Nui ka po?e e inu i ka huaora C effervescent papa i ka wā o ka ma?i ma?i, a ?o ka lā?au lapa?au ho?okahi "Vitamin C Yinqiao Tablet" e hana pū ai i kēia hanauna i ulu a?e i ka ho?olohe ?ana i ka inoa "vitamin C" a me ka "anti-viral cold" i hui pū ?ia. No laila, he kuleana anei ka huaora C, he hua?ai me ka mō?aukala lō?ihi? Pehea wau e ho?onui ai i ka vitamina C? Hiki paha ke nui ka huaora C? He pilikia ka ?ai nui ?ana?
?O kēia pukana e pili ana i ke kumuhana o ka vitamina C, e ?imi i ke ?ano o ka vitamina C, he aha ke kuleana, pehea e ho?ohui ai?
?O ka Vitamin C, ka mea i kapa ?ia ?o ascorbic acid, he hua?ai ho?ohehe?e me kahi ?ano kemika e like me ka glucose. ?O kāna hana nui i ke kino o ke kanaka he mau:
Kōkua i ka synthesize i nā protein ko?iko?i: Pono ka Vitamin C i ka synthesis o collagen, aia i loko o ka ?ili, nā niho, a me nā iwi, no laila ?o ka nele o ka huaora C e ho?olohi i ka ho'ōla ?ana i ka ?eha. Kōkua ka Vitamin C i ka synthesize carnitine, kahi mea lawe nui i ka momona metabolism. ② ?O ka Vitamin C: kōkua i ka synthesize i nā neurotransmitters, vasodilators a me nā mea ho?oha?aha?a i ka ma?i prostacycline. ?O ka Vitamin C: he antioxidant maoli, hiki ke ho?ohui i nā mea antioxidant o ke kino.
He aha nā antioxidants? ?O ka mana?o o nā antioxidants he mea li?ili?i a pono e wehewehe.

Ho?ohana nā kānaka i ka oxygen e metabolize, ma ke ka?ina hana o ka metabolism e ho?opuka i kekahi mau molekele oxygen me nā electrons ka?awale (me ka superoxide anion (.O2 -), hydroxyl radical (.OH) a me ka hydrogen peroxide (H?O?)). ?A?ole pa?a kēia ?ano mole oxygen electron i ho?oka?awale ?ia a e holo manuahi ?ia no laila ua kapa ?ia ?o ia he radical oxidizing.
Hā?awi ka po?e ma?amau i kahi electron ma o nā mea ?ē a?e e ho?oka?awale i kēia mau radical oxidizing auwana, no laila ?a?ohe pilikia.
Ke hō?ike ?ia i nā ho?oulu ?ana o waho (e like me ka radiation, ka ho?omau mau ?ana, ka ho?ouka ?ana i ka pathogen) a i ?ole kā lākou mau mea ?ino pono?ī e ho?opuka i nā radical manuahi oxidative, ?a?ole hiki ke ho?opau ?ia i ka manawa.
Ho?opau kēia mau radical manuahi i ka paia o ke kelepona a me nā mea genetic o ka cell ma o ka ?aihue ?ana i nā molekala ?ē a?e o nā electrons, ka wikiwiki ?ana i ka apoptosis cell a alaka?i i ka ma?i [1].
?O nā mea i kapa ?ia he antioxidants nā mea hā?awi electron, hiki iā ia ke hā?awi i nā electrons i ka ho?ohemo ?ana i nā radical manuahi, no laila e lilo ia i mole oxygen non-pō?ino. ?O ka nui o nā radical free oxidative e hō?eha nui i ke kino o ke kanaka, no laila he nui nā antioxidants i loko o ke kino o ke kanaka, ?o ka mea?ai antioxidants ka mea nui i loko o nā hua?ai hou a me nā mea kanu, ua ?ike nā ha?awina he nui ka ?ai ?ana i nā hua?ai a me nā mea kanu hiki ke hō?emi i ka make pili maoli i ka waiwai antioxidant waiwai i kēia mau mea?ai.
?O nā antioxidants mea?ai ma?amau ka: beta carotene a me nā carotenoids pili (vitamina A), ka hua?a C, a me nā ?ano like ?ole o ka huaora E.
?A?ole hiki ke hana ?ia ka Vitamin C e ke kino a pono e loa?a mai ka mea?ai. ?O ka Vitamin C i loko o ka mea?ai e komo i loko o ka'ōpū li?ili?i, a ua kūpono ho?i kēia ka?ina hana absorption,?o ka?ai nui?ana e alaka?i i ka emi?ana o ka'āpana o ka absorption, ke?oi aku ka nui o ka lawe?ana ma mua o 1000mg i kēlā lā i kēia lā,?o 50% wale nō ka li?ili?i o ka absorption.
?O ka mea i koi ?ia i kēlā me kēia lā vitamin C ma ?Amelika Hui Pū ?Ia: 15-45mg / lā no nā keiki; 75mg / lā no nā wahine; 90mg / lā no nā kāne; a hiki i 120mg / lā no nā mākua hāpai a lactating paha. ?O ka palena ki?eki?e o ka lawe ?ana i ka huaora C no nā pākeke he 2000mg / lā.

② ?O ka nui o ka huaora C no ka hapa nui o nā pākeke he 100mg, a ?o ka palena ki?eki?e he 2000mg.
Hiki i ka nui ke hō?ino? No ka mea, he vitamina hiki ke ho?ohehe?e ?ia ka huaora C ma o ka pu?upa?a a ?a?ole hiki ke ho?omake ?ia, akā aia kahi pilikia e pono ai ka nānā ?ana i nā pōh(huán)aku kīkī, no ka mea e ho?onui ka huaora C i ka oxalate i loko o ka mimi, a ?o ka nui o ka oxalate e hana i nā pōh(huán)aku me ka calcium. Aia ka pilina ma waena o ka mea?ai a me ka ho?ohui ?ana i ka huaora C a me nā pōh(huán)aku oxalate i nā kāne [2]. No laila, ?a?ole ?ōlelo ?ia e lawe i nā mea ?oi aku ma mua o ka palena ki?eki?e i ?ōlelo ?ia o ka vitamina C.
I ka wā e pili ana i ka hua?ai C, ?o ka mea mua i mana?o ?ia he ?alani a me nā lemona ?awa?awa, ?oia?i?o, he nui nā hua?ai a me nā hua?ai he nui nā huaora C. Inā ?oe e kauoha i ka nui o ka huaora C no 100g o ka mea?ai, mamao loa ka ?alani mai ka mua.
Loa?a nā mea?ai i ka vitamina C:

?O ka pepa kala a me ka pepa ?ōma?oma?o: ?O ka pepa ?ula?ula 100g he 190mg huaora C, hiki i ka pepa kala ke ho?okō i nā pono o ka huaora C o 2 mau lā, akā hā?awi pū kekahi i ka huaora A, hiki ke ?ōlelo ?ia he hale hana antioxidant, 26kcal wale nō. ?Oi aku ka li?ili?i o ka huaora C o ka pepa ?ōma?oma?o, akā lawa no ka ho?okō ?ana i nā pono o ka lā 1, ?oia?i?o, ?oi aku ka ki?eki?e o ka huaora C o ka pepa ?ula?ula, hiki i ka 1 kī?aha li?ili?i ke hiki i 100mg a ?oi aku paha, akā ?a?ole hiki i nā mea a pau ke ?ae;
Broccoli: 100g broccoli he 90mg o ka huaora C, ?o ia ka pono o ka lā 1, a hā?awi pū ia i 2.6g o ka fiber mea?ai, ?o ia wale nō 34kcal.
He waiwai nui ka hua kiwi i ka huaora C. No ka mea ?ole o nā hopena ?ē a?e, ?oi aku ka waiwai o ka huaora o ka papaya, 100g papaya he 62mg o ka huaora C, ?oiai he nui ka nui o ka huaora A, 39kcal wale nō. ?O nā hua?ai a me nā mea?ai ?ē a?e i loa?a i ka hua?a C me ka pī, nā strawberries a pēlā aku.
?O ka 100g hope loa o nā ?alani a me nā lemona he 53mg o ka huaora C, a ?o ka ?ai ?ana i ?elua i ka lā ?a?ole ia he nele i ka huaora C.