He aha ka mea i loko o ka Vitamin C? He aha ka Vitamin C Deficiency?

Loaʻa ka Vitamin C i nā huaʻai e like me ka ʻalani, tangerines, grapefruit, lemona, kiwi, pineapple a me nā strawberries. He aha ka ʻokoʻa o ka huaʻai C me nā hua? ʻO nā huaʻai e like me ka ʻulaʻula a me ka ʻōmaʻomaʻo, nā ʻōmato, ka arugula, ka pā paʻi, ka letus, nā pūhaka rose, ka broccoli, ke kāpeti, a me ka spinach nā kumu maikaʻi loa o ka huaora C. 

ʻO ka nele o ka Vitamin C, ʻo ia hoʻi, ʻaʻole lawa ka huaora C i loko o ke kino. No ka mea, e like me kā mākou i ʻōlelo ai ma luna, ua nui ka huaora C i nā meaʻai he nui. I ka nele o ka huaora C, loaʻa mai kahi maʻi i kapa ʻia ʻo scurvy.

ʻO ka pōmaikaʻi kaulana loa o ka vitamina C ʻo ia ka hoʻomaikaʻi ʻana i ka pale ʻana. Ma waho aʻe o kēia, pale ia i ka maʻi puʻuwai, maikaʻi i ke koko kiʻekiʻe, hoʻopau i ka nele o ka hao a pale i ka maʻi kanesa. Aia kekahi mau pōʻino o ka lawe nui ʻana i ka huaora C me nā mea hoʻohui huaʻai C, e like me ka hoʻoulu ʻana i nā pilikia digestive.

ʻO ka pono o kēlā me kēia lā no ka huaora C he 75 mg no nā wahine a me 90 mg no nā kāne. Akā, aia kekahi mau hihia e pono ai e lawe hou aku. ʻo kahi laʻana; ʻO ka poʻe e hoʻōla nei mai nā maʻi maʻi mau, nā ʻeha a me nā mea puhi paka, pono ka nui o ka huaora C.

I kēia manawa e wehewehe kikoʻī kākou i nā mea a pau e ʻike ai e pili ana i ka vitamina C.

He aha ka vitamina C?

ʻO ka Vitamin C, ka mea i kapa ʻia ʻo ascorbic acid, he ʻano huaola e pono ai ke kino o ke kanaka e hana i ka protein collagen i loaʻa i loko o nā kīʻaha koko, cartilage, nā ʻiʻo a me nā iwi. he vitamina hiki ole i ka waiʻo ia Hana ia ma ke ʻano he antioxidant i ke kino a hāʻawi i ka pale ʻana i nā maʻi. ʻo kahi laʻana; ʻO ka loaʻa ʻana o ka nui o ka huaora C e kōkua i ka poʻe i loaʻa i ke anu e hoʻōla koke, a me ka pale ʻana iā lākou mai ke anu maʻamau.

He aha ka hana o ka huaora C?

ʻO ka Vitamin C, kekahi o nā huaora antioxidant, hoʻoikaika i ka pale ʻana a pale i nā maʻi maʻi. Mālama ia i ka maʻi kanesa. ʻO ia kekahi o nā huaora maikaʻi loa no ke olakino ʻili. Ma muli o ka maikaʻi o ka hoʻohaʻahaʻa ʻana i ka cholesterol, hoʻopau ia i nā mea pilikia no ka maʻi puʻuwai. Loaʻa iā ia kahi hopena pale i nā maʻi maʻi e like me ka maʻi diabetes type 2 a me ka maʻi Alzheimer. He kuleana koʻikoʻi ia i ka hoʻokumu ʻana o ka iwi, ka hoʻōla ʻana i ka ʻeha, ka hao hao, a me ka hoʻomohala ʻana a me ka mālama ʻana i nā ʻiʻo pili.

Nui nā ʻano o ka huaora C. ʻO kekahi o lākou he ascorbic acid. ʻO nā ʻano ʻē aʻe:

• ʻakika Ascorbic
• sodium ascorbate
• calcium ascorbate
• magnesium ascorbate
• potassium ascorbate
• manganese ascorbate
• Zinc ascorbate
• molybdenum ascorbate
• Chromium ascorbate

Nā Pono Vitamin C

He antioxidant ikaika ia: ʻO ka Vitamin C he antioxidant ikaika e hoʻoikaika i nā pale kūlohelohe o ke kino. ʻO nā antioxidants nā mole e hoʻoikaika i ka ʻōnaehana pale. Hana lākou i kēia ma ka pale ʻana i nā cell mai nā molekala ʻino i kapa ʻia he radical manuahi. Ke kūkulu ʻia nā radical manuahi, hiki mai kahi maʻi i kapa ʻia ʻo ke koʻikoʻi oxidative, kahi e hoʻoulu ai i nā maʻi maʻi he nui.

E hakakā i ke koko kiʻekiʻe: He pilikia ke koko kiʻekiʻe no ka maʻi puʻuwai. Hoʻohaʻahaʻa ka Vitamin C i ke koko kiʻekiʻe i ka poʻe me ke koko kiʻekiʻe a me ke koko kiʻekiʻe ʻole. Eia naʻe, ʻaʻole pono ka poʻe me ke koko kiʻekiʻe e hoʻohana wale i ka huaora C no ka mālama ʻana.

Kāohi i nā maʻi puʻuwai: Hoʻonui ke koko kiʻekiʻe a me ka cholesterol maikaʻi ʻole i ka maʻi puʻuwai. ʻO ka lawe ʻana ma ka liʻiliʻi he 500 mg o ka huaora C i kēlā me kēia lā a i ʻole ka ʻai ʻana i nā meaʻai i loaʻa ka huaora C e hoʻopau i nā kumu pilikia no ka maʻi puʻuwai.

Hoʻohaʻahaʻa i ke kiʻekiʻe o ka uric acid i loko o ke koko: maikaiHe maʻi ia ma muli o ka mumū o nā ami. Loaʻa nā hōʻailona o ka gout ke nui ka waika uric i loko o ke koko. ʻO ka ʻakika uric kahi hua ʻōpala i hana ʻia e ke kino. Ma nā kūlana kiʻekiʻe, hiki ke hōʻiliʻili i nā hui. Pono ka Vitamin C no ka poʻe maʻi gout no ka mea e hoʻemi ana ia i ka waika uric i loko o ke koko.

Kāohi i ka hao: He mau hana koʻikoʻi ko ka hao i loko o ke kino, e like me ka hana ʻana i ke koko ʻulaʻula a me ka lawe ʻana i ka oxygen. Hoʻonui ka Vitamin C i ka hao mai ka meaʻai. No laila, hoʻopauʻia ka pilikia o ka hao.

Hoʻoikaika i ka palekana: Loaʻa ka Vitamin C i nā ʻāpana he nui o ka ʻōnaehana pale. ʻO ka mea mua, hoʻolaha ia i ka hana ʻana o nā keʻokeʻo keʻokeʻo i kapa ʻia he lymphocytes a me nā phagocytes. Mālama kēia mau pūnana i ke kino mai nā maʻi. Hāʻawi pū ia i ka pale o ke koko keʻokeʻo. He ʻāpana koʻikoʻi ia o ka ʻōnaehana pale o ke kino. Hoʻoikaika ia i ka pale ʻili a hoʻopōkole i ka manawa ho'ōla o nā ʻeha.

Kāohi i ka nalowale hoʻomanaʻo pili makahiki: ʻO ke koʻikoʻi oxidative a me ka mumū i loko o ka ʻōnaehana nūnū waena ke kumu i nā maʻi e hōʻino i ka hoʻomanaʻo, e like me ka dementia. ʻO nā haʻahaʻa haʻahaʻa o ka huaora C i loko o ke koko ke kumu i nā pilikia hoʻomanaʻo me ka makahiki. No ka mea he antioxidant ka vitamina C, he hopena hoʻomanaʻo kona.

Hoʻoponopono i ke koko: Hana ʻia ka Vitamin C ma ke ʻano he diuretic. Hiki i nā puʻupaʻa ke wehe i ka sodium a me ka wai mai ke kino. Hoʻokuʻu kēia i ke kaomi ma nā paia o ke kīʻaha koko.

Kāohi i ke kanesa: Hoʻolohi ka Vitamin C i ka ulu ʻana o ka prostate, ate, colon a me nā ʻano maʻi maʻi ʻē aʻe.  

Kōkua i ka mālama ʻana i ka osteoarthritis: Kōkua ka Vitamin C i ka pale ʻana i ka maʻi ʻāʻī a mālama i ke olakino o nā ami.

Mālama i ke olakino maka: ʻO ka hoʻohana ʻana i ka Vitamin C e hoʻemi i ka pilikia o ka cataracts. Pili ka makahiki ke lawe pū ʻia me nā meaʻai pono ʻē aʻe hoʻohaʻahaʻa macularpale ia. Hoʻopaʻa ia i ka hana kūpono o nā ʻāpana retinal. Kākoʻo ia i ke olakino o nā aʻa koko ma nā maka.

Ka mālama ʻana i ka preeclampsia: Kōkua ia i ka mālama ʻana i ka preeclampsia, ʻo ia hoʻi ke koko kiʻekiʻe i ka wā hāpai. ʻO ke kaumaha oxidative ke kuleana no kēia kūlana. Ke kaua nei ka Vitamin C i ke koʻikoʻi oxidative.

Mālama i nā ʻāʻī: ʻO ka nele o ka huaora C ke kumu o ka gingivitis. ʻO nā haʻahaʻa haʻahaʻa o kēia huaora e hoʻonāwaliwali i nā ʻiʻo pili a wāwahi i nā capillaries.

Kāohi i nā allergies: Hoʻemi ka Vitamin C i ka hoʻokuʻu ʻana o ka histamine, pēlā e pale ai i nā allergies. 

Hoʻoponopono i ke kō koko: lawe mau i ka huaora C, Hoʻoponopono i ke kō koko i ka maʻi diabetic. Kāohi ia i ka pōʻino pili i ka maʻi diabetes i nā kīʻaha koko.

Kāohi i ka scurvy: I kēia mau lā, he kakaikahi loa nā hihia o ka scurvy. Loaʻa ia i ka poʻe i ʻai ʻole i ka nui o ka vitamina C. Hiki ke pale ʻia ka scurvy me 10 grams o ka huaora C i kēlā me kēia lā.

Hoʻomaikaʻi i ke ʻano: He hopena koʻikoʻi ka Vitamin C i ko mākou ʻano. Hoʻemi ia i ka hopohopo.

Hāʻawi ia i ka ikehu: Hoʻemi ia i ka luhi ke lawe ʻia i loko o nā kumu kūpono.

Nawaliwali anei ka huaora C?

ʻO ka nele o ka Vitamin C e pale i ke kaumaha a me ka momona. Hoʻoikaika kēia huaora i ka metabolism. No laila, kōkua ia e lilo i ke kaumaha.

Nā Pono Vitamin C no ka ʻili

Hiki iā mākou ke ʻōlelo ʻo kekahi o nā huaora maikaʻi loa ma ka ʻili ʻo ka huaora C. He mea maikaʻi loa ia no ka ʻili i ka hoʻopaʻa ʻana i ka ʻili a me ka hōʻemi ʻana i nā hopena o ka ʻelemakule. Eia nā pono o ka huaora C no ka ʻili:

• Hāʻawi ia i ka ho'ōla wikiwikiʻana i nāʻeha. Me nā ʻeha kuni.
• He kuleana ko ia i ka synthesis o collagen, e hoʻopaʻa i ka ʻili. Hoʻemi ʻo Collagen i nā wrinkles a me nā hōʻailona o ka ʻelemakule.
• Hoʻoponopono ia i nā sunburns.
• Kōkua ia i ka mālama ʻana i ka eczema, kahi maʻi ʻili.
• Kāohi ia i ka ʻili o ka ʻili.
• Hoʻomaikaʻi i ke ʻano a me ke ʻano o ka ʻili.
• Hoʻemi i ke ʻano o nā pōʻai ʻeleʻele ma lalo o ka maka.
• Kāohi ia i ka ʻili mai ka luhi a haikea.
• Hiki ke maʻalahi ka ʻili.

Nā Pōmaikaʻi lauoho o ka Vitamin C

Hoʻonui ka Vitamin C i ke kahe koko i ke poʻo. Loaʻa iā ia kahi hana pale i ka haki ʻana o ka lauoho. Hoʻoikaika ia i ka ulu lauoho. Eia kekahi, hoʻemi ia i ka lauoho lauoho a hoʻolohi i ka hina. Hiki ke helu ʻia nā pono o ka vitamina C no ka lauoho penei:

• E hakakā ana i ka dandruff.
• Kāohi ia i ka hina o ka lauoho.
• Hoʻoikaika ia i ka lauoho.
• Hāʻawi ia i ka mālamalama.
• Kāohi ia i ka lauoho lauoho.
• Hoʻoikaika ia i ka ulu lauoho hou.

He aha ka Vitamin C?

Ke noʻonoʻo mākou i nā meaʻai i loaʻa ka nui o ka huaora C, manaʻo mākou i nā ʻalani a me nā lemona. ʻOiaʻiʻo, loaʻa ka nui o ka huaora C i nā huaʻai. Akā ʻoi aku ka nui o nā huaʻai C ma mua o nā huaʻai. ʻO kaʻoiaʻiʻo, nui nā meaʻai i loaʻa kahi hapa liʻiliʻi o kēia vitamina. No laila he aha ka nui o ka vitamina C?

• rosehip
• ʻO ka pepa chili
• guava
• pepa melemele momona
• Nāwaho
• Thyme
• Parsley
• kiwi
• broccoli
• Palukela kupu
• Limon
• Trabzon Persimmon
• Papaya
• strawberries
• alani

Rosehip: ʻO Rosehip ka waiwai nui o nā meaʻai i loaʻa i ka huaora C. Aia ma kahi o ʻeono mau pūhaka rose he 119 mg o ka huaora C.

Pepa wela: Hoʻokahi pepa wela ʻōmaʻomaʻo he 109 mg o ka huaora C. Hoʻokahi pepa ʻulaʻula he 65 mg o ka huaora C. ʻO ia hoʻi, ʻoi aku ka kiʻekiʻe o ka nui o ka vitamin C o ka pepa wela.

Kahua: No Mekiko a me ʻAmelika Hema kēia hua ʻulaʻula. ʻekahi guava Hāʻawi ia i 126 mg o ka huaora C, kahi e hoʻokō ai i ka 140% o ka pono o kēlā me kēia lā.

Pepa melemele momona: Piʻi ka huaora C o nā pepa ʻono a i ʻole ka bele ke oʻo. ʻO ka nui o ka huaora C o 75 grams o ka pepa melemele he 13 mg. Loaʻa iā 152% o ka pono o kēlā me kēia lā. ʻO ia ka pālua o ka nui i loaʻa i nā pepa ʻōmaʻomaʻo.

ʻO nā currants: Loaʻa i ka 56 grams o ka currant ʻeleʻele he 101 mg o ka huaora C, e like me 112% o ka pono o kēlā me kēia lā.

Thyme: thyme hou Loaʻa ʻekolu manawa ʻoi aku ka nui o ka huaora C ma mua o ka ʻalani. ʻO ia ka mea kanu me ka manaʻo kiʻekiʻe o ka vitamina C ma waena o nā mea ʻala. Loaʻa i ka 28 grams o koume hou he 50 mg o ka huaora C, ʻo ia ka 45% o ka pono o kēlā me kēia lā.

Pāʻili: ʻElua punetune (8 grams) hou parsleyLoaʻa iā ia he 10 mg o ka huaora C. ʻO ka pāhiri kahi kumu mea kanu o ka hao. Hoʻonui ka Vitamin C i ka lawe ʻana o ka hao mai nā mea kanu. 

Kiwi: he nui waena kiwiLoaʻa iā ia he 71 mg o ka huaora C. Loaʻa kēia i ka 79% o ka pono o kēlā me kēia lā.

Broccoli: broccolihe mea kanu kea. Loaʻa i ka hapalua kīʻaha o ka broccoli i kuke ʻia he 51 mg o ka huaora C. Pili kēia i ka 57% o ka pono o kēlā me kēia lā.

Palukela kupu: hapalua kīʻaha moʻa Palukela kupuLoaʻa iā ia he 49 mg o ka huaora C. Loaʻa kēia i ka 54% o ka pono o kēlā me kēia lā.

Lemona: Hoʻokahi lemona maka, me ka ʻili, he 83 mg o ka huaora C. Pili kēia i ka 92% o ka pono o kēlā me kēia lā.

Trabzon Persimmon: Trabzon PersimmonHe hua ʻalani ia e like me ka ʻōmato. Loaʻa i kahi persimmon he 16.5 mg o ka huaora C. Loaʻa kēia i ka 18% o ka pono o kēlā me kēia lā.

ʻOkoleka: 145 kīʻaha (XNUMX grams) papayaLoaʻa iā 87 mg o ka huaora C. ʻO ia ke ʻano o ka hoʻokō ʻana i ka 97% o ka pono o kēlā me kēia lā.

Strawberry: Aia he 152 mg o ka huaora C i loko o 89 grams o nā strawberries. Pili kēia i ka 99% o ka ʻai i kēlā me kēia lā.

Alani: he nui waena alani Hāʻawi ia i ka 78% o ka pono o kēlā me kēia lā o ka huaora C. No laila, aia ka 70 mg o ka huaora C. Ma muli o ka ʻai nui ʻia, ʻo ka ʻalani ka hapa nui o ka lawe ʻana i ka huaora C. ʻO nā hua citrus ʻē aʻe he waiwai nui i ka vitamina C.

Pehea e loaʻa ai ka huaora C mai ka meaʻai me ke olakino?

• He meaʻai koʻikoʻi koʻikoʻi kēia vitamina e hoʻopili i ka ea, ka wai a me ka wela. ʻO ka mea maikaʻi loa, ʻo ia ka ʻai ʻana i nā meaʻai i loaʻa ka huaora C i ka maka a i ʻole ka mahu. Hiki i ka paila ke hoʻemi i ka maikaʻi o ka huaora C a hiki i 33%.
• ʻO ka hoʻoheheʻe ʻana a me ka hoʻomaloʻo ʻana i nā mea kanu no ka manawa lōʻihi ke kumu o ka nalowale o ka huaora C.
• ʻO ka kuke ʻana i nā mea kanu no 20 a 30 mau minuke me ke keakea ʻole ka hopena i ka nalowale o ka hapalua o kā lākou mau meaʻai. Inā hoʻolapalapa ʻoe i nā mea kanu, nalowale ka hapa nui o nā meaʻai i ka wai. No laila e hoʻopau i ka wai āu e kuke ai i nā mea kanu.
• ʻO ka hoʻomaʻamaʻa hou ʻana a me ka hiki ke hoʻemi ʻia ka nui o ka huaora C i ʻelua hapakolu.

He aha ka Vitamin C Deficiency?

ʻO ka hemahema o ka Vitamin C ma muli o ka lawa ʻole ʻana o ka huaora C i ke kino. Ke noʻonoʻo ʻia nā hana o kēia vitamina mai ka hoʻoikaika ʻana i ka pale ʻana i ka hoʻōla ʻana i ka ʻeha, ʻo kona hemahema ke kumu i nā pilikia he nui i ke kino. He meaʻai nui loa ia no ke olakino. ʻO ka mea pōmaikaʻi, he kakaikahi ka nele o ka huaora C, no ka mea, loaʻa ia ma nā meaʻai he nui. 

He aha ke kumu o ka nele o ka vitamina C?

ʻOiai he mea kakaʻikahi, ʻo nā kūlana e like me ka pōʻino, ʻaʻole ʻai i nā huaʻai hou a me nā mea kanu ke kumu o ka nele o ka huaora C. ʻO nā maʻi ʻai e like me ka anorexia ke kumu hoʻi i ka hemahema. ʻO nā kumu ʻē aʻe o ka nele o ka huaora C e pili ana i nā kūlana olakino e pili ana i ka absorption meaʻai, e like me ka maʻi a Crohn a me ka ulcerative colitis. Hoʻonui ka puhi paka i ka pilikia o ka hemahema. No laila, pono ka poʻe puhi paka e lawe i nā huaora C i kēlā me kēia lā e hoʻokō i kā lākou pono.

Nā hōʻailona hemahema o ka Vitamin C

Ke koʻikoʻi ka hemahema o kēia huaora, ulu ka scurvy. Eia nā hōʻailona o ka nele o ka huaora C:

• Nawaliwali
• ʻAʻole hoʻōla nā ʻeha
• ʻeha mau
• nawaliwali o na iwi
• ka nawaliwali o ka immunity
• Hoʻopilikia i ke ʻano o nā bristles
• Loaʻa i ke kaumaha
• ʻili maloʻo
• Pokole o ka hanu
• nawaliwali o na aa koko
• Kaumaha
• kahe koko
• anemia
• ʻeha maʻalahi
• ʻeha ʻulaʻula
• kui puna
• ʻEha hui

ʻO ka ʻai ʻana i ka huaora C e hoʻopau i nā hōʻailona hemahema.

Nā maʻi i ʻike ʻia i ka nele o ka Vitamin C

• Ka maʻi maʻi: ʻO ka Vitamin C he antioxidant e hoʻopau i nā radical manuahi e hōʻino i nā cell i loko o ko mākou kino. ʻO ka nele o kēia huaora hiki ke alakaʻi i ka maʻi kanesa. Pono ka Vitamin C i ka pale ʻana i nā maʻi maʻi e like me ka ʻili, ka pūpū a me ka maʻi maʻi umauma.

• Hānō: Hiki i nā haʻahaʻa haʻahaʻa o ka huaora C i ke kino ke alakaʻi i ka ulu ʻana o ka hānō. I mea e pale ai i ka lilo ʻana i mea maʻi, pono e ʻai mau i nā hua citrus.

• Nā pilikia naʻau: Hiki i ka nele o ka Vitamin C ke hoʻopilikia i ka naʻau e like me ka nāwaliwali o nā kīʻaha koko a me ka emi ʻana o ka hana naʻau. Hōʻike nā haʻawina i ka loaʻa ʻana o ka huaora C mai nā meaʻai kūlohelohe e hōʻemi i ka pilikia o ka maʻi naʻau coronary.

• Ka palekana: Hoʻonui ka Vitamin C i ka hana o nā mea he nui o ka ʻōnaehana pale, e like me nā neutrophils, lymphocytes, a me nā phagocytes. 

• Anemia: ʻO ka anemia kekahi o nā maʻi ma muli o ka lawa ʻole o ka ʻai ʻana i ka huaora C. Hiki i ka Vitamin C ke komo i ka hao e pono ai no ka hemoglobin i loaʻa i loko o ke koko ʻulaʻula. No laila, ʻaʻole lawa ka huaora C i ke kino e hōʻemi i ka hiki o ke kino ke komo i ka hao.

• pōʻino kino pili: ʻO ka nele i ka Vitamin C hiki ke alakaʻi i nā pōʻino koʻikoʻi i ka ʻiʻo pili o ke kino. ʻO ka hōʻailona ʻike mua loa o kēia, ʻo ia ka hoʻokumu ʻana o nā kiko kala ʻulaʻula ma ka ʻili. ʻO ka nawaliwali o nā aʻaʻaʻa hiki ke hoʻoulu i nā pilikia e like me ke kahe koko, nā ʻeha ʻaʻole i ho'ōla, ka ʻeha ami nui i ke kahe ʻana o ke koko ma nā ami, a me ka ʻike pohihihi ma muli o ke kahe ʻana o nā maka.

• Ka lauoho lauoho: ʻO ka nele o ka hao a me ka huaʻai C, me ka anemia, hiki ke hoʻopau i ka lauoho. ʻO ka lauoho lauohoHana ʻia kēia no ka hāʻule ʻana o ke kiʻekiʻe o ke koko ʻulaʻula.

• ʻAʻa pehu a kahe ke koko: E like me ko mākou ʻili, hana ʻia ko mākou ʻāʻī me ka collagen. Hana ʻia kēia e ko mākou kino me ka hoʻohana ʻana i ka huaora C. Me ka ʻole o ka huaʻaʻa C, hiki ke pehu a kahe ke koko i ka wā e holoi ai a palaki ʻia.  

• Scurvy: scurvy Huaʻaila C ma muli o kona hemahema. Hiki ke mālama maikaʻi ʻia kēia maʻi ma o ka hoʻonui ʻana i ka ʻai o ka huaora C. Hoʻonui ʻia ka lawe ʻana i ka Vitamin C ma o ka meaʻai a i ʻole ka lawe ʻana i nā mea hoʻohui.

• Nā maʻi maʻi: Pono ka Vitamin C no ke kōkua ʻana i ke kaʻina hana hoʻōla maoli o ke kino. ʻO ka nele o kēia huaora ke kumu e hoʻōla pono ʻole ai nā ʻeha, ke kuni, a me nā ʻeha liʻiliʻi ʻē aʻe. 

Pākuʻi Vitamin C

Loaʻa pinepine nā mea hoʻohui Vitamin C i ka huaora ma ke ʻano o ka ascorbic acid. Loaʻa nā pōmaikaʻi o ka lawe ʻana i nā mea hoʻohui no ke olakino ākea, ʻoi aku ka maikaʻi o ka ʻili.

ʻO ke ala maikaʻi loa e loaʻa ai ka huaora C ʻo ka ʻai ʻana i nā huaʻai a me nā mea kanu hou. Loaʻa i ka hapa nui o nā huaʻai a me nā mea kanu kēia huaora. ʻO ka poʻe hiki ʻole ke loaʻa i ka nui o ka huaora C hiki ke hoʻohana i nā mea hoʻohui huaora C me ka ʻōlelo aʻo a ke kauka.

Pono ka Vitamin C i kēlā me kēia lā

• ʻO ka nui o ka huaora C i kēlā me kēia lā he 18 mg no nā kāne ma mua o 90 mau makahiki. No nā wahine ma mua o 18, ʻo ia ka 75 mg.
• No nā wahine hāpai a me ka lactating ma luna o 18 mau makahiki, pono lākou e lawe i ka 85 mg a me 120 mg. 
• Wahi a kekahi poʻe akamai, pono e hoʻohui ka poʻe puhi puhi i kahi 35 mg keu i ka nui i makemake ʻia.
• No nā kamaliʻi (0 a 12 mau mahina), ʻo ia ka nui o ka huaora C i ka waiū umauma. 
• 1 mg no nā keiki 3-15 makahiki; 
• 4 mg mai 8 a 25 mau makahiki; 
• ʻO 9 a 13 mau makahiki he 45 mg.
• No nā ʻōpio (14 a 18 mau makahiki), ʻo 75 mg no nā keikikāne a me 60 mg no nā kaikamahine.

Ma kēia pākaukau, hiki iā ʻoe ke ʻike maopopo i ka pono o kēlā me kēia lā no ka huaora C.

makahiki	Kāne kāne	wahine
1-3 makahiki	15 mg	15 mg
4-8 makahiki	25 mg	25 mg
9-13 makahiki	45 mg	45 mg
14-18 makahiki	75 mg	65 mg
makahiki 19+	90 mg	75 mg

Poino Huaola C keu

ʻIke mākou he hoʻoikaika ka huaora C i ka pale ʻana a hoʻōla i nā ʻeha. He mea maikaʻi nō hoʻi i ka ulu ʻana o nā iwi, pale i ka maʻi kanesa, ka maʻi diabetes a me nā maʻi naʻau. No laila, he pōʻino anei ka huaora C? 

ʻAʻole hiki ke ʻōlelo ʻia he pōʻino ka huaora C no ka mea i lawe ʻia mai ka meaʻai. Eia naʻe, hiki ke pōʻino ke lawe nui ʻia ma ke ʻano o nā mea hoʻohui huaʻai C. Hiki iā mākou ke papa inoa i nā pōʻino o ka nui o ka vitamina C penei:

Hiki ke hoʻopilikia i ka digestive

• ʻOi aku ka nui o ka Vitamin C ma mua o 100% o ka pono o kēlā me kēia lā. Ua hoʻonohonoho ʻia ʻo 2.000 mg i kēlā me kēia lā ma ke ʻano he palena kiʻekiʻe. ʻO ka lawe ʻana ma mua o kēia nui o ka huaora C hiki ke hoʻoulu i nā pilikia digestive e like me ka diarrhea a me ka nausea.
• Hiki ke hoʻololi i kēia mau hopena i ka hoʻemi ʻana i ka nui i lawe ʻia. Eia kekahi, nā mea hoʻohui vitamin C kiʻekiʻe, ke hoʻopau ʻia i nā nui ma mua o 2.000 mg i nā pōhaku kīkī a ua hōʻike ʻia ka hemahema o ke kīkī. Eia naʻe, kakaikahi loa kēia i nā kānaka olakino.
• Eia kekahi, ʻo ka poʻe me nā kūlana e hoʻonui ai i ka nui o ka hōʻiliʻili hao i loko o ke kino, e like me ka hemochromatosis, pono e makaʻala e pili ana i ka lawe ʻana i nā mea hoʻohui huaʻai C.
• ʻO kēia ke kumu no ka hoʻohui ʻana i ka huaora C hao haoHiki iā ia ke hoʻonui i ka hao a me ka pōʻino o ke kino.

Loaʻa kēia mau hopena maikaʻi ʻole i ka wā e lawe ʻia ai ka huaora C ma ke ʻano hoʻohui. No ka mea, ʻaʻole hiki ke loaʻa kēia nui o ka vitamina mai ka meaʻai.

ʻAʻole mālama ʻia ka Vitamin C i ke kino

• ʻO ka Vitamin C he vitamina hiki ke hoʻoheheʻe ʻia i ka wai. ʻAʻole like me nā huaora momona, ʻaʻole mālama ʻia i loko o ke kino. Lawe ʻia ka nui i makemake ʻia i nā ʻiʻo ma o ka wai kino. Hoʻokuʻu ʻia nā mea ʻē aʻe i ka mimi.
• No ka mea, ʻaʻole mālama a hoʻopuka ko mākou kino i ka huaora C ma kāna iho, pono e ʻai i nā meaʻai momona i ka huaora C i kēlā me kēia lā.
• ʻAʻole ʻōlelo ʻia ka lawe ʻana i ka nui o ka huaora C ma o nā mea hoʻohui. Inā lawe ʻia ka nui i ka manawa hoʻokahi, ʻaʻohe manawa o ke kino e hoʻolei aku i ka mea hiki ʻole ke hoʻohana. Hiki i kēia ke hana i nā hopena ʻaoʻao e like me ka huhū o ka ʻōpū.

nā meaʻai kūpono ʻole

• Hiki ke ho'opō'ino i ke kino o ka ho'ohana 'ana i nā mea'ai 'ē a'e. No ka laʻana, ka huaora C a me ka huaora B12 i loko o ke kino keleawe hiki ke hoemi i na pae.

E hōʻuluʻulu;

He nui ka Vitamin C i nā huaʻai e like me ka ʻalani, tangerines, grapefruits, lemona, kiwi, pineapples, strawberries, a me nā huaʻai e like me ka ʻulaʻula a me ka ʻōmaʻomaʻo pepa, ʻōmato, arugula, paʻi, letus, ʻūhā rose, broccoli, kāpeti, a me ka spinach.

ʻO ka Vitamin C kahi antioxidant ikaika. No laila, loaʻa iā ia nā pōmaikaʻi e like me ka hoʻoikaika ʻana i ka pale. Loaʻa iā ia nā hana e like me ka pale ʻana i nā maʻi naʻau, ka maʻi kanesa a me ka nele o ka hao, hoʻoponopono i ke kahe koko.

Ma muli o ka nui o ka huaora C i nā meaʻai he nui, he kakaikahi kona hemahema. I ka hemahema nui, hiki mai ka scurvy.

Hoʻoponopono ka hoʻohui ʻana i ka Vitamin C i ka hemahema o ka poʻe i loaʻa ʻole i ka nui o ka huaora C. Eia nō naʻe, ʻo ka lawe nui ʻana e hiki ke hoʻopilikia i ka digestive, ka hao a me nā pōhaku ʻāʻī. ʻO ke ala palekana loa e loaʻa ai ka huaora C ʻo ka ʻai ʻana i nā meaʻai he nui i loaʻa ka huaora C.

ʻO ka nui o ka huaora C i kēlā me kēia lā he 75 mg no nā wahine a me 90 mg no nā kāne. Pono kekahi poʻe e lawe hou aku. ʻo kahi laʻana; Pono ka mea puhi paka e lawe i 35 mg ka nui o ka huaora C ma mua o kēia waiwai.

 Nā kūmole: 1, 2, 3, 4