{"id":3814,"date":"2021-09-17T11:46:27","date_gmt":"2021-09-17T08:46:27","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=3814"},"modified":"2024-04-26T11:38:01","modified_gmt":"2024-04-26T08:38:01","slug":"e-vitamins-auglibas-vitamins","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/e-vitamins-auglibas-vitamins\/","title":{"rendered":"E vitam\u012bns \u2013 augl\u012bbas vitam\u012bns"},"content":{"rendered":"<p><span style=\"font-size: 18px;\"><strong>E vitam\u012bns ir visp\u0101r\u012bgs termins, kas apz\u012bm\u0113 \u010detrus tokoferolus un \u010detrus tokotrienolus, ta\u010du no \u0161\u012bm form\u0101m alfa-tokoferols ir tas, kas mums ir visvair\u0101k nepiecie\u0161ams. S\u0101kotn\u0113jais grie\u0137u v\u0101rds tokoferolam ir &quot;lai dzemd\u0113tu b\u0113rnu&quot;. 1922. gad\u0101 zin\u0101tnieki atkl\u0101ja, ka \u017eurk\u0101m, kur\u0101m tr\u016bkst E vitam\u012bna, neizdodas vairoties, un kvie\u0161u d\u012bg\u013cu e\u013c\u013ca, kas bag\u0101ta ar E vitam\u012bnu, atjaunoja to augl\u012bbu. T\u0101p\u0113c nav br\u012bnums, ka E vitam\u012bns ir paz\u012bstams k\u0101 augl\u012bbas vitam\u012bns.<\/strong><\/span><\/p>\n<h2>Kas ir E vitam\u012bns?<\/h2>\n<p>Bet varb\u016bt v\u0113l svar\u012bg\u0101ka ir E vitam\u012bna loma k\u0101 antioksidantam. Proti, tas ir galvenais antioksidants m\u016bsu organism\u0101, kas aizsarg\u0101 \u0161\u016bnu membr\u0101nas, tostarp nervu \u0161\u016bnas. E vitam\u012bns ir nepiecie\u0161ams, lai pal\u0113nin\u0101tu \u0161\u016bnu noveco\u0161anos, stiprin\u0101tu kapil\u0101ru sieni\u0146as, aizsarg\u0101tu asins \u0161\u016bnas, stiprin\u0101tu imunit\u0101ti, k\u0101 ar\u012b spermato\u0123en\u0113z\u0113 un s\u0113klinieku att\u012bst\u012bb\u0101.<\/p>\n<p>T\u0101 k\u0101 tas ir taukos \u0161\u0137\u012bsto\u0161s vitam\u012bns, tas j\u0101lieto kop\u0101 ar taukus saturo\u0161u malt\u012bti, lai nodro\u0161in\u0101tu optim\u0101lu uzs\u016bk\u0161anos. Tom\u0113r da\u017e\u0101di tauki un p\u0101rtikas produkti ietekm\u0113 <a href=\"https:\/\/academic.oup.com\/ajcn\/article-abstract\/83\/2\/299\/4649974\">absorbcija at\u0161\u0137ir\u012bgi<\/a>T\u0101p\u0113c absorbcija var iev\u0113rojami at\u0161\u0137irties.<\/p>\n<p>Da\u017ereiz uztura bag\u0101tin\u0101t\u0101jos tiek izmantota ar\u012b sint\u0113tiska E vitam\u012bna forma. \u0160aj\u0101 gad\u012bjum\u0101 j\u0101atz\u012bm\u0113, ka sint\u0113tisk\u0101 forma uzs\u016bcas divreiz slikt\u0101k nek\u0101 dabisk\u0101 forma. Lai gan dabisk\u0101s formas uzs\u016bk\u0161an\u0101s sv\u0101rst\u0101s un ir vismaz 35% atkar\u012bb\u0101 no p\u0101rtikas un tauku satura, sint\u0113tisk\u0101 forma uzs\u016bcas v\u0113l slikt\u0101k.<\/p>\n<p>Lab\u0101 zi\u0146a ir t\u0101, ka <a href=\"https:\/\/academic.oup.com\/jn\/article-abstract\/141\/8\/1482\/4630520\">E vitam\u012bna p\u0101rpalikums neuzkr\u0101jas akn\u0101s<\/a> bet tas izdal\u0101s ar fek\u0101lij\u0101m vai ur\u012bnu. Tom\u0113r E vitam\u012bna kr\u0101jumi pietiek vair\u0101kus m\u0113ne\u0161us, pirms l\u012bmenis k\u013c\u016bst kritiski zems.<\/p>\n<p>Saist\u012bba starp E vitam\u012bnu un slim\u012bb\u0101m joproj\u0101m ir nedaudz pretrun\u012bga. Da\u013c\u0113ji t\u0101p\u0113c, ka da\u017eos p\u0113t\u012bjumos ir izmantota sint\u0113tiska forma, kas uzs\u016bcas iev\u0113rojami slikt\u0101k. E vitam\u012bns galvenok\u0101rt ir saist\u012bts ar hronisk\u0101m slim\u012bb\u0101m, kas saist\u012btas ar augstu oksidat\u012bvo stresu un hronisku iekaisumu, piem\u0113ram <a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/1108492\">sirds un asinsvadu slim\u012bbas<\/a>, <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0891584911003200\">v\u0113\u017ea audz\u0113ji<\/a>, <a href=\"https:\/\/www.cambridge.org\/core\/journals\/proceedings-of-the-nutrition-society\/article\/nutritional-determinants-of-cognitive-aging-and-dementia\/373290C4DBA8B21CB59A14FC00C77A48\">demence<\/a> un citas l\u012bdz\u012bgas slim\u012bbas.<\/p>\n<p>Ir nov\u0113rota ar\u012b zin\u0101ma saist\u012bba starp E vitam\u012bna ieteicam\u0101 daudzuma p\u0101rsnieg\u0161anu un gados vec\u0101kiem cilv\u0113kiem. <a href=\"https:\/\/jlb.onlinelibrary.wiley.com\/doi\/abs\/10.1189\/jlb.0108023\">im\u016bnsist\u0113mas stiprin\u0101\u0161ana<\/a> Taj\u0101 pa\u0161\u0101 laik\u0101 elpce\u013cu infekciju sastopam\u012bba gados vec\u0101kiem cilv\u0113kiem samazin\u0101j\u0101s.<\/p>\n<h2>E vitam\u012bna avoti un p\u0101rtikas produkti, kas to satur<\/h2>\n<p>Galvenie avoti galvenok\u0101rt ir augu e\u013c\u013cas un rieksti.<\/p>\n<p><strong>Bag\u0101t\u012bgi avoti* (\u22651,8 \u03b1-TE\/100 g):<\/strong><\/p>\n<ul>\n<li>kvie\u0161u d\u012bg\u013cu e\u013c\u013ca (150 \u03b1-TE\/100 g)<\/li>\n<li>nelob\u012btas ka\u0146epju s\u0113klas (90 \u03b1-TE\/100 g)<\/li>\n<li>saulespu\u0137u e\u013c\u013ca (62 \u03b1-TE\/100 g)<\/li>\n<li>avokado e\u013c\u013ca (45 \u03b1-TE\/100 g)<\/li>\n<li>mande\u013cu e\u013c\u013ca (39 \u03b1-TE\/100 g)<\/li>\n<li>saulespu\u0137u s\u0113klas (28 \u03b1-TE\/100 g)<\/li>\n<li>mandeles (24 \u03b1-TE\/100 g)<\/li>\n<li>Margar\u012bns, bez laktozes, R 80% (23 \u03b1-TE\/100 g)<\/li>\n<li>kvie\u0161u d\u012bg\u013ci (22 \u03b1-TE\/100 g)<\/li>\n<li>lazdu rieksti (22 \u03b1-TE\/100 g)<\/li>\n<\/ul>\n<p>\u0160o sarakstu var\u0113tu turpin\u0101t v\u0113l un v\u0113l. Papildus bag\u0101t\u012bgajiem avotiem E vitam\u012bns ir atrodams ar\u012b citos p\u0101rtikas produktos, aug\u013cos, og\u0101s, d\u0101rze\u0146os un trekn\u0101s ziv\u012bs.<\/p>\n<h2>E vitam\u012bna kapsulas un pilieni<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-3870\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/09\/e-vitamiini-tilgad-200x300.jpg\" alt=\"E vitam\u012bna pilieni\" width=\"200\" height=\"300\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/09\/e-vitamiini-tilgad-200x300.jpg 200w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/09\/e-vitamiini-tilgad-768x1152.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/09\/e-vitamiini-tilgad.jpg 1000w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/>E vitam\u012bna kapsulas var lietot \u0113dienrei\u017eu laik\u0101. E vitam\u012bna pilieni at\u0161\u0137iras no E vitam\u012bna kapsul\u0101m ar to, ka tos parasti uzkl\u0101j tie\u0161i uz \u0101das. Koncentr\u0101cijas da\u017e\u0101diem ra\u017eot\u0101jiem at\u0161\u0137iras, un da\u017ei lietot\u0101ji vienk\u0101r\u0161i sasmalcina E vitam\u012bna kapsulas un uzkl\u0101j to saturu uz \u0101das.<\/p>\n<p>E vitam\u012bna e\u013c\u013ca tiek izmantota kosm\u0113tik\u0101 un ir daudzu \u0101das kop\u0161anas l\u012bdzek\u013cu sast\u0101vda\u013ca. \u012apa\u0161i tajos, kas apgalvo, ka tiem piem\u012bt pretnoveco\u0161an\u0101s iedarb\u012bba. E vitam\u012bna pilienu ieguvumi galvenok\u0101rt ir kosm\u0113tiski un tiem ir ierobe\u017eots zin\u0101tniskais pamatojums. Pirms E vitam\u012bna pilienu lieto\u0161anas konsult\u0113jieties ar savu \u0123imenes \u0101rstu vai dermatologu.<\/p>\n<h2>E vitam\u012bna nepiecie\u0161am\u012bba<\/h2>\n<p>E vitam\u012bna uz\u0146em\u0161ana ir saist\u012bta ar\u012b ar polinepies\u0101tin\u0101to tauksk\u0101bju uz\u0146em\u0161anu. Jo vair\u0101k polinepies\u0101tin\u0101to tauksk\u0101bju ir m\u016bsu uztur\u0101, jo vair\u0101k mums ir nepiecie\u0161ams antioksidants E vitam\u012bns. Proti. <a href=\"https:\/\/econtent.hogrefe.com\/doi\/abs\/10.1024\/0300-9831.70.2.31\">nov\u0113r\u0161 E vitam\u012bnu<\/a> \u0161o tauksk\u0101bju oksid\u0113\u0161an\u0101s audos. Praks\u0113 tam nevajadz\u0113tu b\u016bt lielai probl\u0113mai, jo p\u0101rtikas produkti, kas bag\u0101ti ar polinepies\u0101tin\u0101taj\u0101m tauksk\u0101b\u0113m (galvenok\u0101rt augu e\u013c\u013cas, sm\u0113r\u0113jamie produkti, rieksti un s\u0113klas), satur ar\u012b daudz E vitam\u012bna.<\/p>\n<p>Ieteicam\u0101 deva (no 14 gadu vecuma) ir 8 \u03b1-TE\/dien\u0101 sieviet\u0113m un 10 \u03b1-TE\/dien\u0101 v\u012brie\u0161iem. Igaunij\u0101 maksim\u0101l\u0101 robe\u017ea ir 300 \u03b1-TE\/dien\u0101. \u0160\u012bs 8\u201310 \u03b1-TE\/dien\u0101 nevajadz\u0113tu b\u016bt gr\u016bti sasniedzamas, un, lai sasniegtu aug\u0161\u0113jo robe\u017eu, dien\u0101 j\u0101izdzer gl\u0101ze kvie\u0161u d\u012bg\u013cu e\u013c\u013cas vai j\u0101lieto uztura bag\u0101tin\u0101t\u0101ji. B\u0113rniem ieteicamais daudzums ir 3\u20138 \u03b1-TE\/dien\u0101 atkar\u012bb\u0101 no vecuma, bet gr\u016btniec\u0113m \u2013 11 \u03b1-TE\/dien\u0101.<\/p>\n<h2>E vitam\u012bna defic\u012bts un p\u0101rdoz\u0113\u0161ana<\/h2>\n<p>Veseliem cilv\u0113kiem, kuri iev\u0113ro daudzveid\u012bgu uzturu, nav <a href=\"https:\/\/www.terviseinfo.ee\/et\/valdkonnad\/toitumine\/riiklike-toitumis-ja-toidusoovituste-uuendamine\">Nov\u0113rots E vitam\u012bna defic\u012bts<\/a>Ir nov\u0113rots zems E vitam\u012bna l\u012bmenis <a href=\"https:\/\/www.karger.com\/Article\/Abstract\/177408\">cilv\u0113ki, kas dzer daudz alkohola<\/a>E vitam\u012bna defic\u012bta simptomi var rasties ar\u012b cilv\u0113kiem, kas cie\u0161 no relat\u012bvi retiem tauku metabolisma trauc\u0113jumiem. Riska grup\u0101 ir ar\u012b priek\u0161laic\u012bgi dzimu\u0161i z\u012bdai\u0146i ar \u013coti mazu dzim\u0161anas svaru.<\/p>\n<p>Lai gan nav skaidru vesel\u012bbas risku, kas saist\u012bti ar ilgsto\u0161u lielu E vitam\u012bna devu lieto\u0161anu, j\u0101atz\u012bm\u0113, ka lielu devu lieto\u0161anai nav ar\u012b visp\u0101r\u0113ja ieguvuma vesel\u012bbai un t\u0101 var ietekm\u0113t asins rec\u0113\u0161anu, \u012bpa\u0161i kombin\u0101cij\u0101 ar aspir\u012bnu. T\u0101d\u0113j\u0101di E vitam\u012bna p\u0101rdoz\u0113\u0161ana nav b\u012bstama, ta\u010du p\u0101rm\u0113r\u012bga lieto\u0161ana neko nepievieno.<\/p>\n<p>* Avots: NutriData p\u0101rtikas sast\u0101va datub\u0101ze, 10.0 versija, www.nutridata.ee, 2021.\u00a0g.<\/p>","protected":false},"excerpt":{"rendered":"<p>Vitamiin E on \u00fcldm\u00f5iste neljale tokoferoolile ja neljale tokotrienoolile, kuid peamiselt vajame neist vormidest alfa-tokoferooli. Tokoferooli algne t\u00e4endus kreeka keeles on \u201clast kandma\u201d. 1922. avastasid teadlased, et E-vitamiini puuduses olevad rotid ei paljunenud ning E-vitamiini rikas nisuidu\u00f5li taastas nende fertiilsuse.&hellip;<\/p>","protected":false},"author":64,"featured_media":3817,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[189,93,187],"tags":[71,62,90],"class_list":["post-3814","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toidulisandid","category-toitumine","category-vitamiinid","tag-rasvad","tag-toitumine","tag-vitamiinid","entry","has-media"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>E-vitamiini allikad - toidust, kapslitest v\u00f5i tilkadest? - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"E-vitamiin ehk Alfa-tokoferool on viljakuse vitamiin. 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