Vitamin E yog cov vitamins tseem ceeb rau koj kev noj qab haus huv sab hauv thiab sab nraud. Thaum nws yog ib feem tseem ceeb ntawm koj cov zaub mov noj, nws tseem tuaj yeem pab koj cov tawv nqaij thiab plaub hau ib yam. Qhov no yog vim nws ua kom cov tawv nqaij noo thiab ua haujlwm zoo li lub tshuaj pleev thaiv hnub nyob rau tib lub sijhawm. Vitamin E muaj txiaj ntsig zoo rau kev noj qab haus huv thiab yog ib feem tseem ceeb ntawm kev noj zaub mov zoo thiab kev noj qab haus huv.
Cov kauj ruam
Ntu 1 ntawm 2: Nkag Siab Cov txiaj ntsig kev noj qab haus huv ntawm Vitamin E
Kauj Ruam 1. Kawm paub yog vim li cas vitamin E tseem ceeb rau koj kev noj qab haus huv
Vitamin E yog antioxidant, lub ntsiab lus nws tiv thaiv cov cell los ntawm kev puas tsuaj uas tuaj yeem tshwm sim los ntawm cov tshuaj oxidizing, xws li dawb radicals. Vitamin E kuj tseem ceeb rau lub cev tiv thaiv kab mob, teeb liab ntawm tes, qhia qee yam ntawm cov noob caj noob ces, thiab muaj ntau yam tshuaj lom nyob hauv lub cev.
- Aalpha-tocopherol, cov ntshav muaj cov vitamin E, tuaj yeem ua rau cov qog loj tuaj, nrog rau txo kev pheej hmoo mob plawv.
- Lub siab nqus alpha-tocopherol thiab tom qab ntawd rov zais nws thiab faib nws thoob plaws lub cev. Alpha-tocopherol ua haujlwm ua lub zog tiv thaiv kab mob thiab tiv thaiv cov cell los ntawm kev puas tsuaj uas tuaj yeem tshwm sim los ntawm qib siab ntawm cov dawb radicals (cov tshuaj tsim tawm ib txwm nyob hauv txhua lub cell) thiab lwm yam tshuaj oxidizing.
Kauj Ruam 2. Kawm paub txog cov txiaj ntsig kev noj qab haus huv ntxiv ntawm cov vitamin E
Ntxiv rau cov vitamin E lub luag haujlwm ua cov tshuaj tiv thaiv kab mob, nws kuj tseem tuaj yeem pab tiv thaiv kom tsis txhob txhaws los ntawm cov hlab ntsha. Qhov no txhais tau tias nws tuaj yeem tiv thaiv kev mob plawv.
Vitamin E kuj txhawb kev tiv thaiv kab mob thiab ua raws li cov tshuaj tiv thaiv kab mob
Kauj Ruam 3. Sib piv kev tshawb fawb rau kev siv vitamin E rau qee yam kev mob
Vitamin E muaj qee qhov kev noj qab haus huv tshwj xeeb raws li qee tus kws kho mob. Muaj plaub yam xwm txheej tseem ceeb uas vitamin E tau hais los pab tiv thaiv lossis kho.
- Kab mob hauv lub plawv: Vitamin E tuaj yeem tiv thaiv oxidation ntawm LDL-cholesterol. Qhov no tau ntseeg tias yuav pab tiv thaiv kev mob atherosclerosis (tawv tawv ntawm cov hlab ntsha). Vitamin E kuj tseem tuaj yeem tiv thaiv platelets los ntawm kev sib sau ua ke thiab ua rau txhaws hauv cov hlab ntsha ib ncig ntawm lub plawv - qhov no yog qhov ua rau mob plawv nres loj. Cov kev tshawb fawb loj tau qhia tias cov neeg uas muaj cov vitamin E ntau dua tuaj yeem muaj qis dua ntawm kev mob plawv. Tsis muaj kev lees paub, tau kawg, thiab qee qhov kev tshawb fawb tsis zoo li txhawb nqa vitamin E ib yam li lwm tus.
- Cancer: Cancer sawv cev zoo tshaj 100 yam kab mob sib txawv, yog li nws yuav tsis xav tsis thoob uas muaj qhov tsis sib xws hauv kev tshawb fawb ntawm vitamin E thiab mob qog noj ntshav. Ob peb qhov kev sim loj thiab ua tiav tsis tau pom muaj txiaj ntsig tseem ceeb ntawm kev noj cov vitamin E. ntxiv, qhov tseeb, qee qhov kev tshawb fawb tau pom tias kev noj cov vitamin E ntxiv tuaj yeem ua rau muaj kev pheej hmoo mob qog noj ntshav prostate.
- Kab mob qhov muag: Hnub nyoog ntsig txog macular degeneration (AMD) thiab cataracts ua rau pom kev tsis pom kev, tshwj xeeb tshaj yog cov neeg laus. Ib qhov kev sim tsim qauv loj pom tias vitamin E, nrog rau beta-carotene, Vitamin C, zinc thiab tooj liab tau txo qhov kev pheej hmoo ntawm kev tsim AMD.
- Kev nco thiab kev mloog zoo: Kev tshawb fawb tau cuam tshuam txog kev siv vitamin E los tiv thaiv kev nco thiab txhim kho kev mloog zoo.
Kauj Ruam 4. Tshawb nrhiav kev phom sij ntawm kev noj Vitamin E ntau dhau
Tib neeg feem ntau tsis paub tias koj tuaj yeem muaj ntau yam zoo. Vitamin E yog cov dej soluble, yog li yog tias koj noj cov vitamin E ntau dhau (feem ntau yog ntxiv vim tias nws nyuaj heev kom tau txais cov vitamin E ntau dhau los ntawm cov zaub mov), nws tau khaws cia hauv cov nqaij rog thiab tuaj yeem mus txog qib tshuaj lom.
Txhua hnub Tolerable Upper Intake Level (UL) rau vitamin E yog 200 mg/300 IU (hnub nyoog 1 - 3 xyoos), 300 mg/450 IU (4 - 8 xyoos), 600 mg/900 IU (9 - 13years), 800 mg/1200 IU (14 - 18 xyoo) thiab 1000 mg/1500 IU (19 xyoos thiab laus dua)
Kauj Ruam 5. Tham nrog koj tus kws kho mob txog kev ntxiv cov vitamin E rau koj noj
Yog tias koj tab tom noj tshuaj, tham nrog koj tus kws kho mob ua ntej ntxiv cov vitamin E ua ntxiv. Vitamin E tuaj yeem cuam tshuam nrog ntau yam tshuaj. Cov no suav nrog: cov ntshav thinner (anticoagulants), cov tshuaj tiv thaiv platelet xws li tshuaj aspirin, NSAIDs (xws li Tylenol thiab ibuprofen), clopidogrel (Plavix), statins (uas txo qis cov qib roj cholesterol), thiab tshuaj siv tshuaj kho mob.
Qee qhov kev tshawb fawb tau qhia pom kev pheej hmoo tuag rau cov tib neeg noj 400 IU lossis ntau dua txhua hnub. Txij ntawm no peb tsuas yog tsis paub txaus txog qhov cuam tshuam ntawm kev noj cov vitamin E ntau dhau hauv cov tshuaj ntxiv. Qhov no yog ib qho laj thawj uas ntau tus kws kho mob naturopathic pom zoo kom tau txais koj cov vitamin E los ntawm kev noj zaub mov xaiv uas muaj cov qauv ntuj
Ntu 2 ntawm 2: Tau Txais Vitamin E Los Ntawm Kev Noj Haus thiab Tshuaj Ntxiv
Kauj Ruam 1. Ib txwm ua raws cov lus pom zoo
Kev pom zoo nkag tau ua rau ntau yam vitamins thiab minerals thiab lwm yam khoom noj los ntawm Pawg Thawj Saib Xyuas Khoom Noj thiab Khoom Noj (FNB) ntawm Lub Tsev Kawm Ntawv Tshuaj ntawm Lub Tebchaws Kev Kawm (yav tas los hu ua National Academy of Sciences). Cov lus pom zoo no dhau los ntawm kev tshuaj xyuas ib ntus thiab sawv cev rau cov lus pom zoo tshaj plaws uas cov kws tshawb fawb kho mob tuaj yeem ua. FNB siv tus lej sib txawv siv qhov tseem ceeb:
- Qhov Pom Zoo Dietary Allowance (RDA): Qhov no yog "qhov nruab nrab txhua hnub ntawm kev tau txais txaus kom tau raws li qhov xav tau ntawm cov neeg noj qab haus huv ntawm yuav luag txhua (97% - 98%) cov neeg noj qab haus huv."
- Kev Tsim Nyog Tau Txais (AI): Tus nqi no tau tsim thaum "pov thawj tsis txaus los txhim kho RDA thiab tau teeb tsa nyob rau qib uas xav kom ntseeg tau tias muaj zaub mov txaus."
- Tolerable Upper Intake Level (UL): Qhov no sawv cev rau "qhov siab tshaj plaws txhua hnub tsis zoo li yuav ua rau muaj kev phom sij rau kev noj qab haus huv."
Kauj Ruam 2. Noj zaub mov zoo uas muaj vitamin E ntau ntau
Rau lub hom phiaj zoo tshaj plaws, muaj khoom noj txom ncauj txhua hnub ntawm cov noob thiab cov txiv ntoo nrog rau siv 1 tablespoon ntawm hom qoob mog, paj noob hlis, taum pauv lossis roj safflower yuav tsum muab ntau tshaj li txaus vitamin E. txhua hnub cov zaub mov zoo ntawm cov vitamin E suav nrog:
- Cov roj noob nplej: 1 diav muab 100% ntawm tus nqi txhua hnub (DV) rau Vitamin E.
- Cov noob paj noob hlis
- Qhuav ci almonds
- Roj paj noob hlis
- Safflower roj
- Qhuav roasted hazelnuts
- Txiv laum huab xeeb
- Qhuav txiv laum huab xeeb qhuav
- Zaub ntsuab
- Broccoli
- Soybean roj
- Txiv hmab txiv ntoo
- Txiv nkhaus taw
- Txiv lws suav
Kauj Ruam 3. Noj tshuaj ntxiv nrog Vitamin E
Cov tshuaj feem ntau muab alpha-tocopherol, ib hom Vitamin E, thaum cov khoom noj muab sib xyaw tocopherols, tag nrho cov spectrum ntawm Vitamin E. tib neeg lub cev vim yog lub stereoisomers uas tshwm sim los ntawm cov txheej txheem hluavtaws. Qhov no txhais tau tias yog tias koj tau txais cov ntaub ntawv hluavtaws ntawm alpha-tocopherol koj yuav tsum tau noj kwv yees li ob zaug.
- Yog tias koj txiav txim siab tau txais cov tshuaj vitamin E, feem ntau cov kws kho mob naturopathic pom zoo kom noj zaub mov tag nrho ntawm cov vitamins no. Hauv lwm lo lus, feem ntau cov kws kho mob naturopathic yuav tsis pom zoo cov ntawv hluavtaws.
- Ib qho ntxiv, vim tias cov zaub mov muaj cov tocopherols sib xyaw, yog tias koj tau txais tag nrho cov zaub mov ntawm Vitamin E, koj yuav tau txais cov tocopherols sib xyaw.
- Cov tshuaj ntxiv tau los ntawm tag nrho cov khoom noj feem ntau muaj cov ntaub ntawv no nthuav tawm rau ntawm lub npov. Hom suav nrog Xwm Txheej Txoj Kev, Lub Vaj Lub Neej, Mega Khoom Noj thiab Ua Haujlwm.
