10 zviratidzo uye zviratidzo zvekushaikwa kwevhitamini C

Zvemukati

• Zviratidzo nezviratidzo zvekushaikwa kwevhitamini C
• Zvinokonzera kushaya vhitamini C
• Maitiro ekurapa kushomeka kwevhitamini C

Vitamin C, inozivikanwawo se ascorbic acid, iri micronutrient zvakasikwa zviripo mukudya, kunyanya michero yemucitrus, senge acerola kana orenji, semuenzaniso.Vitamin iyi ine antioxidant ine simba uye inoshanda nekudzora kukwegura kwemasero, asi zvakare inotora chikamu mukuumbwa kwecollagen, kunwa kwesimbi padumbu, kutenderera kwe norepinephrine uye mukushanduka kwecholesterol kuita bile acids.

Chirwere chikuru chakanangana nekushomeka kwevhitamini C chirwere, chine zviratidzo zvinoratidza mushure memwedzi mina kusvika kumitanhatu yekushaya vhitamini, zvichitungamira mukuonekwa kwezvimwe zviratidzo nezviratidzo zvakaita semavanga paganda. Hwemwana scurvy inozivikanwa zvakare seMoeller-Barlow chirwere, uye inozivikanwawo nekukosha kwekuremara kwemapfupa, kutadza kukura uye shanduko yemoyo.

Zviratidzo nezviratidzo zvekushaikwa kwevhitamini C

Kushomeka kweVitamin C kunogona kukonzera kuoneka kwezvimwe zviratidzo nezviratidzo zvakaita se:

1. Kuneta, kupera simba uye dzungu, nekuda kwekushaya ropa kunokonzerwa nekusakwana kwesimbi;
2. Zvakaoma kuporesa maronda, nekuda kwekushomeka kwecollagen;
3. Kubuda ropa, kunyanya neiyo chingamu nemhino, asi izvo zvinogona kuoneka chero kupi mumuviri, nekuda kwekuputika kwetishu dzinotsigira tsinga dzeropa;
4. Mavara epepuru pamuviri, zvakare nekuda kwekushomeka kwemitsipa yeropa;
5. Kuora kwemapfupa uye kuwedzera njodzi yekutyoka, kunyanya muvana, sezvo inoshandura maitiro ekuverenga uye mapfupa kuumbwa;
6. Bvudzi kurasikirwa uye kupera simba kwembambo, shwashwa uye majoini;
7. Kurwadziwa kwepfupa uye kuzvimba mumuviri;
8. Kudonha uye kunyevenuka kwemeno, nekuti inoshandura kuumbwa kwedentin, inova iyo matrix emazino;
9. Kuwedzera kwengozi yezvirwere, senge dzihwa nefuruwenza, sekushaikwa kwevhitamini C kunokanganisa kuumbwa kwemasero machena eropa uye kunochinja mabasa akasiyana siyana ezvirwere zvemuviri;
10. Kusuruvara, kushushikana kwepfungwa uye matambudziko ekufunga, nekuti kushomeka kwevhitamini iyi kunogona kuburitsa shanduko yemakemikari ehuropi.

Uye zvakare, kana kushomeka kusinga zivikanwe nekurapwa, panogona kunge paine zvimwe zviratidzo sekuneta zvakanyanya uye nehunyope.

Zvinokonzera kushaya vhitamini C

Vitamin C inopinza mumatumbo uye sosi yayo huru chikafu, saka kushomeka kwevhitamini iyi kunoitika kana kudya kusakwana kana kana kunwiswa neura husina kukwana. Nekudaro, zvimwe zvezvinhu zvikuru zvine njodzi kushaya chikafu, anorexia, kuputa, kudhakwa, zvirwere zvemudumbu uye kuzvimba, senge chirwere cheCrohn, semuenzaniso. Mukuwedzera, panguva yekuzvitakura nekuyamwisa, pane kuwedzera kudiwa kwevhitamini iyi.

Kushomeka kweVitamin C kunogona kuitika kune vanhu vane hosha yemudumbu, chirwere chisingaperi kana chakasimba chekuputira, vanhu vari mudumbu mushure mekushanda kana vane kutsva kwakanyanya.

Dhairrhea inogona zvakare kuwedzera fecal kurasikirwa kweiyo vhitamini, pamwe neachlorhydria, inova mamiriro ayo gastric acid isina kuburitswa, ichideredza huwandu hwevitamini hunofurwa.

Maitiro ekurapa kushomeka kwevhitamini C

Vitamin C inowanikwa kunyanya muzvibereko nemiriwo, senge chinanazi, acerola, orenji, ndimu uye mhiripiri, semuenzaniso, uye kuvepo kweichi chikafu mune chikafu kwakakosha kuzadzisa zvido zvezuva nezuva. Tarisa uone izere rondedzero yezvikafu zvevhitamini C.

Huwandu hwevhitamini C hunofanirwa kudyiwa mazuva ese hunosvika 75 mg pazuva pazuva revakadzi uye 90 mg pazuva pazuva revarume kubva pamakore gumi nemapfumbamwe.

Zvisinei, vamwe vanhu vangangoda mari hombe, sevakadzi vakazvitakura, vanosvuta uye vanhu vanoshandisa mimwe mishonga inogona kukanganisa kunwa kwevhitamini iyi, senge mishonga yekuzvidzivirira, mishonga yekudzvinyirira uye diuretics. Panyaya yevacheche, vana nevechiri kuyaruka, iyo huwandu ishoma, uye zvinokurudzirwa kuti chiremba kana chiremba wezvehutano vataurirane kuti vagadzirise vhitamini kutsiva muzviitiko izvi.

Sezvo vhitamini C inogona kubviswa, zvishoma nezvishoma, kubudikidza neweti, mashandisirwo ayo anofanirwa kuve ezuva nezuva, uye kana huwandu hwakakosha husinga svike nechikafu, zvinokwanisika kushandisa zvinowedzera zvine vhitamini C, iyo inofanirwa kurairwa nachiremba wezvehutano saka kuti hazviitwe nemhosva kana mukuwandisa.

Ona mashandisiro aungaita vhitamini C zuva nezuva nekutarisa vhidhiyo inotevera: