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Ukutya okuphezulu okungama-5 ekufuneka ukutyile kwiivithamini eziphezulu | UBoldskyI-Vitamin E yivitamin enyibilikayo enamafutha esebenza njenge-antioxidant emzimbeni. Inceda ekuthinteleni umonakalo kumafutha athile abaluleke kakhulu kwimpilo. UVitamin E yi-antioxidant enyibilikayo enamafutha ephazamisa ukusasazeka kweentlobo zeoksijini ezisebenzayo kunye nokukhuthaza impilo iyonke.
UVitamin E yi-antioxidant enamandla ekhusela iiseli kuxinzelelo lwe-oxidative kwaye kubalulekile ukuba umzimba usebenze ngokwesiqhelo.
I-Vitamin E inemisebenzi emininzi, ebandakanya ukusebenza njenge-enzyme yomlawuli womsebenzi odlala indima ekukhuleni kwezihlunu egudileyo kwaye ikwachaphazela ukubonakaliswa kofuzo kwaye inegalelo kwimpilo yamehlo neye-neurological.
Ukuba umzimba wakho awufumani ngokwaneleyo ukutya okune-vitamin E, unokufumana ubunzima kwi-vitamin E. Ke, yitya ukutya okune-vitamin E ukuthintela ukunqongophala kweevithamini.
Nalu uluhlu lokutya oku-10 okutyebileyo ku-vitamin E, ekufuneka uwafake ekutyeni kwakho rhoqo.
1. Ingqolowa yeGerm oyile
Ingqolowa yeoyile yegciwane inomxholo ophezulu wevithamini E phakathi kwazo zonke iioyile zezityalo. Iigrama ezingama-100 zeoyile yentsholongwane yengqolowa iqulethe iipesenti ezingama-996 zevithamini E. Ezinye ioyile zezityalo ezityebile ku-vitamin E yioyile kajongilanga, ioyile yembewu yomqhaphu, ioyile yomnquma kunye neoyile yekhokhonathi.
2. Iiamangile
Xa sicinga ngokutya okunevithamini E, sicinga ngokuzenzekelayo ngeeamangile, akunjalo? Ii-almonds zezona zinto zityebileyo ku-vitamin E kwaye zikwacebile kwifayibha encedisa ekwetyisweni kwaye ithintele nayiphi na imiba yokwetyisa.
3. Ibhotolo yamandongomane
Ipeanut butter iphakame kwiikhalori ezininzi kwaye ityebile ku-vithamini E. Ikwanayo nefayibha encedisa ekwehliseni ubunzima kunye nokuba sisityebi kwimagniziyam, iyanceda ekwakheni amathambo. Elinye ibhotolo yamandongomane iya kunika iipesenti ezili-116 zevithamini E.
4. Amandongomane
IiHazelnuts zityebile ku-vitamin E kunye ne-folate. Uncedo lweVitamin E kwiseli nakwimetabolism yamandla, ngelixa ifolate inceda ukuhlanganiswa kwe-DNA kunye nokulungiswa. IiHazelnuts zikwangumthombo otyebileyo wemagniziyam, ikhalsiyam kunye ne potassium.
5. Iavokhado
Ukotapeya yenye yezona zisempilweni kunye nokutya okune-vitamin E okunencasa kakhulu. Sesinye seziqhamo ze-creamiest ezibonelela ngesixa esifanelekileyo se-asidi ye-monounsaturated fatty acids. 1 i-avocado iphela iya kubonelela ngepesenti ye-10 ye-vitamin E.
6. Ipepile ebomvu nebomvu
Ipelepele ebomvu nebomvu eluhlaza ineentlobo ezimbini zee-antioxidants ezinegalelo kwimpilo yamehlo. Ipelepele yentsimbi eluhlaza nebomvu nayo ine-iron kwaye ityebile ku-vitamin C, zombini zithintela i-anemia.
7. Imifuno yeTheniphu
Nangona imifuno yetheniphu ingcamla kancinci, inesabelo esikhulu sevithamini E kunye nezinye izakha mzimba ezibalulekileyo. I-Vitamin E ekhoyo kwimifuno yetheniphu ikhuthaza impilo yeenwele kunye nolusu kwaye ibonelela ngeepesenti ezisibhozo zexabiso elinconywayo lemihla ngemihla likavithamini E.
8. Iapilkosi eyomileyo
Iapilkosi ezomileyo zinevithamini E kunye nexabiso eliphakathi lefayibha ezityiwayo. Ifayibha kwizincedisi zeapilkosi kulawulo lwecholesterol kunye nokwetyisa, ngelixa ivithamin E yonyusa impilo yeenwele kunye nolusu. Iapilkosi ezomileyo zineepesenti ezingama-28 zevithamini E.
9. Brokholi
I-Brokholi yenye yokutya okusempilweni kwiplanethi kunye nokutya okune-vitamin E okunempilo. I-Broccoli ikwacebile ku-vitamin C, kunye no-vitamin K, onceda kulusu nakwimpilo yethambo, ngokwahlukeneyo. Iigrama ezingama-91 zebroccoli ziqulathe iipesenti ezi-4 zevithamini E.
10. Kiwi
I-Kiwi ngumthombo otyebileyo wevithamini E kunye novithamini C onceda ekwandiseni ukhuseleko nasekunyangeni ukulala ngokunciphisa ubuthongo. I-177 gram ye-kiwi iqulethe iipesenti ezili-13 zexabiso eliphakanyisiweyo le-vitamin E.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho abasondeleyo.
Ukutya oku-11 okuneVitamin D
