Ubuwazi ukuthi i-vitamin E iyinhlanganisela encibilikayo ngamafutha? Ngaphandle kokuncibilika ngamafutha, igcwele izinto ezilwa ne-antioxidant. Ngokwemvelo, lokhu kusho ukuthi ukuthola amanani anele ukudla okunovithamini E kubalulekile kumasosha omzimba womuntu, impilo yemithambo yegazi, futhi okubaluleke nakakhulu, ukugcina isikhumba somuntu sisisha futhi sikhazimula.
Ngenhlanhla, kunokudla okuningi okuqukethe i-vitamin E, ngakho-ke ukubuyekezwa okusheshayo kokudla kwakho kuzoveza ukuthi ungakanani lo mzimba obuyisayo owuthola nsuku zonke. Umthamo onempilo wamantongomane, imbewu, namanye amafutha aqukethe i-vitamin E eningi ngokuphakelwa ngakunye. Ngaphandle kwalokhu, eminye imifino eluhlaza okumnyama, izithelo ezimbalwa, ngisho nezinhlobo ezithile zokudla kwasolwandle kucebile ngalesi sakhi.
Nakhu okunye okumele uzame ukukhulisa lokho kudla kwe-vitamin E:
eyodwa. Ukudla okunovithamini E: Imbewu kabhekilanga
ezimbili. I-Vitamin E-rich Foods: Ama-alimondi
3. Ukudla okucebile nge-Vitamin E: Amantongomane
Ezine. Ukudla okucebile nge-Vitamin E: Amafutha Emifino
5. Ukudla okunovithamini E: Ukotapheya
6. Ukudla okucebile nge-Vitamin E: Isipinashi
7. Ukudla okucebile nge-Vitamin E: I-Asparagus
8. I-Vitamin E-rich Foods: I-Broccoli
9. I-Vitamin E-rich Foods: Imifino ye-beet
10. Ukudla okucebile nge-Vitamin E: Ama-hazelnuts
ishumi nanye. I-Vitamin E: Imibuzo Evame Ukubuzwa
Ukudla okunovithamini E: Imbewu kabhekilanga
Ingabe ufuna ukudla okulula okunempilo? Ungabheki ngaphezu kwembewu ye-sunflower. Okudingayo nje idlanzana lalokhu kudla okunamandla ongakudla. Lokhu kudla okunamantongomane, okumnandi, nokucebile nge-fiber ngeke kukugcina ugcwele isikhathi eside, kodwa ukudla okunomsoco kuhlanganisa uvithamini E , i-magnesium, ithusi, i-vitamin B1, i-selenium, kanye ne-yum eningi. Ungakwazi yini ngempela ukucela okwengeziwe?
Ithiphu yePro: Fafaza kokunye kwalokhu njengendlela yokuhlobisa ukuze kuthuthukiswe izakhi kunoma iyiphi isaladi ebuthuntu. Ungakwazi ngisho nokuqhakaza amaqanda akho ayisicefe ngalokhu super imbewu , bese ufafaza idlanzana ekudleni kwakho kwebhodwe elilodwa. Iwinile!
I-Vitamin E-rich Foods: Ama-alimondi
Uma udinga ukucosha ngokushesha, akukho okudlula a idlanzana lama-alimondi . Akunakuphika ukuthi inkomishi eyodwa yama-alimondi inenani eliphezulu lekhalori, kodwa futhi iqukethe kabili inani le-Vitamin E okudingekayo ngosuku okungukuthi amaphesenti angu-181. Uma kungagcini lapho, ziningi izindlela ongajabulela ngazo leli nati elimnandi. Ungaphuza ingilazi ende yobisi lwe-alimondi (sithanda ukwengeza ushokoledi ukuze uthole okuhle okumnandi), noma wengeze ibhotela le-alimondi elibolile esitokisini esishisayo. Eqinisweni, kuwo wonke amagremu ayi-100 wokuphakelwa ama-alimondi, uzothola u-25.63 mg kavithamini E.
Engeza ama-alimondi athosiwe kweyakho okusanhlamvu kwasekuseni noma Abantu bangadla ama-alimondi agazingiwe, bawangeze ezinhlamvini nasezintweni ezibhakwayo, noma baphuze ubisi lwe-alimondi.
Ithiphu ye-Pro : Faka umthamo onempilo wama-alimondi ekudleni kwakho njalo njengoba equkethe umthamo onempilo wamaprotheni, i-fiber, i-potassium, ne-magnesium.
Ukudla okucebile nge-Vitamin E: Amantongomane
Akumangazi ukuthi i-PB&J ithathwa njengokudla okunethezekile. Futhi nakuba ababaningi bethu abakhule nale sandwich eyenza ukubonakala okuvamile kumenyu, uma uthanda amantongomane, usenhlanhleni! Ziwumthombo omkhulu wama-antioxidants; bacebile ngamafutha e-monounsaturated futhi basiza ukuvimbela amatshe enyongo kanye nomdlavuza wekoloni. Futhi uma ukhathazekile nge-cholesterol, usenhlanhleni.
Amantongomane alungele inhliziyo futhi. Eqinisweni, ingxenye yesine yenkomishi yamantongomane iqukethe amaphesenti angama-20 adingekayo ukuntuleka kwe-vitamin E . Ngaphezu kwalokho, ukudla amantongomane kwehlisa ingozi isisindo somzimba njengoba kukugcina ugcwele isikhathi eside.
Ithiphu yePro: Yenza noma iyiphi isaladi ibe mnandi ngedeshi yamantongomane. Asebenza kahle njengokuhlobisa kulawo ma-noodle aphefumulelwe e-Asia kanye nama-stir-fries.
Ukudla okucebile nge-Vitamin E: Amafutha Emifino
Kungakhathaliseki ukuthi ukhetha ukupheka kanjani, amafutha owakhethayo ayonquma ukubaluleka kokudla kwakho okunomsoco. Amafutha afanayo nomaamafutha aphilayo , amafutha kabhekilanga, ngisho namafutha egciwane likakolweni aphakathi imithombo engcono kakhulu ye-Vitamin E . Ingabe bewazi: isipuni esisodwa samafutha egciwane likakolweni singakunikeza amaphesenti ayi-100 okudla kwakho kwansuku zonke kaVithamini E?
Ithiphu yePro: Ngaphambili kwezempilo, kufanele ngokuvamile ugweme amafutha yemifino. Kodwa-ke, uma ufuna ukuthuthukisa lokho, ukudla kukavithamini E okuhlanganisa lawa mafutha ngendlela enempilo, njengokugqoka isaladi, kungakusebenzela.
Ukudla okunovithamini E: Ukotapheya
Buza noma yimuphi uchwepheshe wezempilo, uzokutshela ukuthi ukotapheya ecebile nge-fiber , aphansi kuma-carbohydrate, futhi alayishwe ama-carotenoid. Eqinisweni, ukwatapheya owodwa nje uqukethe amaphesenti angu-20 omthamo odingekayo wansuku zonke kavithamini E. ukudla okumnandi kakhulu nge-Vitamin E , ukwatapheya mhlawumbe ungomunye wokudla kwemvelo okunokhilimu, okunothe uwoyela.
Ngaphandle kwalokho, ziningi izindlela ezilula, nezimnandi kakhulu ongafaka ngazo ukwatapheya ekudleni kwakho. Hlanganisa njenge-guacamole, engeza izingcezu ezimbalwa esaladini lakho, gcwalisa lelo qanda eligoqiwe, noma ulihlanganise kuthosi ngotamatisi wecherry.
Ithiphu yePro: B ungakholwa noma ungakholwa, benza isidlo sasekuseni esihle. Siyaphi? Abanempilo iqanda elibhakiwe kanye nokwatapheya . Izame, ingabe uzokwazi?
Ukudla okucebile nge-Vitamin E: Isipinashi
Uma ukhule eminyakeni yamashumi ayisishiyagalolunye, wazi kahle ukuthi kungani uPopeye ethanda le mifino enamaqabunga aluhlaza. Kubhekwa njengenye ye imifino enempilo kakhulu , isipinashi siqukethe amavithamini namaminerali amaningana abalulekile, ikakhulukazi uvithamini E. Uhhafu wenkomishi yesipinashi unamaphesenti angu-16 osuku lwakho lwansuku zonke. isidingo se-vitamin E . Yidle njengesobho, kusemishi noshizi nommbila, noma ngisho nasesaladini, futhi wenza umzimba wakho ube umhlaba omuhle. Ungasibonga kamuva.
Ithiphu yePro: Kuyasiza ukuqaphela ukuthi ukupheka isipinashi noma ukusifaka ngesitimu ngaphambi kokudla kusiza ukwandisa inani lemisoco yaso.
Ukudla okucebile nge-Vitamin E: I-Asparagus
Siyazi ukuthi i-asparagus ithola i-rep embi, kuthiwani ngomnikelo ephunga lomchamo, kodwa ungakuphikisi lokhu kudla okunamandla ngenxa yalokho. Ubuwazi ukuthi inikeza inhlanganisela eyingqayizivele yezindawo zokulwa nokuvuvukala kanye uvithamini C , i-beta carotene, i-zinc, i-manganese ne-selenium? Uma kungagcini lapho, inkomishi eyodwa ye-asparagus iqukethe amaphesenti angu-18 akho imfuneko yansuku zonke ye-vitamin E . Iza nezinzuzo zokulwa nomdlavuza, isiza ukulawula ushukela egazini, futhi isiza ekugayeni ukudla.
Ithiphu yePro: Kungase kungabi yimifino ekhethwa yiwo wonke umuntu, kodwa ukuthola izindlela ezihlukile zokuyihlanganisa ekudleni kwakho kungaba mnandi. Ungakwazi ukupheqa i-omelette egcwele isilimo esinengono emnandi edliwayo, noma nje uyisose ngengxube enempilo yamakhowe, i-bell pepper kanye ne-tofu enogalikhi njengohlangothi lwaleyo cottage cheesesteak eyosiwe. Delish!
I-Vitamin E-rich Foods: I-Broccoli
Uma sicabanga nge-broccoli, sihlala sihlangana nobuso obumuncu bezingane ezivela ezinhlelweni zikamabonakude zaseMelika lapho kunikezwa lokhu kudla okunamandla okuluhlaza. Asikutholi ukuzondwa uma sicabangela Leli lungu lomndeni weklabishi liwumthombo omkhulu wamaprotheni, futhi inothe kakhulu ku-vitamin E . Uma kungagcini lapho, i-broccoli iqukethe izinto zokulwa nomdlavuza, yehlisa i-cholesterol embi (LDL), futhi ingenye ye ukudla okungcono kakhulu kwe-detox ungadla.
Ungakwazi ukwengeza i-broccoli esobhoni noma kumasaladi, noma ukuphakela i-broccoli eshisiwe njengesitsha esiseceleni etafuleni lesidlo sakusihlwa kuyindlela enhle yokufaka le veggie emnandi ekudleni kwakho.
Ithiphu yePro: Ukuze ugcine izakhiwo zayo ezinomsoco ziqinile, pheka i-broccoli ekushiseni okuphansi kokupheka, futhi uqinisekise ukuthi ugcina okunye ukulunywa lapho uphaka.
I-Vitamin E-rich Foods: Imifino ye-beet
Ubuwazi ukuthi owokuqala ikhekhe le-velvet elibomvu yaqala ukwenziwa ngejusi yebhitrudi ukuyinika lowo mbala obomvu? Ama-beet aphinde abe isengezo esihle kuma-DIY amaningi wobuhle. Nakuba abantu abaningi bejwayele ukunambitheka kwe-beetroot, akuwona wonke umuntu owaziyo ukuthi ungadla futhi imifino noma amaqabunga.
Ukwengeza imifino yebhitrudi kuma-saladi noma uku-sautéeing emafutheni kuwukuhlanganisa okunenhliziyo yonke kunoma yikuphi ukudla. I-100 g yokuphakelwa imifino ephekiwe ye-beet iqukethe i-1.81 mg ye-vitamin E . Ziqukethe ngisho nezakhi eziningi ezengeziwe, ezihlanganisa uvithamini A, uvithamini C, i-potassium, i-fibre, okusansimbi, ne-calcium.
Ithiphu yePro: Qiniseka ukuthi uwageza kahle lawa imifino enamaqabunga aluhlaza ngaphambi kokuwadla. Futhi, awufuni ukuwapheka isikhathi esingaphezu kwemizuzu emihlanu njengoba ungafuni ukudelela ubuhle obunempilo.
Ukudla okucebile nge-Vitamin E: Ama-hazelnuts
Ubuwazi ukuthi ama-hazelnuts aqukethe amaphesenti angama-21 okunconywa nsuku zonke inani le-vitamin E ? Lesi sisekelo sikashokoledi siyindlela enhle, futhi emnandi yokuthola lowomthamo wansuku zonke. Futhi iqukethe amaprotheni amaningi, uvithamini A, kanye novithamini C. Ama-hazelnuts anothe kakhulu ku-folate futhi asiza ukwehlisa i-LDL noma i-cholesterol embi. Zingadliwa zodwa noma zengezwe kumakhekhe, ushokoledi, amakhekhe nophaya.
Ithiphu yePro: Ungakwazi futhi ukushintsha izinto kancane futhi ujabulele ibhotela le-hazelnut. Yummy! Siyazi ukuthi yini ekumenyu yethu yasekuseni. Ingabe?
