Ukudla okuningi kuqukethe i- i-vitamin EUkuthi nje ngama-micronutrients amaningi kangaka, amaminerali namanye amavithamini kunzima ngathi ukuthi sikwazi konke ukudla okukuqukethe ngenhliziyo.
Amavithamini abaluleke kakhulu ku- gcina impilo enhle yomzimba. Akumele singakunaki ukudla kwethu ngoba kulapho lapho sithola khona isixazululo ezinkingeni zethu eziningi zempilo.
Amavithamini E ayiqembu lamavithamini angama-8 ancibilikisa amafutha ezibhekene nokuvimbela ukucindezeleka okwenziwe nge-oxidative emzimbeni, lokhu kusho isebenza njenge-antioxidant.
Ukudla okunothe ku-vitamin E
Funda ukuhlukanisa ukuthi yikuphi ukudla okuqukethe kakhulu i-vitamin E ukuze sithuthukise umzimba wethu. Le yimikhiqizo ethathwa njengephephe kunazo zonke futhi enempilo, inani elinconyiwe lingu-20 mg ngosuku, naka futhi unake ukuthi iziphi ozidingayo ukugcwalisa i-pantry yakho.
Imbewu ye-sunflower
Imbewu ye-sunflower ingadliwa ngezindlela eziningi, iyodwa, ihlutshiwe, futhi njengokugqoka isaladi noma ukhilimu, noma njenge ukudla okulula okunempilo. Aqukethe I-36,6 mg ku-100 gram ekhonzayo.
Upelepele
I-Paprika inokusetshenziswa okuningi ekudleni kwaseSpain, ingaba mnandi noma ibe namakha, izinhlobo ezimbili zihlangabezana novithamini E omningi, cishe 30 mg ngamagremu ayi-100 womkhiqizo. Vele, njengoba i-paprika isetshenziswa ngamanani amancane nge-acucharada sizothola u-2,1 mg.
Ama-alimondi
Ziwukudla okulula kakhulu, amantongomane akufanele alahleke ekudleni kwakho. Kulesi senzakalo, ama-alimondi noma okuluhlaza, okuthosiwe, okuthosiwe, ubisi lwe-alimondi, noma ibhotela le-alimondi ziyizindlela ezahlukahlukene zokuzithola. Bane-akhawunti yokuthi amagremu ayi-100 alezi zithelo asinikeza u-26,2 mg.
Amantongomane
Yize le legume libhekwa njengesithelo esomisiwe, liyisidlwana esinempilo uma lingasetshenziswa kabi noma uma lidliwe losiwe futhi alithosiwe. Singayisebenzisa ku- amasaladi noma uwahlanganise ne-yogurt elula. Isinika u-6,9 mg.
Amakhambi
Kulesi senzakalo, i- i-basil ne-oregano Angamakhambi amabili aqukethe uvithamini omningi. Akulungele ukunonga ukudla kwethu futhi engeze ukuthinta okwehlukile.
Isabelo se- 100 amagremu asinikeza wona 7,38 mg amavithamini, kuyilapho eyodwa kuphela isipuni besizosinika cishe u-0,2 mg. Amanye amakhambi afanayo kungaba yi-sage, iparsley, i-thyme noma ikhumini.
Amabhilikosi omisiwe
Amabhilikosi omisiwe aziwa kakhulu ezingxenyeni eziningi zaseSpain ukuphelezela izitsha zendabuko ezifana nenkukhu ebhakwe noma kudliwe njengokuvuselela ngemuva kokuzivocavoca umzimba. Lawa amabhilikosi amancane aqukethe 4,3 mg ku-100 amagremu womkhiqizo.
Ingxenye Kungasinikeza u-0,2 mg kavithamini E.
Ama-olivi aluhlaza okotshani
Iminqumo inezinto eziningi nokusetshenziswa okuningi ekhishini. Amafutha omnqumo akhishwa eminqumo futhi ingenye yamafutha anempilo anconywe kakhulu emhlabeni. Amagremu ayi-100 eminqumo anikela ngo-3,81 mg kavithamini E.
Okunye ukudla
- Uwoyela we igciwane likakolweni.
- Ama-hazelnuts
- Uwoyela we ifilakisi.
- Uwoyela we ukolweni.
- Amafutha weCanola.
- Uwoyela we isoya.
- Ama-pistachio
- Amantongomane asePecan.
- Upelepele.
- I-Kiwis.
- Utamatisi.
- I-asparagus.
- Ithanga.
Izinzuzo zikavithamini E
Okulandelayo sikutshela ukuthi yiziphi izinzuzo ezinhle kakhulu u-vitamin E asinika zona.
- Kunciphisa ubungozi besifo senhliziyo. Le vithamini isiza ukugcina inhliziyo iqinile, ngaleyo ndlela ivikele izifo zenhliziyo nemithambo yegazi njengoba inciphisa uketshezi kwama-lipoprotein (LDL) asezingeni eliphansi akhona ku-cholesterol.
- Kuvimbela amahlule egazi angadala isifo senhliziyo.
- Kugwema ubungozi bezinhlobo ezithile zomdlavuza. Yize kungesona isisekelo esifushane kakhulu, singasho ukuthi kungasiza ukugcina izinhlobo ezithile zomdlavuza zikhona. Le vithamini E isiza ukunciphisa ubungozi bokuhlushwa yiyo ngoba isebenza njenge-antioxidant enamandla futhi ivimbela i-carcinogenic nitrosamines ekwakheni esiswini.
- Usekela impilo yethu yamehlo. UVitamin E unganciphisa umonakalo ohlobene neso cishe ngama-20%. Yize kungukubonga kuphela isifundo esinikezelwe kule nsimu.
- Ukukhululwa kokuvuvukala. Lesi sithako somzimba sihlotshaniswa nokululama ekuvukeleni emzimbeni. Kusiza abantu abanesifo sikashukela sohlobo 2, ukwehluleka kwenhliziyo okungapheli, noma labo abanokuvuvukala okungapheli.
- Yehlisa ubungozi bokuwohloka komqondo. Le vithamini inomphumela wokuvikela emisebenzini yengqondo yabantu abadala. Kudingeka izifundo eziningi ukuze kuqinisekiswe ukuthi uvithamini E uvikela imisebenzi yengqondo, noma kungalokothi kube buhlungu ukudla lokhu kudla okukhulunywe ngenhla ukunakekela umzimba wethu.
- Yehlisa ubungozi bokuqubuka kwe-ALS, Amyotrophic Lateral Sclerosis. Yize uvithamini E kungakhethwanga ukuthi ungalokothi uphathwe yi-ALS, kungakugcina ukude.
Lokhu okunye kokudla okune-vitamin E eningi, kungukudla okunempilo futhi kulula kakhulu ukukufaka ekudleni kwethu. Kubalulekile ukuba nokudla okunomsoco ukusigcina siqinile futhi sinempilo, ungazihlanganisa zonke futhi ujabulele ukulunywa ngakunye, injabulo enempilo kakhulu.