Kua rongo tonu koe i te kīwaha, "Kai nui i te karaka, ā, e kore koe e pāngia e te mate." Ehara tēnei i te kōrero noa iho. Ko te tino toa o tēnei ko te huaora C. Nō reira, i tēnei rā, me kōrero tātou mō ngā mea katoa, he tino māmā noa iho, mō tēnei hoa pai o tō tātou tinana e kiia nei ko te huaora C.
Know your body mass index (BMI) and weight classification
He whakarāpopototanga, he aha te huaora C?
Ko te Huaora C, ko tōna ingoa pūtaiao rānei ko (L-ascorbic acid), he huaora wairewa-wai. He mea nui mō ō tātou tinana. Ahakoa ka taea e ētahi kararehe te hanga huaora C i roto i ō rātou tinana, kāore i a tātou, arā, te tangata, taua pūkenga. Nō reira, me whiwhi tātou i te huaora C mai i ngā kai e kainga ana e tātou, e inu ana hoki.
He taonga nui ngā hua me ngā huawhenua hou o te huaora C. Ka taea hoki e koe te tango i ngā tāpiringa huaora C mēnā e tika ana. Engari ka kōrerohia tēnā i muri mai.
He aha te hiranga o te huaora C mō ō tātou tinana?
He toa nui te Huaora C e āwhina ana i tō tātou tinana ki te mahi i ngā mahi maha.
- Te Kiri, ngā Wheua, me te Whakaora i te Matū: E hiahiatia ana te Huaora C hei hanga i tētahi pūmua e kiia nei ko te "Collagen," e āwhina ana ki te hanga i ngā mea pēnei i tō tātou kiri, kapia, me ngā oko toto. Whakaarohia, ina pāngia koe e te patunga, ka tere te ora nā tēnei collagen. Ka āwhina hoki ia ki te pupuri i ō tātou wheua, niho, me te kiriuhi i ngā pito o ō tātou wheua kia ora.
- Ka whakapakari i te ārai mate: He rite ngā toto toto mā ki ngā hōia i roto i tō tātou tinana. Ina pāngia tātou e te mate, ka āwhina te huaora C i a tātou ki te whakaputa i ētahi atu toto toto mā me te whawhai ki te mate. Arā, ka whakapakari i tō tātou pūnaha ārai mate.
- Hei ārai mate: Kei reira ngā matūriki kino e kiia nei ko ngā "raruraru kore utu" e kino ai ngā pūtau o tō tātou tinana, e tere ai te koroheketanga, ā, e whai wāhi ana ki ngā mate pēnei i te mate pukupuku me te mate manawa. Ka tiakina e te Huaora C ō tātou pūtau mai i ēnei matūriki kino.
- Āwhina i te mimiti rino: Ka āwhina te Huaora C i te tinana kia pai ake te mimiti i te rino i roto i ngā kai e kainga ana e tātou.
Ka aha mēnā kāore i te rawaka te huaora C i roto i a koe?
He onge te korenga nui o te huaora C i ēnei rā. Heoi, he nui ake te mōrearea o ētahi tāngata. Hei tauira, ko te hunga e momi hikareti ana, e kai ana i ngā kai tino here, ā, he mate hauora anō hoki tō rātou, pērā i te mate pukupuku, te mate tākihi rānei, ka nui ake pea te mōrearea.
Ka taea e te korenga nui o te huaora C te arahi ki te mate e kiia nei ko te "Scurvy". Ko ngā tohu o tēnei:
- Ngenge tonu
- Te riri me te pouri mō te kore take
- Te mamae nui i ngā hononga me ngā waewae
- Ngā kapia pupuhi me te toto
- Ngā ira whero, kikorangi rānei i runga i te kiri
- Ka tere te maru, ahakoa he paku maru te kiri
Ko ēhea ngā kai tino reka e nui ana te huaora C?
Ko te huarahi pai ki te tiki huaora C ko te tango i ngā kai māori, kaua ko te tango pire. Anei te rārangi o ngā kai tino reka e nui ana te huaora C.
| Kai | Motuhaketanga |
|---|---|
| Kuawa | He pono ko te Huaora C te kīngi. He nui atu i te nui o te Huaora C e taunakitia ana mō ia rā kei roto i te kuawa kotahi. |
| Pepa Pere | He nui te huaora C i roto i ngā pepa tiri whero. Neke atu i te rua te nui o te huaora C kei roto i te kapu kotahi i te karaka. |
| Ārani | Ko tētahi o ngā puna rongonui o te huaora C e mōhiotia ana e te katoa. Ka whakaratohia e te karaka rahi-waenga te nuinga o ngā whakaritenga o ia rā. |
| Pūrokoro | Ka miharo koe ki te mōhio he rite te nui o te huaora C i roto i te kapu pūrokoro ki te nui o te karaka! |
| Rōpere | He nui atu i te nui o te huaora C me ētahi atu antioxidants whai hua e taunakitia ana mō ia rā kei roto i tētahi kapu inu. |
| Kiwi | He iti engari kī tonu i te pai. Neke atu i te haurua o te huaora C e taunakitia ana mō ia rā e whakaratohia ana e te kiwi kotahi. |
| Nelli, rēmana, karaka | Tērā atu anō ētahi mea he nui te huaora C e kitea ngāwari ana i tō tātou whenua. |
Ētahi atu painga o te huaora C
He pānga tōna ki te makariri?
Kāore e taea e te Huaora C te ārai i te makariri. Kia maumahara ki tēnā. Heoi, e whakaatu ana ngā rangahau ahakoa ka pāngia koe e te makariri, mā te nui o te huaora C ka taea te whakapoto i tōna roa mō te rā kotahi, ā, ka iti ake te kino o ngā tohu.
Āwhina ki te tiaki i te mate pukupuku?
Kua whakaatuhia e ētahi rangahau mā te nui o te huaora C mai i ngā hua me ngā huawhenua ka whakaiti i te mōrearea o ētahi momo mate pukupuku, pērā i te mate pukupuku o te pūkahukahu, te ū, me te koroni. Heoi, kāore he taunakitanga mārama e whakaatu ana ko te tango i ngā pire huaora C ka whakarato i tēnei tiaki.
Āwhina ki te tiaki i te tirohanga?
E whakaarohia ana mā te huaora C, ina honoa ki ētahi atu matūkai, ka āwhina i te whakaroa i te whanaketanga o te mate kanohi e pā ana ki te koroheketanga (AMD), he mate e ngoikore ai te tirohanga i a tātou e pakeke haere ana. Heoi, me nui ake ngā rangahau mō tēnei.
E hia te nui o te huaora C e hiahiatia ana e koe i ia rā?
Ka rerekē te nui o te huaora C e hiahiatia ana e koe i ia rā, i runga i tō tau me tō ira tangata. Anei ngā taunakitanga whānui.
| Rōpū tau | Te hiahiatanga o te Huaora C o ia rā (mg) |
|---|---|
| Pēpi (7-12 marama) | 50 mg |
| Tamariki (1-8 tau te pakeke) | 15-25 mg |
| Tamariki (9-13 tau te pakeke) | 45 mg |
| Tāne pakeke | 90 mg |
| Ngā wāhine pakeke | 75 mg |
| Ngā wāhine hapu | 85 mirigramu |
| Ngā whaea e whāngai ana i ngā pēpi | 120 mg |
He mea nui: Mena he kaipaipa koe, me nui ake te huaora C e 35 mirikaramu (35 mg) i te tangata noa.
He pānga taha anō kei te nui rawa te huaora C e kainga ana?
I te nuinga o te wā, ehara i te raruraru nui te nui rawa o te huaora C e kainga ana mai i te kai, nā te mea ko te nui kāore e hiahiatia ana e te tinana ka puta i roto i te mimi.
Heoi, mā te tango i ngā tāpiringa huaora C i ngā horopeta nui (neke atu i te 2000mg ia rā) ka pā mai ētahi pānga taha, pērā i te mamae o te puku, te mamae o te uma, te ānini, te korere, me ngā kohatu tākihi.
Waihoki, ka taea e ngā papa huaora C te taunekeneke me ētahi rongoā (hei tauira, ngā rongoā ārai-matepukupuku, ngā rongoā whakaiti toto).
Nō reira, kia mōhio koe ki te kōrero ki tō tākuta i mua i te whakamahi i ngā papa huaora C, inā koa kei te hapu koe, kei te whāngai u, kei te tango rongoā rānei mō tētahi atu mate hauora (hei tauira, te mate tākihi, te mate ate, te kauti ).
Karere Tangohia ki te Kāinga
- He matūkai nui te Huaora C mō te tinana, e whakapakari ana i te ārai mate, e pupuri ana hoki i te hauora o te kiri.
- Ko te huarahi pai me te huarahi haumaru ki te tiki huaora C ko te whakauru i ngā hua me ngā huawhenua hou pērā i te kuawa, te karaka, te ika, te tiri me te māngo ki roto i tāu kai.
- Mena kei te tango koe i ngā tāpiringa huaora C, me mahi i raro i te tohutohu a tō tākuta anake.
- Ko te kai taurite te haumitanga pai rawa atu mō te oranga hauora.
No comments yet. Be the first to share your question or experience below.