Zvikafu zvakapfuma mu vitamini C

Zvemukati

• Zvikafu zvine vhitamini C
• Yakakurudzirwa zuva rega rega revhitamini C
• Nguva yekutora vhitamini C inosungirirwa
• Maitiro ekuchengetedza vhitamini C kureba

Chikafu chakapfuma muvhitamini C, senge mahabhurosi, maranjisi uye marimu, zvinobatsira kusimbisa dziviriro yemuviri nekuti zvine ma antioxidants anorwisa mahara, ayo kana akawanikwa akawandisa mumuviri, anofarira kutanga kwezvimwe zvirwere.

Vitamin C inofanirwa kudyiwa nguva nenguva nekuti murapi wakanakisa uye inobatsira kutora kwesimbi padumbu, ichinyanya kuratidzwa pakurapa kushomeka. Uye zvakare, vhitamini C inoshanda kugonesa kupora kweganda uye kugadzirisa kutenderera kweropa, kuve kukuru kubatsira mukudzivirira kwezvirwere zvemoyo zvakaita se atherosclerosis, semuenzaniso.

Zvikafu zvine vhitamini C

Iyi tafura inotevera inoratidza huwandu hwevitamini C huripo mumagiramu zana echikafu:

Uye zvakare, zvimwe zvekudya zvine vhitamini C, kunyangwe muzvidiki zvidiki lettuce, artichoke, chinanazi, bhanana, sipinashi, avocado, apuro, karoti, plamu, manhanga uye beet. Iyo yakanaka yekuwana huwandu hwakawanda hwevhitamini C kubva muzvikafu ndeyekuvadya ivo vatsva kana mumajusi.

Yakakurudzirwa zuva rega rega revhitamini C

Iyo yakakurudzirwa zuva rega rega vhitamini C inosiyana zvinoenderana nemararamiro, zera uye bonde:

Vana nevachiri kuyaruka:

• 1 kusvika kumakore matatu: 15 mg.
• Makore mana kusvika masere: 25 mg.
• 9 kusvika 13 makore: 45 mg.
• Makore gumi nemasere kusvika gumi nemasere: 75 mg.

Varume kubva kumakore gumi nemapfumbamwe: 90 mg.

Vakadzi:

• Kubva pamakore gumi nemapfumbamwe: 75 mg.
• Kubata: 85 mg
• Panguva yekuyamwisa: 120 mg.

Vakasvuta:inenge 35 mg yevhitamini C pazuva inofanirwa kuwedzerwa kurudziro yezuva nezuva, sekuti vanosvuta vane kudiwa kukuru kwevhitamini C.

Kusvibiswa uye mishonga inogona kukanganisa maitiro evhitamini C, saka mune izvi zviitiko, mune vanhu vakuru vane hutano, zvinokurudzirwa kudya 120 mg yevhitamini C pazuva, inoenderana negirazi remuto weorenji.

Dzimwe ongororo dzinoratidza kuti vhitamini C inogona kubatsira kudzivirira zvimwe zvirwere nekuvandudza kufema uye systemic hutachiona, saka zvinokurudzirwa kudya pakati pe100 kusvika 200 mg pazuva kudzivirira zvirwere.

Ona zvimwe nezve vhitamini C mune inotevera vhidhiyo:

Nguva yekutora vhitamini C inosungirirwa

Vitamin C inonyatsooneka inoratidzwa zvakanyanya kune vanhu vane zviratidzo zvekushaya vhitamini C, sekubuda ropa kuri nyore kubva paganda uye pamatadza, zvinova zviratidzo zvechirwere. Vitamini C anoshanda anogona zvakare kubatsira kune:

• Dzivisa uye kurwisa mamaki epepuru anoonekwa paganda kunyangwe mune maronda madiki.
• Kumhanyisa mhasuru kupora mune yekurovedza muviri varapi nevatambi, kubatsira mhasuru hypertrophy;
• Simbisa immune system, kudzivirira dzihwa nefuru;
• Simbisa shwashwa nekuti inokurudzira kusangana kwe collagen nemuviri, kudzivirira kupera simba kwemajoini.

Nekudaro, vanhu vane hutano kazhinji havadi vhitamini C yekuwedzera, sezvo vhitamini iyi inogona kuwanikwa nyore kuburikidza nechikafu. Tsvaga zvese zvakanakira vhitamini C.

Maitiro ekuchengetedza vhitamini C kureba

Kuchengeta vhitamini C mune chikafu zvakakosha kuti usasiya michero, senge mahabhurosi, mapopo, mawis kana maorenji akasvuurwa akasangana nemhepo uye akazarurirwa kuchiedza kwenguva yakareba, sezvo izvi zvinhu zvichikwanisa kudzikisira vhitamini C irimo muchikafu. . Nekudaro, kana uchigadzira orenji kana chinanazi juzi, zvakakosha kuti uiise mufiriji mune yakasviba, yakavharidzirwa chirongo kuti usasanganise muto nemhepo uye mwenje mufiriji.

Pamusoro pezvo, vhitamini C inonyungudika mumvura kana uchibika chikafu, senge broccoli, kabichi kana mhiripiri, uye inoparadzwa pakudziya kwakanyanya, saka kuitira kumedza vhitamini C yakawanda sezvinobvira, zvakakosha kudya chikafu zvakasikwa, pasina kubika.