Vhitamini C

Vhitamini C is a mvura-soluble vhitamini. Izvo zvinodikanwa kune yakajairwa kukura uye kusimudzira.

Mavhitamini emvura anonyungudika mumvura anonyungudika mumvura. Zvasara zvevhitamini zvinosiya muviri kuburikidza neweti. Kunyangwe hazvo muviri uchichengeta diki diki reaya mavitamini, anofanirwa kutorwa nguva zhinji kudzivirira kushomeka mumuviri.

Vitamin C inodiwa pakukura uye kugadzirisa matishu mumativi ese emuviri wako. Iyo inoshandiswa ku:

• Gadzira yakakosha protein inoshandiswa kugadzira ganda, tendon, ligaments, uye tsinga dzeropa
• Poresa maronda uye gadzira zvinyama zvitsvuku
• Gadzirisa uye chengetedza shwashwa, mapfupa, nemeno
• Rubatsiro mukumwa kwesimbi

Vitamin C ndeimwe yemazhinji antioxidants. Antioxidants michero inovhara kumwe kukuvara kunokonzerwa nemahara radicals.

• Mahara emahara anoitwa kana muviri wako uchityora chikafu kana iwe uchinge wasangana nehutsi hwefodya kana radiation.
• Iyo yekuvaka kwemahara radicals pamusoro penguva inonyanya kukonzera kukwegura maitiro.
• Mahara radicals anogona kutora chinzvimbo mukenza, chirwere chemwoyo, uye mamiriro senge arthritis.

Muviri haugone kugadzira vhitamini C pachawo. Iyo haichengetedze vhitamini C. Naizvozvo zvakakosha kusanganisa yakawanda yevhitamini C-ine chikafu mune chako chezuva nezuva chikafu.

Kwemakore mazhinji, vhitamini C yanga iri yakakurumbira mishonga yemumba yechando.

• Kutsvagurudza kunoratidza kuti kune vanhu vazhinji, vhitamini C inowedzera kana vitamini C-zvakapfuma zvekudya hazvidzikise njodzi yekuwana iyo yakajairwa kutonhora.
• Zvisinei, vanhu vanotora mavitamini C anowedzera nguva dzose vanogona kunge vane dzihwa shoma kana zviratidzo zvishoma.
• Kutora vhitamini C yekuwedzera mushure mekutanga kutonhora hakuratidzike sekubatsira.

Michero yese nemiriwo zvine huwandu hwevhitamini C.

Zvibereko zvine masimba epamusoro e vitamini C zvinosanganisira:

• Cantaloupe
• Michero yeCitrus nemajusi, senge orenji uye grapefruit
• Kiwi muchero
• Mango
• Papaya
• Chinangwa
• Strawberries, raspberries, blueberries, uye cranberries
• Watermelon

Muriwo une masimba epamusoro e vitamini C unosanganisira:

• Broccoli, Brussels inomera, uye konifurawa
• Pepper yakasvibira uye tsvuku
• Sipinachi, kabichi, turnip greens, uye mamwe mashizha ane mashizha
• Mbatata uye chena mbatatisi
• Madomasi uye muto wedomasi
• Nguva yechando squash

Zvimwe zviyo uye zvimwe zvekudya nezvinwiwa zvakasimbiswa nevhitamini C. Zvakasimbiswa zvinoreva kuti vhitamini kana chicherwa chakawedzerwa kuchikafu. Tarisa uone zvinyorwa zvechigadzirwa kuti uone kuti vhitamini C yakawanda sei muchigadzirwa.

Kubika vhitamini C-zvakapfuma zvekudya kana kuzvichengeta kwenguva yakareba zvinogona kudzora vhitamini C yezviri mukati. Microwave uye inopisa vhitamini C-zvakapfuma zvekudya zvinogona kudzora kubika kurasikirwa. Chikafu chakanakisa chemavitamini C hachina kubikwa kana michero miriwo nemiriwo. Kujekesa kuchiedza kunogona zvakare kudzora zvemukati zvevitamin C. Sarudza muto weorenji unotengeswa mukatoni panzvimbo yebhodhoro rakajeka.

Yakanyanya mhedzisiro mhedzisiro kubva yakawandisa vhitamini C ishoma kwazvo, nekuti muviri haugone kuchengeta vhitamini. Nekudaro, zviyero zvakakura kupfuura zviuru 2,000 mg / zuva hazvikurudzirwe. Doses izvi zvakakwirira zvinogona kutungamira mudumbu kushungurudzika uye manyoka. Mahombekombe makuru evitamini C ekuwedzera haakurudzirwe panguva yekuzvitakura. Zvinogona kutungamira mukushomeka kwevhitamini C mumwana mushure mekusununguka.

Zvishoma vhitamini C zvinogona kutungamira kune zviratidzo nezviratidzo zvekushomeka, zvinosanganisira:

• Anemia
• Kubuda ropa mazino
• Yakadzikira kugona kurwisa hutachiona
• Yakadzikira ronda-kupora mwero
• Bvudzi rakaoma uye rinotsemuka
• Kupwanya kuri nyore
• Gingivitis (kuzvimba kwematadza)
• Mhino dzemhino
• Zvinogona kuwedzera uremu nekuda kwekunonoka metabolism
• Rakaoma, rakaoma, ganda rine ganda
• Dzazvimba uye dzinorwadza majoini
• Yakaneta mazino enamel

Chimiro chakakomba chekushomeka kwevhitamini C chinozivikanwa sehosha. Izvi zvinonyanya kubata vanhu vakuru, vasina kudya zvinovaka muviri.

Iyo Yakakurudzirwa Dietary Allowance (RDA) yemavhitamini inoratidza huwandu hwakawanda hwevhitamini yega yega vanhu vanhu yavanofanira kuwana zuva rega rega. Iyo RDA yemavhitamini inogona kushandiswa sezvinangwa zvemunhu wega wega.

Yakawanda sei vhitamini yega yega yaunoda zvinoenderana nezera rako uye bonde. Zvimwe zvinhu, sekubata pamuviri uye kurwara, zvakakoshawo.

Nzira yakanakisa yekuwana chinodikanwa chezuva nezuva chemavitamini akakosha, kusanganisira vhitamini C, kudya chikafu chakaringana chine chikafu chakasiyana.

Dhijitari Referensi Inotora vhitamini C:

Vacheche

• 0 kusvika kumwedzi mitanhatu: 40 * mamirigiramu / zuva (mg / zuva)
• Mwedzi 7 kusvika ku12: 50 * mg / zuva

Kudyiwa Kwakakwana (AI)

Vana

• 1 kusvika kumakore matatu: 15 mg / zuva
• 4 kusvika pamakore masere: 25 mg / zuva
• 9 kusvika 13 makore: 45 mg / zuva

Vayaruki

• Vasikana vane makore gumi nemasere kusvika gumi nemasere: 65 mg / zuva
• Vechidiki vane pamuviri: 80 mg / zuva
• Kuyamwisa vechidiki: 115 mg / zuva
• Vakomana makore gumi nemasere kusvika gumi nemasere: 75 mg / zuva

Vakuru

• Varume vane makore 19 zvichikwira: 90 mg / zuva
• Vakadzi vane makore 19 makore uye vakuru: 75 mg / zuva
• Vakadzi vane pamuviri: 85 mg / zuva
• Vakadzi vanoyamwisa: 120 mg / zuva

Vakasvuta kana avo varipo vakakomberedza hutsi hwefodya pazera ripi neripi vanofanira kuwedzera huwandu hwavo hwezuva nezuva hwevhitamini C imwezve 35 mg pazuva.

Vakadzi vane nhumbu kana kuyamwisa uye avo vanosvuta vanoda huwandu hwakawanda hwevhitamini C. Bvunza mupi wako wezvehutano kuti ndeipi yakanakira iwe.

Ascorbic asidhi; Dehydroascorbic asidhi

• Vitamin C inobatsira
• Vitamin C kushomeka
• Vitamini C sosi

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.