Kiwi yogurt soup for breakfast.
Kiwi is not only rich in vitamin C, but also rich in vitamin E. It is really a good food with comprehensive nutrition. However, vitamin E is fat-soluble, so it is good to mix kiwi fruit and yogurt, which is not only easy to absorb, but also beauty beauty, which helps to enhance immunity. Or peel and dice the kiwifruit, and then steam the diced kiwifruit in the egg liquid for 15 minutes. You can add some milk to the egg mixture. After steaming, eat with yogurt, and the effect will be there.
Have boiled cabbage for lunch.
Boiled kale is light and comfortable to eat. The content of vitamin C in Chinese kale is very high (4 1 mg/ 100 g), so eating more is beneficial to fight the skin damage caused by free radicals. You can add a little oyster sauce when cooking, which will be delicious.
Kiwi and red bean salad for dinner
The effect of vitamin E supplementation for dinner is also very good, but the principle of "lean" needs to be followed. Red bean porridge with sweet potato salad is my recommendation. Red beans are rich in vitamin E, so it is better to cook them with rice in the ratio of 1: 1. By the same token, in order to make the vitamin E in this porridge be well absorbed, a sweet potato salad must be served. Steamed or roasted sweet potatoes, then smashed, squeezed with salad sauce, and served with some ham slices. Lipids contained in salad dressing and ham pieces are the main media to promote the absorption of vitamin E, and sweet potatoes also contain a lot of vitamin E. When eaten together, it can be described as a strong combination!
It seems that to supplement vitamin E, you need to mix foods rich in vitamin E with foods rich in lipids to get results. Like purple cabbage, lettuce and nuts are rich in vitamin E, which can be made into custard in the morning and dried and diluted at night, with good taste and nutrition. If you understand this principle, you can match it at will.