1 - No ke ahaʻoe e makemake ai i ka meaʻaila C
Ponoʻo ka Vitamin C no ka ulu a me ka hoʻomauʻana i ka nui o nā'opa o kou kino, e like me ke kāpiliʻi, kahi e pono ai no ka pilina pili kino a me ka hōʻehaʻia.
Hoʻoikaika ka'enela C i kou mau iwi a me nā niho. Pono nō hoʻi e hōʻoia i nā neurotransmitters a no ka hana kinipona pūmua a me kāu pūnaewele kūlohelohe e pili ana i ka mea huaʻo C.
No ka mea he waiuma wai hiki ke mālamaʻia,ʻaʻole i mālamaʻia e kou kino ka huaora C a no laila ponoʻoe e pani i kāu mau hua kanu C i nā lā a pau. Ke noi aku nei ka Institute of Medicine i nā mākua mai 75 a 90 miligrams o ka huaʻa C.
Ināʻoe eʻai i ka meaʻai i nā huaʻai a me nā mea kanu, hiki iāʻoe ke lawa. Akā ināʻaʻoleʻoe i maopopo, hiki paha iā ia ke hoʻohui i kekahi o kēia mau meaʻai 15 he kiʻekiʻe i ka huaora C i kāu papa inoa o ka lā. E hoʻouka i ka slideshow e aʻo hou.
2 -'Āni a me ka waiʻalani
ʻO kahiʻewaluʻewalu mau aniani o ka waiʻalani he 124 milligrams o ka huaʻaʻau C, no laila, lawe waleʻia kahi lawelawe no ka loaʻaʻana o ka hua maloʻo C.
ʻO kaʻaila a me ka waiʻalani he kumu maikaʻi nō ia o ka pālolo, ka'ōpala, ka lutein a me ka mau huaʻa A. Aʻo nāʻalani a pau he kumu maikaʻiʻo ka fiber , akā, ua nalowale ka hapa nui i ka wā e inu aiʻoe i ka wai.
3 -ʻEleʻele
ʻO nā hua waina e pili ana i nā alala, no lailaʻaʻole he mea kānalua no ka nuiʻana o ka huaora C.ʻO ka hapalua o ka huaʻala he 45 miligramu o ka huaora C, me ka fiber, ka pālolo , a me ka nui o Vitamin A. E hapa ka hapaʻo ka hapalua i nā calories ia, me 37 wale nō.
Hiki maikaʻi nā hua waina, no laila e makemake pahaʻoe e hoʻonui i ka paila kukui o ke kō aiʻole kahi meaʻala'ē aʻe ma mua o kouʻaiʻana iā lākou.
4 - Ke Mālaʻula
ʻO kahi o ka mea lahilahi heʻelima keʻokeʻoʻeleʻele he 95 milligrams o ka huaʻaʻau C, i lawa no hoʻokahi lā piha. ʻO nā pepa lele'ōmaʻomaʻo ka nui i loko o ka pāhare potassium, ka meaʻai A a me K, a heʻano haʻahaʻa hoʻi i nā calories.
Hiki ke paʻiʻia nā pepa lele'ōleʻele aʻokiʻokiʻia a hoʻokomoʻia i kahi saladi a hoʻohanaʻia paha heʻano kumuhana ma nāʻano mea likeʻole. E koho i nā pepa e'ōmaʻomaʻo me ka'ōloheloheʻole.
5 - Pālaʻi Loa
ʻO nā hua leʻaleʻa momona ka nui o ka lāʻauʻene C, e like me nā pepa bele'ōmaʻomaʻo, akā uaʻoi aku ko lākou ulu. Hoʻokahi o ka'āpanaʻulaʻula he 150 milligrams o nā māmaila. Ua hoʻoukaʻia hoʻi me ka fiber, ka meaʻai A, kekahi mau hua B-kūpaʻa, a me ka pālolo pālolo. ʻO ka pepa wale nō he 37 calories.
Hoʻopiha i ka'āpanaʻalaniʻulaʻula i nā paina a hoʻohana paha i kaʻaoʻao o kaʻaoʻao iʻa. Hoʻopili i nā pepaʻulaʻula ulana i nā meaʻai a me nā mālū-ke mālama nei lākou i ka nui o ka huaʻai C ma hope o ka kukeʻana.
6 - Mākeke
ʻO nā huaʻona he mīmī,ʻoluʻolu a hoʻouluʻia me ka huaʻuma C. Hoʻokahi kīʻaha o nā'āpana rūkeke i 98 milligrams. ʻOi aku ka nui o nā lālā i ka potassium, ka magnesium, ka folate, a me ka fiber.
ʻO kahi lima o nā huapalapala he meaʻono maikaʻi. A iʻole e hoʻomākuʻi i nā'āpana ricipina i ka oatmeal, ka'ehi maloʻo a me ka yogurt no kahi kakahiaka kakahiaka maikaʻi.
7 - Brokoli
Hoʻokahi kīʻaha kapu'āpoli kūmole i 81 mg mau lāʻau olama.ʻAʻole i like ka nui me ka waiʻalani, akā,ʻo ka hana nui o ka broccoli kūmole ke hāʻawi aku i ka nui o ka huaʻaina C e pono ai no ka lā hoʻokahi. Kaomiʻana i ka huaʻai C i kahi kīʻaha-hoʻokahi kīʻaha o ke kumukūniʻi i kālaiʻia i kālaiʻia e pili ana i 50 miligrams o ka huaʻaʻau C-he mau mea hoʻonanea.
Hoʻokahi kīʻaha broccoli (heʻokoʻa a iʻokiʻia) he 30 kalo. ʻO Broccoli kahi kumu maikaʻi loa o ka mea konupomi, potassium, fiber, mau hua A a me K a me ka nui o nā antioxidants.
8 - Kiwifruit
Luscious'ōmaʻomaʻo kiwifruit kahi kumu maikaʻi loa o ka mau huamaila C-hoʻokahi hua liʻiliʻi iʻoi aku ka nui o 60 mau mīkini. He waiwai nui hoʻi nā Kiwifruit i ka potassium a me ka fiber, akā i ka mea liʻiliʻi i nā calories. Hoʻokahi hua ma kahi o 40 calories.
He meaʻono ka'ōpīpiʻi i konaʻano pono'ī aiʻole i kāwili pūʻia me kekahi mau huaʻokoʻa a me nā nati no kahi huamona hua maikaʻi.
9 - Brussels Sprouts
Hoʻomoʻonoʻaʻia nā hua'ōmaʻomaʻo o Brussels i ka huaʻa C-ma hope o ka kukeʻana. Hoʻokahi kīʻaha he 96 milligrams. Ua kiʻekiʻe lākou i ka nui o nā huaora a me nā minela, fiber, a me nā antioxidants.
Hoʻomoʻa pinepineʻia nā'ōpiopioʻo Brussels a lawelaweʻia e like me kahi kīʻaha, akā, hiki iāʻoe ke'ākī a'ālaʻi paha. Hoʻomaʻiʻo Brussels a hoʻohana i ka salakeke a me nā meaʻaiʻai.
10 - Kāpenaʻia Kaola
Hiki i ke kāpīpī ke hoʻohui i kahi meaʻai o ka meaʻai C i kouʻaiʻana i kēlā lā i kēia lā, akā uaʻoi aku ke kāpena i ka paila. ʻOiaiʻo kaʻaiʻana e hoʻemi ana i ka nui o ka huaʻo C i nā meaʻai, hoʻemi ia i ka nui, e loaʻa ana iāʻoe he mau huaʻai C ma ke kīʻaha o ke kāpena i kukeʻia.
ʻO kahi kīʻaha o ke kāpena iʻa he 30 milligrams o ka huaʻaʻau C i kahi o hoʻokahi kīʻaha kīʻaha i hoʻolapalapaʻia a kokoke i 60 miligramu. Aia i loko o ka'atipalapa nā antioxidants, nā minela, ka huaʻa K, a me ka fiber.
11 -'Oiho Tomato
ʻO ka'ōmato'ōmaʻomaʻoʻaʻole ia he kumu maikaʻi o ka huaʻa C-i kaʻoiaʻiʻo,ʻo ia he 20 milligrams. Akā, loaʻa iāʻoe ka nui o ka huaʻai C me ka hoʻokomoʻia o ka mīmū i loko o ka wai. ʻO kaʻoiaʻiʻo,ʻo kaʻeono 8 auneke o ka wai waimati heʻoi aku ka nui o ka huamaila C. He waiwai nui nō ia i ka huaʻa A A me ka lycopene, he antioxidant i maikaʻi no kou naʻau.
Loaʻa iāʻoe ka nui o ka huaʻai C ke hoʻohanaʻoe i ka wai'ōmomo a me nā hua huapona'ē aʻe i loko o kāu mau mea.
12 - Kapiʻipiʻi
ʻOkoʻa ka'alapalapala, kaʻono, a me kahi kumu maikaʻi loa o ka lāʻau huamaila C. Hoʻokahi kīʻaha'alapalapala'alapalapala he 50 milligrams o ka huamaila C.ʻO ka puaʻaʻalaʻala he waiwai nui hoʻi ia i ka fiber, ka calcium, ka potassium, ka folate a me ka hua malo K, a he kumu nui hoʻi ia o nā antioxidants .
E mālama i ka'alaʻalaʻala'alaʻula me ka saladi a iʻole kaʻaila māmā. ʻOi ka maikaʻi ke kīpala maikaʻi-hoʻokahi kīʻaha kokoke i 30 miligrama o ka huaʻa C.
13 - Pūnaewele
ʻO kaʻaiʻana i kahi kālepa he wahi hoʻomaha ia e hōʻoluʻolu ai i kahi lā wela,ʻoiai he kumu maikaʻiʻo ia no ka huaora C. Hoʻokahi cup of cubic canloloupe e aneane 60 milligrams, me ka nui o ka pālolo pālolo, niacin, a me ka huaʻa A, a ua emi ke kaumaha i nā calories , me 40 paha nā kīʻaha.
Eʻai i nā meaʻai a me nā meaʻai'ē aʻe no nā salama hua maikaʻi a maikaʻi.
14 - Honeylow Melons
ʻOi aku nāʻano hemene me ka hua'ōlelo C-hoʻokahi kīʻaha o nā pōlele melonai he 30 milligrams o ka huamaila C. He kiʻekiʻe hoʻi ia i ka potassium a he kumu maikaʻiʻo ia o nā hua B a me nā māma. ʻo ia paha 60 mau calories.
E hana i nā melonina me ka meli no ka meaʻai a me ke'āpena a hoʻohana paha i loko o nā huaʻona salakeke hua.
15 - Pineapaul
ʻO ka pineapulu he meaʻono a maikaʻi a he maikaʻi hoʻi, a ua kīʻahaʻia lākou i nā huaʻa C-hoʻokahi kīʻaha o nā pineapple chunks he 80 milligrams. ʻO ia kekahi kumu maikaʻi o ka pālolo, ka magnesium, ka folate, a me ka fiber. Hoʻokahi kaona o ka pineapple chunks i kahi o 80 calories.
E hana i ka'ōpū'alaniani hou i meaʻala me he meaʻai. ʻO ka pineapa kekahi mea hoʻonui i kaʻoluʻolu maikaʻi i nā hua'ōmaʻomaʻa.
16 -ʻO ka'ōpala
Hoʻomaopopo maikaʻiʻia ka pīpī no ko lākou meaʻai pākīpika, akā ua kiʻekiʻe lākou i ka huaora C. He mea maikaʻiʻo Potatoes i ka lolo a me ka magnesium. Eia kekahi,ʻo kaʻaiʻana i nā meaʻuala he ala maikaʻi ia e hoʻohui ai i ka fiber i kāuʻai i nā wā a pau eʻai aiʻoe i nāʻaʻahu.
E lawelawe i nāʻuala i hoʻolapalapaʻia me nā kāpili maikaʻi e like me ke broccoli, salsa a iʻole heʻaila o kaʻaila. Hiki i ka pīpī keʻalaniʻia a paʻiʻia paha - aiʻole i kāhuʻia.
Puna:
ʻOʻAmelika Huipūʻia o kaʻOihana Hanaʻai Waiwai No NĀ Kuleana Mea Nūnoa no ka Papahana Kūlana Kūlana 28. Aia i ka lā 9 o Malaki, 2016. https://ndb.nal.usda.gov/ndb/search.