Vitamin E los yog tocopherol, tseem hu ua vitamin ntawm kev zoo nkauj thiab hluas. Nws raug pom zoo kom coj nws mus rau cov tawv nqaij qhuav, brittle plaub hau thiab rau tes. Niaj hnub no peb yuav tham txog lub luag hauj lwm ntawm vitamin E thiab nws cov ntsiab lus hauv khoom noj khoom haus.
Cov txiaj ntsig
Vitamin E yog, thawj zaug ntawm txhua yam, muaj cov kab mob antioxidant uas ua haujlwm nyob ib ncig ntawm lub sijhawm ntawm lub zog thiab koom nrog cov txheej txheem tseem ceeb ntawm peb lub cev. Tocopherol tiv thaiv peb lub hlwb los ntawm dawb radicals. Yuav ua li cas rau daim nqi kom xav txog qhov kev tawm tswv yim no ntxiv? Peb lub hlwb muaj xws li, nrog rau lwm yam, ntawm lub xovtooj ntawm lub cev. Lawv txoj haujlwm yog cia rau hauv cov khoom siv thiab tso cov khoom lwj. Dawb radicals tas li tua peb cov hlwb, nkag mus rau hauv lawv thiab cuam tshuam lawv cov hauj lwm. Alas, lub vas xaum vas xaum kuj tseem nco lawv. Yuav kom tiv thaiv tau qhov no los ntawm qhov tshwm sim (thiab dawb radicals tua hlwb ntau tshaj 10,000 zaus hauv ib hnub), koj yuav tsum mob cov khoom noj khoom haus uas muaj vitamin E Vitamin E lub hnab ntawv thiab tiv thaiv lawv ntawm txoj kev mus rau lub hom phiaj. Piv txwv, thaum cov qe ntshav liab nqa oxygen, lawv tau tawm tsam radicals, vim tias peb raug kev txom nyem los ntawm kev hnoos qaug zog. Nrog noj cov tshuaj tocopherol txaus los tiv thaiv txhua lub hlwb.
Tocopherol kuj pab tau rau cov kab mob plawv. Nws txo cov ntshav siab, tiv thaiv thiab txhawb nqa cov phab ntsa ntawm cov hlab ntsha, tiv thaiv cov ntshav txhaws ntawm txoj kev ua, ua rau cov metabolism hauv lub siab plawv. Vitamin E yuav tiv thaiv qhov pom ntawm nti, tiv thaiv lub qhov muag, thiab tseem tiv thaiv cov leeg tsis muaj zog thiab qaug zog. Kuj tocopherol tseem ceeb heev rau kev tsim kho me nyuam: nrog nws tsis muaj, muaj kev sib deev ntshav thiab txawm tias ntxiv lawm tshob.
Kev sib thooj thiab kev sib tw
Cov menyuam mos ab mus txog ib xyoos yuav tsum xam cov tshuaj ntawm vitamin E, nyob ntawm lub cev qhov hnyav - 0.5 mg / kg lub cev hnyav. Cov neeg laus txhaj tau txo - nws yog 0.3 mg / kg, thiab cov poj niam cev xeeb tub thiab cov niam uas yuav tsum tau noj yuav tsum nce cov tshuaj ntau dua ob zaug. Vitamin E thiab cov khoom nyob rau hauv uas nws muaj nyob tsis ua ke nrog hlau, tab sis nws yog ib qho txaus siab ua ke nrog selenium . Ntxiv mus, selenium thiab tocopherol txhim kho cov khoom tseem ceeb ntawm kev sib pab thiab txhawb kev txhim kho zoo ntxiv.
Vitamin E tsis tuaj yeem raug tshuaj lom, nws tsis tswm thiab tsis nyob ntev.
Hauv cov khoom noj
Ua ntej koj pib ua qhov tseem ceeb - rau qhov chaw uas muaj vitamin E muaj, nws yuav tsum tau hais tias nws yog rog-soluble, tsis "ntshai" ntawm kev kho cua sov, tab sis thaum noj ua haus, qhov hloov mus ua ib qho nqaij, tab sis tsis kam UV hluav taws xob, puas ntawm lub teeb, thaum cov kaus poom thiab ib nrab tua los ntawm khov.
Feem ntau cov vitamin E pawg neeg muaj nyob hauv cov khoom noj cog.
1. Cov roj ntsha uas tsis muaj roj lossis cov roj-txias roj:
- linseed roj;
- txiv roj roj;
- burdock roj;
- rapeseed roj;
- sunflower roj;
- soybean roj.
2. Nyob rau hauv sunflower noob, taub dag.
3. Nyob rau hauv almonds, walnuts.
4. Hauv cov cereal, legumes, txiv laum huab xeeb.
5. Zaub pob txha thiab broccoli .
6. Nyob rau hauv hiav txwv buckthorn thiab roob tshauv.
7. Hauv zaub zaub thiab tshuaj ntsuab.
8. Nyob rau hauv cov pob txha ntawm apples thiab pears.
9. Nyob rau hauv cov khoom ntawm tsiaj keeb kwm:
- herring;
- cod;
- nplooj siab ntawm nqaij nyug;
- qaib qe;
- mis nyuj;
- rog.
Nrog ib tug tsis muaj vitamin E nyob rau hauv kev noj haus, muaj tsis muaj zog thiab kev sib deev ntshav, tsis muaj kev ntshaw. Cov tawv nqaij dries thiab peels tawm, cov me nyuam xeeb ceem tshwm tuaj, lub cev ntawm qhov ntsia hlau thiab qhov pom tseeb ntawm qhov tsis pom kev.
Nws tsis tas yuav nyob ntawm qhov tseeb tias qhov tsos mob ntawm tus tsis muaj teeb meem ntawm ob qho tag nrho cov vitamin E thiab lwm qhov chaw uas tsis muaj txiaj ntsim ntawm peb kev noj haus ua rau txob taus thiab tsis zoo. Yog li, yog tias koj tsis tag nrho nrog rau kev xav, nrhiav ib tus neeg ua txhaum, tsis tuaj yeem pom tseeb vim li cas lawv txoj kev npau taws, noj maj mam nqus herring, tej zaum nws yuav dhau.