Yɛn mu dodow no ara tu mmirika kɔhwehwɛ vitamin C bere a atiridii ho sɛnkyerɛnne a edi kan no, ɛnte saa? Nnipa binom nom vitamin C nnuru, afoforo nom anonne te sɛ akutu nsu, ɔfe mu nsu, tii, ne nneɛma afoforo na ama wɔanya vitamin C. Saa su yi aba fi 1970 mfe no mu. Nanso ɛmfa ho sɛ agye din no, abenfo ka sɛ adanse kakraa bi pɛ na ɛwɔ hɔ a ɛkyerɛ sɛ vitamin C boa atiridii ankasa. Enti momma yɛnkɔ asɛm no so tẽẽ.
Dɛn ne vitamin C yi?
Sɛ yɛbɛka no tiawa a, vitamin C yɛ vitamin a ɛho hia a ɛma yɛn nipadua nya apɔwmuden na ɛyɛ den. Ɛsan nso yɛ adwuma sɛ ade a ano yɛ den a ɛko tia ɔyare mmoawa, a ɛkyerɛ sɛ ɛboa ma nkwammoaa a ɛwɔ yɛn nipadua mu no nsɛe.
Vitamin C boa ma nnompe, ntini, ne mogya ntini a ɛwɔ yɛn nipadua mu no kɔ so yɛ papa. Bio nso, vitamin C ho hia na ama yɛayɛ collagen, protein a ɛho hia ma honam ani apɔwmuden, na nipadua no atumi atwe dade a ɛwɔ nnuan a yedi mu no yiye.
Yebetumi afi awosu mu anya vitamin C afi nhabannuru ne nnuaba mu. Yenya vitamin C titiriw fi nnuaba a wɔfrɛ no citrus te sɛ orange, tangerine, ne limes, ne nnuaba te sɛ guava, guava, ne guava mu. Nea ɛka ho no, wubetumi nso anya vitamin C nnuru ne nnuru a wotumi we afi nnurutɔnbea ahorow.
Enti, so vitamin C ntumi nsiw atiridii ano anaasɛ ɛsa?
Eyi ne asɛmmisa kɛse a obiara wɔ. Wɔde mfe pii ayɛ vitamin C ho nhwehwɛmu sɛ aduru a wɔde sa atiridiinini. Nanso nea afi mu aba no abɔ abira. Sɛ yɛka ne nyinaa bom a, abenfo ka sɛ vitamin C nni mfaso kɛse biara wɔ atiridiinini a ɛtaa siw ano anaasɛ ne sɛnkyerɛnne ahorow a ɛtew so no mu.
Sɛ nhwɛso no, wɔ nhwehwɛmu kɛse bi a wɔyɛe wɔ afe 2007 mu mu no, nhwehwɛmufo hwehwɛɛ nhwehwɛmu bɛboro 60 a wɔyɛe wɔ mfe 60 a atwam no mu mu hwɛe sɛ ebia vitamin C miligram 200 anaa nea ɛboro saa a wɔnom da biara no betumi atew atiridii mpɛn dodow, bere tenten, anaa sɛnea emu yɛ den no so anaa.
Nea wohui ne sɛ vitamin C a wobɛnom bere a woayɛ atiridii akyi no mma nna dodow a woyare anaa sɛnea yare no mu yɛ den no so ntew .
Nanso, da biara, da biaraSɛ obi nya atiridii bere a ɔrenom vitamin C a, bere tenten a atiridii no kyɛ no betumi atew kakra . Ɛne sɛ, bɛyɛ 8% wɔ mpanyimfo mu ne 14% wɔ mmofra mu.
Dɛn na ɔha biara mu nkyem ahorow yi ka ankasa?
Momma yɛnte eyi ase kakra.
- Ɔpanyin a ɔtaa nya atiridii bɛyɛ nnafua 12 afe biara, sɛ wɔnom vitamin C dodow a ɛdɔɔso da biara da wɔ afe mũ no nyinaa mu mpo a, ebehia sɛ onya atiridii bɛyɛ nnafua 11. Ɛno sua da koro pɛ.
- Afei nso, abofra kumaa a atiridii yare bɛyɛ nnafua 28 afe biara no betumi atew saa dodow no so akodu bɛyɛ nnafua 24 sɛ wɔnom vitamin C da biara mpo a. Ɛno yɛ nsonsonoe a ɛyɛ bɛyɛ nnanan.
Wɔ nhwehwɛmu afoforo 7 mu no, wohui sɛ vitamin C sɛ atiridiinini ayaresa no ntumi nyɛ adwuma yiye nsen placebo.
| Vitamin C a Wɔde Di Dwuma ne Nea Efi Mu Ba | Nea wɔahu wɔ nyansahu mu |
|---|---|
| Fa da biara da na amma atiridii antɔ | Ɛmma atiridii dodow a nnipa pii nya no so ntew. |
| Fa a wɔnom wɔ atiridii akyi | Ɛntew bere tenten a yare no di anaa sɛnea yare no ho sɛnkyerɛnne no mu yɛ den no so. |
| Mfaso a ɛwɔ so sɛ wɔbɛkɔ so de adi dwuma da biara da | Sɛ wunya atiridii a, ebia ebefi hɔ wɔ da koro anaa nnanu mu. (Nneyɛe nketenkete paa a efi mu ba) . |
| Wɔn a wɔde wɔn ho hyɛ nipadua mu ahoɔden a emu yɛ den mu da biara da (e.g. mmirikatufo a wotu mmirika denneennen) . | Ɛtew asiane a ɛwɔ hɔ sɛ obi benya atiridii no so 50%. |
Enti mfaso bɛn na ɛwɔ so ma agodifo no?
Biribi titiriw bi ni: Wɔahu sɛ nnipa a wɔyɛ apɔw-mu-teɛteɛ pii, te sɛ mmirikatufo a wotu mmirika denneennen ne wɔn a wɔteɛteɛ wɔn apɔw mu pii no nom vitamin C da biara, na asiane a ɛwɔ hɔ sɛ wobenya atiridii no so tew fã (50%) . Nanso eyi mfa yɛn a yɛbɔ yɛn bra daa no ho.
So asiane biara nni ho sɛ wobɛnom vitamin C? So nsunsuanso bɔne bi wɔ hɔ?
Mpɛn pii no, vitamin C a wunya fi abɔde mu nnuan te sɛ nnuaba ne nhabannuru mu no rempira wo. Afei nso, sɛ obi nom vitamin C dodow a wɔkamfo kyerɛ a, asiane biara nni ho mma nnipa dodow no ara.
Da biara da sika a wɔkamfo kyerɛ ( RDA ) ma ɔbarima a wanyin yɛ miligram 90, na wɔ ɔbea fam no yɛ miligram 75.
Nanso, sɛ obi nom vitamin C pii a, ebetumi ayɛ nea asiane wom. Sɛ ɔpanyin nom bɛboro miligram 2,000 da biara a, ebetumi de ɔhaw ahorow te sɛ asaabo mu abo, akisikuru, ne akisikuru aba .
Enti, sɛ woresusuw ho sɛ wobɛnom vitamin C nnuru anaa nnuru afoforo a wɔde ma atiridii, titiriw ansa na woanom dodow a ɛdɔɔso a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ahwehwɛ afotu. Ɔbɛkamfo ɔkwan a eye sen biara a wobɛfa so ama w’akwahosan tebea no akyerɛ.
Nkrasɛm a Wɔde Kɔ Fie
- Wɔ onipa a ɔte ase fam no, vitamin C a ɔnom da biara no ntumi nsiw atiridii ano.
- Vitamin C a wɔnom wɔ atiridii akyi no mma yare no nkɔ ntɛm anaasɛ ɛntew yare no ho sɛnkyerɛnne so.
- Sɛ wokɔ so nom vitamin C da biara a, ebia wobɛtew bere a atiridiinini no so no so da koro pɛ. Eyi yɛ mfaso ketewaa bi pɛ.
- Ɔkwan pa a wobɛfa so anya vitamin C ne sɛ wubedi abɔde mu nnuaba ne nhabannuru te sɛ akutu, guava, ne mango.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na woanom vitamin C a wɔde ma, titiriw wɔ dodow a ɛdɔɔso mu. Dodow a ɛdɔɔso betumi de ɔhaw ahorow aba.
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