Zakudya 15 Zopangira Vitamini E

Kafukufuku wina amasonyezanso kuti vitamini E ndi yofunika kwambiri popewa matenda a maganizo monga dementia ndi matenda a Alzheimer. Ngakhale pali mavitamini opangidwa ndi mavitamini, vitamini E amatha kupezeka muzakudya zokwanira. Ndipo, zowona, zogulitsazi tsopano zili kukhitchini yanu.

Amondi

Ma almond ndi olemera mu vitamini E. 30 g ya mtedza ndi 7,4 mg wa vitamini. Mukhozanso kudya mkaka wa amondi ndi mafuta a amondi. Ngati n'kotheka, ndi bwino kudya maamondi osaphika.

Mbewu

Idyani njere za mpendadzuwa, dzungu, sesame ndi zina zambiri - zili ndi vitamini E. Kapu imodzi yokha ya mpendadzuwa imapereka 90,5% ya mtengo watsiku ndi tsiku. Chakudya chabwino kwambiri.

Swiss chard

Chard ndi imodzi mwamasamba abwino kwambiri omwe mungawonjezere pazakudya zanu tsiku lililonse. Amadziwika kuti ali ndi mavitamini ambiri K, A ndi C, koma vitamini E amapezekanso mokwanira. Kapu imodzi ya chard yophika imakhala ndi pafupifupi 17% ya mtengo watsiku ndi tsiku.

Msuwa

Masamba a mpiru amadziwika chifukwa cha kuchuluka kwawo kwa vitamini E, komanso K, A, C ndi kupatsidwa folic acid. Galasi limodzi lokha la masamba a mpiru wophika limapereka 14% yazomwe mumafunikira tsiku lililonse la vitamini E. Ngati n'kotheka, ndi bwino kusankha organic mpiru masamba.

sipinachi

Sikuti onse omwe amadya masamba amakonda sipinachi, koma ndi bwino kuwonjezera pazakudya zanu. Ndilo gwero labwino kwambiri la calcium, folic acid, ndipo, ndithudi, vitamini E. Kapu ya sipinachi yophika imakhala ndi 20% ya mtengo watsiku ndi tsiku wa vitamini E. Yesani kuwonjezera masamba a sipinachi ku sangweji yanu yam'mawa.

 Tipu

Turnips akhoza kuchita manyazi ndi kukoma kwawo kowawa, koma ali athanzi kwambiri. Lili ndi mavitamini K, A, C ndi kupatsidwa folic acid. Ndipo zomwe zili ndi vitamini E zidzapereka 12% ya mtengo watsiku ndi tsiku pa chikho chimodzi cha mankhwala.

Kabichi

Chomera cha cruciferous ichi chiyenera kudyedwa nthawi zonse. Vitamini E mu kapu ya kabichi yophika pafupifupi 6% ya zofunika tsiku. Chabwino, ndi bwino kusankha organic mitu ya kabichi.

Mafuta a masamba

Mafuta abwino kwambiri ndi mafuta a tirigu. Supuni ya mafutawa imakwaniritsa kufunikira kwa vitamini E. Mafuta a mpendadzuwa ndi njira yabwino, chifukwa amagwiritsidwa ntchito kwambiri pophika. Mafuta ena olemera mu vitamini E ndi hemp, kokonati, cottonseed, azitona. Mafuta ayenera kukhala osasunthika komanso ozizira.

Funduk

Chakudya chabwino kwambiri tsiku lonse. Amene sakonda kudya mtedza akhoza kuwonjezera mkaka wa hazelnut ku khofi wawo wam'mawa kapena tiyi.

Kedrovыe mtedza

Onjezani mtedza wa pine pazakudya zanu. Ntchito imodzi imakhala ndi 2,6 mg ya vitamini E. Mafuta a Cedarwood angagwiritsidwenso ntchito.

Peyala

Mwina gwero lokoma kwambiri la vitamini E. Theka la chipatso chamafuta lili ndi 2 mg ya vitamini E. Mapeyala ndi abwino mwanjira iliyonse, monga chopangira saladi, pa sangweji kapena mu guacamole!

Burokoli

Broccoli amaonedwa kuti ndi chakudya chabwino kwambiri cha detox, koma ndi gwero la vitamini E. Ikhoza kukhala yochuluka kwambiri mu kabichi iyi, koma ubwino waukulu wa thanzi wa broccoli umapanga chifukwa chodyera tsiku ndi tsiku.

Parsley

Zitsamba zabwino kwambiri zokometsera, onjezerani ku saladi ndi mbale zotentha. M'nyengo yozizira, parsley yowuma imatha kukhala gwero la vitamini E.

papaya

Chipatsochi chimadziwika bwino kuti chimachokera ku vitamini C, koma chimakhalanso ndi vitamini E. Yesani kuwonjezera papaya yatsopano kapena yozizira ku smoothies - zidzakhala zabwino!

Azitona

Kuwonjezera pa mafuta a azitona, zipatsozo zimakhala ndi vitamini E. Galasi limodzi la azitona lili ndi 20% ya mtengo watsiku ndi tsiku.

Uwu ndi mndandanda wawung'ono chabe wa zakudya zomwe zili ndi vitamini E. Tidaphonya zambiri, koma zakudya zathanzi komanso zamitundumitundu zidzakuthandizani kupeza zonse zofunika.

Siyani Mumakonda