Kua rongo pea koe i te huaora E, tika? Kua kite pea koe i ngā kupu "Enriched with Vitamin E" kua tāia ki runga i te kirīmi kiri, te hinu tinana, te hinu makawe rānei e whakamahia ana e koe. He nui hoki ngā kāpū huaora E kei roto i ngā whare rongoā. Nō reira, he aha rawa te huaora E? He tino pai mō ō tātou tinana? Me kōrero taipitopito tātou mō tēnei, he tino māmā noa iho.
He whakarāpopototanga, he aha te huaora E?
He matūkai nui te Huaora E mō tō tātou hauora whānui. He mea nui rawa atu mō te mahi a ō tātou kanohi, kiri, toto, me te roro. Ko tētahi o ōna mahi tino nui ko te mahi hei antioxidant .
Whakaarohia, ko ā tātou mahi o ia rā i roto i ō tātou tinana, me ngā āhuatanga o waho pērā i te paowa hikareti, te parahanga, me te hihi UV mai i te rā, ka puta he matūriki kore pumau e kino ai ō tātou pūtau. Ka kiia ēnei he rauropi kore utu . Ko te Huaora E te nuinga o te wā ka tiaki i ō tātou pūtau mai i aua matūriki kino.
Ka taea e te nuinga o te tangata te whiwhi i te nui o te huaora E e hiahiatia ana e rātou mai i te kai taurite. Heoi, kua tino rongonui ngā tāpiringa huaora E me ngā hua kiri me te makawe i ēnei rā. Heoi, kāore anō kia mārama te whakatau mō ngā mōrearea me ngā painga o ēnei hua.
Ngā momo me ngā momo rerekē o te huaora E
E waru ngā āhua matū o te Huaora E e kitea ana i roto i te taiao. O ēnei, ko te alpha-tocopherol te āhua tino nui, ā, ko te mea tino rangahautia mō te tinana tangata. Nō reira, ina kōrero tātou mō te huaora E, ahakoa kei roto i ngā kai, i ngā tāpiringa rānei, ko te alpha-tocopherol te mea nui e kōrerohia ana e tātou.
Ki te titiro koe ki te tapanga o tētahi kai, tāpiringa rānei ka hokona e koe, tera pea ka kite koe kua whakarārangihia te huaora E tūturu hei d-alpha-tocopherol , ā, ko te āhua i hangaia i te taiwhanga kua whakarārangihia hei dl-alpha-tocopherol . Ko te āhua tūturu te mea tino kaha .
Ina uru ēnei ki roto i ō tātou tinana, ka rewa tahi me te ngako, ka rongoa ki roto i ō tātou kiko ngako me te ate.
| Puka Huaora E | Te whakamahinga matua |
|---|---|
| Hinu Huaora E | Ka whakamahia hei whakamakuku kiri, inā koa mō te hunga he kiri maroke, he kiri mākūkū hoki. |
| Kirimi Huaora E | Pērā i te hinu, ka whakamahia hei whakamakuku me te tiaki i te kiri. |
| Ngā Kāpū/Papa Huaora E | Ka tangohia ngā tāpiringa hei whakanui ake i ngā taumata huaora E o te tinana. Me tango noa ēnei mēnā he ngoikore te huaora E, ā, me whai tohutohu hauora anake. |
He aha te mahi a te huaora E ki ō tātou tinana?
He tokomaha te hunga e whakapono ana mā te tango i ngā tāpiringa huaora E ka taea te ārai me te rongoā i ngā mate. E ahu mai ana tēnei whakapono i ngā āhuatanga e whai ake nei o te huaora E:
- Hei ārai mate: E ai ki te kōrero i mua ake nei, ka tiakina ngā pūtau mai i te kino o ia rā.
- Te whawhai ki te mumura: Ka āwhina ki te whakahaere i ngā āhuatanga mumura i roto i te tinana, koinei te pūtake o ngā mate maha.
- Te whakawhānui i ngā oko toto: Ka whakaitihia te toto e totohu ana.
- Te whakapakari i te pūnaha ārai mate: Āwhina ki te whawhai ki ngā mate pāwera.
- Te āwhina i te whakawhitiwhiti kōrero i waenga i ngā pūtau: Ka āwhina i ngā pūtau o te tinana kia hono tetahi ki tetahi, kia mahi tahi hoki.
Heoi, kāore i tino pai ngā hua o ngā rangahau e tirotiro ana i te whai huatanga o ngā tāpiringa huaora E ki te ārai i ngā mate pēnei i te mate pukupuku, te mate ngakau, te mate huka, me te katarata.
Ngā painga mō te kiri me te makawe
Kei roto i te hinu kiri (sebum) te huaora E. Mā tēnei ka whakamakuku i te kiri. I a tātou e pakeke haere ana, e pāngia ana hoki e te rā, ka heke te nui o te huaora E. Nō reira, mā te pani i tētahi hinu kiri kei roto te huaora E ka āwhina i te pupuri i te makuku o te kiri. Heoi, ehara i te mea hei whakakapi mō te hinu ārai rā.
Mō te makawe, ka taea e ngā hinu kei roto te huaora E (hei tauira, te hinu purapura paukena, te hinu argan) te āwhina ki te whakamakuku i te kiri tumuaki me te makawe, engari kāore he taunakitanga kaha e āwhina ana i te tipu o te makawe. Nō reira, ki te mea he raruraru makawe tōu, he pai ake te kōrero ki tō tākuta.
E hia te nui o te huaora E e hiahiatia ana e tātou i ia rā?
Ka rerekē te nui o te huaora E e hiahiatia ana e tātou i ia rā, i runga i te tau. Kei roto i tēnei nui te nui o te huaora E e whiwhi ana koe mai i te kai me ngā tāpiringa kai anō hoki. Tirohia te ripanga i raro nei.
| Rōpū tau | Te horopeta o ia rā (mg) | Teihana Haumaru mōrahi o ia rā (mg) |
|---|---|---|
| Tamariki | ||
| 1-3 tau | 6 mg | 200 mg |
| 4-8 tau | 7 mg | 300 mg |
| 9-13 tau te pakeke | 11 mg | 600 mirigramu |
| Taiohi me ngā Pakeke | ||
| 14 tau te pakeke, neke atu rānei | 15 mg | 1,000 mirikaramu (1 karamu) |
| Ngā whaea hapū | 15 mg | 1,000 mirikaramu (1 karamu) |
| Ngā whaea e whāngai ana i ngā pēpi | 19 mirigramu | 1,000 mirikaramu (1 karamu) |
He mea nui: Kaua rawa e tango i ngā tāpiringa huaora E i runga ake i tēnei taumata haumaru mōrahi ki te kore e tūtohutia e te tākuta.
He aha ngā kai e nui ana te huaora E?
He waimarie, he nui te huaora E e whiwhihia ana e tātou mai i ngā kai e kainga ana e tātou i ia rā. Ko ngā hinu huawhenua, ngā nati, me ngā huawhenua matomato ngā puna pai rawa atu o te huaora E.
- Kākano putiputi rā: Kotahi hekere (tata ki te 28 karamu) kei roto he 7.4 mg.
- Āmona: 6.8 mg ia hekere.
- Hinu putiputi rā: Kei roto i te punetēpu kotahi te 5.6 mg.
- Pata pīnati: E rua punetēpu kei roto ko te 2.9 mg.
- Hinu oriwa: Kei roto i te punetēpu kotahi te 2.0 mg.
- Pīnihi (kua tunua): He 1.9 mg te nui o te tote kei roto i te 1/2 kapu.
- Āwōkātō: Kei roto i te haurua o te hua he 1.5 mg.
Ko wai kei te mōrearea ki te korenga o te huaora E?
Ahakoa he iti noa iho ngā taumata o te huaora E i roto i te hunga kāore e kai pai ana, he onge te kite i te ngoikore me ngā tohu mārama. He maha ngā wā ka puta tēnei ngoikore me ngā āhuatanga hauora e raru ai te nakunaku i ngā ngako e hiahiatia ana hei mimiti i te huaora E.
Ko ngā tāngata kei te mōrearea ko:
- Ngā tāngata e pāngia ana e te mate a Crohn
- Ngā tāngata whai mate pukupuku cystic
- Ngā tāngata whai mate tuku iho onge
- Ngā tāngata e pāngia ana e te pancreatitis mau tonu
- Ngā tāngata e kai ana i ngā kai tino iti te ngako
- Ngā pēpi i whānau wawe
Ko ētahi o ngā tohu o tēnei ngoikoretanga ko te uaua ki te hikoi, te ngoikore o ngā uaua, me te whakaroa i ngā tauhohenga .
Ka aha mēnā ka nui rawa te huaora E ka tangohia e koe? (Ngā pānga taha)
Ka pā mai pea ngā pānga taha mēnā ka nui rawa te huaora E e tangohia ana. He mea tēnei hei maumahara.
- Whakapairuaki
- Ānini
- Te toto (nā te mea ka whakangawari te huaora E i te toto)
- Mahi uaua
- Korere
- Ngā raruraru tirohanga
He mea tino nui: I kitea i roto i tētahi rangahau, ko ngā tāne i tango i ngā tāpiringa huaora E mō te neke atu i te 5 tau, he 17% te pikinga o te mōrearea ki te whakawhanake i te mate pukupuku repeure. Waihoki, ko te huaora E acetate, he wāhanga o ngā hua vaping, kua honoa ki te whara nui o te pukahukahu (EVALI) mai i te manawa.Ka taea te tupu.
Ko wai kāore e tika kia tango i ngā tāpiringa huaora E?
Nā te mea ka whakangawari te huaora E i te toto, me karo rawa ngā tāngata e whai ake nei i te tango i ngā tāpiringa huaora E me te kore tohutohu a te tākuta :
- Ngā tāngata he raruraru toto.
- Ngā tāngata e tango ana i ngā rongoā whakaiti toto (hei tauira, Coumadin, clopidogrel).
- Mena kei te whakarite koe mō tētahi pokanga (nā te tūponotanga o te toto, ka tohutohu tō tākuta kia mutu te tango i te huaora E i mua i te pokanga).
- Ngā tāngata whai mate pēnei i te mate manawa kino, te mate huka, me te mate ate.
- Ngā whaea hapū: Kāore te Whakahaere Hauora o te Ao e tūtohu ana kia tangohia ngā tāpiringa huaora E i te wā e hapū ana.
Hei tāpiri, ka taea e ngā tāpiringa huaora E te taunekeneke kino me ētahi rongoā hinengaro, rongoā toto toto tiketike, me ngā rongoā ārai matepukupuku .
Karere Tangohia ki te Kāinga
- He mea nui te huaora E hei ārai i te mate pāwera e tiaki ana i ō tātou pūtau.
- Ko te huarahi pai rawa atu, ko te huarahi haumaru hoki ko te tiki huaora E mai i ngā kai māori pēnei i ngā hinu huawhenua, ngā nati, me ngā huawhenua matomato.
- Ko ngā tāpiringa huaora E e taunakitia ana mō ngā āhuatanga hauora motuhake anake, pērā i te korenga o te huaora E.
- Ki te mea kei te whakaaro koe ki te tango i tētahi tāpiringa huaora E, tēnā kōrero ki tō tākuta i te tuatahi. Māna koe e kī atu mēnā e hiahiatia ana e koe, mēnā he haumaru, ā, mēnā ka pā he raruraru ki ētahi atu rongoā e tangohia ana e koe.
- Kaua e wareware ko te nui rawa o te huaora E ka pā mai ngā pānga kino, pērā i te toto me te pikinga ake o te mōrearea o te mate pukupuku.
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