1 - Lebaka Leo U Hlokang Vithamine E
Vithamine E ke vithamine e qhibilihisitsoeng ke mafura e hlokahalang hore sesole sa 'mele se sebetse hantle' me se thibela liplatelete tsa mali hore li se ke tsa khaola le ho khomarela marako a se nang mali. E ka boela ea sebetsa e le antioxidant e thibelang ho senya lisele ka lebaka la ho pepesehela li-radicals mahala.
Ka karolelano batho ba baholo ba hloka limiligrama tse 11 (kapa 10.4 li-Units tsa Machaba) tsa vithamine E letsatsi ka leng. Vithamine E e ne e tloaelehile hobane batho ba ne ba tšepile hore ba tla thusa ho thibela lefu la pelo le kankere. Empa, lipatlisiso ha li bonts'a melemo leha e le efe ea ho nka lisebelisuoa tsena, le tse ling tse ka ba kotsi haeba li nkiloe ka tekanyo e kholo haholo. Kahoo tlola li-supplement le ho fumana vithamine ea hau ho lijo.
Lijo tse leshome tse phetseng hantle tse nang le mehloli e ntle ea vithamine E.
2 - lialmonde
Li-almonde ke mohloli o babatsehang oa vithamine E, hammoho le livithamine tse rarahaneng tsa B, potasiamo, zinki, magnesium, calcium le tšepe. Nako e le 'ngoe (hoo e batlang e le lik'hilograma tse 23) e na le li-milligramme tse fetang 7 tsa vithamine E, hoo e batlang e le halofo ea seo u se hlokang bakeng sa letsatsi lohle.
3 - Broccoli
Broccoli e na le mefuta eohle ea limatlafatsi tse akarelletsang livithamine A, K, le C, calcium, le li-antioxidants, le tse tlaase lik'halori. Hape ke mohloli o motle oa vithamine E - marumo a mane a broccoli a nang le milligram e le 'ngoe.
4 - Oli ea Canola
Oli ea canola ke oli e ngata ea meroho e nang le mohloli o motle oa monounsaturated le omega-3 fatty acids le vithamine E. Ho na le tablespoon e ka bang limilione tse 2,5 tsa vithamine E. Oli ea canola e ntle bakeng sa ho pheha kapa e le motheo oa liaparo tsa salate.
5 - Manotlolo
Mekhoa ea linotši, e boetse e bitsoa filberts, ke lijo tse phetseng hantle hobane li phahame liminerale tse kang calcium le tšepe, le fiber, hammoho le mafura a monounsaturated. Nako e le 'ngoe (hoo e ka bang li-kernels tse 21) e na le li-milligram tse fetang vithamine E tse fetang 4, e leng karolo ea 25 lekholong ea khothaletso ea hau ea letsatsi le letsatsi.
6 - Ho hlahisa litholoana
Li-Kiwifruit li na le vithamine e ngata, calcium, potasiamo le magnesium. Ho feta moo, kiwifruit e le 'ngoe e na le milligram e le' ngoe ea vithamine ea E. Kiwifruit le eona e na le mohloli o motle oa fiber le lik'hilojule tse sa fokolang haholo e le hore li phethe hantle nako e ngata.
7 - Mango
Mango e na le livithamine tse ngata A le C, hammoho le potasiamo le fiber. Senoelo se seng sa mango se boetse se na le limiligrama tse 1.5 tsa vithamine E. Li-mangos tse hlakiloeng li monate e le karolo ea salate kapa li ka sebelisoa e le sesebelisoa sa smoothies.
8 - Butter ea Peanut
Botoro ea pereate e molemo ho uena hobane e phahame ka magnesium, zinki, protheine le niacin. Lipoli tse peli tsa peanut butter li boetse li na le limiligrama tse ka bang 3 tsa vithamine E. Khetha mofuta oa tlhaho oa letsopa ho qoba tsoekere e tsoelehileng.
9 - Sipinake
Sipinake ke e 'ngoe ea li-superfood tse nang le livithamini le liminerale tse ngata, hammoho le mohloli o moholo oa li-fibre le li-calories tse nyenyane haholo. Senoelo se seng sa sipinake e phehiloeng se na le limiligrama tse 4 tsa vithamine E.
10 - Peo ea soneblomo
Peo ea soneblomo e na le matla a mmele hobane a na le khalsiamo e ngata, tšepe, potasiamo, zinki le folate, hammoho le li-fiber le monounsaturated mafura. Nete e le 'ngoe ea peo ea soneblomo le eona e na le limiligrama tse 7 tsa vithamine E.
11 - Tomate
Litamati li na le phepo hobane li na le vithamine e ngata, vithamine A, fiber le potassium, ha li ntse li le tlaase lik'halori. Senoelo se seng sa tamati e entsoeng ka 'mala o na le milligram e le' ngoe ea vithamine ea E. Litapole le lero la tamati le tsona li na le vithamine e ngata.
Lisebelisoa:
Mekhatlo ea Sechaba ea Bophelo bo Botle ba Lijo. "Vithamine E Boitsebiso ba Basebetsi ba Bophelo." E fihliloe ka la 28 March, 2016. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.
Lefapha la United States la Temo, Lefapha la Lipatlisiso tsa Temo Lefapheng la Sechaba sa Nutrient Database bakeng sa Standard Reference Release 28. E fumaneha ka la 28 March, 2016. https://ndb.nal.usda.gov/ndb/search.