Uvithamini C

UVitamin C uvithamini oncibilika emanzini. Iyadingeka ekukhuleni nasekukhuleni okujwayelekile.

Amavithamini ancibilika emanzini ancibilika emanzini. Inani elisele levithamini lishiya umzimba ngomchamo. Yize umzimba ugcina inqolobane encane yalawa mavithamini, kufanele athathwe njalo ukuvikela ukushoda emzimbeni.

UVitamin C uyadingeka ekukhuleni nasekulungiseni izicubu kuzo zonke izingxenye zomzimba wakho. Isetshenziselwa uku:

• Yakha iprotheni ebalulekile esetshenziselwa ukwenza isikhumba, imisipha, imisipha nemithambo yegazi
• Philisa amanxeba bese wenza izicubu ezibomvu
• Lungisa futhi ugcine uqwanga, amathambo namazinyo
• Usizo ekwamukelweni kwensimbi

UVitamin C ungenye yama-antioxidants amaningi. Ama-antioxidants yizakhi ezivimbela omunye umonakalo odalwe ama-radicals wamahhala.

• Ama-radicals amahhala enziwa lapho umzimba wakho wephula ukudla noma lapho uvezwa intuthu kagwayi noma imisebe.
• Ukwakhiwa kwama-radicals wamahhala ngokuhamba kwesikhathi kubhekele kakhulu inqubo yokuguga.
• Ama-radicals amahhala angadlala indima kumdlavuza, isifo senhliziyo, nezimo ezinjengesifo samathambo.

Umzimba awukwazi ukwenza uvithamini C uwedwa. Ayigcini uvithamini C. Ngakho-ke kubalulekile ukufaka ukudla okuningi okuqukethe u-vitamin C ekudleni kwakho kwansuku zonke.

Sekuyiminyaka eminingi, i-vitamin C iyikhambi elidumile lasekhaya lomkhuhlane ovamile.

• Ucwaningo lukhombisa ukuthi kubantu abaningi, izithasiselo zikavithamini C noma ukudla okunothe uvithamini C akubunciphisi ubungozi bokuthola umkhuhlane ovamile.
• Kodwa-ke, abantu abathatha izithasiselo ze-vitamin C njalo bangaba nemikhuhlane emifushane noma babe nezimpawu ezithile ezinzima.
• Ukuthatha isengezo sikavithamini C ngemuva kokuqala kwamakhaza akubonakali kuwusizo.

Zonke izithelo nemifino kuqukethe inani elithile likavithamini C.

Izithelo ezinemithombo ephezulu kavithamini C zifaka:

• Ikhathalophu
• Izithelo nojusi, njengewolintshi kanye namagilebhisi
• Izithelo ze-Kiwi
• i-Mango
• I-Papaya
• Uphayinaphu
• Amajikijolo, amajikijolo, ama-blueberries nama-cranberries
• Ikhabe

Imifino enemithombo ephezulu kakhulu ye-vitamin C ifaka:

• AmaBroccoli, amahlumela eBrussels, nokholifulawa
• Upelepele oluhlaza nobomvu
• Isipinashi, iklabishi, imifino yetheniphu, neminye imifino enamaqabunga
• Ubhatata namhlophe
• Utamatisi nejusi yetamatisi
• Isikwashi sasebusika

Okunye okusanhlamvu nokunye ukudla neziphuzo kuqiniswa ngovithamini C. Kuqiniswe kusho ukuthi kufakwe uvithamini noma amaminerali ekudleni. Hlola amalebula womkhiqizo ukubona ukuthi uvithamini C ongakanani kumkhiqizo.

Ukupheka ukudla okunothe ngo-vitamin C noma ukukugcina isikhathi eside kunganciphisa okuqukethwe ngu-vitamin C. Ukudla okune-vithamini C okune-microwave nokushisa kunganciphisa ukulahleka kokupheka. Imithombo yokudla ehamba phambili kavithamini C yizithelo nemifino engaphekiwe noma eluhlaza. Ukuvezwa ekukhanyeni kunganciphisa nokuqukethwe kukavithamini C. Khetha ijusi lewolintshi elithengiswa kwikhathoni esikhundleni sebhodlela elicacile.

Imiphumela emibi kakhulu evela ku-vitamin C omningi ayivamile, ngoba umzimba awukwazi ukugcina uvithamini. Kodwa-ke, amanani amakhulu kuno-2,000 mg / ngosuku awanconyiwe. Ukulinganisa lokhu okuphezulu kungaholela ekucasukeni kwesisu kanye nohudo. Imithamo emikhulu yokwengeza i-vitamin C ayinconywa ngesikhathi sokukhulelwa. Zingaholela ekushodeni kukavithamini C enganeni ngemuva kokubeletha.

Uvithamini C omncane kakhulu angaholela kwizimpawu nezimpawu zokushoda, kufaka phakathi:

• Ukushoda kwegazi
• Izinsini zokopha
• Ukwehla kwekhono lokulwa nokutheleleka
• Kwehle izinga lokuphulukiswa kwezilonda
• Izinwele ezomile nezihlukanisayo
• Ukulinyazwa okulula
• I-Gingivitis (ukuvuvukala kwezinsini)
• Ukopha ngamakhala
• Ukuzuza kwesisindo okungenzeka ngenxa yokuhamba kancane komzimba
• Isikhumba esibi, esomile, esinamaxolo
• Amalunga avuvukile futhi abuhlungu
• Uqweqwe lwamazinyo olubuthakathaka

Uhlobo olunzima lokushoda kukavithamini C lwaziwa njengescurvy. Lokhu kuthinta kakhulu abantu abadala, abangondlekile.

I-Recommended Dietary Allowance (RDA) yamavithamini ikhombisa ukuthi uvithamini ngamunye abantu abaningi kufanele bathole malini ngosuku. I-RDA yamavithamini ingasetshenziswa njengezinjongo zomuntu ngamunye.

Ukuthi uvithamini ngamunye udinga kangakanani kuya ngeminyaka yakho nobulili bakho. Ezinye izinto, njengokukhulelwa kanye nokugula, nakho kubalulekile.

Indlela engcono yokuthola izidingo zansuku zonke zamavithamini abalulekile, kufaka phakathi uvithamini C, ukudla ukudla okunomsoco okuqukethe izinhlobo ezahlukene zokudla.

Ukufakwa Kwezikhombo Zezokudla ku-vitamin C:

Izinsana

• Izinyanga ezi-0 kuye kwezingu-6: 40 * milligrams / day (mg / day)
• Izinyanga eziyi-7 kuya kwezingu-12: 50 * mg / ngosuku

Ukudla okwanele (AI)

Izingane

• Iminyaka eyi-1 kuye kwengu-3: 15 mg / ngosuku
• Iminyaka emi-4 kuya kwengu-8: 25 mg / ngosuku
• Iminyaka eyi-9 kuye kwengu-13: 45 mg / ngosuku

Intsha

• Amantombazane aneminyaka engu-14 kuya kwengu-18: 65 mg / ngosuku
• Intsha ekhulelwe: 80 mg / ngosuku
• Intsha yokuncelisa ibele: 115 mg / ngosuku
• Abafana abaneminyaka engu-14 kuya kwengu-18: 75 mg / ngosuku

Abantu abadala

• Abesilisa abaneminyaka engu-19 nangaphezulu: 90 mg / ngosuku
• Abesifazane abaneminyaka engu-19 nangaphezulu: 75 mg / ngosuku
• Abesifazane abakhulelwe: 85 mg / ngosuku
• Abesifazane abancelisayo: 120 mg / ngosuku

Ababhemayo noma labo abaseduze komusi kagwayi nganoma yisiphi isikhathi kufanele bakhuphule inani labo lansuku zonke likavithamini C i-35 mg eyengeziwe ngosuku.

Abesifazane abakhulelwe noma abancelisayo nalabo ababhemayo badinga amanani aphezulu kavithamini C. Buza umhlinzeki wakho wezokunakekelwa kwempilo ukuthi yiliphi inani elikulungele kakhulu.

I-Ascorbic acid; I-dehydroascorbic acid

• Vitamin C inzuzo
• Ukushoda kuka-Vitamin C
• Umthombo ka-Vitamin C

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.

USalwen MJ. Amavithamini nezinto ezilandelwayo. Ku: McPherson RA, Pincus MR, abahleli. UHenry’s Clinical Diagnosis and Management by Laboratory Methods. Umhla ka-23. ISt Louis, MO: Elsevier; 2017: isahluko 26.