Vitamin C

UVitamin C yivitamin enyibilikayo emanzini. Ifuneka ekukhuleni kwesiqhelo nakuphuhliso.

Iivithamini ezinyibilika emanzini zinyibilika emanzini. Inani eliseleyo levithamini lishiya umzimba kumchamo. Nangona umzimba ugcina indawo encinci yezi vithamini, kufuneka zisiwe rhoqo ukuthintela ukunqongophala komzimba.

I-Vitamin C iyafuneka ekukhuleni nasekulungiseni izicwili kuwo onke amalungu omzimba wakho. Isetyenziselwa:

• Yenza iprotheni ebalulekileyo esetyenziselwa ukwenza ulusu, imisipha, iigaments, kunye nemithambo yegazi
• Philisa amanxeba kunye nefomisi ebomvu
• Ukulungisa kunye nokugcina intlala, amathambo kunye namazinyo
• Uncedo ekufunxeni isinyithi

I-Vitamin C yenye yee-antioxidants ezininzi. I-Antioxidants zizakha-mzimba ezithintela omnye umonakalo obangelwe ziiradicals simahla.

• Iiradical radicals zenziwa xa umzimba wakho wophula ukutya okanye xa uthe wachanabeka kumsi wecuba okanye kwimitha.
• Ulwakhiwo lweeradicals zasimahla ekuhambeni kwexesha ikakhulu luxanduva lwenkqubo yokuguga.
• Iiradicals zasimahla zinokudlala indima kumhlaza, isifo sentliziyo, kunye neemeko ezinje ngesifo samathambo.

Umzimba awukwazi ukwenza ivithamin C ngokwakho. Ayigcini ivithamini C. Kubalulekile ke ngoko ukuba ubandakanye ukutya okuninzi okuneevithamini C ekutyeni okutyayo imihla ngemihla.

Iminyaka emininzi, ivithamin C iyeyona nto ithandwayo ekhaya kubanda obuqhelekileyo.

• Uphando lubonisa ukuba uninzi lwabantu, ivithamin C yongeza okanye ukutya okune-vitamin C akuwunciphisi umngcipheko wokufumana ingqele eqhelekileyo.
• Nangona kunjalo, abantu abathatha i-vitamin C bancedisa rhoqo banokubanda okufutshane okanye iimpawu ezinzima.
• Ukuthatha isongezelelo se-vitamin C emva kokuqala kwengqele akubonakali kuluncedo.

Zonke iziqhamo kunye nemifuno ziqulathe isixa esithile sevithamini C.

Iziqhamo ezinemithombo ephezulu yevithamini C zibandakanya:

• Icantaloupe
• Iziqhamo zeCitrus kunye neencindi zazo, ezinje ngeorenji kunye neediliya
• Isiqhamo seKiwi
• imango
• Ipapaya
• Ipanapula
• Ierberberries, iirubheri, iiblueberries, kunye necranberries
• Ujodo

Imifuno enemithombo ephezulu yevithamini C ibandakanya:

• I-Broccoli, ihlumelo laseBrussels kunye nekholifulawa
• Ipelepele eluhlaza nebomvu
• Isipinashi, iklabishi, imifuno yetheniphu, kunye neminye imifuno enamagqabi
• Iitapile ezimnandi nezimhlophe
• Utamatisi kunye nejusi yetumato
• Isikwashi sasebusika

Okunye ukutya okuziinkozo kunye nokunye ukutya neziselo kuqiniswe ngevithamini C Kuthi ukuqiniswa kuthetha ukuba ivithamini okanye izimbiwa zongezwa ekutyeni. Jonga iileyibhile zemveliso ukubona ukuba ingakanani ivithamin C ekwimveliso.

Ukupheka ukutya okunevithamini C okanye ukukugcina ixesha elide kunokunciphisa umxholo weevithamini C. Ukutya ngemicrowave kunye nokutya okune-vitamin C kunokunciphisa ilahleko zokupheka. Owona mthombo wokutya uvithamini C ungavuthwa okanye iziqhamo nemifuno eluhlaza. Ukubonakaliswa kukukhanya kunokunciphisa umxholo wevithamini C. Khetha isiselo seorenji esithengiswa ebhokisini endaweni yebhotile ecacileyo.

Iziphumo ebezingalindelekanga ezimandundu ezivela kwi-vitamin C eninzi zinqabile, kuba umzimba awukwazi ukugcina ivithamini. Nangona kunjalo, izixa ezikhulu kune-2,000 mg / ngosuku azikhuthazwa. Amanani aphakamileyo anokukhokelela kwisisu kunye nesifo sohudo. Amanani amakhulu okuncedisa i-vitamin C ayikhuthazwa ngexesha lokukhulelwa. Zingakhokelela ekunqongophaleni kwe-vitamin C emntwaneni emva kokubeleka.

Ukufumana i-vitamin C encinci kunokukhokelela kwiimpawu zokusilela, kubandakanya:

• Ukunqongophala kwegazi
• Iintsini zokopha
• Ukwehla kwamandla okulwa nosulelo
• Ukuhla kwenqanaba lokupholisa amanxeba
• Izinwele ezomileyo kunye nokwahlukana
• Ukutyumza okulula
• Gingivitis (ukudumba kweentsini)
• Iimpumlo
• Ukufumana ubunzima bomzimba ngenxa yokucotha komzimba
• Isikhumba esirhabaxa nesomileyo
• Ukudumba kunye namalungu abuhlungu
• I-enamel yamazinyo ebuthathaka

Uhlobo olunzima lokunqongophala kukavithamini C yaziwa njengescurvy. Oku kuchaphazela ikakhulu abantu abadala, abangondlekanga.

Isibonelelo seDiary esicetyiswayo (i-RDA) sevithamini sibonisa ukuba uninzi lwevithamini uninzi lwabantu kufuneka lufumane usuku ngalunye. I-RDA yeevithamini inokusetyenziselwa iinjongo zomntu ngamnye.

Ingakanani ivithamini nganye oyifunayo kuxhomekeke kubudala bakho kunye nesini. Ezinye izinto, ezinjengokukhulelwa kunye nokugula, nazo zibalulekile.

Eyona ndlela yokufumana imfuno yemihla ngemihla yeevithamini eziyimfuneko, kubandakanya ivithamin C, kukutya ukutya okunezakha-mzimba eziqulathe iintlobo ezahlukeneyo zokutya.

Ukungeniswa kwereferensi yokutya kwi-vitamin C:

Iintsana

• Iinyanga ezi-0 ukuya kwezi-6: 40 * milligrams / ngosuku (mg / ngosuku)
• Iinyanga ezi-7 ukuya kwezi-12: 50 * mg / ngosuku

Ukutya okwaneleyo (AI)

Abantwana

• 1 ukuya kwiminyaka emi-3: 15 mg / ngosuku
• I-4 ukuya kwi-8 iminyaka: 25 mg / ngosuku
• Iminyaka eli-9 ukuya kweli-13: 45 mg / ngosuku

Abafikisayo

• Amantombazana aneminyaka eli-14 ukuya kweli-18: 65 mg / ngosuku
• Abakhulelweyo abakwishumi elivisayo: 80 mg / ngosuku
• Ukuncancisa ulutsha: 115 mg / ngosuku
• Amakhwenkwe ali-14 ukuya kwiminyaka eli-18: 75 mg / ngosuku

Abantu abadala

• Amadoda aneminyaka eyi-19 nangaphezulu: 90 mg / ngosuku
• Abasetyhini abaneminyaka eli-19 nangaphezulu: 75 mg / ngosuku
• Abafazi abakhulelweyo: 85 mg / ngosuku
• Abasetyhini abancancisayo: 120 mg / ngosuku

Abatshayayo okanye abo bakwingcongolo yomsi wecuba nangaliphi na ixesha kufuneka bonyuse inani labo lemihla ngemihla le vithamin C nge 35 mg eyongezelelweyo ngosuku.

Abasetyhini abakhulelweyo okanye abancancisayo kunye nabo batshayayo bafuna amaxabiso aphezulu e-vitamin C. Buza umboneleli wakho wezempilo ukuba leliphi elona xesha lilungele wena.

Iascorbic acid; I-dehydroascorbic acid

• Isibonelelo seVitamin C
• Ukusilela kweVitamin C
• Umthombo weVitamin C

Mason JB. Iivithamini, ukulandelela iiminerali, kunye nezinye izinto ezincinci. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 218.

USalwen MJ. Iivithamini kunye nokulandela umkhondo. Ku: McPherson RA, Pincus MR, ii-eds. Ukuchongwa kweKlinikhi kaHenry kunye noLawulo ngeendlela zeLebhu. Umhla we-23. ISt Louis, MO: Elsevier; I-2017: isahluko 26.