Vitamin E (tocopherol): menene menene, kwatancen da umarnin don amfani

Vitamin E shine haɗin mahaɗan mai narkewa guda takwas (tocopherols da tocotrienols), aikin su shine mafi mahimmanci don rage saurin bayyanar canje-canje masu shekaru.

Mafi mahimmancin aiki na bitamin shine tocopherol, wannan shine yadda ake kiran sanannen bitamin E a wata hanya.

Tarihin Gano Vitamin

A cikin 1920s, wani rukuni na masana kimiyya na Amurka sun gano cewa lokacin da aka ciyar da beraye mata masu juna biyu abinci wanda ke keɓance abubuwan da ke narkewar mai, ɗan tayin ya mutu. Daga baya ya bayyana cewa muna magana ne game da waɗancan abubuwan haɗin waɗanda ake samunsu da yawa a cikin koren ganye, da kuma cikin ƙwayoyin alkama da suka bazu.

Shekaru biyu bayan haka, an kirkiro tocopherol, an bayyana aikinta dalla-dalla, kuma duk duniya ta koya game da mahimman abubuwanta.

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Aiki a jiki

Da farko dai, bitamin E yana da tasiri mai tasirin antioxidant. Yana jinkirta aikin tsufa na jiki, yana yaƙi da ɓarna da gubobi, yana kawar da mummunan tasirin masu cutar ta hanyar kyauta.

Wani mahimmin kayan mallakar tocopherol shine kiyaye aikin haihuwa. Idan ba tare da shi ba, ci gaban tayi na yau da kullun ba zai yiwu ba, yana da tasiri mai kyau ga haihuwa a cikin maza. Yana da alhakin yaduwar jini a gabobin tsarin haihuwa, yana hana ci gaban neoplasms a cikin mata da kuma inganta ingancin ruwan kwayar halitta a cikin maza, da kuma aikin maniyyi.

Vitamin E yana inganta tasirin abubuwa masu amfani a cikin kwayar halitta ta cikin membrane. Amma, a lokaci guda, ba ya ba da nassi ga waɗancan abubuwan da ke da tasirin lalata ƙwayoyin halitta, misali, gubobi. Don haka, ba wai kawai yana riƙe daidaitattun bitamin da ma'adinai ba, amma yana ƙarfafa kaddarorin kariya na tantanin halitta, yana ƙaruwa da juriya ta jiki ga tasirin cutarwa. Lalacewa ta musamman ga abubuwa masu cutarwa ana haifar da jajayen ƙwayoyin jini (erythrocytes), raguwa cikin nitsuwa wanda ke haifar da ƙwarewar jiki ga ƙwayoyin cuta da cututtuka daban-daban. Vitamin E yana kiyaye su da tabbaci, don haka a cikin cututtuka da yawa yana da mahimmanci a tallafawa jiki ta hanyar ɗaukar ƙarin abubuwan ɗauke da tocopherol.

Vitamin E na taka muhimmiyar rawa wajen hana daskarewar jini. Saboda abubuwanda take da shi, yana iya rage yawan platelets a cikin jini, wanda yake inganta gudan jini, yana inganta saurin iskar oxygen da bitamin, sannan kuma yana hana faruwar cunkoso a cikin jiragen ruwa.

Arƙashin tasirin tocopherol, sabuntawar ƙwayoyin fata yana haɓaka, yana taimakawa wajen kiyaye laushi da ƙyalli na epidermis, yana hana bayyanar wrinkles da launi mai alaƙa da shekaru.

Masana kimiyya sun gano ƙarin abubuwan mahimmanci masu mahimmanci na bitamin:

• rage saurin cutar Alzheimer;
• kare fata daga ultraviolet radiation;
• ƙara inganci;
• yana taimakawa wajen yaƙar gajiya mai ɗorewa;
• yana hana bayyanar wrinkles da wuri;
• yana karfafa garkuwar jiki;
• yana daidaita ƙwayar glucose cikin jini.

Kudin yau da kullun (umarnin don amfani)

Cin bitamin E na yau da kullun ya dogara da shekaru, salon rayuwa da yanayin rayuwa, da motsa jikin mutum. Amma masana sun gano matsakaitan alamomin bukatun yau da kullun, waɗanda suke da mahimmanci ga kowane mutum ba tare da gazawa ba:

Ya kamata a tuna cewa wannan alamar tana ƙaruwa game da alamomin likita, alal misali, wajen magance cututtuka masu haɗuwa. Ana kuma nuna karin bitamin ga 'yan wasan wanda wadatattun kayansu da abubuwan alamominsu suna cinyewa sosai.

Doara yawan aiki

Kusan ba zai yuwu a sami yawan adadin bitamin E daga abinci ba. Ana iya lura da yawan abin da yake cikin sa kawai ga waɗancan mutane waɗanda a wasu lokuta suka wuce abin da aka ba da shawarar na musamman na kari. Amma sakamakon wuce haddi ba shi da mahimmanci kuma ana iya kawar da shi sauƙin lokacin da kuka daina shan. Symptomswayar cututtukan ƙwayar cuta na iya haɗawa da:

• Rushewar aikin hanji.
• Ciwan ciki.
• Ciwan mara
• Rashin fata.
• Matsin lamba ya saukad da.
• Ciwon kai.

Rashin Vitamin E

Mutumin da ya ci abinci yadda ya kamata, ya jagoranci rayuwa mai kyau, ba shi da halaye marasa kyau da cututtuka masu ɗorewa, ƙarancin bitamin E, a cewar masana abinci da likitoci, ba ya barazanar.

Maganin tocopherol ya zama dole a cikin abubuwa uku:

1. Lowarancin nauyin haihuwa ƙarancin haihuwa.
2. Mutanen da ke fama da cututtukan da ke ɓar da tsarin haɗakar abubuwa masu narkewar mai.
3. Marasa lafiya na sassan ciki, da kuma mutanen da ke da cututtukan hanta.

A duk sauran lokuta, dole ne a yarda da ƙarin shigarwa tare da likita. Zai iya zama da amfani ga:

• horo na wasanni na yau da kullun;
• canjin shekaru;
• keta aikin gani;
• cututtukan fata;
• gama al'ada;
• neuroses;
• cututtuka na tsarin musculoskeletal;
• maganin vasospasm.

Umarnin don amfani

Don cututtuka daban-daban, ba a ba da shawarar cinye fiye da 400 MG na tocopherol kowace rana.

Game da cututtukan cututtukan abubuwa na tsarin ƙashi, ya isa ya ɗauki fiye da 200 MG na bitamin sau biyu a rana. Hanyar shigarwa wata 1 ne. Ana amfani da wannan hanyar amfani dasu don cututtukan fata na asali daban-daban.

Amma tare da lalatawar jima'i a cikin maza, za a iya ƙara nauyin kashi ɗaya zuwa 300 MG. Tsawon karatun kuma kwanaki 30 ne.

Don kula da yanayin jijiyoyin jini da inganta aikin gani, zaka iya shan tocopherol na sati daya, 100-200 MG sau biyu a rana.

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Yin hulɗa tare da wasu magunguna

Vitamin E mai narkewar mai ne, saboda haka shan sa ba zai yiwu ba tare da abubuwan da ke dauke da mai ba. A matsayinka na ƙa'ida, ana samun abubuwan haɗin da masana'antun ke bayarwa a cikin nau'i na capsules tare da mai mai mai ciki.

Tocopherol ya fi dacewa idan aka sha shi a lokaci tare da abincin da ke ɗauke da bitamin C.

Hadadden abincin selenium, magnesium, tocopherol da retinol yana da tasiri na sake farfadowa akan dukkan kwayoyin jikin mutum. Haɗuwarsu shine manufa, yana taimakawa sake dawo da fata, ƙarfafa jini da rigakafi, tsarkake jikin gubobi.

A ƙarƙashin tasirin bitamin E, mafi kyawun shan magnesium da zinc yana faruwa. Insulin da hasken ultraviolet suna rage tasirinsa.

Ba a ba da shawarar liyafar haɗin gwiwa tare da magungunan rage jini (acetylsalicylic acid, ibuprofen, da sauransu). Yana iya rage daskarewar jini da haifar da zub da jini.

Abincin da ke cike da bitamin E

Vitamin E a cikin wasanni

'Yan wasan da ke shan na yau da kullun, motsa jiki masu motsa jiki gaba ɗaya suna buƙatar ƙarin tushen tocopherol, wanda:

• yana hanzarta samar da testosterone na halitta, wanda ke haifar da gina tsoka kuma yana ba ku damar haɓaka kaya;
• ƙara haɓaka na zaren tsoka da samar da kuzari ga jiki, wanda ke taimakawa wajen murmurewa da sauri bayan motsa jiki;
• yana yaƙi da 'yanci kyauta kuma yana cire gubobi waɗanda ke lalata ƙwayoyin halitta masu haɗi,
  inganta shayarwar bitamin da yawa da ma'adanai, yana shafar haɗakar furotin.

A shekarar 2015, masana kimiyyar kasar Norway sun gudanar da wani bincike wanda ya shafi 'yan wasa da tsofaffi. Mahimmancinsa ya kasance kamar haka: na tsawon watanni uku, an nemi batutuwan su ɗauki haɗin bitamin C da E, gami da bayan horo ko motsa jiki da kuma gabansu.

Sakamakon da aka samo ya nuna cewa shan bitamin kai tsaye kafin motsa jiki ko kuma nan da nan bayan su bai ba da ƙaruwa cikin ƙwayar tsoka ba tare da ƙarfin ƙarfin nauyin da aka karɓa. Koyaya, ƙwayoyin tsoka sun daidaita da sauri a ƙarƙashin rinjayar bitamin saboda ƙarancin ƙarfi.

Earin Vitamin E

Suna	Maƙerin kaya	Sakin Saki	farashi, goge	Packagingara marufi
Na halitta
Kammala E	MRM	60 capsules dauke da kowane nau'in bitamin E a cikin abun da ke ciki	1300
Famil-E	Tsarin Jarrow	Allunan 60 dauke da alpha da gamma tocopherol, tocotrienols	2100
Vitamin E	Dr. Mercola	30 capsules tare da hadadden abun da ke ciki na duk wakilan ƙungiyar bitamin E	2000
Vitamin E cikakke	Olympian Labs Inc.	60 Cikakken Vitamin Capsules, Kyakkyawan Gluten	2200
Ungiyar Vitamin E	Abincin mai gina jiki na Bluebonnet	60 capsules tare da hadadden bitamin E	2800
Kyakkyawan Raunin Vitamin E	Solgar	100 capsules dauke da nau'i 4 na tocopherol	1000
E-400	Asalin lafiya	180 capsules tare da nau'ikan tocopherol iri uku	1500
Musamman E	A.C. Kamfanin Alheri	Allunan 120 tare da alpha, beta da gamma tocopherol	2800
Vitamin E daga Sunflower	Abincin Gina na California	90 allunan tare da nau'ikan tocopherol guda 4	1100
Cakuda Vitamin E	Abubuwan yanayi	90 capsules da nau'ikan bitamin guda uku	600
Na halitta e	Yanzu Abinci	250 capsules tare da alpha-tocopherol	2500
Vitamin E tearfin	Doppelhertz	30 capsules tare da tocopherol	250
Vitamin E daga ƙwayar alkama	Amway nutrilite	100 capsules dauke da tocopherol	1000
Roba
Vitamin E	Vitrum	60 allunan	450
Vitamin E	Zentiva (Slovenia)	30 kwantena	200
Alpha-tocopherol acetate	Meligen	20 kwantena	33
Vitamin E	Gyara	20 kwantena	45

Hankalin bitamin ya dogara da farashin sa. Ya isa a ɗauki kayan haɗi masu tsada guda 1 mai tsada sau ɗaya a rana, kuma haɗuwa da dukkan nau'ikan ƙungiyar E sun fi tasiri wajen tallafawa kiwon lafiya.

Magunguna marasa tsada, a matsayin mai mulkin, suna da ƙarancin bitamin kuma suna buƙatar allurai da yawa kowace rana.

Ana amfani da bitamin na roba a hankali kuma ana saurin fitar da su, ana nuna su don rigakafin ƙaramin rashi bitamin. Game da tsananin damuwa da canje-canje masu alaƙa da shekaru, da kasancewar cututtuka, ana bada shawarar ɗaukar kari tare da samuwar bitamin ta halitta.

Nasihu don zabar kari

Lokacin sayen kari, yakamata ku karanta abun da ke ciki a hankali. Yawancin masana'antun suna ba da ɗayan wakilai takwas kawai na wannan rukunin bitamin - alpha-tocopherol. Amma, alal misali, wani ɓangaren ƙungiyar E - tocotrienol - shima yana da tasirin tasirin antioxidant.

Zai zama da amfani don samun tocopherol tare da bitamin abokantaka - C, A, ma'adanai - Ce, Mg.

Kula da sashi. Lakabin ya kamata ya nuna narkar da abu mai aiki a cikin kashi 1 na ƙarin, da kuma yawan ƙimar yau da kullun. Mafi yawan lokuta ana nuna shi ta hanyar masana'anta a manyan hanyoyi biyu: ko dai tare da taƙaitaccen DV (yana nuna kashi na adadin da aka ba da shawarar), ko kuma tare da haruffa RDA (yana nuna mafi ƙarancin matsakaicin adadin).

Lokacin zabar wani nau'i na sakin bitamin, ya kamata a tuna cewa tocopherol mai narkewa ne mai narkewa, don haka ya fi dacewa da siyan maganin mai ko kuma gelatin capsules da ke ciki. Dole ne a hada allunan da abinci mai mai mai.

Kalli bidiyon: Vitamin E cream. (Nuwamba 2024).