Rārangi o ngā Kai He Nui te Huaora C
Ko te Huaora C, e mōhiotia ana ko te waikawa ascorbic, he matūkai nui me ngā painga maha mō te tinana, tae atu ki te whakapakari i te pūnaha ārai mate, te whakateretere i te whakaora patunga, me te whakatika i ngā kiko. Ka taea e te korenga o te Huaora C te arahi ki ngā mate pēnei i te scurvy me te ngoikore o te pūnaha ārai mate, nō reira he mea nui kia whiwhi koe i te nui o te Huaora C i ia rā mā roto i ngā kai e kainga ana e koe. Anei te rārangi o ngā kai he nui te Huaora C ka taea e koe te tāpiri atu ki tō kai o ia rā.
1. Ārani
Ko ngā hua citrus pērā i te karaka reka, te tānerini, me te karepe ētahi o ngā puna rongonui o te huaora C. Kei roto i te karaka waenga kotahi te 70 mg o te huaora C, tata ki te hiahiatanga o ia rā mō te pakeke. Kei roto hoki i ngā karaka ngā flavonoids, ka taea te whakanui ake i te mimiti o te huaora C e te tinana.
2. Rōpere
Ehara i te mea he reka noa iho ngā rōpere, engari he nui hoki te huaora C. Ka taea e te kapu rōpere kotahi te whakarato i te 89 mg o te huaora C, neke atu i te 100% o te uara e taunakitia ana mō ia rā. Hei tāpiri, kei roto i ngā rōpere ngā antioxidants me te muka, he pai mō te nakunaku.
3 Kiwi
He hua iti te kiwi, he tino pai te kai. Neke atu i te 70 mg o te huaora C kei roto i te kiwi kotahi. He nui hoki te huaora K, te huaora E me te pāhare pāporo i roto i tēnei hua. Kei roto hoki i te kiwi te whākōkī actinidin e āwhina ana i te nakunaku pūmua.
4. Kuawa
Ko te kuawa, inā koa te momo māwhero, tētahi o ngā hua he nui rawa te huaora C. E 200-300 mg te huaora C kei roto i te kuawa kotahi, e toru ngā wā e hiahiatia ana mō ia rā. He nui hoki te muka i roto i tēnei hua, he mea pai mō te hauora o te nakunaku.
5. Pepa Whero
Ehara i te mea ka tāpirihia he tae kanapa ki tō huamata e ngā pepa pere whero anake, engari he puna pai hoki mō te huaora C. Kei roto i te kapu pepa pere whero mata te 190 mg o te huaora C. He nui hoki te huaora A i roto i ngā pepa pere whero, he mea pai mō te hauora o ngā kanohi.
6. Broccoli
He puna pai rawa atu tēnei huawhenua matomato mō te huaora C, ā, kotahi kapu pūrokoro mata kei roto i te 81 mg o te huaora C. He nui hoki te huaora K, te folate, te konupūmā, me te muka i roto i te pūrokoro, ā, he kōwhiringa hauora mō ngā momo rihi.
7. Whare Taonga
Ko te kāreti tētahi atu huawhenua tino pai e tino nui ana te huaora C. Kei roto i te kapu kāreti mata e 80 mg te huaora C. He nui hoki te huaora K, te huaora A, me ētahi atu antioxidants i roto i te kāreti, he tino pai mō te tinana.
8. Māngo
He nui hoki te huaora C kei roto i ngā māngo, e kiia ana ko te kīngi o ngā hua. E 60 mg pea te huaora C kei roto i te māngo kotahi. Haunga te huaora C, he nui hoki te huaora A me te muka kei roto i ngā māngo.
9. Paināporo
He hua toropika te paināporo, ehara i te mea he whakahauora anake, engari he nui hoki te huaora C. Kei roto i te kapu kotahi o ngā poraka paināporo te 79 mg o te huaora C. Kei roto hoki i te paināporo te bromelain, he whākōkī e āwhina ana ki te nakunaku i te pūmua, ā, he pānga ārai-mumura hoki.
10. Kōpura
Kāore pea te kūmara e whakaarohia ana he puna huaora C, engari he nui tēnei matūkai i roto i tēnei huawhenua. Kotahi kapu kūmara mata kei roto i te 52 mg o te huaora C. He nui hoki te muka, te huaora K, me te folate i roto i te kūmara.
11. Ētahi atu Hua Rēmana
Ko te karepe, te rēmana, me te raima ētahi atu tauira o ngā hua citrus he nui te huaora C. Kei roto i te karepe waenga kotahi te 38 mg o te huaora C, ā, ka taea e te rēmana, te raima rānei kotahi te whai wāhi ki te 30 mg o te huaora C. He maha hoki ngā wā ka whakamahia ēnei hua hei kakara i roto i ngā momo tunu kai me ngā inu.
12. Pāpāya
E mōhiotia ana he nui te huaora C me te huaora A i roto i te hua pāpa. E 88 mg pea te huaora C kei roto i te kapu pāpa kotahi. Kei roto hoki i te pāpa te whākōkī papain, he mea pai mō te hauora o te nakunaku.
13. Tōmato
He hua maha ngā whakamahinga o te tōmato, ā, e kitea ana i roto i ngā momo rihi. Kei roto i te tōmato rahi-waenga te 20 mg o te huaora C. He nui hoki te lycopene i roto i ngā tōmato, he matū ārai mate e mōhiotia ana he pai mō te hauora o te ngākau.
14. Merengi kānaru
Ehara i te mea he whakahauora noa te merengi kāntara engari he nui hoki te huaora C e whakaratohia ana. Kei roto i te kapu merengi kāntara tapatapahi he 58 mg o te huaora C. He nui hoki te huaora A me te pāhare pāporo i roto i tēnei hua.
15. Pepa Tīri
E mōhiotia ana he nui te huaora C kei roto i ngā tiri, inā koa ngā tiri kakariki me ngā tiri whero. Kei roto i te kapu tiri whero tapatapahi te 107 mg o te huaora C. Haunga te whakarei ake i te reka o ngā rihi, he pānga whakamahana anō hoki tō ngā tiri ka āwhina i te tahu kaora.
16. Hua Tarakona
He puna pai te hua tarakona, inā koa te momo whero-kikokiko, mō te huaora C. Kei roto i tētahi hua tarakona rahi-waenga te 25 mg o te huaora C. He nui hoki ngā muka me ngā antioxidants i roto i te hua tarakona, ka āwhina i te tiaki i ngā pūtau o te tinana.
17. Goji Berry
He hua iti ngā hua goji e whakamahia whānuitia ana i roto i ngā rongoā tuku iho Hainamana. Kei roto i te kotahi hekere o ngā hua goji maroke te 29 mg o te huaora C. He nui hoki ngā antioxidants me te pūmua i roto.
18. Puatakurai
Ahakoa kāore i te nui te huaora C o ngā pūriri pērā i ētahi atu hua, he puna pai tonu. Kei roto i te kapu pūriri tata ki te 14 mg o te huaora C. He nui hoki ngā antioxidants i roto i ngā pūriri, he pai mō te hauora o te roro.
19. Here Acerola
Ahakoa kāore i te tino rongonui ngā cheri acerola i Initonīhia, he tino nui te huaora C i roto. E 65 mg pea te huaora C kei roto i tētahi cheri acerola iti. He maha ngā wā ka whakamahia tēnei hua hei tāpiringa huaora nā te mea he nui te huaora C kei roto.
20. Pango
He hua tino nui te huaora C o te kūmara pango. Kei roto i te kotahi hekere o te kūmara pango te 40 mg o te huaora C. He nui hoki ngā anthocyanin i roto i tēnei hua, e mōhiotia ana he kaha ngā āhuatanga antioxidant.
Mā te tāpiri i ēnei kai ki tō kai o ia rā ka āwhina i a koe ki te whakarite kia nui te huaora C e whiwhi ana koe, kia kaha ai, kia ora ai hoki tō tinana. Ka taea e koe te kai i ēnei kai hou, i roto i ngā inu wai, i ngā huamata, i tētahi atu momo kai rānei e pai ana ki a koe. Whakakotahitia ēnei kai kia whiwhi ai koe i ngā painga kai tino pai. Kia ora!
