1 - Kungani Udinga I-Vitamin E
I-Vitamin E iyi-vithamini enamafutha anesisindo edingekayo ukuze amasosha omzimba asebenze kahle futhi avimbele amapulelethi egazi ukuze agweme futhi anamathele ezindongeni zamathambo wegazi. Ingasebenza futhi njenge- antioxidant evimbela ukulimala kwamangqamuzana ngenxa yokuvezwa kwama-radicals mahhala.
Umphakathi omdala udinga ama-milligram angu-11 (noma 10.4 ama-Units International) wevithamini E nsuku zonke. Amavithamini E-Vitamin E ayethandwa ngoba abantu benethemba lokuthi bazosiza ukuvimbela isifo senhliziyo nomdlavuza. Kodwa, ukucwaninga akuzange kubonise noma yikuphi ukuzuza ekuthatheni lezi zithako, kanti okunye okungenzeka kube yingozi uma kuthathwa amanani amaningi kakhulu. Ngakho-ke weqa izithako bese uthola vitamin E yakho ekudleni.
Nazi ukudla okuyishumi okunempilo okukhona nemithombo emihle ye-vitamin E.
2 - ama-alimondi
Ama-alimondi ayiwumthombo omuhle kakhulu wevithamini E, kanye namavithamini ama-B amaningi, i-potassium, i-zinc, i-magnesium, i-calcium, neyensimbi. I-ounce eyodwa (okungaba ngama-kernels angama-23) ine-milligrimu engaphezu kuka-7 ka-vitamin E, okuyingxenye nje yalokho okudingayo usuku lonke.
3 - i-Broccoli
I-broccoli ilayishwa zonke izinhlobo zezakhi ezinjengevithamini A, K, noC, i-calcium, nama-antioxidants, nama-calories aphansi. Futhi ungumthombo omuhle we-vitamin E - imikhonto emine ye-broccoli iqukethe i-milligram eyodwa.
4 - I-Canola Oil
Amafutha e-canola i-ovine yemifino enemifino enhle ewumthombo omuhle we-monounsaturated ne-omega-3 fatty acids ne-vitamin E. I-isipuni esisodwa sinama-milligram ama-2.5 we-vitamin E. I-Canola amafutha kuhle ukupheka noma njengesisekelo sokugqoka isaladi.
5 - ama-hazelnuts
Ama-hazelnuts, aphinde abizwa ngokuthi ama-filberts, angokudla okunempilo ngoba aphezulu kumaminerali afana ne-calcium ne-iron, kanye ne-fiber, namafutha angama-monounsaturated. I-ounce eyodwa (cishe ama-kernels angu-21) anama-milligram angama-4 wevithamini E, okungaphezu kwama-25 amaphesenti wezincomo zakho zansuku zonke.
6 - i-Kiwifruit
Ama-Kiwifruit aphezulu ku-vitamin C, i-calcium, i-potassium ne-magnesium. Ngaphezu kwalokho, i-kiwifruit eyodwa ine-milligram eyodwa ye-vitamin E. Kiwifruits nayo iyimithombo emihle ye-fibre futhi ayikho ngaphansi kwama-kilojoule ngakho-ke iphelele ngesikhathi sokudla.
7 - iMango
I-Mango iphezulu kumavithamini A no C, plus potassium kanye ne-fiber. Enye indebe yezinhlamvu zemango ibuye ine-1.5 milligrams ka-vitamin E. I-mangos ehlutshiwe iyiphunga njengengxenye yesaladi noma ingasetshenziswa njengesithako kuma-smoothies.
8 - Butter Peanut
Ibhotela le-peanut ikuhle ngoba i-magnesium, i-zinc, iphrotheni ne-niacin ephezulu. Amapuni amabili we-bhotela ase-peanut anama-milligram ama-vitamin ayi-3 Khetha uhlobo lwebhokisi le-peanut yemvelo ukuze ugweme ushukela oweneziwe.
9 - isipinashi
Isipinashi sinye kulawo ma-superfoods aphezulu kumavithamini namaminerali amaningi, futhi futhi ungumthombo omkhulu we-fibre futhi ama-kg aphansi kakhulu. Enye indebe yesipinashi esiphekiwe inamabhilikithi angaba ngu-4 e-vitamin E.
10 - Imbewu ye-Sunflower
Imbewu ye-sunflower isondlo esinamandla ngenxa yokuthi iphezulu e-calcium, i-iron, i-potassium, i-zinc kanye ne-folate, kanye ne-fiber ne-monounsaturated amafutha. Imbewu eyodwa ye-sunflower nayo ine-milligram ayi-7 ka-vitamin E.
11 - Utamatisi
Utamatisi anomsoco ngoba anevithamini C ephakeme, i-vitamin A, i-fiber, ne-potassium, ngenkathi ephansi kwamakholori. Enye indebe ye-utamatisi oqoshiwe ine-milligram eyodwa ye-vitamin E. Utamatisi nososo nazo ziphezulu ku-vitamin E.
Imithombo:
I-Institutes kaZwelonke yezeMpilo eHhovisi leziNsiza zeDiari. "I-Vitamin E Factsheet yabasebenzi bezeMpilo." Kufinyelelwe kuMashi 28, 2016. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.
UMnyango Wezolimo we-United States, Isevisi Yokucwaninga Ngezolimo I-National Nutrient Database ye-Standard Reference Release 28. Ifinyeleleke ngoMashi 28, 2016. https://ndb.nal.usda.gov/ndb/search.