1 - Chifukwa Chiyani Mukusowa Vitamini E?
Vitamini E ndi mavitamini osungunuka ndi mafuta omwe ndi ofunika kuti chitetezo cha mthupi chiteteze bwino ndikuletsa mapuloteni a magazi kuti asamangidwe ndi kumamatira kumakoma a mitsempha. Ikhoza kugwira ntchito monga antioxidant yomwe imalepheretsa maselo kuwonongeka chifukwa cha kuwonetseredwa kwawombola.
Anthu akuluakulu amafunikira ma milligrams 11 (kapena 10.4 a United Nations) a vitamini E tsiku lililonse. Vitamini E zowonjezera zowonjezera chifukwa anthu ankayembekeza kuti angathandize kupewa matenda a mtima ndi khansa. Koma, kufufuza kafukufuku sikunapindule phindu lirilonse pochotsa mankhwalawa, ndi zina zomwe zingathe kuvulaza ngati zitengedwa muyezo waukulu kwambiri. Choncho pewani zakudya zowonjezereka ndikupatsa vitamin E kuchokera ku zakudya.
Nazi zakudya khumi zabwino zomwe zili ndi vitamini E.
2 - amondi
Maamondi ndiwo magwero abwino a vitamini E, pamodzi ndi mavitamini a B, mavitamini, zinc, magnesium, calcium, ndi chitsulo. Mtundu umodzi (umene uli pafupifupi makilogalamu 23) uli ndi mamiligalamu oposa 7 a vitamini E, omwe ndi theka la zomwe mukusowa tsiku lonse.
3 - Broccoli
Broccoli imadzala ndi mitundu yonse ya zakudya monga mavitamini A, K, ndi C, calcium, ndi antioxidants, ndi zotsika kwambiri. Palinso kachilombo kabwino ka vitamini E - mikondo ina ya broccoli ili ndi milligram imodzi.
4 - Mafuta a Canola
Mafuta a canola ndi mafuta obiriwira omwe ndi abwino kwambiri a monounsaturated ndi omega-3 fatty acids ndi vitamini E. One supuni imakhala ndi ma 2.5 milligrams a vitamini E. Canola mafuta ndi bwino kuphika kapena ngati maziko a saladi.
5 - Nkhono
Nkhonozi, zomwe zimatchedwanso filberts, ndi zakudya zathanzi chifukwa zimakhala zamchere monga calcium ndi chitsulo, ndi mafuta, ndi mafuta odzaza mafuta. Mtundu umodzi (pafupifupi 21 makilogalamu) uli ndi mamiligalamu oposa 4 a vitamini E, omwe ndi oposa 25 peresenti ya malingaliro anu a tsiku ndi tsiku.
6 - Chiwifruit
Mawifruits ali ndi vitamini C, calcium, potassium ndi magnesium. Komanso, kamwifruit imodzi imakhala ndi milligram imodzi ya vitamini E. Kiwifruits imathandizanso kuti mukhale osakaniza komanso osakwanira.
7 - Mango
Mango ndi mavitamini A ndi C, kuphatikizapo potaziyamu ndi fiber. Chikho chimodzi cha zidutswa za mango chili ndi 1.5 milligrams a vitamini E. Chotchedwa mangos chimakhala chokoma ngati gawo la saladi kapena chingagwiritsidwe ntchito monga chogwiritsira ntchito pa smoothies.
8 - Bokosi la Nkhumba
Peanut bata ndi zabwino chifukwa cha magnesium, zinc, mapulotini ndi niacin. Masipuni awiri a supuni ya tizilombo amakhalanso ndi mamiligalamu 3 a vitamini E. Sankhani mafuta a mandimu kuti asapitirire dzuwa.
9 - sipinachi
Sipinachi ndi imodzi mwa mavitamini omwe ali ndi mavitamini ndi minerals ambiri, kuphatikizapo chitsimikizo chachikulu cha mchere komanso zamakono. Chikho chimodzi cha sipinachi yophika ili ndi mamiliga 4 a vitamini E.
10 - Mbewu za mpendadzuwa
Mbeu za mpendadzuwa zimakhala zowonjezera chifukwa zimakhala ndi calcium, iron, potassium, zinc, ndi zowonjezera, kuphatikizapo mafuta ndi mafuta. Mbewu imodzi ya mpendadzuwa imakhalanso ndi ma milligrams 7 a vitamini E.
11 - Tomato
Tomato ali ndi thanzi chifukwa ali ndi vitamini C, Vitamini A, mavitamini, ndi potassium, pamene ali otsika kwambiri. Chikho chimodzi cha phwetekere chodulidwa chimakhala ndi milligram imodzi ya vitamini E. Masamba a tomato ndi timadzi timatulutsa vitamin E.
Zotsatira:
Maofesi a National Health Office of Food Supplements. "Vitamini E Otsogolera Ogwira Ntchito Zaumoyo." Inapezeka pa March 28, 2016. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.
Dipatimenti ya Ulimi ku United States, Dipatimenti Yofufuza Zachipatala National Nutrient Database ya Standard Reference Release 28. Inapezeka pa March 28, 2016. https://ndb.nal.usda.gov/ndb/search.