Ukudla okunothe ku-vitamin C

-Delile

• Ukudla okuqukethe uvithamini C
• Kunconywe umthamo wansuku zonke kavithamini C
• Uzoyithatha nini i-vithamini C ephumelelayo
• Ungayigcina kanjani ivithamini C isikhathi eside

Ukudla okunothe uvithamini C, njengama-strawberry, amawolintshi nolamula, kusiza ekuqiniseni izivikeli zemvelo zomzimba ngoba kuqukethe ama-antioxidants alwa nama-radicals amahhala, okuthi uma etholakala ngokweqile emzimbeni, akhonze ukuqala kwezinye izifo.

Uvithamini C kufanele udliwe njalo ngoba ungumphilisi omuhle kakhulu futhi wenza kube lula ukumuncwa kwensimbi ezingeni lamathumbu, kukhonjiswa ikakhulukazi ekwelashweni kwe-anemia. Ngaphezu kwalokho, uvithamini C usebenza ukusiza ukuphulukiswa kwesikhumba nokwenza ngcono ukujikeleza kwegazi, kuba kuhle ukusiza ekuvikeleni izifo zenhliziyo ezifana nesifo sokuqina kwemithambo yegazi, isibonelo.

Ukudla okuqukethe uvithamini C

Ithebula elilandelayo likhombisa inani levithamini C elikhona kumagremu ayi-100 wokudla:

Ngaphezu kwalokho, okunye ukudla okunevithamini C, yize kungukudla okuncane okuyi-ulethisi, i-artichoke, uphayinaphu, ubhanana, isipinashi, ukwatapheya, i-apula, isanqante, iplamu, ithanga no-beet. Inhloso yokuthola isamba esihle sevithamini C ekudleni ukuwadla okusha noma ngamajusi.

Kunconywe umthamo wansuku zonke kavithamini C

Umthamo wansuku zonke kavithamini C onconywayo uyehluka ngokuya ngempilo, ubudala nobulili:

Izingane nentsha:

• 1 to 3 iminyaka: 15 mg.
• Iminyaka emi-4 kuya kwengu-8: 25 mg.
• Iminyaka eyi-9 kuya kwengu-13: 45 mg.
• Iminyaka eyi-14 kuya kwengu-18: 75 mg.

Amadoda aneminyaka engu-19 ubudala: 90 mg.

Abesifazane:

• Kusukela eminyakeni engu-19 ubudala: 75 mg.
• Ukukhulelwa: 85 mg
• Ngesikhathi sokuncelisa: 120 mg.

Ababhemayo:cishe i-35 mg kavithamini C ngosuku kufanele ingezwe ezincomweni zansuku zonke, njengoba ababhemayo benesidingo esikhulu sikavithamini C.

Ukungcola kanye nemithi kungaphazamisa inqubo yokumunca u-vitamin C, ngakho-ke kulezi zimo, kubantu abadala abanempilo, kungakuhle ukuthi udle u-120 mg kavithamini C ngosuku, ohambelana nengilazi yejusi le-orange.

Olunye ucwaningo lukhombisa ukuthi uvithamini C angasiza ukuvikela izifo ezithile futhi athuthukise izifo zokuphefumula neze-systemic, ngakho-ke kuyalulekwa ukusebenzisa phakathi kuka-100 kuya ku-200 mg ngosuku ukuvikela izifo.

Bona okuningi nge-vitamin C kuvidiyo elandelayo:

Uzoyithatha nini i-vithamini C ephumelelayo

Uvithamini C we-Effervescent ukhonjiswa ikakhulukazi kubantu abanezimpawu zokushoda kukavithamini C, njengokuphuma kalula kwegazi esikhunjeni nasezinsinini, okuyizimpawu zesifo sohudo. Uvithamini C osebenzayo angasiza futhi:

• Gwema futhi ulwe namamaki ansomi avela esikhunjeni ngisho nasezilondeni ezincane;
• Ukusheshisa ukuvuselelwa kwemisipha kochwepheshe bezinto zomzimba nabagijimi, kusiza i-hypertrophy yemisipha;
• Qinisa amasosha omzimba, uvimbele imikhuhlane nomkhuhlane;
• Qinisa uqwanga ngoba luthuthukisa ukuhlanganiswa kwe-collagen ngumzimba, ukuvimbela ukuwohloka kwamalunga.

Kodwa-ke, abantu abaphilile ngokuvamile abadingi ukwengezwa kukavithamini C, ngoba le vithamini ingatholakala kalula ngokudla. Thola zonke izinzuzo zikavithamini C.

Ungayigcina kanjani ivithamini C isikhathi eside

Ukugcina uvithamini C ekudleni kubalulekile ukuthi ungashiyi izithelo, njengama-strawberry, upopo, ama-kiwis noma amawolintshi axebulwe lapho exhunyaniswa nomoya futhi ekhanyiselwa isikhathi eside ekukhanyeni, njengoba lezi zinto zinganciphisa uvithamini C okhona ekudleni . Ngakho-ke, lapho wenza ijusi lewolintshi noma uphayinaphu, kubalulekile ukulibeka esiqandisini embizeni emnyama, embozwe ukugwema ukuxhumana nejusi nomoya nokukhanya esiqandisini.

Ngaphezu kwalokho, uvithamini C uyancibilika emanzini lapho kuphekwa ukudla, okufana ne-broccoli, iklabishi noma upelepele, futhi kubhujiswa emazingeni okushisa aphezulu, ngakho-ke ukuze umunce uvithamini C omningi ngangokunokwenzeka, kubalulekile ukudla ukudla ngokwemvelo, ngaphandle kokupheka.