12 Mea ʻai maikaʻi ʻoi loa i ka Vitamin C

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ʻO ka Vitamin C kahi huaora pono e koi ʻia i ka papaʻai o kēlā me kēia lā. He mea nui ia no ka mea a laila ʻaʻole pono ka wikamina e hoʻoikaika i kou ʻōnaehana pale akā pono no ka hana kūpono o kou kino. ʻO ka wikamina kahi antioxidant ikaika a paipai i ka ulu ʻana o ke kelepona a me ka hana o ka ʻōnaehana puni ^[1] .

He mea maikaʻi nō hoʻi i ka pale ʻana i nā maʻi ʻaʻai, hoʻohaʻahaʻa i nā makaʻi o ka maʻi puʻuwai, e hoʻolohi ana i ke kaʻina ʻelemakule a kōkua i ka lawe ʻana o ka hao a me ka calcium a kōkua i ka hoʻonui ʻana i kāu ʻōnaehana paleʻoniʻoni a hoʻēmi i kāu pae stress. ^[elua] .

ʻAʻole like me nā meaola ʻē aʻe, ʻaʻole hiki i ko mākou kino ke hoʻohua i ka huaora C. No laila, ʻo ke kumu wale nō o ia mea ka meaʻai a mākou e ʻai ai. Ma muli o kēia, ʻike pinepine ʻia ka hemahema o ka wikamina C e hiki ai ke lilo i ka lauoho a me nā kui kiki, nā ʻūlū, nā puhū, kaʻili maloʻo, ka ʻeha o ke kino, ka luhi, nā maʻi puʻuwai, nā loli, nā maʻi a me ka ihu e kahe ana. ^[3] .

I mea e hakakā ai i nā hōʻailona a me nā ʻōuli i hōʻike ʻia aʻe nei, e hoʻopili i ka nui (kaohi ʻia) o ka wikamina C i kāu papaʻai i kēlā me kēia lā.

ʻO nā kiʻiʻoniʻoni hollywood maikaʻi loa 10 2016

E heluhelu e ʻike i nā kumuwaiwai maikaʻi loa o ka wikamina C.

Nā Mea Meaʻai I Ka Vitamin C

1. Kawaewa

E like me ka poʻe loea, ʻo ka guava kekahi o nā kumuwaiwai momona loa o ka huaora C. Hoʻokahi wale nō hua manu i hoʻonui ʻia me 200 mg o ka huaora C. Ua mālama ʻia nā ʻano noiʻi like ʻole e pili ana i ka hopena o ka ʻōpua i ka pae o ka vitamona C a ua ʻōlelo ʻia hiki i ka ʻai mau ʻana o ka hua ke hoʻohaʻahaʻa i ke koko a me ka nui o nā pae kolesterol ^[4] .

2. Pepa bele

ʻO nā kumuwaiwai maikaʻi loa o ka wikamina C, hiki i nā pepa bele ke lawa no kāu koi ʻana i ka wikamina C i kēlā me kēia lā. ʻO nā pepelu bele melemele, kahi mea ʻono i loaʻa he 341 mg o ka huaola C. ʻO ka ʻai ʻana i kēia mau mea hiki ke kōkua i ka hoʻonui ʻana i kāu pae palekana. ^[5] . Me ia, he maikaʻi maikaʻi nā peppers beleʻulaʻula i ka wikamina C a he hopena pololei i kāu pae palekana ^[6] .

3. Parsley

Loaʻa i ka nui o nā huaora C, maikaʻi loa kēia mea kanu no kou olakino. Loaʻa i ka 10 mg o ka wikamina C i loko o ʻelua punetēpō o ka pāhiri, kōkua ka mea kanu i ka hoʻonui i kāu kiʻekiʻe hao a hoʻonui hoʻi i kāu pae palekana. ^[7] .

4. Kiwi

Paipai pinepine ka poʻe loea i kēia hua i ka poʻe e ʻeha nei i ka lawa ʻole o ka wikamina C. ʻO ka hoʻokomo ʻana i kēia huaʻai i kāu papaʻai i kēlā me kēia lā ʻaʻole hiki ke hoʻoponopono wale i kēia hemahema, akā hiki nō hoʻi ke hoʻonui i kou palekana a kōkua iā ʻoe e hakakā i nā maʻi. ^[8] . Loaʻa i kahi ʻāpana o nā hua kiwi he 273 mg o ka waiwai i koi ʻia i kēlā lā i kēia lā o ka wikamina C.

Nā ʻaoʻao ʻaoʻao o ka overdose o ka Vitamin C

5. Broccoli

Manaʻo pinepine ʻia kēia mea kanu ʻōmaʻomaʻo i ka meaʻai hōkū āpau, no ka mea ua piha ia me nā mea pono, nā minelala a me nā huaora, ʻoi loa hoʻi me ka huaora C. ʻO 100 wale nō gramoma o ka broccoli i ʻike ʻia he 89,2 mg o ka huaora C. Loaʻa iā 2-3 wale nō. broccoli i kēlā me kēia lā e hoʻopau i kēia hemahema ^[9] .

6. Lychee

Hiki ke kōkua i ka ʻai ʻana i ka līko i ka hoʻomaikaʻi ʻana i ka collagen synthes a me ke olakino o ke kīʻaha koko. Loaʻa i ka 100 gram o ka lychee ka 71.5 mg o ka wikamina C a waiwai pū kekahi i ka potassium a me nā momona momona ^[10] .

7. Papaya

ʻO ka ʻai ʻana i hoʻokahi kīʻaha o ka papaya hāʻawi iā 87 mg o ka wikamina C, e hana ana i ka hua i kumu maikaʻi no ka vitamina. ʻO nā papaya maka kekahi kumu waiwai nui o ka wikamina C, a me, vitamina A, folate, ʻai meaʻai, calcium, potassium a me omega-3 fatty acid. ^[7] .

8. Strawberry

Ua manaʻo ʻia ʻo ia ka hua nui no ka hoʻoponopono ʻana i ka lawa ʻole o ka wikamina C, ʻoi aku ka nui o ka huaora C i ka 1 kīʻaha o nā strawberry i ka 149 keneta o ka huaora C. ʻO ia hoʻi, hoʻokahi kīʻaha o nā ʻāpana strawberry (152 gram) hāʻawi i 89 mg o ka wikamina C . ʻO nā Strawberry kahi kumu maikaʻi o ka protein a me ka fiber dietary pū kekahi ^{[umikumākahi]} .

9. ʻalani

ʻO ke kumu hope loa o ka wikamina C, ʻo ka ʻai ʻana i nā ʻalani kekahi o nā ala maʻalahi loa e loaʻa ai ka nui o ka wikamina i loko o kou kino. ʻO ka ʻai ʻana i hoʻokahi ʻalani alani waena i kēlā me kēia lā hiki ke hoʻolako no ka ʻai o ka wikamina C i makemake ʻia ^[12] . Hāʻawi kahi ʻalani ākau i ka 70 mg o ka huaora C

10. Nā pepa chilli

Loaʻa i ka liʻiliʻi o 65 mg wikamina C i hoʻokahi pepa chilli, hiki i kēia mau mea ke kōkua i ka pale ʻana i ka hoʻomaka ʻana o ka hemahema o ka wikamina C. Ma ke ʻano he kiko hoʻohui, hiki i ka ʻai ʻana i nā pepa chilli ke kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū a me ka ʻeha pū kekahi ^[13] .

11. Lemon

ʻO ka lime a me nā lemona nā hua citrus ʻelua, waiwai i ka wikamina C. 100 mau lema o ka lemona i loko o 53 mg o ka wikamina C a me ka 100 mau lime i loaʻa iā 29.1 mg o ka huaola C. I nā makahiki 1700, ua hoʻopau ʻia nā lemona ma ke ʻano he mea pale aku i ka scurvy. ^[14] .

12. Kāpena

Nui ka momona o kēia mea kanu koloke i ka wikamina C a me ka hoʻohana mau ʻana e kōkua i ka pale ʻana i ka hoʻomaka ʻana o ka lawa ʻole o ka wikamina C ^{[umikumālima]} . Aia i loko o ke kīʻaha o ka cauliflower maka he 20 mg o ka wikamina C.

ʻO kekahi o nā meaʻai ʻē aʻe i waiwai i ka wikamina C, ʻo ka spinach, kāloti, kōmato, mint, cauliflower etc.

Nā ʻAiʻao Vitamin C olakino

1. Mea hōʻemi koʻikoʻi 7

Nā Pono ^[16]

• 1 mau kīʻaha kāloti, unpeeled
• 1 mau kīʻaha kōmato
• 1 kīʻaha beetroot cubes
• & frac14 kīʻaha ʻoki loa i ka milo
• 2 punetune pāʻīʻoki
• 2 puneteri ʻoki liʻiliʻi ʻia
• 2 kele i kuʻi ʻia i ka coriander
• hau hau no ka lawelawe ʻana

Kuhikuhi

• E hoʻohui i nā meaʻai āpau i ka blender a kāwili ʻia no 2 mau minuke.
• Kuhi i ka wai momona.
• Hoʻohui i ka hau hau a hauʻoli!

2. Kupu ʻaina salakeke

Nā Pono

• & nā kīʻaha frac12 kīʻaha capsicum
• & kīʻaha frac14 ʻokiʻoki i zucchini melemele
• & frac12 kīʻaha mākeke
• & frac12 ʻapu ʻulaʻula
• 1 aila ʻaila ʻoliva
• ka paʻakai a me ka pepa ʻeleʻele hou
• & pua ke kīʻaha frac12 a paila i ka gram ʻōmaʻomaʻo holoʻokoʻa
• & kīʻaha frac12 i pulu a kuke i ka lentil ʻulaʻula holoʻokoʻa
• & frac12 cup lettuce, haehae ʻia i mau ʻāpana
• & frac12 kīwī pēpē, haehae ʻia i mau ʻāpana

No ka ʻaʻahu ʻana

• 1 aila ʻaila ʻoliva
• 1 tsp wai lemon
• & frac14 tsp meli
• & frac14 tsp kāpī puaʻa
• paʻakai e ʻono

Kuhikuhi

• E hoʻomoʻa i ka aila a hoʻomoʻi i ka capsicum, zucchini, mushroom a me ka paukena ʻulaʻula, ka paʻakai a me ka pepa a me ka pala ma ka lapalapa waena no 2 a 3 mau minuke.
• E hōʻalili.
• No ka lole, hui pono i nā mea pono āpau a hoʻohui i ka salakeke.

1. [1]Pāka, S., Ham, J. O., & Lee, B. K. (2015). Nā hopena o ka huamine A āpau, ka wikamina C, a me ka lawe ʻana i nā hua ma ka makaʻu no ka maʻi metabolic ma nā wahine a me nā kāne Korea. Nutr, 31 (1), 111-118.
2. [elua]Suleiman, M. S., Olajide, J. E., Omale, J. A., Abbah, O. C., & Ejembi, D. O. (2018). Hoʻohui pili, mineral a me kekahi mau huaʻai o loko o tigernut (Cyperus esculentus). Nānā Kino, 8 (4), 161-165.
3. [3]Berendsen, A. A., van Lieshout, L. E., van den Heuvel, E. G., Matthys, C., Péter, S., & de Groot, L. C. (2016). ʻO nā meaʻai maʻamau, a ukali ʻia e nā mea hoʻopihapihaʻai a me nā meaʻai paʻa, ʻo ia ke kumu nui o ka huaora D, ka wikamina B6, a me ka lawe selenium i nā mea i komo i loko o ka NU-AGE. Nānā Nutr, 36 (10), 1171-1181.
4. [4]Suhag, Y., & Nanda, V. (2015). ʻO ka hoʻonui ʻana i ka palena o ke kaʻina hana e hoʻomohala i ka momona momona maloʻo maloʻo maloʻo me ka huaora C a me nā waiwai antioxidant. International Journal of Food Science & Technology, 50 (8), 1771-1777.
5. [5]Kent, K., Charlton, K., Roodenrys, S., Batterham, M., Potter, J., Traynor, V., ... & Richards, R. (2017). ʻO ka ʻai ʻana i ka wai cherry waiwai waiwai anthocyanin no 12 mau pule e hoʻomaikaʻi ai i ka hoʻomanaʻo a me ka ʻike i nā mākua me ka dementia akahai a liʻiliʻi. ʻO ka puke pai no ka meaʻai nutropean, 56 (1), 333-341.
6. [6]Palaka, G. (1991). ʻO ka Vitamin C a me ka pale ʻana i ka maʻi ʻaʻai: ʻo ka epidemiologic hōʻike. ʻO ka puke pai ʻAmelika o ka meaʻai pilikino, 53 (1), 270S-282S.
7. [7]Ramirez-Tortosa, C., Andersen, Ø. M., Gardner, P. T., Morrice, P. C., Wood, S. G., Duthie, S. J., ... & Duthie, G. G. (2001). ʻO ka Anthocyanin waiwai waiwai e hoʻemi ana i nā ʻike o ka lipid peroxidation a me ka hōʻino ʻana o DNA i nā ʻiole huaʻai E pau ʻole. Free Biology Biology and Medicine, 31 (9), 1033-1037.
8. [8]Hemila, H., Kaprio, J., Pietinen, P., Albanes, D., & Helnonen, O. P. (1999). ʻO ka Vitamin C a me nā mea hoʻohui ʻē aʻe i loko o ka meaʻai C huaʻai momona e pili ana i ka makaʻu o ka tuberculosis i nā kāne puhipaka. Ka puke pai ʻAmelike o ka epidemiology, 150 (6), 632-641.
9. [9]Padayatty, S. J., Sun, H., Wang, Y., Riordan, H. D., Hewitt, S. M., Katz, A., ... & Levine, M. (2004). Nā lāʻau pharmacokinetics Vitamin C: nā hopena no ka hoʻohana waha a me ka intravenous. Nā helu o ka lāʻau i loko, 140 (7), 533-537.
10. [10]Bondonno, N. P., Lewis, J. R., Blekkenhorst, L. C., Bondonno, C. P., Shin, J. H., Croft, K. D., ... & Flood, V. M. (2019). ʻO ka hui o nā flavonoids a me nā meaʻai momona-flavonoid me ka make āpau āpau: ʻO ka Blue Blue Mountains Study Study.
11. [umikumākahi]Liu, C., Zhong, C., Chen, R., Zhou, X., Wu, J., Han, J., ... & Hu, X. (2019). ʻO ka ʻai ʻana o ka wikamina C ʻoi aku ka nui e pili ana i ka makaʻu haʻahaʻa o ka mimikō ʻōpū: ʻo kahi aʻo cohort lōʻihi.
12. [12]Kāleka, D. J. (2019). Nā ʻano hana no ka loiloi ʻana i ka wikamina C. InLaboratory Assessment of Vitamin Status (pp. 301-316). Nūhou Pilikino.
13. [13]Deyhim, F., Ikaika, K., Deyhim, N., Vandyousefi, S., Stamatikos, A., & Faraji, B. (2019). Hoʻohuli ʻo Wikamina C i ka nalo ʻana o ka iwi i kahi osteopenic rat model o osteoporosis. International Journal for Vitamin and Nutrition Research.
14. [14]Ashor, A. W., Shannon, O. M., Werner, A. D., Scialo, F., Gilliard, C. N., Cassel, K. S., ... & Siervo, M. (2019). Nā hopena o ka nitrate inorganic a me ka vitamina C hui pū ʻia me ke kahe o ke koko a me ka hana vascular i ka poʻe ʻōpio olakino a ʻoi aku ka maikaʻi: He hoʻokolohua crossover makapō makapō.
15. [umikumālima]Ferraro, P. M., Curhan, G. C., Gambaro, G., & Taylor, E. N. (2016). Huina, papaʻai, a me nā huahana vitamina C a me ka makaʻu o nā hanana pōhaku e pono ai. American Journal of Kidney Diseases, 67 (3), 400-407.
16. [16]Tarladalal. (2019, Mei 28). 98 Nā huaʻai C Rich [Kakahi Blog]. Ua kiʻi ʻia mai, https://www.tarladalal.com/recipes-for-Vitamin-C-Rich-Indian-Recipes-804

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