Ukudla Oku-10 Okunothile Ku-Vitamin E Okudinga Ukukufaka Ekudleni Kwakho

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UVitamin E uvithamini oncibilika njengamafutha osebenza njenge-antioxidant emzimbeni. Kuyasiza ekuvikeleni ukulimala kwamafutha athile abalulekile empilweni. UVitamin E yi-antioxidant encibilikayo enamafutha ephazamisa ukusakazeka kwezinhlobo zomoya-mpilo ezisebenzayo futhi ithuthukise impilo yonke.

UVitamin E yi-antioxidant enamandla evikela amaseli ekucindezelekeni kwe-oxidative futhi kubalulekile ukuthi umzimba usebenze ngokujwayelekile.

UVitamin E unemisebenzi eminingi, efaka phakathi ukusebenza njengomlawuli womsebenzi we-enzymatic obamba iqhaza ekukhuleni kwemisipha ebushelelezi futhi kuthinta nokukhuluma kofuzo futhi kunomthelela empilweni yamehlo neyezinzwa.

Uma umzimba wakho ungakutholi ngokwanele ukudla okunothe uvithamini E, ungahle uhlupheke ngokushoda kukavithamini E. Ngakho-ke, dla ukudla okunothe uvithamini E ukuvimbela ukuntuleka kwamavithamini.

Nalu uhlu lokudla okuyi-10 okunothe ku-vitamin E, okudinga ukukufaka ekudleni kwakho kaningi.

1. Ukolweni Igilili Amafutha

Uwoyela wamagciwane kakolweni unokuqukethwe okuphezulu kukavithamini E phakathi kwawo wonke amafutha ezitshalo. Amagremu ayi-100 kawoyela wegciwane likakolweni aqukethe amaphesenti angama-996 kavithamini E. Amanye amafutha ezitshalo anothe ngovithamini E ngamafutha ka-sunflower, uwoyela wembewu kakotini, owoyela kanye nowoyela kakhukhunathi.

2. Ama-alimondi

Lapho sicabanga ngokudla okunothe ku-vitamin E, sicabanga ngokuzenzakalela ngama-alimondi, akunjalo? Ama-alimondi yimithombo ecebe kakhulu kavithamini E futhi acebile nefayibha esiza ekugayeni futhi evimbela noma yiziphi izingqinamba zokugaya ukudla.

3. Ibhotela Lamantongomane

I-peanut butter inama-calories amaningi futhi icebile ku-vitamin E. Iqukethe ne-fiber esiza ekwehliseni isisindo futhi nokuba ne-magnesium, iyasiza ekwakheni amathambo. Ukudla okukodwa kwamantongomane kuzohlinzeka ngamaphesenti ayi-116 kavithamini E.

4. Amanathi

Ama-hazelnuts acebile nge-vitamin E ne-folate. Izinsiza zikaVitamin E esitokisini nasemethabolism yamandla, kuyilapho i-folate isiza ekuhlanganisweni nasekulungisweni kwe-DNA. Ama-hazelnuts nawo angumthombo ocebile we-magnesium, calcium ne-potassium.

5. Ukwatapheya

Ukwatapheya ungenye yokudla okunomsoco nokudla okumnandi kakhulu kunovithamini E. Ingesinye sezithelo ze-creamiest esinikela ngesamba esihle sama-acid anama-monounsaturated. 1 i-avocado ephelele izohlinzeka ngamaphesenti ayi-10 kavithamini E.

6. Obomvu Noluhlaza Okotshani Bensimbi

Upelepele wensimbi obomvu noluhlaza okotshani uqukethe izinhlobo ezimbili zama-antioxidants abamba iqhaza empilweni yamehlo. Ipelepele yensimbi eluhlaza okotshani nebomvu nayo iqukethe i-ayoni futhi icebile ku-vitamin C, womabili avimbela ukushoda kwegazi.

7. Imifino yetheniphu

Yize imifino yetheniphu inambitheka kancane, inesabelo esikhulu sikavithamini E nezinye izakhi zomzimba ezibalulekile. UVitamin E okhona ngemifino yetheniphu ukhuthaza impilo yezinwele nesikhumba futhi unikezela ngamaphesenti ayi-8 wenani elinconyiwe nsuku zonke likavithamini E.

8. Ibhilikosi Elomile

Amabhilikosi omisiwe aqukethe uvithamini E kanye nenani elilinganisiwe le-fiber edliwayo. I-fiber ekuma-apricot iyasiza ekulawuleni i-cholesterol nasekugayeni, kanti i-vitamin E ithuthukisa izinwele nezinwele. Amabhilikosi omisiwe aqukethe amaphesenti angu-28 kavithamini E.

9. Broccoli

I-Brokholi ingenye yokudla okunempilo kakhulu emhlabeni kanye nokudla okunothe kakhulu ngamavithamini E. I-Brokholi nayo icebile ku-vitamin C, no-vitamin K, osiza esikhunjeni nasempilweni yamathambo, ngokulandelana. Amagremu angama-91 e-broccoli aqukethe amaphesenti ama-4 kavithamini E.

10. Kiwi

I-Kiwi ingumthombo ocebile kavithamini E novithamini C osiza ekufukuleni amasosha omzimba kanye nasekwelapheni ukuqwasha ngokunciphisa ubuthongo. Ama-177 amagremu we-kiwi aqukethe amaphesenti ayi-13 wenani elinconyiwe nsuku zonke likavithamini E.

Yabelana ngale ndatshana!

Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabasondelene nawe.

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