Ua lohe mau ʻoe i ka ʻōlelo, "E ʻai nui i nā ʻalani a ʻaʻole ʻoe e maʻi." ʻAʻole kēia he moʻolelo wale nō. ʻO ke koa maoli ma hope o kēia, ʻo ia ka huaora C. No laila i kēia lā, e kamaʻilio kākou e pili ana i nā mea āpau, maʻalahi loa, e pili ana i kēia hoaaloha maikaʻi loa o ko kākou kino i kapa ʻia ʻo ka huaora C.
I ka ʻōlelo maʻalahi, he aha ka wikamina C?
ʻO ka Vitamin C, a i ʻole kona inoa ʻepekema ʻo `(L-ascorbic acid)`, he huaora wai-hoʻoheheʻe ʻia. He mea nui ia no ko kākou kino. ʻOiai hiki i kekahi mau holoholona ke hana i ka vitamin C i loko o ko lākou kino, ʻo kākou, ʻo ia hoʻi, nā kānaka, ʻaʻohe o ia hiki. No laila, pono kākou e loaʻa ka vitamin C mai nā meaʻai a kākou e ʻai ai a inu ai.
He waiwai nui nā huaʻai a me nā mea kanu hou i ka wikamina C. Hiki nō hoʻi iā ʻoe ke lawe i nā mea hoʻohui wikamina C inā pono. Akā e kamaʻilio kākou e pili ana i kēlā ma hope.
No ke aha he mea nui ka wikamina C no ko mākou kino?
He mea hoʻoikaika kino ka Vitamin C e kōkua ana i ko mākou kino e hana i nā mea he nui.
- ʻIli, Iwi, a me ka Hoʻōla ʻana i nā ʻEha: Pono ka Vitamin C e hana i kahi protein i kapa ʻia ʻo "Collagen," nāna e kōkua i ke kūkulu ʻana i nā mea e like me ko kākou ʻili, nā ʻāʻī, a me nā kīʻaha koko. E noʻonoʻo wale, ke loaʻa iā ʻoe kahi ʻeha, hoʻōla koke ia ma muli o kēia collagen. Kōkua pū ia i ka mālama ʻana i ko kākou mau iwi, nā niho, a me ke cartilage ma nā wēlau o ko kākou mau iwi i ke olakino.
- Hoʻoikaika i ka palekana: Ua like nā keena koko keʻokeʻo me nā koa i loko o ko mākou kino. Ke maʻi mākou, kōkua ka wikamina C iā mākou e hana i nā keena koko keʻokeʻo hou aʻe a kaua aku i ka maʻi. ʻO ia hoʻi, hoʻoikaika ia i ko mākou ʻōnaehana palekana.
- Ma ke ʻano he antioxidant: Aia nā ʻāpana ʻino i kapa ʻia ʻo "free radicals" e hōʻino ana i nā cell o ko mākou kino, e hoʻomākua koke iā mākou, a kōkua i nā maʻi e like me ke kanesa a me ka maʻi puʻuwai. Mālama ka Vitamin C i kā mākou mau cell mai kēia mau ʻāpana ʻino.
- Kōkua i ka omo ʻana o ka hao: Kōkua ka Vitamin C i ke kino e omo maikaʻi i ka hao i loko o nā meaʻai a mākou e ʻai ai.
He aha ka mea e hana ai inā ʻaʻole lawa ka wikamina C?
He mea kākaʻikahi ka nele nui o ka wikamina C i kēia mau lā. Eia nō naʻe, ʻoi aku ka nui o ka pilikia o kekahi poʻe. No ka laʻana, ʻo ka poʻe puhi paka, ʻai i kahi meaʻai paʻa loa, a loaʻa i kekahi mau maʻi olakino, e like me ke kanesa a i ʻole ka maʻi puʻupaʻa, ʻoi aku paha ka nui o ka pilikia.
ʻO ka nele nui o ka wikamina C hiki ke alakaʻi i kahi maʻi i kapa ʻia ʻo "Scurvy." ʻO nā hōʻailona o kēia:
- Luhi mau
- Ke huhū a me ke kaumaha me ke kumu ʻole
- ʻEha nui ma nā hono a me nā wāwae
- ʻĀʻī pehu a kahe ke koko
- Nā kiko ʻulaʻula a polū paha ma ka ʻili
- ʻEha koke, ʻoiai inā ua ʻeha iki ka ʻili
He aha nā superfoods i loaʻa ka nui o ka huaora C?
ʻO ke ala maikaʻi loa e loaʻa ai ka wikamina C mai nā meaʻai kūlohelohe ma mua o ka lawe ʻana i nā pila. Eia ka papa inoa o nā meaʻai ʻono loa i waiwai i ka wikamina C.
| Meaʻai | Kūikawā |
|---|---|
| Kuawa | He ʻoiaʻiʻo ʻo ka Vitamin C ka mōʻī. Loaʻa i hoʻokahi guava ka nui o ka Vitamin C ma mua o ka nui i ʻōlelo ʻia i kēlā me kēia lā. |
| Nā Pepa Pele | ʻO nā pepa chili ʻulaʻula, ʻoi aku hoʻi, he kiʻekiʻe i ka wikamina C. Loaʻa i loko o hoʻokahi kīʻaha ma mua o ka pālua ka nui o ka wikamina C ma mua o ka ʻalani. |
| Nā ʻalani | ʻO kekahi o nā kumu kaulana loa o ka wikamina C i ʻike ʻia e nā mea a pau. Hāʻawi ka ʻalani waena i ka hapa nui o nā pono o kēlā me kēia lā. |
| Broccoli | E kahaha paha ʻoe i ka ʻike ʻana he like ka nui o ka wikamina C i loko o hoʻokahi kīʻaha broccoli me ka ʻalani! |
| Nā ʻōhelopapa | Loaʻa i loko o hoʻokahi kīʻaha ma mua o ka nui o ka huaora C a me nā antioxidants maikaʻi ʻē aʻe i manaʻo ʻia i kēlā me kēia lā. |
| Kiwi | Liʻiliʻi akā piha i ka maikaʻi. Hāʻawi kekahi kiwi i ka hapalua o ka huaora C i ʻōlelo ʻia i kēlā me kēia lā. |
| ʻO Nelli, lemona, ʻalani | Aia kekahi mau mea ʻē aʻe i waiwai i ka wikamina C i hiki ke loaʻa maʻalahi ma ko mākou ʻāina. |
Nā pono ʻē aʻe o ka huaora C
He hopena anei ia i ke anu?
ʻAʻole hiki i ka Wikamina C ke pale aku i ke anu. E hoʻomanaʻo i kēlā. Eia nō naʻe, ua hōʻike ʻia nā noiʻi inā loaʻa iā ʻoe ke anu, ʻo ka loaʻa ʻana o ka lawa ʻana o ka wikamina C hiki ke hoʻopōkole i kona lōʻihi ma kahi o hoʻokahi lā a hoʻēmi iki i ka koʻikoʻi o nā hōʻailona.
Kōkua i ka pale ʻana i ka maʻi kanesa?
Ua hōʻike ʻia kekahi mau noiʻi e hiki i ka loaʻa ʻana o ka nui o ka wikamina C mai nā huaʻai a me nā mea kanu ke hōʻemi i ka pilikia o kekahi mau ʻano maʻi kanesa, e like me ke kanesa o ka māmā, ka umauma, a me ka colon. Eia nō naʻe, ʻaʻohe hōʻike maopopo e hāʻawi ana ka lawe ʻana i nā pila wikamina C i kēia pale.
Kōkua i ka pale ʻana i ka ʻike maka?
Ua manaʻo ʻia ʻo ka huaora C, i ka wā e hui pū ʻia me nā meaola ʻē aʻe, e kōkua i ka hoʻolohi ʻana i ka holomua o ka macular degeneration e pili ana i ka makahiki (AMD), kahi maʻi e hoʻonāwaliwali ai i ka ʻike i ko kākou ʻelemakule ʻana. Eia nō naʻe, pono ka noiʻi hou aku ma kēia.
ʻEhia ka nui o ka wikamina C āu e pono ai i kēlā me kēia lā?
ʻOkoʻa ka nui o ka wikamina C āu e pono ai i kēlā me kēia lā ma muli o kou makahiki a me kou kāne. Eia nā ʻōlelo aʻoaʻo laulā.
| Pūʻulu makahiki | Ka Pono o ka Vitamin C i kēlā me kēia lā (mg) |
|---|---|
| Nā pēpē (7-12 mahina) | 50 mg |
| Nā keiki (1-8 makahiki) | 15-25 mg |
| Nā keiki (9-13 makahiki) | 45 mg |
| Kāne makua | 90 mg |
| Nā wāhine makua | 75 mg |
| Nā wahine hāpai | 85 mg |
| Nā makuahine hānai | 120 mg |
Mea nui: Inā he mea puhi paka ʻoe, pono ʻoe i 35 milligrams (35 mg) ʻoi aku ka nui o ka wikamina C i kēlā me kēia lā ma mua o ke kanaka maʻamau.
Aia kekahi mau hopena ʻaoʻao o ka lawe ʻana i ka nui o ka wikamina C?
ʻO ka maʻamau, ʻaʻole pilikia nui ka nui o ka huaora C mai ka meaʻai, no ka mea, ʻo ka nui i pono ʻole ʻia e ke kino ua hoʻokuʻu ʻia i loko o ka mimi.
Eia nō naʻe, ʻo ka lawe ʻana i nā mea hoʻopihapiha wikamina C i nā nui kiʻekiʻe (ʻoi aku ma mua o 2000mg i kēlā me kēia lā) hiki ke hana i kekahi mau hopena ʻaoʻao, e like me ka ʻeha o ka ʻōpū, ka ʻeha o ka umauma, ka ʻeha poʻo, ka maʻi pākī, a me nā pōhaku puʻupaʻa.
Eia kekahi, hiki i nā papa wikamina C ke launa pū me kekahi mau lāʻau lapaʻau (e laʻa me nā lāʻau anti-cancer, nā lāʻau hoʻokahe koko).
No laila, e ʻoluʻolu e nīnau i kāu kauka ma mua o ka hoʻohana ʻana i nā papa huaora C, ʻoiai inā ʻoe e hāpai ana, hānai waiū, a i ʻole e lawe ana i ka lāʻau lapaʻau no kekahi maʻi ʻē aʻe (e laʻa me ka maʻi puʻupaʻa, ka maʻi akepaʻa, ka gout ).
Leka Lawe-Home
- He mea nui ka Vitamin C no ko mākou kino, e hoʻoikaika ana i ka pale ʻana i ka maʻi a mālama i ke olakino o ko mākou ʻili.
- ʻO ke ala maikaʻi loa a palekana hoʻi e loaʻa ai ka wikamina C, ʻo ia ka hoʻokomo ʻana i nā huaʻai a me nā mea kanu hou e like me ka guava, nā ʻalani, ka chili iʻa, a me ka mango i kāu meaʻai.
- Inā ʻoe e lawe i nā mea hoʻopihapiha huaora C, e hana pēlā ma lalo o ke aʻo a kāu kauka.
- ʻO ka ʻai kaulike ka hoʻopukapuka maikaʻi loa i ke ola olakino.
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