Nā meaʻai e waiwai ana i ka huaora E

ʻO nā meaʻai olakino waiwai i ka wikamina e

Ke komo mākou i ka hale hoʻoikaika kino a hoʻomaka paha e loaʻa kahi ola olakino, hoʻomaka mākou e hopohopo e pili ana i ka nui o nā wikamina a me nā minelala a mākou e hoʻokomo ai i loko o ko mākou kino ma o ka meaʻai. ʻO kekahi o nā wikamina koʻikoʻi no ke kino e pale iā mākou mai ka oxidation cellular ʻo ka huaora E. He ʻano wikamina e pono e noʻonoʻo ʻia, keu hoʻi inā he ʻaʻa ʻoe. Kōkua iā ia iā mākou e kūʻē i nā oxidation cellular e nā radical manuahi i nā mea ʻokoʻa a me nā ʻano. Aia kahi papa inoa o nā meaʻai i waiwai i ka wikamina E.

No laila, e hoʻolaʻa mākou i kēia ʻatikala e haʻi iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i ka lāʻau E, kona mea nui a hāʻawi iā ʻoe i kahi papa inoa o nā meaʻai i waiwai i ka lāʻau E.

Nā kuhikuhi nui

ʻO Wikamina E

Ua ʻike nui ʻia kēia ʻano wikamina i ka honua o nā haʻuki no ka mea he nui nā hana nui no ka hoʻomohala ʻana i ka mea haʻuki. Hiki iā mākou ke hōʻuluʻulu i nā hana nui o ka wikamina E i ka mea aʻe:

  • He antioxidant maikaʻi ia: ʻo ia nā huaora he antioxidant ʻo ia hoʻi hiki iā lākou ke pale aku i kā mākou kino o ke kino mai ka pōʻino i hoʻokumu ʻia e nā mea i ʻike ʻia e ka inoa o nā radical free. Hoʻouka kēia mau radical manuahi i kā mākou mauʻaʻaʻa, nā pūnaewele, a me nā meaola. Manaʻo nā ʻepekema he mea nui kēia i kekahi mau ʻano pili i ka ʻelemakule i ka poʻe. No laila, hiki i kahi lako maikaʻi o ka wikamina E ke hoʻemi i nā hopena o nā radical free i loko o kā mākou kino.
  • Kākoʻo i ka ʻōnaehana paleʻea: Hoʻohana ʻia kēia lāʻau e kōkua i ko mākou kino e mālama i kahi ʻōnaehana pale pale kūʻē kūʻē i nā virus a me nā bacteria. He mea nui ia i ka hoʻokumu ʻia ʻana o nā hunaola ʻulaʻula a kōkua i ko mākou kino e hoʻohana i ka lāʻau K. ʻO kekahi hana nui e hoʻomāhuahua i nā kīʻaha koko a pale i ke koko mai ka hoʻopili ʻana. No laila, ʻo kahi lako maikaʻi o ka wikamina E i kā mākou papaʻai e kōkua iā mākou e loaʻa ke kahe o ke koko maikaʻi.
  • Nā pūnaewele o ko mākou kino hoʻohana i ka wikamina E e launa pū kekahi me kekahi. Hiki i kēia ke kōkua iā lākou e hoʻokō i nā hana he nui e like me ka hoʻomaikaʻi ʻana i kā mākou reflexes.

Pono pono e loaʻa hou kahi noiʻi e pili ana i kēia wikamina e hiki ai ke hōʻoia he kōkua ia e pale aku i ka maʻi ʻaʻai. Nui nā noiʻi e hana nei e ʻike inā hiki i ka wikamina E ke kōkua me ka maʻi puʻuwai, dementia, maʻi ate, a me ka hahau.

Ka mea nui o ka wikamina E

Nā meaʻai e waiwai ana i ka wikamina e

ʻO ka nui i koi ʻia i kēlā me kēia lā o kēia wikamina a ma waena o 15-20 milligrams i ka lā. ʻAʻole hiki iā mākou ke hoʻonohonoho i kahi nui paʻa e like me ka makahiki a me ka pōʻaiapili o ke kanaka. ʻO kahi laʻana, pono i nā wahine hāpai a i ʻole lactating i kahi nui o ka wikamina E e kū ai i kā lākou koi i kēlā me kēia lā. Ma ka ʻaoʻao ʻē aʻe, aia kekahi mau pathologies e koi pū i kahi kiʻekiʻe o kēia lāʻau. I ka hoʻokomo ʻia ʻana o nā waikawa momona polyunsaturated i loko o ko mākou kino, pono mākou i ka nui o nā huaora E.

E ʻike ana mākou i nā meaʻai momona o kēia vitamona, ʻoiai mai ka hoʻomaka ʻana e ʻike ʻia nā nati i loaʻa ka nui.

Nā meaʻai e waiwai ana i ka huaora E

kiniani

E nānā mākou i kēlā mau meaʻai i waiwai i ka wikamina E:

  • ʻAila Sunflower: loaʻa nā 48 milligrams no 100 gram o ka huahana. ʻO ia kekahi o nā meaʻai me nā mea kiʻekiʻe loa o kēia wikamina. ʻO ia kahi ʻano aila e hele mai ana mai kahi ʻanoʻano a kiʻekiʻe kiʻekiʻe hoʻi kona. ʻOiai ʻoi aku ka nui o ka aila ʻoliva ma Sepania, hoʻohana ʻia kēia ʻano aila no ka mea ʻala a me ka wali. ʻO kekahi o nā hoʻohana nui no ka aila sunflower e hana i ka mayonnaise homemade.
  • Nā Hazelnuts: loaʻa kahi nui o 26 milligrams ma 100 mau hua o ka huahana. E like me ka mea i ʻōlelo ʻia ma mua, he meaʻai nā nati i waiwai i ka wikamina E a me nā mea kōkua nui no ka hoʻokomo ʻana i kēia mau micronutrients i loko o ke kino. Me nā lima ʻelua wale o nā hazelnuts ua loaʻa iaʻu nā hemahema i kēlā me kēia lā e uhi ʻia me kēia huaola. Hoʻohui ʻia, pono lākou e ʻai maka ʻia a hiki iā mākou ke hoʻohana iā lākou i ka lumi kuke me nā ʻōkuhi olakino maikaʻi loa.
  • Nā ʻolemona: loaʻa iā lākou he 20 milligrams no kēlā me kēia 100 mau huahana o ka huahana. ʻO ka ʻalemona kahi hua maloʻo e hoʻopau pinepine ʻia ma mua o ka hazelnut. Nui nā hua nui i loko o kēia huaora. No laila, ʻaʻole paʻakikī loa e kiʻi i nā koi o kēlā me kēia lā.
  • Peanuts: Loaʻa iā ia he 8 milligrams wale nō no kēlā me kēia 100 mau huahana o ka huahana. Eia nō naʻe, ʻo ia kekahi o nā hua hua e kau i luna o ka papa inoa o nā meaʻai momona o ka huaora E. ʻO kekahi o nā mea maikaʻi o ka pī he waiwai nui ia i nā minelala a maʻa mākou i ka ʻai ʻana i nā pī mānoanoa a i ʻole kahi meaʻai hoʻoikaika kino i ʻike ʻia ʻo cream of peanut Me kēia meaʻai hiki iā ʻoe ke hana i nā meaʻai ono loa.
  • Canned in sunflower aila: ʻo ka hapa nui o nā iʻa kēpau e hele mai i ka aila sunflower. Loaʻa i kēia mau mālama nā 6 milligrams no kēlā me kēia 100 mau huna o ka huahana. Hāʻawi kahi lawelawe hoʻokahi o nā mālama iā mākou i ka hapa nui o ka wikamina E pono ai i kēlā me kēia lā.

ʻO nā mea momona momona ʻoi aku ka liʻiliʻi i ʻike ʻia

E neʻe aku i kēia manawa i kekahi mau meaʻai i loaʻa ka lāʻau E e akā ʻaʻole ʻike nui ʻia. Hoʻohana liʻiliʻi ʻia lākou e hiki i nā koi o kēlā me kēia lā mai ka haʻahaʻa o kā lākou noʻonoʻo. E nānā pehea lākou:

  • Nā Pistachios: Maʻalahi loa kēia hua maloʻo e hoʻopili i ka papaʻai, ʻoiai inā ʻaʻohe ona nui o kēia huaola. Loaʻa nā 5 milligrams wale nō no 100 mau huahana. ʻOiai ʻaʻohe ou nui, hiki iā ia ke kōkua iā ʻoe e hōʻea i ka nui o kēlā me kēia lā.
  • ʻO kaʻaila Olive: ʻAʻole like me ka mea e hana ʻia me ka aila sunflower, ʻoi aku ka emi o ka huamine a me ka aila ʻoliva. He 5 wale nō milligrams no 100 gram o nā huahana Maʻaneʻi ʻoe e noʻonoʻo i nā calorie a me ka māʻona. I nā papaʻai calorie haʻahaʻa ʻaʻole hiki iā mākou ke hoʻohana i ka aila ʻoliva e hālāwai me nā koina vitamin E ʻoiai he calorike loa ia a ʻaʻole māʻona nui.
  • ʻApocado: ʻO kahi meaʻai e leʻaleʻa i ke kaulana maikaʻi ma muli o ke kiʻekiʻe o ka momona momona. ʻO kāna hāʻawi o ka wikamina E he mea nui inā he 3 milligrams wale nō ia no 100 mau hua o ka huahana.
  • Asparagus: ʻo ia ka meaʻai me ka mea haʻahaʻa vitamona E ma ka papa inoa. Loaʻa iā lākou he 2.5 milligrams no kēlā me kēia 100 mau huahana o ka huahana. He meaʻai piha loa e hoʻokomo i ka papaʻai, keu hoʻi i nā papaʻai haʻahaʻa haʻahaʻa. I kekahi mau mea, ʻoi aku paha ka hoihoi i ka hōʻea ʻana i kēlā me kēia lā me ka asparagus ma mua o ka avocado.

Lana koʻu manaʻo me kēia ʻike hiki iā ʻoe ke aʻo hou aʻe e pili ana i nā meaʻai i waiwai i ka wikamina E.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.