12 MEAʻAI SILI LELEI TELE I VITAMINI C - PAMPEREDPEOPLENY.COM

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Vitamini C o se vaitamini taua manaʻomia i le tagata i aso uma taumafa. E taua tele aua o le vaitamini e le gata ina manaʻomia e faʻamalosia ai lou tino puipuia ae e manaʻomia foi mo le faʻagaioiga lelei o lou tino. O le vaitamini o se vailaʻau malosi ma faʻamalosia le tuputupu aʻe o le sela faʻapea foi ma le faʻagaioiga o le faʻagaioiga o le tino ^[1] .

E aoga foi i le puipuia o kanesa, tuʻuina i lalo o le faʻamaʻi o le fatu fatu, lemu lemu le faʻagasologa o le soifua matua ma fesoasoani i le faʻaaogaina o le uʻamea ma kalasiamu ma fesoasoani faʻamalosia lou immune system ma faʻaititia ai lou tulaga popole ^[lua] .

E le pei o isi mea aoga, e le mafai e le tatou tino ona gaosia le vaitamini C. O lona uiga, pau lava le mea e maua ai, o meaʻai tatou te faʻaaogaina. Ona o lenei, vitamini C le atoatoa o se masani vaʻaia tulaga e mafai ona mafua ai le laulu lauulu ma magaugau atigilima, totolia, fulafula gusi, mago paʻu, tino tiga, lelava, fatu fatu faʻamaʻi, lagona fesuiaʻi, faʻamaʻi ma isu toto ^[3] .

Ina ia mafai ona faʻafetauia faʻailoga ma faʻailoga ua taua i luga, tuʻu i totonu le tele (pulea) o le vaitamini C i au meaʻai i aso uma.

Faitau pea ia iloa le sili sili punaoa o vaitamini C.

Meaʻai Mauoa I Vitamini C

1. Guava

E pei ona taua e le au atamamai, o le guava o se tasi o oa sili ona taua o le vaitamini C. Naʻo le tasi le guava e faʻatamaoaigaina ma le sili atu i le 200 mg o vaitamini C. Eseese suʻesuʻega na faia i le malamalama ai i le aʻafiaga o guava i luga o le tasi vitamini C ma faʻapea mai e O le taumafaina i taimi uma o fualaʻau e mafai ona fesoasoani i le faʻaititia o le toto ma le aofaʻi o le toto ^[4] .

2. Paʻu pepa

E sili ona lelei punaʻoa o vaitamini C, logo pepa e mafai ona lava mo mea e manaʻomia ai le vaitamini C i aso uma. Pepelu logo samasama, o loʻo i ai se tofo suamalie aofia ai 341 mg o vaitamini C. O le faʻaaogaina o nei mea e mafai ona fesoasoani e faʻamalosia ai foʻi lou tulaga puipuia. ^[5] . Faʻatasi ai ma lena, o moli mumu mumu o loʻo avea ma se puna lelei o le vaitamini C ma e i ai lona aafiaga tuʻusaʻo i lou tulaga puipuia ^[6] .

3. Pasili

O loʻo iai le anoanoaʻi ole vitamini C, ole vailaau lea e sili ona lelei mo lou soifua maloloina. O loʻo iai le 10 mg vitamini C ile lua sipuni sipuni ole pasili, e fesoasoani le vailaʻau e faʻateleina le maualuga o lau uʻamea ma faʻamalosia ai foʻi lau puipuiga. ^[7] .

4. Kiwi

E masani ona fautuaina e le au atamamai lenei fualaʻau i tagata o loʻo pagatia ile le lava ole vitamini C. O le aofia ai o lenei fualaʻau i au meaʻai i aso uma, e le gata ina faʻaleleia ai lou le lava, ae mafai foi ona faʻamalosia ai lou puipuiga ma fesoasoani ai ia te oe e teteʻe atu i siama. ^[8] . 1 fasi fualaʻau kiwi o loʻo iai le 273 mg o le aso fautuaina o le vitamini C.

Aafiaga o itu o le soona inu o Vaitamini C

5. Broccoli

O lenei fualaʻau mata lanumeamata e masani ona manatu o se fetu uma meaʻai, aua e tumu i mea taua, minerale ma vaitamini, aemaise lava vaitamini C. Naʻo le 100 kalama o le broccoli e iloa e iai le tele o le 89.2 mg o le vaitamini C. E naʻo le 2-3 broccoli i aso uma e aveʻese ai lenei le atoatoa ^[9] .

6. Lychee

O le faʻaaogaina o le liki e mafai ona fesoasoani e faʻaleleia ai le collagen synthesis ma le toto i le soifua maloloina. 100 kalama o le liisi e i ai le 71.5 mg o le vaitamini C ma o loʻo tamaoaiga foi i le potassium ma gaʻo maloloina ^[10] .

7. Papaya

O le 'aiina o se ipu papaya e maua ai le 87 mg vitamini C, ma avea ai le fualaʻau ma puna lelei o le vaitamini. O papaya mata e faʻapea foi o se punaoa lelei o le vaitamini C, faʻapea foi ma le, vitamini A, folate, alava o meaʻai, kalisiu, potassium ma omega-3 fatty acid. ^[7] .

8. Strawberry

I le avea ai o se maoaʻe-fualaʻau mo le faʻaleleia o le vaitamini C le lava, strawberries e maualuga i vitamini C ma le 1 ipu o strawberry aofia ai 149 pasene o vitamini C. O lona uiga, tasi ipu o strawberry halves (152 kalama) maua 89 mg o vitamini C O fualaʻau o Strawberry o se mea lelei e maua mai ai polotini ma meaʻai i meaʻai ^{[sefulu ma le tasi]} .

9. Lanumoli

Ole mafuaʻaga sili ole vitamini C, ole faʻaaogaina o moli o se tasi lea o auala sili ona faigofie e maua ai le aofaʻi manaʻomia ole vitamini i lou tino. O le faʻaaogaina o le moli moli e tasi i aso uma e mafai ai ona maua ai meaʻai manaʻomia ile vailaʻau C ^[12] . Tasi auala feololo moli e maua ai le 70 mg vitamini C

10. Chilli pepa

O loʻo iai le laʻititi ifo o le 65 mg vitamini C i le tasi le chilli pepper, o mea ia e mafai ona fesoasoani i le puipuia o le amataina o le le lava vitamini C. I se faʻaopopoga, o le faʻaaogaina o pepa chilli e mafai ona fesoasoani e faʻaititia ai le fulafula ma le tiga ^[13] .

11. Lemon

Lime ma lemoni o citrus fualaʻau uma, mauoa i vitamini C. 100 kalama o lemoni aofia 53 mg o vaitamini C ma 100 kalama o lime aofia 29.1 mg o vaitamini C. I le 1700s, lemoni na faʻaumatia o se puipuia puipuiga faasaga i scurvy ^[14] .

12. Koma

O lenei fualaʻau mata e faʻaaogaina i le vaitamini C ma o le taumafaina i taimi uma e fesoasoani e puipuia ai le amataina o le vaitamini C le lava ^{[sefulu ma le lima]} . O le 1 ipu o mata mata ole 20 mg o le vaitamini C.

O nisi o isi meaai mauoa i vitamini C o spinach, kāloti, tamato, mint, cauliflower etc.

O fualaʻau maloloina ole Vitamini C

1. Super 7 faʻamama avega

Vaega ^[16]

1 ipu kapoti karoti, e leʻi faʻamamaina
1 ipu fualaʻau tamato
1 ipu pusa pi
& frac14 ipu feʻaveaʻina le spinach
2 kulimi pasili paso
2 kulimi saʻo tataina le seleri
2 kulimi sisina gaʻo
aisa nutimomoia mo le tautuaina

Faʻasinoga

Faʻaopopo uma mea e fai i totonu o le paluga ma palu mo le 2 minute.
Tipi le sua.
Faʻaopopo le aisa nutimomoia ma fiafia!

2. Tupu salatini salati

Vaega

& frac12 ipu lanu cubic cubes
& frac14 ipu tipi samasama samasama
& frac12 ipu tamai kulimi
& frac12 ipu maukeni mumu
1 tsp suauʻu olive
masima ma le eleele uliuli pepa
& frac12 ipu olaola ma vela atoa kalama lanumeamata
& frac12 ipu faʻasusu ma vela atoa lentil mumu
& frac12 ipu letisi, masaesae i fasi vaega
& frac12 ipu pepe spinach, masaesae i fasi vaega

Mo lavalava

1 tsp suauʻu olive
1 tsp sua sua tipolo
& frac14 tsp meli
& frac14 tsp faʻapipiʻi sinapi
masima e tofo i ai

Faʻasinoga

Fufulu le suauʻu ma faʻaopopo le capsicum, zucchini, puloua ma le maukeni mumu, masima ma le pepa ma faʻapipiʻi luga o le afi mumu mo le 2 i le 3 minute.
Tuu ia malu.
Mo laei, faʻafefiloi lelei mea uma ma faʻaopopo i le salati.

Vaʻai Tusitusiga Faʻasino

[1]Paka, S., Ham, J. O., & Lee, B. K. (2015). Aʻafiaga o le aofaʻi o vaitamini A, vaitamini C, ma fualaʻau taumafaina i lamatiaga mo metabolic syndrome i tamaitai Korea ma aliʻi. Meaʻai, 31 (1), 111-118.
[lua]Suleiman, M. S., Olajide, J. E., Omale, J. A., Abbah, O. C., & Ejembi, D. O. (2018). Vavalalata vavalalata, minerale ma nisi vitamini aofia ai tigernut (Cyperus esculentus). Suʻesuʻega Faʻapitoa, 8 (4), 161-165.
[3]Berendsen, A. A., van Lieshout, L. E., van den Heuvel, E. G., Matthys, C., Péter, S., & de Groot, L. C. (2016). O mea masani masani, sosoʻo mai ma meaʻai faʻaopopo ma mea lelei na faamalosia, o mea taua ia o le vaitamini D, vitamini B6, ma le selenium i totonu o tagata Dutch na auai i le suʻesuʻega a le NU-AGE. Suesuega o Meaʻai, 36 (10), 1171-1181.
[4]Suhag, Y., & Nanda, V. (2015). Faʻaleleiina o faʻagasologa o tapulaʻa e atiaʻe ai le soifua maloloina lelei pasī mago pauta meli ma le vailaʻau C ma mea totino faʻamalosiʻau. International Journal of Food Science & Technology, 50 (8), 1771-1777.
[5]Kent, K., Charlton, K., Roodenrys, S., Batterham, M., Potter, J., Traynor, V., ... & Richards, R. (2017). O le faʻaaogaina o le anthocyanin-rich cherry sua mo le 12 vaiaso e faʻaleleia atili ai le manatuaina ma le malamalama ai i tagata matutua ma le agamalu-i le feololo le mafaufau. European journal of nutrition, 56 (1), 333-341.
[6]Block, G. (1991). Vitamini C ma le puipuia o le kanesa: o faʻamaoniga o le epidemiologic. O le tusi faʻamaumauga a Amerika o falemaʻi maloloina, 53 (1), 270S-282S.
[7]Ramirez-Tortosa, C., Andersen, Ø. M., Gardner, P. T., Morrice, P. C., Wood, S. G., Duthie, S. J., ... & Duthie, G. G. (2001). Anthocyanin-rich extract e faʻaititia ai faʻamatalaga o le lipid peroxidation ma DNA faʻaleagaina i vitamini E-faʻaumatia isumu. Free Radical Biology and Medicine, 31 (9), 1033-1037.
[8]Hemila, H., Kaprio, J., Pietinen, P., Albanes, D., & Helnonen, O. P. (1999). Vitamini C ma isi vailaʻau i le vaitamini C mauʻai meaʻai e faʻatatau i le aʻafia o le mamapala i tama ulaula. American journal of epidemiology, 150 (6), 632-641.
[9]Padayatty, S. J., Sun, H., Wang, Y., Riordan, H. D., Hewitt, S. M., Katz, A., ... & Levine, M. (2004). Vitamini C vailaʻau mataʻutia: aʻafiaga mo le tautala ma faʻaaoga loloto. Faʻamaumauga o togafitiga i totonu, 140 (7), 533-537.
[10]Bondonno, N. P., Lewis, J. R., Blekkenhorst, L. C., Bondonno, C. P., Shin, J. H., Croft, K. D., ... & Flood, V. M. (2019). Faʻatasiga o flavonoids ma flavonoid-rich meaai ma mea uma mafuaʻaga o le soifuaga: O le Blue Mountains Mata Suesuega.
[sefulu ma le tasi]Liu, C., Zhong, C., Chen, R., Zhou, X., Wu, J., Han, J., ... & Hu, X. (2019). O le maualuga o meaʻai i le vaitamini C o loʻo fesoʻotaʻi ma le maualalo o le aʻafiaga o le maʻisuka faitele o loʻo aʻafia: O se suesuega faʻaumiumi a le kulupu.
[12]Card, D.J. (2019). Metotia mo le iloiloina o le vaitamini C. Faʻamatalaga o le Vitamini Tulaga (pp. 301-316). Faʻasalalau Nusipepa.
[13]Deyhim, F., Strong, K., Deyhim, N., Vandyousefi, S., Stamatikos, A., & Faraji, B. (2019). Vitamini C faʻafouina le leiloa ponaivi i le osteopenic isumu faʻataʻitaʻiga o osteoporosis. Faʻavaomalo Faʻasalalauga mo Vitamini ma Meaʻai Suesuega
[14]Ashor, A. W., Shannon, O. M., Werner, A. D., Scialo, F., Gilliard, C. N., Cassel, K. S., ... & Siervo, M. (2019). Aʻafiaga o inorganic nitrate ma vitamini C faʻatasi-faʻaopoopoga i luga o le toto maualuga ma gaioiga gaioiga i laiti ma matutua soifua maloloina tagata matutua: O se randomized faʻalua-tauaso crossover faʻataʻitaʻiga.
[sefulu ma le lima]Ferraro, P. M., Curhan, G. C., Gambaro, G., & Taylor, E. N. (2016). Aofaʻi, meaʻai, ma faʻaopopo vitamini C taumafaina ma le ono aʻafia o maʻa fatugaʻo faʻafuaseʻi.American Journal of Fatugaʻo Faamaʻi, 67 (3), 400-407.
[16]Tarladalal (2019, Me 28). 98 Vitamini C Rich fua [Tusia i luga ole blog]. Toe aumai mai, https://www.tarladalal.com/recipes-for-Vitamin-C-Rich-Indian-Recipes-804