Vitamin E yog cov sau los ntawm yim lub cev roj-soluble sib txuas (tocopherols thiab tocotrienols), qhov kev nqis tes ua uas tau ua lub luag haujlwm tseem ceeb yog ua kom qhov kev hloov pauv hloov pauv ntawm lub hnub nyoog hloov pauv.
Kev siv ntau tshaj ntawm cov vitamin yog tocopherol, qhov no yog li cas cov paub vitamin E hu ua lwm txoj hauv kev.
Vitamin Tshawb Pom Keeb Kwm
Hauv 20s ntawm lub xyoo pua XX, ib pawg kws tshawb fawb Asmeskas tau tshawb pom tias thaum cov nas cev xeeb tub tau noj zaub mov uas tsis suav nrog cov khoom roj hauv lub cev, cov me nyuam hauv plab tuag tas. Tom qab ntawd nws tau raug tshaj tawm tias peb tab tom tham txog cov khoom ntawd uas pom muaj nyob hauv zaub ntsuab ntsuab ntau, thiab ntxiv rau hauv cov noob nplej cog qoob loo.
Ob xyoo lawm tom qab, tocopherol tau muab tso ua ke, nws qhov kev nqis tes ua tau piav qhia txhua yam, thiab thoob ntiaj teb paub txog nws cov khoom tseem ceeb.
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Ua rau lub cev
Ua ntej tshaj plaws, cov vitamin E muaj cov roj antioxidant zoo. Nws ua rau qeeb qeeb ntawm cov txheej txheem kev laus ntawm lub cev, tawm tsam cov khib nyiab thiab co toxins, thiab neutralizes qhov tsis zoo ntawm cov dawb radicals.
Lwm qhov tseem ceeb ntawm tocopherol yog kev saib xyuas ntawm kev ua me nyuam. Yog tsis muaj nws, kev txhim kho li qub ntawm tus me nyuam hauv plab tsis yooj yim sua, nws muaj txiaj ntsig zoo ntawm kev ua tub rog nyob rau hauv tus txiv neej. Nws yog lub luag haujlwm rau cov ntshav ncig hauv cov khoom nruab nrog cev, tiv thaiv kev loj hlob ntawm neoplasms hauv cov poj niam thiab txhim kho cov kua dej ua kua hauv txiv neej, nrog rau cov haujlwm ntawm cov phev.
Vitamin E txhim kho lub permeability ntawm muaj txiaj ntsig cov ntsiab lus rau hauv lub cell los ntawm nws daim nyias nyias. Tab sis, tib lub sijhawm, nws tsis muab cov lus hla rau cov tshuaj uas muaj kev puas tsuaj ntawm lub cell, piv txwv li, co toxins. Yog li, nws tsis tsuas yog tswj cov vitamin-ntxhia nyiaj tshuav, tab sis kuj ntxiv dag zog rau cov khoom tiv thaiv ntawm tes, nce tag nrho cov kev tawm tsam ntawm lub cev mus rau cov kev puas tsuaj cuam tshuam. Tshwj xeeb kev puas tsuaj rau cov tshuaj phem yog tshwm sim los ntawm cov kab mob ntshav liab (erythrocytes), qhov txo qis hauv kev ua kom cov neeg ua rau muaj kev cuam tshuam ntau ntxiv ntawm lub cev mus rau ntau cov kab mob thiab kab mob. Vitamin E ntseeg tau tiv thaiv lawv, yog li nyob rau hauv ntau yam kab mob nws yog qhov tseem ceeb los txhawb lub cev los ntawm kev noj cov tshuaj ntxiv uas muaj tocopherol.
Vitamin E ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv cov ntshav txhaws. Vim nws cov tshuaj lom neeg lub cev, nws muaj peev xwm txo qis kev sib xyaw ntawm cov plasmaets hauv cov ntshav, uas txhim kho cov ntshav khiav, txhawb txoj kev nrawm ntawm oxygen thiab vitamins, thiab tseem tuaj yeem tiv thaiv qhov tshwm sim ntawm congestion hauv cov hlab ntsha.
Nyob rau hauv kev cuam tshuam ntawm tocopherol, kev tsim kho ntawm cov tawv nqaij ua kom nrawm dua, nws pab tswj kev ywj pheej thiab elasticity ntawm daim tawv nqaij, tiv thaiv qhov tsos ntawm wrinkles thiab hais txog lub hnub nyoog pigmentation.
Cov kws tshawb fawb tau txheeb pom cov khoom tseem ceeb ntawm cov vitamin:
- qeeb ntawm chav kawm ntawm Alzheimer tus kab mob;
- tiv thaiv daim tawv nqaij los ntawm ultraviolet hluav taws xob;
- nce efficiency;
- pab txhawm rau tua cov qaug zog mob ntsws ntev;
- tiv thaiv qhov tshwm sim thaum ntxov ntawm wrinkles;
- nthuav lub cev tsis muaj zog;
- normalizes ntshav qabzib concentration.
Niaj hnub tus nqi (cov lus qhia rau siv)
Kev noj zaub mov txhua hnub ntawm cov vitamin E yog nyob ntawm lub hnub nyoog, kev ua neej thiab kev nyob zoo, thiab kev siv lub cev. Tab sis cov kws tshaj lij tau txiav tawm qhov ntsuas nruab nrab ntawm qhov xav tau txhua hnub, uas tsim nyog rau txhua tus neeg tsis ua tsis tiav:
| Lub hnub nyoog | Kev noj haus txhua hnub ntawm cov vitamin E, mg |
| 1 txog 6 hlis | 3 |
| 6 hli txog 1 xyoos | 4 |
| 1 mus rau 3 xyoos | 5-6 |
| 3-11 xyoos | 7-7.5 |
| 11-18 xyoos | 8-10 |
| Los ntawm 18 xyoo | 10-12 |
Nws yuav tsum tau yug hauv siab tias qhov ntsuas no nce thaum tus kws kho mob qhia tau, piv txwv, hauv kev kho cov kab mob concomitant. Vitamin supplementation kuj tseem qhia rau cov neeg ncaws pob uas lawv cov peev txheej thiab cov nyiaj ntawm cov kab kawm tseem noj ntau ntau sib zog.
Noj ntau dhau
Nws yuav luag tsis muaj peev xwm kom tau txais ntau dhau ntawm cov vitamin E los ntawm cov zaub mov ib txwm muaj. Nws txoj kev noj tshuaj ntau dhau tuaj yeem pom tshwm sim tsuas yog hauv cov neeg uas qee zaum dhau ntawm kev pom zoo kom muaj kev noj zaub mov tshwj xeeb. Tab sis qhov tshwm sim ntawm kev dhau hwv tsis yog qhov tseem ceeb thiab raug tshem tawm yooj yim thaum koj tsum tsis noj. Cov tsos mob ntau dhau hwv yuav suav nrog:
- Kev cuam tshuam ntawm txoj hnyuv.
- Flatulence.
- Xeev siab.
- Daim tawv nqaij ua pob.
- Siab dauv.
- Mob taub Hau.
Vitamin E tsis txaus
Tus neeg noj zaub mov zoo, ua lub neej noj qab nyob zoo, tsis muaj tus cwj pwm phem thiab kab mob ntev, muaj kab mob vitamin E, raws li kev noj haus thiab kws kho mob, tsis hem thawj.
Tshuaj ntawm tocopherol yog qhov tsim nyog nyob rau hauv peb kis:
- Tseem ceeb uas cov me nyuam yug ntxov uas tsis muaj ceeb thawj ua ntej.
- Cov neeg raug kev txom nyem los ntawm cov kab mob nyob rau hauv uas cov txheej txheem ntawm assimilation ntawm cov roj-soluble Cheebtsam cuam tshuam.
- Cov neeg mob ntawm lub plab lub chaw, nrog rau cov neeg muaj kab mob siab.
Hauv txhua lwm yam mob, yuav tsum tau txais kev nkag ntxiv nrog kws kho mob. Nws tuaj yeem muaj txiaj ntsig zoo rau:
- kev qhia ua kis las tas li;
- kev hloov pauv ntawm lub hnub nyoog;
- ua txhaum ntawm kev pom muaj nuj nqi;
- daim tawv nqaij mob;
- lawm ntas;
- neuroses;
- cov kab mob ntawm cov leeg musculoskeletal;
- vasospasm.
Cov lus qhia rau kev siv
Rau ntau yam kabmob, nws tsis pom zoo kom haus ntau dua 400 mg ntawm tocopherol ib hnub.
Nrog pathologies ntawm lub ntsiab ntawm cov pob txha pob txha, nws txaus los noj tsis ntau tshaj 200 mg ntawm vitamin ob zaug ib hnub. Lub chav kawm ntawm kev nkag yog 1 lub hlis. Tib txoj kev ntawm kev siv yog pom zoo rau dermatitis ntawm ntau lub hauv paus pib.
Tab sis nrog kev sib daj sib deev hauv cov txiv neej, ib koob tshuaj ntawm ib zaug tuaj yeem nce mus rau 300 mg. Lub sijhawm tiv thaiv kuj yog 30 hnub.
Txhawm rau tswj hwm lub xeev ntawm cov hlab ntsha thiab txhim kho kev pom kev ua haujlwm, koj tuaj yeem noj tocopherol rau ib lub lim tiam, 100-200 mg ob zaug ib hnub.
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Kev cuam tshuam nrog lwm yam tshuaj
Vitamin E yog cov roj-soluble, yog li nws txoj kev nqus tsis tuaj yeem ua tau yam tsis muaj cov rog hauv cov khoom. Raws li txoj cai, cov khoom pabcuam uas muab los ntawm cov tuam ntxhab muaj nyob rau hauv daim ntawv ntawm tsiav tshuaj nrog kua roj ua kua hauv.
Tocopherol zoo dua tuaj thaum coj ib zaug nrog cov khoom noj uas muaj vitamin C.
Kev sib xyaw ua ke ntawm selenium, magnesium, tocopherol thiab retinol muaj lub zog ua kom zoo rau txhua lub hlwb ntawm lub cev. Lawv kev sib xyaw ua ke yog qhov zoo, nws pab kho daim tawv nqaij kom rov zoo, ntxiv dag zog rau cov roj ntsha thiab kev tiv thaiv kab mob, ntxuav lub cev ntawm co toxins.
Nyob hauv kev cuam tshuam ntawm cov vitamin E, kev nqus tau zoo ntawm magnesium thiab zinc tshwm sim. Cov tshuaj insulin thiab ultraviolet lub teeb txo nws cov nyhuv.
Kev sib koom tes nrog kev noj tshuaj ntshav cov ntshav (acetylsalicylic acid, ibuprofen, thiab lwm yam) tsis pom zoo. Nws tuaj yeem txo cov ntshav txhaws thiab ua rau ntshav tsis los ntshav.
Cov zaub mov muaj protein ntau
| Cov khoom lag luam npe | Vitamin E cov ntsiab lus hauv 100 g | Feem Pua Yuav Tsum Tau Ua Txhua Hnub |
| Sunflower roj | 44 mg | 440% |
| Paj noob hlis ntsiav | 31,2 mg | 312% |
| Ntuj mayonnaise | 30 mg | 300% |
| Almonds thiab hazelnuts | 24.6 mg | 246% |
| Ntiaj teb margarine | 20 mg | 200% |
| Txiv roj roj | 12,1 mg | 121% |
| Nplej nyom | 10,4 mg | 104% |
| Txiv laum huab xeeb | 10,1 mg | 101% |
| Ntoo thuv ceev | 9.3 mg | 93% |
| Nceb Porcini (qhuav) | 7.4 mg | 74% |
| Qhuav apricots | 5.5 mg | 55% |
| Hiav txwv buckthorn | 5 mg | 50% |
| Pob txuv | 5 mg | 50% |
| Dandelion nplooj (zaub ntsuab) | 3.4 mg | 34% |
| Cov hmoov nplej | 3.3 mg | 33% |
| Spinach zaub ntsuab | 2.5 mg | 25% |
| Qhob noom xim kasfes dub | 2.3 mg | 23% |
| Noob hnav noob | 2.3 mg | 23% |
Vitamin E hauv kev ua kis las
Cov neeg ncaws pob uas tau tawm dag zog tsis tu ncua, kev tawm dag zog ib ce feem ntau xav tau ib qho chaw ntxiv ntawm tocopherol, uas:
- tsub kom zus tau tej cov testosterone ntau lawm, uas ua rau cov leeg tsim thiab ua kom koj nce lub nra;
- nce lub elasticity ntawm cov leeg nqaij thiab muab lub zog rau lub cev, uas yuav pab kom rov zoo dua tom qab qoj ib ce;
- tawm tsam dawb radicals thiab tshem tawm cov co toxins uas ua kev puas rau cov ntaub so ntswg mob,
txhim kho kev nqus ntawm ntau cov vitamins thiab minerals, cuam tshuam rau synthesis protein.
Hauv xyoo 2015, Norwegian tus kws tshawb fawb tau ua qhov kev tshawb fawb uas koom nrog cov neeg ncaws pob thiab cov neeg laus. Lub ntsiab lus ntawm nws tau muaj raws li hauv qab no: rau peb lub hlis, cov ncauj lus tau thov kom muaj kev sib xyaw ntawm cov vitamin C thiab E, suav nrog tom qab kev cob qhia lossis kev siv dag zog thiab ua ntej lawv.
Cov txiaj ntsig tau pom tias kev noj cov vitamin ncaj qha ua ntej kev tawm dag zog lub cev lossis tam sim ntawd tom qab lawv tsis tau muab cov leeg ntau ntxiv nrog lub zog ruaj khov ntawm cov tau txais. Txawm li cas los xij, cov leeg nqaij hloov kho sai dua nyob rau hauv kev cuam tshuam ntawm cov vitamins vim muaj ntau dua elasticity.
Vitamin E Tshuaj Ntxiv
| Npe | Chaw tsim tshuaj paus | Daim ntawv tso tawm | nqi, tshiav. | Ntxiv ntim |
| Ntuj | ||||
| Ua tiav E | MRM | 60 tsiav tshuaj muaj txhua hom vitamin E hauv muaj pes tsawg leeg | 1300 | |
| Famil-E | Qauv Jarrow | 60 ntsiav tshuaj uas muaj alpha thiab gamma tocopherol, tocotrienols | 2100 | |
| Vitamin E | Dr. Mercola | 30 tsiav tshuaj nrog cov txheej txheem nyuaj ntawm txhua tus neeg sawv cev ntawm pab pawg ntawm cov vitamins E | 2000 | |
| Vitamin E Tiav | Olympian Labs Inc. | 60 Tag Nrho Vitamin Capsules, Gluten Dawb | 2200 | |
| Vitamin E Complex | Cov khoom noj khoom haus Bluebonnet | 60 tsiav tshuaj nrog natural vitamin E complex | 2800 | |
| Tsuag ntuj pub Vitamin E | Solgar | 100 tsiav tshuaj muaj 4 daim ntawv ntawm tocopherol | 1000 | |
| E-400 | Lub hauv paus noj qab haus huv | 180 tsiav tshuaj nrog peb hom tocopherol | 1500 | |
| Cim E | A.C. Pawg Tuam Txhab | 120 ntsiav tshuaj nrog alpha, beta thiab gamma tocopherol | 2800 | |
| Vitamin E los ntawm Paj noob hlis | California Khoom Noj Khoom Haus Kub | 90 ntsiav tshuaj nrog 4 hom tocopherol | 1100 | |
| Mixed Vitamin E | Ntuj yam | 90 tsiav tshuaj thiab peb hom vitamins | 600 | |
| Ntuj e | Tam Sim No Khoom Noj | 250 tsiav tshuaj nrog alpha-tocopherol | 2500 | |
| Vitamin E Forte | Doppelhertz | 30 tsiav tshuaj nrog tocopherol | 250 | |
| Vitamin E los ntawm Nplej Germ | Amway txiv nutrilite | 100 tsiav tshuaj muaj tocopherol | 1000 | |
| Khoom cua | ||||
| Vitamin E | Vitrum | 60 ntsiav tshuaj | 450 |  |
| Vitamin E | Zentiva (Slovenia) | 30 tsiav tshuaj | 200 | |
| Alpha-tocopherol acetate | Meligen | 20 tsiav tshuaj | 33 |  |
| Vitamin E | Cawb sawv daws | 20 tsiav tshuaj | 45 |  |
Qhov concentration ntawm cov vitamin nyob ntawm nws cov nqi. Cov tshuaj pab kim kim txaus kom noj 1 lub tshuaj tsiav ib zaug ib hnub, thiab kev sib xyaw ntawm txhua hom E pawg tswj kev noj qab haus huv kom zoo li sai tau.
Cov tshuaj pheej yig, raws li txoj cai, muaj qhov tsis txaus ntawm cov vitamin thiab xav tau ob peb zaug tshuaj ib hnub.
Cov vitamins hluavtaws yog nqus tau qeeb dua thiab nthuav tawm sai dua; lawv qhia rau kev tiv thaiv kev tsis muaj cov vitamins tsis txaus. Yog tias muaj kev ntxhov siab hnyav thiab hloov mus rau lub hnub nyoog, nrog rau cov kab mob, nws tau pom zoo kom noj tshuaj pab nrog lub cev tau txais vitamin.
Cov lus qhia xaiv cov kev pabcuam ntxiv
Thaum nriav cov khoom ntxiv, koj yuav tsum ua tib zoo nyeem cov lus sib xyaw. Feem ntau cov neeg tsim khoom tsuas yog ib ntawm yim tus neeg sawv cev ntawm pawg vitamins no - alpha-tocopherol. Tab sis, piv txwv li, lwm qhov ntxiv ntawm pawg E - tocotrienol - kuj tseem muaj cov ntsiab lus tiv thaiv antioxidant.
Nws yuav pab tau kom tau txais tocopherol nrog cov phooj ywg vitamins - C, A, minerals - Ce, Mg.
Ua tib zoo saib seb qhov ntau npaum li cas. Cov ntawv yuav tsum tau qhia txog qhov kev coj ntawm cov tshuaj nquag hauv 1 koob tshuaj ntxiv, nrog rau feem pua ntawm cov txiaj ntsig txhua hnub. Nws feem ntau yog qhia los ntawm cov chaw tsim khoom hauv ob txoj kev: xws li nrog cov tsiaj ntawv luv DV (qhia qhov feem pua ntawm cov nyiaj uas pom zoo), lossis nrog cov tsiaj ntawv RDA (qhia txog qhov ntsuas nruab nrab zoo tshaj).
Thaum xaiv cov qauv ntawm cov vitamin tso tawm, nws yuav tsum nco ntsoov tias tocopherol yog cov roj-soluble, yog li nws yog qhov zoo tshaj plaws los yuav ib qho roj pleev lossis gelatin capsules uas muaj nws. Cov ntsiav tshuaj yuav tsum tau ua ke nrog cov khoom noj muaj roj.
