Ungakanani Uvithamini C Okufanele Uwathathe?
-Delile
- Yini ukudla okunconyiwe?
- Ingahlomula ngezimo ezithile
- Imithombo yokudla ehamba phambili
- Izithako ezinhle kakhulu zikavithamini C
- Ungathatha kakhulu?
- Okubalulekile
UVitamin C yisakhi esincibilika emanzini esinemisebenzi eminingi ebalulekile emzimbeni wakho.
Kuyasiza ukuqinisa amasosha akho omzimba, kusize ukukhiqizwa kwe-collagen nokuphulukiswa kwamanxeba, futhi kusebenza njenge-antioxidant ukuvikela amaseli akho ekulimaleni okukhulu kwamahhala (1,,,,,,).
IVitamin C yaziwa nangokuthi yi-L-ascorbic acid, noma i-ascorbic acid nje.
Ngokungafani nezinye izilwane, abantu abakwazi ukwenza uvithamini C bebodwa. Ngakho-ke, kufanele uthole okwanele kokudla noma izithasiselo ukuze ugcine impilo enhle (8,).
Lo mbhalo uchaza isilinganiso esinconyiwe sikavithamini C wezempilo efanelekile.
Yini ukudla okunconyiwe?
I-Institute of Medicine (IOM) isungule amanani esethenjwa emazingeni athile okudla okunomsoco, kufaka phakathi i-vitamin C.
Isethi eyodwa yemihlahlandlela yaziwa njenge-Recommended Dietary Allowance (RDA) futhi ibheka isilinganiso sokudla kwezakhi zansuku zonke kusuka kukho kokubili ukudla nezithako.
Izincomo ze-RDA zobulili obuthile namaqembu eminyaka yobudala kufanele zihlangabezane nezidingo zomsoco zabantu abangama-97-98% babantu abaphilile ().
Nawa ama-RDA kavithamini C (11):
| Isigaba sempilo | I-RDA |
|---|---|
| Izingane (iminyaka engu-1-3) | 15 mg |
| Izingane (iminyaka engu-4-8) | 25 mg |
| Intsha (9-13 iminyaka) | 45 mg |
| Intsha (iminyaka engu-14-18) | 65-75 mg |
| Abesifazane abadala (abaneminyaka engu-19 nangaphezulu) | 75 mg |
| Amadoda amadala (aneminyaka engu-19 nangaphezulu) | 90 mg |
| Abesifazane abakhulelwe (abaneminyaka engu-19 nangaphezulu) | 85 mg |
| Abesifazane abancelisayo (abaneminyaka engu-19 nangaphezulu) | 120 mg |
Ngaphezu kwezincomo ze-RDA ze-vitamin C, i-Food and Drug Administration (FDA) ikhiphe i-Daily Value (DV) enconyiwe.
I-DV yenzelwe amalebula okudla nawokwengeza. Kukusiza ukunquma iphesenti lezakhamzimba ekudleni okukodwa kokudla, uma kuqhathaniswa nezidingo zansuku zonke. Kumalebula okudla, lokhu kuboniswa njenge-% DV (12).
Njengamanje, i-DV enconyelwe ivithamini C yabantu abadala nezingane ezineminyaka engu-4 nangaphezulu ingama-60 mg kungakhathalekile ubulili. Kodwa-ke, ngoJanuwari 2020, lokhu kuzokwenyuka kuye ku-90 mg (8).
IsifinyezoI-RDA ka-Vitamin C isukela ku-15-75 mg wezingane, i-75 mg yabesifazane abadala, i-90 mg yamadoda amadala, ne-85-120 mg yabesifazane abakhulelwe noma abancelisayo.
Ingahlomula ngezimo ezithile
UVitamin C ubalulekile empilweni yonke nasekuphileni kahle, futhi umsoco ungazizuzisa ikakhulukazi izimo ezithile.
Uvithamini usiza kakhulu impilo yomzimba, njengoba isekela ukusebenza kwamaselula omzimba wakho ().
Eqinisweni, izithasiselo zikavithamini C zingasiza ekuvimbeleni ukutheleleka, kuyilapho ukushoda kukavithamini kubonakala kukukwenza uthambekele kalula ekuthelelekeni (,,.)
Isibonelo, olunye ucwaningo lukhombisa ukuthi yize ukudla okuvamile kukavithamini C kungeke kukuvikele ekungenweni umkhuhlane, kunganciphisa ubude noma ubunzima bezimpawu ezibandayo ().
Ukubuyekezwa kwezifundo ezingama-31 kutholile ukuthi ukusebenzisa u-1-2 amagremu kavithamini C nsuku zonke kunciphisa isikhathi esibandayo ngo-18% ezinganeni kanye no-8% kubantu abadala ().
Ngaphezu kwalokho, kuyaziwa ukuthi uvithamini C wandisa ukumuncwa kwensimbi. Ngakho-ke, abantu abanenkinga yokushoda ngensimbi bangazuza ngokwandisa umthamo wabo we-vitamin C (,)
IsifinyezoUkuthola njalo u-1-2 amagremu kavithamini C ngosuku kunganciphisa isikhathi sezimpawu ezibandayo futhi kuthuthukise amasosha akho omzimba. Kungasiza futhi ukuvimbela i-anemia yokushoda kwe-iron.
Imithombo yokudla ehamba phambili
Imvamisa, imithombo emihle kavithamini C yizithelo nemifino.
Kubalulekile ukuqaphela ukuthi uvithamini C ekudleni ubhujiswa kalula ukushisa, kepha njengoba imithombo eminingi emihle yesakhi kuyizithelo nemifino, ukumane nje ukudla okunye kwalokhu kudla kuyindlela elula yokufinyelela ekudleni okunconywayo.
Isibonelo, inkomishi engu-1/2-inkomishi (75-gram) ehlinzeka ngopelepele obomvu oluhlaza uhlinzeka ngo-158% we-RDA ebekwe yi-IOM (8).
Ithebula elingezansi likhombisa okuqukethwe kukavithamini C kanye negalelo kwi-Daily Value (DV) enconyiwe yeminye imithombo yokudla ehamba phambili yesakhi (8).
Leli thebula lisuselwa esincomweni samanje se-60-mg, kepha njengoba noma yikuphi ukudla okunikela ngama-20% noma ngaphezulu kwe-DV ye-vitamin C kubhekwa njengomthombo ophakeme, okuningi kwalokhu kudla kusazoba yimithombo emikhulu ngemuva kokunconywa kwe-DV kushintshelwe ku-90 mg ngoJanuwari 2020 (8).
Imithombo emikhulu yokudla kavithamini C ifaka:
| Ukudla | Inani ngokusebenza ngakunye | % DV |
|---|---|---|
| Upelepele obomvu, 1/2 indebe (75 amagremu) | 95 mg | 158% |
| Ijusi yewolintshi, Indebe ye-3/4 (177 ml) | 93 mg | 155% |
| I-Kiwifruit, 1/2 indebe (90 amagremu) | 64 mg | 107% |
| Upelepele oluhlaza, 1/2 indebe (75 amagremu) | 60 mg | 100% |
| I-Brokholi, iphekiwe, 1/2 indebe (78 amagremu) | 51 mg | 85% |
| Amajikijolo, okusha, 1/2 indebe (72 amagremu) | 49 mg | 82% |
| Amahlumela eBrussels, aphekiwe, 1/2 indebe (81 amagremu) | 48 mg | 80% |
Imithombo yokudla ehamba phambili kavithamini C yizithelo nemifino. Umsoco ubhujiswa kalula ukushisa, ngakho-ke ukudla lokhu kudla okuluhlaza kungakhuphula ukudla kwakho okunomsoco.
Izithako ezinhle kakhulu zikavithamini C
Lapho ufuna isithasiselo se-vitamin C, ungahle ubone umsoco ngezindlela ezimbalwa ezahlukahlukene (8):
- i-ascorbic acid
- ama-ascorbates amaminerali, afana ne-sodium ascorbate ne-calcium ascorbate
- i-ascorbic acid enama-bioflavonoids
Ukukhetha isengezo nge-ascorbic acid imvamisa kuyisinqumo esihle, njengoba kunezinga eliphakeme lokutholakala, okusho ukuthi umzimba wakho ukumunca kalula (8,,,).
Ngokwengeziwe, uma unikezwa ukuthi ama-multivitamin amaningi aqukethe i-ascorbic acid, ukukhetha i-multivitamin ngeke kukhulise kuphela ukudla kwakho uvithamini C kepha kuzodla nokudla kwakho ezinye izakhi.
Ukuqinisekisa ukuthi uthola inani elanele likavithamini C kusuka kuleso sengezo osikhethile, funa isengezo esinikela phakathi kuka-45-120 mg wale vithamini ngokuya ngeminyaka yakho nobulili bakho.
isifinyezoIzithako ze-Vitamin C ziza ngezindlela ezahlukahlukene. Khetha isengezo nge-ascorbic acid ukwenza kube lula emzimbeni wakho ukuncela izakhi.
Ungathatha kakhulu?
Yize i-vitamin C inobungozi obunobuthi obuphansi kubantu abanempilo, ukuyisebenzisa kakhulu kungadala imiphumela emibi yamathumbu, kufaka phakathi amajaqamba, isicanucanu kanye nohudo (11,).
Ukwengeza, njengoba ukudla okuphezulu kukavithamini C kukhulisa ukumuncwa komzimba yensimbi engeyona i-heme, ukudla uvithamini C omningi kakhulu kungadala izinkinga kubantu abane-hemochromatosis, isimo lapho umzimba ugcina i-iron eningi kakhulu (,,,).
Ngenxa yemiphumela emibi engaba khona ye-vitamin C eyeqile, i-IOM isungule la Mazinga Okudla Okubekezelekayo alandelayo we-vitamin (11):
| Isigaba sempilo | UL |
|---|---|
| Izingane (iminyaka engu-1-3) | 400 mg |
| Izingane (iminyaka engu-4-8) | 650 mg |
| Intsha (9-13 iminyaka) | 1,200 mg |
| Intsha (iminyaka engu-14-18) | 1,800 mg |
| Abantu abadala (abaneminyaka engu-19 nangaphezulu) | 2,000 mg |
Ukugwema imiphumela emibi yamathumbu, gcina ukudla kwakho uvithamini C ngaphakathi kwama-ULs asungulwe yi-IOM. Abantu abane-hemochromatosis kufanele baqaphele ikakhulukazi lapho bethatha izithasiselo zikavithamini C.
Okubalulekile
UVitamin C uvithamini oncibilika emanzini ne-antioxidant ebalulekile edlala izindima eziningi emzimbeni wakho. Isekela ukuphulukiswa kwesilonda, ukwakheka kwe-collagen, kanye nokuzivikela komzimba.
I-RDA kavithamini C ingama-45-120 mg kuya ngeminyaka yakho nobulili bakho.
Izithako ze-Vitamin C kufanele zihlangane ne-RDA futhi zihlale kahle ngaphansi kwe-UL - 400 yezingane ezisencane, i-1,200 mg yezingane ezineminyaka engu-9-13, i-1,800 mg yentsha, ne-2,000 mg yabantu abadala.
Ukudla izithelo nemifino ecebile ngo-vitamin-C nakho kungasiza kakhulu ekusekeleni impilo nempilo enhle.
Okuthunyelwe Okusha
Isifo seMaroteaux-Lamy
