ʻAʻole hiki ke hana pololei i ke kino me ka loaʻaʻole o nā mea pono, kahi i loaʻa mai i ka meaʻai. ʻO kēia mau mea he mau huaʻaina E (tocopherol). Aiaʻekolu mau mea nui: hydrogen, oxygen, a me carbon. He mea nui eʻike i keʻano o ka meaʻai e loaʻa ana ka huaʻona E no ka hoʻomauʻana i ka palekana i nā wā a pau, i hiki paha i nā pilikia ke olakino, e like me ka hōʻokiʻana o ka mīkini, ka'ā'ī glycogen, ka pōʻino meococial, a pēlā aku. He mea pono ke kuhikuhiʻana i ka momona momona o ka huaora E,ʻaʻole ia e haʻihaʻi ma muli o ka hopena o ke kiʻekiʻe wela, ka'alkali a me ka waikawa. ʻAʻole hiki ke'āponoʻia kēia mea waiwai inā paha ua'āpono ka huahana i ka'ōhumu, akā, heʻino ia mea,ʻo ia ka lā o ka lā a me nā mea hana.
ʻO nā meaʻai eʻai ana ka huaola E?
ʻO ka hoʻomakaʻana, makemake wau e'ōlelo e pono ana ka huaʻaila E no ka hoʻoikaikaʻana i nā kīʻaha koko a me nā pūlikoʻai pono, aʻo ia ka mea e pale ai i kaʻelemakule a hoʻoikaika i ka pūnaewele olakino. Ma keʻano, hoʻonui ka synthesirol i ka tocopherol i nā mea kanu, a me kekahiʻano o nā maʻi. Pono eʻikeʻiaʻaʻole ka huaʻona E wale nō i nā hua, akā, i nā wahi'ē aʻe o ka mea kanu. ʻO nā huahana me kahi kiʻekiʻe o ka huaʻaila E nā mea kanu i kanu, no ka mea, he mea pono e hoʻonui i ka tocopherol no ka hoʻolālā mauʻana o nā embryos. Hiki ke loaʻa ka nui o kēia waiwai ma o kaʻaiʻana i nā'ōpalaʻai, nā nati a me nāʻanoʻano, e like paha, i nā paukena a me nā sunflowers.
Keʻike nei i loko o ia mau meaʻai ka nui o ka huaʻaina E, he mea maikaʻi ke kuhikuhiʻana a me nāʻaila meaʻaila i waiwai i ka tocopherol. Eia kekahi laʻana, 100 grams o kaʻaila germ o ka palaoa he 400 mau kēmu, a ma ka melaki e pili ana i 160 mg. Ma ka laulima i waena o ka poʻe e mālama pono ana i kaʻai pono,ʻo kaʻaila olive he 7 iam no 100 g. He mea nui e'ōleloʻia kekahi mauʻaila e pili ana i ka hana a ke kino, no lailaʻaʻole i'ōleloʻia e hoʻohana i loko o loko. Aia kēia māhele i kaʻaila a me kaʻaila niu. No ka waiu,ʻaʻole i komo i ka tocopherol, akā, no ka kaulike e hiki ke komo i loko o ka meaʻai, no laila, 100 g he 1 mg o ka huaora E.
Ināʻoe e hōʻona i ka papa inoa o ka kanaka maʻamau, a laila, mahalo nuiʻia ka nui o nā huaola a pau i nā hua a me nā meaʻai. Ma muli o kaʻoiaʻiʻo, inā heʻuʻuku liʻiliʻi i kēia mau huahana, ua pau lākou i nā mea nui. E hoʻolālā mākou i nā huahana e ulu ana i loko o ka waihona o ka huaʻaina E ma 100 g: beans - i 1.68 mg a kiwi - a hiki i 1.1.
Ma ka'ōlelo e pili ana i kahi e loaʻa ai ka huaʻalama E hua, e hoʻolohe nō hoʻi mākou i nā meaʻai e kūʻole nā alakaʻi i loko o nā mea o kēia mea, akā, hiki ke hoʻohanaʻia no ka mālamaʻana i kā lākou pale. Eia kekahi laʻana, i loko o ka'ōiwi beef he 1.62 mg i 100 kilomu, a ma kaʻiʻo momona he 0.59 mg. Inā hōloʻoʻia nā meaʻai, hoʻomaloʻo a mālamaʻia, e hoʻemiʻia ka nui o ka tocopherol i ka liʻiliʻi.
Loaʻa i ka huaʻaina E a me nā kānana, akā, ma nāʻano liʻiliʻi. Eia hou, pono e hoʻomaopopoʻia i ka hoʻohanaʻana i ka hanaʻana, e like me ka hanaʻana i ka'ōmole, ua emi ka nui o ka tocopherol. Inā mākou e kamaʻilio e pili ana i ka laiki, a laila, i loko o ka croup nonpollah 20 manawaʻoi aʻe ka huaʻai E ma mua o ka'ō'ō. ʻO ka hoʻonuiʻana i kēia mea waiwai e emi iho ana ma muli o ka'ō'ōʻana o ka huahana.
Loaʻa ka hua'amua I ma ka waiū a me kona mau mea hoʻohālike, akā inā he mau mea liʻiliʻi, akā me ka hoʻohana mauʻana i kēia mau huahana e hiki ke hoʻopili i ka pale o nā mea i loko o ke kino. Eia kekahi laʻana, i 100 g o ka waiū a pau he 0.093 mg, a ma kaʻeleʻele 0.2 mg. No nā mea momona momona a me nā puaʻaleʻa, ma muli o ka mālamaʻana i ka manawa lōʻihi, e hāʻule ana ka nui o ka huaʻaina E i loko o ia mau meaʻai.