{"id":10814,"date":"2021-12-23T18:17:37","date_gmt":"2021-12-23T18:17:37","guid":{"rendered":"http:\/\/ahelth.com\/where-does-vitamin-e-occur-oils-and-nuts-are-the-richest-sources-of-vitamin-e\/"},"modified":"2022-01-05T19:01:28","modified_gmt":"2022-01-05T19:01:28","slug":"where-does-vitamin-e-occur-oils-and-nuts-are-the-richest-sources-of-vitamin-e","status":"publish","type":"post","link":"https:\/\/ahelth.com\/tr\/where-does-vitamin-e-occur-oils-and-nuts-are-the-richest-sources-of-vitamin-e\/","title":{"rendered":"E vitamini nerede bulunur? Ya\u011flar ve kuruyemi\u015fler en zengin E vitamini kaynaklar\u0131 aras\u0131ndad\u0131r."},"content":{"rendered":"

E vitamini nerede bulunur? <\/span><\/span><\/span>Ya\u011flar ve kuruyemi\u015fler en zengin E vitamini kaynaklar\u0131 aras\u0131ndad\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

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 <\/p>\n

E vitamini nerede bulunur?<\/span><\/span><\/span><\/span><\/h2>\n

E vitamini, h\u00fccrelerinizi oksidatif stresten koruyan g\u00fc\u00e7l\u00fc antioksidan \u00f6zelliklere sahiptir ve v\u00fccudun normal \u015fekilde \u00e7al\u0131\u015fmas\u0131 i\u00e7in yeterli E vitamini seviyeleri gereklidir.<\/span><\/span><\/span><\/span><\/p>\n

Yeterli E vitamini al\u0131nmazsa enfeksiyon riski artar ve g\u00f6rme bozukluklar\u0131 veya kas g\u00fc\u00e7s\u00fczl\u00fc\u011f\u00fc olu\u015fabilir.<\/span><\/span><\/span><\/span><\/p>\n

Neyse ki, E vitamini yiyeceklerde yayg\u0131n olarak bulunur, bu nedenle E vitamini seviyelerinizin eksik olmas\u0131 olas\u0131 de\u011fildir, ancak E vitamini a\u00e7\u0131s\u0131ndan zengin bol miktarda tam g\u0131da ve 15 miligram E vitamini yemeye \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z. B\u00fcy\u00fck \u00e7o\u011funluk i\u00e7in g\u00fcnl\u00fck yeterlidir. insanlar\u0131n. <\/span>yeti\u015fkinler<\/span><\/span><\/span><\/span><\/p>\n

A\u015fa\u011f\u0131da, E vitamininin en g\u00fc\u00e7l\u00fc formu olan alfa-tokoferol i\u00e7eri\u011fi y\u00fcksek olan 20 g\u0131dan\u0131n bir listesi bulunmaktad\u0131r. Bu makale ayr\u0131ca, g\u0131da grubuna g\u00f6re s\u0131n\u0131fland\u0131r\u0131lm\u0131\u015f, E vitamini a\u00e7\u0131s\u0131ndan zengin g\u0131dalar\u0131n be\u015f listesini i\u00e7ermektedir.<\/span><\/span><\/span><\/span><\/p>\n

E vitamini a\u00e7\u0131s\u0131ndan zengin 20 \u00e7e\u015fit g\u0131da.<\/span><\/span><\/span><\/span><\/h2>\n

E vitamini \u00e7o\u011fu g\u0131dada bulunan yayg\u0131n bir besin maddesidir, ancak yemeklik ya\u011flar, tohumlar ve kuruyemi\u015fler de dahil olmak \u00fczere baz\u0131 g\u0131dalar son derece bol kaynaklard\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

    \n
  1. Bu\u011fday tohumu ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
  2. Ay\u00e7i\u00e7e\u011fi tohumlar\u0131 (Suriye hamuru).<\/span><\/span><\/span><\/span><\/li>\n
  3. Badem.<\/span><\/span><\/span><\/span><\/li>\n
  4. F\u0131nd\u0131k ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
  5. Anne Sabote.<\/span><\/span><\/span><\/span><\/li>\n
  6. Ay\u00e7i\u00e7ek ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
  7. Badem ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
  8. f\u0131nd\u0131k;<\/span><\/span><\/span><\/span><\/li>\n
  9. Abalone (deniz hayvan\u0131).<\/span><\/span><\/span><\/span><\/li>\n
  10. \u00c7am<\/span><\/span><\/span><\/span><\/li>\n
  11. Kaz eti.<\/span><\/span><\/span><\/span><\/li>\n
  12. yer f\u0131st\u0131\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
  13. Somon.<\/span><\/span><\/span><\/span><\/li>\n
  14. Avokado<\/span><\/span><\/span><\/span><\/li>\n
  15. alabal\u0131k.<\/span><\/span><\/span><\/span><\/li>\n
  16. Tatl\u0131 k\u0131rm\u0131z\u0131 biber.<\/span><\/span><\/span><\/span><\/li>\n
  17. Brezilya f\u0131st\u0131\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
  18. Mango;<\/span><\/span><\/span><\/span><\/li>\n
  19. turp;<\/span><\/span><\/span><\/span><\/li>\n
  20. Kivi;<\/span><\/span><\/span><\/span><\/li>\n<\/ol>\n

    E Vitamini Y\u00fcksek 10 Hayvansal \u00dcr\u00fcn<\/span><\/span><\/span><\/span><\/h2>\n

    Hayvansal kaynakl\u0131 bir\u00e7ok g\u0131da da iyi E vitamini kaynaklar\u0131d\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

      \n
    1. Abalone (deniz hayvan\u0131).<\/span><\/span><\/span><\/span><\/li>\n
    2. Kaz eti.<\/span><\/span><\/span><\/span><\/li>\n
    3. Atlantik somonu.<\/span><\/span><\/span><\/span><\/li>\n
    4. salyangoz salyangoz;<\/span><\/span><\/span><\/span><\/li>\n
    5. alabal\u0131k.<\/span><\/span><\/span><\/span><\/li>\n
    6. kerevit.<\/span><\/span><\/span><\/span><\/li>\n
    7. bal\u0131k yumurtas\u0131<\/span><\/span><\/span><\/span><\/li>\n
    8. Ahtapot.<\/span><\/span><\/span><\/span><\/li>\n
    9. Yenge\u00e7ler (\u0131stakozlar).<\/span><\/span><\/span><\/span><\/li>\n
    10. Morina (kuru).<\/span><\/span><\/span><\/span><\/li>\n<\/ol>\n

      E Vitamini A\u00e7\u0131s\u0131ndan Zengin 10 Tohum Ve Kuruyemi\u015f<\/span><\/span><\/span><\/span><\/h2>\n

      Tohumlar ve kuruyemi\u015fler en iyi E vitamini kaynaklar\u0131 aras\u0131ndad\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

        \n
      1. ay \u00e7ekirde\u011fi<\/span><\/span><\/span><\/span><\/li>\n
      2. Badem<\/span><\/span><\/span><\/span><\/li>\n
      3. f\u0131nd\u0131k<\/span><\/span><\/span><\/span><\/li>\n
      4. \u00e7am<\/span><\/span><\/span><\/span><\/li>\n
      5. yer f\u0131st\u0131\u011f\u0131<\/span><\/span><\/span><\/span><\/li>\n
      6. Brezilya f\u0131nd\u0131\u011f\u0131<\/span><\/span><\/span><\/span><\/li>\n
      7. f\u0131st\u0131k<\/span><\/span><\/span><\/span><\/li>\n
      8. kabak \u00e7ekirde\u011fi.<\/span><\/span><\/span><\/span><\/li>\n
      9. cevizler;<\/span><\/span><\/span><\/span><\/li>\n
      10. kaju f\u0131st\u0131\u011f\u0131;<\/span><\/span><\/span><\/span><\/li>\n<\/ol>\n

        E vitamini a\u00e7\u0131s\u0131ndan zengin 10 meyve.<\/span><\/span><\/span><\/span><\/h2>\n

        Meyveler en iyi E vitamini kaynaklar\u0131 olmasa da, \u00e7o\u011fu iyi miktarlar sa\u011flar. <\/span><\/span><\/span>Meyveler ayr\u0131ca antioksidan olarak E Vitamini ile \u00e7al\u0131\u015fan C Vitamini a\u00e7\u0131s\u0131ndan da zengindir.<\/span><\/span><\/span><\/span><\/p>\n

          \n
        1. Mami Sapote<\/span><\/span><\/span><\/span><\/strong> meyvesi <\/span><\/span><\/span><\/span>.<\/span><\/span><\/span><\/span><\/li>\n
        2. Avokado<\/span><\/span><\/span><\/span><\/li>\n
        3. Mango;<\/span><\/span><\/span><\/span><\/li>\n
        4. Kivi;<\/span><\/span><\/span><\/span><\/li>\n
        5. dut.<\/span><\/span><\/span><\/span><\/li>\n
        6. bekta\u015fi \u00fcz\u00fcm\u00fc a\u011fac\u0131;<\/span><\/span><\/span><\/span><\/li>\n
        7. k\u0131z\u0131lc\u0131k (kurutulmu\u015f).<\/span><\/span><\/span><\/span><\/li>\n
        8. salamura zeytin).<\/span><\/span><\/span><\/span><\/li>\n
        9. kay\u0131s\u0131;<\/span><\/span><\/span><\/span><\/li>\n
        10. Ahududu.<\/span><\/span><\/span><\/span><\/li>\n<\/ol>\n

          E vitamini a\u00e7\u0131s\u0131ndan zengin 10 sebze.<\/span><\/span><\/span><\/span><\/h2>\n

          Bir\u00e7ok sebze makul E vitamini kaynaklar\u0131d\u0131r, ancak ayn\u0131 miktarda f\u0131nd\u0131k ve tohum sa\u011flamazlar.<\/span><\/span><\/span><\/span><\/p>\n

            \n
          1. tatl\u0131 k\u0131rm\u0131z\u0131 biber<\/span><\/span><\/span><\/span><\/li>\n
          2. ye\u015fil pancar<\/span><\/span><\/span><\/span><\/li>\n
          3. pancar<\/span><\/span><\/span><\/span><\/li>\n
          4. Kabak;<\/span><\/span><\/span><\/span><\/li>\n
          5. Brokoli<\/span><\/span><\/span><\/span><\/li>\n
          6. ye\u015fil hardal;<\/span><\/span><\/span><\/span><\/li>\n
          7. Ku\u015fkonmaz;<\/span><\/span><\/span><\/span><\/li>\n
          8. \u0130svi\u00e7re paz\u0131.<\/span><\/span><\/span><\/span><\/li>\n
          9. lahana.<\/span><\/span><\/span><\/span><\/li>\n
          10. \u0131spanak;<\/span><\/span><\/span><\/span><\/li>\n<\/ol>\n

            E Vitamini y\u00fcksek 10 ya\u011f<\/span><\/span><\/span><\/span><\/h2>\n

            E vitamininin en zengin kaynaklar\u0131 yemeklik ya\u011flar, \u00f6zellikle bu\u011fday tohumu ya\u011f\u0131d\u0131r. <\/span><\/span><\/span>Bir yemek ka\u015f\u0131\u011f\u0131 bu\u011fday tohumu ya\u011f\u0131, \u00f6nerilen g\u00fcnl\u00fck miktar\u0131n yakla\u015f\u0131k %135’ini sa\u011flayabilir.<\/span><\/span><\/span><\/span><\/p>\n

              \n
            1. Bu\u011fday tohumu ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
            2. F\u0131nd\u0131k ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
            3. Ay\u00e7i\u00e7ek ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
            4. Badem ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
            5. Pamuk ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
            6. Aspur ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
            7. Pirin\u00e7 kepe\u011fi ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
            8. \u00dcz\u00fcm \u00e7ekirde\u011fi ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
            9. kolza ya\u011f\u0131;<\/span><\/span><\/span><\/span><\/li>\n
            10. Palmiye ya\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n<\/ol>\n

              Yeterli E vitaminini nas\u0131l al\u0131r\u0131m?<\/span><\/span><\/span><\/span><\/h2>\n

              E vitamini hemen hemen t\u00fcm g\u0131dalarda bulunur, bu nedenle \u00e7o\u011fu insan eksiklik riski alt\u0131nda de\u011fildir, ancak kistik fibroz veya karaci\u011fer hastal\u0131\u011f\u0131 gibi ya\u011f emilimini etkileyen bozukluklar, \u00f6zellikle diyetiniz vitaminlerde d\u00fc\u015f\u00fckse, zamanla eksikli\u011fe yol a\u00e7abilir. E vitamini<\/span><\/span><\/span><\/span><\/p>\n

              Diyetinize ay\u00e7i\u00e7e\u011fi \u00e7ekirde\u011fi veya badem eklemek harika olaca\u011f\u0131ndan, takviye olmadan bile E vitamini al\u0131m\u0131n\u0131z\u0131 art\u0131rmak kolayd\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

              Ayr\u0131ca az ya\u011fl\u0131 g\u0131dalar\u0131 ya\u011flarla yiyerek E vitamini al\u0131m\u0131n\u0131z\u0131 art\u0131rabilirsiniz; <\/span><\/span><\/span>Salatan\u0131za bir \u00e7orba ka\u015f\u0131\u011f\u0131 ya\u011f eklemek b\u00fcy\u00fck bir fark yaratabilir.<\/span><\/span><\/span><\/span><\/p>\n