Iimpawu ezili-10 zokungabikho kwivithamini C

Umxholo

• Iimpawu kunye neempawu zokunqongophala kwevithamini C
• Izizathu zokunqongophala kukavithamini C
• Ungayinyanga njani i-vitamin C yokuswela

IVitamin C, ekwabizwa ngokuba yi-ascorbic acid, yimicronutrient ngokwendalo ekhoyo ekutyeni, ngakumbi iziqhamo zesitrasi, ezinje ngeacerola okanye iorenji, umzekelo.Le vithamini ine-antioxidant enamandla kwaye isebenza ngokucothisa ukuguga kweseli, kodwa ikwathatha inxaxheba ekwakheni i-collagen, ukufunxwa kwentsimbi kwinqanaba lamathumbu, ukuhlanganiswa kwe-norepinephrine kunye nokuguqulwa kwe-cholesterol kwi-bile acids.

Esona sifo siphambili sinxulumene nokunqongophala kukavithamini C sisifo esirhabaxa, iimpawu zaso zibonakala emva kweenyanga ezi-4 ukuya kwezi-6 zokungabikho kwivithamini, ekhokelela ekubonakaleni kweempawu ezithile ezinjengemivumbo eluswini. Iscurvy sobuntwana sikwabizwa ngokuba sisifo seMoeller-Barlow, kwaye sikwabonakaliswa kukukhubazeka kwamathambo okubalulekileyo, ukukhula okungalunganga kunye notshintsho lwentliziyo.

Iimpawu kunye neempawu zokunqongophala kwevithamini C

Ukusilela kweVitamin C kunokubangela ukubonakala kweempawu kunye neempawu ezinje:

1. Ukudinwa, ukungxola kunye nesiyezi, ngenxa ye-anemia ebangelwa kukungafuneki kakuhle kwe-iron;
2. Kunzima ukuphilisa amanxeba, ngenxa yokusilela kwe-collagen;
3. Ukopha, ikakhulu yintshungama nempumlo, kodwa inokubonakala naphina emzimbeni, ngenxa yokuqhekeka kwezicubu ezixhasa imithambo yegazi;
4. Amabala amhlophe emzimbeni, nangenxa yokuthamba kwemithambo yegazi;
5. Ukukhubazeka kwethambo kunye nokwanda komngcipheko wokuqhekeka, ngakumbi ebantwaneni, njengoko itshintsha inkqubo yokubala kunye nokwenziwa kwethambo;
6. Ukulahleka kweenwele ukuncipha kwezipikili, intlala kunye namalungu;
7. Intlungu yethambo ukudumba emzimbeni;
8. Ukuwa kunye nokuthamba kwamazinyo, kuba itshintsha ukwenziwa kwe-dentin, eyimatrix yamazinyo;
9. Ukwanda komngcipheko wosulelo, ezinjengomkhuhlane kunye nomkhuhlane, njengoko ukungabikho kwe-vitamin C kuphazamisa ukwakheka kweeseli ezimhlophe zegazi kwaye kuguqula imisebenzi eyahlukeneyo yamajoni omzimba;
10. Usizi, uxinzelelo lwengqondo kunye nobunzima bokuqiqa, kuba ukunqongophala kwale vithamini kunokuvelisa utshintsho lweekhemikhali zobuchopho.

Ukongeza, ukuba intswelo ayichongwanga kwaye inyangwe, kunokubakho ezinye iimpawu ezinjengokudinwa okugqithisileyo kunye nokudinwa.

Izizathu zokunqongophala kukavithamini C

I-Vitamin C ifunxwa emathunjini kwaye owona mthombo wayo kukutya, ke ukusilela kwale vithamini kuyenzeka xa ukutya kungonelanga okanye xa ukufunxwa ngamathumbu kungonelanga. Ke, ezinye zezinto eziphambili zomngcipheko kukungondleki, ianorexia, ukutshaya, ukunxila, izifo zamathumbu kunye nokudumba, njengesifo sikaCrohn, umzekelo. Ukongeza, ngexesha lokukhulelwa kunye nokuncancisa, kukho imfuno eyandayo yale vithamini.

Ukunqongophala kukaVitamin C nako kunokwenzeka kubantu abanezifo zendlela yokugaya, izifo ezingapheliyo okanye ezibukhali, abantu abasemva kwexesha lokusebenza okanye abanokutsha.

Urhudo lunokunyusa nelahleko yokungcola kwale vithamini, kunye ne-achlorhydria, eyimeko apho i-gastric acid ingenziwa, kunciphisa inani levithamini elifunxwayo.

Ungayinyanga njani i-vitamin C yokuswela

U-Vitamin C ufumaneka ikakhulu kwiziqhamo nemifuno, efana ne-ananas, i-acerola, i-orenji, ilamuni kunye nepelepele, umzekelo, kwaye ubukho boku kutya ekutyeni kubalulekile ukuhlangabezana neemfuno zemihla ngemihla. Jonga uluhlu olupheleleyo lwemithombo yokutya ye-vitamin C.

Inani levithamini C ekufuneka isetyenziswe yonke imihla malunga ne-75 mg ngemini yabasetyhini kunye ne-90 mg ngosuku ngamadoda aneminyaka eli-19 ubudala.

Nangona kunjalo, abanye abantu banokufuna izixa ezikhulu, ezinje ngabafazi abakhulelweyo, abantu abatshayayo kunye nabantu abasebenzisa iziyobisi ezinokuthintela ukufunxeka kwale vithamini, njengezicwangcisi, izinto zokuthomalalisa uxinzelelo kunye ne-diuretics. Kwimeko yeentsana, abantwana kunye nabantu abafikisayo, isixa sincinci, kwaye kuyacetyiswa ukuba ugqirha okanye ugqirha wezondlo athethane nokulungisa ukutshintshwa kweevithamini kwezi meko.

Njengokuba ivithamin C inokupheliswa, kancinci kancinci, ngokusebenzisa umchamo, ukusetyenziswa kwayo kufuneka kube yonke imihla, kwaye ukuba isixa esifunekayo asifikelelwanga ngokutya, kuyenzeka ukuba kudle izongezo ezinevithamini C, ekufuneka icetyiswe ngusondlo ayenziwanga ngempazamo okanye kugqithisile.

Jonga indlela yokusebenzisa ivithamini C yonke imihla ngokubukela le vidiyo ilandelayo: