John Myers
Ke koho ʻana a me ka hoʻomākaukau ʻana i nā meaʻai i loaʻa i ka huaora E a pēlā e pale ai i ke koʻikoʻi oxidative - he maʻalahi loa ke hahai ʻoe i kekahi mau ʻōlelo aʻoaʻo. Hana i kahi mea maikaʻi no kou kino a kuke i ka meaʻai momona. Hōʻike mākou i ka hana ʻana!
He aha ka mea e pono ai i kou kino ka huaora E?
He kuleana koʻikoʻi ka Vitamin E i nā kaʻina metabolic i loko o kou kino no ka mea kōkua ia i ka pale ʻana i kāu mau cell mai ke kaumaha oxidative. Ua lohe mua paha ʻoe i kēia huaʻōlelo. “Oxidative stress” 'o ia ho'i, ua 'ike 'ia kou kino i nā radical manuahi he nui loa (nā pūhui oxygen kiko'ī). Hoʻopuka ke kino i kēia mau mea ponoʻī a i ʻole ia e nā hopena o ke kaiapuni e like me ka radiation UV a me ka uahi paka. Eia nō naʻe, ʻo nā meaʻai koʻikoʻi e like me ka huaora E a me ka huaora C ke pale aku i nā sela mai nā radical manuahi, ʻo ia ke kumu he mea nui i kou olakino ke loaʻa pinepine i nā meaʻai waiwai nui o ka huaora E i kāu ʻai.
Hiki iā ʻoe ke ʻike i nā ʻike hou aʻe ma kā mākou ʻatikala loea e pili ana i ke kuleana o ka vitamin E i kou olakino. Ma ʻaneʻi e kamaʻilio pū mākou i nā hopena o ka nele o ka vitamin E. Hiki ke ʻike ʻia ʻaʻole wale ma o ka luhi maʻamau a me ka nele o ka noʻonoʻo ʻana akā ma o ka lauoho lauoho a me ka wā kahiko o ka ʻili. Eia nō naʻe, pono ʻoe e lawe i nā mea hoʻohui meaʻai e like me nā capsules vitamin E ma hope o ka nīnau ʻana i ke kauka i mea e pale ai i ka overdosing.
Nā meaʻai me ka huaora E: ʻO nā aila meaʻai waiwai a me nā mea kanu
Ua ʻike mua? Loaʻa ka Vitamin E ma nā ʻano kiʻekiʻe loa i nā aila meaʻai, kahi meaʻai e ʻai ai ka poʻe ʻai ʻiʻo, nā mea ʻai meaʻai, a me nā vegans like. No laila: E kiʻi i kēia manawa! ʻO nā meaʻai momona i ka huaora E, ʻo ia ka laʻana, ka aila ʻoliva, ka aila germ wheat, ka ʻaila sunflower, a me ka aila rapeseed. No laila, inā ʻoe e ʻai i ka salakeke me kahi ʻaʻahu i hana ʻia mai ka aila waiwai no ka ʻaina awakea, ua uhi paha ʻoe i kāu koi i kēlā me kēia lā vitamin E. Wahi a ka German Society for Nutrition, ʻo ia ka 12 mg (nā wahine) a me 15 mg (nā kāne), me ʻelua punetēpē o ka ʻaila sunflower i hiki i kēia waiwai. A i ʻole pehea e pili ana i ka letus a kahi hipa me ka ʻaila ʻoliva vinaigrette, no ka laʻana?
ʻO nā meaʻai e like me nā ʻoliva a me nā mea kanu fennel a me ka kohlrabi nā mea hoʻolako maikaʻi i ka huaora E. Pili pū kekahi i nā ʻano kāpeti a me ka asparagus. Eia kekahi ʻōlelo aʻoaʻo ʻai: Loaʻa ka ʻike kiʻekiʻe o nā meaʻai ma ka hapa nui o nā ʻano mea kanu i ka ʻili a i ʻole ma lalo pono. No laila, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka asparagus ʻōmaʻomaʻo, ʻaʻole pono ʻoe e ʻili.
Hiki iā ʻoe ke ʻike i nā ʻōlelo aʻoaʻo kūʻai hou aku no nā meaʻai i loaʻa i ka huaora E ma kā mākou ʻatikala loea "ʻO wai nā meaʻai i waiwai nui i ka vitamina E?".
E ʻimi pū i nā meaʻai i waiwai i ka huaora C, ka huaora A, ka huaora B1, ka huaora B2, ka huaora B6, a i ʻole ka waikawa folic.
