Ubusazi ukuba ivithamin E yikhompawundi enyibilikayo ngamafutha? Ngaphandle kokunyibilika kwamafutha, ilayishwe iipropathi ze-antioxidant. Ngokwendalo, oku kuthetha ukuba ukufumana izixa ezaneleyo Ukutya okutyebileyo kwe-vitamin E ibalulekile kumajoni omzimba kabani, impilo yomthambo wegazi, kwaye okona kubaluleke ngakumbi, ukugcina ulusu lukabani lusebatsha kwaye lubengezela.
Ngethamsanqa, kukho ukutya okuninzi okuqulethe ivithamin E, ngoko ke uphononongo olukhawulezileyo lokutya kwakho luya kutyhila ukuba singakanani na esi sondlo sokubuyisela osifumana yonke imihla. Idosi enempilo yamantongomane, imbewu, kunye neeoyile ziqulathe eyona vitamin E ngokuphakwayo. Ngaphandle koku, eminye imifuno eluhlaza bumnyama, iziqhamo ezimbalwa, kwaneentlobo ezithile zokutya kwaselwandle zityebile kwesi sondlo.
Nazi ezinye izinto ekufuneka uzame ukunyusa umthamo we-vitamin E:
Nye. Ukutya okutyebileyo kwe-Vitamin E: Imbewu kajongilanga
Mbini. Ukutya okutyebileyo kweVitamin E: Iialmonds
3. Ukutya okutyebileyo kwe-Vitamin E: Amandongomane
Isine. Ukutya okutyebileyo kwe-Vitamin E: Ioyile yemifuno
5. Ukutya okutyebileyo kweVitamin E: Iiavokhado
6. Ukutya okutyebileyo kwe-Vitamin E: Isipinatshi
7. Ukutya okutyebileyo kwe-Vitamin E: I-Asparagus
8. Ukutya okutyebileyo kweVitamin E: iBrokholi
9. Ukutya okutyebileyo kwe-Vitamin E: Imifuno ye-beet
10. Ukutya okutyebileyo kwe-Vitamin E: Iihazelnuts
Shumi elinanye. I-Vitamin E: Ii-FAQs
Ukutya okutyebileyo kwe-Vitamin E: Imbewu kajongilanga
Ngaba ukhangela i-snack enempilo? Ungajongi ngaphezu kwembewu kajongilanga. Ekuphela kwento oyidingayo sisiqaqobana solu kutya kulungileyo ukuze utyebe kuso. Oku kutya okunencasa, okunencasa, kunye nokutyebileyo kwefayibha akuyi kukugcina uhluthi nje ixesha elide, kodwa Ukutya okutyebileyo kwezakhamzimba kubandakanya ivithamin E , i-magnesium, ubhedu, i-vitamin B1, i-selenium, kunye ne-yum eninzi. Ngaba ngokwenene unokucela okungakumbi?
Ingcebiso yePro: Gcoba enye yale nto njengento yokuhombisa ukunyusa izondlo kuyo nayiphi na isaladi ebuthuntu. Unokude udibanise amaqanda akho adikayo ngale nto imbewu super , kwaye ufefe intwana kwizidlo zakho zembiza enye. Kukuphumelela-ukuphumelela!
Ukutya okutyebileyo kweVitamin E: Iialmonds
Xa ufuna i-pick-me-up ekhawulezayo, akukho nto idlulayo intwana yeamangile . Akunakukhanyela ukuba ikomityi enye yeeamangile inenani eliphezulu leekhalori, kodwa ikwaqulathe kabini umthamo weVitamin E efunekayo ngosuku o.t. 181 pesenti. Ukuba akuphelelanga apho, zininzi iindlela onokuzonwabela ngazo eli ndongomane limnandi. Ungasela iglasi ende yobisi lwealmondi (siyathanda ukongeza itshokolethi ethile ukwenzela ukulunga okumnandi), okanye wongeze ibhotolo yealmond ebolileyo kwithosti eshushu. Ngapha koko, kwi-100 g nganye yokuphakelwa kweeamangile, uya kufumana i-25.63 mg yevithamin E.
Yongeza iialmonds ezithosiweyo kuwe Isidlo sakusasa okanye Abantu banokutya iiamangile ezigcadiweyo, bazifake kwicereal nakwizinto ezibhakiweyo, okanye basele ubisi lwealmondi.
Ingcebiso yePro : Bandakanya idosi enempilo yeealmondi kwisidlo sakho rhoqo njengoko ziqulethe idosi enempilo yeprotheyini, ifayibha, ipotassium, kunye nemagnesium.
Ukutya okutyebileyo kwe-Vitamin E: Amandongomane
Ayimangalisi into yokuba i-PB&J igqalwe njengokutya okuthuthuzelayo. Kwaye ngelixa abaninzi bethu bekhulile kunye nale sandwich yenza ukubonakala rhoqo kwimenyu, ukuba uyawathanda amantongomane, unethamsanqa! Bangumthombo omkhulu we-antioxidants; zizityebi ngamafutha e-monounsaturated kwaye zinceda ukukhusela i-gallstones kunye nomhlaza wekoloni. Kwaye ukuba unexhala malunga ne-cholesterol, unethamsanqa.
Amandongomane alungele intliziyo nawo. Enyanisweni, ikota yekomityi yamandongomane iqulethe i-20 pesenti yezinto ezifunekayo ukuthathwa kwe-vitamin E . Ngaphezu koko, ukutya amandongomane kwehlisa umngcipheko wokuba ukutyeba kwakho njengoko ikugcina uzele ixesha elide.
Ingcebiso yePro: Yenza nayiphi na isaladi enomdla kunye ne-dash yamantongomane. Basebenza kakuhle njengento yokuhombisa kwezo noodles eziphefumlelweyo zaseAsia kunye ne-stir-fries.
Ukutya okutyebileyo kwe-Vitamin E: Ioyile yemifuno
Enoba ukhetha ukupheka njani, ioyile oyikhethayo iya kugqiba ngexabiso lesondlo sokutya kwakho. Iioli ezifana okanyeioli ephilayo , ioli yejongilanga, kunye neoli yengqolowa yengqolowa iphakathi kwe eyona mithombo yeVithamin E . Ubusazi: icephe nje elinye lamafutha engqolowa angakunika ipesenti ezili-100 zokuthatha kwakho iVithamin E yonke imihla?
Ingcebiso yePro: Ngaphambili kwezempilo, kufuneka ugweme ngokubanzi ioyile yemifuno. Nangona kunjalo, ukuba ujonge ukonyusa loo nto, ukuthathwa kwevithamin E kubandakanya ezi oyile ngendlela esempilweni, njengokunxitywa kwesaladi, kunokusebenza ngokuthanda kwakho.
Ukutya okutyebileyo kweVitamin E: Iiavokhado
Buza nayiphi na ingcali yezempilo, kwaye baya kukuxelela ukuba iiavokhado zinjalo isityebi kwifiber , i-carbohydrates ephantsi, kwaye ilayishwe nge-carotenoids. Enyanisweni, iavokhado enye ineepesenti ezingama-20 zomthamo wevithamin E ofunekayo mihla le. ukutya okumnandi kunye neVithamin E , iiavokhado mhlawumbi zezona zikhrimu zendalo, ukutya okutyebile ngeoli.
Ngaphandle koko, zininzi iindlela ezilula, nezimnandi kakhulu onokuthi uzifake kuzo iiavokhado kukutya kwakho. Hlaba ezinye njenge guacamole, yongeza izilayi ezimbalwa kwisaladi yakho, ngaphezulu kweqanda elibiweyo, okanye udibanise kwitosti ngeetumato zecherry.
Ingcebiso yePro: B ukholelwe okanye hayi, benza isidlo sakusasa esikhulu. Ukuya kwethu? Abasempilweni iqanda elibhakiweyo kunye neavokhado . Zama, akunjalo?
Ukutya okutyebileyo kwe-Vitamin E: Isipinatshi
Ukuba ukhule kwiminyaka yamashumi asithoba, uyazi kakuhle ukuba kutheni uPopeye ethanda le mifuno inamagqabi aluhlaza. Ithathwa njengenye ye eyona mifuno isempilweni , isipinatshi siqulethe iivithamini neeminerali ezininzi ezibalulekileyo, ngakumbi ivithamin E. Isiqingatha nje sekomityi yesipinatshi sineepesenti ezili-16 zemihla ngemihla. imfuneko ye-vitamin E . Yidle njengesuphu, kwisandwich kunye netshizi kunye nombona, okanye nakwisaladi, kwaye wenza umzimba wakho umhlaba olungileyo. Unokusibulela kamva.
Ingcebiso yePro: Kuyahlawula ukuqaphela ukuba ukupheka isipinatshi okanye ukutshisa ngaphambi kokutya kunceda ukwandisa inani lezondlo zalo.
Ukutya okutyebileyo kwe-Vitamin E: I-Asparagus
Siyazi ukuba i-asparagus ifumana i-rep embi, yintoni na igalelo kwivumba lomchamo, kodwa musa ukulahla le superfood ngenxa yoko. Ubusazi na ukuba ibonelela ngendibaniselwano eyodwa yeepropathi ezichasayo kunye ivithamin C , beta carotene, zinc, manganese kunye selenium? Ukuba akuphelelanga apho, ikomityi enye ye asparagus iqulathe 18 pesenti yakho imfuneko yemihla ngemihla yevithamini E . Ikwaza neenzuzo ezichasene nomhlaza, inceda ekulawuleni iswekile esegazini, kwaye incedisa ekucoleni.
Ingcebiso yePro: Isenokungabi yokhetho lomntu wonke lwemifuno, kodwa ukufumana iindlela ezizodwa zokuyibandakanya kwisidlo sakho kunokuzonwabisa. Ungayibetha i-omelet egcwele i-asparagus, okanye uyixube nje ngomxube ophilileyo wamakhowa, intsimbi yepepile kunye netofu ngegalikhi njengecala laloo cottage cheesesteak eyosiweyo. Delish!
Ukutya okutyebileyo kweVitamin E: iBrokholi
Xa sicinga nge-broccoli, sihlala sidibana nobuso obumuncu babantwana abavela kwimiboniso kamabonakude yaseMelika xa kuhanjiswa oku kutya kuluhlaza. Asifumani ukucaphuka ngokuqwalasela Eli lungu losapho lwekhaphetshu ngumthombo omkhulu weprotheyini, kwaye ityebile kakhulu kwivithamin E . Ukuba ayisiyiyo yonke loo nto, i-broccoli ikwaqulethe iipropathi ezichasene nomhlaza, yehlisa cholesterol embi (LDL), kwaye yenye ye ukutya best detox ungadla.
Unokongeza i-broccoli kwiisuphu okanye kwiisaladi, okanye ukuphakela i-broccoli eshushu njengesitya esisecaleni kwitafile yesidlo sangokuhlwa yindlela entle yokubandakanya le veggie imnandi kukutya kwakho.
Ingcebiso yePro: Ukugcina iipropathi zayo zezondlo zilungile, pheka i-broccoli kwiqondo lokushisa eliphantsi lokupheka, kwaye uqinisekise ukuba ugcina ezinye zezilwanyana xa ukhonza.
Ukutya okutyebileyo kwe-Vitamin E: Imifuno ye-beet
Ubusazi na ukuba eyokuqala ikeyiki ebomvu yevelvet yaqala yenziwa ngejusi yebeetroot ukuyinika loo mbala ubomvu? Iibeet zikwayinto enkulu yokongeza kubuhle obuninzi be-DIYs. Ngelixa abantu abaninzi beqhelana nencasa ye-beetroot, ayinguye wonke umntu owaziyo ukuba unokutya imifuno okanye amagqabi.
Ukongeza imifuno ye-beet kwi-salads okanye i-sautéeing kwi-oyile yongezwa ngokunyanisekileyo kuso nasiphi na isidlo. I-100 g yokuphakelwa kwe kuphekwe beet eluhlaza iqulathe 1.81 mg vitamin E . Zide zinezondlo ezininzi ezongezelelekileyo, eziquka ivithamin A, ivithamin C, ipotassium, ifayibha, i-iron, necalcium.
Ingcebiso yePro: Qinisekisa ukuba uzihlambe ngocoselelo ezi imifuno enamagqabi aluhlaza ngaphambi kokuba badle. Kwakhona, ufuna ukuwapheka ngaphandle kwemizuzu emihlanu njengoko ungafuni kukhanyela ukulunga okunempilo.
Ukutya okutyebileyo kwe-Vitamin E: Iihazelnuts
Ngaba uyazi ukuba i-hazelnuts iqulethe i-21 pesenti yemihla ngemihla ecetyiswayo ixabiso levithamini E ? Le chocolate staple yeyona ndlela ilungileyo, kwaye imnandi yokufumana idosi yemihla ngemihla. Ikwaneprotheyini eninzi, ivithamin A, kunye nevithamin C. Iihazelnuts zizityebi ngokukhethekileyo kwi-folate kwaye zinceda ukwehlisa i-LDL okanye i-cholesterol embi. Zinokutyiwa ngokwazo okanye zongezwe kwiikuki, iitshokolethi, iikeyiki kunye neepayi.
Ingcebiso yePro: Unokutshintsha izinto kancinci kwaye wonwabele ibhotolo yehazelnut. Yummy! Siyazi ukuba yintoni ekwimenyu yethu yesidlo sakusasa. Uya?
