ʻOi aku ka maikaʻi o nā pono olakino o ka ʻalani ma mua o ka Vitamin C

Anter

• ʻAe, hoʻopiha ʻia nā ʻalani i ka huaora C.
• ʻO nā alani kahi kumu maʻalahi o ka fiber.
• Loaʻa nā ʻalani i ka folate, kahi mea pono pono no nā wahine.
• Hiki i nā alani ke kōkua iā ʻoe e hoʻopiha i kāu pāhare potassium.
• Aia ka hua i kahi mea momona e hāpai i ke olakino maka maikaʻi.
• ʻO nā ala maikaʻi loa e loaʻa ai ka *all* nā pono olakino o ka ʻalani
• Nānā no

Inā paʻa ka huaʻōlelo "ʻalani" i ka wā o ka pāʻani ʻo Catch Phrase, aia ka paʻakikī o ka ʻōlelo mua āu e hoʻōho ai i kāu mau hoa hui ma hope o ka "hua pōʻai" ʻo ia ka "vitamina C." A ʻoiai kēia definitive, maikaʻi maikaʻi no nā piko, cara caras, a me nā valencias (nā ʻano ʻalani ʻokoʻa āpau, btw) e helu pono iā ʻoe i ke kiko lanakila, ʻaʻole ia wale nō ke olakino olakino ʻalani. “ʻO ka nani o ka ʻalani ka hui pū ʻana o kona mau meaʻai a pau–ʻo ia ka pūʻolo,” wahi a Keri Gans, M.S., R.D.N., C.D.N, a Kinohi Lahui Brain Trust. Eia ka mea i hoʻokomo ʻia i loko o kēia huaʻai paʻakikī, a me nā ala maʻalahi e hoʻopili ai i kāu meaʻai inā ʻaʻole ʻoe makemake e ʻai pololei i kahi ʻāpana.

ʻAe, hoʻopiha ʻia nā ʻalani i ka huaora C.

Ua aʻo mua ʻoe i kēia ʻoiaʻiʻo ma kāu papa olakino kula waena, akā pono e hana hou. ʻO kekahi o nā pono olakino koʻikoʻi o ka ʻalani ʻo kā lākou huaora C ma kahi o 70 milligrams, a i ʻole 93 pākēneka o ka haʻawina ʻai i ʻōlelo ʻia, i loko o kahi hua liʻiliʻi, e like me ka United States Department of Agriculture (USDA). Hiki i kēia antioxidant ikaika ke kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale ma o ka hoʻonāukiuki ʻana i ka hana a me ka hoʻomaikaʻi ʻana i ka hana o nā hunaola keokeo, e like me nā hunaola kikoʻī e hoʻouka kaua i nā koʻohune haole a me nā mea ʻino, a me ka hoʻonui ʻana i nā pae o nā mea ʻē aʻe i kōkua i ke kaua aku i nā antigens haole, e like me ka noiʻi. Ke kōkua nei kēia mana antioxidant i ka pale ʻana i kekahi o nā pōʻino i hana ʻia e nā radical manuahi, i hana ʻia i ka wā e ʻike ʻia ai ʻoe i ka uahi paka a i ʻole radiation a hiki ke alakaʻi i ka ʻelemakule, ka maʻi kanesa, ka maʻi puʻuwai, a me ka ʻāʻī i ka manawa, e like me ka US National Waihona Puke o ka Lapaʻau (NLM). (BTW, hiki i ka huaora C ke hana i nā mea kupanaha no kou ʻili pū kekahi.)

Ma waho aʻe o nā pōmaikaʻi olakino maikaʻi o nā ʻalani, hiki i ka huaʻai C o ka hua ke hōʻoluʻolu iā ʻoe *a* maikaʻi loa. He koʻikoʻi ko ka meaʻai i ka lawe ʻana i ka hao, ka mea e kōkua ai i ka hana ʻana i ke koko ʻulaʻula. Me ka ʻole o ka lawe ʻana i ka nui o ka hao, aia kahi manawa kūpono e ʻike ai ʻoe i ka lohi a me ka luhi, wahi a Gans. Eia kekahi, hiki i ka huaora C ke kōkua iā ʻoe e hoʻokō i ka ʻālohilohi maikaʻi i makemake ʻia ma ke kōkua ʻana i kou kino e hana i ka collagen-he protein e pono ai ka mālama ʻana i kou ʻili i ka maʻemaʻe, paʻa, a ikaika hoʻi. Pehea? Kōkua ka meaʻai i ka hoʻopaʻa ʻana i ke ʻano mole collagen, hoʻoulu i nā molekele RNA messenger, a haʻi i nā fibroblasts o ka ʻili (nā sela i loko o kou ʻili pili) e hana i ka collagen, e like me ka ʻatikala ma ka puke pai. Nutrients.

ʻO nā alani kahi kumu maʻalahi o ka fiber.

Inā ʻoe i loko o kahi ʻano hoʻouka ʻai ʻai nui, e noʻonoʻo e kiʻi i kahi ʻalani ma kahi o kahi ʻeke ʻeke Goldfish. ʻO ka ʻalani medium he 3 grams o ka fiber, e like me ka USDA, hiki ke kōkua iā ʻoe e ʻoluʻolu, wahi a Gans. "ʻO kahi ʻalani maʻalahi e like me ka mea ʻai i ka meaʻai hiki ke kōkua iā ʻoe e hoʻopiha iā ʻoe i ʻole ʻoe e pōloli i ʻelua hola ma hope," wahi āna. ʻO nā nūhou hou aʻe: Hiki i ka fiber ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol a pale i ka constipation, hoʻohui ʻo Gans. E hoʻouna maoli ana kou puʻuwai i kahi leka hoʻomaikaʻi iā ʻoe no kēia koho meaʻai.

Loaʻa nā ʻalani i ka folate, kahi mea pono pono no nā wahine.

ʻO nā pono olakino a pau o ka ʻalani, he mea nui kēia no nā wahine hāpai a noʻonoʻo paha e hāpai. ʻO Folate, kahi mea kōkua e kōkua i ka hana ʻana i ka DNA a me nā kōkua i ka mahele o ka cell, pono i ka hoʻoliʻiliʻi o nā hemahema neural tube (aka malformations o ka iwi kuamoʻo, iwi poʻo, a me ka lolo) i loko o ʻekolu a ʻehā mau pule ma hope o ka hāpai ʻana, e like me ka National Institutes of Health (NIH). ʻO ia ke kumu e lohe ai ʻoe i nā ob-gyns e ʻōlelo nei i kahi hoʻoponopono huaʻai prenatal ma mua o ka folate. ʻOiai kokoke i ka hapalua o nā hāpai a pau ma ka US i hoʻolālā ʻole ʻia a hiki i nā ʻōpū o ke ʻōpū ke hoʻomaka i ka wanaʻao, ua paipai ka NIH i nā wahine e loaʻa iā 400 micrograms o ka mea momona inā ʻaʻole lākou e hoʻāʻo e hāpai. ʻO ka pōmaikaʻi, hiki i nā ʻalani ke kōkua iā ʻoe e hoʻokokoke hoʻokahi i ka paʻi ʻana i kēlā pahuhopu, e hoʻopili ana i 29 micrograms i kēlā me kēia hua liʻiliʻi.

Hiki i nā alani ke kōkua iā ʻoe e hoʻopiha i kāu pāhare potassium.

ʻOiai ʻike ʻia ka maiʻa no ka potasiuma superstar ma ka ʻāpana huahana o ka hale kūʻai nui, hiki i ka ʻalani ke kōkua iā ʻoe e hoʻopiha i kēia mineral. He 237 milligrams o ka potasiuma ka nui o kekahi alani, e like me ka USDA, oiai he 496 milligrams a i ole 11 pakeneka o ka haawina meaai i oleloia i hookahi kiaha o OJ hou.Me ke kōkua ʻana i kou puʻupaʻa a me kou puʻuwai e hana pono, hiki i kēia pono olakino o ka ʻalani ke kōkua i ka hoʻemi ʻana i ke koko. Hoʻopili ʻia ka ʻai ʻana i ka sodium kiʻekiʻe me ke koko kiʻekiʻe, ʻo ia hoʻi, ʻoi aku ka nui o ka pahū ʻana o ka naʻau i ke koko a ʻoi aku ka haiki o nā aʻa ma mua o ka maʻamau. Ke ʻai ʻoe i ka pālolo, hoʻomāhuahua kou mau kīʻaha koko a hoʻonui ʻoe i ka sodium ma o kāu mimi. ʻO kēia kaʻina hana e hōʻemi i ka ikaika o kou koko e kūʻē i nā aʻa a hoʻemi i ka nui-a pēlā ka nui-o ka plasma (e lawe ana i ka paʻakai, ka wai, a me nā enzymes) i ke koko, e hoʻohaʻahaʻa i ke koko, e like me ka NIH.

Aia ka hua i kahi mea momona e hāpai i ke olakino maka maikaʻi.

ʻO ka mea momona e hāʻawi i kahi ʻalani i kona kala ikaika e hiki ke hoʻomaikaʻi i ka olakino maka. Loaʻa i nā ʻalani he 14.4 micrograms o ka huaʻa A ma ke ʻano o ka beta-carotene, kahi hui e hiki ke hoʻokō i kahi kuleana i ka hōʻemi ʻana i ka hopena o nā maʻi o ka maka e pili ana i ka makahiki e alakaʻi ai i ka nalowale o ka ʻike, e like me ka ʻatikala ma ka puke pai. Nā Hana Hoʻomaʻamaʻa i ka ʻelemakule. ʻO ka Vitamin A kekahi mea koʻikoʻi o ka rhodopsin, he protein e hoʻomoʻi i ka mālamalama i loko o ka retina, a kākoʻo i ka hana o ka cornea, no ka NIH. "E ʻike wale ʻaʻole ʻoe e ʻike i kahi hoʻomaikaʻi o kāu ʻike ke ʻole ʻoe e hemahema ma ia mea," wahi a Gans. Ma muli o ka hāʻawi ʻana o nā ʻalani i 2 pakeneka wale nō o ka haʻawina i kēlā me kēia lā o ka huaora A no nā wahine, e hoʻopaʻa pono i ka hoʻouka ʻana i ka ʻuala, spinach, a me nā kāloti e paʻi i kēlā quota.

ʻO nā ala maikaʻi loa e loaʻa ai ka *all* nā pono olakino o ka ʻalani

ʻOiai ʻo ka ʻili wale ʻana i ka hua a me ka ʻānai ʻana i kahi ʻāpana e kōkua iā ʻoe e ʻohi i nā pono olakino o nā ʻalani, ʻaʻole ia ke ala hana hou loa e kiʻi ai i kēia pūʻulu meaola. Akā, e ho'āʻo e hoʻohui i nā ʻāpana ʻalani i loko o ka salakeke no kahi ʻala hou, e hoʻomoʻa iā lākou no ʻelima a 10 mau minuke no kahi kīʻaha ʻaoʻao i hoʻā ʻia, a i ʻole ke kuʻi ʻana iā lākou i loko o ka kokoleka ʻeleʻele i hoʻoheheʻe ʻia no kahi ʻono maʻalahi, wahi a Gans.

Inā ua ʻomi hou ʻoe a i ʻole ʻōmole, 100-pakeneka wai ʻalani ma ka lima, e hoʻohui i kekahi i loko o ka smoothie, marinade, a i ʻole ka lole, e hoʻohui i kahi ʻono kūlohelohe a me nā pono olakino hou aʻe, wahi a Gans. "ʻOi aku ka maikaʻi, e hoʻokuʻu i ka wai i loko o nā pahu hau a hoʻokuʻu iā lākou i loko o ka seltzer a i ʻole e hoʻohui iā lākou i ka vodka no ka mea ʻono loa," wahi a Gans.

Nānā no