ʻO ka Vitamin C, i kapaʻiaʻo ka ascorbic acid, he lālā ia o kaʻohana o nā huaora. Ponoʻia ka ulu a me ka mālama ponoʻana i ka nui o nā kinikini o kou kino, e like me ke kālakila, kahi e pono ai no ka pilina pili kino a me ka hōʻeha i ka maʻi.
Hoʻoikaika ka'enela C i kou mau iwi a me nā niho. Pono nō hoʻi eʻike i kekahi mau neurotransmitters a no ka hana kinipona pūmua.
ʻO kāu pūnaewele hoʻopiliʻole e pili ana i ka lāʻau C C no kaʻoihana maikaʻi. ʻO kahiʻoi aku ka uku no nā meaʻai . ʻO kaʻaiʻana i nā meaʻai waiwai i ka huaʻa C ka mea e kōkua i kou kino e hoʻonui i ka hao mai nā kumu lāʻau likeʻole ka'ōnihi, nā nati, a me nāʻanoʻano.
Ua hoʻoholo nā Māhele o nā Haumāna a me ka Medicine, Health and Medicine Division (DRI) no ka meaʻai no ka meaʻai. Ma muli o ka pono o ka meaʻai olakino he kanaka olakino. Inā loaʻa iāʻoe kekahi hihia maʻi, ponoʻoe e kamaʻilio me kāu mea mālama ola e pili ana i kāu mau huaʻo Camin C.
ʻO nā kāne
1 i 3 mau makahiki: 15 milligrams i ka lā
4 i 8 mau makahiki: 25 milligrams i ka lā
9 a 13 mau makahiki: 45 milligrams i ka lā
14 i 18 mau makahiki: 75 milligrams i ka lā
Nā makahiki 19+: 90 milligrams i ka lā
Nā wāhine
1 i 3 mau makahiki: 15 milligrams i ka lā
4 i 8 mau makahiki: 25 milligrams i ka lā
9 a 13 mau makahiki: 45 milligrams i ka lā
14 i 18 mau makahiki: 65 milligrams i ka lā
Nā makahiki 19+: 75 milligrams i ka lā
Loaʻa kaʻene Vitamin C ma nāʻano hua a me nā mea kanu ,ʻo ia hoʻi nā hua huapona, nā huaʻakoʻa, nā pepa, nā'ōmato, broccoli, a me nā uala. ʻO nā kānakaʻaʻole iʻai i ka hua a me nā mea kanu e pilikia ana i ka hapaʻana.
ʻO Ka Hua'ōlelo C Maʻemaʻe
ʻO ka lālā o Vitamin C lōʻihi e hiki ai ke hōʻeuʻeu, kahi maʻi maʻamau i ka maʻi anemia, ka hemorrhagesu (nā koko) a me ka gingivitis.
ʻAʻole ia maʻamau, akā, hiki ke hanaʻia i loko o ka poʻe pōʻino a iʻole ka meaʻona lama.
ʻO nā kānaka i loaʻaʻole ka nui o ka huaora C i kēlā me kēia lā (e pili ana i 75 a 90 milligrams) hiki ke pilikia i kekahi o kēia mau pilikia olakino:
- nā'āhehe koko e holo nei
- ʻehaʻeha pinepine
- ola wikiwiki i ka maʻi
- nā imu
- luhi
- ua hoʻonāwaliwaliʻia ka'ōnaehana kamepiula
- maloʻo maloʻo
- lauoho lauoho me nā wēlau
ʻO kaʻaiʻana i kaʻai o nā mea maʻamau i kālaiʻia me ka lawaʻole o nā huaʻai a me nā huaʻai paha, hiki i ka loaʻaʻole o ka lāʻau maloʻo C. Ma muli o ka waiʻai o ka waihā C,ʻaʻole i mālama maikaʻi kou kino, no laila pono e hoʻopihaʻia i kēlā me kēia lā.
Hiki ke hoʻoponopono i ka Scurvy ma ka hoʻonuiʻiaʻana o nā hua a me nā mea kanu i kiʻekiʻe ma ka lāʻauʻene C,ʻo ia hoʻi nā hua huapona, nā huaʻani, nāʻuala, broccoli, tōmato, a me nā pepa.
Hoʻoemiʻia ka Hua'ōlelo C i kaʻikeʻana o nā huaʻala a me nā mea kanu i ka ea a me ka wela,ʻo ka hua hou a me ka huaʻai he mau huaʻai C ka nui aʻe ma mua o ka mea i kukeʻia a iʻole hiki paha.
ʻO nā meaʻono Vitamin C
ʻO ka Vitamin C he antioxidant, a ua'ōleloʻia he mea hoʻopili no ka hoʻomaha o ke anu a me ka flu a ma keʻano he lāʻau'ē aʻe no kekahi mau maʻi o ka maʻi kanesa.
Eia naʻe,ʻaʻole i hoʻolakoʻia e ka noiʻi nā hōʻike kūpono no kēia mau manaʻo. ʻOiai uaʻikeʻia kekahi mau noiʻi he nui nā koko o ka meaʻai o ka maʻi kanesa i nā poʻe me kekahiʻano maʻi maʻi nui ma mua o ka lehulehu,ʻaʻohe mea hōʻike e lilo ana i nā meaʻaila a C me ka hōʻemiʻana i kou pilikia o ka maʻi kanesa.
Hiki iāʻoe ke hoʻokuʻu i keʻano kāpili -ʻoi aku ka maikaʻi ma kaʻaiʻana i nā hua a me nā huaʻona - ua waiwai lākou i ka huaora C, a he mau pono'ē aʻe ka waiwai āu eʻikeʻole ai i kahi hanana.
Akā, ināʻoe e noʻonoʻo ponoʻoe i nā mea hoʻopihapiha, palekana i ka melakika megadosing C. Lawe i ka nui o ka huaʻaina C ma muli o ka maʻi pahū a iʻole nā'alela liʻiliʻi.
Hoʻokumuʻia ka Institute of Medicine i 1,800 a 2,000 milligrams i kēlā lā i kēia lā e like me ke kiʻekiʻeʻana o ka mālamaʻana.
Nā kumuhana:
ʻO MedlinePlus.com. "Scurvy." Loaʻa iā Malaki 19, 2016. https://www.nlm.nih.gov/medlineplus/ency/article/000355.htm.
Nā National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." Loaʻa iā Malaki 19, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
Nā Papa Hana Hoʻonaʻauao o ka Moku'āina, Office of Dietary Supplements. "Hua'ōlelo C Vitamin C no nā mea Ola." Loaʻa iā Malaki 19, 2016. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.