ʻO nā meaʻai e waiwai i ka wikamina C

Anter

• Nā meaʻai i loaʻa ka huaʻai C
• Hōʻoia ʻia ka mahele lāʻau o ka wikamina C
• I ka manawa hea e lawe ai i ka vitamina C maikaʻi
• Pehea e mālama ai i ka wikamina C ʻoi aku ka lōʻihi

ʻO nā meaʻai waiwai i ka wikamina C, e like me nā strawberry, ʻalani a me nā lemona, kōkua i ka hoʻoikaika ʻana i nā pale kūlohelohe o ke kino no ka mea aia nā antioxidants i ka hakakā me nā radical free, ke loaʻa ka nui i ke kino, makemake i ka hoʻomaka ʻana o kekahi mau maʻi.

Pono e hoʻopau mau ʻia ka Vitamin C no ka mea he mea hoʻōla maikaʻi loa ia a kōkua i ka lawe ʻana i ka hao ma ka pae ʻōpū, e hōʻike pono ʻia i ka mālama ʻana i ka anemia. Hoʻohui ʻia, lawelawe ka wikamina C i ka hoʻōla o ka ʻili a hoʻomaikaʻi i ke kahe o ke koko, he mea maikaʻi loa ia e kōkua ai i ka pale ʻana i nā maʻi maʻi maʻi e like me atherosclerosis.

Nā meaʻai i loaʻa ka huaʻai C

Hōʻike ka papa aʻe i ka nui o ka wikamina C i loko o 100 mau huna o nā meaʻai.

Hoʻohui ʻia, nā meaʻai ʻē aʻe me ka wikamina C, ʻoiai ka nui o ka nui o ka letus, artichoke, paina, maiʻa, spinach, avocado, ʻāpala, kāloti, plum, kaʻuala a me ka beet. ʻO ke kūpono e kiʻi i kahi nui o ka wikamina C mai nā meaʻai e hoʻopau iā lākou i ka wai a i ʻole i nā wai.

Hōʻoia ʻia ka mahele lāʻau o ka wikamina C

Hoʻololi ka lāʻau i koi ʻia i kēlā me kēia lā o ka wikamina C e like me ka nohona, ka makahiki a me ka wahine.

Nā keiki a me nā ʻōpio:

• 1 i nā makahiki 3: 15 mg.
• 4 a 8 mau makahiki: 25 mg.
• 9 a 13 mau makahiki: 45 mg.
• 14 a 18 mau makahiki: 75 mg.

Nā kāne mai 19 mau makahiki: 90 mg.

Wahine:

• Mai nā makahiki 19: 75 mg.
• Hāpai: 85 mg
• Ma ka hānai ʻana: 120 mg.

Nā Puhipaka:ma kahi o 35 mg o ka wikamina C i kēlā me kēia lā e pono e hoʻohui i ka ʻōlelo i kēlā me kēia lā, no ka mea, ʻoi aku ka pono o ka poʻe puhipaka i ka wikamina C.

Hiki i ka hoʻohaumia a me nā lāʻau ke keakea i ke kaʻina omo huaora C, no laila i kēia mau hihia, i nā mākua olakino, pono e ʻai i 120 mg o ka wikamina C i kēlā me kēia lā, e like me ke kīʻaha o ka wai ʻalani.

Hōʻike kekahi mau noiʻi e hiki i ka wikamina C ke pale aku i kekahi mau maʻi a hoʻomaikaʻi i nā maʻi hanu a me nā ʻōnaehana, no laila pono e ʻai ma waena o 100 a 200 mg i ka lā e pale i nā maʻi.

E ʻike hou aʻe e pili ana i ka wikamina C i kēia wikiō:

I ka manawa hea e lawe ai i ka vitamina C maikaʻi

Hōʻike nui ʻia ka wikamina C pono no nā poʻe i loaʻa nā ʻōuli o ka nele o ka wikamina C, e like me ka maʻalahi o ke kahe ʻana mai ka ʻili a me nā gum, ʻo ia nā ʻōuli o ka scurvy. Hiki ke hoʻohana pono ʻia ka wikamina C pono no:

• Hōʻalo a hakakā i nā kaha poni i ʻike ʻia ma ka ʻili a hiki i nā liona liʻiliʻi;
• Hōʻeleu i ka hoʻihoʻi hou ʻana i nā mākala ma nā mea hoʻoikaika kino a me nā mea pāʻani, e kōkua ana i ka hypertrophy o ka mākala
• Hoʻoikaika i ka ʻōnaehana pale, pale i nā anu a me ka maʻi palū;
• Hoʻoikaika i ka cartilage no ka mea hoʻolaha ia i ka synthes o collagen e ke kino, e pale ana i ka nāwaliwali o nā hono.

Eia nō naʻe, ʻaʻole pono ka poʻe olakino i ka huaora C supplementation, no ka mea, hiki ke loaʻa maʻalahi kēia huaora ma o ka meaʻai. E ʻike i nā pono āpau o ka wikamina C.

Pehea e mālama ai i ka wikamina C ʻoi aku ka lōʻihi

No ka mālama ʻana i ka wikamina C i ka meaʻai he mea nui ʻaʻole e waiho i nā hua, e like me nā strawberry, nā papaya, nā kiwi a i ʻole nā ​​ʻalani i ihi ʻia e pili ana i ka lewa a hōʻike ʻia i ke kukui no ka manawa lōʻihi, no ka mea hiki i kēia mau mea ke hōʻemi i ka vitamina C i loko o ka meaʻai. . No laila, ke hana ʻana i ka ʻalani a i ʻole ka wai ʻāpala, he mea nui ia e waiho iā ia i loko o ka pahu hau i loko o kahi ipu pouli a uhi ʻia i mea e hoʻopili ʻole ai i ka wai me ka ea a me ke kukui i loko o ka pahu hau.

Hoʻohui pū kekahi, hemo ka wikamina C i ka wai ke kuke ʻana i ka meaʻai, e like me broccoli, kāpī a pepa paha, a luku ʻia i nā kiʻekiʻe o ke ana wela, no laila e hiki ai ke ʻai i ka wikamina C hiki, he mea nui ka ʻai ʻana i ka meaʻai me ka ʻole o ka kuke ʻana.