UVitamin C Wezingane: Ukuphepha, Ukusebenza, Nesilinganiso

-Delile

• Yini uvithamini C?
• Izidingo zikavithamini C ezinganeni
• Iningi lezingane akufanele lithathe izithasiselo zikavithamini C
• Lapho ukwengeza kungafaneleka
• Gxila ekufakeni ukudla okuphelele okuqukethe i-vitamin C
• Okubalulekile

Ukuba ngumzali kungaba ngesinye sezikhathi ezijabulisa kakhulu nezinselele empilweni yakho.

Esinye sezifundo zokuqala ezifundwa umzali omusha ukuthi ungaqiniseka kanjani ukuthi ingane yakho yondleke kahle futhi yondliwa ngokwanele esigabeni ngasinye sempilo yayo.

UVitamin C yisakhi somzimba esibalulekile esibalulekile kwezempilo efanelekile kulo lonke umjikelezo wempilo.

Abazali abaningi abasha bayazibuza ukuthi ngabe izingane zabo zithola uvithamini C owanele nokuthi ingabe ukwengezwa kuyadingeka yini.

Lo mbhalo ubuyekeza konke odinga ukukwazi ngevithamini C ezinganeni, kufaka phakathi ukuthi kuyini, kudingeka kangakanani, nokuthi ungaqinisekisa kanjani ukuthi ingane yakho ithola okwanele nsuku zonke.

Yini uvithamini C?

I-Vitamin C, eyaziwa nangokuthi i-ascorbic acid, iyisakhi somzimba esincibilika emanzini esidlala indima ebaluleke kakhulu emisebenzini ehlukahlukene ebaluleke kakhulu yomzimba wengane yakho.

Kubalulekile ekugcineni amasosha omzimba aphilile, ukuthuthukisa ukumuncwa kwensimbi, nokukhiqiza i-collagen, iphrotheni eliningi kakhulu emzimbeni womuntu ().

UVitamin C uhlukile kwezinye izakhamzimba eziningi ngoba futhi usebenza njenge-antioxidant. Ama-antioxidants asiza ukuvikela amaseli ekulimaleni okukhululekile kwamahhala ().

Ama-radicals amahhala ngamakhemikhali aguquguquka kakhulu, alimaza amaseli awumkhiqizo womzimba ojwayelekile womuntu. Ama-antioxidants afana novithamini C angabopha ukukhulula ama-radicals, abenze bangakwazi ukulimaza izicubu ezizungezile ().

UVitamin C uthathwa njengesakhi somzimba esibalulekile, okusho ukuthi umzimba wengane yakho awukwazi ukuzikhiqiza ngokwawo. Ngakho-ke, kufanele itholakale ekudleni abakudlayo nsuku zonke.

Lesi sithako sitholakala ebeleni, ifomula losana, kanye nezinhlobo eziningi zezithelo nemifino.

Izidingo zikavithamini C ezinganeni

Yize kubalulekile kuzo zonke izigaba zokuphila, izinsana zidinga uvithamini C omncane kunabantu abadala.

I-Dietary Guidelines for Americans incoma ukuthi izingane zithole inani elilandelayo likavithamini C usuku ngalunye (3):

• Izinyanga ezineminyaka engu-0-6: Ama-milligram angama-40 (mg)
• Izinyanga eziyi-6-12: 50 mg

Abesifazane abancelisayo bengezelele izidingo zikavithamini C ngoba banikeza ingane uvithamini C ngokusebenzisa ubisi lwabo lwebele.

Uma uncelisa, zinhloso zokudla u-120 mg kavithamini C ngosuku. Lokhu cishe kungu-60% ngaphezu kwenani elidingekayo kwabesifazane abangancelisi ibele (3).

Amafomula ezingane nawo aqukethe uvithamini C. Ngakho-ke, uma ingane yakho ifakwa ifomula, izokwazi ukuhlangabezana nezidingo zayo zikavithamini C.

UVitamin C yisakhi somzimba esibalulekile esisekela ukukhiqizwa komzimba kanye nokukhiqizwa kwe-collagen. Isebenza futhi njenge-antioxidant. Izingane zidinga u-40-50 mg kavithamini C ngosuku, kuya ngeminyaka yazo.

Iningi lezingane akufanele lithathe izithasiselo zikavithamini C

Ngokusho kweNational Institutes of Health (NIH), ubisi lwebele lwabantwana, ubisi lwebele nokudla kufanele kube yimithombo kuphela kavithamini C ingane yakho edlayo (3).

Ukwengeza nge-vitamin C akudingekile ezinganeni eziningi ezinempilo futhi kungakhuphula ingozi yokuba nezimpawu ezihambisana nobuthi bukavithamini C.

Imiphumela emibi engaba khona ehlotshaniswa nokusetshenziswa ngokweqile kukavithamini C ifaka phakathi amatshe ezinso, isicanucanu, nohudo (3).

I-U.S. National Health Service (NHS) yeluleka kuphela ukuthi amavithamini nezengezo zamaminerali zinikezwe izinsana ezinezinyanga eziyisithupha noma ngaphezulu (4).

Ukwengeza ezinyangeni eziyisithupha kunconywa ezinganeni ezingancelisi futhi ezidla ngaphansi kwama-ounces ayi-16 (500 mL) wefomula ngosuku (4).

Uma ukuthatha isengezo kubonakala kudingekile, isilinganiso kufanele sinqunywe ngumhlinzeki wezokunakekelwa kwezempilo wengane yakho (4).

Lapho ukwengeza kungafaneleka

Uma usola ukuthi ingane yakho ayitholi i-vitamin C eyanele, ukuthatha isithasiselo kungadingeka.

Ukushoda kuka-Vitamin C akuvamile emazweni athuthukile, kepha izingane ezinenkinga ye-neurodevelopmental, ukungasebenzi kahle kokugaya ukudla, noma umdlavuza zingaba sengozini enkulu yokuzikhulisa ().

Ukushoda kakhulu kukavithamini C kuyimbangela yesimo esibi sezempilo esaziwa ngokuthi yiscurvy.

Izimpawu zifaka phakathi izinsini ezophayo, ukulimaza, ukukhathala, ukuphelelwa isifiso sokudla, nokucasuka. Uma i-scurvy ishiywa ingalashwa, ingabulala (,).

Akufanele neze uzame ukuxilonga ingane yakho ngokuntuleka kwamavithamini uwedwa.

Qiniseka ukuthi uthintana nomhlinzeki wezempilo oqeqeshiwe ngaphambi kokungeza noma iziphi izithasiselo ekudleni kwengane yakho. Bangakwazi ukunquma isilinganiso esiphephe kunazo zonke, esifaneleka kakhulu.

Izithako ze-Vitamin C ngokuvamile azinconywa ezinganeni. Ezimweni ezingavamile, kungadingeka izengezo, kepha isilinganiso kufanele sinqunywe ngumhlinzeki wezempilo ofanelekile.

Gxila ekufakeni ukudla okuphelele okuqukethe i-vitamin C

I-American Academy of Pediatrics incoma ukuqala ukwethula ukudla okuqinile lapho ingane yakho icishe ibe nezinyanga eziyisithupha (6).

Lesi yisikhathi esifanelekile sokuqala ukunikeza ukudla okunothe ku-vitamin C ukusiza ingane yakho ukuthi iqhubeke nokuhlangabezana nezidingo zayo zomsoco njengoba ikhula.

Ezinyangeni eziyisithupha ubudala, izingane eziningi zingahlangabezana nezidingo zazo zansuku zonke zikavithamini C kusuka enhlanganisweni yokudla nefomula noma ubisi lwebele (3).

Nazi izibonelo zokudla okunomusa kwabantwana okunovithamini C omkhulu (,,,,,):

• I-red bell pepper, 1/4 indebe (23 gram): Ama-58% ezincomo zansuku zonke zikavithamini C ezinganeni
• Amajikijolo,1/4 indebe (41 amagremu): Okungu-48% wezincomo zansuku zonke zikavithamini C ezinganeni
• I-Kiwi, 1/4 indebe (44 amagremu): 82% wezincomo zansuku zonke zikavithamini C ezinganeni
• AmaTangerines, 1/4 indebe (amagremu angama-49): Ama-26% ezincomo zansuku zonke zikavithamini C ezinganeni
• I-broccoli ephekiwe, indebe ye-1/4 (amagremu angama-24): Ama-31% ezincomo zansuku zonke zikavithamini C ezinganeni
• UPapaya, 1/4 indebe (57 amagremu): 70% wezincomo zansuku zonke zikavithamini C ezinganeni

Khumbula ukuthi zonke izingane zihlukile futhi akuzona zonke ezizovuleleka ngokuzama ukudla okusha ngokushesha. Yiba nesineke kubo njengoba behlola konke ukunambitheka nokwakheka okusha okunikezwa ukudla okuqinile.

Okwamanje, ungaqiniseka ukuthi ingane yakho izothola uvithamini C omningi kwifomula noma ubisi lwebele.

Ezinyangeni eziyisithupha, ungaqala ukwethula ukudla okunothe ku-vitamin C ekudleni kwengane yakho. Ama-Strawberries, i-pepper yensimbi, i-broccoli, ne-tangerines konke kuyizinketho ezinhle kakhulu zabantwana.

Okubalulekile

Enye yezingxenye ezibaluleke kakhulu zokunakekela umntwana omusha ukuqinisekisa ukuthi banikezwa ukondleka okwanele.

UVitamin C yisakhi esibalulekile esidlala indima ebalulekile ekuvikelekeni komzimba, ekukhiqizeni i-collagen, nasekuvikelweni ekulimaleni okukhulu kwamahhala.

Ubisi lwebele, ubisi lwebele lwabantwana, nokudla okuphelele, njenge-bell pepper, ama-strawberry, ne-papaya, yimithombo engcono kakhulu ye-vitamin C yengane yakho.

Izengezo zikaVitamin C azifanele izinsana ngaphandle kwalapho kunconywa umhlinzeki wezokunakekelwa kwempilo.

Uma ukhathazekile ngokuthi ingane yakho ayitholi i-vitamin C eyanele, khuluma nomhlinzeki wakho wezokwelapha ngaphambi kokungeza noma iziphi izithako kumkhuba wazo.