ʻO ka Vitamin E i nā meaʻai

ʻO ka Vitamin E (aiʻole,ʻo ia hoʻi i kapaʻia, tocopherol), uaʻikeʻia ia e mākou he lawaiʻa laulā no ka mālamaʻana i ka'ōpio, ka nani a me ke olakino. Aʻo nā mea a pau no kēia mea he pale pale kūʻokoʻa ia e pale ai i ko mākou kino mai nā hopena maikaʻi o nā radical free. Eia kekahi,ʻo ka huaʻaina E i nā meaʻai e hānai i ko mākou mau pūnaewele me ka oxygen, e kōkua ai i ka hoʻoikaika i nā paia o nā kīʻaha koko, ke kaua me ka thrombosis a me ka hoʻoikaika i ka naʻau.

Ehia ka nui e pono ai iaʻu keʻai i ka meaʻono I i nā meaʻai?

ʻO ka lā i manaʻoʻia i nā lā a pau o nā meaʻai e loaʻa ana ka huamoa E e heluʻia ma muli o ka nui o kēia huahana i kēia huahana. I kekahi lā āu e pono ai:

• nā keiki - 7-10 IU;
• nā mākua, me kaʻole o ka wahine - 30 IU.

Inā mālamaʻoe i kēia kuʻuna, a laila,ʻaʻole weliweli ka hypovitaminosis a me kona mau hōʻailona maikaʻi. Eia naʻe, mai hilinaʻi i kēia hōʻike -ʻo ia wale nō ka mea pono loa. No ke kākoʻo piha i ke kino e pili ana i 200 IU.

He aha nā meaʻai e loaʻa ka huaʻona E?

ʻO ka māmā o ka huaʻalama E i nā huahana i māheleheleʻia. ʻO kēia huaʻaina he mea kanu kumu kanu, a ma ka hanaʻana i nā holoholona holoholona, ​​hiki ke loaʻa iā ia heʻuʻuku nui loa, a ua emi kona mau helu. ʻO nā huahana pinepine e loaʻa ana ka huaʻona E,ʻaʻole mākou eʻai ana i kēlā me kēia lā - i ka mea o kā mākouʻai maʻamau, heʻuʻuku loa ia.

E noʻonoʻo i kahi huahana huaʻai E i ka palena kiʻekiʻe:

• ka ailaʻaila mai ka palaoa i kālaiʻia 320 IU;
• kohua hinu 250 IU;
• kaʻu soy 92-120 IU;
• 'ōpuʻu i ka palaoa 27 IU;
• 23 IU;
• kulina 10 IU;
• 8 IU;
• he saladi o 8 IU;
• 'ōmaʻa'ōmaʻa 5,5 - 6,4 IU;
• pāʻakai 5.5 ME;
• ʻeleʻele keʻokeʻo 4 IU;
• ka bale 3,2-5,2 IU;
• huahuaʻai 3.0 IU;
• ka palaoa palaoa 80% 2.8 ME;
• rye 2.2-3.5 IU;
• ka oats, ohe flakes 2,1-3,25 IU;
• beka 2,1-0,6 IU;
• me ka 'ai rye 2,1 ME;
• ka palaoa palaoa 70% 1.7 ME;
• kāloti 1,5 ME;
• Pākī keʻokeʻo 1.4 IU;
• kahi 0.3-0.6 IU;
• ka waiū 2,5% momona 0.2 IU.

Mai kēia papa inoa uaʻike maopopoʻia kaʻaiʻole o ka meaʻai i ka huaʻaina E i loko o kā mākouʻai, akā,ʻo nā mea i hoʻohanaʻia eʻaiʻia,ʻaʻole i loko o ka nui loa.

ʻO wai ka meaʻona E i ka meaʻai?

ʻO ka Vitamin E he inoa kaulana loa i kapaʻia -ʻo ia ka inoa o ka "hua lāʻau hua". Noʻonoʻoʻia kēia inoa no ke kumu:ʻo ka meaʻoiaʻiʻo,ʻo kēia kumuhana ka mea e mālama ai i ka pale a me ka pololei o nā pā i nā kāne a me nā wāhine. ʻO ia ke kumu i ka manawa o ka hoʻolālāʻana o ka'ōpū, ua noiʻia kēlā me kēia hoa e lawe i ka hua'ōlelo E hoʻopili hou no ka hoʻouluʻana i nā kūlana o ka hāpai mua. Eia naʻe, pono nā wāhine hāpai a me nā hānai hānai i kēia mau huaʻai.

Inā loaʻa kekahiʻano pilikino e pili ana i ka hana o ka endocrine a me ka pūnaewele nalu, pilikia ka lolo a me nā moku paha, pono e hoʻonui i ka maʻi o ka mea maʻi ʻo ka meaʻai o ka meaʻaiʻo E (nā meaʻai e loaʻa ana i ka huamoa E, uaʻikeʻoe, e hoʻomāhuahua i kāu papa i kaʻaila o kaʻaila).

Uaʻikeʻia nō hoʻiʻo ka huaʻami E kekahi o nā mea nui loa e hoʻomaopopo ana i ka hana kūpono o keʻano o ke kino o ke kino e like me ka naʻau o ka naʻau. ʻO ia ke kumu nui o ka papaʻaina i nā huaʻai me ka huaʻalama E he mea nui loa no kēlā me kēia mea e loaʻa ana kekahiʻano pilikia me ka'ōnaeho cardiovascular (ma ke ala, pili kēia i nā mea puhi).

Eia nō naʻe, ināʻaʻole nā ​​meaʻai i loaʻa i ka vitamona E, i nā hihia kūikawā, ponoʻoe e hōʻomo i kahi kākiʻa kōkua i kāuʻai maʻamau.