Ua lohe mākou a pau e pili ana i nā huaora. E like me nā huaora C a me D, he mea nui ka huaora E no kou olakino. Ua lohe paha ʻoe e kōkua ia i ka mālama ʻana i kou ʻili i ka ʻālohilohi a pale iā ʻoe mai ka maʻi. Eia nō naʻe, he mau nīnau paha kāu e pili ana i ka pono o nā mea hoʻohui, a i ʻole he aha ka mea e hana inā lawe nui ʻoe. No laila, he aha ka Vitamin E? E wehewehe kākou i nā huaʻōlelo maʻalahi.
He aha maoli ka Vitamin E?
I ka ʻōlelo maʻalahi, he huaora momona ka Vitamin E e kōkua i kou kino e noho olakino. Hana pū ia ma ke ʻano he antioxidant ikaika.
Ke noʻonoʻo nei paha ʻoe, he aha ka antioxidant? E noʻonoʻo i kēia ʻano: hana maoli ko mākou kino i nā ʻāpana ʻino i kapa ʻia ʻo 'free radicals' hiki ke hōʻino a hoʻonāwaliwali paha i kāu mau cell. Hana kēia mau mea e like me nā ʻaihue liʻiliʻi e ʻaihue i nā ʻāpana o kāu mau cell, e hoʻoulu ai i ka ʻelemakule mua a me nā maʻi. I ka hala ʻana o ka manawa, hiki i kēia pōʻino ke alakaʻi i nā kūlana olakino e like me ka maʻi Alzheimer , nā maʻi ʻaʻai, a i ʻole e kōkua i ka ʻelemakule wikiwiki o ka ʻili.
ʻO ke kumu, hana ka Vitamin E e like me ke kiaʻi akamai e pale ana i kāu mau cell mai kēia mau ʻaihue. ʻO ia kona pono nui loa.
Pehea e loaʻa ai ka wikamina E?
Eia ka nūhou maikaʻi loa: ʻaʻole pono ʻoe e hakakā e loaʻa ka lawa o ka Vitamin E. Hiki iā ʻoe ke loaʻa maʻalahi i nā Vitamin E āpau āu e pono ai ma o kahi papaʻai kaulike .
Nā meaʻai waiwai i ka wikamina E:
- Nā Nati a me nā Hua: Ua piha nā ʻalemona a me nā hua pua nānālā i ka Vitamin E.
- Nā mea kanu : Nā lau ʻōmaʻomaʻo ʻeleʻele e like me ka spinach a me ka broccoli.
- Nā huaʻai : Mango, kiwi, a me nā avocados.
- Iʻa : ʻO ka iʻa ʻaila e like me ka iʻa sālemona a me ka tuna.
- Nā ʻAila Mea Kanu: ʻAila pua nānālā a me ka ʻaila safflower.
Eia kekahi, ua 'hoʻoikaika ʻia' kekahi mau cereals ʻaina kakahiaka a me nā wai huaʻai me ka Vitamin E—e nānā i ka lepili e hōʻoia. He mea maʻamau nō hoʻi ia i nā moisturizers a me nā aila Vitamin E topical i hoʻohana ʻia no ka mālama ʻili.
ʻEhia ka nui o ka wikamina E āu e pono ai i kēlā me kēia lā?
Hoʻololi kāu koi i kēlā me kēia lā ma muli o kou mau makahiki. No ka laʻana, pono paha nā makuahine hānai i kahi mea hou aku. Eia nā ʻAla ʻAiʻai i Manaʻo ʻia (RDA).
| Pūʻulu Makahiki | Ka ʻai i manaʻo ʻia i kēlā me kēia lā (mg) |
|---|---|
| Ka hānau ʻana a hiki i 6 mahina | 4 mg |
| 7 a 12 mau mahina | 5 mg |
| 1 a 3 mau makahiki | 6 mg |
| 4 a 8 mau makahiki | 7 mg |
| 9 a 13 mau makahiki | 11 mg |
| 14 mau makahiki a ʻoi aku | 15 mg |
| Nā Makuahine Hānai | 19 mg |
He mea pono anei nā mea hoʻohui?
He nīnau maʻamau kēia. ʻO kaʻoiaʻiʻo, ʻaʻole pono ka hapa nui o ka poʻe i nā mea hoʻohui Vitamin E. E like me kā mākou i kūkākūkā ai, hāʻawi ka ʻai kaulike i ka nui. ʻO nā mea hoʻohui āu e loaʻa ai ma nā hale kūʻai lāʻau lapaʻau pinepine he 10 a 20 mau manawa o ka pono o kēlā me kēia lā.
Eia nō naʻe, inā loaʻa iā ʻoe nā maʻi malabsorption e like me ka maʻi Celiac, ka maʻi Crohn, a i ʻole ka ulcerative colitis, hiki i kou kino ke paʻakikī ke omo i ka Vitamin E mai ka meaʻai.
I ia mau hihia, pono ʻoe e kūkākūkā me kāu kauka. Hiki iā lākou ke wehewehe inā pono ʻoe i nā mea hoʻohui, nā pono kūpono, a me nā pilikia. Mai hoʻomaka e lawe i nā mea hoʻohui huaora me ka ʻole o ka ʻōlelo aʻoaʻo lapaʻau loea.
He aha inā lawe nui ʻoe? (Nā hopena ʻaoʻao a me ka overdose)
He mea koʻikoʻi kēia. ʻAneʻane hiki ʻole ka 'overdose' mai ka meaʻai wale nō, no laila ʻaʻole pono ʻoe e hopohopo no kēlā.
Kū mai ka pilikia ke lawe ʻoe i nā mea hoʻohui me ke alakaʻi ʻole ʻia e ke kauka. No ka mea he momona ka Vitamin E, ʻaʻole ia e hoʻokahe maʻalahi ʻia ma o ka mimi; hōʻiliʻili ia i loko o kou mau ʻiʻo a me ke ake.
ʻO ka pilikia koʻikoʻi loa o ka nui o ka Vitamin E, ʻo ia ka hoʻonui ʻia o ka pilikia o ke kahe ʻana o ke koko i ka lolo (hemorrhagic stroke). No laila, pono e pale loa nā pākeke i ka lawe ʻana ma mua o 1000 mg o ka Vitamin E i kēlā me kēia lā.
Nā lāʻau lapaʻau e launa pū me ka Vitamin E
Inā ʻoe e lawe ana i nā mea hoʻohui Vitamin E, pono ʻoe e makaʻala i nā pilina kūpono me nā lāʻau lapaʻau ʻē aʻe. Inā ʻoe e lawe i kēia mau mea, e nīnau i kāu kauka ma mua o ka hoʻomaka ʻana i ka Vitamin E:
| ʻAno lāʻau lapaʻau | Pōpilikia/Hopena |
|---|---|
| Nā lāʻau hoʻokahe koko (Anticoagulants) | Hiki i nā mahele nui o ka Vitamin E ke hoʻonui nui i ka pilikia o ke kahe ʻana o ke koko. |
| Nā lāʻau lapaʻau cholesterol (e like me nā statins, niacin) | Hiki i nā mea hoʻohui Vitamin E ke hoʻopilikia i ke ʻano o ka hana ʻana o kēia mau lāʻau. |
| Nā lāʻau lapaʻau maʻi kanesa (Chemotherapy, Radiation) | Hiki i nā mea hoʻohui antioxidant e like me ka Vitamin E ke hoʻopilikia i ka pono o kekahi mau lāʻau lapaʻau maʻi kanesa. |
Eia hou, inā ʻoe e lawe nei i kekahi lāʻau lapaʻau, e kamaʻilio me kāu kauka ma mua o ka hoʻohui ʻana i ka Vitamin E i kāu hana maʻamau.
Leka Lawe-Home
- He mea nui ka Vitamin E no ka pale ʻana i nā ʻāpana o loko, ke kākoʻo ʻana i ka palekana, a me ka mālama ʻana i ke olakino o ka ʻili.
- Hiki iā ʻoe ke loaʻa nā Wikamina E āpau āu e pono ai ma o ka ʻai kaulike i waiwai i nā mea kanu, nā huaʻai, nā nati, a me ka iʻa.
- ʻAʻole pono nā mea hoʻohui no ka hapa nui o nā kānaka. E pale mau i ka lawe ʻana iā lākou me ka ʻole o ke aʻo ʻana a ke kauka.
- ʻO ka Vitamin E nui, ʻoiai ke kāwili ʻia me nā lāʻau lapaʻau e like me nā lāʻau hoʻokahe koko, he mau pilikia weliweli ia, me ke kahe koko ʻana i loko .
- Inā manaʻo ʻoe he hemahema a ke noʻonoʻo nei paha i nā mea hoʻohui, e ʻoluʻolu e nīnau mua i kāu kauka.
