha we-sunflower | 44 mg | 440% |
| Izinhlamvu zikabhekilanga | 31.2 mg | 312% |
| Imayonnaise yemvelo | 30 mg | 300% |
| Ama-alimondi namantongomane | 24.6 mg | 246% |
| Imajarini Yemvelo | 20 mg | 200% |
| Amafutha e-Olive | 12.1 mg | 121% |
| Ukolweni bran | 10.4 mg | 104% |
| Amantongomane omisiwe | 10.1 mg | 101% |
| Amantongomane kaphayini | 9.3 mg | 93% |
| Amakhowe asePorcini (omisiwe) | 7.4 mg | 74% |
| Amabhilikosi omisiwe | 5.5 mg | 55% |
| I-sea buckthorn | 5 mg | 50% |
| Izinduna | 5 mg | 50% |
| Amaqabunga e-Dandelion (imifino) | 3.4 mg | 34% |
| U-Flour kakulweni | 3.3 mg | 33% |
| Imifino yesipinashi | 2.5 mg | 25% |
| Ushokoledi omnyama | 2.3 mg | 23% |
| Imbewu yeSesame | 2.3 mg | 23% |
Uvithamini E kwezemidlalo
Abasubathi abenza ukuzivocavoca umzimba okuvamile, okukhathazayo ngokuvamile badinga umthombo owengeziwe we-tocopherol, othi:
- isheshisa ukukhiqizwa kwe-testosterone yemvelo, eholela ekwakheni izicubu zomzimba futhi ikuvumela ukuthi wandise umthwalo;
- kwandisa ukuqina kwemicu yemisipha nokunikezwa kwamandla emzimbeni, okusiza ukululama ngokushesha ngemuva kokuzivocavoca;
- ilwa nama-radicals wamahhala futhi isusa ubuthi obonakalisa amaseli wezicubu,
kuthuthukisa ukumuncwa kwamavithamini namaminerali amaningi, kuthinta amaprotheni synthesis.
Ngo-2015, ososayensi baseNorway benza ucwaningo olwalubandakanya abasubathi nasebekhulile. Ingqikithi yayo yayimi ngokulandelayo: izinyanga ezintathu, izifundo zacelwa ukuthi zithathe inhlanganisela kavithamini C no-E, kufaka phakathi ngemuva kokuqeqeshwa noma ukwenza umsebenzi womzimba nangaphambi kwabo.
Imiphumela etholakele ikhombisile ukuthi ukudla okuvithamini ngqo ngaphambi kokuzivocavoca umzimba noma ngokushesha ngemuva kwazo akunikanga ukwanda kwesisindo semisipha ngamandla azinzile omthwalo owamukelwe. Kodwa-ke, imicu yemisipha yaguqulwa ngokushesha ngaphansi kwethonya lamavithamini ngenxa yokwanda kokuqina.
Izithako ze-Vitamin E
| Igama | Umkhiqizi | Ifomu lokukhishwa | intengo, hlikihla. | Ukupakisha okungeziwe |
| Ngokwemvelo | ||||
| Qedela u-E | MRM | Ama-capsules angama-60 aqukethe zonke izinhlobo zikavithamini E ekubunjweni | 1300 | |
| UFamil-E | Amafomula kaJarrow | Amathebulethi angama-60 aqukethe i-alpha ne-gamma tocopherol, tocotrienols | 2100 | |
| Uvithamini E | UDkt. UMercola | Ama-capsules angama-30 anokwakheka okuyinkimbinkimbi kwabo bonke abamele iqembu lamavithamini E | 2000 | |
| Uvithamini E Uphelele | I-Olympian Labs Inc. | Amaphilisi Wamavithamini Aphelele angama-60, i-Gluten Mahhala | 2200 | |
| IVithamini E Complex | Ukudla okunomsoco weBluebonnet | Ama-capsules angama-60 ane-vitamin E yemvelo eyinkimbinkimbi | 2800 | |
| Uvithamini E Owenziwe Ngokwemvelo | Solgar | Amaphilisi ayi-100 aqukethe izinhlobo ezi-4 ze-tocopherol | 1000 | |
| E-400 | Imvelaphi enempilo | Amaphilisi ayi-180 anezinhlobo ezintathu ze-tocopherol | 1500 | |
| U-E oyingqayizivele | A.C. IGrace Inkampani | Amaphilisi ayi-120 ane-alpha, i-beta ne-gamma tocopherol | 2800 | |
| UVitamin E ovela ku-Sunflower | California Igolide Nutrition | Amaphilisi angama-90 anezinhlobo ezi-4 ze-tocopherol | 1100 | |
| U-Vitamin E oxubile | Izici zemvelo | Ama-capsules angama-90 nezinhlobo ezintathu zamavithamini | 600 | |
| Okwemvelo e | Manje Ukudla | Amaphilisi ayi-250 ane-alpha-tocopherol | 2500 | |
| Uvithamini E Forte | Doppelhertz | Amaphilisi ayi-30 ane-tocopherol | 250 | |
| U-Vitamin E ovela ku-Wheat Germ | Amway nutrilite | Amaphilisi ayi-100 aqukethe i-tocopherol | 1000 | |
| Zokwenziwa | ||||
| Uvithamini E | Vitrum | Amaphilisi angama-60 | 450 |  |
| Uvithamini E | I-Zentiva (Slovenia) | 30 amaphilisi | 200 | |
| I-alpha-tocopherol acetate | I-Meligen | Amaphilisi ayi-20 | 33 |  |
| Uvithamini E | Ukuphindaphinda | Amaphilisi ayi-20 | 45 |  |
Ukuhlushwa kwevithamini kuya ngezindleko zayo. Izengezo ezibizayo zanele ukuthatha i-1 capsule kanye ngosuku, futhi inhlanganisela yazo zonke izinhlobo zeqembu le-E igcina impilo ngempumelelo ngangokunokwenzeka.
Izidakamizwa ezingabizi, njengomthetho, zinokuhlushwa okungabalulekile kwamavithamini futhi zidinga imithamo eminingana ngosuku.
Amavithamini wokufakelwa amuncwa kancane futhi akhishwa ngokushesha; akhonjiswa ukuvimbela ukuntuleka kwamavithamini amancane. Uma ngabe kunengcindezi enkulu nezinguquko ezihlobene nobudala, kanye nokuba khona kwezifo, kunconywa ukuthatha izithasiselo ngevithamini etholakala ngokwemvelo.
Amathiphu wokukhetha izengezo
Lapho uthenga isengezo, kufanele ufunde ngokucophelela ukwakheka. Abakhiqizi abaningi banikela ngabamele abayisishiyagalombili kuphela kuleli qembu lamavithamini - i-alpha-tocopherol. Kepha, ngokwesibonelo, enye ingxenye yeqembu E - tocotrienol - nayo inomphumela obonakalayo we-antioxidant.
Kuzoba wusizo ukuthola i-tocopherol enamavithamini anobungani - C, A, amaminerali - Ce, Mg.
Nakekela umthamo. Ilebuli kufanele futhi ikhombise ukugxila kwento esebenzayo kumthamo ongu-1 wesengezo, kanye nephesenti lenani lansuku zonke. Kuvamise ukukhonjiswa ngumenzi ngezindlela ezimbili eziyinhloko: kungaba ngesifinyezo se-DV (sikhombisa iphesenti lemali enconyiwe), noma ngezinhlamvu i-RDA (kukhombisa inani eliphakathi nelifanele).
Lapho ukhetha uhlobo lokukhishwa kwamavithamini, kufanele kukhunjulwe ukuthi i-tocopherol incibilika emafutheni, ngakho-ke kungcono ukuthenga isisombululo esinamafutha noma amaphilisi e-gelatin aqukethe. Amaphilisi kuzofanele ahlanganiswe nokudla okuqukethe amafutha.
