Zakudya zokhala ndi vitamini E wambiri
Zamkati
Zakudya zokhala ndi vitamini E makamaka zipatso zouma ndi mafuta a masamba, monga maolivi kapena mafuta a mpendadzuwa, mwachitsanzo.
Vitamini ameneyu ndikofunikira kulimbitsa chitetezo cha mthupi, makamaka kwa akulu, popeza ali ndi mphamvu ya antioxidant, yoletsa kuwonongeka komwe kumachitika chifukwa cha zopitilira muyeso m'maselo. Chifukwa chake, iyi ndi vitamini yofunikira yolimbikitsira chitetezo chokwanira ndikupewa matenda, monga chimfine.
Palinso umboni wina wosonyeza kuti kuchuluka kwa vitamini E m'magazi kumayenderana ndi kuchepetsa ngozi ya matenda, monga matenda ashuga, matenda amtima komanso khansa. Kumvetsetsa bwino kuti vitamini E ndi chiyani
Mndandanda wa zakudya zokhala ndi vitamini E wambiri
Gome lotsatirali likuwonetsa kuchuluka kwa vitamini E yomwe ilipo mu 100 g ya chakudya cha vitamini ameneyu:
| Chakudya (100 g) | Kuchuluka kwa vitamini E |
| Mbewu ya mpendadzuwa | 52 mg |
| Mafuta a mpendadzuwa | 51.48 mg |
| Hazelnut | 24 mg |
| Mafuta a chimanga | 21.32 mg |
| Mafuta a Canola | 21.32 mg |
| Mafuta | 12.5 mg |
| Mchere wa Pará | 7.14 mg |
| Chiponde | 7 mg |
| Amondi | 5.5 mg |
| Pistachio | 5.15 mg |
| Cod mafuta a chiwindi | 3 mg |
| Mtedza | 2.7 mg |
| Nkhono | 2 mg |
| Chard | 1.88 mg |
| Peyala | 1.4 mg |
| Sadza | 1.4 mg |
| Msuzi wa phwetekere | 1.39 mg |
| mango | 1.2 mg |
| Papaya | 1.14 mg |
| Dzungu | 1.05 mg |
| Mphesa | 0.69 mg |
Kuphatikiza pa zakudya izi, zina zambiri zimakhala ndi vitamini E, koma pang'ono pang'ono, monga broccoli, sipinachi, peyala, nsomba, nthanga za maungu, kabichi, mazira a mabulosi akutchire, apulo, chokoleti, kaloti, nthochi, letesi ndi mpunga wofiirira.
Kuchuluka kwa vitamini E kudya
Mavitamini E omwe amalimbikitsidwa amasiyana malinga ndi zaka:
- Miyezi 0 mpaka 6: 4 mg / tsiku;
- Miyezi 7 mpaka 12: 5 mg / tsiku;
- Ana azaka zapakati pa 1 ndi 3: 6 mg / tsiku;
- Ana azaka zapakati pa 4 ndi 8: 7 mg / tsiku;
- Ana azaka zapakati pa 9 ndi 13: 11 mg / tsiku;
- Achinyamata azaka zapakati pa 14 ndi 18: 15 mg / tsiku;
- Akuluakulu oposa 19: 15 mg / tsiku;
- Amayi apakati: 15 mg / tsiku;
- Amayi oyamwitsa: 19 mg / tsiku.
Kuphatikiza pa chakudya, vitamini E itha kupezekanso pogwiritsa ntchito zowonjezera zowonjezera, zomwe ziyenera kuwonetsedwa nthawi zonse ndi adotolo kapena wazakudya, malinga ndi zosowa za munthu aliyense.
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