?O ka ?oia?i?o, ua ho?omau ?ia ka ho?opa?apa?a e pili ana inā hiki i ka huaora C ke mālama i ke anu mai ka makahiki 1970. Mai ia manawa mai, ua ikaika ka ho?opa?apa?a ma waena o ka "vitamin C effective group" a me ka "Vitamin C ineffective group", a ua pa?a nā ?ao?ao ?elua i ko lākou mau mana?o pono?ī, ?a?ole i hiki i ka ?ae ?ana, a he pa?akikī ke ho?ohuli i kekahi i kekahi.

Ma ka lā 11 o Dekemaba, 2023, ua pa?i ?o Professor Hemila a me nā hoa hana i kahi noi?i lā?au lapa?au e pili ana i nā hō?ike i loko o ka puke mo?olelo olakino kaulana ?o BMC Public Health, kahi i loa?a ai he 15 mau ha?awina kūpono me 4437 mau ma?i, a ua hō?ike ?ia nā hopena: ?O ka ho?onui hou o > 1g o ka vitamina C i kēlā me kēia lā hiki ke ho?emi i ka helu o ka papa (hana) i hala o nā mea ma?i ma?amau ma?amau i ka 15% mau lā, ho?emi i ka helu o nā ma?i anu ma?amau i ka 15% a me ka hō?emi ?ana i ka nui o nā ma?i ma?amau i ka 15% o ka ma?i. ka nui o ka ma?i e 13%, i hō?oia ?ia no ka manawa mua:

Hiki i ka Vitamin C ke ho'ōla i ke anu!

1. He aha ka huaora C

?O ka Vitamin C, ka mea i kapa ?ia ?o ascorbicacid, ua ?ike mua ?ia ?o ia ?o ka "vitamina universal." ?O ka nele o ka hua?ai C, hiki ke kahe koko, ka emi ?ana o ke kūpa?a, ka scurvy ko?iko?i, ?o ia ho?i ke kumu o kāna mea i kapa ?ia ?o "ascorbic acid". Hiki ke ho?ohehe?e ?ia ka Vitamin C i ka wai a loa?a iā ia ke ?ano molekala ma?alahi o nā huaora 13.

Hiki i ka Vitamin C ke ho?oikaika i ka synthesis protein immune, ho?onui i ke kūpa?a o ke kino, ho?omaika?i i ka hana o nā enzymes hana, ho?onui i ka helu o nā lymphocytes a ho?omaika?i i ka hana phagocytic o nā cell neutral, antioxidant, i mea e ho?okō ai i ka hopena o ka mālama ?ana i ke anu.

2 ?O wai nā mea?ai i waiwai i ka huaora C

He ma?alahi ka loa?a ?ana o ka huaora C, ka mea i ?ike nui ?ia i nā hua?ai a me nā mea kanu hou.

3 He aha nā kuhihewa o ka ho?onui ?ana i ka huaora C

He ma?alahi ka loa?a ?ana o ka Vitamin C, akā e like me ka ma?alahi o ka nalo, pehea e hiki ai ke komo pono a ho?ohana ?ia e ke kino?

Pono e pale ?ia kēia mau hewa:

?O ka ?ai ?ana o ka huaora C i kēlā me kēia lā no nā wahine makua he 75 mg (e pili ana i ka nui o ho?okahi ?alani awelika nui) a me 90 mg (ma kahi o 1.5 awelika nui alani) no nā kāne. ?A?ole ?oi aku ka nui o ka mālama ?ana i kēlā me kēia lā ma mua o 2000 mg.

?Oiai ka nui o nā pōmaika?i o ka huaora C, hiki i ka ?ai ?ana i ka wā lō?ihi ke ho?oulu i nā hopena ?ino, e like me ka ?oi aku ma mua o 3 grams / lā hiki ke hō?eha i ka ?ōpū, ka ma?i ma?i; ?Oi aku ma mua o 4 g / pule hiki ke hana i nā pōh(huán)aku mimi, ?ike ?ia nā ma?i ko?iko?i he hematuria a me ka colic renal. ?O ka nui o ka wā lō?ihi e ho?olalelale i ka metabolism a me ka excretion o ka huaora C i loko o ke kino, a hiki mai nā hō?ailona o ka scurvy ma hope o ka pau ?ana o ka lā?au.

No laila, ?a?ole ?oi aku ka maika?i o ka vitamina C, ?oi aku ka maika?i o ka lawe ?ana i ke kino o ke kanaka, a i ?ole ka pō?ino. Ho?opili ?ia ka ho?ohui ?ana i ka huaora C ki?eki?e i ka ho?ohana pōkole (3-5 mau lā) i ke anuanu.

Mana?o 2: ?O nā mea?ai a me nā hua?ai i ?oki ?ia a i ?oki ?ia paha ?o Vitamin C ?oi aku ka ma?alahi o ka lawe ?ana i ka Vitamin C. ?O ka mālama lō?ihi, ka nui o ka pa?akai, a me ka ho?omehana lō?ihi e ho?onui i ka nalowale o ka huaora C. Ke ho?omo?a ?ia nā hua?ai i ka wela ki?eki?e no 5-10 mau minuke, hiki i ka nalowale o ka huaora C ke hiki i 70% -90%.

No laila, i ka wā e ho?oma?ama?a ai i nā mea kanu me ka nui o ka huaora C, pono e ho?omaopopo ?ia nā ?ōlelo a?e:

☆ ?Oi aku ka li?ili?i o ka pa?akai, ka palai wela a me ka manawa braising e like me ka pōkole;

☆ ?Oi aku ka maika?i o ka ?ai maka ma hope o ka holoi ?ana; ☆ Holoi i nā mea kanu ma mua o ka ?oki ?ana i ka wā e kuke ai; ☆ E ho?omo?i i nā mea kanu ke ?oki ?ia a ho?ā?o e ho?opōkole i ka manawa ho?olaha i ka lewa; ☆ Mai ho?ohana i ke keleawe no ka kuke ?ana, e ho?ā?o e ho?ohana i ka wok hao.

Mana?o 3. He pilikia nui ka ?ai ?ana i ka hua?ai.

Nui nā hua citrus i kēia hui kūlohelohe. Inā ?a?ole e nalowale ka huaora C i ka nui a pa?akikī paha ke loa?a ma o ka mea?ai, pono e ho?onui ?ia ka hua?ai C ma o nā hua?ai a me nā mea kanu hou.

Mana?o 4. Kāohi ka Vitamin C i ke anu E ?ai nui a?e i ka wā ma?i ma?i Hō?ike nā ha?awina he pono wale ka huaora C no ka po?e i loa?a i nā hō?ailona anu, ?a?ole no ka pale ?ana i ke anu.

Mana?o kuhi hewa 5. ?O ka inu ?ana i ka wai lemon a i ?ole ka ?ai ?ana i nā hua?ai hiki ke ho?opiha i ka huaora C ke loa?a ?oe i ke anu, pi?i ka makemake o ka huaora C, akā pinepine ka nele o ka ?ai, a he pa?akikī ke ?ai i kāu ?ai i kēlā me kēia lā. I ka mālama ?ana i ke anu, pono e hiki i ka lawe ?ana i ka huaora C ma ka li?ili?i loa i ka 1 g i kēlā me kēia lā, ?a?ole ma mua o 2 g i kēlā me kēia lā. Pono paha nā mea?ai a i ?ole nā ??lā?au lapa?au.

Loa?a i ka Vitamin C nā ?ano hana like ?ole, e like me: nā papa hua?ai C, ka hua?a C injection, ka hua?a C granules, ka hua?ai C effervescent papa, ka huaora C effervescent granules, ka hui pū ?ana o ka huaora C sodium chewable papa, a me nā mea ?ē a?e, nui loa ka ?oko?a o ke kumukū?ai. Ma ke?ano laulā, ?oi aku ka maika?i o ka ho?omākaukau ?ana ma luna o ka counter (OTC) ma mua o ka ho?omākaukau ?ana i nā mea?ai olakino.

Mana?o ?ia e lawe i nā papa hua?ai C a i ?ole nā ????papa effervescent, ?oi aku ka ma?alahi o nā papa ?aina C, hiki ke ho?oinu ?ia nā papa effervescent me ka wai mahana, ?a?ole ia e ho?ohui wale i ka huaora C, akā ho?onui pū i ka wai inu.

Mana?o kuhihewa 6. ?O ka huaora C ka mea hiki ke ?ai i ka gout, nā mea ma?i helu urinary e pale i ka ho?ohana ?ana i nā lā?au lapa?au C. Hiki i ka nui o ka huaora C ke ho?opili i ka hana clotting, a ?a?ole pono e ho?ohui ?ia nā mea ma?i e lawe ana i nā anticoagulants me nā kumu nui.

Eia kekahi, aia kekahi mau papa effervescent vitamin C i loko o ka sodium ki?eki?e, a pono e hō?emi i ka pa?akai mea?ai a i ?ole nā ????mea?ai sodium ki?eki?e ke ho?ohana.

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