Ukutya okunotye ivithamin C

Umxholo

• Ukutya okuqulethe ivithamin C
• Kunconywe idosi yemihla ngemihla yevithamini C
• Nini ukuthatha ivithamin C efanelekileyo
• Ungayigcina njani ivithamin C ixesha elide

Ukutya okunotye ivithamini C, okufana namaqunube, iiorenji kunye neelamuni, kunceda ekomelezeni ukhuselo lwendalo lomzimba kuba zinezinto zokulwa intsholongwane, ezithi xa zifunyanwa zigqithile emzimbeni, zithande ukuqala kwezifo ezithile.

I-Vitamin C kufuneka isetyenziswe rhoqo kuba ingumphilisi obalaseleyo kwaye iququzelela ukufunxwa kwentsimbi kwinqanaba lamathumbu, ibonakaliswe ngokukodwa kunyango ngokuchasene ne-anemia. Ukongeza, ivithamin C isebenza ukuququzelela ukuphilisa ulusu kunye nokuphucula ukujikeleza kwegazi, ukuba inkulu ekuncedeni kuthintelo lwezifo zentliziyo ezinje nge-atherosclerosis, umzekelo.

Ukutya okuqulethe ivithamin C

Le theyibhile ilandelayo ibonisa ubungakanani bevithamini C ekhoyo kwi-100 yeegram zokutya:

Ukongeza, okunye ukutya okune-vitamin C, nangona kukuncinci iletisi, i-artichoke, ipayina, ibhanana, isipinatshi, iavokhado, iapile, iminqathe, iplamu, ithanga kunye ne-beet. Eyona nto ifanelekileyo yokufumana inani elifanelekileyo levithamini C kukutya kukuzitya zintsha okanye kwiijusi.

Kunconywe idosi yemihla ngemihla yevithamini C

Umthamo wemihla ngemihla wevithamini C uyahluka ngokwendlela yokuphila, ubudala kunye nesini:

Abantwana kunye nolutsha:

• 1 ukuya kwiminyaka emi-3: 15 mg.
• Iminyaka emi-4 ukuya kweli-8: 25 mg.
• Iminyaka eli-9 ukuya kweli-13: 45 mg.
• Iminyaka eli-14 ukuya kweli-18: 75 mg.

Amadoda aneminyaka eli-19 ubudala: 90 mg.

Abafazi:

• Ukususela kwiminyaka eli-19 ubudala: 75 mg.
• Ukukhulelwa: 85 mg
• Ngexesha lokuncancisa: 120 mg.

Abatshayayo:malunga ne-35 mg ye-vitamin C ngosuku kufuneka yongezwe kwiingcebiso zemihla ngemihla, njengoko abantu abatshayayo benesidingo esikhulu se-vitamin C.

Ungcoliseko kunye namayeza anokuphazamisa inkqubo yokufakwa kweevithamini C, ke kwezi meko, kubantu abadala abasempilweni, kuyacetyiswa ukuba usebenzise i-120 mg ye-vitamin C ngosuku, ehambelana neglasi yejusi yeorenji.

Olunye uphononongo lubonisa ukuba ivithamin C inokunceda ukuthintela izifo ezithile kunye nokuphucula usulelo lokuphefumla kunye nolucwangcisiweyo, ke kuyacetyiswa ukuba kuthathwe phakathi kwe-100 ukuya kwi-200 mg ngosuku ukukhusela izifo.

Bona ngakumbi malunga nevithamini C kule vidiyo ilandelayo:

Nini ukuthatha ivithamin C efanelekileyo

I-vitamin C ye-Effervescent iboniswa ikakhulu kubantu abaneempawu zokunqongophala kukavithamini C, njengokuphuma lula eluswini nasezintsinini, eziyimpawu zesikorovhe. I-vitamin C esebenzayo inokunceda:

• Kulumkele kwaye ulwe amanqaku amfusa avela kulusu nakwizilonda ezincinci;
• Ukukhawulezisa ukubuyiswa kwemisipha kwiingcali zomzimba kunye neembaleki, ukunceda i-hypertrophy yemisipha;
• Ukomeleza amajoni omzimba, ukuthintela ukubanda kunye nomkhuhlane;
• Yomeleza intlala kuba ikhuthaza ukudityaniswa kwe-collagen ngumzimba, ukuthintela ukuwohloka kwamalungu.

Nangona kunjalo, abantu abasempilweni ngokubanzi abayidingi eyongezelelweyo ivithamin C, kuba le vithamini inokufumaneka ngokutya. Fumana zonke izibonelelo zikavithamini C.

Ungayigcina njani ivithamin C ixesha elide

Ukugcina ivithamin C ekutyeni kubalulekile ukuba ungashiyi iziqhamo, ezinje nge-strawberry, ipapaya, i-kiwis okanye iiorenji zixotyulwe xa zidibene nomoya kwaye zikhanyiselwe ixesha elide ekukhanyeni, kuba ezi zinto zinokunciphisa ivithamin C ekhoyo ekutyeni. . Ke, xa usenza ijusi yeorenji okanye ipayina, kubalulekile ukuyibeka kwisikhenkcisi kwisitya esimnyama, sogqunywe ukuthintela ukunxibelelana nencindi kunye nomoya kunye nokukhanya kwisikhenkcisi.

Ukongeza, ivithamin C iyanyibilika emanzini xa upheka ukutya, okufana ne-broccoli, ikhaphetshu okanye ipepile, kwaye itshatyalaliswa kumaqondo obushushu aphezulu, ke ukuze kufakwe ivithamin C kangangoko kunokwenzeka, kubalulekile ukutya ukutya ngokwendalo, ngaphandle kokupheka.