Papa inoa o nā meaʻai kiʻekiʻe i ka wikamina C
ʻO ka Vitamin C, i ʻike ʻia hoʻi he ascorbic acid, he meaʻai koʻikoʻi ia me nā pono he nui no ke kino, me ka hoʻoikaika ʻana i ka ʻōnaehana pale, ka wikiwiki ʻana i ka ho'ōla ʻana o ka ʻeha, a me ka hoʻoponopono ʻana i nā ʻiʻo. Hiki i ka nele o ka Vitamin C ke alakaʻi i nā maʻi e like me ka scurvy a hoʻonāwaliwali i ka ʻōnaehana pale, no laila he mea nui e hōʻoia i ka loaʻa ʻana o ka nui o ka Vitamin C i kēlā me kēia lā ma o nā meaʻai āu e ʻai ai. Eia kahi papa inoa o nā meaʻai kiʻekiʻe i ka Vitamin C hiki iā ʻoe ke hoʻohui i kāu papaʻai o kēlā me kēia lā.
1. Nā ʻalani
ʻO nā hua citrus e like me nā ʻalani ʻono, nā tangerine, a me nā grapefruits kekahi o nā kumu i ʻike nui ʻia o ka huaora C. Aia i loko o hoʻokahi ʻalani waena ma kahi o 70 mg o ka huaora C, ʻo ia ka mea e pono ai i kēlā me kēia lā no ke kanaka makua. Loaʻa pū i nā ʻalani nā flavonoids, hiki ke hoʻonui i ka omo ʻana o ke kino i ka huaora C.
2. Nā ʻōhelopapa
ʻAʻole wale nā ʻōpena he ʻono akā waiwai pū kekahi i ka wikamina C. Hiki i hoʻokahi kīʻaha ʻōpena ke hāʻawi i kahi 89 mg o ka wikamina C, ʻoi aku ma mua o 100% o ka waiwai i ʻōlelo ʻia i kēlā me kēia lā. Eia kekahi, loaʻa i nā ʻōpena nā antioxidants a me ka fiber, he mea maikaʻi no ka ʻai ʻana.
3 Kiwi
He hua liʻiliʻi ka Kiwi me ka nui o nā meaʻai. Loaʻa i hoʻokahi hua kiwi ma mua o 70 mg o ka wikamina C. Nui nō hoʻi kēia hua i ka wikamina K, ka wikamina E a me ka potassium. Loaʻa pū i ka Kiwi ka enzyme actinidin e kōkua ana i ka hoʻoheheʻe ʻana i ka protein.
4. Kuawa
ʻO ka guava, ʻoi aku hoʻi ke ʻano poni, kekahi o nā hua me ka nui o ka wikamina C. Loaʻa i hoʻokahi guava ka awelika o 200-300 mg o ka wikamina C, ʻoi aku ma mua o ʻekolu manawa o ka pono o kēlā me kēia lā. He waiwai nui kēia hua i ka fiber, he mea maikaʻi ia no ke olakino o ka ʻōpū.
5. Nā Pepa ʻUlaʻula
ʻAʻole wale nā pepa bele ʻulaʻula e hoʻohui i kahi kala ʻōlinolino i kāu salakeke, akā he kumu maikaʻi loa nō hoʻi ia o ka huaora C. Hoʻokahi kīʻaha o nā pepa bele ʻulaʻula maka aia ma kahi o 190 mg o ka huaora C. He waiwai nui hoʻi nā pepa bele ʻulaʻula i ka huaora A, he mea maikaʻi ia no ke olakino o ka maka.
6. Brokoli
He kumu maikaʻi loa kēia mea kanu ʻōmaʻomaʻo o ka wikamina C, me hoʻokahi kīʻaha broccoli maka e loaʻa ana ma kahi o 81 mg o ka wikamina C. Loaʻa i ka broccoli ka wikamina K, folate, calcium, a me ka fiber, e lilo ia i koho olakino no nā ʻano kīʻaha like ʻole.
7. Kakela
ʻO Kale kekahi mea kanu maikaʻi loa i waiwai nui i ka wikamina C. Aia i loko o hoʻokahi kīʻaha kale maka ma kahi o 80 mg o ka wikamina C. Waiwai pū ʻo Kale i ka wikamina K, ka wikamina A, a me nā antioxidants ʻē aʻe i maikaʻi loa no ke kino.
8. Mango
ʻO nā mango, i kapa pinepine ʻia ʻo ke aliʻi o nā hua, aia nō hoʻi nā pae kiʻekiʻe o ka wikamina C. Hiki i hoʻokahi mango ke hāʻawi ma kahi o 60 mg o ka wikamina C. Ma waho aʻe o ka wikamina C, ua waiwai pū nā mango i ka wikamina A a me ka fiber.
9. Paina
He hua ʻāina wela ka paina, ʻaʻole wale nō he mea hōʻoluʻolu akā waiwai nui hoʻi i ka wikamina C. Aia i loko o hoʻokahi kīʻaha o nā ʻāpana paina ma kahi o 79 mg o ka wikamina C. Loaʻa pū i ka paina ka bromelain, kahi enzyme e kōkua ai i ka hoʻoheheʻe ʻana i ka protein a he hopena anti-inflammatory.
10. Kāpeti pua
ʻAʻole paha i manaʻo pinepine ʻia ka kāpeti he kumu o ka huaora C, akā ua waiwai kēia mea kanu i kēia meaʻai. Loaʻa i hoʻokahi kīʻaha o ka kāpeti maka ma kahi o 52 mg o ka huaora C. Ua waiwai pū ka kāpeti i ka fiber, ka huaora K, a me ka folate.
11. Nā hua citrus ʻē aʻe
ʻO ka grapefruit, ka lemona, a me ka lime kekahi mau laʻana o nā hua citrus i waiwai i ka wikamina C. Loaʻa i hoʻokahi grapefruit waena ma kahi o 38 mg o ka wikamina C, ʻoiai hiki i hoʻokahi lemona a lime paha ke hāʻawi i kahi o 30 mg o ka wikamina C. Hoʻohana pinepine ʻia kēia mau hua ma ke ʻano he mea ʻono i nā ʻano meaʻai a me nā mea inu like ʻole.
12. Pāpaʻi
Ua ʻike ʻia ka hua papaya he waiwai i ka wikamina C a me ka wikamina A. Hiki i hoʻokahi kīʻaha o nā ʻāpana papaya ke loaʻa ma kahi o 88 mg o ka wikamina C. Loaʻa pū i ka papaya ka enzyme papain he mea maikaʻi no ke olakino ʻōpū.
13. Nā tōmato
He hua maʻalahi nā tōmato i loaʻa i nā ʻano kīʻaha like ʻole. Loaʻa i hoʻokahi tōmato waena ma kahi o 20 mg o ka huaora C. Nui nō hoʻi nā tōmato i ka lycopene, kahi antioxidant i ʻike ʻia he maikaʻi no ke olakino puʻuwai.
14. Melon cantaloupe
ʻAʻole wale ka melon cantaloupe he mea hōʻoluʻolu akā hāʻawi pū kekahi i ka nui o ka wikamina C. Hoʻokahi kīʻaha melon cantaloupe i ʻokiʻoki ʻia aia ma kahi o 58 mg o ka wikamina C. He kiʻekiʻe nō hoʻi kēia hua i ka wikamina A a me ka potassium.
15. Nā Pepa Chili
ʻIke ʻia nā pepa chili, ʻoiai nā pepa chili ʻōmaʻomaʻo a me ka ʻulaʻula, he nui ka wikamina C. Aia i loko o hoʻokahi kīʻaha o nā pepa chili ʻulaʻula i ʻoki ʻia ma kahi o 107 mg o ka wikamina C. Ma waho aʻe o ka hoʻonui ʻana i ka ʻono o nā kīʻaha, loaʻa pū kekahi hopena thermogenic i nā pepa chili e hiki ke kōkua i ka puhi ʻana i nā calorie.
16. Hua Deragona
ʻO ka hua deragona, ʻoiai ke ʻano ʻulaʻula, he kumu maikaʻi ia o ka wikamina C. Aia i loko o hoʻokahi hua deragona waena ma kahi o 25 mg o ka wikamina C. He waiwai nui hoʻi ka hua deragona i ka fiber a me nā antioxidants, hiki ke kōkua i ka pale ʻana i nā hunaola o ke kino.
17. Goji Berry
He mau hua liʻiliʻi nā hua goji i hoʻohana pinepine ʻia i ka lāʻau lapaʻau kuʻuna Kina. Aia i loko o hoʻokahi auneke o nā hua goji maloʻo ma kahi o 29 mg o ka huaora C. He waiwai nō hoʻi lākou i nā antioxidants a me ka protein.
18. Nā hua pulupulu
ʻOiai ʻaʻole i kiʻekiʻe ka nui o ka wikamina C i loko o nā huaʻai ʻē aʻe, he kumu maikaʻi nō naʻe ia. Loaʻa i hoʻokahi kīʻaha o ka blueberries ma kahi o 14 mg o ka wikamina C. Waiwai pū nā blueberries i nā antioxidants, he mea maikaʻi ia no ke olakino o ka lolo.
19. ʻAcerola Cherry
ʻAʻole paha i kaulana loa nā cherries Acerola ma Indonesia, akā kiʻekiʻe loa lākou i ka wikamina C. Hiki i hoʻokahi cherry acerola liʻiliʻi ke loaʻa ma kahi o 65 mg o ka wikamina C. Hoʻohana pinepine ʻia kēia hua i nā mea hoʻopihapiha ma muli o kona nui o ka wikamina C.
20. ʻO Blackcurrant
He hua momona loa nā blackcurrant i ka wikamina C. Aia i loko o hoʻokahi auneke o nā blackcurrant ma kahi o 40 mg o ka wikamina C. He waiwai nō hoʻi kēia hua i nā anthocyanins, i ʻike ʻia he mau waiwai antioxidant ikaika.
ʻO ka hoʻohui ʻana i kēia mau meaʻai i kāu papaʻai o kēlā me kēia lā e hiki ke kōkua i ka hōʻoia ʻana ua loaʻa iā ʻoe ka nui o ka wikamina C, e mālama ana i kou kino i ka ikaika a me ke olakino. Hiki iā ʻoe ke hauʻoli iā lākou i ka hou, i loko o nā smoothies, salads, a i ʻole kekahi ʻano āu e makemake ai. E hoʻohui i kēia mau meaʻai e loaʻa ai nā pono meaʻai kūpono loa. Aloha nui!
