{"id":12366,"date":"2023-03-26T12:21:17","date_gmt":"2023-03-26T09:21:17","guid":{"rendered":"https:\/\/findvit.com\/?p=12366"},"modified":"2023-03-26T12:21:19","modified_gmt":"2023-03-26T09:21:19","slug":"vitaminas-e-viskas-ka-reikia-zinoti","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/vitaminas-e-viskas-ka-reikia-zinoti\/","title":{"rendered":"E vitam\u012bns - viss, kas jums j\u0101zina"},"content":{"rendered":"

E vitam\u012bns ir taukos \u0161\u0137\u012bsto\u0161s vitam\u012bns<\/a>, kam ir vair\u0101kas formas, bet alfa-tokoferols ir vien\u012bg\u0101 forma, ko izmanto cilv\u0113ka \u0137ermenis. <\/p>\n\n\n\n

\u0160\u012b vitam\u012bna galven\u0101 loma ir darboties k\u0101 antioksidantam, kas uztver br\u012bvos elektronus, t\u0101 sauktos "br\u012bvos radik\u0101\u013cus", kas var boj\u0101t \u0161\u016bnas. Tas ar\u012b stiprina im\u016bnsist\u0113ma<\/a> un nov\u0113r\u0161 trombu veido\u0161anos sirds art\u0113rij\u0101s. <\/p>\n\n\n\n

Antioksidanti<\/a>, tostarp E vitam\u012bns, sabiedr\u012bbas uzman\u012bbu ieguva asto\u0146desmitajos gados, kad zin\u0101tnieki s\u0101ka saprast, ka br\u012bvo radik\u0101\u013cu rad\u012btie boj\u0101jumi ir saist\u012bti ar aterosklerozes s\u0101kumposmu, art\u0113riju aizs\u0113r\u0113\u0161anu, k\u0101 ar\u012b var veicin\u0101t redzes zudumu. <\/p>\n\n\n\n

\"E<\/figure>\n\n\n\n

K\u0101das ir E vitam\u012bna formas?<\/strong><\/h2>\n\n\n\n

Dabiski sastopamais E vitam\u012bns past\u0101v asto\u0146\u0101s \u0137\u012bmisk\u0101s form\u0101s (alfa, beta, gamma un delta tokoferols un alfa, beta, gamma un delta tokotrienols), kam ir at\u0161\u0137ir\u012bgs biolo\u0123isk\u0101s aktivit\u0101tes l\u012bmenis. Alfa (vai \u03b1-) tokoferols ir vien\u012bg\u0101 forma, kas apmierina cilv\u0113ka vajadz\u012bbas.<\/p>\n\n\n\n

E vitam\u012bna (alfa-tokoferola) koncentr\u0101cija ir atkar\u012bga no akn\u0101m, kuras uz\u0146em bar\u012bbas vielu p\u0113c da\u017e\u0101du formu uzs\u016bk\u0161an\u0101s no tiev\u0101s zarnas. <\/p>\n\n\n\n

Aknas galvenok\u0101rt izdala tikai alfa-tokoferolu, izmantojot aknu alfa-tokoferola transporterprote\u012bnu. Aknas metaboliz\u0113 un izdala citas E vitam\u012bna formas. T\u0101 rezult\u0101t\u0101 citiem E vitam\u012bna veidiem ir zem\u0101ka koncentr\u0101cija asin\u012bs un \u0161\u016bn\u0101s nek\u0101 alfa-tokoferolam, un tie, protams, ir maz\u0101k p\u0113t\u012bti.<\/p>\n\n\n\n

Alfa-tokoferols inhib\u0113 prote\u012bnkin\u0101zes C aktivit\u0101ti, enz\u012bmu, kas iesaist\u012bts gludo musku\u013cu \u0161\u016bnu, tromboc\u012btu un monoc\u012btu prolifer\u0101cij\u0101 un diferenci\u0101cij\u0101. Ar E vitam\u012bnu pies\u0101tin\u0101t\u0101s endot\u0113lija \u0161\u016bnas, kas izkl\u0101j asinsvadu iek\u0161\u0113jo virsmu, lab\u0101k pretojas asins \u0161\u016bnu komponentu pielip\u0161anai \u0161ai virsmai. <\/p>\n\n\n\n

E vitam\u012bns ar\u012b palielina divu enz\u012bmu ekspresiju, kas inhib\u0113 arahidonsk\u0101bes metabolismu, t\u0101d\u0113j\u0101di palielinot prostacikl\u012bna izdal\u012b\u0161anos no endot\u0113lija, kas savuk\u0101rt papla\u0161ina asinsvadus un kav\u0113 tromboc\u012btu agreg\u0101ciju.<\/p>\n\n\n\n

Ieteicam\u0101s E vitam\u012bna devas<\/strong><\/h2>\n\n\n\n

Ieteicam\u0101s E vitam\u012bna un citu uzturvielu devas ir nor\u0101d\u012btas un at\u0161\u0137iras atkar\u012bb\u0101 no vecuma un dzimuma.<\/p>\n\n\n\n

E vitam\u012bna ieteikumi attiecas tikai uz alfa-tokoferolu, vien\u012bgo formu, kas saglab\u0101jas plazm\u0101.<\/p>\n\n\n\n

Dab\u0101 sastopamo E vitam\u012bnu sauc par RRR-alfa-tokoferolu (parasti sauktu par d-alfa-tokoferolu); sint\u0113tisk\u0101 forma ir viss rac-alfa-tokoferols (parasti saukts par dl-alfa-tokoferolu).<\/p>\n\n\n\n

Ieteicam\u0101 E vitam\u012bna deva ir nor\u0101d\u012bta miligramos (mg), un t\u0101 ir par\u0101d\u012bta tabul\u0101 zem\u0101k. Viens mg E vitam\u012bna (alfa-tokoferols) atbilst 1 mg RRR-alfa-tokoferola vai 2 mg kop\u0113j\u0101 rac-alfa-tokoferola. T\u0101 k\u0101 nav pietiekami daudz datu, lai izstr\u0101d\u0101tu RDA z\u012bdai\u0146iem, l\u012bme\u0146i tika izstr\u0101d\u0101ti, pamatojoties uz E vitam\u012bna daudzumu, ko pat\u0113r\u0113 veseli z\u012bdai\u0146i, kas baroti ar kr\u016bti.<\/p>\n\n\n\n

1. tabula. Ieteicam\u0101s E vitam\u012bna (alfa-tokoferola) uztura devas (RDA)<\/strong><\/td><\/tr>
Vecums<\/strong><\/td>V\u012brie\u0161i<\/strong><\/td>Sievietes<\/strong><\/td>Gr\u016btniec\u012bba<\/strong><\/td>Barojot<\/strong><\/td><\/tr><\/thead>
0-6 m\u0113ne\u0161i*<\/td>4 mg<\/td>4 mg<\/td><\/td><\/td><\/tr>
7-12 m\u0113ne\u0161i*<\/td>5 mg<\/td>5 mg<\/td><\/td><\/td><\/tr>
1-3 gadi<\/td>6 mg<\/td>6 mg<\/td><\/td><\/td><\/tr>
4-8 gadi<\/td>7 mg<\/td>7 mg<\/td><\/td><\/td><\/tr>
9-13 gadus vecs<\/td>11 mg<\/td>11 mg<\/td><\/td><\/td><\/tr>
14+ gadi<\/td>15 mg<\/td>15 mg<\/td>15 mg<\/td>19 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\"E<\/figure>\n\n\n\n

E vitam\u012bna avoti<\/strong><\/h2>\n\n\n\n

P\u0101rtika<\/strong><\/h3>\n\n\n\n

Daudzi p\u0101rtikas produkti satur E vitam\u012bnu. Rieksti, s\u0113klas un augu e\u013c\u013cas ir vieni no lab\u0101kajiem alfa-tokoferola avotiem, un liels daudzums ir atrodams za\u013cajos lapu d\u0101rze\u0146os un stiprin\u0101tos graudos.<\/p>\n\n\n\n

E vitam\u012bna (alfa-tokoferola) saturs p\u0101rtikas produktos<\/strong><\/td><\/tr>
P\u0101rtika<\/strong><\/td>Miligrami (mg) uz porciju<\/strong><\/td>Dienas likme procentos<\/strong><\/td><\/tr><\/thead>
Kvie\u0161u d\u012bg\u013cu e\u013c\u013ca, 1 \u0113damkarote<\/td>20.3<\/td>135<\/td><\/tr>
Saulespu\u0137u s\u0113klas, sausi grauzd\u0113tas, 30 g<\/td>7.4<\/td>49<\/td><\/tr>
Mandeles, sausi grauzd\u0113tas, 30 g<\/td>6.8<\/td>45<\/td><\/tr>
Saulespu\u0137u e\u013c\u013ca, 1 \u0113damkarote<\/td>5.6<\/td>37<\/td><\/tr>
Saflora e\u013c\u013ca, 1 \u0113damkarote<\/td>4.6<\/td>31<\/td><\/tr>
Lazdu rieksti, sausi grauzd\u0113ti, 30 g<\/td>4.3<\/td>29<\/td><\/tr>
Zemesriekstu sviests, 2 \u0113d.k<\/td>2.9<\/td>19<\/td><\/tr>
Zemesrieksti, sausi grauzd\u0113ti, 30 g<\/td>2.2<\/td>15<\/td><\/tr>
Kukur\u016bzas e\u013c\u013ca, 1 \u0113damkarote<\/td>1.9<\/td>13<\/td><\/tr>
Spin\u0101ti, v\u0101r\u012bti, \u00bd tase<\/td>1.9<\/td>13<\/td><\/tr>
Broko\u013ci, sasmalcin\u0101ti, v\u0101r\u012bti, \u00bd tase<\/td>1.2<\/td>8<\/td><\/tr>
Sojas e\u013c\u013ca, 1 \u0113damkarote<\/td>1.1<\/td>7<\/td><\/tr>
Kivi, 1 vid\u0113ja<\/td>1.1<\/td>7<\/td><\/tr>
Mango, sagriezts, \u00bd tase<\/td>0.7<\/td>5<\/td><\/tr>
Tom\u0101ts, za\u013c\u0161, 1 vid\u0113js<\/td>0.7<\/td>5<\/td><\/tr>
Spin\u0101ti, za\u013ci, 1 gl\u0101ze<\/td>0.6<\/td>4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

P\u0101rtikas produkti ar 20% vai vair\u0101k DN tiek uzskat\u012bti par augstiem bar\u012bbas vielu avotiem, bet p\u0101rtikas produkti ar maz\u0101ku DN procentu\u0101lo daudzumu ar\u012b veicina vesel\u012bgu uzturu.<\/p>\n\n\n\n

\"E<\/figure>\n\n\n\n

Uztura bag\u0101tin\u0101t\u0101ji<\/strong><\/h3>\n\n\n\n

E vitam\u012bna piedevas parasti nodro\u0161ina tikai alfa-tokoferolu, lai gan ir "jaukti" produkti, kas satur citus tokoferolus un pat tokotrienolus. Dab\u0101 alfa-tokoferols past\u0101v vien\u0101 stereoizom\u0113r\u0101 form\u0101. Turpretim sint\u0113tiskais alfa-tokoferols satur vien\u0101du daudzumu asto\u0146u iesp\u0113jamo stereoizom\u0113ru. Audi saglab\u0101 tikai \u010detrus no \u0161iem stereoizom\u0113riem. T\u0101p\u0113c noteikts daudzums sint\u0113tisk\u0101 alfa-tokoferola (kop\u0113jais rac-alfa-tokoferols; parasti apz\u012bm\u0113 k\u0101 "DL" vai "dl") ir tikai puse no daudzuma (p\u0113c svara mg) no dabisk\u0101s formas (RRR-). alfa-tokoferols; parasti apz\u012bm\u0113 ar "D" vai "d").<\/p>\n\n\n\n

Liel\u0101k\u0101 da\u013ca uztura bag\u0101tin\u0101t\u0101ju, kas satur tikai E vitam\u012bnu, nodro\u0161ina \u226567 mg (100 SV dabisk\u0101 E vitam\u012bna) uzturvielas. \u0160\u012bs summas ir daudz liel\u0101kas par RDA.<\/p>\n\n\n\n

Alfa-tokoferols, kas atrodams uztura bag\u0101tin\u0101t\u0101jos un stiprin\u0101tos p\u0101rtikas produktos, bie\u017ei tiek esterific\u0113ts, lai pagarin\u0101tu t\u0101 glab\u0101\u0161anas laiku, vienlaikus saglab\u0101jot antioksidanta \u012bpa\u0161\u012bbas. \u0160os esterus (alfa-tokoferilacet\u0101tu un sukcin\u0101tu) organisms hidroliz\u0113 un absorb\u0113 tikpat efekt\u012bvi k\u0101 alfa-tokoferols.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\n

Di\u0113tas ar zemu tauku saturu var nenodro\u0161in\u0101t pietiekami daudz E vitam\u012bna, ja vien cilv\u0113ki r\u016bp\u012bgi neizv\u0113las p\u0101rtiku, piem\u0113ram, riekstus, s\u0113klas, aug\u013cus un d\u0101rze\u0146us.<\/p>\n<\/blockquote>\n\n\n\n

E vitam\u012bna defic\u012bts<\/strong><\/h2>\n\n\n\n

Priek\u0161laic\u012bgi dzimu\u0161iem z\u012bdai\u0146iem ar \u013coti mazu svaru (<1500 grami) var tr\u016bkt E vitam\u012bna. E vitam\u012bna piedevas var samazin\u0101t da\u017eu komplik\u0101ciju risku, piem\u0113ram, t\u012bklenes boj\u0101jumu \u0161iem z\u012bdai\u0146iem, ta\u010du tie var ar\u012b palielin\u0101t infekciju risku.<\/p>\n\n\n\n

T\u0101 k\u0101 gremo\u0161anas traktam ir nepiecie\u0161ami tauki, lai absorb\u0113tu E vitam\u012bnu, cilv\u0113kiem ar tauku malabsorbcijas trauc\u0113jumiem ir liel\u0101ka iesp\u0113jam\u012bba, ka defic\u012bts ir nek\u0101 cilv\u0113kiem bez \u0161\u0101diem trauc\u0113jumiem. Tr\u016bkuma simptomi ir:<\/p>\n\n\n\n