Holo ka hapanui o kākou no ka wikamina C i ka wā e ʻike mua ai kākou i ke anu, ʻeā? Lawe kekahi poʻe i nā pila wikamina C, inu kekahi i nā mea inu e like me ka wai ʻalani, nā kulu kō, nā kī, a me nā mea ʻē aʻe e loaʻa ai ka wikamina C. Ua mau kēia ʻano mai ka makahiki 1970. Akā, ʻoiai kona kaulana, ʻōlelo nā loea he kakaikahi wale nō nā hōʻike e hōʻoia ana he kōkua maoli ka wikamina C i ke anu. No laila, e hele pololei kākou i ke kiko.
He aha kēia wikamina C?
I ka ʻōlelo maʻalahi, he huaora koʻikoʻi ka huaora C e mālama ai i ko kākou kino i ke olakino a me ka ikaika. Hana pū ia ma ke ʻano he antioxidant ikaika, ʻo ia hoʻi ke kōkua i ka pale ʻana i ka hōʻino ʻia ʻana o nā ʻāpana i loko o ko kākou kino.
Kōkua ka wikamina C i ka mālama ʻana i nā iwi olakino, nā ʻiʻo, a me nā kīʻaha koko i loko o ko kākou kino. Eia kekahi, he mea nui ka wikamina C no ka hana ʻana i ka collagen, kahi protein he mea nui no ka ʻili olakino, a no ke kino e omo pono i ka hao i loko o nā meaʻai a kākou e ʻai ai.
Hiki iā kākou ke loaʻa maoli ka wikamina C mai nā mea kanu a me nā huaʻai. Loaʻa iā kākou ka wikamina C mai nā hua citrus e like me nā ʻalani, nā tangerine, a me nā lime, a me nā huaʻai e like me ka guava, guava, a me ka guava. Eia kekahi, hiki iā ʻoe ke loaʻa nā pila wikamina C a me nā papa nau mai nā hale kūʻai lāʻau lapaʻau.
No laila, ʻaʻole hiki i ka wikamina C ke pale a hoʻōla paha i ke anu?
ʻO kēia ka nīnau nui loa a nā kānaka a pau. Ua aʻo ʻia ka Vitamin C no nā makahiki he nui ma ke ʻano he lāʻau lapaʻau no ke anu maʻamau. Akā, ua kūʻē nā hopena. Ma keʻano holoʻokoʻa, ʻōlelo nā loea ʻaʻohe pono koʻikoʻi o ka vitamin C i ka pale ʻana i ke anu maʻamau a i ʻole ka hōʻemi ʻana i kona mau hōʻailona.
No ka laʻana, ma kahi noiʻi nui i mālama ʻia i ka makahiki 2007, ua kālailai nā kānaka noiʻi ma mua o 60 mau noiʻi i mālama ʻia i nā makahiki 60 i hala iho nei e ʻike inā hiki i ka lawe ʻana i 200 milligrams a ʻoi aku paha o ka huaora C i kēlā me kēia lā ke hōʻemi i ke alapine (frequency), ka lōʻihi, a i ʻole ke koʻikoʻi o ke anu.
ʻO ka mea a lākou i ʻike ai , ʻo ka lawe ʻana i ka wikamina C ma hope o ke anu ʻaʻole ia e hōʻemi i ka nui o nā lā āu e maʻi ai a i ʻole ke koʻikoʻi o ka maʻi .
Akā, i kēlā me kēia lā, i kēlā me kēia lāInā loaʻa i kekahi ke anu i ka wā e lawe ana i ka wikamina C, hiki ke hoʻemi iki ʻia ka lōʻihi o ke anu. ʻO ia hoʻi, ma kahi o 8% i nā pākeke a me 14% i nā keiki.
He aha ka ʻōlelo maoli a kēia mau pakeneka?
E hoʻomaopopo iki kākou i kēia.
- ʻO kahi kanaka makua e ʻeha mau ana i ke anu no kahi o 12 mau lā o ka makahiki, ʻoiai inā e lawe lākou i ka nui o ka wikamina C i kēlā me kēia lā a puni ka makahiki, e ʻeha nō lākou i ke anu no kahi o 11 mau lā. Hoʻokahi wale nō lā i emi iho ai kēlā.
- Eia kekahi, ʻo kahi keiki ʻōpiopio e maʻi ana i ke anu ma kahi o 28 mau lā o ka makahiki hiki ke hōʻemi i kēlā helu i kahi o 24 mau lā ʻoiai inā lawe lākou i ka wikamina C i kēlā me kēia lā. He ʻokoʻa kēlā ma kahi o ʻehā mau lā.
Ma 7 mau haʻawina ʻē aʻe, ua ʻike ʻia ʻaʻole ʻoi aku ka maikaʻi o ka huaora C ma ke ʻano he lāʻau lapaʻau no ke anu maʻamau ma mua o ka placebo.
| Nā Hoʻohana a me nā Hopena o ka Vitamin C | He aha ka mea i ʻike ʻia ma ke ʻano ʻepekema |
|---|---|
| E lawe i kēlā me kēia lā e pale aku i ke anu | ʻAʻole ia e hōʻemi i ke alapine (frequency) o ke anu no nā kānaka he nui. |
| Ke lawe nei ma hope o ke anu | ʻAʻole ia e hōʻemi i ka lōʻihi o ka maʻi a i ʻole ke koʻikoʻi o nā hōʻailona. |
| Nā pōmaikaʻi o ka hoʻohana mau ʻana i kēlā me kēia lā | Inā loaʻa iā ʻoe ke anu, e nalowale paha ia i hoʻokahi a ʻelua paha lā. (Nā hopena ʻaoʻao liʻiliʻi loa) |
| Ka lawe ʻana i kēlā me kēia lā e ka poʻe e komo ana i ka hoʻoikaika kino kaumaha (e like me ka poʻe holo marathon) | Hoʻemi i ka pilikia o ka loaʻa ʻana o ke anu ma 50%. |
No laila he aha ka pōmaikaʻi no nā mea pāʻani?
Eia kekahi mea kūikawā: Ua ʻike ʻia ʻo ka poʻe e hana nui ana i ka hana kino, e like me ka poʻe holo marathon a me ka poʻe e hoʻoikaika kino nui ana, lawe lākou i ka huaora C i kēlā me kēia lā, a ua hoʻemi ʻia ko lākou pilikia o ka loaʻa ʻana o ke anu i ka hapalua (50%) . Akā, ʻaʻole pili kēia iā kākou e ola nei i ke ola maʻamau.
He palekana anei ka lawe ʻana i ka wikamina C? Aia kekahi mau hopena ʻaoʻao?
Ma keʻano laulā, ʻaʻole e hōʻeha ka huaora C āu e loaʻa ai mai nā meaʻai kūlohelohe e like me nā huaʻai a me nā mea kanu. Eia kekahi, ʻo ka lawe ʻana i nā mea hoʻohui huaora C i nā nui i ʻōlelo ʻia he palekana no ka hapa nui o ka poʻe.
ʻO ka ʻai i kēlā me kēia lā i ʻōlelo ʻia ( RDA ) no ke kāne makua he 90 milligrams, a no ka wahine he 75 milligrams.
Eia nō naʻe, hiki ke hoʻoweliweli ka lawe ʻana i ka nui o ka wikamina C. ʻO ka lawe ʻana ma mua o 2,000 milligrams i ka lā no kahi pākeke hiki ke hana i nā hopena ʻaoʻao e like me nā pōhaku puʻupaʻa, ka nausea, a me ka maʻi pākī .
No laila, inā ʻoe e noʻonoʻo ana e lawe i nā pila huaora C a i ʻole nā mea hoʻohui ʻē aʻe no ke anu, ʻoiai ma mua o ka lawe ʻana i nā lāʻau kiʻekiʻe, e kamaʻilio me kāu kauka no ka ʻōlelo aʻo. E kuhikuhi ʻo ia i ke koho maikaʻi loa no kou kūlana olakino.
Leka Lawe-Home
- No ke kanaka maʻamau, ʻaʻole hiki i ka lawe ʻana i ka wikamina C i kēlā me kēia lā ke pale aku i ke anu.
- ʻAʻole ka lawe ʻana i ka wikamina C ma hope o ke anu e hoʻopau koke i ka maʻi a hōʻemi paha i nā hōʻailona.
- Inā ʻoe e hoʻomau i ka lawe ʻana i ka wikamina C i kēlā me kēia lā, hiki iā ʻoe ke hoʻopōkole wale i ka lōʻihi o kou anu i hoʻokahi lā. He pōmaikaʻi liʻiliʻi loa kēia.
- ʻO ke ala maikaʻi loa e loaʻa ai ka wikamina C, ʻo ia ka ʻai ʻana i nā huaʻai a me nā mea kanu maoli e like me nā ʻalani, kuava, a me nā mango.
- E kūkākūkā mau me kāu kauka ma mua o ka lawe ʻana i nā mea hoʻopihapiha wikamina C, ʻoiai ma nā nui kiʻekiʻe. Hiki i nā nui kiʻekiʻe ke hana i nā hopena ʻaoʻao.
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