Lijo tse nang le vithamine E e ngata
Litaba
Lijo tse nang le vithamine E haholo-holo litholoana tse omisitsoeng le lioli tsa meroho, joalo ka oli ea mohloaare kapa oli ea soneblomo.
Vithamine ena e bohlokoa ho matlafatsa sesole sa 'mele, haholo-holo ho batho ba baholo, kaha e na le tšebetso e matla ea antioxidant, ho thibela tšenyo e bakiloeng ke li-radical tse sa lefelloeng liseleng. Kahoo, ena ke vithamine ea bohlokoa ho matlafatsa boits'ireletso le ho thibela mafu, joalo ka feberu.
Hape ho na le bopaki bo bong ba hore ho ba le vithamine E e ngata maling ho amana le ho fokotsa kotsi ea mafu a sa foleng, joalo ka lefu la tsoekere, lefu la pelo esita le mofetše. Utloisisa hamolemo hore na vithamine E ke ea eng
Tafole ea lijo tse nang le vithamine E e ngata
Tafole e latelang e bonts'a palo ea vithamine E e fumanehang ho 100 g ea mehloli ea lijo ea vithamine ena:
| Lijo (100 g) | Palo ea vithamine E |
| Peo ea soneblomo | 52 mg ,. |
| Oli ea soneblomo | 51.48 mg ,. |
| Hazelnut | 24 mg |
| Oli ea poone | 21.32 mg ,. |
| Oli ea canola | 21.32 mg ,. |
| Oli | 12.5 mg ,. |
| Chestnut ea Pará | 7.14 mg ,. |
| Peanut | 7 mg |
| Almond | 5.5 mg |
| Pistachio | 5.15 mg |
| Oli ea sebete sa cod | 3 mg ,. |
| Linate | 2.7 mg |
| Litlhapi | 2 mg ,. |
| Chard | 1,88 mg |
| Avocado | 1.4 mg |
| Purune | 1.4 mg |
| Sauce ea tamati | 1,39 mg |
| Mango | 1.2 mg |
| Papaya | 1,14 mg |
| Mokopu | 1,05 mg ,. |
| Morara | 0.69 mg |
Ntle le lijo tsena, tse ling tse ngata li na le vithamine E, empa ka bongata bo nyane, joalo ka broccoli, spinach, pere, salmon, peo ea mokopu, k'habeche, mahe a beri, apole, chokolete, lihoete, libanana, lettuce le raese e sootho.
Ho ja vithamine E e kae
Palo ea vithamine E e khothalletsoang e fapana ho latela lilemo:
- Likhoeli tse 0 ho isa ho tse 6: 4 mg / letsatsi;
- Likhoeli tse 7 ho isa ho tse 12: 5 mg / letsatsi;
- Bana ba pakeng tsa lilemo tse 1 le tse 3: 6 mg / letsatsi;
- Bana ba pakeng tsa lilemo tse 4 le tse 8: 7 mg / letsatsi;
- Bana ba pakeng tsa lilemo tse 9 le 13: 11 mg / letsatsi;
- Bacha ba pakeng tsa lilemo tse 14 le 18: 15 mg / letsatsi;
- Batho ba baholo ho feta 19: 15 mg / letsatsi;
- Bakhachane: 15 mg / letsatsi;
- Basali ba anyesang: 19 mg / ka letsatsi.
Ntle le lijo, vithamine E e ka fumaneha hape ka ts'ebeliso ea litlatsetso tsa phepo, tse lokelang ho bonts'oa ke ngaka kapa setsebi sa phepo kamehla, ho latela litlhoko tsa motho ka mong.
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