Zvimwe zvidzidzo zvakare zvinoratidza basa rakakosha revhitamini E mukudzivirira zvirwere zvepfungwa zvakaita sedementia nechirwere cheAlzheimer. Kunyangwe kuvepo kweanogadzira mavhitamini ekuwedzera, vhitamini E inogona kuwanikwa muhuwandu hwakakwana kubva muchikafu. Uye, chokwadi, zvigadzirwa izvi zvave mukicheni yako.
maarumondi
Maarumondi ndiwo akapfuma muvhitamini E. 30 g yenzungu inoita 7,4 mg yevhitamini. Iwe unogona zvakare kudya mukaka wearumondi nemafuta emuarumondi. Kana zvichibvira, zviri nani kudya maamanda mbishi.
Mbeu
Idya mhodzi dzesunflower, mhodzi dzemanhanga, sesame nezvimwe - zviri kuzara nevhitamini E. Ingori ¼ kapu yemhodzi yesunflower inopa 90,5% yemutengo wezuva nezuva. Excellent snack.
Swiss chard
Chard ndeimwe yemiriwo ine hutano yaunogona kuwedzera pakudya kwako mazuva ese. Zvinozivikanwa kuti ine akawanda mavhitaminzi K, A uye C, asi vhitamini E iripowo muhuwandu hwakakwana. Imwe kapu yechadhi yakabikwa ine inenge 17% yehuwandu hwezuva nezuva.
Mustard
Masitadhi magidhi ane mukurumbira nekuda kwehuwandu hwehuwandu hwevhitamini E chete, asiwo K, A, C uye folic acid. Girazi rimwe chete remashizha emasitadhi rakabikwa rinopa 14% yezvido zvako zvezuva nezuva zvevhitamini E. Kana zvichibvira, zviri nani kusarudza organic mustard greens.
sipinachi
Havasi vese vanodya miriwo vanoda sipinachi, asi zvakakosha kuti uwedzere pakudya kwako. Ndiyo yakanakisisa inobva kune calcium, folic acid, uye, zvechokwadi, vitamini E. Girazi repinashi yakabikwa rine 20% yehuwandu hwezuva nezuva hwevhitamini E. Edza kuwedzera sipinashi mashizha ku sandwich yako yemangwanani.
turnip
Turnips inogona kunyadzisa nekuravira kwavo, asi vane hutano hwakanyanya. Iine huwandu hwakawanda hwevhitamini K, A, C uye folic acid. Uye vhitamini E yemukati ichapa 12% yehuwandu hwezuva nezuva pamukombe wechigadzirwa.
kabichi
Ichi chirimwa checruciferous chinofanira kudyiwa kakawanda sezvinobvira. Vitamin E mukapu yekabichi yakabikwa inenge 6% yezvinodiwa zvezuva nezuva. Zvakanaka, zviri nani kusarudza organic misoro yekabichi.
Miriwo yemafuta
Mafuta akanakisa ndiwo mafuta egorosi. Chipunu chemafuta aya chinogutsa zvachose kudiwa kwevhitamini E. Mafuta e-sunflower isarudzo yakanaka, sezvo inoshandiswa zvakanyanya pakubika. Mamwe mafuta akapfuma muvhitamini E ndeye hemp, kokonati, cottonseed, maorivhi. Mafuta acho anofanira kunge asina kucheneswa uye anotonhora anodzvanywa.
Funduk
Snack yakakwana zuva rose. Avo vasingafarire kudya nzungu vanogona kuwedzera mukaka wehazelnut kukofi yavo yemangwanani kana tii.
Kedrovыe walnuts
Wedzera tsama yemapine nuts pakudya kwako. Imwe kushumira ine 2,6 mg yevhitamini E. Cedarwood mafuta inogonawo kushandiswa.
Kuchengetedza
Zvichida iyo inonaka inonaka yevhitamini E. Hafu yemuchero une mafuta unopfuura 2 mg yevhitamini E. Avocados akanaka mune chero chimiro, sechinhu chesalad, pane sandwich kana mu guacamole!
Broccoli
Broccoli inoonekwa seyakanakisa detox chikafu, asi zvakare chitubu chevhitamini E. Iyo inogona kunge isiri iyo yakakura chiyero mukabichi iyi, asi hutano hukuru hunobatsira hwe broccoli hunoita chikonzero chekuidya zuva nezuva.
Parsley
Iyo yakanakisa spicy herb, wedzera kune ese saladhi uye inopisa ndiro. Munguva yechando, parsley yakaomeswa inogona kushanda sechitubu chevhitamini E.
papaya
Ichi chibereko chinonyatsozivikanwa sechitubu chevhitamini C, asi inewo yakawanda mu vitamini E. Edza kuwedzera papaya itsva kana yechando kune smoothies - ichava yakanaka!
Miorivhi
Mukuwedzera kune mafuta emuorivhi, michero pachayo yakazara ne vitamin E. Rimwe girasi remuorivhi rine 20% yehuwandu hwezuva nezuva.
Iyi ingori rondedzero diki yezvikafu zvine vhitamini E. Takarasikirwa nezvakawanda, asi chikafu chine hutano uye chakasiyana-siyana chekudyara chichakubatsira iwe kuwana zvese zvinodiwa.