Fashion kiʻekiʻe ma ka wikamina C. Food i kuponoʻai

Nā wikamina - biologically hana 'ona i mea nui i na kanaka kino no ka maʻamau functioning. Ka mea, e kuleana no ke ola o nā loko, a nenoai, i hoʻonele, kōkua malama wā'ōpiopio, a me ka maikai. Ke kino iho hiki ole synthesize he nui nā wikamina, no laila ia mea nui, e hookomo i kaʻai o kaʻai i loaʻa iā lākou.

Ke anu manawa mea pakahi aku la ia nuiʻai kiʻekiʻe ma ka wikamina C. Inā ua nele kekahi hou ana nā mea maʻi, a ola ke hoʻopale ai ma luna o nā mea palahēhē a me ke anu. Akā,ʻaʻohe emi ke kūlana a me nā nā wikamina: A, E, D, B pae

Nā wikamina ma ka papa

Ke easiest ala, e hoʻopiha i ka pono no nā wikamina - e kuai i kekahi pack o huaale ma ka hale kūʻai lāʻau lapaʻau, a lawe noaia. Akā, ua e hoomanao ana i ka puu o ka hana 'ona i loko o huahana. Inā kāuʻai mea 'ano ola hua a me ka lau, i ka make māinoino o ka beriberi mea,ʻaʻole i loaʻa.

Nutritionists hoʻopaʻapaʻa ana i na mea he nuiʻai i ka mea kiʻekiʻe ma ka wikamina C - keia mea i kekahi ano o ka huakaʻi i ke kai noho lealea ana, akā, ia mea i loaʻa iā mākou mau kiaha. Oe aʻole 'oe i ke kali keu manawa a me ke kālā e kūʻai ia mau mea.

Popular kaʻao e pili ana i na kumu o ka wikamina C

Ka mea nui wale misconception hākālia nō i ka mooolelo o keia mea o ka lemona. Loa paha, ia mea he delusion hanau mai o ke kaulana cough a me ke anu na laau, a pinepine haawi aku i ka lemonaʻono. Ma nā makahiki i kēia 'ike i lilo kaila e hoole, Kuhikuhi' ia me kekahi makemake e lemona strawberries, raspberries a me gooseberries.

'Aʻole i emi like nā kaʻao mea iʻai kiʻekiʻe ma ka wikamina C a pau i ka hai ka vinegaʻaiʻana. Kēia misconception mea paha i ku pono i ka lemona.

Mau huahana-poe koa e

I mea, a pau loa okoa. 100 g. O ka lemona he 40 mg wikamina C, ma ka'ōhelo papa - ma kahi o 60 mg, a me ka gooseberry nui i oi aku mamua o 30. 'Aʻole hoʻolaha i ka lani kiekie loa maʻiʻo a me kona raspberry: 100 nā huna e huai ae wale 20 mg.

Fashion kiʻekiʻe ma ka wikamina C, Eia naʻe, he nui loa i ike ole. Akā, e mau loa, he pono ole i loko o ke au o ka maʻi a me ka naciiiuo maʻi'ōkuʻu,ʻaʻole e e paʻakikī e hoʻowaiwai i kouʻai me lākou.

Ka luna i loko o keia papa, rosehips (400 mg o hou ole maloʻo 1200), bele kekahi pahūpahūʻulaʻula keia ia (250). Ka hapanui o hua i waiwai ma ka wikamina C - heʻeleʻele currant, kai buckthorn, mauna lehu. Inā 'oe makemake e hoʻopale ai ia lakou iho mai ka maʻi, mai hoopoina e pili ana i na greens, o ka oi aku ma fennel, spinach, kikokiko, a leeks. A hailona o ka wikamina C i loko o ka lau: Palukela, Beijing a me cauliflower, broccoli a me ka cauliflower. He mea i loaʻa i loko o citrus hua, nae, ka mea, uaʻikeʻia a hiki i ka poʻe mamo.

Wikamina E kaʻai

No emi nui i'ē aʻe nā wikamina. No ka laʻana, tocopherol (wikamina E), wikamina i kekahi mea i kapaia o wā'ōpiopio mai. Ua Ua koi 'ia no ka wa e noho ana o ka ili a me nā'aʻaʻa, paipai' ia ka hoola ana o kaʻeha, ho'ēmi i kā ka uku o ka hanana o ka makahiki-pili wrinkles. Fashion kiʻekiʻe ma ka wikamina E hiki ke kuai lilo mai i loko o kekahi mākeke nui. Ka mooolelo-paa o'alemona, i ukali ia e ka 'ē aʻe kukui: peanuts, cashews, macadamia. Walnut mea he uuku ma ke kua. Eia hou, he nui tocopherol na ka MeaʻAi O Ke Kai a me ka iʻa. Hee, puhi, kukū ai, a pela aku ...

Ma ke ala, a me ka rosehip kai buckthorn mea waiwai,ʻaʻole wale nō ma ka wikamina C, akā, no hoi E.

Sources o B nā wikamina

Kēia pūʻulu nā kekahi mau hana waiwai i ka mea nui no ka ola. Mea pōmaikaʻi, ka mea, i ole uncommon. Mākou i hoopuniia eʻai kiʻekiʻe i loko o B nā wikamina pakahi aku la ia i kekahi wahi lihi iki o ka pono keia mau mea 'ona i loko o kēia waeʻano ma-huahana, hua, hua kukui.

Fashion kiʻekiʻe ma ka wikamina B6 e e komo i loko o kaʻai ma ka liʻiliʻi loa,ʻekolu manawa i ka pule. O nā pipi, ka waiu, cabbage. I ka papa kuhikuhiE kumu o B12 i moa, MeaʻAi O Ke Kai a me ka soy. A ua maluhiluhi ole ka lau a me ka haleʻuwī waiū huahana - ia O pono o ka hale ahu waiwai o ke wikamina B5.

Pehea au e wikamina D?

'O kēia kekahi o ka mau nā wikamina i ke kino ke synthesize lākou iho. Inā ua nele Map. Mai poina i kou pono e sunbathe maluhia: ma hope o ka puka ana a me ka pono i mua o ka napoo ana.

Akā, i loko o ka hooilo ke hiki nele - ka la mea,ʻaʻole pēlā mahana. He nolaila, e pono keʻaiʻai kiʻekiʻe ma ka wikamina D. Ma ka wahi mua, i kēia mau nā neoneo ka waiū, me ka waiū a me ka homemade yogurt. A ou wahi lihi iki o keia ke keʻena i loko o ka maka yolks, pua nānālā anoano, ai hua pisetakia, MeaʻAi O Ke Kai. A'iʻa ake aila - mea ole wale he ka eha delicacy, akā, i ka hale ahu waiwai o ka wikamina D.

Nā wikamina ma 'ole-ʻai nā huahana

Nutritionists kuhikuhi mai i ka hailona no nā wikamina loaʻa, a hiki ma ka hana 'ike loea i e ole mea maʻa mau no i kaʻai. No ka laʻana, wikamina C mea i waiwai wale i ka hua, akā, ke keiki lau oʻeleʻele currant. Me ia e hiki e kī, e kī a me tinctures. Kēia ke keʻena no hoi kekahi mau i ke kuikele, a me ka kuikele paʻapū lau. I ka la mahope hiki wale ke hou i salads a me Nā Kopa i loko o ke kauwela.

Dandelion lau a me alfalfa i waiwai ma ka wikamina D. Ua hiki e mahu ia i hoolapalapa wai, kua ia, hui aku hoolapalapaia hua a me ka mayonnaise (ole yogurt). He nui nā wikamina a me nā minelala hao maupaʻa beet mau poʻo.

Fashion waiwai i loko o nā wikamina

Manaoʻai mea e ole hoomaona wale i nā ho'āʻo iho au i ka 'ohana, akā, no hoi i ka paipai ola, ka uku maikai nānā i ka poʻeʻai i loko o ka hailonaʻana no nā wikamina. An nui wahi ua noho ma kaʻulaʻula, a nā manuʻaiʻia ai, haleʻuwī waiū huahana, hawaiianʻai. Ma kiliala, he nui nā wikamina, akā, me ko lakou papa kuhikuhiE cia - o ka kumumea hehee wale i mea e like me ia e pono ai. I ka lani kiekie loa maʻiʻo o nā wikamina i kanuʻai ¶ Aia he manawa. E ho'āʻo e komo i ka 'ike hou hou ka lau, hua, lau nahele a me nā hua. Kēia e ia he maikaʻi Kāohi beriberi.

ka naauao hoʻohana

He nui no ka maopopo, a pehea e malama i nā wikamina. Ma hope o nā mea a pau, i nā mea a pau me nā huahana hiki keʻai maka. Inā 'oe manao e hoʻa'ā i lapaʻau o kaʻai, nā manuʻaiʻia, ka iʻa a me ka lau, nānā no ka aoao i, e kōkua malama i ka waiwai' ona. Ka loa ike loeaʻaoʻao mea e kalua ai i ka pepa kini. Kēia Ua ukali e kū nei. Paila a pūlehu lākou i - kekahi o ka poʻe hewa nui ka papa haʻawina. No ka laʻana, ka moa huahana ua hoopaa wale 10% o ka palapala nui o ka wikamina C, ana hoopio ai hoi i hiki ke hoola ia 60%.

Ua mea i nui, e like me oe narezheteʻai. Ka poʻeʻuʻuku e paʻa ai, i ka mea i oi aku ka pono ua lilo i ka wela lapaau. O kahi momona a koho - i ka makaukau me ka a pau, pu me ka ili. ʻO ka maʻamau kii onohi e e nui aku pono keia mau mea ina o ka hana kālua 'ole blanch ia me slicing i loko o auka.

E ho'āʻo i ka loa kń i ka lōʻihi like 'ole o ke kaʻina hana, mai i hoomoa kona mau kīʻaha no ka lōʻihi manawa, ina ia mea,ʻaʻole loa nō. E hoomanao i ka mea, ua luku nui nā wikamina e hooloihi ae i hui me ka lewa. E ho'āʻo mai e oki i ka hua ma ka mua me ka nui mea.

E hahai i ka poe noonoo ole rula ana, e kōkuaʻoe eʻaiʻono, a ola.