Yakawanda Sei Vitamin C Unofanirwa Kutora?

Zvemukati

• Ndeipi inokurudzirwa kudya?
• Inogona kubatsira mamwe mamiriro
• Nzvimbo dzakanakisisa dzekudya
• Yakanakisa vhitamini C inowedzera
• Unogona kutora zvakawandisa here?
• Chinokosha

Vitamin C chinhu chinosungunuka nemvura uye nemabasa akawanda akakosha mumuviri wako.

Inobatsira kusimbisa immune system yako, inobatsira kugadzirwa kwe collagen uye kupora kwemaronda, uye inoshanda se antioxidant yekudzivirira maseru ako kubva mukukuvara kwakanyanya (1,,,,,,,).

Vitamin C inozivikanwawo seL-ascorbic acid, kana kungoti ascorbic acid.

Kusiyana nedzimwe mhuka, vanhu havagone kugadzira vhitamini C voga. Naizvozvo, iwe unofanirwa kuwana yakakwana yacho kubva kuzvikafu kana zvinowedzera kuti ugare uine hutano hwakanaka (8,).

Ichi chinyorwa chinotsanangura chinokurudzirwa chipimo chevhitamini C yehutano hwakakwana.

Ndeipi inokurudzirwa kudya?

Iyo Institute of Medicine (IOM) yakagadzira seti yemareferenzi ehumwe huwandu hwehuwandu hwekudya, kusanganisira vhitamini C.

Imwe seti yenhungamiro inozivikanwa seYakakurudzirwa Dietary Kubvumidzwa (RDA) uye inotarisa pakati nepakati zuva nezuva kudya kunovaka muviri kubva kune zvese zvekudya uye zvinowedzera.

RDA kurudziro yeakasarudzika echikadzi uye mazera mapoka anofanirwa kusangana nezvinodiwa zvemuviri zve97-98% yevanhu vane hutano ().

Heano maRDA evitamini C (11):

Pamusoro peye RDA kurudziro yevhitamini C, Chikafu neDrug Administration (FDA) yakapa yakakurudzirwa Zuva Nezuva Kukosha (DV).

Iyo DV yakagadzirirwa chikafu uye ekuwedzera mavara. Iyo inokubatsira iwe kuona muzana wezviwanikwa mune imwechete yekushandira kwechikafu, zvichienzaniswa nezvinodiwa zvezuva nezuva. Pane zvinyorwa zvekudya, izvi zvinoratidzwa se% DV (12).

Parizvino, iyo inokurudzirwa DV yevhitamini C yevakuru uye vana vane makore 4 zvichikwira ndeye 60 mg zvisinei jenda. Nekudaro, muna Ndira 2020, izvi zvinowedzera kusvika 90 mg (8).

Iyo RDA yeVitamin C inotangira kubva pa15-75 mg yevana, 75 mg yevakadzi vakuru, 90 mg yevakuru varume, uye 85-120 mg yevakadzi vane nhumbu kana kuyamwisa.

Inogona kubatsira mamwe mamiriro

Vitamin C yakakosha kune hutano hwakakwana uye kugwinya, uye chinovaka muviri chinogona kunyanya kubatsira mamwe mamiriro.

Vitamini inonyanya kubatsira hutano hwemuviri, sezvo ichitsigira yako immune system's cellular function ().

Muchokwadi, vhitamini C inowedzera inogona kubatsira kudzivirira hutachiona, nepo kushomeka kwevhitamini kuchioneka kukuita kuti ubatwe nehutachiona (,,.)

Semuenzaniso, kumwe kutsvagurudza kunoratidza kuti kunyangwe kugara uchiita vhitamini C kungangokutadzisa kubata dzihwa, kunogona kudzikamisa hurefu kana kuomarara kwezviratidzo zvechando ().

Kuongororwa kweongororo makumi matatu neshanu kwakawana kuti kudya 1-2 magiramu evhitamini C zuva nezuva kwakadzora kutonhora ne18% muvana uye 8% muvakuru ().

Uye zvakare, inozivikanwa kuti vhitamini C inowedzera kutora kwesimbi. Nekudaro, vanhu vane kushaikwa kwesimbi vanogona kubatsirwa nekuwedzera kwavo vhitamini C kutora (,)

Kugara uchiwana 1-2 magiramu evhitamini C pazuva kunogona kudzikisira kuwanda kwezviratidzo zvinozotonhora uye kuwedzera immune system yako. Inogona zvakare kubatsira kudzivirira kushomeka kwesimbi anemia.

Nzvimbo dzakanakisisa dzekudya

Kazhinji, akanyanya manyuko evhitamini C michero nemiriwo.

Zvakakosha kucherechedza kuti vhitamini C mune chikafu inoparadzwa zviri nyore nekupisa, asi sezvo manyuko mazhinji manyowani ezvibereko ari michero nemiriwo, kungodya zvimwe zve izvo zvekudya mbishi inzira iri nyore yekusvika pakudya kwakakurudzirwa.

Semuenzaniso, 1/2-mukombe (75-gramu) inoshambira mhiripiri tsvuku inopa 158% yeRDA yakatarwa neIOM (8).

Tafura iripazasi inoratidza vhitamini C zvemukati uye mupiro kune yakakurudzirwa Zuva Nezuva Kukosha (DV) yeimwe yezvakanakisa manyuko ezvekudya zvemuviri (8)

Iyi tafura yakavakirwa pane yazvino 60-mg kurudziro, asi sezvo chero chikafu chinopa 20% kana yakawanda yeDV yevhitamini C inoonekwa senzvimbo yakakwira, mazhinji ezvikafu izvi acharamba ari makuru masosi mushure mekurudziro yeDV yashandurwa kuita 90 mg muna Ndira 2020 (8).

Zvikafu zvakakura zvine vhitamini C zvinosanganisira:

Zvakanakisa chikafu manyuko evhitamini C michero nemiriwo. Izvo zvinovaka muviri zvinoparadzwa zviri nyore nekupisa, saka kudya izvo zvekudya zvisineyi kunogona kuwedzera kudya kwako kwehutano.

Yakanakisa vhitamini C inowedzera

Paunenge uchitsvaga vhitamini C yekuwedzera, unogona kuona chinovaka muviri mumhando dzakasiyana (8):

• ascorbic acid
• chicherwa ascorbates, senge sodium ascorbate uye calcium ascorbate
• ascorbic acid ne bioflavonoids

Kusarudza chinowedzerwa ne ascorbic acid kazhinji sarudzo yakanaka, sezvo iine huwandu hwepamusoro hwekuwanikwa, zvichireva kuti muviri wako unoitora nyore (8,,,).

Pamusoro pezvo, uchipiwa kuti akawanda emavhitamini ane ascorbic acid, kusarudza multivitamin hakungosimudzi kudya kwako kwevhitamini C chete asiwo kudya kwaunoita zvimwe zvinovaka muviri.

Kuti uve nechokwadi chekuti uri kuwana huwandu hwakakwana hwevhitamini C kubva pane yaunosarudza, tsvaga iyo yekuwedzera iyo inopa pakati pe45-120 mg yevhitamini ino zvichienderana nezera rako uye bonde.

Vitamin C zvinowedzera zvinouya nenzira dzakasiyana siyana. Sarudza chinowedzera ne ascorbic acid kuti zviite nyore kuti muviri wako utore chikafu.

Unogona kutora zvakawandisa here?

Kunyangwe vhitamini C iine huwandu hwepasi hwehutachiona hwehutachiona muvanhu vane hutano, kushandisa yakawandisa kunogona kukonzeresa maronda emudumbu mhedzisiro, kusanganisira maronda, kusvotwa, uye manyoka (11,).

Uyezve, sezvo kuwanda kwevhitamini C kunowedzera kuwedzera kwemuviri kwesimbi isiri-heme, kudya zvakawandisa vhitamini C kunogona kukonzera matambudziko kune vanhu vane hemochromatosis, mamiriro umo muviri unochengeta iron yakawandisa (,,,).

Nekuda kwemhedzisiro yemhedzisiro yevhithamini C yakawandisa, iyo IOM yakagadza anotevera Anoshivirirwa Ekumusoro Matanho Ekuwedzera (UL) evhitamini (11):

Kuti udzivise gastrointestinal divi mhedzisiro, chengeta yako vitamini C inodya mukati maULs akagadzwa neIOM. Vanhu vane hemochromatosis vanofanirwa kuve vakangwarira pavanotora vitamini C zvinowedzera.

Chinokosha

Vitamin C is a-soluble water-vitamin uye yakakosha antioxidant iyo inoita akawanda mabasa mumuviri wako. Inotsigira kupora kwemaronda, collagen kuumbwa, uye hutachiona.

Iyo RDA yevhitamini C ndeye 45-120 mg zvichienderana nezera rako uye bonde.

Vitamin C zvinowedzera zvinofanirwa kusangana neRDA uye zvinogara zvakanaka pazasi peiyo yakasimbiswa UL - 400 yevana vadiki, 1,200 mg yevana vane makore 9-13, 1,800 mg yevechidiki, uye 2,000 mg yevakuru.

Kudya michero yakawanda ine vhitamini-C-yakapfuma uye miriwo inogona zvakare kufamba nzira refu mukutsigira hutano hwakakwana uye hutano.