Zvokudya zvipi zvine vitamini E

Munhu wose anoziva kuti mavitamini, zvicherwa uye kutsvaga zvinhu zvakakosha kuti muviri urarame. Asi mune zvipi zvinotengeswa uye muhuwandu hwavari, vashomanana vanoziva. Muchikamu chino, tichakurukura nezvehuwandu hwevhitamini mune zvekudya uye zvigaro zvemuviri womunhu.

Vitamin E inorwisa antioxidant, inodzosera membrane yemasero emumuviri uye inochengetedza kurwisa rusununguko rusununguko runoita kuparadza masero. Iyi vitamini ine simba rakanaka pane bvudzi, ganda, misumari, iyo iyo inonziwo vitamini yekadzi runako. Hazvigoneki kutarisa basa revhitamin E mukudzivirira kwekunyengedza, basa rekubereka, mukugadzirisa kwakakwana nekugadzirisa kwema fetus. Ropa coagulability, mamiriro emagadzirirwo emasikirwo uye emagumisiro - kutonga pamusoro penzvimbo idzi dzehutano hwevanhu zvakapiwa zvakananga ku vitamini E. Uyezve, ichi chinhu hachibvumi kuparadzwa kwe vitamini A (retinol) mumuviri. Saka zvii zvekudya zvine vitamini E?

Zvinotungamirira mumiririri, zvirokwazvo, zvinomera yemafuta. Kunyangwe mumafuta anowanikwa mazai emafuta akawanda, zvinyorwa zvaro zvinosvika 70 mg pa 100 g yezvigadzirwa, zvisinei, mamwe mairiwo haafaniri kuchera shure: maorivhi, linseed nevamwe. Asi panewo mafuta mazhinji mumafuta. Nokudaro, kune avo vanoda kushaya uremu, unoda kutsvaga imwe nzira. Ndezvipi zvimwe zvokudya zvine vitamini E? Pamusoro pezvigadzirwa zvemhuka zvakabva, zvakakosha kucherecheza mazai uye chiropa chechigunwe, zvishoma kudarika muAtlantic herring.

Zviyo zvakasiyana-siyana, maruva, maorivhi, chingwa chechingwa, chikafu cheBulgarian pepper - ndizvo zvinodya zvokudya zvine vitamini E mune mari yakawanda. Munhu mukuru, maererano nevasayendisiti vanobva kunyika dzakasiyana-siyana, vanoda 10 kusvika ku 14 mg ya vitamini E pazuva. Iyi mari inogona kuwanikwa kubva pamagiramu 150, somuenzaniso, buckwheat kana kubva pafurafura imwe. Spoons yemafuta emichero. Pamusana pekushayikwa uku mune vitamini iyi hazviitike. Mukuwedzera, vitamini E ine pfuma yekuunganidza mumasumbu uye inopedzwa sezvinodiwa.

Nokuda kwehutachiona hwakasimba, maziso akanaka, maitiro akanaka, rimwezve vitamini A, kana, sezvaanonzi, retinol, inodiwa. Zuva rimwe nerimwe zvarinoda ndezvi 1000 mkg mumurume, 800 mkg pakati pevakadzi, 400 mkg muzvitsva. Sezvatotaurwa pamusoro apa, vitamini E inofanirwa kuchengetedza vitamini A kubva pakuparadzwa mumuviri.

Zvokudya zvipi zvine vitamini E, tave tatofunga, zvino tarisa vitamini A. Iyo yakanyanya kufunganya iri muropa remafuta ehove. Zvakare zvakakosha kuona michina yemishonga, yakatsvuka mitsvuku uye michi uye michero, broccoli nemamwe mimwe michero yakaoma yemashizha. Nokuda kwezvikonzero zviri pamusoro apa, zvinokurudzirwa kudya zvokudya izvo maviri mavitamini anochengeterwa mune zvakawanda zvakakwana. Saka, zvii zvekudya zvine vitamini A uye E? Ichi chiropa chechipfuwo (mutungamiri), yose yemafuta yemafuta, tsvuku tsvuku, mazai.

Chikafu chakakodzera chinopa hutano uye runako kwemakore mazhinji. Hazvishamisi kuti kune chirevo: "Ndimi zvamunodya." Idya unhu hwakanaka uye utano hwakanaka uye uve noutano hwakanaka!