Woate asɛm a wɔka sɛ, "Di akutu pii na worennyare." Eyi nyɛ asɛm bi kɛkɛ. Ɔbran ankasa a ɔhyɛ eyi akyi ne vitamin C. Enti ɛnnɛ, momma yɛnka biribiara ho asɛm, tiawa koraa, yɛn nipadua adamfo paa a wɔfrɛ no vitamin C yi ho asɛm.
Sɛ yɛbɛka no tiawa a, dɛn ne vitamin C?
Vitamin C, anaa ne nyansahu din ne `(L-ascorbic acid)`, yɛ vitamin a ɛtumi nwura nsuo mu. Ɛho hia ma yɛn nipadua. Ɛwom sɛ mmoa binom tumi yɛ vitamin C wɔ wɔn nipadua mu de, nanso yɛn, kyerɛ sɛ, nnipa, nni saa tumi no. Enti, ɛsɛ sɛ yenya vitamin C fi nnuan a yedi na yɛnom no mu.
Nnuaba ne nhabannuru a wɔayɛ no foforo yɛ vitamin C akorade. Sɛ ɛho hia a, wubetumi nso anom vitamin C a wɔde ma a. Nanso yɛbɛka saa asɛm no ho asɛm akyiri yi.
Dɛn nti na vitamin C ho hia yɛn nipadua saa?
Vitamin C yɛ ɔbran kɛse a ɛboa yɛn nipadua ma ɛyɛ nneɛma pii.
- Wora, Nnompe, ne Akuru a Wɔsa: Vitamin C ho hia na ama yɛatumi ayɛ protein bi a wɔfrɛ no ``Collagen,'' a ɛboa ma yɛkyekye nneɛma te sɛ yɛn honam ani, yɛn anom, ne mogya ntini. Susuw ho hwɛ, sɛ wunya kuru a, ɛsa ntɛmntɛm esiane saa collagen yi nti. Ɛboa nso ma yɛn nnompe, yɛn sẽ, ne ntini a ɛwɔ yɛn nnompe ano no kɔ so yɛ den.
- Ɛma nipadua no tumi a ɛko tia nyarewa no yɛ kɛse: Mogya mu nkwammoaa fitaa te sɛ asraafo a wɔwɔ yɛn nipadua mu. Sɛ yɛyare a, vitamin C boa yɛn ma yɛyɛ mogya mu nkwammoaa fitaa yi pii na yɛko tia yare no. Ɛne sɛ, ɛhyɛ yɛn nipadua mu tumi a ɛko tia nyarewa no mu den.
- Sɛ́ ade a ɛko tia ɔyare mmoawa: Nneɛma nketenkete bi wɔ hɔ a epira a wɔfrɛ no ``free radicals`` a ɛsɛe yɛn nipadua mu nkwammoaa, ɛbɔ yɛn nyin ntɛmntɛm, na ɛboa ma nyarewa te sɛ kokoram ne komayare ba. Vitamin C bɔ yɛn nkwammoaa ho ban fi nneɛma nketenkete a epira yi ho.
- Boa a ɛboa ma iron twetwe: Vitamin C boa nipadua no ma ɛtwetwe iron a ɛwɔ nnuan a yedi mu no yiye.
Sɛ wunni vitamin C a ɛdɔɔso a, dɛn na ɛba?
Vitamin C a enni nipadua mu denneennen no ntaa mma nnansa yi. Nanso, nnipa binom wɔ asiane kɛse mu. Sɛ nhwɛso no, ebia nnipa a wɔnom sigaret, wodi aduan a anohyeto wom kɛse, na wɔwɔ ayaresa tebea horow bi te sɛ kokoram anaa asaabo mu yare no betumi akɔ asiane kɛse mu.
Vitamin C a enni nipadua mu kɛse betumi ama obi anya yare bi a wɔfrɛ no ``Scurvy.'' Eyi ho sɛnkyerɛnne ne:
- Ɔbrɛ a ɛkɔ so daa
- Abufuw ne awerɛhow a obi benya a ntease biara nnim
- Ɛyaw a emu yɛ den wɔ nkwaa ne anan mu
- Nsõ a ɛho ahonhon na mogya retu
- Nsonsonoe kɔkɔɔ anaa bruu a ɛwɔ honam ani
- Akuru ntɛmntɛm, sɛ mpo honam ani akuru kakra a
Nnuan akɛse bɛn na vitamin C dɔɔso wom?
Ɔkwan a eye sen biara a wobɛfa so anya vitamin C ne sɛ wubefi abɔde mu nnuan mu sen sɛ wobɛnom nnuru a wɔde kum ɔyare mmoawa. Nnuan a ɛyɛ dɛ sen biara a vitamin C pii wom no din ni.
| Aduane | Nneɛma titiriw |
|---|---|
| Guava a wɔfrɛ no Guava | Ɛyɛ nokware sɛ Vitamin C ne ɔhene. Vitamin C dodow a wɔkamfo kyerɛ da biara no wɔ guava biako mu. |
| Bell Peppers a Wɔde Yɛ Nneɛma | Vitamin C pii wɔ akutu kɔkɔɔ mu titiriw, vitamin C bɛboro akutu mu mmɔho abien wɔ kuruwa biako mu. |
| Akutu a wɔfrɛ no oranges | Vitamin C fibea a agye din sen biara a obiara nim no mu biako. Orange a ne kɛse yɛ mfinimfini na ɛma wonya nea wohia da biara da no mu dodow no ara. |
| Broccoli a wɔde yɛ nneɛma | Ɛbɛyɛ wo nwonwa sɛ wubehu sɛ vitamin C pii wɔ broccoli kuruwa biako mu te sɛ borɔdɔma! |
| Strawberry a wɔde yɛ nneɛma | Vitamin C ne nnuru afoforo a mfaso wɔ so a ɛko tia ɔyare mmoawa no boro nea wɔkamfo kyerɛ da biara no mu wɔ kuruwa biako mu. |
| Kiwi | Ketekete nanso papayɛ ahyɛ mu ma. Kiwi biako ma wonya vitamin C a wɔkamfo kyerɛ da biara no bɛboro fã. |
| Nelli, lemon, akutu | Nneɛma foforo bi wɔ hɔ a vitamin C pii wom a ɛnyɛ den sɛ yebehu wɔ yɛn man yi mu. |
Mfaso afoforo a ɛwɔ vitamin C so
So enya atiridii so nkɛntɛnso?
Vitamin C ntumi nsiw atiridii ano. Ma ɛno ntra w’adwenem. Nanso nhwehwɛmu kyerɛ sɛ sɛ wunya atiridii mpo a, vitamin C a ɛdɔɔso a wubenya no betumi ama ne bere tenten ayɛ tiaa bɛyɛ da koro na ama yare no ho sɛnkyerɛnne no mu ayɛ den kakra.
Boa ma wɔbɔ obi ho ban fi kokoram ho?
Nhwehwɛmu bi ada no adi sɛ vitamin C pii a wonya fi nnuaba ne nhabannuru mu no betumi atew asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow bi te sɛ ahurututu, nufu, ne akyi berɛmo mu kokoram no so. Nanso, adanse biara nni hɔ a emu da hɔ a ɛkyerɛ sɛ vitamin C nnuru a wɔnom no ma wonya ahobammɔ yi.
Boa ma wɔbɔ aniwa ho ban?
Wosusuw sɛ vitamin C, sɛ wɔde ka aduannuru afoforo ho a, ebetumi aboa ma aniwa a ɛyɛ mmerɛw (AMD), yare a ɛma aniwa yɛ mmerɛw bere a yɛrenyin no akɔ so brɛoo. Nanso, nhwehwɛmu pii ho hia wɔ eyi ho.
Vitamin C dodow ahe na wuhia da biara?
Vitamin C dodow a wuhia da biara no gu ahorow gyina mfe a woadi ne wo bɔbeasu so. Nyansahyɛ ahorow a wɔde ma wɔ ɔkwan a ɛkɔ akyiri so ni.
| Mfe a wɔadi | Vitamin C a wɔhwehwɛ da biara da (mg) . |
|---|---|
| Nkokoaa (asram 7-12) . | 50 mg |
| Mmofra (mfe 1-8) . | 15-25 mg na ɛyɛ adwuma |
| Mmofra (mfe 9-13) . | 45 mg |
| Ɔbarima a wanyin | 90 mg |
| Mmea a wɔanyinyin | 75 mg |
| Mmea a wɔyem | 85 mg |
| Ɛnanom a wɔma wɔn nufu | 120 mg na ɛwɔ hɔ |
Nea ɛho hia: Sɛ woyɛ obi a ɔnom sigaret a, wuhia vitamin C miligram 35 (35 mg) da biara sen onipa a ɔte saa.
So nsunsuanso bɔne bi wɔ vitamin C a wɔnom dodo mu?
Mpɛn pii no, vitamin C a ɛboro so a wonya fi aduan mu no nyɛ ɔhaw kɛse, efisɛ dodow a nipadua no nhia no fi nsu mu.
Nanso, sɛ obi nom vitamin C a ɛdɔɔso (bɛboro 2000mg da biara) a , ebetumi de nsunsuanso bɔne bi aba, te sɛ yafunu a ɛyɛ yaw, koko mu yaw, tiyɛ, akisikuru, ne asaabo mu abo.
Afei nso, vitamin C aduru betumi ne nnuru bi adi nkitaho (e.g., nnuru a ekum kokoram, nnuru a ɛma mogya yɛ mmerɛw).
Enti, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na wode vitamin C aduru adi dwuma, titiriw sɛ woanyinsɛn, worenom nufu, anaa worenom nnuru ama ayaresa tebea foforo biara (e.g., asaabo mu yare, mmerɛbo mu yare, gout ).
Nkrasɛm a Wɔde Kɔ Fie
- Vitamin C yɛ aduannuru a ɛho hia ma yɛn nipadua, ɛma nipadua no tumi ko tia nyarewa na ɛma yɛn honam ani yɛ den.
- Ɔkwan a eye sen biara na ahobammɔ wom a wobɛfa so anya vitamin C ne sɛ wode nnuaba ne nhabannuru a wɔayɛ no foforo te sɛ guava, akutu, mpataa akutu, ne mango bɛka w’aduan ho.
- Sɛ wonom vitamin C nnuru a, yɛ saa wɔ wo duruyɛfo afotu nkutoo ase.
- Aduan a ɛkari pɛ ne sika a eye sen biara a wode bɛto asetra a ahoɔden wom mu.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho