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Zakudya zisanu zapamwamba zomwe muyenera kudya pazakudya zamavithamini ambiri | BoldskyVitamini E ndi mavitamini osungunuka mafuta omwe amakhala ngati antioxidant mthupi. Zimathandiza popewa kuwonongeka kwa mafuta omwe ali ofunikira thanzi. Vitamini E ndi antioxidant wosungunuka ndi mafuta womwe umasokoneza ndikukula kwa mitundu yamaokosi okosijeni ndikulimbikitsa thanzi lathunthu.
Vitamini E ndi antioxidant yamphamvu yomwe imateteza maselo ku nkhawa yama oxidative ndipo ndikofunikira kuti thupi lizigwira bwino ntchito.
Vitamini E ili ndi ntchito zambiri, zomwe zimaphatikizapo kuchita ngati enzymatic activity regulator yomwe imathandizira kukula bwino kwa minofu ndipo imakhudzanso mafotokozedwe amtundu komanso imathandizira m'maso ndi minyewa.
Ngati thupi lanu silipeza chakudya chokwanira cha vitamini E, mutha kudwala vitamini E. Chifukwa chake, idyani zakudya zomwe zili ndi vitamini E kuti muchepetse kuchepa kwama vitamini.
Nawu mndandanda wazakudya 10 zomwe zili ndi vitamini E wambiri, zomwe muyenera kuziphatikiza pazakudya zanu pafupipafupi.
1. Tirigu Germ Oil
Tirigu wamafuta wamafuta amakhala ndi vitamini E wambiri pamafuta onse azomera. Magalamu 100 a mafuta anyongolosi a tirigu amakhala ndi 996% ya vitamini E. Mafuta ena azomera omwe ali ndi vitamini E ambiri ndi mafuta a mpendadzuwa, mafuta a thonje, maolivi ndi mafuta a coconut.
2. Maamondi
Tikaganiza za zakudya zokhala ndi vitamini E, timangoganiza za amondi, sichoncho? Maamondi ndiwo magwero a vitamini E olemera kwambiri ndipo amakhalanso ndi michere yambiri yomwe imathandizira kugaya ndikuletsa zovuta zilizonse zam'mimba.
3. Mafuta a Mtedza
Mtedza wa kirimba umakhala ndi ma calorie ochepa komanso umakhala ndi vitamini E. Umakhalanso ndi ulusi womwe umathandizira kuonda komanso kukhala wolemera mu magnesium, umathandizira pakumanga mafupa. Mtedza umodzi wa batala umapereka 116% ya vitamini E.
4. Mtedza
Njuchi zimakhala ndi vitamini E zambiri. Vitamini E amathandizira mu cell ndi metabolism yamagetsi, pomwe zolemba zimathandizira pakupanga ndi kukonza kwa DNA. Mitedza ndi gwero lolemera kwambiri la magnesium, calcium ndi potaziyamu.
5. Peyala
Avocado ndi imodzi mwazakudya zabwino kwambiri komanso zokoma kwambiri za vitamini E. Ichi ndi chimodzi mwazipatso zopatsa chidwi kwambiri zomwe zimapatsa kuchuluka kwama monounsaturated fatty acids. 1 avocado yense amapereka 10% ya vitamini E.
6. Tsabola Wofiira Ndi Wofiyira
Tsabola wofiira ndi wobiriwira amakhala ndi mitundu iwiri ya ma antioxidants omwe amathandizira kukhala ndi thanzi lamaso. Tsabola wobiriwira wobiriwira komanso wofiyira amakhalanso ndi chitsulo ndipo ali ndi vitamini C wambiri, onse omwe amateteza kuchepa kwa magazi.
7. Zomera za Turnip
Ngakhale masamba a mpiru amamva kuwawa pang'ono, ali ndi gawo lalikulu la vitamini E ndi zakudya zina zingapo zofunika. Vitamini E yemwe amadyera masamba a turnip amalimbikitsa thanzi la khungu ndi khungu ndipo amapereka 8% ya mavitamini E.
8. Apurikoti Wouma
Ma apricot owuma amakhala ndi vitamini E komanso michere yambiri. Zida za ma apricot zimathandizira kuwongolera kwa cholesterol ndi chimbudzi, pomwe vitamini E imathandizira thanzi ndi khungu. Ma apricot owuma amakhala ndi 28% ya vitamini E.
9. Broccoli
Broccoli ndi imodzi mwazakudya zabwino kwambiri padziko lapansi komanso zakudya zopatsa thanzi za vitamini E. Broccoli imakhalanso ndi vitamini C, ndi vitamini K, yomwe imathandizira pakhungu ndi mafupa. Magalamu 91 a broccoli ali ndi 4 peresenti ya vitamini E.
10. Kiwi
Kiwi ndi gwero lolemera la vitamini E ndi vitamini C lomwe limathandizira kulimbikitsa chitetezo cha mthupi komanso kuchiza tulo poyambitsa kugona. 177 magalamu a kiwi ali ndi 13 peresenti ya mtengo woyenera wa vitamini E.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawireni achibale anu.
Zakudya 11 Zomwe Zili Ndi Vitamini D Wambiri
