Ua lohe mākou a pau e pili ana i nā huaora. E like me nā huaora C a me D, he mea nui nō hoʻi ka huaora E no ko mākou kino. Ua lohe paha ʻoe e kōkua ana ka huaora E i ka mālama ʻana i ka nani o ka ʻili a me ka pale ʻana iā ia mai nā maʻi. Akā i kekahi manawa he mau nīnau paha kāu e like me ka maikaʻi o ka lawe ʻana i ka huaora E ma ke ʻano pila a i ʻole, a he aha ka mea e hana ai inā lawe nui ʻoe. No laila, he aha ka huaora E? E kamaʻilio kākou e pili ana i nā mea āpau ma nā ʻōlelo maʻalahi.
He aha maoli ka wikamina E?
I ka ʻōlelo maʻalahi, ʻo ka huaora E
kahi huaora momona-soluble e kōkua i ko mākou kino e noho olakino. Hana pū ia ma ke ʻano he antioxidant ikaika loa. I kēia manawa ke noʻonoʻo nei paha ʻoe i ke ʻano o ka antioxidant. E noʻonoʻo wale, ke hana mau nei ko mākou kino i nā ʻāpana ʻino i kapa ʻia ʻo nā radical free e hōʻino a hoʻonāwaliwali i kā mākou mau cell. Ua like kēia me nā ʻaihue e ʻaihue ana i nā ʻāpana liʻiliʻi mai kā mākou mau cell, e hoʻoulu ai iā lākou e ʻelemakule a maʻi. I ka hala ʻana o ka manawa, hiki i kēia pōʻino ke alakaʻi i nā maʻi e like me ke kanesa a me
ka maʻi Alzheimer , a hiki ke hana i ka ʻelemakule mua o ka ʻili.
No laila, ua like ka wikamina E me ke kiaʻi akamai e pale ana i ko kākou mau hunaola mai kēia mau ʻaihue. ʻO ia ke koʻikoʻi nui o kēia.
Pehea mākou e loaʻa ai ka wikamina E?
Eia ka nūhou maikaʻi. ʻAʻole pono ʻoe e hana nui e loaʻa ai ka nui o ka wikamina E āu e pono ai. Hiki iā kākou ke loaʻa ka nui o ka wikamina E
mai kahi papaʻai kaulike .
Nā meaʻai i waiwai i ka wikamina E:
- Nā nati: ʻO nā mea e like me nā ʻalemona a me nā hua pua nānālā he waiwai nui i ka huaora E.
- Nā mea kanu : Nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka spinach a me ka broccoli.
- Nā huaʻai : Mango, kiwi, avocado.
- Iʻa : ʻO ka iʻa ʻaila e like me ka iʻa sālemona a me ka tuna.
- ʻAila mea kanu: ʻaila pua nānālā (ʻaila safflower).
Eia kekahi, hoʻohui ʻia ka wikamina E i kekahi manawa i nā cereals ʻaina kakahiaka a me nā mea inu hua. Hiki ke kapa ʻia lākou he 'fortified' ma ka pūʻolo. Loaʻa nō hoʻi ia i loko o kekahi mau moisturizers a me ka ʻaila wikamina E āu e hoʻohana ai.
ʻEhia ka nui o ka wikamina E e pono ai iā kākou i kēlā me kēia lā?
ʻOkoʻa ka nui o ka wikamina E e pono ai kākou i kēlā me kēia lā ma muli o ko kākou mau makahiki. Pono ka makuahine hānai waiū i kahi mea hou aʻe ma mua o ka nui maʻamau. ʻO kēia ka ʻai i manaʻo ʻia i kēlā me kēia lā (RDA).
| Pūʻulu Makahiki | Ka pono o ka Vitamin E i kēlā me kēia lā (milligrams - mg) |
|---|
| Mai 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 waiū | 19 mg |
He mea pono anei ke lawe i nā mea hoʻohui vitamina E?
He pilikia nui kēia no nā kānaka he nui. ʻO ka ʻoiaʻiʻo,
ʻaʻole pono ka hapa nui o nā kānaka i nā mea hoʻohui huaora E. E like me kā mākou i kūkākūkā ai ma mua, hāʻawi ka ʻai kaulike i ka lawa ʻana o ka huaora E no ko mākou kino. ʻO nā pila huaora E āu e ʻike ai ma nā hale kūʻai lāʻau lapaʻau hiki ke loaʻa i ka 10 a 20 mau manawa o ka nui i ʻōlelo ʻia i kēlā me kēia lā. Eia nō naʻe, inā loaʻa iā ʻoe kahi maʻi ʻōpū, e like me ka maʻi celiac, ka maʻi Crohn, a i ʻole ka ulcerative colitis, ʻaʻole hiki i kou kino ke omo i ka huaora E mai ka meaʻai.
I loko o ia ʻano hihia kūikawā, pono ʻoe e kamaʻilio me kāu kauka. E wehewehe ʻo ia inā pono ʻoe i nā pila a i ʻole, a he aha nā pōmaikaʻi a me nā pōʻino. Mai hoʻohana i nā pila huaora me ka ʻole o ke aʻo ʻana a ke kauka.
He aha ka mea e hiki mai ana inā lawe ʻoe i ka nui o ka wikamina E? (Nā hopena ʻaoʻao a me ka overdose)
He mea nui loa kēia.
He mea paʻakikī loa ke lawe nui ʻia ka wikamina E mai ka meaʻai wale nō. ʻAʻohe mea e hopohopo ai. Akā, hiki mai ka pilikia ke lawe ʻoe i nā pila wikamina E me ka ʻole o ke aʻo lapaʻau. No ka mea, he wikamina momona-soluble kēia, ʻaʻole i hoʻokuʻu ʻia ka nui keu e komo i loko o ke kino i loko o ka mimi. Akā, mālama ʻia ia i loko o ko kākou mau ʻiʻo a me ke akepaʻa.
ʻO ka hopena ʻino loa o ka lawe ʻana i ka nui o ka wikamina E, ʻo ia nā kūlana e like me ke kahe ʻana o ke koko o ka lolo. No laila, pono i kahi pākeke ke pale loa i ka lawe ʻana ma mua o 1000 milligrams (1000 mg) o nā pila wikamina E i kēlā me kēia lā.
He aha nā lāʻau lapaʻau e pono ʻole e lawe pū ʻia me nā pila wikamina E?
Inā ʻoe e lawe ana i nā pila huaora E, pono ʻoe e makaʻala e pili ana i nā lāʻau lapaʻau ʻē aʻe āu e lawe nei i ka manawa like. ʻOi aku hoʻi, inā ʻoe e lawe ana i nā lāʻau lapaʻau ma lalo nei, e pale i ka lawe ʻana i nā pila huaora E a i ʻole e nīnau i kāu kauka.
| ʻAno lāʻau lapaʻau | Pōpilikia/Hopena |
|---|
| Nā lāʻau hoʻokahe koko / Anticoagulants | Hiki i ka nui o ka wikamina E ke hoʻonui nui i ka pilikia o ke kahe ʻana o ke koko. |
| Nā lāʻau hoʻohaʻahaʻa cholesterol (e.g., statins, niacin) | ʻO ka lawe ʻana i nā huaale wikamina E hiki ke hoʻopilikia i ka pono o kēia mau lāʻau lapaʻau. |
| Ka lāʻau lapaʻau maʻi kanesa (Chemotherapy, Radiation therapy) | Hiki i nā lāʻau antioxidant e like me ka huaora E ke hoʻopilikia i ka pono o nā lāʻau lapaʻau maʻi kanesa. |
No laila, ke hoʻomanaʻo hou aku nei au iā ʻoe, inā ʻoe e lawe ana i kekahi lāʻau lapaʻau e like me kēia, e ʻoluʻolu e nīnau i kāu kauka ma mua o ka hoʻomaka ʻana i nā pila vitamin E.
Leka Lawe-Home
- He wikamina koʻikoʻi loa ka wikamina E nāna e mālama i ko kākou mau hunaola, hoʻoikaika i ka palekana, a mālama i ke olakino o ko kākou ʻili.
- Hiki iā kākou ke loaʻa pinepine ka nui o ka wikamina E a kākou e pono ai mai kahi papaʻai kaulike, e like me nā mea kanu, nā huaʻai, nā nati, a me ka iʻa.
- ʻAʻole pono ka lawe ʻana i nā mea hoʻohui huaora E no ka hapa nui o nā kānaka. E pale i ka lawe ʻana iā lākou me ka ʻole o ke aʻo ʻana a ke kauka.
- ʻO ka lawe ʻana i ka nui o nā pila wikamina E, ʻoiai ke lawe pū ʻia me nā lāʻau lapaʻau ʻē aʻe e like me nā lāʻau hoʻokahe koko, hiki ke lilo i mea weliweli. Aia kekahi mau pilikia koʻikoʻi, e like me ke kahe ʻana o ke koko i loko o ka lolo.
- Inā manaʻo ʻoe he nele kou i ka wikamina E a i ʻole ke noʻonoʻo nei ʻoe e lawe i ka pila, e kamaʻilio mua me kāu kauka.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo