Odee: Charles Brown
OfbọChị Okike: 1 Februari 2021
DatebọChị Mmelite: 23 Julai 2025
Anonim
Home facial treatment after 50 years. Beautician advice. Anti-aging care for mature skin.
Vidio: Home facial treatment after 50 years. Beautician advice. Anti-aging care for mature skin.

Ndinaya

Nri bara ọgaranya na vitamin E bụkarịrị mkpụrụ osisi a mịrị amị na mmanụ nri, dịka mmanụ oliv ma ọ bụ mmanụ sunflower, dịka ọmụmaatụ.

Vitamin a dị mkpa iji wusie usoro ahụ ji alụso ọrịa ọgụ ike, karịsịa na ndị okenye, ebe ọ nwere ihe siri ike na-egbochi antioxidant, na-egbochi mmebi nke free radicals na sel. Ya mere, nke a bụ vitamin dị mkpa iji bulie ọgụ ma gbochie ọrịa, dịka flu.

Enwekwara ụfọdụ ihe akaebe na-egosi na ezigbo vitamin E nọ n’ọbara metụtara iji belata ihe ize ndụ nke ọrịa na-adịghị ala ala, dị ka ọrịa shuga, ọrịa obi na ọrịa kansa. Ghọtara nke ọma ihe vitamin E bụ maka

Isiokwu nri bara ụba na vitamin E

Tebụl na-esonụ na-egosi ole vitamin E dị na 100 g nke isi mmalite nri vitamin a:


Nri (100 g)Ọnụ ọgụgụ nke vitamin E
Mkpụrụ sunflower52 mg
Mmanụ sunflower51.48 mg
Hazelnut24 mg
Ọka mmanụ21.32 mg
Mmanụ Canola21.32 mg
Mmanụ12.5 mg
Chestnut nke Pará7.14 mg
Ahụekere7 mg
Almọnd5.5 mg
Pistachio5.15 mg
Mmanụ imeju3 mg
Mkpụrụ2.7 mg
Shellfish2 mg
Chard1,88 mg
Ube oyibo1.4 mg
Prun1.4 mg
Tomato Sauce1.39 mg
mango1.2 mg
Pọọpọ1.14 mg
Ugu1,05 mg
Mkpụrụ vaịn0,69 mg

Na mgbakwunye na nri ndị a, ọtụtụ ndị ọzọ nwere vitamin E, mana na obere, dị ka broccoli, akwụkwọ nri, ube, salmọn, mkpụrụ ugu, kabeeji, akwa bekee, apụl, chocolate, carrots, unere, letus na osikapa agba aja aja.


Ego ole ka vitamin E ga-eri

Ngwakọta vitamin E a tụrụ aro dịgasị iche dabere n'afọ:

  • 0 ruo ọnwa 6: 4 mg / ụbọchị;
  • 7 ruo ọnwa 12: 5 mg / ụbọchị;
  • Betweenmụaka nọ n'agbata afọ 1 na 3: 6 mg / ụbọchị;
  • Betweenmụaka ndị nọ n'agbata afọ 4 na 8: 7 mg / ụbọchị;
  • Betweenmụaka nọ n'agbata afọ 9 na 13: 11 mg / ụbọchị;
  • Afọ iri na ụma n'etiti 14 na 18 afọ: 15 mg / ụbọchị;
  • Okenye karịrị 19: 15 mg / ụbọchị;
  • Womenmụ nwanyị dị ime: 15 mg / ụbọchị;
  • Womenmụ nwanyị na-enye ara ara: 19 mg / ụbọchị.

Na mgbakwunye na nri, enwere ike ịnweta vitamin E site n'iji ihe mgbakwunye na-edozi ahụ, nke kwesịrị ịgwa dọkịta ma ọ bụ onye na-edozi ahụ mgbe niile, dịka mkpa onye ọ bụla.

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