Vitamin E

Vitamin E shine bitamin mai narkewa.

Vitamin E yana da ayyuka masu zuwa:

• Yana da antioxidant. Wannan yana nufin yana kare naman jikin mutum daga lalacewar abubuwa da ake kira free radicals. 'Yan' yanci na kyauta na iya cutar da sel, kyallen takarda, da gabobi. An yi imanin cewa suna taka rawa a cikin wasu yanayi masu alaƙa da tsufa.
• Jiki kuma yana buƙatar bitamin E don taimakawa ci gaba da garkuwar jiki da ƙwayoyin cuta da ƙwayoyin cuta. Vitamin E shima yana da mahimmanci wajen samuwar jajayen kwayoyin halittar jini. Yana taimakawa jiki amfani da bitamin K. Hakanan yana taimakawa faɗaɗa jijiyoyin jini da kiyaye jini daga daskarewa a cikinsu.
• Sel suna amfani da bitamin E don yin hulɗa da juna. Yana taimaka musu aiwatar da mahimman ayyuka da yawa.

Ko bitamin E zai iya hana kansar, cututtukan zuciya, lalata, cutar hanta, da bugun jini har yanzu yana buƙatar ƙarin bincike.

Hanya mafi kyau don samun buƙatun yau da kullun na bitamin E shine ta hanyar cin tushen abinci. Ana samun Vitamin E a cikin abinci masu zuwa:

• Man kayan lambu (kamar ƙwaya ta alkama, sunflower, safflower, masara, da waken soya)
• Namiji (kamar su almond, gyada, da ƙanana / filberts)
• Tsaba (kamar su sunflower tsaba)
• Koren ganye (kamar su alayyaho da broccoli)
• Tifiedarfafa hatsi na karin kumallo, ruwan 'ya'yan itace, margarine, da shimfidawa.

Tifiedaurara yana nufin cewa an ƙara bitamin a cikin abincin. Duba Kwamitin Gaskiya na Abinci akan lakabin abinci.

Kayayyakin da aka yi su daga waɗannan abinci, kamar su margarine, suma sun ƙunshi bitamin E.

Cin bitamin E a cikin abinci bashi da haɗari ko cutarwa. Koyaya, yawan ƙwayoyin bitamin E (ƙarin alpha-tocopherol) na iya ƙara haɗarin zub da jini a cikin kwakwalwa (cututtukan jini).

Babban matakan bitamin E na iya ƙara haɗarin lahani na haihuwa. Koyaya, yana buƙatar ƙarin bincike.

Intakearancin cin abinci na iya haifar da anemia mai rauni a jarirai da ba su isa haihuwa ba.

Kyakkyawan Izinin Abincin Abinci (RDA) don bitamin yana nuna yawancin kowace bitamin da yawancin mutane zasu samu kowace rana.

• RDA na bitamin ana iya amfani dashi azaman manufa ga kowane mutum.
• Yaya yawan kowane bitamin da kuke buƙata ya dogara da shekarunku da jima'i.
• Sauran dalilai, kamar ciki, shayarwa, da cututtuka na iya ƙara yawan adadin da ake buƙata.

Hukumar Abinci da Abinci a Cibiyar Magunguna ta ba da shawarar Abubuwan da aka ba mutane don bitamin E:

Jarirai (isasshen abincin bitamin E)

• 0 zuwa watanni 6: 4 MG / rana
• 7 zuwa watanni 12: 5 mg / day

Yara

• 1 zuwa 3 shekaru: 6 MG / rana
• 4 zuwa 8 shekaru: 7 MG / rana
• 9 zuwa 13 shekaru: 11 mg / rana

Matasa da manya

• 14 da mazan: 15 mg / day
• Matasa masu ciki da mata: 15 mg / rana
• Yara da mata masu shayarwa: 19 mg / day

Tambayi mai ba ku kiwon lafiya wane adadin ne ya fi dacewa a gare ku.

Matsayi mafi aminci na abubuwan bitamin E ga manya shine 1,500 IU / rana don nau'ikan bitamin E, da 1,000 IU / rana don nau'in mutum (roba).

Alpha-tocopherol; Gamma-tocopherol

• Amfanin Vitamin E
• Tushen Vitamin E
• Vitamin E da ciwon zuciya

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.