ʻO Vitamin C no nā pēpē: palekana, ka hoʻokō ʻana, a me nā hana

Anter

• He aha ka wikamina C?
• Nā koi Vitamin C no nā pēpē
• ʻAʻole pono ka hapa nui o nā pēpē e ʻai i nā mea hoʻowali vitamin C
• Ke kūpono paha ka hoʻopili ʻana
• Kālele ʻana i ka hoʻopili ʻana i nā meaʻai āpau i loaʻa ka wikamina C
• Ke laina lalo

Hiki i ka makua ke lilo i mea hauʻoli a paʻakikī hoʻi i kou ola.

ʻO kekahi o nā haʻawina mua a kēlā me kēia makua e aʻo ai pehea e hōʻoia ai i ka maikaʻi o ka hānai ʻia o kāu pēpē a mālama pono ʻia i kēlā me kēia pae o ko lākou ola.

ʻO ka Vitamin C kahi mea waiwai nui e pono ai no ke olakino maikaʻi ma waena o ke ola ola.

Manaʻo ka hapa nui o nā mākua inā loaʻa ka lawa ka huaora C i kā lākou pēpē a inā pono ka mea kōkua.

Nānā kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka wikamina C no nā pēpē, e like me ka mea, pehea ka nui e pono ai, a pehea e hōʻoia ai i ka lawa pono o kāu pēpē i kēlā me kēia lā.

He aha ka wikamina C?

ʻO ka Vitamin C, ʻo ia hoʻi ka ascorbic acid, kahi mea kōkua hiki ke hoʻoheheʻe ʻia i ka wai e hana nui i nā ʻano hana nui a kāu pēpē.

Pono ia no ka mālama ʻana i kahi ʻōnaehana olakino olakino, hoʻonui i ka lawe ʻana o ka hao, a me ka hana ʻana i collagen, ka protein i loko o ke kino kanaka ().

He kū hoʻokahi ʻo Wikamina C i nā huaola ʻē aʻe he nui no ka mea hana pū kekahi me kahi antioxidant. Kōkua nā Antioxidant i ka pale ʻana i nā hunaola mai ka poino radical manuahi ().

Hoʻololi nui nā radical free, nā kemika e hōʻino ana i ke kelepona kahi hopena o ka metabolism kanaka maʻamau. Hiki i nā Antioxidant e like me ka wikamina C ke hoʻopaʻa i nā radical manuahi, e hiki ʻole ai iā lākou ke hōʻeha i nā aʻa puni ().

Manaʻo ʻia ʻo Vitamin C he mea pono pono, ʻo ia hoʻi ʻaʻole hiki i ke kino o kāu pēpē ke hana iā ia iho. No laila, pono e kiʻi ʻia mai nā meaʻai a lākou e ʻai ai i kēlā me kēia lā.

Hiki ke loaʻa kēia nutrient i ka umauma, ke ʻano o nā pēpē, a me nā ʻano huaʻai a me nā mea kanu.

Nā koi Vitamin C no nā pēpē

ʻOiai pono i loko o kēlā me kēia wā o ke ola, pono i nā pēpē ka liʻiliʻi o ka wikamina C ma mua o nā mākua.

Paipai nā Kuhikuhina Meaʻai no ʻAmelika i nā pēpē e loaʻa ka nui o ka wikamina C i kēlā me kēia lā (3):

• 0-6 mau makahiki o ka makahiki: 40 milligrams (mg)
• 6-12 mahina: 50 mg

Ua hoʻonui nā wahine e hānai ana i ka waiū i nā koi vitamin C no ka mea ke hāʻawi nei lākou i ka pēpē me ka huaora C ma o kā lākou umauma.

Inā hānai ʻoe i ka waiū, makemake e ʻai i ka 120 mg o ka wikamina C i kēlā me kēia lā. Aia kēia ma kahi o 60% ʻoi aku ma mua o ka nui e koi ʻia ai no nā wahine hānai ʻole (3).

Hoʻopili pū nā ʻōpili pēpē hoʻi i ka lāʻau vitamin C. No laila, inā hānai ʻia kāu pēpē, hiki iā lākou ke hoʻokō i nā pono o ka wikamina C.

ʻO ka Vitamin C kahi mea pono nui e kākoʻo i ka pale a me ka hana collagen. Hana pū kekahi ia ma ke ʻano he antioxidant. Pono nā pēpē i ka 40-50 mg o ka wikamina C i kēlā me kēia lā, ke kaukaʻi ʻia i ko lākou mau makahiki.

ʻAʻole pono ka hapa nui o nā pēpē e ʻai i nā mea hoʻowali vitamin C

Wahi a ka National Institutes of Health (NIH), ʻo ke kaʻina pēpē, ka umauma, a me nā meaʻai wale nō nā kumuwaiwai C e hoʻopau ai kāu pēpē (3).

ʻAʻole pono ka hoʻopili ʻana me ka huaora C no ka nui o nā pēpē olakino a hiki ke hoʻonui i ko lākou makaʻu i ka hoʻomohala ʻana i nā hōʻailona e pili ana i ka lāʻau Camina

Nā hopena ʻē aʻe e pili pū ana me ka nui o ka vitamina C me nā pōhaku hakuʻala, nausea, a me ka diarrhea (3).

Kākoʻo wale ʻo ka Health Health Service (NHS) o UK e hāʻawi ʻia nā huaora a me nā minelala i nā pēpē i nā makahiki 6 a ʻoi paha (4).

Hoʻohui ʻia ma ka 6 mau mahina e paipai ʻia no nā pēpē hānai ʻole a ʻai ma lalo o 16 auneke (500 mL) o ke ana i kēlā me kēia lā (4).

Inā manaʻo ʻia he pono ka lawe ʻana i kahi waihona, pono e hoʻoholo ʻia nā ana e ka mea mālama ola o kāu pēpē (4).

Ke kūpono paha ka hoʻopili ʻana

Inā manaʻo ʻoe ʻaʻole lawa kāu pēpē C, ʻo ka lawe ʻana i kahi pākuʻi e pono ai paha.

Kākaʻikahi ka hemahema o ka wikamina C i nā ʻāina kūkulu, akā ʻo nā pēpē me nā maʻi neurodevelopmental, hiki ʻole i ka digestive, a i ʻole ke kanesa ke hoʻonui i ka pilikia o ka hoʻomohala ʻana iā lākou ().

ʻO ka hemahema ʻo ka wikamina C ke kumu kumu o kahi ʻano olakino koʻikoʻi i ʻike ʻia ʻo scurvy.

Pākuʻi ʻia nā ʻōuli me ke kahe o ke koko, ʻo ka palapū, ka luhi, ka pau ʻole o ka makemake, a me ka huhū. Inā haʻalele ʻole ʻia ka scurvy, hiki iā ia ke make (,).

ʻAʻole pono ʻoe e hoʻāʻo e kuhi i kāu pēpē me ka lawa ʻole o ka huaora iā ʻoe iho.

E noʻonoʻo pono e kūkākūkā me kahi kahu mālama ola kūpono ma mua o ka hoʻohui ʻana i nā mea kōkua i ka papaʻai a kāu pēpē. Hiki iā lākou ke hoʻoholo i nā mea ʻoi aku ka palekana, kūpono kūpono.

ʻAʻole makemake ʻia nā mea kōkua Vitamin C no nā pēpē. I nā hanana kakaikahi, koi ʻia paha nā mea hoʻopihapiha, akā pono e hoʻoholo ʻia nā ana e ka mea lawelawe olakino kūpono.

Kālele ʻana i ka hoʻopili ʻana i nā meaʻai āpau i loaʻa ka wikamina C

Paipai ka American Academy of Pediatrics i ka hoʻomaka ʻana e hoʻolauna i nā meaʻai paʻa ke kokoke paha kāu pēpē i 6 mau makahiki (6).

ʻO kēia ka manawa kūpono loa e hoʻomaka ai i ka hāʻawi ʻana i nā meaʻai i waiwai i ka wikamina C e kōkua ai i kāu pēpē e hoʻomau i ka hālāwai ʻana me kā lākou mea pono e pono ai ka ulu.

Ma nā mahina 6 o ka makahiki, hiki i ka hapanui o nā pēpē ke hoʻokō i kā lākou mau koi vitamin C i kēlā me kēia lā mai kahi hui pū ʻana o ka meaʻai a me ka formula a i ʻole ka umauma (3).

Eia kekahi mau laʻana o nā meaʻai aloha pēpē i kiʻekiʻe i ka wikamina C (,,,,,):

• ʻO ka pepa bele ʻulaʻula, 1/4 kīʻaha (23 gram): 58% o ka ʻōlelo vitamin C i kēlā me kēia lā no nā pēpē
• ʻO Strawberries,1/4 kīʻaha (41 gram): 48% o ka ʻōlelo vitamin C i kēlā me kēia lā no nā pēpē
• Kiwi, 1/4 kīʻaha (44 gram): 82% o ka ʻōlelo vitamin C i kēlā me kēia lā no nā pēpē
• ʻO Tangerines, 1/4 kīʻaha (49 gram): 26% o ka ʻōlelo vitamin C i kēlā me kēia lā no nā pēpē
• ʻO broccoli i kuke ʻia, 1/4 kīʻaha (24 gram): 31% o ka ʻōlelo vitamin C i kēlā me kēia lā no nā pēpē
• Papaya, 1/4 kīʻaha (57 gram): 70% o ka ʻōlelo vitamin C i kēlā me kēia lā no nā pēpē

E hoʻomanaʻo he ʻokoʻa kēlā me kēia pēpē a ʻaʻole wehe lākou āpau i ka hoʻāʻo koke ʻana i nā meaʻai hou. E hoʻomanawanui me lākou i kā lākou mākaʻikaʻi ʻana i nā mea ʻono a me nā ʻano hou āpau e hāʻawi ʻia i nā meaʻai paʻa.

I kēia manawa, hiki iā ʻoe ke hilinaʻi e loaʻa i kāu pēpē ka nui o ka wikamina C mai kā lākou formula a i ʻole ka umauma.

Ma 6 mau mahina, hiki iā ʻoe ke hoʻomaka i ka hoʻolauna ʻana i nā meaʻai i waiwai i ka wikamina C i ka papaʻai o kāu pēpē. ʻO nā strawberry, nā pepa bele, nā broccoli, a me nā tangerine nā koho aloha pēpē maikaʻi loa.

Ke laina lalo

ʻO kekahi o nā ʻāpana nui o ka mālama ʻana i kahi pēpē hou e hōʻoia ana ua lako lākou i ka meaʻai kūpono.

ʻO ka Vitamin C kahi mea waiwai nui e hoʻokani i kahi kuleana nui i ka pale ʻana, hana collagen, a me ka pale ʻana mai ka hōʻino kūwewe ʻole.

ʻO Breastmilk, ka pēpē pēpē, a me nā meaʻai āpau, e like me ka pepa bele, strawberry, a me papaya, ke kumu maikaʻi loa o ka huaora C no kāu pēpē.

ʻAʻole kūpono nā mea kōkua Vitamin C no nā pēpē ke ʻole e koi ʻia e kahi mea mālama ola.

Inā hopohopo ʻoe no ka lawa ʻole o kāu pēpē i ka wikamina C, e kamaʻilio me kāu kauka i mua o ka hoʻohui ʻana i nā mea hoʻohui i kā lākou kaʻina maʻamau.