Cunnooyinka hodanka ku ah fitamiin E
Qanacsan
Cuntooyinka hodanka ku ah fiitamiin E badanaa waa miraha la qalajiyey iyo saliidaha khudradda, sida saliidda saytuunka ama saliidda gabbaldayaha, tusaale ahaan.
Faytamiinkan ayaa muhiim u ah xoojinta nidaamka difaaca jirka, gaar ahaan dadka waaweyn, maadaama ay leedahay tallaabo xoog leh oo ka hortag ah, kana hortageysa waxyeelada ay sababaan xagjirnimada bilaashka ah ee unugyada. Sidaa darteed, tani waa fiitamiin muhiim u ah kor u qaadista difaaca jirka iyo ka hortagga infekshannada, sida ifilada.
Sidoo kale waxaa jira cadeymo muujinaya in uruurinta wanaagsan ee fitamiin E ee dhiiga ay laxirirto yareynta halista cudurada raaga, sida sonkorowga, cudurada wadnaha iyo xitaa kansarka. Si kafiican ayaa loo fahmaa waxa fitamiin E loogu talagalay
Jadwalka cuntooyinka hodanka ku ah fitamiin E
Jadwalka soo socda ayaa muujinaya xaddiga fitamiin E-ga ku jira 100 g ilaha cuntada ee fiitamiinkan:
| Cunto (100 g) | Inta fitamiin E |
| Abuurka gabbaldayaha | 52 mg |
| Saliid gabbaldayaha | 51.48 mg |
| Hazelnut | 24 mg |
| Saliidda galleyda | 21.32 mg |
| Canola saliidda | 21.32 mg |
| Saliid | 12.5 mg |
| Laabta Pará | 7.14 mg |
| Lawska | 7 mg |
| Yicibta | 5.5 mg |
| Pistachio | 5.15 mg |
| Saliida beerka | 3 mg |
| Lowska | 2.7 mg |
| Shellfish | 2 mg |
| Chard | 1.88 mg |
| Avokado | 1.4 mg |
| Gooyo | 1.4 mg |
| Suugada yaanyada | 1.39 mg |
| Cambaha | 1.2 mg |
| Babaygu | 1.14 mg |
| Bocorka | 1,05 mg |
| Canab | 0.69 mg |
Marka lagu daro cuntooyinkan, kuwo kale oo badan ayaa ku jira fiitamiin E, laakiin qaddar yar, sida broccoli, isbinaajka, khudaar, salmon, iniinyaha bocorka, kaabajka, ukunta madow, tufaax, shukulaatada, karootada, mooska, salaar iyo bariis bunni ah.
Immisa fiitamiin E ah in la cuno
Qaddarka lagu taliyey ee fitamiin E waxay ku kala duwan yihiin da'da:
- 0 illaa 6 bilood: 4 mg / maalin;
- 7 ilaa 12 bilood: 5 mg / maalin;
- Carruurta u dhexeysa 1 iyo 3 sano: 6 mg / maalin;
- Carruurta da'doodu u dhexeyso 4 iyo 8 sano: 7 mg / maalin;
- Carruurta u dhaxeysa 9 iyo 13 sano: 11 mg / maalin;
- Dhallinta da'doodu u dhaxayso 14 ilaa 18 sano jir: 15 mg / maalin;
- Dadka waaweyn ee ka weyn 19: 15 mg / maalin;
- Haweenka uurka leh: 15 mg / maalin;
- Haweenka Naasnuujinta: 19 mg / maalin.
Marka lagu daro cuntada, fitamiin E sidoo kale waxaa lagu heli karaa iyadoo la adeegsanayo nafaqeynta nafaqada leh, taas oo ay tahay in had iyo jeer uu muujiyo dhakhtar ama nafaqeeye, iyadoo loo eegayo baahida qof walba.
Adiga
Habeenkii ka horreeyay qalliinkaaga