Wanga uchiziva here kuti vhitamini E inosanganiswa nemafuta? Kunze kwekunyungudika nemafuta, yakatakurwa ne antioxidant zvivakwa. Sezvingatarisirwa, izvi zvinoreva kuti kuwana zviyero zvakakwana zve vitamin E-rich foods kwakakosha kune immune system yemunhu, hutano hwetsinga yeropa, uye zvinonyanya kukosha, kuchengetedza ganda rehudiki uye richipenya.
Sezvineiwo, kune zvakawanda zvekudya zvine vhitamini E, saka kuongororwa nekukurumidza kwekudya kwako kunoburitsa kuti yakawanda sei yeichi chekudya chinodzoreredza chauri kuwana zuva nezuva. Chiyero chine hutano chenzungu, mhodzi, uye mamwe mafuta ane yakanyanya vhitamini E pakushumira. Kunze kweizvi, mimwe miriwo yakasvibira yakasviba, michero mishoma, uye kunyangwe mamwe marudzi ehove dzegungwa akapfuma mune ichi chikafu.
Heano mamwe aunofanira-kuedza kuwedzera iyo vitamin E kudya:
Poshi. Vitamin E-rich Foods: Sunflower Mbeu
piri. Vitamin E-rich Foods: Almonds
3. Vitamin E-rich Zvokudya: Nzungu
Four. Vitamin E-rich Foods: Vegetable Oils
5. Vitamin E-rich Foods: Avocados
6. Vitamin E-rich Foods: Sipinachi
7. Vitamin E-rich Foods: Asparagus
8. Vitamin E-rich Zvokudya: Broccoli
9. Vitamin E-rich Foods: Beet greens
10. Vitamin E-rich Foods: Hazelnuts
gumi neimwe. Vitamin E: FAQs
Vitamin E-rich Foods: Sunflower Mbeu
Uri kutsvaga chikafu chine utano here? Usatarise kunze kwembeu yesunflower. Zvese zvaunoda ishoma yeiyi superfood yekudyira pairi. Ichi chikafu chine nutu, chinonaka, uye chine fiber hachingoite kuti ugare wakaguta kwenguva yakareba, asi chikafu chinovaka muviri chinosanganisira vitamin E , magnesium, mhangura, vhitamini B1, selenium, uye yakawanda yakawanda yeyum. Unogona here kukumbira zvimwe?
Pro Tip: Mwaya pane chimwe cheizvi sechishongo chekusimudzira chikafu kune chero saladhi isina kusimba. Iwe unogona kutosimudza mazai ako anofinha neizvi super seed , womwaya chitsama pazvokudya zvako zvehari imwe. Iko kukunda-kukunda!
Vitamin E-rich Foods: Almonds
Paunenge uchida kukurumidza kutora-me-up, hapana chinokunda a tsama yemaamanda . Hapana kuramba kuti imwe kapu yearumondi ine yakakwira-calorie kuverenga, asi ivo vane kaviri huwandu hweVitamin E inodiwa pazuva i.e. 181 per cent. Kana zvisiri izvo chete, kune nzira dzakawanda dzaungagona nadzo kunakidzwa nenzungu iyi inonaka. Unogona kunwa girazi rakareba remukaka wearumondi (tinoda kuwedzera chokoreti kune imwe yummy kunaka), kana kuwedzera imwe yakaora bhotela remuarumondi kune inopisa toast. Muchokwadi, pane yega yega 100 g yearumondi, iwe uchawana 25.63 mg yevhitamini E.
Wedzera mamwe maarmond akacheneswa kune yako breakfast cereal kana kuti Vanhu vanogona kudya maarumondi akagochwa, voawedzera kuzviyo kana kubikwa, kana kunwa mukaka wearumondi.
Pro Tip : Sanganisira muyero une hutano hwemaarumondi mukudya kwako nguva nenguva sezvo aine dhamu rine hutano reprotein, fibre, potassium, uye magnesium.
Vitamin E-rich Zvokudya: Nzungu
Hazvishamisi kuti PB&J inonzi inonyaradza chikafu. Uye kunyangwe vasiri vazhinji vedu takakura neichi sandwich chichiita chitarisiko chenguva dzose pane menyu, kana iwe uchida nzungu, une rombo rakanaka! Iwo ndiwo tsime guru re antioxidants; vakapfuma mumafuta ane monounsaturated uye vanobatsira kudzivirira gallstones uye cancer cancer futi. Uye kana iwe uchinetseka nezve cholesterol, iwe une rombo rakanaka.
Nzungu dzakanakira mwoyo zvakare. Chokwadi, chikamu chimwe muzvina chemukombe wenzungu chine 20 muzana yezvinodiwa vhitamini E kudya . Uyezve, kudya nzungu kunoderedza njodzi ye kuwedzera uremu sezvo inokuita kuti ugare wakaguta kwenguva refu.
Pro Tip: Ita chero saladhi inonakidza ine dash yenzungu. Vanoshanda zvikuru sechishongo pane izvo zveAsia-zvakafuridzirwa noodles uye kusimudzira-fries.
Vitamin E-rich Foods: Vegetable Oils
Hazvinei kuti unosarudza kubika sei, maoiri aunosarudza ndiwo achaita kuti zvokudya zvako zvive neutano hwakanaka. Mafuta akafanana kanamafuta mhenyu , mafuta ezuva, uye kunyange mafuta egorosi ari pakati pe yakanakisa masosi eVitamin E . Wanga uchiziva here: chipunu chimwe chete chemafuta egorosi chinogona kukupa 100 muzana yekudya kwako kwezuva nezuva kweVitamin E?
Pro Tip: Pamberi pehutano, iwe unofanirwa kazhinji kudzivirira mafuta emiriwo. Nekudaro, kana iwe uri kutsvaga kukwira izvo, kutora vhitamini E kusanganisa mafuta aya zvine hutano, senge chipfeko chesalad, chinogona kushanda mukufarira kwako.
Vitamin E-rich Foods: Avocados
Bvunza chero nyanzvi yezvehutano, uye ivo vanokuudza kuti makotapeya ndiwo yakapfuma mufiber , yakaderera mumacarbohydrates, uye inotakurwa necarotenoids. Kutaura zvazviri, avocado rimwe chete rine zvikamu makumi maviri kubva muzana zvekudyiwa kwevhitamini E. chikafu chinonaka chine Vitamin E , makotapeya zvimwe ndezvimwe zvechisikigo zvinokisisa, chikafu chine mafuta.
Kunze kwezvo, kune akawanda ari nyore, uye anonyatsonaka nzira dzaunogona kuisa avocado mukudya kwako. Gezai mamwe se guacamole, wedzera zvimedu zvishoma kusalad yako, pamusoro pazai riya rakabirwa, kana kuisa patositi nemadomasi echerry.
Pro Tip: B kuzvitenda kana kusazvitenda, vanogadzirira kudya kwemangwanani kukuru. Kwedu kuenda? Vatano zai rakabikwa uye avocado . Edza, ungadaro?
Vitamin E-rich Foods: Sipinachi
Kana iwe wakakurira mumakore makumi mapfumbamwe, iwe unonyatsoziva kuti nei Popeye aida iyi yemiriwo mashizha mashizha. Inofungidzirwa imwe ye miriwo ine utano , sipinachi ine mavhitamini akawanda anokosha nemamineral, kunyanya vhitamini E. Hafu yekapu yespinachi ine zvikamu gumi nezvitanhatu kubva muzana zvezuva nezuva. kudiwa kwevhitamini E . Idye sesobho, mune sandwich ine chizi uye chibage, kana kunyange musaladhi, uye uri kuita muviri wako nyika yakanaka. Unogona kuzotitenda gare gare.
Pro Tip: Inobhadhara kuziva kuti kubika sipinashi kana kuipisa isati yadya kunobatsira kuwedzera nhamba yezvokudya zvayo.
Vitamin E-rich Foods: Asparagus
Isu tinoziva kuti asparagus inowana rep yakaipa, chii neicho chiri mupiro kune kunhuhwirira weti, asi usarambe ichi superfood nekuda kweizvozvo. Wanga uchiziva here kuti inopa yakasarudzika musanganiswa weanopesana nekuputika zvivakwa pamwe chete vitamini C , beta carotene, zingi, manganese uye selenium? Kana zvisiri izvo chete, kapu imwe yeasparagus ine 18 muzana yako zuva nezuva vitamini E inodiwa . Iyo inouyawo ne-anti-cancer inobatsira, inobatsira kugadzirisa shuga yeropa, uye inobatsira mukugaya.
Pro Tip: Inogona kunge isiri sarudzo yemunhu wese yemavheji, asi kutsvaga nzira dzakasiyana dzekuisa mukudya kwako kunogona kunakidza. Iwe unogona kukwapura omelette yakazadzwa neasparagus, kana kungoiisa nekusanganiswa kwakanaka kwehowa, bhero mhiripiri uye tofu negariki sedivi reiyo grilled cottage cheesesteak. Delish!
Vitamin E-rich Zvokudya: Broccoli
Kana tikafunga nezve broccoli, tinogara tichisangana nezviso zvakasvava zvevana vanobva kuAmerican terevhizheni pazviratidziro kana tichipa chikafu chegirinhi chepamusoro. Isu hatiwane kuvenga tichifunga Iyi nhengo yemhuri yekabichi inzvimbo yakakura yeprotein, uye yakapfuma muvhitamini E . Kana zvisiri izvo zvese, broccoli inewo anti-cancer zvivakwa, inoderedza cholesterol yakaipa (LDL), uye ndeimwe ye best detox foods unogona kudya.
Iwe unogona kuwedzera imwe broccoli kumasobho kana masaradhi, kana kushandira broccoli yakabikwa sendiro yepadivi patafura yekudya kwemanheru inzira yakanaka yekusanganisa iyi inonaka veggie mukudya kwako.
Pro Tip: Kuti uchengetedze hutano hwayo, bika broccoli patembiricha yekubikira yakaderera, uye ita shuwa kuti unochengeta kumwe kurumwa paunenge uchishumira.
Vitamin E-rich Foods: Beet greens
Maizviziva here kuti zvepakutanga keke tsvuku yevelvet yakatanga kugadzirwa nebeetroot juice kuti ipe ruvara rutsvuku? Mabheti zvakare ari kuwedzera kukuru kune akawanda runako DIYs. Kunyange zvazvo vanhu vakawanda vachiziva kuravira kwebeetroot, havasi vose vanoziva kuti iwe unogonawo kudya mashizha kana mashizha.
Kuwedzera beet magidhi kumasaladhi kana kuti sautéeing iwo mumafuta kuwedzera kwemoyo kune chero chikafu. A 100 g kushumira kwe yakabikwa beet greens ine 1.81 mg yevhitamini E . Zvinotova nezvimwe zvinovaka muviri zvakawanda, zvinosanganisira vhitamini A, vhitamini C, potassium, fibre, iron, uye calcium.
Pro Tip: Iva nechokwadi chokuti wanyatsogeza izvi miriwo yemashizha yakasvibirira vasati vaapedza. Zvakare, iwe unoda kuzvibika kweasingapfuure maminetsi mashanu sezvo usingade kuregeredza kunaka kwakanaka.
Vitamin E-rich Foods: Hazelnuts
Wanga uchiziva here kuti hazelnuts ine 21 muzana yemazuva ese inokurudzirwa kukosha kwevhitamini E ? Ichi chikafu chechokoreti inzira huru, uye inonaka yekuwana iyo dose yezuva nezuva. Iinewo mapuroteni akawanda, vhitamini A, uye vhitamini C. Hazelnuts akapfuma zvikuru mufolate uye anobatsira kuderedza LDL kana cholesterol yakaipa. Anogona kudyiwa ega kana kuwedzerwa kumakuki, makokoreti, makeke nemapie.
Pro Tip: Iwe unogona zvakare kushandura zvinhu zvishoma uye kunakidzwa nehazelnut butter. Yummy! Isu tinoziva zviri pamenu yedu yemangwanani. Uno?
