Taw qhia
Vitamin E yog ib qho roj-soluble vitamin uas ua lub luag haujlwm tseem ceeb hauv kev tswj hwm kev noj qab haus huv thiab kev noj qab haus huv. Cov khoom noj tseem ceeb no feem ntau pom muaj nyob hauv cov nroj tsuag, tag nrho cov khoom noj, thiab tuaj yeem noj hauv cov tshuaj ntxiv. Raws li cov tshuaj antioxidant, vitamin E pab tiv thaiv cov hlwb los ntawm kev puas tsuaj los ntawm kev puas tsuaj ib puag ncig xws li kev ua qias tuaj, UV rays, thiab hluav taws xob. Hauv tsab xov xwm no, peb yuav delve tob rau hauv ntau cov txiaj ntsig thiab kev ua haujlwm ntawm cov khoom noj tseem ceeb no.
Hom ntawm vitamin E
Vitamin E yog ib tsev neeg ntawm yim lub tebchaw, muaj plaub tocopherols thiab plaub tocotrienols. Cov feem ntau cov vitamin E pom nyob rau hauv cov khoom noj thiab tshuaj yog alpha-tocopherol. Txawm li cas los xij, tag nrho yim daim ntawv muaj cov haujlwm sib txawv thiab cov yam ntxwv. Tocopherols yog cov tshuaj lom neeg muaj txiaj ntsig tshaj plaws ntawm cov vitamin E, thaum tocotrienols muaj cov tshuaj tiv thaiv antioxidant uas tshwj xeeb los ntawm tocopherols.
Vitamin E raws li Antioxidant
Antioxidants yog cov khoom uas pab tiv thaiv cov hlwb los ntawm kev puas tsuaj los ntawm cov dawb radicals, uas yog tsis ruaj tsis khov molecules uas tsim los ntawm ib txwm metabolic dab nyob rau hauv lub cev, raws li zoo raws li los ntawm ib puag ncig yam xws li cov pa phem, hluav taws xob, thiab UV rays. Vitamin E yog ib tug muaj zog antioxidant uas pab neutralize dawb radicals thiab tiv thaiv kev puas tsuaj rau cell membranes thiab lwm yam qauv. Qhov no, nyob rau hauv lem, pab tiv thaiv cov kab mob ntev xws li mob qog noj ntshav, kab mob plawv, thiab Alzheimer's disease.
Vitamin E rau kev noj qab haus huv ntawm lub plawv
Ib qho txiaj ntsig zoo tshaj plaws ntawm vitamin E yog nws lub peev xwm los txhawb kev mob plawv. Cov kev tshawb fawb tau pom tias cov neeg uas noj cov tshuaj vitamin E los yog noj cov khoom noj uas muaj vitamin E muaj tsawg dua kev pheej hmoo ntawm kev mob plawv. Vitamin E txhim kho kev ncig los ntawm kev nthuav cov hlab ntsha thiab txo qhov mob. Tsis tas li ntawd, nws pab tiv thaiv kev tsim cov plaque hauv cov hlab ntsha, uas tuaj yeem ua rau txhaws thiab ua rau muaj kev pheej hmoo ntawm plawv nres lossis mob stroke.
Vitamin E rau daim tawv nqaij noj qab haus huv
Vitamin E kuj muaj txiaj ntsig zoo rau cov tawv nqaij noj qab haus huv. Nws pab tiv thaiv daim tawv nqaij los ntawm oxidative kev nyuaj siab los ntawm UV rays thiab muaj kuab paug, uas yuav ua rau ntxov ntxov laus, wrinkles, thiab daim tawv nqaij puas. Vitamin E kuj tseem pab txhawb kev tsim cov collagen, uas yog qhov tseem ceeb rau kev tswj cov tawv nqaij elasticity. Tsis tas li ntawd, nws muaj cov tshuaj tiv thaiv kab mob uas pab txo qis liab thiab khaus khaus.
Vitamin E rau lub hlwb noj qab haus huv
Vitamin E ua lub luag haujlwm tseem ceeb hauv kev saib xyuas lub hlwb. Nws pab tiv thaiv oxidative kev puas tsuaj rau lub hlwb hlwb, uas tuaj yeem ua rau lub hlwb poob qis thiab Alzheimer's kab mob. Cov kev tshawb fawb tau pom tias cov neeg uas noj cov zaub mov uas muaj vitamin E muaj tsawg dua kev pheej hmoo ntawm kev tsim kab mob Alzheimer. Vitamin E kuj pab txhim kho lub hlwb ua haujlwm thiab nco.
Vitamin E rau Vision Health
Vitamin E yog qhov tseem ceeb rau kev saib xyuas qhov muag. Nws pab tiv thaiv lub qhov muag los ntawm oxidative kev nyuaj siab los ntawm UV rays thiab muaj kuab paug, uas tuaj yeem ua rau cataracts thiab lwm yam kab mob qhov muag. Vitamin E kuj tseem pab txhim kho cov ntshav ntws mus rau qhov muag thiab tiv thaiv cov kua dej ntau ntxiv, uas tuaj yeem ua rau muaj teeb meem tsis pom kev.
Khoom noj khoom haus qhov chaw ntawm vitamin E
Cov zaub mov zoo tshaj plaws ntawm cov vitamin E yog cov nroj tsuag, tag nrho cov khoom noj xws li txiv ntseej, noob, thiab nplooj ntsuab ntsuab. Qee qhov chaw sab saum toj ntawm vitamin E muaj xws li almonds, hazelnuts, spinach, broccoli, thiab sunflower noob. Vitamin E kuj muaj nyob rau hauv fortified cereals, roj, thiab ntxiv.
Pom zoo noj txhua hnub ntawm vitamin E
Kev pom zoo noj txhua hnub ntawm cov vitamin E txawv nyob ntawm hnub nyoog, poj niam txiv neej, thiab kev noj qab haus huv tag nrho. Lub National Institutes of Health (NIH) pom zoo kom noj cov vitamin E txhua hnub hauv qab no:
- Me nyuam mos (0-6 hli): 4 milligrams (mg)
- Me nyuam mos (7-12 hli): 5 mg
- Cov menyuam yaus (1-3 xyoo): 6 mg
- Cov menyuam yaus (4-8 xyoo): 7 mg
- Cov menyuam yaus (9-13 xyoo): 11 mg
- Cov Hluas (14-18 xyoo): 15 mg
- Cov neeg laus (19 xyoo thiab laus dua): 15 mg
Vitamin E Ntxiv
Cov tshuaj vitamin E muaj nyob rau hauv ntau hom, nrog rau cov tshuaj ntsiav, ntsiav tshuaj, thiab kua. Thaum xaiv cov vitamin E ntxiv, nws yog ib qho tseem ceeb uas yuav tsum tau saib rau cov qauv ntawm cov vitamin E (d-alpha-tocopherol) es tsis yog cov ntaub ntawv hluavtaws (dl-alpha-tocopherol). Lub ntuj daim ntawv ntawm vitamin E yog yooj yim absorbed thiab siv los ntawm lub cev.
Nws tseem ceeb heev uas yuav tsum nco ntsoov tias cov tshuaj vitamin E ntau yuav ua rau muaj kev phom sij thiab tuaj yeem ua rau muaj kev phiv xws li los ntshav, xeev siab, thiab raws plab. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tsum tau ua raws li cov lus pom zoo niaj hnub noj cov vitamin E thiab sab laj nrog tus kws kho mob ua ntej noj cov tshuaj.
Xaus
Hauv kev xaus, vitamin E yog cov khoom noj tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv kev tswj hwm kev noj qab haus huv thiab kev noj qab haus huv. Raws li antioxidant, nws pab tiv thaiv cov hlwb los ntawm kev puas tsuaj los ntawm cov dawb radicals thiab tiv thaiv cov kab mob ntev xws li mob qog noj ntshav, kab mob plawv, thiab Alzheimer's disease. Vitamin E kuj muaj txiaj ntsig zoo rau daim tawv nqaij, hlwb, thiab kev pom kev noj qab haus huv. Cov khoom noj zoo tshaj plaws ntawm cov vitamin E yog cov nroj tsuag, tag nrho cov khoom noj, thiab cov tshuaj vitamin E tsuas yog yuav tsum tau noj raws li kev qhia ntawm tus kws kho mob.
