ʻO ka mea nui loa no ke olakino i ka hoʻoilo he mau huaora: A, nā huaora o ka hui B, a me E, C a me P.
1. He nui ka poe i lohe i ka hooilo he pono ke lawe wikamina C, akā poina ka hapa nui iā ia "ma mua o ke anu mua." A ʻoiai ʻo ka "lio" o ka huaora C e kōkua maoli i ka hoʻi wikiwiki ʻana i kou mau wāwae, ʻoi aku ka ʻoluʻolu ma mua o ka hoʻōla koke ʻana - ʻaʻole wale ka maʻi! ʻO ka huaʻōlelo "antioxidant" ka mea maʻamau i kēia mau lā, akā no kekahi kumu i kekahi manawa he mea ia i loko o kekahi mau huaʻai a me nā mea kanu. Akā ʻaʻole, he antioxidant ikaika nō hoʻi ka vitamina C, ʻaʻole ʻoi aku ka maikaʻi ma mua o nā mea ʻē aʻe, a he immunomodulator hoʻi: pale ia i ke anu a me ka ʻelemakule mua o ke kino. No laila maopopo, kamaʻāina - a maikaʻi loa!
MAHEA E LOAA AI:
ʻO ka lawe ʻana i nā kumu hope o ka huaora C i loko o nā papa a i ʻole nā lozenges i kēlā me kēia lā (ʻo ka 75-90 mg ka mea maʻamau) he mea maʻamau, akā 100% ka ʻōlelo aʻo pololei no ka hoʻoilo holoʻokoʻa! Inā no kekahi kumu ʻoe "kūʻē i nā huaʻai" - ʻaʻohe mea e hoʻoluhi i ka inu ʻana i nā hips rose i kēlā me kēia lā a i ʻole e ʻai wale i nā huaʻai hou a me nā mea kanu i waiwai i kēia vitamina.
1. Rosehip (maloʻo) - 1200 mg;
2. ʻO ka pepa momona (ʻulaʻula), hou - 470 mg;
3. ʻO Brussels sprouts (hou) - 120 mg;
4. Dill, cheremsha (greens) - 100 mg;
5. Kiwi (hua hou, pulp) - 71-92 mg.
ʻO kahi kumu kaulana o ka huaora C, ʻo nā ʻalani aia ma kahi o 60 mg o ka huaora no 100 g o ka huahana. ʻAʻole nui, akā maʻalahi ka helu ʻana i ka 200 g o nā ʻalani i kēlā me kēia lā ma mua o ka hoʻokō ʻana i nā koi o kēlā me kēia lā o ke kanaka makua no kēia huaora koʻikoʻi! He maʻalahi, wikiwiki, a hiki iā ʻoe ke loaʻa.
Loaʻa ka Vitamin C i kēia mau lā ma ke ʻano o nā papa a i ʻole nā lozenges chewable, akā ʻaʻole i loaʻa "mai ka pahu hoʻāʻo", akā mai nā huaʻai a me nā mea kanu.
2. Nā wikamina o ka hui B kōkua ʻaʻole wale mai ka "anu" ma nā lehelehe, akā he hopena maikaʻi hoʻi i ka ʻōnaehana nerve a me nā kaʻina metabolic, mālama i ka potency kāne i ke kūlana maikaʻi, a he mea pono loa i ka hoʻoilo - no ka mea. pale i ke anu! No kēia, hiki ke kapa ʻia nā huaora B ʻo ka lua o ka mea nui ma hope o ka huaora C. Eia kekahi - ʻoiai he ʻoiaʻiʻo lōʻihi kēia a ʻike nui ʻia - ʻaʻole naʻe mākou e poina he mea koʻikoʻi ka huaora B12 no nā vegans a me nā mea ʻai meaʻai e mālama i ke olakino koko.
MAHEA E LOAA AI:
He maʻalahi ka loaʻa ʻana o nā mea hoʻohui me nā huaora B, ʻo ia ka "wholesale a me ke kūʻai kūʻai", ʻo ia hoʻi i kēlā me kēia a me kahi hui. Loaʻa nā huaora B1, B6, B9 (a me PP, C a me nā mea pono ʻē aʻe) i loko o ka walnuts, ʻo ka maʻamau he 3 walnuts holoʻokoʻa i kēlā me kēia lā no kahi pākeke (ʻoi aku ka maikaʻi o ke kūʻai ʻana ʻole, i loko o ka pūpū: ʻoi aku ka palekana a ʻoi aku ka maikaʻi. maʻemaʻe). ʻAʻole i loaʻa i ka Ginger ka huaʻa B9 wale nō, akā hoʻomaʻamaʻa pū kekahi i ka hoʻoilo: hiki iā ʻoe ke kūʻai i kahi aʻa hou a hamo iā ia i loko o nā mea inu (waina mulled non-alcoholic, kī, ginger me ka lemona, etc.), a me ka hoʻohui ʻana i ka meaʻai (no ka mea. laʻana, ma nā kīʻaha e like me "sabzhi" a me "curry").
3. Mai nā pāʻoihana hou, hiki i kekahi ke hoʻoholo hewa huaʻai E (tocopherol) pono no ka ili, tk. ʻōlelo ʻia "pale i kona ʻelemakule" a pēlā aku a pēlā aku. ʻAʻole mamao kēia mai ka ʻoiaʻiʻo, akā ʻo ka mea nui e ʻike i ka hoʻoilo, ʻo ia ka huaora E pale i ke kino holoʻokoʻa mai ke anu a me nā maʻi! ʻO kēia ma muli o kāna hopena antioxidant ma nā membrane cell: hoʻomaikaʻi ia i ka lawe ʻana o ka oxygen e nā cell, hoʻomaikaʻi i nā cell "hanu".
1. ʻAmona - 24.6 mg;
2. Hazelnut * - 24 mg;
3. Peanuts * - 10.1 mg;
4. Pistachios * - 6 mg;
5. Cashew* - 5.6 mg.
*Hiki ke hoʻomoʻi ʻia nā nati (koe naʻe nā ʻalemona) i ka pō no ka hoʻomoʻa maikaʻi ʻana a laila hoʻoheheʻe ʻia i loko o kahi paʻi me kahi mea hui. Hiki ke hoʻohui ʻia i nā smoothies!
Ma ke ala, ʻoi aku ka liʻiliʻi o ka iʻa a me ka iʻa iʻa (emi ma mua o 2 mg100 g) ka nui o ka huaora E ma mua o nā nati.
4. wikamina P (Ua kapa ʻia ʻo ia ʻo "rutin", a i ʻole i kapa ʻia e ka inoa maʻamau "bioflavonoids") - he mea pono loa, a komo pū i nā hopena o ka oxidation a me ka hōʻemi ʻana o nā cell. ʻO ka mea hou aʻe, inā loaʻa pinepine ʻoe i ka nosebleeds i ka hoʻoilo, ʻo ka ʻai maʻamau o nā ʻano maʻamau o ka huaora P ka hopena kūpono i kēia pilikia ʻoluʻolu.
1. ʻO nā hua citrus hou (ʻo ia hoʻi ka papa keʻokeʻo o ka peel a me nā ʻāpana interlobular. He nui nā hōʻike e pili ana i ka citrus peel, akā pono e hoʻomanaʻo ka mea hoʻokipa e mālama pinepine ʻia nā hua me nā mea ʻona i ka wā mālama!);
2. Blueberries, raspberries, blackberries, blackcurrants, cherries, chokeberries (mau hua i ka hooilo e lawe maloʻo, a i ole "shock industrial" hauʻoli. ʻO ka mea pōʻino, me ka hale hau "home", pau loa ka huaora P mai nā hua);
3. ʻO Rosehip decoction;
4. 'Omaomao kī (a maoli kofe);
5. Letus lau ʻōmaʻomaʻo.
ʻO ka nui o ka huaʻai P i kekahi manawa paʻakikī ke hoʻokumu, a ʻaʻole i hoʻopaʻa ʻia kona maʻamau (ʻoiai ke manaʻoʻiʻo ʻia aia ma kahi o 25-50 mg i ke ʻano o ke kanaka makua).
Mai nā mea kanu, nui ka huaora P i ke kāpeti, nā tōmato a me ka pā paʻi. A he nui ka nui o ia mea i loko o ka buckwheat (ʻoi aku ka maikaʻi o ka ʻai ʻana i ka "ʻai maka" ʻōmaʻomaʻo - e hoʻoinu wale i ka wai i ka pō. I ka wā o ka hoʻomaʻamaʻa wela, ua nalowale kekahi hapa nui o ka vitamina P, no laila he "aloha" i nā meaʻai maka, a me ka poʻe e ʻai ana i nā huaʻai hou, incl. huaʻala.
E like me kāu i hoʻomaopopo mua ai mai kēia mea, i ka hoʻoilo he mea nui ʻaʻole wale e ʻaʻahu maikaʻi a inu i ka wai mehana, infusions herbal, rose hips a me ka wela (akā ʻaʻole ikaika!) ʻO nā inu, akā e ʻai pū i ka meaʻai i nā huaora. A ʻaʻole kēia i hoʻolapalapa ʻia i ka ʻuala laiki, akā no ka hapa nui - like nā mea āpau i kā mākou punahele punahele hou, nā mea kanu a me nā mea kanu. E ola kino!