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ʻO ka Vitamin C kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai e koi ʻia i ka papaʻai o kēlā me kēia lā. He mea nui ʻaʻole pono e hoʻoikaika i kou ʻōnaehana pale pale akā no ka hana kūpono ʻana o kou kino [1] . ʻO ka wikamina kahi antioxidant ikaika a paipai i ka ulu ʻana o ke kelepona a me ka hana o ka ʻōnaehana kahe [elua] .
He mea maikaʻi nō hoʻi ia i ka mālama ʻana i ka pilikia o ka maʻi ʻaʻai, hoʻohaʻahaʻa i nā makaʻi o ka maʻi puʻuwai, hoʻolohi i ke kaʻina ʻelemakule, kōkua ʻana i ka omo ʻana o ka hao a me ka calcium, kōkua i ka hoʻonui ʻana i kāu ʻōnaehana pale, a hiki nō hoʻi ke kōkua i ka hōʻemi ʻana i nā pae pilikia. [3] .
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 [4] . Ma muli o kēia, ʻo ka hemahema o ka wikamina C kahi maʻi maʻamau e hiki ai ke lilo ka lauoho, nā kui kui, nā ʻūlū, nā nauhaa pehu, ka ʻili maloʻo, ka ʻeha o ke kino, ka luhi, nā maʻi puʻuwai, nā loli, nā maʻi a me nā ihu [5] .
E hakakā i nā hōʻailona a me nā ʻōuli i hōʻike ʻia aʻe nei, e hoʻopili i ka huina o ka wikamina C i loko o kāu papaʻai o kēlā me kēia lā. E nānā ana kēia ʻatikala i ka hōʻike ʻana i kekahi o nā huaʻai maikaʻi a olakino hoʻi, momona i ka huaola C.
1. Kakadu Plum
Kapa ʻia ʻo plum billygoat, ʻo kēia hua ke kumu kiʻekiʻe loa o ka huaora C. Kakadu plums he 100 mau manawa ka nui o ka wikamina C ma mua o nā ʻalani. Nui ka hua i ka potassium a me ka huaora E [6] [7] .
Hoʻomaka ka huaʻai momona loa i ka hana ʻana i ka pōʻai i ka honua olakino i nā manawa i hala iho nei, no ka mea hiki ke kaupalena ʻia ka hoʻomaka ʻana o ka hoʻohaʻahaʻa o ka lolo, ma muli o ke alo o nā antioxidant. [8] . ʻOiai ʻaʻole loaʻa iki ka hua ma India, hiki ke kūʻai ʻia ma ka pūnaewele.
ʻO ka Vitamin C ma 100 g = 5,300 mg.
papaʻai ʻai i kēlā me kēia lā no ka wahine hāpai
Nā hopena ʻaoʻao : ʻO Kakadu plums kiʻekiʻe loa i nā oxalates ʻelua a me ka vitamina C. No laila, ʻo ka ʻai ʻana ia mea i nā mea he nui e kumu i nā maʻi puʻupaʻa a me nā maʻi kūpilikiʻi.
2. Guava (Amarood)
Wahi a nā poʻe loea, ʻo ka guava kekahi o nā kumuwaiwai momona loa o ka huaora C. Hoʻokahi wale nō huaʻā momona i hoʻonui ʻia me 200 mg o ka huaora C [9] Ua mālama ʻia nā ʻano noiʻi e hoʻomaopopo i ka hopena o ka guava i ka pae o ka wikamina C a hōʻike ʻia i ka hoʻohana mau ʻana o nā hua i hiki ke kōkua i ke kaomi koko a me ka pae kolesterol āpau. [10] .
ʻO ka Vitamin C ma 100 g = 228.3 mg.
Nā hopena ʻaoʻao : ʻAʻole ʻike ʻia nā pilikia ʻaoʻao maikaʻi ʻole mai ka ʻai ʻana i ka guavas, akā hiki i ka ʻai nui ʻana ke kumu i ke kinoea a me ka momona.
3. Kiwi
Paipai pinepine ka poʻe loea i kēia hua i ka poʻe i ʻeha i ka lawa ʻole o ka wikamina C. Hiki i kēia hua i kāu papaʻai i kēlā me kēia lā ke hoʻoponopono i kēia hemahema a hoʻonui pū i kou palekana a kōkua iā ʻoe e hakakā i nā maʻi [umikumākahi] [12] .
ʻO ka Vitamin C ma 100 g = 92,7 mg.
Nā hopena ʻaoʻao : Maluhia paha ʻo Kiwi no ka hapa nui o ka poʻe ke pau i ka nui i kaohi ʻia. I kekahi poʻe, hiki iā ia ke kumu i nā hopena maʻi e like me ka pilikia e ale (dysphagia), ka luaʻi, a me nā hives.
4. Lychee
Ma luna o ka hāʻawi ʻana i kahi nui o ka wikamina C, ʻo ka ʻai ʻana i ka lychee hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka synthes collagen a me ke olakino o ke kīʻaha koko [13] . Rich i ka potasiuma a me nā momona momona, aia pū kekahi ka lychee me ka omega-3 a me ka omega-6 fatty acid [14] .
ʻO ka Vitamin C ma 100 g = 71.5 mg.
Nā hopena ʻaoʻao : ʻAʻole loa ʻoe e ʻai i ka lychee ma kahi EMPTY STOMACH a i ʻole ke haʻalele ʻana i nā pāʻina no ka mea hiki ke alakaʻi i ka pae glucose haʻahaʻa haʻahaʻa a alakaʻi i ka encephalopathy (kahi ʻano e hiki ke hoʻololi i nā hana o ka lolo, e hoʻonāukiuki ai, koma a ma kekahi mau hihia, make.)
5. Jujube (Ber)
Ma India, aia ma kahi o 90 mau ʻano o ka jujube i ulu ʻokoʻa i kā lākou lau lau, ka nui o ka hua, ke kala, ka ʻono, ka maikaʻi a me ke kau. ʻO kekahi o nā kumuwaiwai maikaʻi loa o ka wikamina C, he pōmaikaʻi maikaʻi loa ka jujube mai ka hoʻoulu hou ʻana i ka ʻili, ke kōkua ʻana i ka pohō kaumaha a me ka hoʻomaha ʻana i ke koʻikoʻi e hoʻonui ai i kā mākou palekana. [umikumālima] .
ʻO ka Vitamin C ma 100 g = 69 mg.
Nā hopena ʻaoʻao : Kūkā ʻia nā wahine hāpai e kamaʻilio me ke kauka ma mua o ka ʻai ʻana i ka hua. I kekahi poʻe, hoʻohaʻahaʻa paha ka hua i nā pae glucose koko.
6. Papaya (Papeeta)
ʻO ka ʻai ʻana i hoʻokahi kīʻaha o ka pepaya hāʻawi ʻia i 87 mg o ka wikamina C, e hoʻolilo ana i ka hua i kumu maikaʻi no ka vitamina [16] . 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. [17] .
ʻO ka Vitamin C ma 100 g = 62 mg.
Nā hopena ʻaoʻao : Papaya paha ke kumu o ka hopena i nā maʻi āpau i nā poʻe koʻikoʻi. Pono nā wahine hāpai e hōʻole i ka papaya. Eia kekahi, hiki i ka ʻike fiber kiʻekiʻe ke alakaʻi i nā pilikia digestive.
7. Strawberry
ʻIke ʻia e like me nā hua nui no ka hoʻoponopono ʻana i ka lawa ʻole o ka wikamina C, kiʻekiʻe nā strawberry i ka wikamina C a ʻo 1 kīʻaha o nā strawberry he 149 keneta o ka ʻai i kēlā me kēia lā. ʻO ia, hoʻokahi kīʻaha o nā ʻāpana strawberry (152 gram) hāʻawi iā 89 mg o ka wikamina C [18] . ʻO Strawberries kahi kumu maikaʻi o nā antioxidant a me nā fiber dietary pū kekahi [19] .
ʻO ka Vitamin C ma 100 g = 58.8 mg.
Nā hopena ʻaoʻao : ʻO ka ʻai ʻana i ka nui he nui i ke kahe lōʻihi a hoʻonui i ka maka o ka ʻeha a me ke kahe ʻana i kekahi poʻe me nā maʻi kahe.
8. ʻalani (Santara)
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 ākea i kēlā me kēia lā hiki ke hoʻolako i ka ʻai no ka wikamina C e pono ai [iwakālua] [iwakāluakumakahi] .
ʻO ka Vitamin C ma 100 g = 53.2 mg.
Nā hopena ʻaoʻao : ʻO ka ʻai ʻana i ka ʻalani ke hiki ke hoʻopili i ka digestion, e hoʻoulu ai i ka ʻōpū o ka ʻōpū, a hiki ai hoʻi i ke kīpē.
9. Lemon (Nimbu)
ʻO ka lime a me nā lemona nā hua citrus ʻelua, waiwai i ka wikamina C [22] . I nā makahiki 1700, hoʻopau ʻia nā lemona ma ke ʻano he mea pale i ka scurvy.
ʻO ka Vitamin C ma 100 g = 53 mg.
Nā hopena ʻaoʻao : Loaʻa i ka lemona ka waikawa citric, kahi e holoi ai i ka enamel niho. Eia kekahi, hiki i ka waikawa citric ke kumu i ka ulu ʻana o ka naʻau i kekahi poʻe.
10. Pālani (Anaanaas)
ʻO ka pineapple kahi huaʻai tropika i hoʻokau ʻia me nā enzymes, nā antioxidant a me nā huaora [2. 3] . Loaʻa i ka pineapple kahi nui o ka wikamina C a kōkua i ka maʻalahi i ka digestion a me nā pilikia pili i ka ʻōpū [24] . ʻO ka ʻai ʻana o ka pineapa ka mea maikaʻi no ka hoʻoponopono ʻana i nā pōʻai menstrual ma muli o ke alo o ka ʻelima i kapa ʻia ʻo bromelain [25] .
ʻO ka Vitamin C ma 100 g = 47.8 mg.
Nā hopena ʻaoʻao : Hiki i ka wai mai nā pineapa ʻāole ke kumu i ka luaʻi koʻikoʻi. ʻO ka ʻai ʻana i nā mea he nui ke kumu o ka pehu o ka waha a me nā papalina.
11. ʻEleʻele
Loaʻa ka waiwai i nā antioxidant, kahi kumu maikaʻi o ka huaʻai C i ka blackcurrants [26] . Hiki i kahi papaʻai me nā blackcurrants ke kōkua i ka hōʻemi ʻana i ka poino oxidative e pili ana i nā maʻi maʻi mau [27] .
ʻO ka Vitamin C ma 100 g = 47.8 mg.
Nā hopena ʻaoʻao : Hiki i ka ʻai nui ke kumu i nā noho palahalaha, nā maʻi diarrhea, a me nā ʻōpū ʻōpū.
12. ʻO Gooseberry (Amla)
ʻO ka gooseberry ʻĀnia, ʻo ia hoʻi i kapa ʻia ʻo amla, ʻai ʻia ka hapa nui e pale aku i ka ʻū a me ke anuanu a paipai i ka ulu ʻana o ka lauoho, akā ʻaʻole ʻo ia wale nō. [28] . I ka lāʻau Ayurvedic, ua hoʻohana ʻia ka amla e pale aku ai i nā maʻi maʻamau a ʻike ʻia ka wai amla e kaulike i nā doshas ʻekolu - vata, kapha a pitta [29] .
ʻO ka Vitamin C ma 100 g = 41.6 mg.
Nā hopena ʻaoʻao : Hoʻonui ka gooseberry ʻĀnia i ka makaʻu o ke kahe ʻana a i ʻole ka ʻeha ʻana i kekahi poʻe. I ka poʻe me ka maʻi kō, hiki i ka gooseberry ke hoʻemi i ke kō kō kō.
13. ʻO Cantaloupe (Kharabooja)
ʻO ka ʻai ʻana i ka cantaloupe kekahi o nā ala maʻalahi a ʻoi loa e hōʻoluʻolu i kou kino. Kahi kumu maikaʻi loa o ka huaora C, ua piha pū ka cantaloupe me ka niacin, potassium a me ka wikamina A pū kekahi [30] .
ʻO ka Vitamin C ma 100 g = 41.6 mg.
Nā hopena ʻaoʻao : Hiki i ka ʻai nui ke alakaʻi i nā pilikia digestion a inā kūpale ʻoe, hiki i ka hua ke hoʻonā i ka waha.
14. Mango (Aam)
ʻO Mango, i ʻike ʻia ʻo ia nā mōʻī o nā hua, kahi kumu maikaʻi o ka wikamina C, a me nā meaola ʻē aʻe e like me ka puluniu, wikamina A, B6 a me ka hao. [31] . ʻO ka hoʻohana ʻana i ka mango ma ke ʻano maʻamau a kāohi ʻia hiki ke kōkua i ke olakino holoʻokoʻa i nā ʻano like ʻole.
ʻO ka Vitamin C ma 100 g = 36,4 mg.
Nā hopena ʻaoʻao : Ma muli o ke kō kō, hiki i ka ʻai nui ke kumu i ka loaʻa ʻana o ka paona a hoʻonui i kāu pae kō kō.
15. Mulberry (Shahatoot)
He waiwai nui nā Mulberry i nā huaora C a loaʻa pū kekahi me ka haʻahaʻa o ka hao, potasiuma, wikamina E a me K [32] .
ʻO ka Vitamin C ma 100 g = 36,4 mg.
Nā hopena ʻaoʻao : Hiki i ka ʻai nui ke hopena i ka maʻi diarrhea, dizziness, constipation, a me bloating.
16. ʻO Apple Custard (Shareepha)
Nui ka hua ʻōpala Custard i ka wikamina B6, C a me kekahi mau meaola ʻē aʻe, i lilo ia i mea hoʻohui kūpono i kāu papaʻai. Hiki i kēia hua ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino puʻuwai a paipai i ka loaʻa ʻana o ke kaupaona olakino [33] .
ʻO ka Vitamin C ma 100 g = 36,3 mg.
Nā hopena ʻaoʻao : ʻO ka ʻai ʻana i nā ʻōpela custard he nui i hiki ke alakaʻi i ka loaʻa nui o ke kaupaona, nā pilikia pili i ka digestion a hiki ke kumu i ka hao a me ka potassium.
17. ʻAmelikiano
Hoʻopiha ʻia nā hua o ka mea kanu lāʻau antiberry me nā antioxidant a me nā huaora i hiki ke kōkua i ka hoʻomaikaʻi ʻana i kāu ʻōnaehana pale [3. 4] . Kahi kumu maikaʻi o ka wikamina C, hiki ke hoʻokomo ʻia i nā elderberry i kāu papaʻai i kēlā me kēia lā.
ʻO ka Vitamin C ma 100 g = 35 mg.
Nā hopena ʻaoʻao : ʻO ka ʻai ʻana i nā nui loa o nā elderberry hiki ke hoʻoulu i ka hypersensitivity i kou kino. Hiki i ka manaʻo nui ke alakaʻi i ka nausea, ka luaʻi a me ka diarrhea.
18. Starfruit (Kamrakh)
Kāhea ʻia ka Starfruit e nā inoa he nui e like me 'kamrakh' ma Hindi, 'karambal' ma Marathi, 'Karanga' ma Bengali a me 'carambola' ma nā wahi ʻē aʻe o ka honua. Hoʻopili ʻia me nā huaora he nui, maikaʻi ka hua no ka pohō kaumaha a kōkua i ka hoʻomaikaʻi ʻana i ka digestion [35] .
ʻO ka Vitamin C ma 100 g = 34,4 mg.
Nā hopena ʻaoʻao : No ka poʻe me nā pilikia puʻupaʻa, ʻo ka ʻai mau ʻana i nā hua hōkū e alakaʻi ai i ka hōʻino ʻana o ka puʻuwai a me nā mea ʻino i nā hua hōkū e hoʻopilikia ai i nā pilikia neurological e like me ka huikau a me ka hopu ʻana.
19. Huʻaina (Chakotara)
Hoʻopili ʻia me ka wikamina C, ʻo ka ʻai ʻana i ka huaʻulu hiki ke kōkua i ka mālama ʻana i kāu pae kō kō [36] . ʻOi aku ka maikaʻi o ka huaʻulu ke hoʻopau ʻia i ka mahana o ka lumi, no laila, ʻoi aku ka maikaʻi o ka hōʻole ʻana i ka waiho ʻana i loko o ka pahu hau [37] .
ʻO ka Vitamin C ma 100 g = 31.2 mg.
Nā hopena ʻaoʻao : Ke inu nei i ka wai o ka grapefruit ʻoiai ke lawe nei i kekahi mau lāʻau hoʻohiamoe hiki ke hoʻonui i nā hopena a me nā hopena ʻaoʻao o kekahi mau lāʻau hoʻohiamoe.
20. Pākaʻina (Chakotara)
ʻO ka lālā nui loa o ka ʻohana citrus, ʻo pomelo kahi pili pili o ka huaʻulu. ʻO nā pōmaikaʻi kupaianaha i hāʻawi ʻia e ka hua hua pulpy kōkua i ka hoʻomaikaʻi ʻana i kāu ʻōnaehana pale maʻi i ke ola digestive [38] . Hoʻoili ʻia me ka wikamina C, hiki i ka hua citrus ke hoʻopōmaikaʻi i kou kino ma nā ʻano like ʻole.
ʻO ka Vitamin C ma 100 g = 31.2 mg.
Nā hopena ʻaoʻao : Hiki i ka ʻai nui ʻana o ka pomelo ke kumu i ka paʻa paʻa ʻana o ka ʻōpū, ʻōpū o ka ʻōpū a i kekahi mau hihia, nā pōhaku hakuʻala.
21. Nā huaʻona (Khaas Phal / Krishna Phal)
ʻO ka hua Passion kahi huaʻala onaona he nui nā meaola waiwai a he meaʻai nui i ka ʻaina kakahiaka. Hiki ke hoʻopau ʻia kēia huaʻai exotic ma ke ʻano he meaʻai māmā, ma ke ʻano salsa, a i ʻole hoʻohui ʻia i nā mea ʻono, salakeke a me nā wai momona. ʻO kahi kumu maikaʻi o ka wikamina C, nā hua kuko e kōkua i ka hoʻoikaika ʻana i ka palekana a hoʻonui i ka digestion maikaʻi [39] .
ʻO ka Vitamin C ma 100 g = 30 mg.
Nā hopena ʻaoʻao : ʻOi aku ka nui o ka makaʻu o ka poʻe me ka maʻi allic latex i ka allergy hua momona.
22. ʻO Prickly Pear (Pīʻī India)
Mai loko mai o nā ʻano nui o ka cactus, ʻo ka mea maʻamau ka India Fig Opuntia. Hoʻopili ʻia me nā pono olakino like ʻole, hiki i ka opuntia ke kōkua i nā pae kolesterol kiʻekiʻe, hoʻomaikaʻi i ke kaʻina hana digestive, a hoʻemi i ka hopena o ka maʻi kō. [40] [41] .
ʻO ka Vitamin C ma 100 g = 30 mg.
Nā hopena ʻaoʻao : Hiki iā ia ke hoʻonāukiuki i ka ʻōpū huhū, diarrhea, bloating, a me headache ke pau i ka nui. I kekahi mau kānaka, hiki iā ia ke kumu i nā hopena maʻi e hopena i ka mumū ihu a i ʻole hānō.
23. ʻO Tangerine (Santara)
ʻO kahi kumu maikaʻi o ka wikamina C, no ka ʻalani ʻalani kēia hua [42] . Maikaʻi ʻo Tangerine i kou olakino ma nā ʻano like ʻole e like me ka mālama ʻana i kou mau iwi me ke olakino e kōkua i ka lawe ʻana i ka hao, momona ka hua i ka folate a me beta-carotene [43] .
ʻO ka Vitamin C ma 100 g = 26.7 mg.
Nā hopena ʻaoʻao : ʻO nā kānaka me ka maʻi reflux gastroesophageal (GERD, i kapa ʻia hoʻi ka maʻi acid reflux) ʻike paha i ka puʻuwai puʻuwai.
24. Pālika
Haʻahaʻa nā Raspberry i nā calorie akā kiʻekiʻe i ka fiber, nā wikamina, nā minelala a me nā antioxidant [44] . ʻO ka hua kahi kumu maikaʻi o ka wikamina C a he mau pono maikaʻi pū kekahi.
ʻO ka Vitamin C ma 100 g = 26.2 mg.
Nā hopena ʻaoʻao : I kekahi poʻe, hiki i ka hua ke hana i kahi hopena maʻi e like me ka hives, pilikia i ka hanu ʻana, pehu i kou alo, lehelehe, alelo, a puʻu paha.
25. Sapota (Chikoo)
Rich i ka wikamina C, a me ka wikamina A, ʻo ka sapota kahi mea hoʻoikaika ikaika maikaʻi [Lau. ʻElima] . Hiki ke kōkua i ka mālama ʻana i nā pae o ke koko a he hua maikaʻi loa ia no ka manaʻo ʻana i nā makuahine.
ʻO ka Vitamin C ma 100 g = 23 mg.
Nā hopena ʻaoʻao : Hiki i ka manaʻo nui ke alakaʻi i ka loaʻa ʻana o ke kaupaona, ka palaka ʻole a me ka ʻeha o ka ʻōpū.
26. Durian
Hoʻopiha ʻia nā hua Durian me kahi pūʻulu o nā pono olakino. Loaʻa iā ia kahi plethora o nā meaola e hāʻawi i kou kino me kahi huina o nā wikamina a me nā minelala [46] . Kaawale mai ka maʻi wikamina C, hiki i ka hua ke kōkua i ka mālama ʻana i nā pae o ke koko [47] .
ʻO ka Vitamin C ma 100 g = 19,7 mg.
Nā hopena ʻaoʻao : Hiki i ka hua ke hōʻoluʻolu i ka ʻōpū, ka ʻaukā, ka maʻi diarrhea, ka luaʻi, a i ʻole nā hopena maʻi maʻi i kekahi poʻe. ʻO nā hua, ke komo ʻia, hiki ke hoʻoiho i ka hanu.
27. Plantain (Kela)
Kahi kumu maikaʻi o ka fiber, nā wikamina, nā minelala, a me nā starch kūpale, kahi kumu waiwai nā kumu lāʻau ʻo C pū kekahi [48] . ʻAno iki ka ʻono o ka maiʻa maka, ʻono i ka ʻawaʻawa a kiʻekiʻe i nā starches ke hoʻohālikelike ʻia i ka maiʻa pala 49 .
ʻO ka Vitamin C ma 100 g = 18.4 mg.
Nā hopena ʻaoʻao : ʻO ka ʻai ʻana i kahi ʻoi aku o ka maiʻa maka hiki ke kumu i ka bloating, ke kinoea, a me ka constipation. Eia kekahi inā ʻaʻohe ʻoe i ka hopena, pono ʻoe e hōʻole i ka ʻai ʻana i ka maiʻa maka.
28. Melon Melon (Meetha tarabooj)
Hoʻopili paʻa ʻia me nā minelala, nā meaʻai a me nā wikamina, ʻike nui ʻia ka meli no kona ʻomaʻomaʻo i kaʻiʻo ʻōmaʻomaʻo i ka ʻili melemele [kanalima] . Hoʻohui maʻamau i nā salakeke, ʻo ka hua momona momona kahi mana o nā pono olakino [51] .
ʻO ka Vitamin C ma 100 g = 18 mg.
Nā hopena ʻaoʻao : Hiki i ka ʻai nui ke alakaʻi i ka palahī a me ka palaka ʻole.
29. ʻO Tomato (Tamaatar)
Ua manaʻo ʻia he hua a me kahi mea kanu, ʻike nui ʻia nā pono olakino o nā ʻōmato. Nui i loko o ka wai a piha me nā huaora he nui, ʻo ke kōmato kahi kumu maikaʻi o ka wikamina C pū kekahi [52] .
ʻO ka Vitamin C ma 100 g = 15 mg.
Nā hopena ʻaoʻao : Ke hoʻopau ʻia i nā mea he nui, hiki i nā ʻōmato ke hoʻonā i ka maʻi pākī, nā pilikia o ka puʻupaʻa a me nā ʻeha o ke kino.
30. Cranberry
Ua manaʻo ʻia he superfood ma muli o kā lākou waiwai waiwai nui a me nā mea antioxidant, ʻo nā pono olakino o nā cranberry mai ke hoʻohaʻahaʻa ʻana i ka hopena o nā maʻi maʻi urinary i ke kaua ʻana i nā ʻano maʻi like ʻole. [53] .
ʻO ka Vitamin C ma 100 g = 13,3 mg.
Nā hopena ʻaoʻao : Hiki i ka ʻai nui ke alakaʻi i ka diarrhea, ʻōpū a i ʻole ka ukiuki o ka ʻōpū a me nā pōhaku hakuʻala.
papaʻai papa no ka hoʻēmi kaumaha wikiwiki no ka wahine
31. Pomegranate (Anaar)
Manaʻo ʻia nā pomegeran kekahi o nā hua olakino. Mai ka pale ʻana a i ʻole ka mālama ʻana i nā maʻi like ʻole i ka hoʻohaʻahaʻa ʻana i ka mumū, loaʻa i nā pomegerane ka nui o nā pono olakino [54] [55] . Kahi kumu maikaʻi a olakino hoʻi o ka wikamina C, hiki i ka hua ke kōkua i ka hoʻomaikaʻi ʻana i ka haʻuki pū kekahi [56] .
ʻO ka Vitamin C ma 100 g = 10.2 mg.
Nā hopena ʻaoʻao : Nā ʻōuli o ka ʻike e pili ana i ka ʻume, ka pehu ʻana, ka ihu ihu, a me ka paʻakikī e hanu.
32. ʻApekila
ʻIke ʻia ʻo Avocado ma ke ʻano he hua pata a mea ʻai paha. Ua manaʻo ʻia he ʻano kū hoʻokahi o nā hua i kiʻekiʻe i nā momona olakino [57] . Hāʻawi pū ka hua i 20 mau huaora a me nā minelala i kēlā me kēia lawelawe me ka potassium, lutein, a me folate [58] . ʻO kahi kumu kūpono, akā olakino hoʻi o ka huaora C, pono e hoʻopau ʻia ka hua i ke kaulike.
ʻO ka Vitamin C ma 100 g = 10 mg.
Nā hopena ʻaoʻao : Hiki i ka manaʻo nui ke alakaʻi i ka waiwai kaupaona, no laila e hoʻopau iā ia i nā mea kaulike.
33. Cherry
ʻO kahi kumu maikaʻi o ka wikamina C, piha pū ʻia nā cherry me ka potassium, puluniu, a me nā meaola ʻē aʻe e pono ai i kou kino e hana maikaʻi. [59] .
ʻO ka Vitamin C ma 100 g = 10 mg.
Nā hopena ʻaoʻao : ʻO ka ʻai ʻana i ka wai cherry he nui e alakaʻi i ka palaka ʻole a me ka diarrhea.
34. ʻApika (Khubaanee)
Hoʻopili ʻia nā hua liʻiliʻi me kahi papa inoa o nā minelala a me nā wikamina e like me ka wikamina A, ka wikamina C, ka lāʻau K, ka wikamina E, ka potassium, ke keleawe, ka manganese, ka magnesium, ka phosphorous a me ka niacin. [60] . kahi kumu maikaʻi o ka wikamina C, hiki i nā apricots ke hoʻomaloʻo a ʻai ʻia a i ʻole hiki ke hoʻopau maka ʻia pū kekahi.
ʻO ka Vitamin C ma 100 g = 10 mg.
Nā hopena ʻaoʻao : Pono nā wahine hāpai a hānai e hōʻalo i ka ʻai ʻana i ka apricot, a i kekahi poʻe, hiki i nā apricots ke kumu i nā maʻi kōpū.
35. Blueberry
Hiki i nā Blueberry ke kōkua i ka hāʻawi ʻana i kahi nui o ka wikamina C i loko o kāu papaʻai o kēlā me kēia lā. Hoʻopili ʻia me ka fiber, potassium, folate, vitamin B6, a me nā phytonutrients, kōkua nā hua i ka hōʻemi ʻana i ka huina o ka cholesterol i loko o ke koko a hoʻemi i ka makaʻi o ka maʻi puʻuwai pū kekahi. [61] [62] .
ʻO ka Vitamin C ma 100 g = 9.7 mg.
Nā hopena ʻaoʻao : Hiki i ka ʻai nui ke hoʻopilikia i ka gastrointestinal, hypoglycaemia a me ka hoʻonui ʻia o ke kahe ʻana o ke kahe inā lawe ʻoe i kekahi lāʻau lapaʻau.
36. Mākala (Tarabooj)
Aia i loko o nā Watermelons he 92 pakeneka o ka wai. Loaʻa i kēlā me kēia nahu momona o ka melemona ka nui o ka wikamina A, ka wikamina C, nā antioxidants a me nā amino acid [63] . ʻLelo ʻia ʻo ka palaʻai i ka wai ʻiʻo, ke kiʻekiʻe o ka lycopene a me nā pae beta-carotene [64] .
ʻO ka Vitamin C ma 100 g = 8.1 mg.
Nā hopena ʻaoʻao : Hiki i ka ʻai nui ʻana o ka melemona ke kumu i ka palahī a i ʻole nā pilikia o ka ʻōpū. ʻO ka ʻai pū ʻana ma mua o 30 mg o ka lycopene hiki ke hoʻonāukiuki i ka ʻai, bloating, a me ka nausea.
Eia kekahi, ʻo ka poʻe me hyperkalemia (pae potassium kiʻekiʻe) ʻaʻole pono e ʻai ma mua o 1 kīʻaha o ke kōka i ka lā [65] .
37. Ke Keʻokeʻo (Imli)
Hoʻopiha ʻia ʻo Tamarind me nā huaora like ʻole, ʻo ia hoʻi nā vitamini B a me C, nā antioxidant, carotene a me nā minelala e like me ka magnesium a me ka potassium. No laila, manaʻo ʻia kēia hua mushy i kahi waihona o nā mea momona [66] [67] .
ʻO ka Vitamin C ma 100 g = 4.79 mg.
Nā hopena ʻaoʻao : E hoʻohaʻahaʻa paha ʻo Tamarind i nā kō kō i ke kanaka me ka maʻi kō. Hiki i ka ʻai nui ke kumu i nā pilikia o ka ʻōpū.
38. Mele (Seb)
He mea kupanaha paha ia akā, aia i loko o nā ʻōpala kahi huina maikaʻi o ka wikamina C [68] . ʻO nā ʻōpela i kiʻekiʻe i ka fiber a haʻahaʻa i ka nui o ka ikehu e hoʻolilo iā lākou i ka hua momona momona [69] . ʻO ka ʻai ʻana i nā ʻōpela i kēlā me kēia lā (i kahi nui i kāohi ʻia) hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino holoʻokoʻa [70] .
ʻO ka Vitamin C ma 100 g = 4.6 mg.
Nā hopena ʻaoʻao : ʻO ka ʻai ʻana i nā ʻāpala i keu aku ke alakaʻi i ka loaʻa ʻana o ke kaumaha a hōʻino paha i ka enamel niho.
39. ʻO nā hua waina ʻeleʻele (Angoor)
ʻIke ʻia nā hua waina ʻeleʻele no ko lākou kala velvety a me ka ʻono momona a piha pū me nā meaʻai a me nā antioxidant [71] . Loaʻa nā hua waina ʻeleʻele i ka wikamina C, K a me A me nā flavonoids a me nā minelala, a hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou pale 72 73 .
ʻO ka Vitamin C ma 100 g = 4 mg.
Nā hopena ʻaoʻao : Loaʻa paha i kekahi poʻe i nā hopena maʻi āpau a me ka huhū o ka ʻōpū, ka palaka ʻole, ka paupau, ka luaʻi, ka uha, ka waha maloʻo, ka ʻāʻī, nā maʻi, nā maʻi ʻeha, a me nā pilikia muscular.
40. ʻAnoʻai
Hoʻopili pū ʻia me nā pono olakino he nui, ʻo ka ʻulu kahi kumu kūpono o ka huaora C [74] . ʻO kaʻai ʻana i ka hua i nā mea i kāohi ʻia hiki ke kōkua i ka hoʻoliʻiliʻi i ke kaupaona ʻana, kaohi ʻana i ke kahe o ke koko a pēlā aku.
ʻO ka Vitamin C ma 100 g = 1.07 Bi.
Nā nīnau i nīnau pinepine ʻia
P. He aha nā hua kiʻekiʻe ma ka wikamina C?
TO. Kakadu Plum.
P. He aha nā meaʻai e kiʻekiʻe loa i ka wikamina C?
TO. ʻO nā meaʻai i waiwai i ka wikamina C e pili pū ana me broccoli, cantaloupe, cauliflower, kale, kiwi, wai ʻalani, papaya, ʻulaʻula, ʻōmaʻomaʻo a i ʻole ka pepa melemele, ʻuala, strawberry, a me nā ʻōmato.
P. ʻO ka hua hea ka ʻoi aku ka huaʻai C ma mua o ka ʻalani?
TO. ʻO kekahi o nā huaʻai me ka huaʻai c i ʻoi aku ka kiʻekiʻe ma mua o nā ʻalani nā kiwi, guava, lychee, papaya etc.
P. Pehea e hiki ai iaʻu ke hoʻonui i kaʻu wikamina C?
TO. ʻAi i kāu mau huaʻai a me nā lau nahele i ka wā hiki, ʻai māmā i nā huaʻai momona C a me ka ʻai ʻana i nā mea kanu i hoʻoheheʻe ʻia.
P. Nui nā kāloti i ka wikamina C?
TO. ʻO Carrot kahi kumu kūpono o ka wikamina C a hāʻawi i ka hana collagen.
P. ʻO ka huaʻai hea ka maikaʻi no ka ʻili?
TO. ʻO Wikamina C, E, D a me K.
P. He aha ka hana inā haʻahaʻa ka lāʻau C?
TO. Hiki iā ʻoe ke hoʻomohala i ka scurvy a hoʻomōhala i nā ʻōuli e like me ka nāwaliwali, anemia, nā maʻi gum, a me nā pilikia o ka ʻili.
P. He aha nā mea inu e kiʻekiʻe i ka wikamina C?
TO. ʻO nā ʻalani a me nā wai ʻalani kekahi o nā kumu waiwai maikaʻi loa.
P. Hana anei nā huaʻai C?
TO. I ke kumu o ke kuni a me ke anu, ʻo ka hoʻopili ʻana me ka wikamina C ʻaʻole ia e hōʻemi i kou maka ʻana i ke anuanu, akā e wikiwiki paha ia i kou ola ʻana a hoʻēmi i ka paʻakikī o kāu mau ʻōuli. Eia nō naʻe, ʻoiai e lawe ana i nā mea hoʻopihapiha pono paha e kiʻi i ka lāʻau vitamin C kiʻekiʻe e pono ai e hoʻomaikaʻi i ke anuanu, e ʻike pono e kaohi i ka ʻai kūlohelohe a lawe i nā mea hoʻopiha e like me ka ʻōlelo aʻoaʻo a ka lāʻau.
P. ʻEhia mau ʻalani e pono ai no ka wikamina C?
TO. Hoʻokahi wale ka ʻalani e pili ana i 100 mg o ka wikamina C, ʻo ia ka 130 kenetene o kēlā me kēia lā e pono ai.
P. Ua ʻoi aku ka nui o ka wikamina C ma kaʻuala ma mua o nā ʻalani?
TO. ʻAʻole.
P. ʻEhia mau huaora C e pono ai i kēlā me kēia lā?
TO. No nā mākua, ʻo ka mea i koi ʻia i kēlā me kēia lā no ka wikamina C he 65 a 90 mau milligrams (mg) i ka lā, a ʻo ka palena kiʻekiʻe he 2000 mg i ka lā. ʻOiai ʻoi aku ka maikaʻi ʻole o ka nui o ka papaʻai C ma mua o ka hoʻopōʻino ʻana, ʻo nā mega mega o nā huaora C e hoʻokau i ka nausea a me ka diarrhea.
P. Loaʻa nā huaora C i nā lemona ma mua o nā ʻalani?
TO. Ae.
P. Pehea e kōkua ai ka wikamina C i kou ʻili?
TO. E pili ana i kou ʻili, ʻo ka wikamina C, ka mea he antioxidant mana hiki ke kōkua i ka neoneo i nā radical free.
Karthika ThirugnanamʻO ka Nutritionist Clinical a me ka DietitianMS, RDN (USA) E ʻike hou aʻe
