10 mau meaʻai waiwai ʻo Vitamin E no ke olakino a maikaʻi

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ʻO ka mea pōmaikaʻi, nui nā meaʻai i loaʻa i ka huaora E, no laila e hōʻike ana ka loiloi wikiwiki i kāu meaʻai i ka nui o kēia meaʻai hoʻihoʻi āu e loaʻa nei i kēlā me kēia lā. ʻO ka nui o nā huaora E i kēlā me kēia lawelawe ʻana i kahi maʻi olakino o nā nati, nā ʻanoʻano, a me kekahi mau aila. Ma waho aʻe o ia mau mea, ʻo kekahi mau ʻōmaʻomaʻo ʻeleʻele, nā hua liʻiliʻi, a me kekahi mau ʻano iʻa iʻa i waiwai i kēia meaʻai.

Eia kekahi mau mea pono e ho'āʻo e hoʻonui i ka lawe ʻana i ka huaora E:

ke alii felix o Denemaka

ʻO nā meaʻai waiwai nui i ka Vitamin E: Nā Hua Sunflower

Ke ʻimi nei ʻoe i kahi meaʻai maikaʻi? Mai nānā hou aku ma mua o nā hua sunflower. ʻO nā mea a pau āu e makemake ai he lima o kēia superfood e ʻai ai. ʻAʻole e hoʻomāʻona ʻoe i kēia meaʻai momona, ʻono, a me ka fiber no ka lōʻihi, akā ʻO ka meaʻai waiwai nui ka huaora E , magnesium, copper, vitamin B1, selenium, a me ka nui o ka yum. Hiki iā ʻoe ke noi hou aku?

Nā meaʻai waiwai nui i ka Vitamin E: Almonds

Ke makemake ʻoe i kahi koho wikiwiki, ʻaʻohe mea e paʻi a lima ʻalemona . ʻAʻole hiki ke hōʻole ʻia he helu calorie kiʻekiʻe i hoʻokahi kīʻaha o nā ʻalemona, akā aia pū kekahi i ʻelua mau manawa. ka nui o ka Vitamin E koi ʻia no ka lā i.e. 181 pākēneka. Inā ʻaʻole ʻo ia wale nō, nui nā ala e hiki ai iā ʻoe ke leʻaleʻa i kēia hua ʻono. Hiki iā ʻoe ke inu i ke aniani kiʻekiʻe o ka waiu ʻalemona (makemake mākou e hoʻohui i kahi kokoleka no ka maikaʻi ʻono), a i ʻole e hoʻohui i kahi pata ʻalemona decadent i ka mea ʻai wela. ʻO ka ʻoiaʻiʻo, no kēlā me kēia 100 g lawelawe ʻana i nā ʻalemona, e loaʻa iā ʻoe he 25.63 mg o ka huaora E.

E hoʻohui i kekahi mau ʻalemona i hoʻomoʻa ʻia i kāu palaoa ʻaina kakahiaka a i ʻole hiki i nā kānaka ke ʻai i nā ʻalemona i kālua ʻia, hoʻohui iā lākou i ka palaoa a me nā meaʻai i kālua ʻia, a i ʻole inu i ka waiū ʻalemona.

Nā meaʻai waiwai nui i ka Vitamin E: ʻO ka pī

ʻAʻole ia he mea kupanaha ka manaʻo ʻia o kahi PB&J he meaʻai hōʻoluʻolu. A ʻoiai ʻaʻole nui ka poʻe o mākou i ulu aʻe me kēia sanwiti e hana mau ana i ka papa kuhikuhi, inā makemake ʻoe i ka pīni, ua laki ʻoe! He kumu nui lākou o nā antioxidants; Ua waiwai lākou i nā momona monounsaturated a kōkua i ka pale ʻana i nā gallstones a me ka maʻi maʻi ʻaʻai pū kekahi. A inā hopohopo ʻoe no ka cholesterol, laki ʻoe.

He maikaʻi ka pīni no ka puʻuwai. ʻO ka ʻoiaʻiʻo, ʻo ka hapahā kīʻaha pīkī he 20 pākēneka o ka mea e pono ai ka lawe ʻana i ka huaora E . Eia kekahi, ʻo ka ʻai ʻana i ka pīni e hoʻohaʻahaʻa i ka pilikia o kaumaha kaumaha ʻoiai ʻo ia ka mālama ʻana iā ʻoe no ka lōʻihi.

Nā meaʻai waiwai nui i ka Vitamin E: Nā ʻaila meaʻai

No ke ʻano o kāu koho ʻana i ka kuke ʻana, ʻo kāu koho ʻaila e hoʻoholo ai i ka waiwai o kāu meaʻai. Aila like a i ʻoleaila ola , aila sunflower, a me ka aila huapalaoa kekahi o na nā kumu maikaʻi loa o ka Vitamin E . Ua ʻike paha ʻoe: hiki i hoʻokahi punetēkē o ka ʻaila huapalaoa ke hāʻawi iā ʻoe i 100 pākēneka o kāu ʻai i kēlā me kēia lā i ka Vitamin E?

Nā meaʻai waiwai nui i ka Vitamin E: ʻAvocados

E nīnau i kekahi loea olakino, a na lākou e haʻi iā ʻoe he avocados waiwai i ka fiber , haʻahaʻa i loko o ka carbohydrate, a ua hoʻopiha ʻia me nā carotenoids. ʻO kaʻoiaʻiʻo, hoʻokahi wale nō avocado i loaʻa i ka 20 pākēneka o ka lawe ʻana i kēlā me kēia lā o ka huaora E. Manaʻo mākou ʻo ia kekahi o nā nā meaʻai ʻono loa me ka Vitamin E , ʻO nā avocados kekahi o nā meaʻai momona loa o ke ʻano.

Ma waho aʻe, he nui nā ala maʻalahi a ʻono loa e hiki ai iā ʻoe ke hoʻokomo i nā avocados i kāu ʻai. E kāpīpī i kekahi me he guacamole, e hoʻohui i nā ʻāpana liʻiliʻi i kāu salakeke, i luna o kēlā hua manu i hoʻomoʻa ʻia, a i ʻole e kau ʻia ma luna o ka toast me nā tōmato cherry.

pehea e hoola ai i na ma'i kuni

Nā meaʻai waiwai nui i ka Vitamin E: Spinach

Inā ʻoe i ulu i ka makahiki kanaiwa, ʻike pono ʻoe i ke kumu i makemake ai ʻo Popeye i kēia lau ʻōmaʻomaʻo. Manaʻo ʻia kekahi o nā nā mea kanu olakino , aia i loko o ka spinach kekahi mau huaora a me nā minela koʻikoʻi, ʻoi aku ka nui o ka huaora E. ʻO ka hapalua kīʻaha o ka spinach he 16 pākēneka o kāu mau lā. ka pono o ka vitamina E . E ʻai iā ia ma ke ʻano he sopa, i loko o ka sanwiti me ka paʻakai a me ka kulina, a i ʻole i loko o ka salakeke, a ke hana nei ʻoe i kou kino i kahi honua maikaʻi. Hiki iā ʻoe ke mahalo iā mākou ma hope.

Nā meaʻai waiwai nui i ka Vitamin E: Asparagus

Ua ʻike mākou he ʻano maikaʻi ʻole ka asparagus, he aha ia me ka hāʻawi ʻana i ke ʻala o ka mimi, akā mai hoʻolele i kēia meaʻai nui no kēlā. Ua ʻike paha ʻoe e hāʻawi ia i kahi hui kūʻokoʻa o nā waiwai anti-inflammatory pū kekahi vitamina C , beta carotene, zinc, manganese a me selenium? Inā ʻaʻole ʻo ia wale nō, aia i hoʻokahi kīʻaha asparagus he 18 pākēneka o kāu ka pono o ka vitamina E i kēlā me kēia lā . Loaʻa pū me nā pōmaikaʻi anti-cancer, kōkua i ka hoʻoponopono ʻana i ke kō koko, a kōkua i ka ʻai ʻana.

pale maiʻa no ka lauoho lauoho

Nā meaʻai waiwai nui i ka Vitamin E: Broccoli

Ke noʻonoʻo mākou e pili ana i ka broccoli, ʻike pinepine mākou i nā helehelena ʻawaʻawa o nā keiki mai nā hōʻike kīwī ʻAmelika i ka wā e lawelawe ai i kēia superfood ʻōmaʻomaʻo. ʻAʻole loaʻa iā mākou ka ʻae ʻole i ka noʻonoʻo ʻana He kumu nui kēia lālā o ka ʻohana kāpeti, a waiwai nui i ka vitamina E . Inā ʻaʻole ʻo ia wale nō, loaʻa i ka broccoli nā waiwai anti-cancer. hoemi i ka cholesterol ino (LDL), a ʻo ia kekahi o nā nā meaʻai detox maikaʻi loa hiki iā ʻoe ke hoʻopau.

Hiki iā ʻoe ke hoʻohui i kahi broccoli i nā sopa a i ʻole saladi, a i ʻole ka lawelawe ʻana i ka broccoli mahu ma ke ʻano he kīʻaha ʻaoʻao ma ka papa ʻaina he ala maikaʻi loa ia e hoʻokomo ai i kēia veggie ʻono i kāu ʻai.

Nā meaʻai waiwai nui i ka Vitamin E: Nā ʻōmaʻomaʻo beet

Ua ʻike paha ʻoe ʻo ke kumu keke velvet ʻulaʻula Ua hana mua ʻia me ka wai pīkī e hāʻawi i kēlā ʻulaʻula? He mea hoʻohui maikaʻi ʻo Beets i nā DIY nani he nui. ʻOiai ua kamaʻāina nā poʻe he nui i ka ʻono o ka beetroot, ʻaʻole ʻike ka poʻe āpau hiki iā ʻoe ke ʻai i nā ʻōmaʻomaʻo a i ʻole nā ​​lau.

ʻO ka hoʻohui ʻana i nā ʻōmaʻomaʻo beet i nā salakeke a i ʻole ka sautée ʻana iā lākou i ka ʻaila he mea hoʻohui puʻuwai i kēlā me kēia meaʻai. ʻO kahi 100 g lawelawe o Loaʻa ka 1.81 mg o ka huaora E i nā ʻōmaʻomaʻo beet moʻa . Loaʻa iā lākou nā meaʻai ʻē aʻe he nui, ʻo ia hoʻi ka huaora A, ka huaora C, ka pālolo, ka fiber, ka hao, a me ka calcium.

Nā meaʻai waiwai nui i ka Vitamin E: Hazelnuts

Ua ʻike paha ʻoe he 21 pākēneka o ka hazelnuts i kēlā me kēia lā waiwai o ka huaora E ? He ala maikaʻi a ʻono kēia meaʻai kokoleka e loaʻa ai i kēlā me kēia lā. Loaʻa pū kekahi i ka nui o ka protein, ka huaora A, a me ka huaora C. He waiwai nui ka Hazelnuts i ka folate a kōkua i ka hoʻohaʻahaʻa i ka LDL a i ʻole ka cholesterol maikaʻi ʻole. Hiki ke ʻai ʻia iā lākou iho a hoʻohui ʻia i nā kuki, nā kokoleka, nā keke a me nā pai.

Vitamin E: Nā nīnau nīnau

N. Ua ʻoi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai waiwai nui o ka huaora E ma mua o ka hoʻohana ʻana i nā huahana mālama ʻili vitamina E?

N. He aha ka Vitamin E e hana ai no ka ili?

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