Izimpawu nezimpawu eziyi-10 zokushoda kukavithamini C

-Delile

• Izimpawu nezimpawu zokushoda kukavithamini C
• Izimbangela zokushoda kukavithamini C
• Ungakwelapha kanjani ukuntula kukavithamini C

UVitamin C, owaziwa nangokuthi i-ascorbic acid, uyimicronutrient ngokwemvelo ekhona ekudleni, ikakhulukazi izithelo ze-citrus, njenge-acerola noma i-orange, ngokwesibonelo.Le vithamini iyi-antioxidant enamandla futhi isebenza ngokunciphisa ukuguga kwamangqamuzana, kepha futhi ibamba iqhaza ekwakheni i-collagen, ukumunwa kwensimbi ezingeni lamathumbu, ukuhlanganiswa kwe-norepinephrine nasekuguqulweni kwe-cholesterol ibe yi-bile acid.

Isifo esiyinhloko esihlobene nokushoda kukavithamini C yiscucy, izimpawu zaso sibonakala ngemuva kwezinyanga ezi-4 kuya kweziyi-6 zokungabikho kwavithamini, okuholela ekubonakaleni kwezimpawu nezimpawu ezinjengemihuzuko esikhunjeni. Iscurvy sezingane saziwa nangokuthi isifo seMoeller-Barlow, futhi sibonakala nangokukhubazeka kwamathambo okubalulekile, ukukhula okungakhubazekile nezinguquko zenhliziyo.

Izimpawu nezimpawu zokushoda kukavithamini C

Ukushoda kuka-Vitamin C kungadala ukuvela kwezinye izimpawu nezimpawu ezinjenge:

1. Ukukhathala, ukucwazimula nesiyezi, ngenxa yokushoda kwegazi okubangelwa ukumuncwa insimbi okungalungile;
2. Kunzima ukupholisa amanxeba, ngenxa yokushoda kwe-collagen;
3. Ukopha, ikakhulukazi ngezinsini nangamakhala, kodwa lokho kungavela noma kuphi emzimbeni, ngenxa yokuqhuma kwezicubu ezisekela imithambo yegazi;
4. Amabala ansundu emzimbeni, futhi ngenxa yobuthakathaka bemithambo yegazi;
5. Ukukhubazeka kwamathambo kanye nengozi eyengeziwe yokwaphuka, ikakhulukazi ezinganeni, njengoba kuguqula inqubo yokubala nokwakheka kwamathambo;
6. Ukulahleka kwezinwele nokwenza buthakathaka izinzipho, uqwanga namalunga;
7. Ubuhlungu bamathambo nokuvuvukala emzimbeni;
8. Ukuwa nokuthamba kwamazinyo, ngoba kuguqula ukwakheka kwe-dentin, okuyi-matrix yamazinyo;
9. Ingozi eyengeziwe yokutheleleka, njengemikhuhlane nomkhuhlane, njengoba ukuntuleka kukavithamini C kuphazamisa ukwakheka kwamangqamuzana amhlophe egazi futhi kuguqula imisebenzi ehlukahlukene yamasosha omzimba;
10. Ukudabuka, ukucindezeleka kwengqondo nobunzima bokucabanga, ngoba ukuntuleka kwaleli vithamini kungaveza izinguquko zamakhemikhali obuchopho.

Ngaphezu kwalokho, uma ukuntuleka kungakhonjwa nokwelashwa, kungahle kube nezinye izimpawu ezinjengokukhathala ngokweqile nobuthakathaka.

Izimbangela zokushoda kukavithamini C

U-Vitamin C umunzwa emathunjini futhi umthombo wawo oyinhloko ukudla, ngakho-ke ukuntuleka kwaleli vithamini kwenzeka lapho ukudla kunganele noma lapho ukumuncwa amathumbu kunganele. Ngakho-ke, ezinye zezinto eziyingozi kakhulu ukungondleki, i-anorexia, ukubhema, ukuphuza ngokweqile, izifo zamathumbu nokuvuvukala, njengesifo sikaCrohn, ngokwesibonelo. Ngaphezu kwalokho, ngesikhathi sokukhulelwa nokuncelisa, kunesidingo esikhulayo saleli vithamini.

Ukushoda kuka-Vitamin C kungenzeka futhi kubantu abanezifo zomgudu wamathumbu, izifo ezingapheli noma ezinzima zokuvuvukala, abantu abasesikhathini sokusebenza ngemuva kwamathumbu noma abanokusha okukhulu.

Uhudo lungakhuphula nokulahleka kwendle kwaleli vithamini, kanye ne-achlorhydria, okuyisimo lapho i-gastric acid ingakhiqizwa khona, inciphisa inani lamavithamini amuncwayo.

Ungakwelapha kanjani ukuntula kukavithamini C

U-Vitamin C utholakala ikakhulu ezithelweni nasemifino, njengophayinaphu, i-acerola, i-orange, ulamula kanye nopelepele, isibonelo, nokuba khona kwalokhu kudla ekudleni kubalulekile ukuhlangabezana nezidingo zansuku zonke. Bheka uhlu oluphelele lwemithombo yokudla kavithamini C.

Inani likavithamini C okufanele lisetshenziswe nsuku zonke cishe ngama-75 mg ngosuku kwabesifazane kanye nama-90 mg ngosuku ngamadoda aneminyaka engu-19 ubudala.

Kodwa-ke, abanye abantu bangadinga inani elikhudlwana, njengabesifazane abakhulelwe, ababhemayo kanye nabantu abasebenzisa imishanguzo engaphazamisa ukumuncwa kwale vithamini, njengezinto zokuvimbela inzalo, imishanguzo yokulwa nengcindezi kanye nezidakamizwa. Endabeni yezingane, izingane nentsha, inani lincane, futhi kunconywa ukuthi kudliwe udokotela noma isazi sokudla ukuze kulungiswe ukushintshwa kwamavithamini kulezi zimo.

Njengoba uvithamini C engaqedwa, kancane kancane, ngokusebenzisa umchamo, ukusetshenziswa kwawo kufanele kube nsuku zonke, futhi uma inani elidingekayo lingafinyelelwa ngokudla, kungenzeka futhi ukuthi usebenzise izithako ezinamavithamini C, okufanele welulekwe ngusondli ngakho ukuthi akwenziwa ngephutha noma ngokweqile.

Bona ukuthi ungayisebenzisa kanjani i-vitamin C nsuku zonke ngokubuka ividiyo elandelayo: