Vitamin C yeVacheche: Kudzivirirwa, Kubudirira, uye Dosage

Zvemukati

• Chii chinonzi vitamini C?
• Vitamin C zvinodiwa kune vacheche
• Vazhinji vacheche havafanirwe kutora zvinowedzera vhitamini C
• Kana kuwedzera kungave kwakakodzera
• Tarisa pane kusanganisira chikafu chizere chine vhitamini C
• Chinokosha

Kuva mubereki kunogona kuve chimwe cheichi chinonakidza uye chinonetsa zviitiko zvehupenyu hwako.

Chimwe chezvidzidzo zvekutanga mubereki wese mutsva chaanodzidza ndechekuti ungaita sei kuti uve nechokwadi chekuti mwana wako anowana chikafu chakaringana uye chakaringana mudanho rega rega rehupenyu hwavo.

Vitamin C chinhu chakakosha chinovaka muviri chakakosha pahutano hwakakwana muhupenyu hwese.

Vazhinji vabereki vatsva vanonetseka kana vacheche vavo vari kuwana yakakwana vitamini C uye kana chekuwedzera chinombodiwa.

Ichi chinyorwa chinoongorora zvese zvaunoda kuti uzive nezve vhitamini C yevacheche, kusanganisira zvazviri, yakawanda sei inodiwa, uye maitiro ekuona kuti mwana wako ari kuwana zvakakwana zuva rega rega.

Chii chinonzi vitamini C?

Vitamin C, inozivikanwawo se ascorbic acid, chinhu chinogadziriswa nemvura chinogadzira chinzvimbo chakakosha mumabasa akasiyana siyana epanyama emwana wako.

Izvo zvakakosha kuti uchengetedze immune system, kusimudzira kutora kwesimbi, uye kugadzira collagen, protein yakawandisa mumuviri wemunhu ().

Vitamin C yakasarudzika kune zvimwe zvakawanda zvinovaka muviri nekuti inoshandawo se antioxidant. Antioxidants anobatsira kuchengetedza maseru kubva kune akasununguka radical kukuvara ().

Mahara radicals anonyanya kushanduka, makemikari anokuvadza maseru ayo anogadzirwa neyakajairika metabolism yevanhu. Antioxidants senge vhitamini C inogona kusunga kune mahara radicals, ichivaita kuti vatadze kukuvadza matunhu akakomberedza ().

Vitamin C inoonekwa sechinhu chakakosha zvinovaka muviri, zvinoreva kuti muviri wemwana wako haugone kuzvigadzira wega. Naizvozvo, inofanira kuwanikwa kubva kuzvikafu zvavanodya zuva rega rega.

Ichi chikafu chinowanikwa mukaka wechipfuva, mukaka wemukaka, uye mhando zhinji dzemichero nemiriwo.

Vitamin C zvinodiwa kune vacheche

Kunyangwe zvichikosha pamatanho ese ehupenyu, vacheche vanoda vhitamini C shoma pane vanhu vakuru.

Iyo Dietary Guidelines yevaAmerica inokurudzira kuti vacheche vagamuchire huwandu hunotevera hwevhitamini C zuva rega rega (3):

• Mwedzi 0-6 yemakore: 40 mamirigiramu (mg)
• Mwedzi 6-12: 50 mg

Vakadzi vari kuyamwisa vakawedzera vhitamini C zvinodiwa nekuti vari kupa mwana vhitamini C kuburikidza nemukaka wavo.

Kana iwe uchiyamwisa, vavarira kushandisa 120 mg yevhitamini C pazuva. Iyi ingangoita 60% kudarika mari inodiwa kumadzimai asiri kuyamwisa (3).

Mafomura evana anewo vhitamini C. Nekudaro, kana mwana wako akapiwa fomura, vanokwanisa kuzadzisa zvido zvavo zvevhitamini C.

Vitamin C chinhu chakakosha chinovaka muviri chinotsigira hutachiona uye kugadzirwa kwecollagen. Iyo inoshandawo se antioxidant. Vacheche vanoda 40-50 mg yevhitamini C pazuva, zvichienderana nezera ravo.

Vazhinji vacheche havafanirwe kutora zvinowedzera vhitamini C

Sekureva kweNational Institutes of Health (NIH), fomura yemucheche, mukaka wechipfuva, uye chikafu ndizvo chete zvinofanirwa kuita vhitamini C inonwa nemwana wako (3).

Kuwedzera nevhitamini C hakuna basa kune vacheche vazhinji vane hutano uye kunogona kuwedzera njodzi yavo yekuvandudza zviratidzo zvine chekuita necitamin C chepfu.

Zvinogona kuitika mhedzisiro inosanganisirwa nekuwedzeredzwa kwevhitamini C inosanganisira matombo eitsvo, kusvotwa, uye manyoka (3).

IU.K.National Health Service (NHS) inongopa zano kuti mavitamini uye zvicherwa zvinowedzera zvinopihwa kune vacheche vane mwedzi mitanhatu kana kupfuura (4).

Kuwedzeredza pamwedzi mitanhatu kunokurudzirwa kune vacheche vasiri kuyamwisa uye vanodya asingasvike maawa gumi nemashanu (500 mL) yefomula pazuva (4).

Kana kutora chinowedzerwa kuchinzi kwakakodzera, chipimo chemushonga chinofanira kutariswa nemupi wezveutano wemwana wako (4).

Kana kuwedzera kungave kwakakodzera

Kana iwe uchifungidzira kuti mwana wako haasi kuwana zvakakwana vitamini C, kutora chinowedzera kunogona kudikanwa.

Kushomeka kweVitamin C hakuwanzoitika munyika dzakabudirira, asi vacheche vane kusagadzikana kweurourodevelopmental, kusagadzikana kwekugaya, kana gomarara vanogona kunge vari mungozi yekukudziridza ().

Kushomeka kwevhitamini C kwakanyanya ndiko kunokonzera chirwere chakakomba chinonzi scurvy.

Zviratidzo zvinosanganisira kubuda ropa matadza, kupwanya, kuneta, kurasikirwa nechido, uye kutsamwa. Kana scurvy ikasiiwa isina kurapwa, inogona kuuraya (,).

Iwe haufanire kumboedza kuongorora mwana wako nekushomeka kwevhitamini wega.

Ive neshuwa yekutaurirana nemupi anokwanisa wehutano mutarisiri usati wawedzera chero zvinowedzera mukudya kwemwana wako. Ivo vanogona kuona yakachengeteka, yakakodzera kupfuura dosi.

Vitamin C zvinowedzera kazhinji hazvikurudzirwe vacheche. Muzviitiko zvisingawanzoitika, zvinowedzera zvinogona kudikanwa, asi chipimo chemushonga chinofanirwa kutariswa nemupi anokwanisa wehutano.

Tarisa pane kusanganisira chikafu chizere chine vhitamini C

IAmerican Academy yePediatrics inokurudzira kutanga kuunza chikafu chakasimba kana mwana wako ave nemwedzi mitanhatu (6).

Ino inguva yakakwana yekutanga kupa chikafu chakapfuma muvhitamini C kubatsira mwana wako kuti arambe achisangana nezvinodiwa zvemuviri pavanokura.

Pamwedzi mitanhatu yekuzvarwa, vana vazhinji vanogona kusangana nezvinodiwa zvezuva nezuva zvevitamin C kubva mukusanganiswa kwechikafu uye fomula kana mukaka wemuzamu (3).

Heano mimwe mienzaniso yezvokudya zvinechechecheche zvine huwandu hwevhitamini C (,,,,,,):

• Tsvuku bhero pepper, 1/4 mukombe (23 gramu): 58% yezuva nezuva vhitamini C kurudziro yevana
• Strawberries,1/4 mukombe (41 gramu): 48% yezuva nezuva vhitamini C kurudziro yevana
• Kiwi, 1/4 mukombe (44 gramu): 82% yezuva nezuva vhitamini C kukurudzira kwevana
• Tangerines, 1/4 mukombe (49 gramu): 26% yezuva nezuva vhitamini C kukurudzira kwevana
• Yakagadzirwa broccoli, 1/4 mukombe (24 gramu): 31% yezuva nezuva vhitamini C kurudziro yevana
• Papaya, 1/4 mukombe (57 gramu): 70% yezuva nezuva vhitamini C kukurudzira kwevana

Rangarira kuti mwana wese akasiyana uye havazi vese vanozonyanya kuvhurika kuyedza chikafu chitsva ipapo. Iva nemoyo murefu navo sezvavanotsvaga ese mavhenekera matsva uye magadzirirwo ayo chikafu chakasimba chinopa.

Panguva ino, unogona kuzorora kuti mwana wako anowana vhitamini C yakawanda kubva kune yavo fomula kana yemazamu.

Pamwedzi mitanhatu, unogona kutanga kuunza chikafu chakapfuma muvhitamini C kune chikafu chemwana wako. Strawberries, bhero mhiripiri, broccoli, uye tangerines zvese zvakasarudzika sarudzo dzevana-dzakanaka.

Chinokosha

Chimwe chezvikamu zvakakosha zvekuchengeta mwana mutsva ndechekuona kuti vapihwa chikafu chakakwana.

Vitamin C chinhu chakakosha chinovaka muviri icho chinoita basa rakakosha mukuzvidzivirira, kugadzirwa kwecollagen, uye kudzivirirwa kubva mukukuvara kwakasununguka kwakanyanya.

Mukaka wechipfuva, mukaka wemukaka wemwana mucheche, uye chikafu chose, senge bhero mhiripiri, mahabhurosi, uye papaya, ndiwo manyuko akanyanya evhitamini C kumwana wako.

Vitamin C zvinowedzera hazvina kukodzera kune vacheche kunze kwekunge zvakurudzirwa nemupi wezvehutano.

Kana iwe uine hanya kuti mwana wako haasi kuwana zvakakwana vitamini C, taura nemupi wako wezvechiremba usati wawedzera chero zvinowedzerwa pane zvavanoita.