ʻO Wikamina C

ʻO ka Vitamin C kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai. Pono ia no ka ulu maʻamau a me ka ulu ʻana.

Wehe i loko o ka wai nā wikamina hiki ke hoʻoheheʻe ʻia e ka wai. ʻO nā koena i koe o ka wikamina e haʻalele i ke kino ma o ka mimi. ʻOiai mālama ka kino i kahi mālama liʻiliʻi o kēia mau huaora, pono lākou e lawe pinepine ʻia e pale i ka lawa ʻole o ke kino.

Pono ka Vitamin C no ka ulu a me ka hoʻoponopono ʻana o nā pūnaewele i nā ʻāpana āpau o kou kino. Hoʻohana ʻia ia:

• Hana i kahi protein nui i hoʻohana ʻia e hana i ka ʻili, nā uaua, nā ligament, a me nā kīʻaha koko
• E hoʻōla i nā ʻeha a hana i nā ʻaʻa palapū
• Hoʻoponopono a mālama i ka cartilage, nā iwi, a me nā niho
• Kōkua i ka omo ʻana o ka hao

ʻO ka Vitamin C kekahi o nā antioxidant he nui. ʻO nā Antioxidant he huaola e ālai i kekahi o nā pōʻino i hoʻokumu ʻia e nā radical free.

• Hana ʻia nā radical manuahi ke wāwahi kou kino i ka meaʻai a i ʻole ke ʻike ʻia ʻoe i ka uahi paka a i ʻole ka radiation.
• ʻO ke kūkulu ʻana i nā radical manuahi i ka manawa ke kuleana nui no ka hana ʻelemakule.
• Hiki paha i nā radical manuahi ke pāʻani i ka maʻi ʻaʻai, maʻi puʻuwai, a me nā ʻano e like me ka maʻi pākī.

ʻAʻole hiki i ke kino ke hana i ka wikamina C ma kāna iho. ʻAʻole mālama ia i ka wikamina C. No laila he mea nui e hoʻopili i ka nui o nā meaʻai a ka huaora C i loko o kāu papaʻai i kēlā me kēia lā.

No nā makahiki he nui, ʻo ka wikamina C kahi lapaʻau home no ka anu maʻamau.

• Hōʻike ka noiʻi no ka hapanui o ka poʻe, ʻaʻohe mea e hōʻemi i ka hopena o ke anuanu maʻamau i nā mea hoʻopiha vitamona C a i ʻole nā ​​huaʻai vitamin C-waiwai.
• Eia nō naʻe, ʻo ka poʻe e ʻai pinepine i nā huaora C hiki ke loaʻa i nā anuanu pōkole iki a i ʻole nā ​​ʻōuli liʻiliʻi.
• ʻO ka lawe ʻana i kahi huaora C ma hope o ka hoʻomaka ʻana o ke anuanu ʻaʻole kōkua ia.

Loaʻa nā huaʻai a me nā mea kanu āpau i kekahi nui o ka wikamina C.

ʻO nā hua me nā kumu kiʻekiʻe loa o ka wikamina C pū kekahi:

• Kaulana
• Nā huaʻai citrus a me nā wai, e like me ka ʻalani a me ka grapefruit
• Hua Kiwi
• Mango
• Papaya
• Paina
• ʻO Strawberries, raspberries, blueberry, a me nā cranberry
• Mākala

ʻO nā mea ʻai me nā kumuwaiwai kiʻekiʻe loa o ka wikamina C pū kekahi:

• Broccoli, kupu ʻo Brussels, a me ka pua kō
• Nā pepa ʻōmaʻomaʻo a me nā ʻulaʻula
• ʻO ka milo, kāpī, greens turnip, a me nā greens lau ʻē aʻe
• ʻO kaʻuala me ka uala keʻokeʻo
• ʻO Tomato a me ka wai kōmato
• Pākuʻi hoʻoilo

Kākoʻo ʻia kekahi mau cereala a me nā meaʻai a me nā mea inu ʻē aʻe me ka wikamina C. ʻO ka mea i paʻa i ka lāʻau i hoʻohui ʻia i ka meaʻai. E hōʻoia i nā lepili huahana e ʻike i ka nui o ka wikamina C i loko o ka huahana.

ʻO ka kuke ʻana i ka meaʻai C-waiwai waiwai a i ʻole ke mālama ʻana iā lākou no kahi manawa lōʻihi hiki ke hoʻēmi i ka maʻi vitamona C. Hiki i ka Microwaving a me ka mahu ʻana i ka meaʻai C-waiwai ke hoʻemi i nā nalo kuke. ʻO nā kumu ʻai maikaʻi loa o ka huaora C i hoʻomoʻa ʻole ʻia a i ʻole nā ​​hua maka a me nā mea kanu. Hiki i ka hōʻike i ka mālamalama ke hoʻemi i ka ʻike vitamona C. Koho i ka wai ʻalani i kūʻai ʻia i loko o kahi pahu pahu ma kahi o kahi ʻōmole maopopo.

ʻAʻohe loa nā hopena ʻino loa mai ka nui o ka wikamina C, no ka mea ʻaʻole hiki i ke kino ke mālama i ka wikamina. Eia naʻe, ʻaʻole koi ʻia nā kālā i ʻoi aku ma mua o 2,000 mg / lā. Hiki i nā hana i kēia kiʻekiʻe ke alakaʻi i ka huhū o ka ʻōpū a me ka diarrhea. ʻAʻole koi ʻia nā lāʻau nui o ka hoʻoliʻiliʻi vitamona C i ka wā hāpai. Hiki iā lākou ke alakaʻi i ka hemahema o ka wikamina C i ka pēpē ma hope o ka hānau ʻana.

Hiki i ka liʻiliʻi loa ka wikamina C ke alakaʻi i nā hōʻailona a me nā ʻōuli o ka hemahema, me:

• Anemia
• Pepeiao koko
• Hoʻemi i ka hiki ke kaua i ka maʻi
• Hoemi i ka hōʻeha hoʻōla hōʻeha
• ʻO ka lauoho maloʻo a me ka māhele
• ʻĀpiki maʻalahi
• ʻO Gingivitis (ka wela o nā gum)
• Nā Nosebleeds
• Loaʻa kaupaona kūpono no ka lohi o ka metabolism
• ʻElewa maloʻo, maloʻo, wīwī
• Huʻi pehu a ʻeha hoʻi
• Hoʻonāwaliwali niho enamel

ʻO kahi ʻano koʻikoʻi o ka lawa ʻole o ka wikamina C i kapa ʻia ʻo scurvy. Hoʻopili kēia i nā mākua pono ʻole i ke kino.

Hāʻawi ka ʻAi ʻAi Manaʻo Kūkā (RDA) no nā wikamina i ka nui o kēlā me kēia vitamina e loaʻa i ka hapa nui o ka poʻe i kēlā me kēia lā. Hiki ke hoʻohana ʻia ka RDA no nā wikamina i mau pahuhopu no kēlā me kēia kanaka.

Ehia mau huaʻai āu e pono ai i kāu makahiki a me ka wahine. ʻO nā kumu ʻē aʻe, e like me ka hāpai ʻana a me nā maʻi, he mea nui kekahi.

ʻO ke ala ʻoi loa e loaʻa ai ka koi o kēlā me kēia lā o nā wikamina pono, e like me ka lāʻau C, ʻo ka ʻai ʻana i ka papaʻai kaulike i loaʻa nā ʻano meaʻai like ʻole.

Nā ʻai kuhikuhi papaʻai no ka wikamina C:

Nā pēpē

• 0 i 6 mau mahina: 40 * milligrams / lā (mg / lā)
• 7 a 12 mau mahina: 50 * mg / lā

* Loaʻa pono (AI)

Nā keiki

• 1 i nā makahiki 3: 15 mg / lā
• 4 a 8 mau makahiki: 25 mg / lā
• 9 a 13 mau makahiki: 45 mg / lā

Nā ʻōpio

• Nā kaikamahine 14 a 18 mau makahiki: 65 mg / lā
• Nā ʻōpio hāpai: 80 mg / lā
• Nā ʻōpio hānai hānai: 115 mg / lā
• Nā keiki kāne 14 a 18 mau makahiki: 75 mg / lā

Nā mākua

• ʻO nā kāne he 19 a ʻoi paha makahiki: 90 mg / lā
• Nā makahiki o ka wahine 19 makahiki a ʻoi paha: 75 mg / lā
• Nā wahine hāpai: 85 mg / lā
• Nā wahine hānai: 120 mg / lā

ʻO nā mea puhipaka a i ʻole nā ​​mea e pili ana i ka uahi lua i nā makahiki āpau e hoʻonui i kā lākou nui o ka wikamina C i kēlā me kēia lā he 35 mg i kēlā me kēia lā.

ʻO nā wahine hāpai a hānai hānai a me nā mea puhipaka e pono i nā huaora C. ʻoi aku i ka nui i kāu mea mālama ola.

ʻAkika Ascorbic; ʻAkika Dehydroascorbic

• Pōmaikaʻi ka wikamina C
• Deficit ʻo Vitamin C
• Kumu Vitamin C

ʻO Mason JB. ʻO nā wikamina, nā minela ukali, a me nā micronutrients ʻē aʻe. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 218.

ʻO Salwen MJ. Nā wikamina a me nā kumuwaiwai kuhi. I: McPherson RA, Pincus MR, hua. ʻO kā Henry's Clinical Diagnosis a me Management e nā Laboratory Methods. 23rd Ed. St Louis, MO: Elsevier; 2017: chap 26.