Vithamine E ke motsoako oa metsoako e robeli e qhibilihang mafura (tocopherols le tocotrienols), eo ketso ea eona e ikemiselitseng haholo ho fokotsa lebelo la ponahalo ea liphetoho tse amanang le lilemo.
Ntho e sebetsang ka ho fetisisa ea vithamine ke tocopherol, ke kamoo vithamine E e tloaelehileng e bitsoang ka tsela e 'ngoe.
Nalane ea Tlhahiso ea Vitamin
Lilemong tsa bo-1920, sehlopha sa bo-rasaense ba Maamerika se ile sa sibolla hore ha likhoto tse tšehali tsa basali li feptjoa lijo tse sa kenyeng likarolo tse qhibilihang mafura, lesea le ile la shoa. Hamorao ho ile ha utulloa hore re bua ka likarolo tseo tse fumanehang ka bongata makhasi a matala, hammoho le lithollo tsa koro tse melang.
Lilemo tse mashome a mabeli hamorao, tocopherol e ile ea hlophisoa, ts'ebetso ea eona e hlalositsoe ka botlalo, mme lefats'e lohle le ithutile ka thepa ea eona ea bohlokoa.
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Ketso 'meleng
Pele, vithamine E e na le phello e matla ea antioxidant. E fokotsa ts'ebetso ea botsofali ea 'mele, e loantša litšila le chefo, e fokotsa litlamorao tse mpe tsa li-radicals tsa mahala.
Thepa e 'ngoe ea bohlokoa ea tocopherol ke ho boloka mosebetsi oa ho ikatisa. Ntle le eona, kholo e tloaelehileng ea lesea ha e khonehe, e na le phello e ntle ho tsoalo ho banna. E ikarabella bakeng sa ho potoloha ha mali makaleng a tsamaiso ea ho ikatisa, e thibela nts'etsopele ea li-neoplasms ho basali mme e ntlafatsa boleng ba mokelikeli oa seminal ho banna, hammoho le ts'ebetso ea peo.
Vithamine E e ntlafatsa ho kenella ha likarolo tse fumanehang tsa bohlokoa ka har'a sele ka lehare la eona. Empa, ka nako e ts'oanang, ha e fane ka lintho tse nang le phello e senyang seleng, mohlala, chefo. Kahoo, ha e boloke feela tekano ea vithamine le diminerale, empa e boetse e matlafatsa litšireletso tsa sele, e eketsa ho hanela 'mele ho litšusumetso tse kotsi. Tšenyo e khethehileng linthong tse kotsi e bakoa ke lisele tse khubelu tsa mali (li-erythrocyte), ho fokotseha ha mohopolo ho lebisang tlhokomelong e kholo ea 'mele ho libaktheria tse fapaneng le tšoaetso. Vithamine E e ba sireletsa ka ts'epahalo, kahoo ho mafu a mangata ho bohlokoa ho ts'ehetsa 'mele ka ho nka litlatsetso tse ling tse nang le tocopherol.
Vithamine E e bapala karolo ea bohlokoa ho thibela ho koaloa ha mali. Ka lebaka la lik'hemik'hale tsa eona, e khona ho fokotsa ho bokellana ha liplatelete maling a mali, a ntlafatsang phallo ea mali, e ts'ehetsang phallo e potlakileng ea oksijene le livithamine, hape e thibela ho hlaha ha ho ema ha methapo ea mali.
Tlas'a tšusumetso ea tocopherol, ho nchafatsoa ha lisele tsa letlalo ho potlakile, ho thusa ho boloka ho tenyetseha le ho saroloha ha epidermis, ho thibela ponahalo ea makhopo le 'mala o amanang le lilemo.
Bo-rasaense ba fumane lintlha tse ling tsa bohlokoa tsa vithamine:
- fokotsa lebelo la lefu la Alzheimer;
- e sireletsa letlalo mahlaseling a mahlaseli a kotsi;
- eketsa katleho;
- e thusa ho loantša mokhathala o sa foleng;
- e thibela ponahalo ea pele ea makhopo;
- e matlafatsa sesole sa 'mele;
- normalizes mahloriso a tsoekere ea mali.
Sekhahla sa letsatsi le letsatsi (litaelo tsa tšebeliso)
Ho ja vithamine E ea letsatsi le letsatsi ho latela lilemo, mokhoa oa bophelo le maemo a bophelo, le boikoetliso ba motho. Empa litsebi li hlokometse lipontšo tsa karolelano ea litlhokahalo tsa letsatsi le letsatsi, tse hlokahalang ho motho e mong le e mong ntle le ho re:
| Lilemo | Mokhoa o tloaelehileng oa vithamine E, mg |
| Khoeli e le 'ngoe ho isa ho tse 6 | 3 |
| Likhoeli tse 6 ho isa ho selemo se le seng | 4 |
| 1 ho isa ho lilemo tse 3 | 5-6 |
| Lilemo tse 3-11 | 7-7.5 |
| A le lilemo li 11-18 | 8-10 |
| Ho tloha ho lilemo tse 18 | 10-12 |
Re lokela ho hopola hore sesupo sena se eketseha maemong a ngaka, ka mohlala, kalafong ea mafu a kopaneng. Tlatsetso ea vithamine e boetse e bonts'oa bakeng sa baatlelete bao lisebelisoa le lisebelisoa tsa bona tsa ts'ebetso li sebelisoang haholo ka matla.
Ho feta tekano
Ho batla ho le thata ho fumana tekanyo e fetelletseng ea vithamine E lijong ka tlhaho. Ho feta tekano ha eona ho ka bonoa feela ho batho bao ka linako tse ling ba fetang tlatsetso ea litlatsetso tse khethehileng. Empa litlamorao tsa ho fetella ha li bohlokoa ebile li felisoa habonolo ha o emisa ho li nka. Matšoao a ho feta tekano a ka kenyelletsa:
- Ho senyeha ha mosebetsi oa mala.
- Ho ruruha ka mpa.
- Ho nyekeloa.
- Matlalo a letlalo.
- Khatello ea marotholi.
- Ho tšoaroa ke hlooho.
Khaello ea Vitamin E
Motho ea jang hantle, ea phetseng hantle, ea se nang litloaelo tse mpe le mafu a sa foleng, khaello ea vithamine E, ho latela litsebi tsa phepo le lingaka, ha e tšose.
Kemiso ea tocopherol e hlokahala maemong a mararo:
- Boima ba 'mele bo tlase haholo ba masea pele ho nako.
- Batho ba nang le maloetse ao ts'ebetso ea ho kopanya likarolo tse qhibilihang mafura e sitisoang.
- Bakuli ba mafapha a gastrology, hammoho le batho ba nang le mafu a sebete.
Maemong a mang kaofela, kamohelo e eketsehileng e tlameha ho lumellanoa le ngaka. E ka ba molemo ho:
- koetliso e tloaelehileng ea lipapali;
- liphetoho tse amanang le lilemo;
- ho tlola mosebetsi oa pono;
- mafu a letlalo;
- ho khaotsa ho ilela khoeli;
- methapo ea kutlo;
- maloetse a tsamaiso ea mesifa;
- vasospasm.
Litaelo tsa tšebeliso
Bakeng sa maloetse a fapaneng, ha ho kgothaletswe ho ja ho feta 400 mg ea tocopherol ka letsatsi.
Ha pathologies ea tsamaiso ea marapo, ho lekane ho nka ho feta 200 mg, ea vithamine habeli ka letsatsi. Tsela ea kamohelo ke khoeli e 1. Mokhoa o ts'oanang oa ts'ebeliso o khothaletsoa bakeng sa dermatitis ea limelo tse fapaneng.
Empa ka ho se sebetse ka thobalano ho banna, lethal dose le le leng le ka eketsoa ho 300 mg. Nako ea thupelo le eona ke matsatsi a 30.
Ho boloka boemo ba methapo ea mali le ho ntlafatsa ts'ebetso ea pono, o ka nka tocopherol ka beke, 100-200 mg habeli ka letsatsi.
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Ho sebelisana le lithethefatsi tse ling
Vithamine E e na le mafura a qhibilihang, kahoo ho kenngoa ha eona ha ho khonehe ntle le likarolo tse nang le mafura. E le molao, li-supplement tse fanoang ke bahlahisi li fumaneha ka mokhoa oa li-capsules tse nang le mokelikeli o mafura kahare.
Tocopherol e monya hamolemo ha e nooa ka nako le lijo tse nang le vithamine C.
Ho kenella ka bongata ha selenium, magnesium, tocopherol le retinol ho na le phello e matla ea ho nchafatsa lisele tsohle tsa 'mele. Motsoako oa bona o loketse, o thusa ho khutlisa letlalo hore le tiee, o matlafatse methapo ea mali le boits'ireletso ba mmele, o hloekise 'mele oa chefo.
Tlas'a tšusumetso ea vithamine E, ho kenella hamonate ha magnesium le zinki ho etsahala. Leseli la insulin le mahlaseli a kotsi li fokotsa phello ea lona.
Ha ho kgothaletswe ho amohela hammoho le lithethefatsi tse fokotsang mali (acetylsalicylic acid, ibuprofen, joalo-joalo). E ka fokotsa ho koala mali le ho baka ho tsoa mali.
Lijo tse nang le vithamine E e ngata
| Lebitso la sehlahisoa | Litaba tsa vithamine E ka 100 g | Peresente ea Tlhokahalo ea Letsatsi le Letsatsi |
| Oli ea soneblomo | 44 mg | 440% |
| Lithollo tsa sonobolomo | 31.2 mg | 312% |
| Mayonnaise ea tlhaho | 30 mg | 300% |
| Lialmonde le makotomane | 24.6 mg | 246% |
| Margarine ea tlhaho | 20 mg | 200% |
| Oli ea mohloaare | 12.1 mg ,. | 121% |
| Koro bran | 10,4 mg | 104% |
| Matokomane a omisitsoeng | 10.1 mg ,. | 101% |
| Linate tsa phaene | 9.3 mg | 93% |
| Li-mushroom tsa Porcini (tse omisitsoeng) | 7.4 mg | 74% |
| Liapolekose tse omisitsoeng | 5.5 mg | 55% |
| Sea buckthorn | 5 mg | 50% |
| Makhopho | 5 mg | 50% |
| Makhasi a Dandelion (meroho) | 3.4 mg | 34% |
| Phofo ea koro | 3.3 mg | 33% |
| Sipinake meroho | 2,5 mg | 25% |
| Chokolete e lefifi | 2.3 mg | 23% |
| Peo ea Sesame | 2.3 mg | 23% |
Vithamine E lipapaling
Baatlelete ba ikoetlisang khafetsa, ka mokhoa o boima hangata ba hloka mohloli o mong oa tocopherol, e leng:
- e potlakisa tlhahiso ea testosterone ea tlhaho, e lebisang moahong oa mesifa mme e o lumella ho eketsa mojaro;
- e eketsa ho tiea ha likhoele tsa mesifa le phepelo ea matla 'meleng, e thusang ho fola kapele ka mor'a ho ikoetlisa;
- e loana khahlanong le radicals ea mahala ebile e tlosa chefo e senyang lisele tsa lisele tse sebetsang,
E ntlafatsa ho monya livithamini le liminerale tse ngata, e ama protheine.
Ka 2015, bo-rasaense ba Norway ba ile ba etsa phuputso e amang baatlelete le batho ba baholo. Bohlokoa ba eona e ne e le ka tsela e latelang: likhoeli tse tharo, bafo ba ile ba botsoa ho nka motsoako oa vithamine C le E, ho kenyeletsoa kamora koetliso kapa boikoetliso le pele ho bona.
Liphetho tse fumanoeng li bontšitse hore ho noa vithamine ka kotloloho pele ho ikoetlisa kapa hang kamora 'ona ha hoa ka ha fana ka keketseho ea boima ba mesifa ka matla a tsitsitseng a mojaro o amohetsoeng. Leha ho le joalo, likhoele tsa mesifa li ikamahanya ka potlako tlasa ts'usumetso ea livithamini ka lebaka la ho eketseha ha elasticity.
Lisebelisoa tsa Vithamine E
| Lebitso | Moetsi | Foromo ea tokollo | theko, itlotsa. | Ho paka tse ling |
| Tlhaho | ||||
| Tlatsa E | MRM | Li-capsules tse 60 tse nang le mefuta eohle ea vithamine E ha li hlophisoa | 1300 | |
| Famil-E | Mekhoa ea Jarrow | Matlapa a 60 a nang le alpha le gamma tocopherol, tocotrienols | 2100 | |
| Vithamine E | Dr. Mercola | Li-capsules tse 30 tse nang le sebopeho se rarahaneng sa baemeli bohle ba sehlopha sa livithamini E. | 2000 | |
| Vithamine E e Feletse | Li-Labs tsa Olympian Inc. | Li-capsules tse 60 tse nang le vithamine e feletseng, mahala ea Gluten | 2200 | |
| Vithamine E Complex | Phepo ea Bluebonnet | Li-capsules tse 60 tse nang le tlhaho ea vithamine E ea tlhaho | 2800 | |
| Vithamine E ea Tlhaho ea Tlhaho | Solgar | Li-capsules tse 100 tse nang le mefuta e 4 ea tocopherol | 1000 | |
| EA-400 | Tšimoloho e phetseng hantle | Li-capsules tse 180 tse nang le mefuta e meraro ea tocopherol | 1500 | |
| E ikhethang E | A.C. Khampani ea Grace | Matlapa a 120 a nang le alpha, beta le gamma tocopherol | 2800 | |
| Vithamine E e tsoang ho sonobolomo | Phepo e Ntle ea Khauta ea California | Matlapa a 90 a nang le mefuta e 4 ea tocopherol | 1100 | |
| Vithamine e tsoakiloeng E | Lintho tsa tlhaho | Li-capsules tse 90 le mefuta e meraro ea livithamini | 600 | |
| Tlhaho e | Hona joale Lijo | Li-capsules tse 250 tse nang le alpha-tocopherol | 2500 | |
| Vithamine E Forte | Doppelhertz | Li-capsules tse 30 tse nang le tocopherol | 250 | |
| Vithamine E e tsoang Koro germ | Amway nutrilite | Li-capsules tse 100 tse nang le tocopherol | 1000 | |
| Maiketsetso | ||||
| Vithamine E | Vitrum | Matlapa a 60 | 450 |  |
| Vithamine E | Mongolia (Slovenia) | Li-capsules tse 30 | 200 | |
| Alpha-tocopherol ea acetate | Meligen | Li-capsules tse 20 | 33 |  |
| Vithamine E | Realkaps | Li-capsules tse 20 | 45 |  |
Vithamine ea mahloriso e itšetlehile ka litšenyehelo tsa eona. Lisebelisoa tse theko e boima li lekane ho nka capsule e le 'ngoe hang ka letsatsi,' me motsoako oa mefuta eohle ea sehlopha sa E o boloka bophelo bo botle ka hohle kamoo ho ka khonehang.
Lithethefatsi tse theko e tlaase, hangata, li na le vithamine e nyane mme e hloka litekanyetso tse 'maloa ka letsatsi.
Li-vithamine tsa maiketsetso li monya butle butle 'me li ntšoa kapele; li bontšoa bakeng sa thibelo ea khaello ea vithamine e nyane. Ha ho na le khatello e tebileng ea maikutlo le liphetoho tse amanang le lilemo, hammoho le boteng ba mafu, ho kgothaletswa ho noa li-supplement ka vithamine e fumanehang ka tlhaho.
Malebela a ho khetha litlatsetso
Ha u reka tlatsetso, u lokela ho bala ka hloko sebopeho. Bahlahisi ba bangata ba fana ka e le 'ngoe feela ho baemeli ba robeli ba sehlopha sena sa livithamini - alpha-tocopherol. Empa, ho etsa mohlala, karolo e 'ngoe ea sehlopha E - tocotrienol - le eona e na le phello e hlakileng ea antioxidant.
Ho tla ba molemo ho fumana tocopherol e nang le livithamini tse mosa - C, A, liminerale - Ce, Mg.
Ela hloko litekanyetso. Seibole e lokela ho bonts'a leqhubu la ntho e sebetsang ka lethal dose le le leng la tlatsetso, hammoho le liperesente tsa boleng ba letsatsi le letsatsi. Hangata e bonts'oa ke moetsi ka mekhoa e 'meli e meholo: ekaba ka khutsufatso ea DV (e bonts'a liperesente tsa chelete e khothalletsoang), kapa ka litlhaku tsa RDA (e bonts'a palo e nepahetseng e akaretsang).
Ha u khetha mofuta oa tlhahiso ea vithamine, ho lokela ho hopoloa hore tocopherol e qhibiliha ka mafura, ka hona ho molemo ho reka tharollo ea oli kapa li-capsules tsa gelatin tse nang le eona. Matlapa a tla tlameha ho kopanngoa le lijo tse nang le mafura.
