Vitamini E ndi mamembala a mavitamini a mavitamini, omwe amachitanso kuti vitamini D , vitamini K ndi vitamini A. Thupi lanu limagwiritsa ntchito ngati antioxidant kuteteza maselo kuwonongeka kwakukulu kwaulere. Ndichinthu chofunikira kwambiri pa chitetezo cha mthupi ndipo chimathandiza kupewa mapiritsi a magazi kuti asagwirane pamodzi.
Mtundu wa vitamini E ulipo m'njira zisanu ndi zitatu, koma alpha- (kapena α-) tocopherol ndiyo njira yokhayo yomwe imavomerezedwa kukwaniritsa zofunikira zaumunthu.
Mafuta ndi zokazinga ndi mafuta, masamba a masamba, tirigu ndi masamba obiriwira ndiwo masamba onse abwino a vitamini E.
Chosowa ndi chosowa ndipo kawirikawiri zimakhala chifukwa cha kutupa m'magazi komwe kumateteza kusakaniza. Zizindikiro zimaphatikizapo mavuto a mitsempha, minofu ndi maso komanso chitetezo cha m'thupi.
Dipatimenti ya Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine yatsimikizira kuti zakudya za mavitamini E zokhudzana ndi zaka, zimakhala zofanana kwa amuna onse. Azimayi oyembekezera ndi akuyamwitsa safuna mavitamini owonjezera.
Ma CDI amaimira zomwe zimafunikira ndi munthu wathanzi, choncho ngati muli ndi thanzi labwino, muyenera kulankhula ndi wothandizira zaumoyo wanu zokhumba za vitamini E.
Zolemba Zowonjezera Zakudya
Zaka 1 mpaka 3: 6 milligrams pa tsiku
Zaka 4 mpaka 8: 7 milligrams pa tsiku
Zaka 9 mpaka 13: 11 milligrams pa tsiku
Zaka 14+: 15 milligrams pa tsiku
Mavitamini E, omwe amagwiritsidwa ntchito ndi antioxidants ndi zinki, agwiritsidwa ntchito mobwerezabwereza kuchepetsa chiopsezo cha kuphulika kwa macular. Vitamini E zowonjezereka zingathandizenso anthu omwe ali ndi shuga, koma kufufuza kwina n'kofunika.
Vitamini E zowonjezereka zakonzedwanso pofuna kupewa matenda a mtima - mwinamwake chifukwa cha 'magazi oponda' katundu.
Kafukufuku wakafukufuku oyambirira adawonetsa kuti amai omwe anali ndi vitamini E omwe anali otsika kwambiri anali ndi chiopsezo chachikulu cha matenda a mtima, koma maphunziro asayansi sananene kuti kutenga mavitamini kumachepetsa chiopsezo cha matenda a mtima.
Vitamini E yowonjezera yathandizanso kuti azidziŵa bwino za ukalamba - maphunziro oyambirira amasonyeza kuchepa kwachinsinsi kwa anthu kudya zakudya zambiri za vitamini E - koma zotsatira zafukufuku sanawonetsere phindu lililonse.
Choncho ngakhale kuti vitamini E ndi yofunikira, zotsatirazi zowonjezera zaumoyo zomwe zimapezeka m'maphunziro oyambirirawo mwina chifukwa cha zakudya zowonongeka komanso zina zomwe siziyenera chifukwa cha vitamini E.
Kodi Mungatani Kuti Mukhale ndi Vitamini E Wambiri?
Ngakhale kuti chakudya cha vitamini E sichikuwoneka ngati vuto, mukhoza kutenga mawonekedwe ochuluka kwambiri. Kuchuluka kwa mankhwala kungayambitse mavuto omwe amakhala ndi magazi othawirako, ndipo amatha kuyanjana ndi mankhwala ena.
Institute of Medicine inaletsa malire apamwamba omwe amalephera kuwonjezera mavitamini E pa 1,000 milligrams pa tsiku. Koma chonde lankhulani ndi dokotala musanatenge vitamini E zowonjezereka.
Zotsatira:
National Institutes of Health National Eye Institute. "Kukonzekera kwa AREDS ndi Kugwirizana Kwambiri kwa Makedoniya." http://www.nei.nih.gov/amd/summary.asp.
Maofesi a National Health Office of Food Supplements. "Vitamini E Zolemba Za Olemba Zaumoyo." http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.
Mankhwala Achilengedwe. "Vitamini E." https://naturalmedicines.therapeuticresearch.com/.
Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." Http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.