Nā meaʻai me ka huaʻai C

Nā huaʻala

ʻO ka hoʻopili ʻana i nā meaʻai me ka wikamina C i kāu papaʻai ke kī o ka leʻaleʻa i ke olakino maikaʻi. A ʻo ia nō he wikamina nui loa ia no ke kino.

ʻAʻole hiki i ke kino ke mālama a hana paha iā ia iho. Akā ʻaʻohe mea e hopohopo ai, no ka mea, hoʻopau ʻia i ka manawa mau. Na nā mea ʻai aʻe e kōkua iā ʻoe e uhi i kāu pono ʻo ka wikamina C me ka pilikia ʻole.

Ehia mau wikamina C e pono ai a no ke aha ia?

ʻOi aku ka lima

ʻIke pū ʻia ʻo ascorbic acid, ʻo ka ʻāpono i kēlā me kēia lā no ka wikamina C he 90 mg, 2.000 mg ka palena palena nui. Aia kekahi mau mea hoʻopihapiha me ka wikamina C, akā inā ʻoe e ʻai i ka papaʻaina like ʻole, nui i nā hua a me nā mea kanu, ʻaʻohe ou pilikia i ka hālāwai ʻana i kāu mau pono o kēlā me kēia lā.

ʻO ka hana nui a ka wikamina C i loko o ka hana ʻōnaehana pale a me ka pale ʻana i nā maʻi. Eia nō naʻe, kōkua pū ka lāʻau C i ka omo ʻana i ka hao mai nā mea kanu. I kēia ala, pono e hoʻohui i nā mea kanu i waiwai i ka hao (aia nā legume i waena o lākou) me nā meaʻai me ka huaʻai C.

ʻIke ʻia nā keu pono o kēia huaʻai antioxidant i ke ʻano o ka ʻili, nā iwi a me nā niho.

Loaʻa iā ʻoe ka nui o ka puna?

E nānā i ka ʻatikala: Nā meaʻai kalipuna. Ma laila ʻoe e ʻike ai i ka mea āu e ʻai ai e loaʻa ai ka nui o ka calcium e mālama ai i kou mau iwi ikaika.

Pehea e loaʻa ai ka wikamina C ma o ka papaʻai

Nā pepa ʻulaʻula a me ka melemele

ʻAʻole like me nā wikamina ʻē aʻe, Hiki ke loaʻa ka wikamina C ma o nā ʻano meaʻai like ʻole, ʻoi aku i nā hua a me nā lau. Eia hou, ʻo ka hapa nui o nā meaʻai me ka huaora C nā meaʻai maʻamau, ʻo ka hapa nui o lākou ua ʻāpana paha o kāu papaʻai.

Pono e hoʻomaopopo he maʻalahi ka huaʻai C, ʻo ia ke kumu e aʻoaʻo ai e ʻai i ka mea e hiki mai ana, nā meaʻai maka ke hiki.

Pāpaʻi

Paukū kī o ke olakino ʻO nā meaʻai Mediterranean, waiwai nui kēia mea kanu mākaukau i ka wikamina C. ʻO ka pepa melemele ka ʻano like e hāʻawi i ka wikamina C (184 mg no 100 gram), ukali ʻia e ka ʻulaʻula a me ka ʻōmaʻomaʻo.

Tomate

ʻO ka hoʻohui ʻana i nā ʻāpana kōmato i kāu salakeke a me nā sanwika e kōkua iā ʻoe e hoʻoikaika i kāu mau pale mahalo i kona mahele lāʻau o ka wikamina C.

Piolo

Ua ʻike anei ʻoe i ka hoʻohui ʻana i kahi parsley hou i kāu mau meaʻai e hāʻawi iā ʻoe i ka lāʻau C? 100 gram o kēia meaʻai he 133 mg o ka wikamina C.

Lau Parsley

Kuhi

ʻO nā hua citrus ka kumu i ʻike nui ʻia o ka huaora C. ʻO kahi ʻalani no ka ʻaina kakahiaka a i ʻole me kahi mea ʻono hoʻi e hoʻokokoke loa iā ʻoe i ka nui o kēlā me kēia lā. ʻO ka lemon, ka lime, ka tangerine, a me ka grapefruit kekahi mau koho maikaʻi loa no ka loaʻa ʻana o ka lāʻau C.

Kale

Hāʻawi ʻo 100 gram o kale i 120 mg o ka wikamina C, ka mea e hana i kēia mea kanu kekahi o nā kumu waiwai maikaʻi loa o kēia wikamina. E mahu me ka mālie i mea e lilo ʻole ai ka nui o ka wikamina C i ke kaʻina.

Koti

Inā ʻo ʻoe kekahi o nā mea makemake nui i kaʻuala, laki ʻoe. A ʻo ia nō hōʻike kēia meaʻai i kahi mahele lāʻau maikaʻi o ka wikamina C, a me nā meaola ʻē aʻe.

Kiwi

He hua maikaʻi loa ia no ke olakino, keu hoʻi e mālama a hoʻonui i nā kiʻekiʻe o ka wikamina C i loko o ke kino. 100 gram o kiwi e ʻae iā ʻoe e ʻoi aku i ka 90 mg i kēlā me kēia lā o ka wikamina C. ʻOi kāna hāʻawi o ka wikamina C ma mua o nā ʻalani.

Kiwi i ʻelua hapa

Broccoli

ʻO kona momona i ka wikamina C kekahi o nā pono he nui i loaʻa i ka broccoli no kou olakino. 100 gram o broccoli e like me ka RDA o ka wikamina C. He ʻoiaʻiʻo ua hoʻemi ʻia ka nui o ka wikamina C ma hope o ka kuke ʻana, akā he meaʻai hoihoi loa ia e loaʻa ai ka nui o nā huaora C, a me nā meaola nui ʻē aʻe.

Palukela kupu

ʻO ka hihia o Brussels sprouts he ʻano like ia me ka broccoli. I kaʻaila ʻaila kokoke lākou i 90 mg o ka wikamina C no 100 mau gram o ka meaʻai. Eia nō naʻe, hoʻolapalapa ke kuke ʻana i ka mea i hōʻemi ʻia ka ʻike vitamina C. Eia nō naʻe, e like me ka broccoli, hiki iā ʻoe ke pōmaikaʻi i ka nui mai ka hoʻohui ʻana iā lākou i kāu papaʻai.

Papaya

ʻO kēia hua hemolele e hāʻawi i kahi paʻi tropika hōʻoluʻolu i kāu papaʻai i ke kauwela. Hoʻopili ʻia me ka wikamina C, hana kaʻiʻo papaya i kahi kime ʻono a olakino hoʻi me nā lau lau ʻōmaʻomaʻo i nā mea momona.

Papaya

No ka paina

Inā makemake ʻoe i nā hua ʻai, E kōkua pū ka paina iā ʻoe e loaʻa i ka nui o ka wikamina C.

ʻO ka mauʻu

Inā makemake ʻoe i mea hou aku ka wikamina C, he koho maikaʻi loa nā strawberry. E hoʻokokoke loa aku kekahi mau ʻōpelu iā ʻoe i ka ʻāpono o kēlā me kēia lā. He mea kūpono nō hoʻi ia e hoʻomaopopo i kāna hāʻawi o ka manganese, folate a me ka potassium.

Kāpena

Rich i loko o nā wikamina a me nā minelala (me kahi o 50 mg o ka wikamina C no 100 gram o ka meaʻai), hāʻawi ka cauliflower i nā mea pono he nui no nā kālani liʻiliʻi. I kēia ala, he meaʻai maikaʻi loa e kiʻi i ka wikamina C a hoʻomau i ke kino.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

ʻO kahi manaʻo, waiho i kāu

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

*

*

  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.

  1.   OSCAR ia

    Hoihoi loa ke kumuhana e pili ana i ka wikamina C