Ubungakanani beVitamin C ekufuneka uyithathile?
Umxholo
- Kukuthini ukutya okucetyiswayo?
- Ngaba unokuxhamla iimeko ezithile
- Eyona ndawo yokutya
- Olona vithamini C lubalaseleyo
- Ungathatha kakhulu?
- Umgca wezantsi
I-Vitamin C sisondlo esinyibilikayo emanzini esinemisebenzi emininzi ebalulekileyo emzimbeni wakho.
Inceda ukomeleza amajoni akho omzimba, inceda imveliso ye-collagen kunye nokuphilisa amanxeba, kwaye isebenza njenge-antioxidant ukukhusela iiseli zakho kumonakalo omkhulu wasimahla (1,,,,,,,).
I-Vitamin C ikwabizwa ngokuba yi-L-ascorbic acid, okanye i-ascorbic acid ngokulula.
Ngokungafaniyo nezinye izilwanyana, abantu abanakho ukuzenzela ngokwazo ivithamin C. Ke ngoko, kuya kufuneka uyonele ekutyeni okanye kwizongezo zokugcina impilo (8,).
Eli nqaku lichaza idosi ecetyiswayo yevithamini C kwimpilo efanelekileyo.
Kukuthini ukutya okucetyiswayo?
IZiko lezoNyango (IOM) liphuhlise iseti yamaxabiso ekubhekiswa kuwo kumanqanaba athile okutya, kubandakanya ivithamini C.
Iseti enye yezikhokelo yaziwa ngokuba sisibonelelo esikhuthaziweyo sokutya (i-RDA) kwaye ithathela ingqalelo umyinge wokutya kwezondlo kwimihla ngemihla kokubini kukutya kunye nezongezo.
Iingcebiso ze-RDA zesini esithile kunye namaqela obudala kufuneka ahlangabezane neemfuno zezondlo ze-97-98% yabantu abasempilweni ().
Nazi ii-RDAs zevithamini C (11):
| Inqanaba lobomi | RDA |
|---|---|
| Abantwana (1-3 iminyaka) | 15 mg |
| Abantwana (iminyaka emi-4 ukuya kwezi-8) | 25 mg |
| Abafikisayo (9-13 iminyaka) | 45 mg |
| Ulutsha (14-18 iminyaka) | 65-75 mg |
| Abafazi abadala (abaneminyaka eli-19 nangaphezulu) | 75 mg |
| Amadoda amadala (aneminyaka eli-19 nangaphezulu) | 90 mg |
| Abafazi abakhulelweyo (abaneminyaka eyi-19 nangaphezulu) | 85 mg |
| Abasetyhini abancancisayo (abaneminyaka eyi-19 nangaphezulu) | I-120 mg |
Ukongeza kwizindululo ze-RDA ze-vitamin C, uLawulo lokutya kunye noLawulo lweziyobisi (i-FDA) lukhuphe ixabiso elinconywayo lemihla ngemihla (DV).
I-DV yenzelwe ukutya kunye neelebheli zokuncedisa. Kuyanceda ukuba umisele ipesenti yezakhamzimba kwindawo enye yokutya, xa kuthelekiswa neemfuno zemihla ngemihla. Kwilebheli zokutya, oku kuboniswa njenge-% DV (12).
Okwangoku, i-DV ephakanyisiweyo ye-vitamin C yabantu abadala kunye nabantwana abaneminyaka eyi-4 nangaphezulu ngama-60 mg ngaphandle kwesini. Nangona kunjalo, ngoJanuwari 2020, oku kuyonyuka kuye kwi-90 mg (8).
IsishwankatheloI-RDA yeVitamin C isusela kwi-15-75 mg yabantwana, i-75 mg yabasetyhini abadala, i-90 mg yamadoda amadala, kunye ne-85-120 mg yabasetyhini abakhulelweyo okanye abancancisayo.
Ngaba unokuxhamla iimeko ezithile
I-Vitamin C ibalulekile kwimpilo yonke kunye nokuba sempilweni, kwaye isondlo sinokunceda iimeko ezithile.
Vitamin iluncedo ngokukhethekileyo kwimpilo yomzimba, njengoko ixhasa ukusebenza kwamaseli omzimba ().
Ngapha koko, izongezo ze vithamin C zinokunceda ukuthintela usulelo, ngelixa ukusilela kwe vithamini kubonakala kukwenza ukuba usengozini wosulelo (,,.)
Umzekelo, olunye uphando lubonisa ukuba nangona ukutya rhoqo uvithamin C akunakukuthintela ekubambeni ingqele, kunganciphisa ixesha okanye ubuzaza beempawu zokubanda ().
Ukuphononongwa kwezifundo ezingama-31 kufumanise ukuba ukusebenzisa i-1-2 yeegram ze-vitamin C mihla le kunciphisa ixesha elibandayo nge-18% ebantwaneni kunye ne-8% kubantu abadala ().
Ukongeza, iyaziwa ukuba ivithamin C yonyusa ukufakwa kwentsimbi. Ke, abantu abanesiphene se-iron banokufumana inzuzo ngokwandisa ukutya kwabo i-vitamin C,,)
IsishwankatheloUkufumana rhoqo i-1-2 gram ye-vitamin C ngosuku kunokunciphisa ixesha leempawu ezibandayo kunye nokunyusa amajoni akho omzimba. Inokukunceda ukunqanda ukusilela kwe-anemia.
Eyona ndawo yokutya
Ngokwesiqhelo, eyona mithombo ilungileyo yeevithamini C ziziqhamo kunye nemifuno.
Kubalulekile ukuba uqaphele ukuba i-vitamin C ekutyeni itshabalaliswa ngokulula bubushushu, kodwa ekubeni uninzi lwemithombo elungileyo yesondlo sisiqhamo kunye nemifuno, ukutya ngokulula okunye kokukutya okuluhlaza kuyindlela elula yokufumana ukutya okucetyiswayo.
Umzekelo, i-1/2-indebe (75-gram) yokuhambisa ipepile ebomvu eluhlaza ibonelela nge-158% ye-RDA ebekwe yi-IOM (8).
Itheyibhile engezantsi ibonisa umxholo we-vitamin C kunye negalelo kwiXabiso lemihla ngemihla (i-DV) elinconyelweyo kweminye imithombo yokutya efanelekileyo yesondlo (8).
Le tafile isekwe kwisindululo se-60-mg yangoku, kodwa kuba nakuphi na ukutya okubonelela nge-20% okanye nangaphezulu kwe-DV ye-vitamin C ithathwa njengomthombo ophakamileyo, okuninzi koku kutya kuya kuba yimithombo emikhulu emva kokuba isincomo se-DV sitshintshelwe kwi-90 mg ngoJanuwari 2020 (8).
Imithombo yokutya emikhulu ye-vitamin C ibandakanya:
| Ukutya | Inani ngokusebenza | % DV |
|---|---|---|
| Ipelepele ebomvu, I-1/2 indebe (75 gram) | 95 mg | 158% |
| Isiselo se-orenji, Indebe ye-3/4 (177 ml) | 93 mg | 155% |
| I-Kiwifruit, i-1/2 indebe (90 gram) | I-64 mg | 107% |
| Ipelepele eluhlaza, I-1/2 indebe (75 gram) | 60 mg | 100% |
| Broccoli, iphekiwe, I-1/2 indebe (78 gram) | 51 mg | 85% |
| Ierberberries, ezintsha, I-1/2 indebe (72 gram) | 49 mg | 82% |
| Amahlumela eBrussels, aphekiweyo, I-1/2 indebe (i-81 gram) | I-48 mg | 80% |
Eyona mithombo ilungileyo yokutya ivithamin C ziziqhamo kunye nemifuno. Isondlo sitshabalaliswa ngokulula bubushushu, ngenxa yoko ukutya oku kutya kuluhlaza kunokunyusa ukutya okutyayo.
Olona vithamini C lubalaseleyo
Xa ujonge isongezelelo se-vitamin C, unokubona isondlo kwiindidi ezahlukeneyo (8):
- ascorbic acid
- i-ascorbates yezimbiwa, njenge-ascorbate yesodium kunye ne-calcium ascorbate
- ascorbic acid kunye bioflavonoids
Ukukhetha isongezelelo nge-ascorbic acid kuhlala kuyinto elungileyo, njengoko inezinga eliphezulu lokufumaneka, okuthetha ukuba umzimba wakho uyakufumana ngokulula (8,,,).
Ukongeza, ekubeni uninzi lwee-multivitamini zine-ascorbic acid, ukukhetha i-multivitamin ayizukunyusa kuphela ukutya kwakho ivithamin C kodwa kunye nokutya kwakho ezinye izakha mzimba.
Ukuqinisekisa ukuba ufumana inani elaneleyo levithamini C kwisongezelelo osikhethileyo, khangela isongezelelo esibonelela phakathi ko-45-120 mg wale vithamini kuxhomekeke kubudala bakho kunye nesini.
isishwankatheloIzongezo zeVitamin C ziza ngeendlela ezahlukeneyo. Khetha isongezelelo nge-ascorbic acid ukwenza kube lula kumzimba wakho ukufunxa isondlo.
Ungathatha kakhulu?
Nangona ivithamin C inobungozi obunobungozi obuphantsi kubantu abasempilweni, ukutya kakhulu kunokubangela iziphumo ebezingalindelekanga zesisu, kubandakanya neekram, isicaphucaphu, kunye norhudo (11,).
Ukongeza, ukusukela ukuthathwa kwe-vitamin C ephezulu kunyusa ukufunxwa komzimba yentsimbi engeyiyo i-heme, ukusebenzisa kakhulu ivithamin C kunokubangela iingxaki kubantu abane-hemochromatosis, imeko apho umzimba ugcina i-iron eninzi (,,,).
Ngenxa yeziphumo ebezingalindelekanga ezinokubakho kwi-vitamin C, i-IOM iseke la manqanaba alandelayo okuNyamezeleka (UL) kwi-vitamin (11):
| Inqanaba lobomi | Ul |
|---|---|
| Abantwana (1-3 iminyaka) | 400 mg |
| Abantwana (iminyaka emi-4 ukuya kwezi-8) | 650 mg |
| Abafikisayo (9-13 iminyaka) | 1,200 mg |
| Ulutsha (14-18 iminyaka) | 1,800 mg |
| Abantu abadala (abaneminyaka eli-19 nangaphezulu) | 2,000 mg |
Ukuthintela iziphumo ebezingalindelekanga zesisu, gcina ivithamin C yakho yokungena ngaphakathi kwe-ULs esekwe yi-IOM. Abantu abane-hemochromatosis kufuneka balumke ngakumbi xa bethatha izongezo ze vithamin C.
Umgca wezantsi
UVitamin C yivitamin enyibilikayo emanzini kunye ne-antioxidant ebalulekileyo edlala indima enkulu emzimbeni wakho. Ixhasa ukuphiliswa kwenxeba, ukwenziwa kwe-collagen, kunye nokuzikhusela.
I-RDA ye-vitamin C ngama-45-120 mg kuxhomekeke kubudala bakho kunye nesini.
Izongezo zeVitamin C kufuneka zihlangane ne-RDA kwaye zihlale kakuhle ngezantsi kwe-UL-400 yabantwana abancinci, i-1,200 mg yabantwana abaneminyaka eyi-9-13, i-1,800 mg yabakwishumi elivisayo, kunye ne-2,000 mg yabantu abadala.
Ukutya iintlobo ngeentlobo zeziqhamo kunye nemifuno enezakha mzimba zinokuhamba indlela ende ekuxhaseni impilo kunye nokuba sempilweni.
Sicebisa Ukuba Ubone
Iintshukumo zomzuzu: Iintshukumo ezisi-7 kwiMizuzu esisi-7