Foods tiketike i roto i te huaora C. Tips i kai tika

Huaora - biologically matū kaha e mea faufaa ki te tinana tangata mo te mahi noa. He kawenga mō te hauora o whēkau me ngā pūnaha ratou, whakarato wātea i te mate, te āwhina mau tonu taitamarikitanga, me te ataahua. Ko te tinana ano kore e taea synthesize maha huaora, na ko te mea nui ki te whakauru i roto i te kai o te kai e roto i ratou.

Ko te wa makariri ko ngā kai nui tiketike i roto i te huaora C. Me te reira i te tahi mau tūroro ora, me hauora e taea te tiaki ki mate me te maremare. Otiia kahore iti te tūranga, me te tahi atu huaora: A, E, D, rōpū B

Huaora i runga i te tepu

Ko te huarahi māmā ki te whakaki i te hiahia mō ngā huaora - ki te hoko i te mōkihi o pire i te rongoā, me te tango i kaupapa. Engari kia tatou mahara e te rota o matū kaha i roto i te hua. Ki te he tino to koutou kai hua hauora me huawhenua, kahore te riri o te beriberi kei noa i reira.

Me'akai tautohe e maha kai e te hunga nui i roto i te huaora C - e kore ko etahi ahua o reka tāwāhi tenei, engari ko reira e wātea ana ki a tatou rihi. e kore koe e whai ki te noho te wā anō, me te moni ki te hoko a ratou.

ngā pūrākau rongonui e pā ana ki te puna o te huaora C

kī te pōhēhē tino nui e te lekooti i roto i tenei mea ko te rēmana. Te nuinga pea, ko reira he pohehe whanau i roto o te mare, me te matao rongoā rongonui, e maha hoatu te hā rēmana. I roto i nga tau tata nei hei tenei mōhiohio kua huatau ki te whakakahore, ūkuia hei kē ki te rēmana rōpere, raspberries me gooseberries.

Ehara i pūrākau iti noa ko e kai katoa nui i roto i te huaora C i te pangia e kawa korerotia. Ko te pea hoki tenei pōhēhē tika ki te rēmana.

Ēnei hua-toa

I roto i te meka, katoa rawa rerekē. kei 100 go o rēmana 40 mg huaora C, i roto i te rōpere - e pā ana ki 60 mg, me kuihi te tikanga e kore neke atu i 30. E kore whakamanamana te ihirangi teitei me tona rōpere: Ka taea e 100 karamu kitea 20 anake mg.

Foods tiketike i roto i te huaora C, kāore, he tokomaha unknown. Ko e ratou rawa noa i roto i te wā o te mate, me te tau urutā kore e waiho uaua ki te haafaufaa i to koutou kai ki a ratou.

Ko te rangatira i roto i tenei rārangi, rosehips (400 mg o hou, maroke 1200 ranei), whai pere pepa whero ia (250). He taonga i roto i te huaora C te nuinga hua - he vine pango, Buckthorn moana, pungarehu maunga. Ki te hiahia koe ki te tiaki ia ratou i te mate, e kore e wareware e pā ana ki te greens, rawa i runga i fennel, kōkihi, he kopurepure, me riki. He rota o te huaora C i roto i te huawhenua: Brussels, Beijing me kareparāoa, broccoli me te kareparāoa. Ko reira i roto i te hua citrus ia, Heoi, kua mohiotia ai noa ki ngā tamariki.

Huaora E i roto i te kai

He atu huaora No nui iti. Hei tauira, tocopherol (huaora E), kahore huaora i huaina tamarikitanga. Kei te hiahiatia te reira mo te mahi whakaora i o te kiri, me te kopa, whakatairanga whakaora o patunga, te whakaiti i te tere o te tupu o kita e pā ana-tau. Foods tiketike i roto i te huaora E taea te hokona i roto i tetahi hokomaha. Ko te record-tei mau ko aramona, aru e te tahi atu nati: pīnati, cashews, makatāmia. he iti muri wōnati he. I tua atu, i roto e rave rahi tocopherol i roto i te kaimoana me te ika: wheke, tuna, perch, etc ...

E te ara, he Rosehip me Buckthorn moana taonga e kore anake i roto i te huaora C, engari ano hoki E.

Rauemi o te huaora B

Tenei rōpū ngā maha ngā matū kaha e mea faufaa no te hauora. Aua'e, e kore e nohinohi te ratou. E karapotia matou e kai tiketike i roto i te huaora B ngā te rota o matū whaihua i roto i tēnei kāwai e-hua, hua, nati.

Foods tiketike i roto i te Huaora B6 kia whakaurua i roto i te kai i te iti rawa e toru ngā wā i te wiki. Ko ētahi o ēnei mīti, te waiu, kāpeti. Ko te puna matua o B12 he heihei, kaimoana me te soy. Na huawhenua hou me hua miraka - te reira i te toa noa o te huaora B5.

Me pēhea e whiwhi ahau huaora D?

Tenei Ko tetahi o nga huaora torutoru e taea te tinana synthesize ratou ake. Me te reira i te rā. Kaua e wareware e hiahia ana koe ki te pāinaina humarie: i muri i te putanga mai i te aroaro o noa te ra ranei.

Otiia i roto i te hotoke e taea te haere mai takarepa - e kore te mea pera mahana te ra. Ko Koia i tika ki te kai kai tiketike i roto i te huaora D. I roto i te wahi tuatahi, ngā enei tīhi, tīhi, me te miraka pē kāinga. He rota o tenei wae i roto i te yolks raw, putirā purapura, nati, kaimoana. He hinu pākirikiri ate - he kore noa he kai fakaofoofa, engari ano hoki i te toa o te huaora D.

Huaora i roto i ngā hua kai-kore

tohu me'akai i e kitea tetahi rota o te huaora ara i roto i ngā ahurea e kore e e ngā no ki te kai. Hei tauira, e kore te mea taonga anake i roto i hua huaora C, ko te taitamariki rau o vine mangu. Ki a ratou e taea te hanga e koe tea, kia teas me tinctures. Kei hoki tenei wae te ngira me te ngira rau Ongaonga. noa e taea te tāpiri i te whakamutunga ki te huamata me te hupa i roto i te raumati.

He taonga i roto i te huaora D. reira e taea te koromamao ratou ki te wai kohua, tapatapahi, tāpiri hua kohuatia me mayonnaise (miraka pē ranei) rau aihere me te alfalfa. He maha huaora me ngā ōpapa ngā tihi pīti.

Foods taonga i roto i te huaora

Whakaaro kai kore e e makona noa nga reka o te mau melo o te utuafare, engari ano ki te whakatairanga hauora, te aufauraa i whakarongo ngā ki aua kai e roto i te rota o te huaora. nohoia He wahi nui e kai whero me te heihei, hua miraka, huawhenua hou. I roto i te pata, he maha rawa huaora, engari ratou uara matua - ko nga āhuatanga wahi e te hunga tika ka rite ki e tika ana. Ko te ihirangi rawa o te huaora i roto i ngā kai tipu i reira ko te wa. Whakamātauria ki te tomo i te tahua atu hou huawhenua, hua, otaota me hua. Tenei ka waiho i te beriberi ārai pai.

whakamahi kouma

He mea nui ki te mahino me pehea ki te tiaki huaora. I muri i te katoa, e kore e taea te kai raw hua katoa. Ki te whakamahere koe ki te wera maimoatanga o te kai, te heihei, te ika huawhenua ranei, titiro hoki ara e ka tauturu i tiaki i te matū tino. Ko te ara tino pono, ko te ki te tunu i roto i te takai konumohe. aru ana tēnei e te koromamao. Kohua, me te tahaki - tetahi o te kino rawa whirinoa. Hei tauira, puritia te hua maoa te% 10 anake o te nui taketake o te huaora C, i te tinei e taea te whakaora 60%.

He hoki mea nui, kia rite ki narezhete koe huawhenua. Nga tutaki iti, ngaro te nui te painga e i roto i te maimoatanga wera. Ko te kōwhiringa pai - te faaineineraa rite te katoa, tahi ki te kiri. ka kia nui atu whai hua Ahakoa he aporo noa ki te te tunu Blanch reira ranei kahore slicing ki wēti.

Whakamātauria ki te whakaiti i te roanga o te tukanga, e kore tunu rihi mo te wa roa, ki te kahore te mea te reira tino tika. Kia mahara e ngaro maha huaora i te whakapā auroa ki te hau. e kore Whakamātauria ki tapahia te hua i roto i te mua i roto i te nui.

A pee i te ture ohie e e te tauturu ia ki a koutou kai reka me te hauora.