1. Nā kumu hua

?O nā hua citrus

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?O nā ?alani, nā pomelo, nā lemona, a me nā hua?ai ?ē a?e he waiwai nui i ka huaora C, me kahi o 30-60 milligrams no 100 grams o ka ?i?o hua.

Hiki ke ?ai pololei ?ia nā hua waina a me nā ?alani e ho?opa?a i ko lākou waiwai.

Nā hua hua

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?O Strawberries (ma kahi o 47 milligrams no 100 grams) a me nā kiwi (ma luna o 60 milligrams no 100 grams) he kumu kūpono loa ia, kūpono no ka ?ai pololei a i ?ole ka hana ?ana i nā salakeke.

Loa?a i nā blueberries, cherries, a me nā hua?ai ?ē a?e ka huaora C a me nā antioxidants, a hiki ke ho?ohui ?ia me ka yogurt a i ?ole nā ????oats.

?O nā hua ?āina ?āina

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?O ka papaya (e pili ana i 80 milligrams no 100 grams), mango, pineapple, a me nā mea ?ē a?e he kūpono no ka ho?ohui ?ana i ke kauwela a hiki ke ?oki ?ia i ?āpana a hana ?ia i puree.

2、 Nā kumu hua?ai

?O nā lau ?ōma?oma?o a me nā lau cruciferous

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?O nā pepa ?ōma?oma?o (pepa bele) ka mea ki?eki?e loa (70-144 milligrams no 100 grams) a hiki ke hui pū ?ia a ho?oulu ?ia paha.

?O Broccoli (ma kahi o 51mg/100g) a me ka spinach (e pili ana i 30mg/100g) e ?ōlelo ?ia e puhi ?ia a ho?omo?i ?ia e hō?emi i ka nalowale o ka mea?ai.

Nā A?a a me nā Hua?ai Solanaceous

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Hiki ke ho?opau ?ia nā ?ōmato (e pili ana i 20mg/100g), ?uala, paukena, a me nā mea ?ē a?e ma o nā salads, grilling, a me nā ?ano hana ?ē a?e.

?O ka ipu ?awa?awa, kāloti a me nā mea kanu ?ele?ele ?ē a?e he waiwai nui i ka huaora C.

3、 Nā kumu mea?ai ?ē a?e

Nā mea?ai holoholona: ?O ka ate moa, ka ate pua?a, a me nā mea?ai waiu ka li?ili?i o ka huaora C a hiki ke ?ai ?ia me nā mea kanu.

?O nā huahana i hana ?ia: Hiki ke ho?ohana ?ia ka wai ?alani maoli, ?alani tōmato, a me nā mea ?ē a?e ma ke ?ano he kumu kōkua, akā pono e uku ?ia i ke kō a me nā mea ho?ohui.

4、 Ka ?ōlelo a?oa?o kuke a me ka ?ai ?ana

E ho'ēmi i ka lilo o ka mea?ai

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E hō?alo i ka kuke ?ana i ka wela ki?eki?e a ho?opa?a mua i nā kī?aha anu, ho?omo?i wikiwiki, a i ?ole ka mahu.

E ?oki a ho?omo?a hou i nā mea ?ai e hō?emi i ka manawa e ?ike ai i ka ea.

Nā hui like ?ole

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E ho?ohui i nā hua?ai hua?ai C ki?eki?e (e like me ka hua kiwi) me nā nati e ho?oikaika i nā hopena antioxidant.

E ho?ohui i nā pepa ?ōma?oma?o, broccoli, a me ka wai lemon i ka saladi mea?ai e ho?onui ai i ka absorption.

5 、 Ho?omalu

Hō?alo i ka overdose: ?A?ole i ?oi aku ka nui o ka ?ai ?ana i kēlā me kēia lā ma mua o 2000 milligrams, no ka mea, hiki i ka overdose ke alaka?i i ka ma?i ma?i a i ?ole nā ????pōh(huán)aku kīkī.

Ka heluna kanaka kūikawā: Pono nā wāhine hāpai a me nā po?e ?elemakule e ho?oponopono i kā lākou ?ai ma lalo o ke alaka?i ?ana a ke kauka a ho?onohonoho mua i ka ho?ohui ?ana me nā mea?ai maoli.

Ma o ka ?ai kaulike ?ana i nā hua?ai a me nā mea kanu a me ka kuke ?ana kūpono, hiki ke loa?a maika?i ka huaora C no ka ho?okō ?ana i nā pono olakino i kēlā me kēia lā