Kodi mumadziwa kuti vitamini E ndi mankhwala osungunuka m'mafuta? Kuphatikiza pa kusungunuka kwamafuta, imakhala ndi antioxidant katundu. Mwachibadwa, izi zikutanthauza kuti kupeza ndalama zokwanira zakudya zokhala ndi vitamini E ndizofunikira kuti chitetezo cha mthupi chitetezeke, thanzi la mitsempha ya magazi, ndipo chofunika kwambiri, kusunga khungu laumunthu ndi lachinyamata komanso lowala.
Mwamwayi, pali zakudya zambiri zomwe zili ndi vitamini E, kotero kuwunika mwachangu zakudya zanu kudzawonetsa kuchuluka kwa michere yobwezeretsa iyi yomwe mumalandira tsiku lililonse. Mlingo wathanzi wa mtedza, mbewu, ndi mafuta ena amakhala ndi vitamini E wochuluka pa kutumikira. Kupatulapo izi, masamba ena obiriŵira kwambiri, zipatso zoŵerengeka, ndipo ngakhale mitundu ina ya nsomba za m’nyanja ili ndi michere yambiri imeneyi.
Nazi zina zomwe muyenera kuyesa kuti muwonjezere kudya kwa vitamini E:
imodzi. Zakudya zokhala ndi Vitamini E: Mbewu za mpendadzuwa
awiri. Zakudya zokhala ndi Vitamini E: Maamondi
3. Zakudya Zokhala ndi Vitamini E: Mtedza
Zinayi. Zakudya za Vitamini E: Mafuta amasamba
5. Zakudya Zokhala ndi Vitamini E: Mapeyala
6. Zakudya Zokhala ndi Vitamini E: Sipinachi
7. Zakudya za Vitamini E: Katsitsumzukwa
8. Zakudya zokhala ndi Vitamini E: Broccoli
9 . Zakudya za Vitamini E: Zakudya za Beet
10. Zakudya Zokhala ndi Vitamini E: Hazelnuts
khumi ndi chimodzi. Vitamini E: Mafunso
Zakudya zokhala ndi Vitamini E: Mbewu za mpendadzuwa
Kodi mukuyang'ana zokhwasula-khwasula zathanzi? Osayang'ana kwina kuposa mbewu za mpendadzuwa. Zomwe mukufunikira ndizakudya zapamwambazi kuti mudye. Chakudya chopatsa thanzi, chokoma, komanso chopatsa thanzi sichimangowonjezera kukhuta kwa nthawi yayitali, komanso Zakudya zopatsa thanzi zimakhala ndi vitamini E , magnesium, mkuwa, vitamini B1, selenium, ndi yum yambiri. Kodi mungapemphedi zambiri?
Malangizo Othandizira: Kuwaza zina mwa izi ngati zokongoletsa kuti muwonjezere michere ku saladi yamtundu uliwonse. Mutha kukulitsa mazira anu osasangalatsa ndi izi mbewu yapamwamba , ndi kuwaza zodzaza dzanja pazakudya zanu za mphika umodzi. Ndi kupambana-kupambana!
Zakudya zokhala ndi Vitamini E: Maamondi
Mukafuna kunyamula mwachangu, palibe chomwe chimapambana a ma amondi ochepa . Palibe kutsutsa kuti kapu imodzi ya amondi imakhala ndi ma calorie ambiri, koma imakhala ndi kawiri kawiri kuchuluka kwa vitamini E zofunika pa tsiku mwachitsanzo 181 peresenti. Ngati si zokhazo, pali njira zambiri zomwe mungasangalalire ndi mtedza wokoma umenewu. Mukhoza kumwa galasi lalitali la mkaka wa amondi (timakonda kuwonjezera chokoleti kuti mukhale ndi ubwino wambiri), kapena kuwonjezera batala wa amondi wonyezimira ku toast yotentha. M'malo mwake, pa magalamu 100 aliwonse a amondi, mudzapeza 25.63 mg wa vitamini E.
Onjezani ma almond okazinga kwa inu chakudya cham'mawa kapena Anthu amatha kudya maamondi okazinga, kuwonjezera ku phala ndi kuphika, kapena kumwa mkaka wa amondi.
Pro Tip : Phatikizani mlingo wathanzi wa amondi muzakudya zanu nthawi zonse chifukwa ali ndi mlingo wathanzi wa mapuloteni, fiber, potaziyamu, ndi magnesium.
Zakudya Zokhala ndi Vitamini E: Mtedza
Ndizosadabwitsa kuti PB&J imatengedwa ngati chakudya chotonthoza. Ndipo ngakhale kuti si ambiri aife tinakula ndi sangweji iyi yowonekera pafupipafupi pazakudya, ngati mumakonda mtedza, muli ndi mwayi! Iwo ndi gwero lalikulu la antioxidants; ali olemera mu mafuta a monounsaturated ndipo amathandizira kupewa ndulu ndi khansa ya m'matumbo. Ndipo ngati mukuda nkhawa ndi cholesterol, muli ndi mwayi.
Mtedza ndi wabwinonso pamtima. Ndipotu kotala la kapu ya mtedza uli ndi 20 peresenti ya zofunika kutenga vitamini E . Komanso, kudya mtedza kumachepetsa chiopsezo cha kunenepa popeza zimakusungani okhuta kwa nthawi yayitali.
Malangizo Othandizira: Pangani saladi iliyonse kukhala yosangalatsa ndi mzere wa mtedza. Amagwira ntchito bwino ngati zokongoletsa pa Zakudyazi zolimbikitsidwa ndi ku Asia ndi zokazinga.
Zakudya za Vitamini E: Mafuta amasamba
Ziribe kanthu momwe mungaphike, mafuta omwe mumasankha adzakuthandizani kuti mukhale ndi thanzi labwino. Mafuta ngati kapenamafuta amoyo , mafuta a mpendadzuwa, ngakhale mafuta ambewu ya tirigu ali m'gulu la gwero labwino kwambiri la Vitamini E . Kodi mumadziwa: supuni imodzi yokha yamafuta ambewu yatirigu imatha kukupatsani 100 peresenti yakudya kwanu kwa Vitamini E tsiku lililonse?
Malangizo Othandizira: Pazaumoyo, muyenera kupewa mafuta a masamba. Komabe, ngati mukufuna kuti izi zitheke, kudya kwa vitamini E kuphatikiza mafuta awa moyenera, monga kuvala saladi, kumatha kukuthandizani.
Zakudya Zokhala ndi Vitamini E: Mapeyala
Funsani katswiri aliyense wa zaumoyo, akuwuzani kuti mapeyala ndi wolemera mu fiber , otsika m'ma carbohydrate, ndipo amadzaza ndi carotenoids. Ndipotu, mapeyala amodzi ali ndi 20 peresenti ya zakudya zofunika tsiku lililonse za vitamini E. zakudya zopatsa thanzi zomwe zili ndi Vitamini E , mapeyala mwina ndi chimodzi mwa zakudya zokometsera kwambiri, zokhala ndi mafuta ambiri m'chilengedwe.
Kupatula apo, pali njira zambiri zosavuta, komanso zokoma kwambiri zomwe mungaphatikizire mapeyala muzakudya zanu. Phatikizani ena ngati guacamole, onjezani magawo angapo ku saladi yanu, pamwamba pa dzira lophwanyidwa, kapena kuwaza pa toast ndi tomato wachitumbuwa.
Malangizo Othandizira: B khulupirira kapena ayi, amapangira kadzutsa wamkulu. Kupita kwathu? Athanzi dzira lophika ndi avocado . Yesani, mungatero?
Zakudya Zokhala ndi Vitamini E: Sipinachi
Ngati munakula m'zaka za m'ma nineties, mukudziwa chifukwa chake Popeye ankakonda masamba obiriwirawa. Amaganiziridwa kuti ndi chimodzi mwazo masamba athanzi , sipinachi ili ndi mavitamini ndi minerals angapo ofunikira, makamaka vitamini E. Theka la kapu ya sipinachi ili ndi 16 peresenti ya tsiku lililonse. kufunika kwa vitamini E . Idyani ngati supu, mu sangweji ndi tchizi ndi chimanga, kapena mu saladi, ndipo mukuchita bwino thupi lanu. Mutha kutithokoza pambuyo pake.
Malangizo Othandizira: Ndikoyenera kuzindikira kuti kuphika sipinachi kapena kuiwotcha musanayambe kudya kumathandiza kuonjezera chiwerengero cha zakudya zake.
Zakudya za Vitamini E: Katsitsumzukwa
Tikudziwa kuti katsitsumzukwa kamakhala koyipa, ndi chiyani chomwe chimathandizira kununkhira kwa mkodzo, koma musakane zakudya zapamwambazi chifukwa cha izi. Kodi mumadziwa kuti imapereka kuphatikiza kwapadera kwa anti-inflammatory properties komanso vitamini C , beta carotene, zinki, manganese ndi selenium? Ngati si zokhazo, chikho chimodzi cha katsitsumzukwa chili ndi 18 peresenti yanu kufunikira kwa tsiku ndi tsiku kwa vitamini E . Zimabweranso ndi zotsutsana ndi khansa, zimathandizira kuwongolera shuga m'magazi, komanso zimathandizira kugaya chakudya.
Malangizo Othandizira: Sizingakhale zamasamba omwe aliyense amasankha, koma kupeza njira zapadera zophatikizira muzakudya zanu kungakhale kosangalatsa. Mukhoza kukwapula omelet wodzazidwa ndi katsitsumzukwa, kapena kungosakaniza ndi bowa wosakaniza, tsabola wa belu ndi tofu ndi adyo monga mbali ya kanyumba kanyumba tchizi. Delish!
Zakudya zokhala ndi Vitamini E: Broccoli
Tikamaganizira za broccoli, nthawi zonse timakumana ndi nkhope zowawa za ana ochokera ku mapulogalamu a pawailesi yakanema aku America akamapereka chakudya chapamwamba chobiriwirachi. Sitipeza chidani poganizira membala wa banja la kabichi ndi gwero lalikulu la mapuloteni, komanso wolemera kwambiri mu vitamini E . Ngati sizomwezo, broccoli ilinso ndi anti-cancer properties, amachepetsa cholesterol yoyipa (LDL), ndipo ndi amodzi mwa zakudya zabwino kwambiri za detox mukhoza kudya.
Mukhoza kuwonjezera broccoli ku supu kapena saladi, kapena kutumikira broccoli wowotchera ngati chakudya cham'mbali patebulo la chakudya chamadzulo ndi njira yabwino yophatikizirapo zamasamba zokoma muzakudya zanu.
Malangizo Othandizira: Kuti zakudya zake zisawonongeke, phikani broccoli pa kutentha kochepa, ndipo onetsetsani kuti mukudya zina mukamatumikira.
Zakudya za Vitamini E: Zakudya za Beet
Kodi mumadziwa kuti choyambirira keke wofiira wa velvet anayamba kupangidwa ndi madzi a beetroot kuti apange mtundu wofiira? Beets ndiwowonjezeranso kwa ma DIY ambiri okongola. Ngakhale kuti anthu ambiri amadziwa kukoma kwa beetroot, sikuti aliyense amadziwa kuti mungathe kudya masamba kapena masamba.
Kuwonjezera masamba a beet ku saladi kapena kuwayika mu mafuta ndikowonjezera pazakudya zilizonse. A 100 g kutumikira masamba ophika a beet ali ndi 1.81 mg wa vitamini E . Ngakhale zili ndi zakudya zina zambiri, kuphatikizapo vitamini A, vitamini C, potaziyamu, fiber, iron, ndi calcium.
Malangizo Othandizira: Onetsetsani kuti mwatsuka bwino izi masamba obiriwira asanawadye. Komanso, mukufuna kuwaphika osapitilira mphindi zisanu chifukwa simukufuna kunyalanyaza zabwinozo.
Zakudya Zokhala ndi Vitamini E: Hazelnuts
Kodi mumadziwa kuti hazelnuts ali ndi 21 peresenti yazomwe zimalimbikitsidwa tsiku lililonse mtengo wa vitamini E ? Chokoleti ichi ndi njira yabwino, komanso yokoma yopezera mlingo watsiku ndi tsiku. Lilinso ndi mapuloteni ambiri, vitamini A, ndi vitamini C. Mtedza wa hazelnut ndi wolemera kwambiri mu folate ndipo umathandizira kuchepetsa LDL kapena cholesterol yoyipa. Atha kudyedwa okha kapena kuwonjezeredwa ku makeke, chokoleti, makeke ndi ma pie.
Malangizo Othandizira: Mutha kusinthanso zinthu pang'ono ndikusangalala ndi batala wa hazelnut. Zosangalatsa! Tikudziwa zomwe zili pazakudya zam'mawa. Muma?
