Tomwe tamvapo za zozizwitsa za vitamini E yotchuka kwambiri, yomwe ili ngati wand akuthandiza mkazi kukhalabe wathanzi, unyamata komanso khungu lake. Dzina lachiwiri la gwero lakazi wokongola ndi "tocopherol", lomwe, m'Chilatini, limatanthauza kubweretsa kubadwa ndi kupitiriza moyo. Chozizwitsa ichi cha chilengedwe kwenikweni chimakulitsa ntchito yobereka ya zamoyo zonse pa dziko lapansi, zimapatsa anthu mphamvu ndi mphamvu.
Vitamini E mu mafuta
Msilikali weniweni wokhudzana ndi tocopherol ndi mafuta a mpendadzuwa. Pa 100 g ya mankhwala pali 40-60 mg ya vitamini E. Choncho, kuti tiyang'ane nthawi yayitali ndi yokongola, ndibwino kugwiritsa ntchito mafuta a mpendadzuwa komanso mawonekedwe opangira.
Ndipotu, mu mafuta a masamba, vitamini E imakhala yambiri, ndipo imakhalabe ndi katundu ngakhale pambuyo pa chithandizo cha kutentha. Koma izi sizinatanthauze konse kuti mungathe mwachangu ndikuphika mafuta onse pa mafuta onse. Pankhaniyi, mukhoza kuwononga thupi lanu kusiyana ndi zabwino.
Mwachitsanzo, mu mafuta odzola, vitamini E imapezekanso mowonjezereka, koma sizingatheke kuti mutenge mafutawa. Zoona, anthu ambiri sakonda kugwiritsira ntchito mankhwalawa chifukwa cha fungo la "fishy" ndi kupsya mtima. Koma pofuna kukonza izi, mukhoza "kuswa" fungo losasangalatsa powonjezera mafuta ku saladi, yoghurts, pogwiritsa ntchito batala mu mawonekedwe atsopano.
Mafuta a azitona osakonzedwanso akhala akudziwika kuti ndi othandiza, omwe amakhala ndi vitamini aunyamata ambiri. Mu 100 g ya maolivi abwino a vitamini E ali ndi 12 mg. Koma chomwe chimakhala chokoma kwambiri, mankhwalawa sagwidwa ndi zonyansa, chifukwa zonse ndi fungo ndi kulawa ziri bwino ndipo zimayenerera bwino onse pa kuvala saladi ndi kuphika mbale zophika.