Ukutya okunotye ivithamin E
Umxholo
Ukutya okunotye ivithamini E ikakhulu iziqhamo ezomisiweyo kunye neoyile yemifuno, njengeoyile ye-olive okanye ioyile kajongilanga, umzekelo.
Le vithamin ibalulekile ukomeleza amajoni omzimba, ngakumbi kubantu abadala, kuba inesenzo esomeleleyo sokulwa ne-antioxidant, ukuthintela umonakalo obangelwe zi-radicals simahla kwiiseli. Ke, le vithamini ibalulekile yokunyusa amajoni omzimba kunye nokuthintela usulelo, njengomkhuhlane.
Kukho ubungqina bokuba i-vitamin E egazini inxulumene nokunciphisa umngcipheko wezifo ezinganyangekiyo, ezinjengesifo seswekile, isifo sentliziyo kunye nomhlaza. Ukuqonda ngcono ukuba yeyiphi i-vitamin E
Itheyibhile yokutya ene-vitamin E eninzi
Le theyibhile ilandelayo ibonisa ubungakanani bevithamini E ekhoyo kwi-100 g yemithombo yokutya yale vithamini:
| Ukutya (100 g) | Inani levithamini E |
| Imbewu kajongilanga | 52 mg |
| Oyile kajongilanga | I-51.48 mg |
| IHazelnut | 24 mg |
| Ioli yombona | 21.32 mg |
| I-oyile yecanola | 21.32 mg |
| Ioyile | 12.5 mg |
| Chestnut yePará | 7.14 mg |
| Amandongomane | 7 mg |
| Iamangile | 5.5 mg |
| IPistachio | 5.15 mg |
| Ikhowudi yeoyile yesibindi | 3 mg |
| Amantongomane | 2.7 mg |
| Igobolondo | 2 mg |
| Chard | 1.88 mg |
| Iponyoponyo | 1.4 mg |
| Ipruni | 1.4 mg |
| Isosi yetumato | 1.39 mg |
| imango | 1.2 mg |
| Ipapaya | 1.14 mg |
| Ithanga | 1.05 mg |
| Umdiliya | 0.69 mg |
Ukongeza koku kutya, ezinye ezininzi ziqulathe ivithamin E, kodwa ngexabiso elincinci, njenge-broccoli, isipinatshi, ipere, isalmon, iimbewu zethanga, ikhaphetshu, amaqanda e-blackberry, iapile, itshokholethi, iminqathe, iibhanana, iletisi nerayisi emdaka.
Ingakanani ivithamin E yokutya
Inani elinconywayo likavithamini E liyahluka ngokobudala:
- Iinyanga ezi-0 ukuya kwezi-6: 4 mg / ngosuku;
- Iinyanga ezi-7 ukuya kwezi-12: 5 mg / ngosuku;
- Abantwana abaphakathi kweminyaka eyi-1 ukuya kwe-3: 6 mg / ngosuku;
- Abantwana abaphakathi kweminyaka emi-4 ukuya kwe-8 ubudala: 7 mg / ngosuku;
- Abantwana abaphakathi kweminyaka eli-9 ukuya kweli-13 ubudala: 11 mg / ngosuku;
- Abakwishumi elivisayo abaphakathi kweminyaka eli-14 neli-18 ubudala: 15 mg / ngosuku;
- Abantu abadala ngaphezulu kwe-19: 15 mg / ngosuku;
- Abafazi abakhulelweyo: 15 mg / ngosuku;
- Abasetyhini abancinciweyo: 19 mg / ngosuku.
Ukongeza ekutyeni, ivithamin E inokufumaneka ngokusetyenziswa kwezongezelelo zesondlo, ekufuneka zisoloko ziboniswa ngugqirha okanye isondlo, ngokweemfuno zomntu ngamnye.
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