Qee qhov kev tshawb fawb tseem qhia txog lub luag haujlwm tseem ceeb ntawm cov vitamin E hauv kev tiv thaiv kev mob hlwb xws li dementia thiab Alzheimer's kab mob. Txawm hais tias muaj cov tshuaj vitamin hluavtaws, vitamin E tuaj yeem tau txais los ntawm cov khoom noj kom txaus. Thiab, kom paub meej, cov khoom no tam sim no nyob hauv koj chav ua noj.
Almonds
Almonds yog cov nplua nuj nyob hauv vitamin E. 30 g ntawm txiv ntoo account rau 7,4 mg ntawm cov vitamin. Koj tuaj yeem haus almond mis nyuj thiab roj almond. Yog tias ua tau, nws yog qhov zoo dua los noj almonds nyoos.
Noob
Noj cov noob paj noob hlis, noob taub dag, noob hnav thiab lwm yam - lawv yog cov lus teem nrog vitamin E. Tsuas yog ¼ khob ntawm cov noob paj noob hlis muab 90,5% ntawm tus nqi txhua hnub. Khoom noj txom ncauj zoo heev.
Swiss chard
Chard yog ib qho zaub zoo tshaj plaws uas koj tuaj yeem ntxiv rau koj cov zaub mov txhua hnub. Nws paub tias nws muaj ntau cov vitamins K, A thiab C, tab sis cov vitamin E kuj muaj nyob rau hauv cov khoom txaus. Ib khob ntawm boiled chard muaj yuav luag 17% ntawm cov nqi txhua hnub.
Mustard
Mustard zaub yog nto moo rau lawv cov ntsiab lus siab ntawm tsis tsuas yog vitamin E, tab sis kuj K, A, C thiab folic acid. Tsuas yog ib khob ntawm boiled mustard nplooj muab 14% ntawm koj cov vitamin E txhua hnub. Thaum ua tau, nws yog qhov zoo tshaj plaws los xaiv cov organic mustard zaub.
spinach
Tsis yog txhua tus neeg tsis noj nqaij nyiam spinach, tab sis nws tsim nyog ntxiv rau koj cov zaub mov. Nws yog qhov zoo tshaj plaws ntawm calcium, folic acid, thiab, ntawm chav kawm, vitamin E. Ib khob ntawm boiled spinach muaj 20% ntawm txhua hnub tus nqi ntawm vitamin E. Sim ntxiv spinach nplooj rau koj thaum sawv ntxov qhaub cij.
Ntshav
Turnips tuaj yeem txaj muag nrog lawv cov iab saj, tab sis lawv noj qab nyob zoo. Nws muaj ntau cov vitamins K, A, C thiab folic acid. Thiab cov ntsiab lus vitamin E yuav muab 12% ntawm tus nqi txhua hnub rau ib khob ntawm cov khoom.
zaub pob
Cov nroj tsuag cruciferous no yuav tsum tau noj ntau li ntau tau. Vitamin E nyob rau hauv ib khob ntawm boiled cabbage yog yuav luag 6% ntawm txhua hnub yuav tsum tau. Zoo, nws yog qhov zoo dua los xaiv cov organic taub hau ntawm cabbage.
Zaub roj
Cov roj zoo tshaj plaws yog hom qoob mog roj. Ib tablespoon ntawm cov roj no ua tiav tag nrho cov kev xav tau ntawm cov vitamin E. Sunflower roj yog ib qho kev xaiv zoo, vim nws tau siv dav hauv kev ua noj. Lwm cov roj nplua nuj nyob rau hauv vitamin E yog hemp, txiv maj phaub, paj rwb, txiv ntseej. Cov roj yuav tsum yog unrefined thiab txias nias.
Nyiaj Pov Xyooj
Cov khoom noj txom ncauj zoo meej txhua hnub. Cov neeg uas tsis nyiam nibble ntawm txiv ntoo tuaj yeem ntxiv cov mis nyuj hazelnut rau lawv cov kas fes thaum sawv ntxov lossis tshuaj yej.
Kedrovыe walnuts
Ntxiv ib txhais tes ntawm ntoo thuv ceev rau koj noj. Ib qho kev pabcuam muaj 2,6 mg ntawm vitamin E. Cedarwood roj kuj siv tau.
Avocado
Tej zaum qhov tastiest ntawm vitamin E. Ib nrab ntawm cov txiv hmab txiv ntoo oily muaj ntau tshaj 2 mg ntawm vitamin E. Avocados yog zoo nyob rau hauv txhua daim ntawv, raws li ib tug zaub xam lav, ntawm ib tug qhaub cij los yog nyob rau hauv guacamole!
Zaub cob pob
Broccoli yog suav tias yog cov khoom noj detox zoo tshaj plaws, tab sis nws kuj yog ib qho ntawm cov vitamin E. Nws yuav tsis yog qhov loj tshaj plaws hauv cov zaub qhwv no, tab sis cov txiaj ntsig kev noj qab haus huv loj ntawm broccoli ua rau nws noj nws txhua hnub.
Parsley
Ib qho tshuaj ntsuab ntsim heev, ntxiv rau tag nrho cov zaub xam lav thiab cov tais kub. Nyob rau lub caij ntuj no, qhuav parsley tuaj yeem ua ib qhov chaw ntawm vitamin E.
papaya
Cov txiv hmab txiv ntoo no paub zoo tias yog ib qho ntawm cov vitamin C, tab sis nws kuj yog nplua nuj nyob rau hauv vitamin E. Sim ntxiv tshiab los yog khov papaya rau smoothies - nws yuav zoo heev!
Txiv ntseej
Ntxiv rau cov roj txiv roj, cov txiv hmab txiv ntoo lawv tus kheej muaj cov vitamin E. Ib khob ntawm txiv ntseej muaj 20% ntawm cov nqi txhua hnub.
Qhov no tsuas yog ib qho me me ntawm cov khoom noj uas muaj vitamin E. Peb tsis nco qab ntau, tab sis kev noj qab haus huv thiab ntau yam ntawm cov nroj tsuag yuav pab koj kom tau txais tag nrho cov khoom tsim nyog.