Ukutya okuninzi kunee vitamin EInjalo nje into yokuba zinemicronutrients ezininzi, iiminerali kunye nezinye iivithamini kunzima kuthi ukuba sikwazi konke ukutya okuqulathiweyo ngentliziyo.
Iivithamini zibaluleke kakhulu gcina impilo yomzimba usempilweni. Akufuneki sikutyeshele ukutya kwethu kuba kulapho sifumana khona isisombululo kwiingxaki zethu zempilo.
Iivithamini E liqela lamavithamini anyibilikayo atyebileyo angama-8 inoxanduva lokuthintela uxinzelelo lwe-oxidative emzimbeni, oku kuthetha isebenza njenge-antioxidant.
Ukutya okunotye ivithamin E
Funda ukwahlula okona kutya kuninzi vitamin E ukuphucula umzimba wethu. Ezi mveliso zithathwa njengeyona ikhuselekileyo kwaye isempilweni, isixa esicetyiswayo yi-20 mg ngosuku, Nika ingqalelo kwaye uqaphele ukuba yeyiphi ekufuneka uyigcwalisile.
Imbewu kajongilanga
Imbewu kajongilanga inokusetyenziswa ngeendlela ezininzi, iyodwa, iyaxobuka, kunye nesaladi yokunxiba okanye cream, okanye njenge ukutya okulula. Ziqulathe I-36,6 mg kwigrama eyi-100 isebenza.
Iipepile
I-Paprika isebenzisa izinto ezininzi cuisine yaseSpain, inokuba nencasa okanye iziqholo, ezi ntlobo zimbini zidibana nenani elifanelekileyo levithamini E, malunga 30 mg 100 grams imveliso. Ewe, njengepaprika isetyenziswa kumanani amancinci nge-acucharada singafumana i-2,1 mg.
Iialmondi
Zizinto zokutya ezisempilweni kakhulu, amandongomane akufuneki aphoswe kukutya kwakho. Ngeli thuba, iiamangile nokuba eluhlaza, toasted, eqhotsiweyo, ubisi lweamangile, okanye ibhotolo yeamangile ziindlela ezahlukeneyo zokuzifumana. Banayo iakhawunti yokuba i-100 gram yezi ziqhamo zisinika i-26,2 mg.
Amandongomane
Le mbotyi, nangona ithathwa njengesiqhamo esomisiweyo, kukutya okulula okutyayo ukuba ayixhatshazwanga okanye ukuba ityiwe yosiwe kwaye ayiqhotswa. Singayisebenzisa ngaphakathi iisaladi okanye uzixube neyogathi engenanto. Isinika i-6,9 mg.
Amakhambi
Ngesi sihlandlo, i I-basil kunye ne-oregano Ngamayeza amabini aqukethe uninzi lwevithamini E. Zifezekile ukunambitha izidlo zethu kwaye zongeza ukubamba okwahlukileyo.
Umxhesho we 100 iigrama zisinika 7,38 mg iivithamini, ngelixa inye kuphela itispuni iya kusinika malunga ne-0,2 mg. Amanye amayeza afanayo angaba sisilumko, iparsley, ithyme okanye ikumin.
Iibhilikosi ezomileyo
Iiapilkosi ezomisiweyo ziyaziwa kwiindawo ezininzi zaseSpain Ukuhamba nezitya zesintu ezinjengeenkuku ezibhakiweyo okanye ezisetyenzisiweyo njengesiqhelo sokubuyisela emva kokuzilolonga. Ezi apricot zincinci iqulethe i-4,3 mg kwiigram ezili-100 zemveliso.
Isahlulo Ingasinika i-0,2 mg ye-vitamin E.
Ii-Olive eziluhlaza
Iminquma ineempawu ezininzi kunye nokusetyenziswa okuninzi ekhitshini. I-oyile ye-Olive ikhutshwa kwiminquma kwaye yenye yamafutha asempilweni acetyiswayo. Iigrama ezili-100 zeminquma zibonelela nge-3,81 mg ye-vitamin E.
Okunye ukutya
- Ioyile ye imbotyi yengqolowa.
- Amanqatha
- Ioyile ye iflakisi.
- Ioyile ye umbona.
- I-oyile yecanola.
- Ioyile ye isoya.
- Iipistachios
- Amantongomane ePecan.
- Iipepile.
- kiwi.
- Utamatisi.
- I-asparagus.
- Ithanga.
Izibonelelo zevithamini E
Emva koko sikuxelela ukuba zeziphi ezona zibonelelo zilungileyo zisinika ivithamin E.
- Yehlisa umngcipheko wesifo sentliziyo. Le vithamini inceda ukugcina intliziyo yomelele, yiyo loo nto ikhusela izifo zentliziyo njengoko inciphisa i-oxidation yee-lipoproteins (LDL) ezisezantsi ezikhoyo kwi-cholesterol.
- Ithintela amahlwili egazi anokubangela isifo sentliziyo.
- Uthintela umngcipheko weentlobo ezithile zomhlaza. Nangona ayisiyonto imfutshane leyo, sinokuthi inokunceda ukugcina iintlobo ezithile zomhlaza zikhona. Le vithamin E inceda ukunciphisa umngcipheko wokubandezeleka kuyo kuba isebenza njenge-antioxidant enamandla kwaye ithintela ukwenziwa kwe-carcinogenic nitrosamines esiswini.
- Ixhasa impilo yethu yamehlo. I-Vitamin E inokunciphisa umonakalo onxulumene neliso malunga nama-20%. Nangona kukuxabisa kuphela isifundo esinikezelwe kule ntsimi.
- Uncedo lokudumba. Esi sondlo sidityaniswa nokubuyiswa kukudumba emzimbeni. Inceda abantu abanesifo seswekile sesi-2, ukusilela kwentliziyo okungapheliyo, okanye abo banokudumba okungapheliyo.
- Nciphisa umngcipheko wesifo sengqondo esixhalabisayo. Le vithamini inefuthe lokukhusela kwimisebenzi yengqondo yabantu abadala. Izifundo ezingaphezulu ziyafuneka ukuqinisekisa ukuba uvithamin E uyayikhusela imisebenzi yengqondo, nangona kungaze konzakalise ukutya oku sele kukhankanyiwe ukukhathalela umzimba wethu.
- Ukunciphisa umngcipheko wokuqhambuka kwe-ALS, Amyotrophic Lateral Sclerosis. Nangona uvithamini E ungakhethanga ukuba ungaze ubenangxaki ye-ALS, inokukugcina kude.
Oku kukutya okuneevithamini E ezininzi, zisempilweni kwaye kulula kakhulu ukuzibandakanya kukutya kwethu. Kubalulekile ukuba ube nokutya okunezondlo ukusigcina somelele kwaye sisempilweni, ungazidibanisa zonke kwaye ukonwabele ukuluma ngakunye, uyolo olusempilweni kakhulu.