Ua hoʻomaopopo mua ka hapa nui o mākou i ke koʻikoʻi o ka huaora C i ko mākou ʻōnaehana pale.
ʻIke ʻia e hana nā huaora i nā hana koʻikoʻi i loko o ko mākou kino-a ʻaʻole ʻokoʻa ka huaora C. Pono kou kinovitamina Ci kēlā me kēia lā e kākoʻo i kāna kuleana ma ke ʻano he antioxidant ikaika, he mea hoʻoikaika no nā enzymes he nui, he mea hoʻoikaika i ka hao hao, a me nā mea hou aku.
ʻO ka ʻoiaʻiʻo, ʻo 42% o nā poʻe mākua ʻAmelika ʻaʻole lawa nā pae o ka huaora C, e paʻakikī ana i ko lākou kino ke hana i kēia mau kuleana koʻikoʻi. Ke hiki mai kāu kūlana vitamina C, hiki i nā mea hoʻohui ke kōkua i ke pani ʻana i kēlā āpau a loaʻa ka lawa o kēlā me kēia lā.
ʻAʻole kākoʻo wale ʻo Vitamin C i kāu ʻōnaehana pale, ua komo ia i nā kaʻina hana he nui i loko o ke kino, a ʻo ka lawe ʻana i kahi kumulāʻau huaora C kiʻekiʻe e hiki ke kōkua i kēia mau sela, nā ʻiʻo a me nā ʻāpana e hana maikaʻi loa.
He aha ka mea e hana ai ka huaora C? ʻO ka mea mua, hana ia ma ke ʻano he cofactor - kahi hui e pono ai no ka hana enzymatic - "no nā ʻano ʻano biosynthetic a me nā enzymes regulatory," wehewehe ʻo Anitra Carr, MD, Luna Hoʻokele o ke Kulanui o Otago Medical Nutrition Research Group.
Wahi a Alexander Michels, Ph.D., ka mea hoʻoponopono noiʻi lapaʻau ma ka Linus Pauling Institute o OSU, aia ma kahi o 15 mau enzymes like ʻole i loko o ko mākou kino e hilinaʻi ana i ka huaora C no kā lākou hana kūpono, "e pili ana i nā mea e like me ka hana neurotransmitter a me ka metabolism momona."
Ma waho aʻe o kāna hana ma ke ʻano he cofactor enzyme,vitamina CHe antioxidant ikaika e kōkua i ka pale ʻana i nā biomolecules (e like me nā protein, DNA, RNA, organelles, etc.) ma ke kino holoʻokoʻa ma o ka hakakā ʻana i nā ʻano oxidative reactive (ROS).
"He mau hana koʻikoʻi ka Vitamin C i loko o ke kino - e like me ka hana pono o ka ʻōnaehana pale, hoʻōla i ka ʻiʻo, hoʻokumu ʻana i ka collagen, mālama i ka iwi a me ka cartilage, a me ka absorption maikaʻi o ka hao," wahi a Emily Achey, ka meaʻai meaʻai meaʻai meaʻai, ʻo MD, R&D engineer, INFCP.
ʻO ka loaʻa ʻana o ka nui o ka huaora C i kēlā me kēia lā e kōkua i ka nui o nā ʻōnaehana o kou kino e holomua, a ʻo ka hoʻohui ʻana me ka huaora C hiki ke hāʻawi i nā pono like ʻole, e like me nā ʻeono a mākou e wehewehe kikoʻī ma lalo nei.
Ma ka hoʻoulu ʻana i ka hana ʻana a me ka hana o nā keʻokeʻo keʻokeʻo (nā sela e hana ikaika ana no ko mākou ʻōnaehana kūlohelohe a hiki ke mālama iā mākou i ke olakino), mālama nā mea hoʻohui huaora C i kou ʻōnaehana pale i ke ʻano kiʻekiʻe.
No ka laʻana, e like me ka mea i hōʻike mua ʻia me mindbodygreen e ka mea ʻai meaʻai ʻo Joanna Foley, RD, CLT, ʻo ka huaora C ke hāpai i ka hoʻonui ʻana o nā lymphocytes a kōkua i nā cell immune e like me nā keʻokeʻo keʻokeʻo (e laʻa, neutrophils) e hoʻopau i nā microorganism ʻino.
A ʻo ka hoʻomaka wale nō kēia. E like me ka ʻōlelo a ka Hope Peresidena ʻepekema ʻepekema ʻo Dr. Ashley Jordan Ferira, RDN: "ʻO ka noiʻi e pili ana i kēia micronutrient hiki ke hoʻoheheʻe ʻia i ka wai koʻikoʻi e hōʻike ana ke hana nei ka huaora C ma ko mākou ʻaoʻao e kūʻē i ka pale ʻili i nā mea he nui. hana nā ala.(ʻo kā mākou laina mua o ka pale) a me ka phagocytosis e hoʻokaʻawale i nā microbes, e hoʻopau i nā cell immune i pau a me ka hoʻoponopono gene.
Ua ʻike paha ʻoe he mea nui ka huaora C i ka hana collagen? Hiki iā ʻoe ke mahalo i ka huaora C no ke kōkua ʻana i kou ʻili hou a ikaika.
Ua ʻike ʻia nā huaora C o ka waha a me ka topical (ma ke ʻano o ka vitamin C serum) e kākoʻo i ka ʻili maikaʻi a maikaʻi hoʻi. ʻoi aku ka maikaʻi o ka ʻili a me ka liʻiliʻi o nā wrinkle.
ʻOiai ʻo ka collagen ka huaʻōlelo i loko o ka honua mālama ʻili (a no ke kumu maikaʻi), pili maoli nā protein kūkulu i ka iwi a me ke olakino hui pū kekahi - ʻo ia hoʻi he mea nui ka ʻai ʻana i ka huaora C no ka ʻili olakino, ʻo nā iwi a me nā hui.
E like me kā Ferira i wehewehe hou ai, "ʻO Collagen ka protein nui loa i loko o ke kino o ke kanaka, no laila ʻo ia, ʻoiai ʻo ia ka ʻili, nā hono, a me nā iwi, ʻo ia hoʻi nā ʻiʻo, nā ʻiʻo, nā cartilage, nā kīʻaha koko, nā ʻōpū, a me nā mea hou aku."Ua ʻōlelo ʻo ia, "No ka mea, ʻo ka collagen synthesis maʻamau a me ka huaora C, ka mea e pale a mālama i ke koʻikoʻi oxidative, koi ʻia, hiki i ka ʻai ʻana o kēia meaʻai i kēlā me kēia lā ke loaʻa ka hopena nui i ke kino holoʻokoʻa."
"Loaʻa ka Vitamin C i nā pae kiʻekiʻe loa i ka lolo a me nā ʻiʻo neuroendocrine, e like me ka adrenal a me ka pituitary glands, e hōʻike ana i kahi kuleana koʻikoʻi i kēia mau ʻāpana a me nā ʻiʻo," wahi a Carr. makemake nui i ka huaora C a ua maʻalahi i ka nele a i ʻole ka hemahema o ka huaora C, "wahi a Ferira.
Ua hoʻomau ʻo ia: "ʻO ke kuleana ovitamina Ci loko o ka lolo ke kamaʻilio ʻana, akā he mea nui loa ia.No ka laʻana, hiki i kēia meaʻai ke hana i ka myelin ma nā neurons a me nā aʻalolo.
ʻAʻole i pau ka hana kākoʻo o ka huaora C/lolo ma laila. Wahi a Ferira "ʻo ka hoʻokumu ʻana i nā kīʻaha koko i loko o ka lolo (angiogenesis) pono ka huaora C" mahalo i kāna kuleana i ʻōlelo ʻia ma ke ala hana collagen. ʻO ke kino i makemake i kahi antioxidant nui e like me ka huaora C e kōkua i ke kaua ʻana i nā radical manuahi a me ke kaulike redox, ʻo ia ka lolo, "wahi a Ferira.
"No ka laʻana, hiki i ka [vitamina C] ke kākoʻo i ke ʻano ma o ka synthesizing neurotransmitters a me neuropeptide hormones," i ʻōlelo ai ʻo Carr. Ma waho aʻe o ko lākou hopena i ke ʻano, hoʻokani nā neurotransmitters a me nā neuropeptides i ke ʻano o ka lawe ʻia ʻana o ka ʻike.
I ka hopena, ua maopopo he nui nā kuleana koʻikoʻi o ka huaora C i loko o ka ʻōnaehana nerve. ʻO ka ʻoiaʻiʻo, hōʻike ka noiʻi e pono nā pae kūpono o ka huaora C e kākoʻo i ka hoʻomanaʻo a me ka hana cognitive. ʻO ke kūlana vitamina C paha he uku ia no kou lolo a me kou olakino noʻonoʻo.
Hoʻomaka ka hana a ka Vitamin C i nā ala neuroendocrine i loko o ka lolo akā e komo mālie i ke kino holoʻokoʻa e kōkua i ke kaulike ʻana i nā hormones. ).
ʻO ka ʻoiaʻiʻo, "ua loaʻa i nā ʻeleʻele adrenal ka ʻike kiʻekiʻe o ka huaora C i loko o ke kino holoʻokoʻa a koi ʻia no ka hoʻopuka cortisol kūpono," wehewehe ʻo Achey.
Ma ke kākoʻo ʻana i ke koena o nā oxidants a me nā antioxidants i loko o ka adrenal glands, ke kākoʻo nei ka huaora C i ke olakino noʻonoʻo a me nā hana physiological ʻē aʻe, ʻoiai ke komo nei nā ʻōpū adrenal i ka hoʻoponopono ʻana i ka metabolism a me ke kahe koko olakino, kākoʻo i ka ʻōnaehana pale, a me nā mea hou aku.
ʻO kekahi manawa he mau hoa pili nā meaʻai e hiki ke kōkua i kekahi.
Kākoʻo ʻo Vitamin C i ka hoʻoheheʻe ʻia o ka hao i loko o ka ʻōpū liʻiliʻi, e ʻae ai i ka hao e komo i loko o ka ʻōpū. ," wahi a Ferira.
He mau mea koʻikoʻi wale nō kēia o ka mea e hiki ai i kēia mineral ke hana. Ma kahi o kēlā me kēia cell i loko o kou kino e pono ai ka hao e hana pono ai, e hāʻawi ana i kahi kumu ʻē aʻe e hoʻonui ai i kāu ʻai huaʻai C i kēlā me kēia lā no ka poʻe e hakakā nei e lawa ka hao.
Ma ke ʻano he antioxidant hiki ke hoʻoheheʻe ʻia i ka wai, kōkua ka huaora C i ka pale ʻana i nā radical manuahi a hakakā i ka ROS ma nā keʻena intracellular a me extracellular (ʻo ia hoʻi, intracellular a extracellular) a puni ke kino.
ʻO ka mea ʻē aʻe, ʻaʻole hana wale ka huaora C ma ke ʻano he antioxidant, akā hoʻoikaika pū nō hoʻi i ka hoʻoulu hou ʻana o ka huaʻa E, ka "hoa" antioxidant momona.Kōkua kēia hana hoʻoulu hou i nā huaora C a me E e hana pū i ka pale ʻana i nā ʻāpana like ʻole a me nā ʻiʻo a puni ke kino - mai ka ʻili a me nā maka i ko mākou puʻuwai, lolo a me nā mea hou aku.
Mai nā hōʻike i hōʻike ʻia ma luna nei, ʻike maopopo ʻia he mea koʻikoʻi ka vitamina C i kā mākou physiology i ka wā e hiki mai ana i ke olakino 360 degere.No ka mea hiki ke hoʻoheheʻe ʻia i ka wai (a no laila ʻaʻole hiki ke mālama nui ʻia i loko o ke kino e like me nā huaora momona), pono mākou e loaʻa i kā mākou mau meaʻai a me nā mea hoʻohui.
ʻO ka poʻe e ʻike ana iā lākou iho e hele nui ana e pōmaikaʻi mai ka lawe ʻana i ka huaora C i kēlā me kēia lā no ke kākoʻo ʻana i ke kino. E like me kā Carr wehewehe ʻana, ʻo ka manaʻo ʻino "e hoʻohaʻahaʻa i nā pae huaora C o kou kino, a pono ʻoe i ka nui o ka huaora e hana maikaʻi loa."ʻO ka hoʻopiha hou ʻana i kēia mau hale kūʻai huaora C i kēlā me kēia lā e kōkua i kāu mau kiko a me nā cell e loaʻa iā lākou i ka wā e pono ai lākou iā C.
Kākoʻo pū ʻo Vitamin C i ka collagen synthesis, no laila inā makemake ʻoe e kākoʻo i ke olakino o kou ʻili mai loko aʻe, he mea hoʻohui maikaʻi loa i kāu hana maʻamau i kēlā me kēia lā. a eia mākou), e ʻoiaʻiʻo kākou, hiki ke kākoʻo ʻia nā ala olakino āpau a me nā pōmaikaʻi i helu ʻia ma luna me kahi hoʻohui huaora C maikaʻi loa!
ʻOiai hiki i ka hapa nui o nā holoholona ʻē aʻe ke hana i ka huaora C, pono i ke kanaka ke kōkua liʻiliʻi.
ʻO Ferira, ka mea ʻepekema meaʻai a me ka meaʻai meaʻai i hoʻopaʻa inoa ʻia, lawe i nā mea hou aʻe, me ka haʻi ʻana, "ʻaneʻane ka hapalua o nā pākeke ʻAmelika i nele i ka vitamina C i kā lākou ʻai.Ma ke ʻano he lāhui, ʻaʻole mākou e hoʻokō i kēia mau pae kumu a i ʻole nā pono kumu, ʻoi aku ka liʻiliʻi o nā hopena kūpono. "Ua wehewehe ʻo ia, "ʻAʻole hiki iā mākou ke manaʻo e hiki mai ka huaora C iā mākou i ka Pōʻakahi a hiki i ka Lāpule.Pono ia e ʻike i ka meaʻai e pili ana i ka hoʻolālā a me ka Strategy.
Pono paha ʻoe e hoʻohui i nā meaʻai waiwai nui o ka huaora C i kāu papa kūʻai kūʻai (stats!)
ʻO kahi kikoʻī, ʻo ka mea hoʻohui C kiʻekiʻe e hōʻoiaʻiʻo e loaʻa iā ʻoe nā C āpau (a laila kekahi) pono ʻoe e kākoʻo maikaʻi i kou olakino holoʻokoʻa.
Ma ke ʻano o ka palekana, paʻakikī loa ka hoʻonui ʻana i ka huaora C – no ka mea, he vitamina hiki ke hoʻoheheʻe ʻia i ka wai, hoʻopau kou kino i ka nui o ka huaora C ke mimi ʻoe, ʻo ia hoʻi he haʻahaʻa loa ka ʻona (nā kikoʻī hou aku ma lalo).).
Wahi a ka National Academy of Sciences, ʻo ka ʻai ʻana i ka meaʻai i ʻōlelo ʻia e pale i ka lawa ʻole o ka huaora C (ma kahi o 42% o nā pākeke US, e like me ka mea i hōʻike mua ʻia, ʻaʻole hiki ke hana pēlā) he 75 mg no nā wahine (a ʻoi aku paha inā hāpai a hānai paha).kiʻekiʻe) a me 90 mg no nā kāne.
ʻO kēlā'ōlelo,ʻo ka pahuhopuʻaʻole ia e pale wale i nā hemahema.ʻO kēiaʻano "e ho'ēmi ana i nā kumukūʻai a me ka hoʻohaʻahaʻa i ka mana piha o kēia meaʻai meaʻai kupaianaha," i'ōlelo aiʻo Ferira. Kākoʻo ʻo Linus Pauling Institute i ka 400 mg i kēlā me kēia lā ʻōlelo mai ka meaʻai a me nā mea hoʻohui, "wahi a Michels.
ʻOiai ʻaʻole pono e hoʻohaʻahaʻa ʻia ka 400 mg o ka huaora C, hōʻike ʻia ka ʻepekema ʻoi aku ka kiʻekiʻe o ka nui o ka huaora C (ʻo ia hoʻi, ʻo nā kumu i hoʻopaʻa ʻia o 500 mg, 1,000 mg, a me nā mea ʻē aʻe) hiki ke kōkua iā mākou e hoʻoikaika i kā mākou pane kūlohelohe, nā pono cardiovascular, a me nā mea hou aku.
ʻO ia ke kumu e hāʻawi ai ka mbg's Vitamin C Potency+ formula i 1,000 mg o ka huaora C me ka hiki ke hoʻopau kiʻekiʻe e kōkua i ka hoʻopili ʻana i nā āpau meaʻai, e hoʻokō i ka lawa ʻana o ka huaora C, a e hoʻohana pono i ka hiki o kēia meaʻai.ʻO ke kauka ʻohana ʻo Madiha Saeed, MD, ua kapa ʻia kēia he "kiʻekiʻe kiʻekiʻe."
Wahi a Carr, i ka wā e ʻai ai ʻoe ma ka liʻiliʻi o ʻelima mau lawelawe i ka lā, ʻo ka ʻai ʻana i nā huaʻai a me nā lau ʻai hiki ke hana i ka hana maʻalahi—me ka meaʻai waiwai nui o ka huaora C e like me ke guava, kiwi, a i ʻole nā mea kanu a me nā huaʻai.
Eia naʻe, hiki i kekahi mau mea ke hoʻonui i ka pono o ke kanaka no ka huaora C. ka huaʻai C a hiki ke hoʻoikaika i ka loaʻa ʻana o kāu mau pono maikaʻi ma o ka meaʻai," wahi a Achey.
Ua hoʻohui ʻo Ferira: "Ua ʻike mākou mai nā haʻawina ʻelele ʻōiwi e ʻike nā kāne, ka poʻe i ke kaumaha a i ʻole ka momona, nā ʻōpio ʻōpio, ʻAmelika-ʻAmelika a me Mekiko-ʻAmelika, nā poʻe haʻahaʻa a me nā meaʻai ʻole i ʻike i nā kiʻekiʻe kiʻekiʻe o ka nele o ka vitamina C a me nā hemahema. ”
"ʻAʻohe manawa o ka lā i ʻoi aku ka maikaʻi ma mua o nā mea ʻē aʻe," wahi a Michels. ʻOiaʻiʻo, ʻo ka manawa maikaʻi loa ke hiki iā ʻoe ke hoʻomanaʻo!
I kou koho ʻana i kahi kumulāʻau vitamina C kiʻekiʻe a ikaika hoʻi e ʻoi aku ka nui o ka absorption a me ka mālama ʻana, hiki iā ʻoe ke lawe pono i ka huaora C i ke kakahiaka, ke awakea, a i ke ahiahi paha, me ka ʻai ʻole a me ka ʻole—nou ke koho.
ʻOiai ʻaʻole pili ka manawa o ka lā, he mea nui ia e lawe mau i ka waiola C me ka wai e kōkua ai i ka absorption. kino.
ʻO ka lawe ʻana i ka nui o ka huaora C hiki ke loaʻa i kekahi mau hopena ʻaoʻao. Ua wehewehe ʻo Ferira, "He ʻano palekana ko ka Vitamin C, a ua hōʻike ʻia nā pae huaora C a hiki i ka 2,000 mg i kēlā me kēia lā i nā pākeke."ʻO ka ʻoiaʻiʻo, hoʻohana maʻamau nā haʻawina vitamin C i nā koina kiʻekiʻe, me ka liʻiliʻi o nā hopena maikaʻi ʻole i hōʻike ʻia.
ʻAʻole ʻōlelo ʻia no ka awelika kanaka makua e ʻoi aku ma mua o 2,000 mg i kēlā me kēia lā no ka mea he hopena osmotic ka huaora C i hoʻopaʻa ʻole ʻia i loko o ka ʻōpū ʻoiai ua hoʻolālā ʻia kou kino e hoʻopau i ka nui o ka huaora C. Hiki ke hōʻike ʻia kēia ma ke ʻano he pilikia o ka ʻōpū, e like me ka ʻōpū. ʻoluʻolu, nausea, a i ʻole nā moe ʻaʻahu.
He mea pono e hoʻomaopopo i ka loaʻa ʻana o nā hopena ʻaoʻao maʻamau i ka nui o ka huaora C i hoʻohana ʻole ʻia, ʻo ia ke kumu koʻikoʻi ka loaʻa ʻana o kahi kumulāʻau huaora C hiki ke hoʻopaʻa ʻia.
Ka manawa hoʻouna: Mar-22-2022