1 - No ke ahaʻoe i makemake ai i ka waiʻona E
ʻO ka Vitamona E he huaʻa momona hiki ke momona ia e pono ai no ka'ōnaehana kamepiula e hana pono a pale i nā platelets koko mai ka hanaʻana a pili i nā paia koko. Hiki iā ia ke hana ma keʻano he antioxidant e pale ai i ka pōʻino o nā pūnaewele no kaʻikeʻana i nā radical free.
Pono ka'elā makahiki ma kahi o 11 miligrams (aiʻole 10.4 Units Hoʻohui Aupuni) o ka mau huaora E i kēlā me kēia lā. ʻO nā mea hoʻopihapiha Vitamin E i hoʻohanaʻia no ka mea e manaʻo nei nā kānaka e kōkua i ka paleʻana i ka maʻi maʻi a me ka maʻi maʻi. Akā,ʻaʻole i loaʻa i kekahi o nā noiʻi noiʻi kekahi pōmaikaʻi mai ka laweʻana i kēia mau mea hoʻopihapiha, a me kekahi pilikia no kaʻino inā i laweʻia i nā kau nui. No laila e hoʻomaha i nā meaʻai a lawe i kāu huaola E mai nā meaʻai.
Eia nāʻaiʻai heʻumi he mau puna maikaʻi no ka huaola E.
2 - Almona
ʻO nā'alemona he kumu maikaʻi loa ia o ka huaʻa huaʻa, me nā hua B-kūpona, potassium, zinc, magnesium, calcium, a me ka hao. ʻO kahi oceʻa (ʻo ia hoʻi 23 mau kernels)ʻoi aku ma kahi o 7 miligrams o ka huaʻaha E, kahi kokoke i ka hapalua o kāu mea e pono ai no ka lā a pau.
3 - Broccoli
Hoʻokomoʻiaʻo Broccoli me nāʻano meaʻai likeʻole me nā huaora A, K, a me C, calcium, a me nā antioxidants, a emi iho i nā calories. ʻO ia kekahi kumu maikaʻi o ka huaʻaina E -ʻehā mau ihe o ke broccoli i loko o hoʻokahi milligram.
4 - Hui Canola
ʻO kaʻaila Canola heʻaila momona maʻalahi kahi kumu maikaʻi o ka momona momona a me ka omega-3 a me ka hua malo E. He hoʻokahi punetēpili kaʻaila 2.5 mau huamaila. He mea maikaʻi kaʻaila o Canola no ka hanu aiʻole he kumu no ka pale lole.
5 - Haʻila
ʻO nā'aleʻele, i kapaʻia heʻupena, he mau mea olakino ia no ka mea he kiʻekiʻe lākou i nā kolako e like me ka calcium a me ka hao, a me ka fiber, a me nā momona momona. Hoʻokahi oʻace (e pili ana i 21 mau kernels)ʻoi aku ma kahi o 4 milligrams o ka huaʻaina E, aʻoi aku i ka 25 pakeneka o kāu'ōlelo i kēlā lā i kēia lā.
6 - Kiwifruit
'Aiʻa nā kīpiʻi i ka huamaila C, ka mea calcium, ka potassium a me ka magnesium. Hoʻokahi,ʻo hoʻokahi kiwifruit he milligram o nā huamaila E. He mau kumu kīnāʻo ia he kumu maikaʻi o ke fiber a he maikaʻi loa i loko o nā calories iʻole e kūpono i ka wāʻai.
7 - Mango
He kiʻekiʻe ka Mango i nā huaora A a me C, me ka potassium a me ka fiber. Hoʻokahi kīʻaha o mango manene he 1.5 milligrams o ka huaʻa E. He meaʻono ka meaʻai e like me ka hua salala a hiki ke hoʻohanaʻia ma keʻano he kumuhana ma ka polina.
8 - Pākī Peanut
He maikaʻi ka pīkī pēpē iāʻoe no ka mea he kiʻekiʻe ka magnesium, zinc, protein a me niacin. ʻElua mau punetēpō o ka pīni pīnoa he 3 milligrams o nā huamaila E. E koho i ka wai pīniko maoli e pale ai i kahi mea hou.
9 - Pāniʻi
ʻO ka'ōinaʻo ia kekahi o kēlā mau meaʻai nui iʻoi aku ka nui ma ka nui o nā huaora a me nā minelala, a he kumu nuiʻo ka fiber aʻoi aku ka nui ma nā calories. ʻO kahi kīʻaha o ka'ōniʻi pupuhi e aneane 4 milligrams o ka huaʻaina E.
10 - NĀ Hulu Huluhu
ʻO nā hua'ōmaʻomaʻa he pāʻani momona no ka mea he kiʻekiʻe lākou i ka calcium, ka hao, ka potassium, ka zinc a me ka folate, a me ka momona a me nā momona momona. Hoʻokahi oʻawa o nā hua'ōleʻaleʻa he 7 milligrams o nā huaʻaina E.
11 - Kaomi
He meaʻai ka papaʻai no ka mea ua kiʻekiʻe lākou i ka huaora C, ka mea kanu A, ka fiber, a me ka pālolo pākīpika, i ka emiʻana i nā calories. Hoʻokahi kala o ke kōlaina kolamu hoʻokahi me ka milikama o nā māmā huaʻanuʻu E. Tomato aʻo nā wai hoʻi he kiʻekiʻe i ka huaʻaila E.
Nā kumuhana:
Nā Papa Hana Hoʻonaʻauao o ka Moku'āinaʻo Dietary Supplements. "Vitamin E Factsheet no nā Kauka Ola." Loaʻa iā Malaki 28, 2016. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.
ʻO'Alahui Hui PūʻIa Hui PūʻIaʻoʻAmelika Hui PūʻIa, Nānā Kuleana MeaʻImi no nā Palapala Kūlana Kūlana Kūʻai 28. Hoʻokomo i Malaki 28, 2016. https://ndb.nal.usda.gov/ndb/search.