Zvikafu zvakapfuma muvhitamini E
Zvemukati
Chikafu chakapfuma muvhitamini E chinonyanya kuve michero yakaomeswa nemafuta emiriwo, senge mafuta omuorivhi kana mafuta ezuva
Vitamin iyi yakakosha kusimbisa immune system, kunyanya kune vanhu vakuru, sezvo iine yakasimba antioxidant chiito, ichidzivirira kukuvara kunokonzerwa nemahara radicals mumasero. Nekudaro, ichi vhitamini chakakosha kusimudzira hutachiona uye kudzivirira hutachiona, senge dzihwa.
Kune zvekare humwe humbowo hwekuti zvakanaka kuwanda kwevhitamini E muropa zvine chekuita nekuderedza njodzi yezvirwere zvisingaperi, zvakaita seshuga, chirwere chemoyo uye nemukenza. Zvirinani nzwisisa kuti vhitamini E ndeyei
Tafura yezvikafu zvakapfuma mu vitamini E
Iyi tafura inotevera inoratidza huwandu hwevitamini E huripo mu100 g yezvinowanikwa chikafu chevhitamini iyi:
| Chikafu (100 g) | Huwandu hwevhitamini E |
| Mbeu yezuva | 52 mg |
| Mafuta ezuva | 51.48 MG |
| Hazelnut | 24 mg |
| Mafuta echibage | 21.32 MG |
| Mafuta eCanola | 21.32 MG |
| Oiri | 12.5 mg |
| Chestnut yePará | 7.14 mg |
| Nzungu | 7 mg |
| Almond | 5.5 mg |
| Pistachio | 5.15 mg |
| Cod chiropa mafuta | 3 MG |
| Nuts | 2.7 mg |
| Hove | 2 mg |
| Chard | 1.88 mg |
| Avocado | 1.4 mg |
| Prune | 1.4 mg |
| Tomato Sauce | 1.39 mg |
| Mango | 1.2 MG |
| Papaya | 1.14 mg |
| Nhanga | 1.05 mg |
| Mazambiringa | 0.69 mg |
Pamusoro peichi chikafu, zvimwe zvakawanda zvine vhitamini E, asi zvidiki zvidiki, senge broccoli, sipinashi, peya, salmon, mhodzi dzemanhanga, kabichi, mazai eblackberry, apple, chokoreti, karoti, mabhanana, lettuce uye mupunga wakasviba.
Yakawanda sei vitamini E yekudya
Huwandu hwakakurudzirwa hwevhitamini E hunosiyana zvichienderana nezera:
- 0 kusvika kumwedzi mitanhatu: 4 mg / zuva;
- Mwedzi 7 kusvika ku12: 5 mg / zuva;
- Vana vari pakati pegumi nemakore matatu: 6 mg / zuva;
- Vana vari pakati pemakore mana neasere ekuberekwa: 7 mg / zuva;
- Vana vari pakati pemakore 9 ne13 ekuberekwa: 11 mg / zuva;
- Vechidiki vari pakati pemakore gumi nemana negumi nemasere ekuberekwa: 15 mg / zuva;
- Vakuru vanopfuura 19: 15 mg / zuva;
- Vakadzi vane pamuviri: 15 mg / zuva;
- Kuyamwisa vakadzi: 19 mg / zuva.
Pamusoro pechikafu, vhitamini E inogona kuwanikwawo kuburikidza nekushandisa zvinovaka muviri, izvo zvinofanirwa kugara zvichiratidzwa nachiremba kana anoona nezvehutano, zvinoenderana nezvinodiwa nemunhu mumwe nemumwe.
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