Ukudla okunothe ku-vitamin E
-Delile
Ukudla okunothe ku-vitamin E ikakhulukazi izithelo ezomisiwe kanye no-oyili wemifino, njengamafutha omnqumo noma u-sunflower, ngokwesibonelo.
Le vithamini ibalulekile ukuqinisa amasosha omzimba, ikakhulukazi kubantu abadala, ngoba inesenzo esiqinile se-antioxidant, evimbela umonakalo odalwe ama-radicals wamahhala kumaseli. Ngakho-ke, le vithamini ebalulekile yokwandisa amasosha omzimba nokuvikela izifo, njengomkhuhlane.
Kunobunye ubufakazi bokuthi ukugxila okuhle kukavithamini E egazini kuhlobene nokunciphisa ubungozi bezifo ezingalapheki, njengesifo sikashukela, isifo senhliziyo nomdlavuza. Ukuqonda kangcono ukuthi uvithamini E wenzelwe ini
Ithebula lokudla okunothe ku-vitamin E
Ithebula elilandelayo likhombisa inani levithamini E elikhona ku-100 g wemithombo yokudla yale vithamini:
| Ukudla (100 g) | Inani likavithamini E |
| Imbewu ye-sunflower | 52 mg |
| Amafutha we-sunflower | 51.48 mg |
| Hazelnut | 24 mg |
| Amafutha ommbila | 21.32 mg |
| Amafutha weCanola | 21.32 mg |
| Amafutha | 12.5 mg |
| Chestnut yasePará | 7.14 mg |
| Amantongomane | 7 mg |
| Um-alimondi | 5.5 mg |
| I-Pistachio | 5.15 mg |
| Uwoyela we-cod wesibindi | 3 mg |
| Amantongomane | 2.7 mg |
| Imbaza | 2 mg |
| Ishadi | 1.88 mg |
| Ukwatapheya | 1.4 mg |
| Ukuhlakula | 1.4 mg |
| Utamatisi Isoso | 1.39 mg |
| i-Mango | 1.2 mg |
| I-Papaya | 1.14 mg |
| Ithanga | 1.05 mg |
| Amagilebhisi | 0.69 mg |
Ngaphezu kwalokhu kudla, okunye okuningi kune-vitamin E, kepha ngamanani amancane, njenge-broccoli, isipinashi, ipheya, isalmon, imbewu yamathanga, iklabishi, amaqanda e-blackberry, i-apula, ushokoledi, izaqathe, ubhanana, ulethisi nelayisi elinsundu.
Ingakanani ivithamini E ongayidla
Inani elinconyiwe likavithamini E liyahluka kuye ngobudala:
- Izinyanga ezingu-0 kuya kwezingu-6: 4 mg / ngosuku;
- Izinyanga eziyi-7 kuya kwezingu-12: 5 mg / ngosuku;
- Izingane eziphakathi kweminyaka engu-1 no-3: 6 mg / ngosuku;
- Izingane eziphakathi kweminyaka engu-4 nengu-8 ubudala: 7 mg / ngosuku;
- Izingane ezineminyaka ephakathi kwengu-9 nengu-13 ubudala: 11 mg / ngosuku;
- Intsha eneminyaka ephakathi kwengu-14 nengu-18 ubudala: 15 mg / ngosuku;
- Abantu abadala abaneminyaka engaphezu kwengu-19: 15 mg / ngosuku;
- Abesifazane abakhulelwe: 15 mg / ngosuku;
- Abesifazane abancelisayo: 19 mg / ngosuku.
Ngaphezu kokudla, uvithamini E ungatholakala futhi ngokusebenzisa izithasiselo zokudla okunempilo, okufanele ngaso sonke isikhathi kuboniswe ngudokotela noma isazi sokudla, ngokuya ngezidingo zomuntu ngamunye.
Izincwadi Ezintsha
UTenesmus