1 - Nei Uchida Vitamini E
Vitamini E is vitamin inogadzikana ine mafuta yakakosha kuti maitiro ezvirwere zvemusununguko ashande zvakanaka uye inodzivirira maplatelets eropa kubva pakuvhara nekunamatira kusvika kumadziro emadziro. Iyo inogonawo kushanda se antioxidant iyo inodzivirira kukanganisa kumasero nekuda kwekutsvaga kune radicals vakasununguka.
Ivhareji yevanhu vakuru vanoda zvingasvika 11 milligrams (kana kuti 10,4 Miti Yenyika Dzakawanda) ye vitamini E zuva rimwe nerimwe. Vitamin E zvinoshandiswa pakuzivikanwa nokuti vanhu vaitarisira kuti vangabatsira kudzivirira chirwere chemwoyo nekenza. Asi, zvidzidzo zvitsvakurudzo hazvina kuratidza chero rubatsiro kubva pakutora izvi zvinowedzera, uye zvimwe zvingave zvinokuvadza kana zvichitorwa muhomwe huru kwazvo. Saka tya zvinyorwa uye uwane vitamini E yako kubva kune zvokudya.
Pano pane gumi zvine utano hwezvokudya izvowo zvakanaka zvevhitamini E.
2 - Amamondi
Amamondi ndiwo anopa vitamin E, pamwe neB-complex complex vitamin, potassium, zinc, magnesium, calcium, uye iron. Chimwechete (iyo inenge 23 kernels) ine mamirigiramu anopfuura 7 e vitamin E, iyo inenge inenge hafu yezvaunoda kwezuva rose.
3 - Broccoli
Broccoli inotakurwa nemhando dzose dzezvimiti zvinosanganisira mavitamini A, K, naC, calcium, uye antioxidants, uye pasi mumakori. Ichowo chitubu chakanaka che vitamini E - mapfumo mana emucroccoli ane milligram imwe.
4 - Mafuta eCanola
Mafuta eCanola ndiyo mafuta anogadzirwa nemafuta anonyatsogadzirwa zvakanaka uye anowanzochengetedza monounsaturated uye omega-3 fatty acids uye vitamini E. Imwe yepuniko inenge anenge 2,5 magramgiramu e vitamin E. Canola mafuta yakanaka yekugadzira kana sechando chekugadzira masaga.
5 - Hazelnuts
Hazelnuts, iyo inonziwo filberts, inofanirwa kudya zvakagadzikana nokuti yakakwirira mumaminerari akafanana ne calcium neyimbi, uye fiber, pamwe nemafuta anonzi monounsaturated. Chimwechete (anenge 21 kernels) ine ma milligiramu anopfuura 4 e vitamin E, iyo inopfuura 25 muzana yekurumbidzwa kwako kwezuva nezuva.
6 - Kiwifruit
Kiwifruits zvakakura mu vitamini C, calcium, potassium uye magnesium. Kunyanya, imwe kiwifruit ine milligram imwe yevitamine E. Kiwifruit zvakare inzvimbo yakanaka ye fiber uye yakaderera pasi mumakirori kuitira kuti ivo vakakwana panguva yakawanda.
7 - Mango
Mangi yakazara mavitamini A neC, pamwe nepamasiyasi uye fiber. Imwe mukombe wemango mango ine 1.5 milligrams e vitamin E. Yakagadzirwa mangos inonaka sezvinenge chikamu che saladhi kana inogona kushandiswa sechinhu chinoshandiswa mu smoothies.
8 - Peanut Butter
Peanut butter yakanaka kwauri nokuti yakakura mu magnesium, zinc, protein uye niacin. Majipuni maviri epeanut butter anewo mamitagiramu anenge matatu evhitamini E. Sarudza pikanari bhinzi chaiyo kuti usapinda shuga yakawedzerwa.
9 - Sipinachi
Sipinachi ndechimwe chezvinhu izvi zvinotapira zvinowedzera mumavhithamini akawanda nemaminerari, pamwe chete iyo inowanzo inobva kune fiber uye inowedzera mumakori. Imwe mukombe we sipinashi yakabikwa inenge mamiriyoni mana e vitamin E.
10 - Sunflower Mbeu
Mbeu yehushoni inowedzera mashizha nokuti yakakwirira mu calcium, iron, potasium, zinc uye folate, pamwe pamwe zvine fiber uye mafuta ane mafuta. Chimwe chega chembeu ye-sunflower inewo mamitagiramu manomwe e vitamin E.
11 - Tomato
Tomate ane utano nokuti ane mavitamini C akakwirira, vitamini A, fiber, uye potassium, asi iri pasi pasi mumakori. Imwe kapu yemamatamatwa akachekwa anewo milligiramu imwe yevhitamini E. Masumusi masukisi nemajisi anewo mavitamini E.
Sources:
National Institute of Health Office of Dietary Supplements. "Vitamin E Chirongwa cheVashandi veUtano." Yakasvika March 28, 2016. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.
United States Dhipatimendi Rezvekurima, Chirongwa Chekutsvakurudza Sangano National Nutrient Database ye Standard Standard Release 28. Yakasvika musi waMarch 28, 2016. https://ndb.nal.usda.gov/ndb/search.