Ehia mau wikamina C e lawe ai ʻoe?

Anter

• He aha nā mea i koi ʻia?
• Hiki ke kōkua i kekahi mau ʻano
• Nā kumuwaiwai maikaʻi loa
• ʻO nā mea hoʻopiha vitamona C maikaʻi loa
• Hiki iā ʻoe ke lawe i nā mea he nui?
• Ke laina lalo

ʻO ka Vitamin C kahi mea momona hiki ke hoʻoheheʻe ʻia me ka wai me nā hana nui i loko o kou kino.

Kōkua ia i ka hoʻoikaika ʻana i kāu ʻōnaehana pale, kōkua i ka hana collagen a me ka hoʻōla ʻana o ka ʻeha, a hana ma ke ʻano he antioxidant e pale aku i kāu mau pūnaewele mai ka hōʻino kūpilikiʻi kūʻokoʻa (1,,,,,).

ʻIke ʻia ka wikamina C ʻo ka L-ascorbic acid, a i ʻole ka waikawa ascorbic maʻalahi.

ʻAʻole like me nā holoholona ʻē aʻe, ʻaʻole hiki i nā kānaka ke synthesize i ka wikamina C ma kā lākou iho. No laila, pono ʻoe e māʻona mai ia mea mai nā meaʻai a i ʻole nā ​​mea hoʻopili e mālama i ke olakino maikaʻi (8,).

Hōʻike kēia ʻatikala i nā ʻōlelo i koi ʻia o ka wikamina C no ke olakino maikaʻi loa.

He aha nā mea i koi ʻia?

Ua hoʻomohala ka Institute of Medicine (IOM) i kahi helu o nā helu kūmole no nā pae kikoʻī kikoʻī kikoʻī, e like me ka lāʻau C.

ʻIke ʻia kahi papa kuhikuhi e like me ka Recommended Dietary Allowance (RDA) a manaʻo i ka awelika o nā meaʻai i kēlā me kēia lā mai nā meaʻai a me nā mea hoʻopili.

Pono nā ʻōlelo aʻoaʻo a RDA no nā kāne a me nā makahiki e pili pono i nā pono kūpono o 97-98% o nā kānaka olakino ().

Eia nā RDA no ka wikamina C (11):

Ma waho aʻe o nā ʻōlelo aʻoaʻo a RDA no ka wikamina C, ua hoʻopuka ka Food and Drug Administration (FDA) i kahi waiwai i koi ʻia i kēlā me kēia lā (DV).

Ua hoʻomohala ʻia ka DV no nā lepili ʻai a me nā mea hoʻohui. Kōkua ia iā ʻoe e hoʻoholo i ka pākēneka o nā meaʻai i hoʻokahi lawelawe ʻana o ka meaʻai, ke hoʻohālikelike ʻia me nā koina o kēlā me kēia lā. Ma nā lepili meaʻai, hōʻike ʻia kēia ma ke ʻano he% DV (12).

I kēia manawa, ʻo ka DV i ʻōlelo ʻia no ka huamine C no nā mākua a me nā keiki o 4 a ʻoi paha ka makahiki he 60 mg me ka nānā ʻole i ka wahine. Eia nō naʻe, i Ianuali 2020, e hoʻonui kēia i 90 mg (8).

ʻO ka RDA no ka Vitamin C mai 15-75 mg no nā keiki, 75 mg no nā wahine makua, 90 mg no nā kāne makua, a me 85-120 mg no nā wahine hāpai a hānai waiū paha.

Hiki ke kōkua i kekahi mau ʻano

Pono ka wikamina C no ke olakino a me ke olakino holoʻokoʻa, a pono e kōkua pono ka mea momona i kekahi mau ʻano.

He kōkua nui ka huaola no ke olakino palekana, ʻoiai ke kākoʻo nei i ka hana pūnaewele o kāu ʻōnaehana pale ().

I ka ʻoiaʻiʻo, hiki i nā mea kōkua vitamin C ke pale aku i ka maʻi, ʻoiai ʻo ka hemahema o ka huaora e hōʻike iā ʻoe i ka maʻalahi i ka maʻi (,,.)

ʻO kahi laʻana, hōʻike kekahi mau noiʻi ʻoiai ʻo ka lawe ʻana o ka wikamina C maʻamau ʻaʻole ia e pale iā ʻoe mai ka hopu ʻana i kahi anuanu, hoʻemi ia i ka lōʻihi a i ʻole ke koʻikoʻi o nā hōʻailona anuanu ().

Ua ʻike ʻia kahi loiloi o 31 mau noiʻi e ʻai ana i 1-2 gram o ka wikamina C i kēlā me kēia lā e hoʻemi i ka lōʻihi anuanu e 18% i nā keiki a me 8% i nā mākua ().

Hoʻohui ʻia, ʻike ʻia ʻo ka wikamina C e hoʻonui i ka lawe hao. No laila, ʻo kēlā me kēia kanaka me ka hemahema hao e pōmaikaʻi paha mai ka hoʻonui ʻana i kā lākou lāʻau C (()

ʻO ka loaʻa mau ʻana o 1-2 gram o ka huaora C i kēlā me kēia lā e hōʻemi paha i ka lōʻihi o nā hōʻailona anuanu maʻamau a hoʻonui i kāu ʻōnaehana pale. Hiki paha iā ia ke pale aku i ka anemia hemahema o ka hao.

Nā kumuwaiwai maikaʻi loa

ʻO ka maʻamau, nā kumuwaiwai C maikaʻi loa nā huaʻai a me nā mea kanu.

He mea nui e hoʻomaopopo he maʻalahi ka huaʻai C i ka meaʻai e ka wela, akā ʻoiai he nui nā kumuwaiwai maikaʻi o nā huaʻai a me nā mea kanu, ʻo ka ʻai wale ʻana i kekahi o kēlā mau meaʻai maka he ala maʻalahi ia e hiki ai i ka mea i manaʻo ʻia.

ʻO kahi laʻana, hāʻawi ʻia kahi kīʻaha 1/2 (75-gram) o ka pepa ʻulaʻula maka i 158% o ka RDA i hoʻonohonoho ʻia e ka IOM (8).

Hōʻike ka papa ma lalo i ka ʻike vitamona C a me ka hāʻawi i ka waiwai Daily i kuhikuhi ʻia (DV) no kekahi o nā kumu meaʻai maikaʻi loa o ka nutrient (8).

Hoʻokumu ʻia kēia pākaukau i ka ʻōlelo 60-mg i kēia manawa, akā ʻoiai ʻo nā meaʻai e hāʻawi ana he 20% a ʻoi aku paha o ka DV no ka huaʻai C i manaʻo ʻia he kumu kiʻekiʻe, ʻo ka hapa nui o kēia mau meaʻai e lilo i kumuwaiwai maikaʻi loa ma hope o ka hoʻololi ʻana o ka manaʻo DV i 90 mg i Ianuali 2020 (8).

ʻO nā kumuwaiwai maikaʻi o ka wikamina C pū kekahi:

ʻO nā kumu meaʻai maikaʻi loa o ka huaora C nā huaʻai a me nā mea kanu. Hoʻopau maʻalahi ʻia ka mea momona e ka wela, no laila ʻo ka ʻai ʻana i kēia mau mea ʻai maka e hoʻonui ai i kāu ʻai ʻana.

ʻO nā mea hoʻopiha vitamona C maikaʻi loa

Ke nānā nei ʻoe i kahi huaora C, ʻike paha ʻoe i ka nutrient i loko o nā ʻano ʻelua (8):

• waikawa ascorbic
• mineral ascorbates, e like me ka sodium ascorbate a me ka calcium ascorbate
• ascorbic acid me nā bioflavonoids

ʻO ke koho ʻana i kahi pākuʻi me ka ascorbic acid he koho maikaʻi loa ia, no ka mea he kiʻekiʻe kiʻekiʻe o ka bioavailability, ʻo ia hoʻi ka ʻoluʻolu e komo i kou kino me ka maʻalahi (8,,).

Hoʻohui ʻia, hāʻawi ʻia i ka hapa nui o nā multivitamins i ka ascorbic acid, ke koho ʻana i kahi multivitamin ʻaʻole e hoʻonui wale i kāu lawe ʻana i ka wikamina C akā ʻo kāu lawe ʻana i nā meaola ʻē aʻe.

I mea e loaʻa ai iā ʻoe ka huina nui o ka wikamina C mai ke kumukanawai āu e koho ai, e nānā i kahi mea kōkua e hāʻawi ai ma waena o 45-120 mg o kēia wikamina e pili ana i kāu makahiki a me kāu kāne.

Loaʻa nā mea kōkua Vitamin C i loko o nā ʻano like ʻole. Koho i ka waihona me ka waikawa ascorbic e maʻalahi ai i kou kino e komo i ka momona.

Hiki iā ʻoe ke lawe i nā mea he nui?

ʻOiai ʻo ka lāʻau C he kūlana hoʻoweliweli haʻahaʻa i loko o nā kānaka olakino, ʻo ka ʻai ʻana i ka hapa nui o ia mea ke kumu o ka hopena o ka hopena gastrointestinal, e like me cramp, nausea, a me ka diarrhea (11,).

Hoʻohui ʻia, ʻoiai ka nui o ka ʻai ʻana o ka wikamina C e hoʻonui ai i ke komo ʻana o ke kino i ka hao non-heme, ʻo ka ʻai ʻana i ka nui o ka huaora C hiki ke hoʻopilikia i nā poʻe me ka hemochromatosis, kahi ʻano e paʻa ai ke kino i ka hao nui,

Ma muli o nā hopena ʻē aʻe o ka vitamina C nui loa, ua hoʻokumu ka IOM i kēia mau mea ʻo Tolerable Upper Intake Levels (UL) no ka wikamina (11):

I mea e hōʻalo ai i nā hopena o ka gastrointestinal, mālama i ka lawe ʻana o ka wikamina C ma loko o nā UL i hoʻokumu ʻia e ka IOM. Pono e akahele ka poʻe me ka hemochromatosis i ka lawe ʻana i nā huaora C.

Ke laina lalo

ʻO ka Vitamin C kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai a me ka antioxidant pono e pāʻani i nā kuleana he nui i kou kino. Kākoʻo ia i ka hōʻeha ʻeha, hoʻokumu collagen, a me ka pale ʻana.

ʻO ka RDA no ka wikamina C he 45-120 mg kaukaʻi ʻia i kou makahiki a me ka wahine.

Pono nā mea hoʻohui Vitamin C e hui me ka RDA a noho maikaʻi ma lalo o ka UL - 400 i hoʻokumu ʻia no nā keiki ʻōpio, 1,200 mg no nā keiki he 9–13 mau makahiki, 1,800 mg no nā ʻōpio, a he 2000 mg no nā mākua.

ʻO kaʻai ʻana i nā ʻano huaʻai-C-waiwai waiwai a me nā mea kanu hiki ke hele lōʻihi i ke kākoʻo ʻana i ke olakino maikaʻi a me ke olakino.