Nā meaʻai e waiwai ana i ka huaora E

Anter

• Pākaukau o nā meaʻai i waiwai i ka wikamina E
• Ehia mau huaʻai E e ʻai ai

ʻO nā meaʻai i waiwai i ka wikamina E ka nui o nā hua maloʻo a me nā aila mea kanu, e like me ka aila ʻoliva a i ʻole ka aila pua pua, e laʻa me.

He mea nui kēia wikamina e hoʻoikaika ai i ka ʻōnaehana pale, ʻo ia hoʻi i nā mākua, ʻoiai he hana antioxidant ikaika kāna, e pale ana i ka hōʻino o nā radical free i nā pūnaewele. No laila, he wikamina pono kēia e hoʻonui ai i ka pale a pale i nā maʻi, e like me ka maʻi palū.

Aia kekahi mau hōʻike e pili ana nā noʻonoʻo maikaʻi o ka wikamina E i ke koko e pili ana i ka hōʻemi ʻana i nā maʻi maʻi mau, e like me ka maʻi kō, ka maʻi maʻi maʻi a me ka maʻi ʻaʻai. Maikaʻi e hoʻomaopopo ai i ka mea no ka wikamina E

Pākaukau o nā meaʻai i waiwai i ka wikamina E

Hōʻike ka papa aʻe i ka nui o ka wikamina E i loko o 100 g o nā kumuwaiwai o kēia wikamina.

Hoʻohui ʻia i kēia mau meaʻai, loaʻa nā mea ʻē aʻe i ka wikamina E, akā i nā mea liʻiliʻi, e like me ka broccoli, ka milo, ka pea, ka salemona, nā hua ʻupu, kāpiki, hua hua blackberry, ʻāpala, kokoleka, kāloti, maiʻa, lettuce a me ka laiki palaunu.

Ehia mau huaʻai E e ʻai ai

ʻO nā helu i koi ʻia o ka wikamina E e like me ka makahiki.

• 0 i 6 mau mahina: 4 mg / lā;
• 7 a 12 mau mahina: 5 mg / lā;
• Nā keiki ma waena o 1 a me 3 mau makahiki: 6 mg / lā;
• Nā keiki ma waena o 4 a me 8 mau makahiki: 7 mg / lā;
• Nā keiki ma waena o 9 a me 13 mau makahiki: 11 mg / lā;
• Nā ʻōpio ma waena o 14 a 18 mau makahiki: 15 mg / lā;
• Nā mākua ma luna o 19: 15 mg / lā;
• Nā wahine hāpai: 15 mg / lā;
• Nā wahine hānai: 19 mg / lā.

Ma waho aʻe o ka meaʻai, hiki ke loaʻa i ka huaola E ma o ka hoʻohana ʻana i nā mea hoʻopihapiha, pono e hōʻike mau ʻia e ke kauka a me ka mea hānai, e like me nā makemake o kēlā me kēia.