Vithamine E

Vithamine E ke vithamine e qhibilihang mafura.

Vithamine E e na le mesebetsi e latelang:

• Ke antioxidant. Sena se bolela hore e sireletsa lisele tsa 'mele tšenyo e bakiloeng ke lintho tse bitsoang li-radicals tsa mahala. Li-radicals tsa mahala li ka lematsa lisele, lisele le litho. Ho lumeloa hore li bapala maemong a mang a amanang le botsofali.
• 'Mele o boetse o hloka vithamine E ho thusa ho boloka sesole sa' mele se le matla khahlanong le livaerase le libaktheria. Vithamine E le eona e bohlokoa ho theheng lisele tse khubelu tsa mali. E thusa 'mele ho sebelisa vithamine K. E boetse e thusa ho holisa methapo ea mali le ho boloka mali hore a se ke a hoama kahare ho eona.
• Lisele li sebelisa vithamine E ho sebelisana. E ba thusa ho etsa mesebetsi e mengata ea bohlokoa.

Hore na vithamine E e ka thibela mofetše, lefu la pelo, 'dementia', lefu la sebete le stroke e ntse e hloka lipatlisiso tse ling.

Tsela e molemohali ea ho fumana tlhoko ea letsatsi le letsatsi ea vithamine E ke ka ho ja mehloli ea lijo. Vithamine E e fumanoa lijong tse latelang:

• Lioli tsa meroho (joalo ka kokoana-hloko ea koro, soneblomo, safflower, poone le oli ea soya)
• Linate (tse kang lialmonde, linate le makotomane / li-filberts)
• Peo (joalo ka peo ea soneblomo)
• Meroho e makhasi a matala (joalo ka spinach le broccoli)
• Lijo-thollo tsa lijo tsa hoseng tse matlafalitsoeng, lero la litholoana, majarine le ho ata.

Ho matlafatsoa ho bolela hore li-vithamine li kentsoe lijong. Sheba 'Mapa oa' Nete oa Nutrition lebokoseng la lijo.

Lihlahisoa tse entsoeng ka lijo tsena, tse kang margarine, le tsona li na le vithamine E.

Ho ja vithamine E lijong ha ho na kotsi kapa ho kotsi. Leha ho le joalo, tekanyetso e phahameng ea vithamine E e tlatsetsang (alpha-tocopherol e tlatsetsa) e ka eketsa kotsi ea ho tsoa mali bokong (stroke se hemorrhagic).

Tekanyo e phahameng ea vithamine E le eona e ka eketsa menyetla ea ho holofala. Leha ho le joalo, e hloka lipatlisiso tse ling.

Ho ja haholo ho ka lebisa ho phokolo ea mali ea hemolytic ho masea a tlang pele ho nako.

Recommended Dietary Allowance (RDA) bakeng sa livithamini e bonts'a hore na vithamine e ngata ea batho ba bangata e lokela ho fumana eng letsatsi ka leng.

• RDA ea livithamini e ka sebelisoa e le lipheo tsa motho ka mong.
• Hore na o hloka vithamine e kae ho latela lilemo tsa hau le thobalano.
• Lintho tse ling, tse kang ho ima, ho anyesa le mafu li ka eketsa chelete eo u e hlokang.

Boto ea Lijo le Phepo e Ntle ho Setsi sa Bongaka Litlhahiso Tse Khothaletsoang bakeng sa batho ka bomong bakeng sa vithamine E:

Masea (ho ja vithamine E e lekaneng)

• 0 ho isa ho likhoeli tse 6: 4 mg / ka letsatsi
• Likhoeli tse 7 ho isa ho tse 12: 5 mg / ka letsatsi

Bana

• Lilemo tse 1 ho isa ho tse 3: 6 mg / letsatsi
• Lilemo tse 4 ho isa ho tse 8: 7 mg / letsatsi
• Lilemo tse 9 ho isa ho tse 13: 11 mg / ka letsatsi

Bacha le batho ba baholo

• 14 le ho feta: 15 mg / ka letsatsi
• Bacha le basali ba nang le bakhachane: 15 mg / ka letsatsi
• Bacha le basali ba anyesang: 19 mg / ka letsatsi

Botsa mofani oa tlhokomelo ea bophelo hore na ke chelete e kae eu loketseng.

Boemo bo phahameng ka ho fetisisa bo bolokehileng ba vithamine E bakeng sa batho ba baholo ke 1,500 IU / letsatsi bakeng sa mefuta ea tlhaho ea vithamine E, le 1,000 IU / letsatsi bakeng sa foromo e entsoeng ke motho.

Alpha-tocopherol; Gamma-tocopherol

• Molemo oa vithamine E
• Mohloli oa vithamine E
• Vithamine E le lefu la pelo

Mason JB. Li-vithamine, sala morao liminerale le li-micronutrients tse ling. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 218.

Salwen MJ. Li-vithamine le ho latela likarolo. Ka: McPherson RA, Pincus MR, bahlophisi. Henry's Clinical Diagnosis le Tsamaiso ka Mekhoa ea Laboraro. La bo23 la ed. St Louis, MO: Elsevier; 2017: khaolo ea 26.