Ezinye izifundo ziphinde zikhombe endimeni ebalulekile kavithamini E ekuvimbeleni izifo zengqondo ezinjengokuwohloka komqondo kanye nesifo i-Alzheimer's. Naphezu kokuba khona kwezithako zamavithamini zokwenziwa, uvithamini E angatholwa ngamanani anele ekudleni. Futhi, ngokuqinisekile, le mikhiqizo manje isisekhishini lakho.
Ama-alimondi
Ama-alimondi anothe kakhulu kuvithamini E. U-30 g wamantongomane wenza u-7,4 mg wevithamini. Ungasebenzisa futhi ubisi lwe-alimondi namafutha e-alimondi. Uma kungenzeka, kungcono ukudla ama-alimondi aluhlaza.
Imbewu
Yidla imbewu kabhekilanga, imbewu yethanga, imbewu yesesame nokunye - kugcwele uvithamini E. Inkomishi engu-¼ nje yembewu kabhekilanga inikeza u-90,5% yenani lansuku zonke. I-snack enhle kakhulu.
I-chard yaseSwitzerland
I-Chard ingenye yemifino enempilo ongayengeza ekudleni kwakho nsuku zonke. Kuyaziwa ukuthi iqukethe amavithamini amaningi K, A no-C, kodwa uvithamini E ukhona futhi ngamanani anele. Inkomishi eyodwa ye-chard ebilisiwe iqukethe cishe u-17% yenani lansuku zonke.
Isinaphi
Imifino ye-mustard idume ngokuqukethwe kwayo okuphezulu kwe-vitamin E kuphela, kodwa futhi i-K, A, C ne-folic acid. Ingilazi eyodwa nje yamaqabunga e-mustard abilisiwe inikeza u-14% wesidingo sakho sansuku zonke sikavithamini E. Uma kungenzeka, kungcono ukhethe imifino yesinaphi ephilayo.
Isipinashi
Akubona bonke abadla imifino abathanda isipinashi, kodwa kufanelekile ukusengeza ekudleni kwakho. Iwumthombo ongcono kakhulu we-calcium, i-folic acid, futhi, yebo, i-vitamin E. Ingilazi yesipinashi esibilisiwe iqukethe u-20% yenani lansuku zonke le-vitamin E. Zama ukufaka amaqabunga esipinashi kusandwich yakho yasekuseni.
Itheniphu
Ama-turnips angaba namahloni ngokunambitheka kwawo okubabayo, kodwa anempilo kakhulu. Iqukethe inani elikhulu lamavithamini K, A, C kanye ne-folic acid. Futhi okuqukethwe kwe-vitamin E kuzohlinzeka ngo-12% yenani lansuku zonke ngenkomishi ngayinye yomkhiqizo.
Iklabishi
Lesi sitshalo se-cruciferous kufanele sidliwe kaningi ngangokunokwenzeka. Uvithamini E enkomishini yeklabishi elibilisiwe cishe u-6% wesidingo sansuku zonke. Hhayi-ke, kungcono ukukhetha amakhanda eklabishi aphilayo.
Amafutha emifino
Amafutha angcono kakhulu amafutha egciwane likakolweni. Isipuni samafutha sanelisa ngokuphelele isidingo se-vitamin E. Amafutha e-sunflower ayindlela enhle, njengoba isetshenziswa kabanzi ekuphekeni. Amanye amafutha anothe ngovithamini E yi-hemp, ukhukhunathi, i-cottonseed, i-olive. Amafutha kufanele angahlungiwe futhi acindezelwe abandayo.
Funduk
I-snack ephelele usuku lonke. Labo abangathandi ukudla amantongomane bangafaka ubisi lwe-hazelnut ekhofini labo lasekuseni noma etiyeni.
Ama-walnut kaKedrovыe
Engeza idlanzana lamantongomane kaphayini ekudleni kwakho. Ukuphakelwa okukodwa kuqukethe i-2,6 mg yevithamini E. Amafutha omsedari angasetshenziswa futhi.
Ukwatapheya
Mhlawumbe umthombo omnandi kakhulu kavithamini E. Ingxenye yesithelo esinamafutha iqukethe ngaphezu kuka-2 mg kavithamini E. Ukwatapheya mihle nganoma iyiphi indlela, njengesithako sesaladi, kwisemishi noma ku-guacamole!
I-broccoli
I-Broccoli ibhekwa njengokudla okungcono kakhulu kwe-detox, kodwa futhi iwumthombo we-vitamin E. Kungase kungabi inani elikhulu kakhulu kuleli klabishi, kodwa izinzuzo ezinkulu zezempilo ze-broccoli zenza kube isizathu sokuyidla nsuku zonke.
parsley
Ikhambi elihle kakhulu elibabayo, lifake kuwo wonke amasaladi nezitsha ezishisayo. Ebusika, iparsley eyomisiwe ingaba umthombo kavithamini E.
I-papaya
Lesi sithelo saziwa kangcono njengomthombo we-vitamin C, kodwa futhi sicebile ku-vitamin E. Zama ukwengeza i-papaya entsha noma efriziwe kuma-smoothies - kuyoba kuhle!
Ama-Olives
Ngaphandle kwamafutha omnqumo, izithelo ngokwazo zigcwele i-vitamin E. Ingilazi eyodwa yeminqumo iqukethe i-20% yenani lansuku zonke.
Lona nje uhlu oluncane lokudla oluqukethe uvithamini E. Siphuthelwe abaningi, kodwa ukudla okunempilo nokuhlukahlukene okusekelwe ezitshalweni kuzokusiza nakanjani uthole zonke izinto ezidingekayo.