Ke kuhikuhi nei kekahi mau haʻawina i ke kuleana nui o ka huaora E i ka pale ʻana i nā maʻi noʻonoʻo e like me ka dementia a me ka maʻi Alzheimer. ʻOiai ka loaʻa ʻana o nā mea hoʻohui huaʻai synthetic, hiki ke loaʻa ka huaora E i ka nui o ka meaʻai. A, ʻoiaʻiʻo, aia kēia mau huahana i kāu lumi kuke.
'alemona
ʻO nā ʻalemona ka waiwai nui o ka huaora E. ʻO 30 g o nā nati no 7,4 mg o ka huaora. Hiki iā ʻoe ke ʻai i ka waiū almond a me ka ʻaila almond. Inā hiki, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā ʻalemona maka.
na anoano
E ʻai i nā ʻanoʻano sunflower, nā ʻanoʻano paukena, nā hua sesame a me nā mea ʻē aʻe - ua piha maoli lākou me ka huaʻa E. ʻO ¼ kīʻaha wale nō o nā hua sunflower e hāʻawi i 90,5% o ka waiwai o kēlā me kēia lā. ʻAnoʻai maikaʻi loa.
Swiss chard
ʻO Chard kekahi o nā mea kanu olakino maikaʻi loa hiki iā ʻoe ke hoʻohui i kāu ʻai i kēlā me kēia lā. Ua ʻike ʻia aia ka nui o nā huaora K, A a me C, akā aia nō ka huaora E i nā nui kūpono. Hoʻokahi kīʻaha o ka chard i hoʻolapalapa ʻia ma kahi o 17% o ka waiwai o kēlā me kēia lā.
ʻO ka pua
Ua kaulana nā ʻōmaʻomaʻo Mustard no kā lākou ʻike kiʻekiʻe ʻaʻole wale ka huaora E, akā pū kekahi K, A, C a me ka waikawa folic. Hoʻokahi wale nō kīʻaha o nā lau sinapi i hoʻolapalapa ʻia e hāʻawi i ka 14% o kāu koi i kēlā me kēia lā i ka huaora E. Inā hiki, ʻoi aku ka maikaʻi o ke koho ʻana i nā ʻōmaʻomaʻo sinapi organik.
Spinach
ʻAʻole makemake nā mea ʻai ʻai a pau i ka spinach, akā pono ke hoʻohui ʻia i kāu ʻai. ʻO ia ke kumu maikaʻi loa o ka calcium, folic acid, a, ʻoiaʻiʻo, ʻo ka huaora E. Aia i kahi aniani o ka spinach i hoʻolapalapa ʻia he 20% o ka waiwai o kēlā me kēia lā o ka huaora E. E hoʻāʻo e hoʻohui i nā lau spinach i kāu sanwiti kakahiaka.
Hoʻopili
Hiki i nā Turnips ke hoʻohilahila i ko lākou ʻono ʻawaʻawa, akā olakino maikaʻi loa lākou. Aia ka nui o nā huaora K, A, C a me ka waikawa folic. A e hāʻawi ka huaora E i ka 12% o ka waiwai o kēlā me kēia lā no ke kīʻaha o ka huahana.
Cabbage
Pono e ʻai pinepine ʻia kēia mea kanu cruciferous e like me ka hiki. ʻO ka Vitamin E i loko o ke kīʻaha o ka kāpeti i hoʻolapalapa ʻia he aneane 6% o ka pono o kēlā me kēia lā. ʻAe, ʻoi aku ka maikaʻi o ke koho ʻana i nā poʻo kūlohelohe o ke kāpeti.
ʻO nā aila mea kanu
ʻO ka ʻaila maikaʻi loa ʻo ka ʻaila huapalaoa. ʻO ka punetune o kēiaʻaila e hoʻopiha piha i ka pono o ka huaora E. He koho maikaʻi kaʻaila Sunflower, no ka mea, hoʻohana nuiʻia i ka kukeʻana. ʻO nā aila ʻē aʻe i loaʻa i ka huaora E he hemp, niu, pulupulu, ʻoliva. Pono e hoʻomaʻemaʻeʻoleʻia kaʻaila a me ke anu.
waihona kālā
ʻO ka meaʻai maikaʻi loa i ka lā. ʻO ka poʻe makemake ʻole e ʻai i nā nati, hiki ke hoʻohui i ka waiū hazelnut i kā lākou kofe kakahiaka a i ʻole ke kī.
ʻO nā walnuts Kedrovыe
E hoʻohui i kahi lima o nā hua pine i kāu ʻai. Hoʻokahi lawelawe ʻana he 2,6 mg o ka huaora E. Hiki ke hoʻohana ʻia ka aila Cedarwood.
Pākena
ʻO ia paha ke kumu ʻono loa o ka huaora E. ʻO ka hapalua o ka hua aila aia ma luna o 2 mg o ka huaora E. He mea maikaʻi loa ka ʻAvocados i kēlā me kēia ʻano, ma ke ʻano he saladi, ma kahi sanwiti a i ʻole guacamole!
Broccoli
Manaʻo ʻia ʻo Broccoli ka meaʻai detox maikaʻi loa, akā he kumu ia o ka huaora E. ʻAʻole paha ʻo ia ka nui loa o kēia kāpeti, akā ʻo nā pono olakino nui o ka broccoli e lilo ia i kumu e ʻai ai i kēlā me kēia lā.
Pākeke
ʻO kahi lāʻau laʻa maikaʻi loa, e hoʻohui i nā salakeke āpau a me nā kīʻaha wela. I ka hoʻoilo, hiki ke lawelawe ʻia ka pāpaʻi maloʻo ma ke ʻano he kumu o ka huaora E.
Papaya
ʻOi aku ka maikaʻi o kēia huaʻai ma ke ʻano he kumu o ka huaora C, akā ua waiwai pū kekahi i ka huaora E. E hoʻāʻo e hoʻohui i ka papaya hou a paʻa paha i ka smoothies - e maikaʻi loa!
ʻO Olive
Ma waho aʻe o ka ʻaila ʻoliva, hoʻopiha ʻia nā hua ponoʻī me ka huaʻa E. Hoʻokahi kīʻaha oliva he 20% o ka waiwai o kēlā me kēia lā.
He papa inoa liʻiliʻi kēia o nā meaʻai i loaʻa i ka huaora E. Ua hala mākou i nā mea he nui, akā ʻo ka meaʻai olakino olakino a ʻano like ʻole e kōkua maoli iā ʻoe e loaʻa nā mea pono āpau.