Mía dometɔ akpa gãtɔ ƒua du hena vitamin C ne dzamezã ƒe dzesi gbãtɔ, alo? Ame aɖewo noa vitamin C ƒe atikekuiwo, ame bubuwo noa aha abe amititsetse detsi, kɔdzitsi, tii, kple nu bubuwo be vitamin C nasu wo si. Numame sia li tso ƒe 1970-awo me ke. Gake togbɔ be exɔ ŋkɔ hã la, eŋutinunyalawo gblɔ be kpeɖodzi ʋɛ aɖewo koe li siwo ɖo kpe edzi be vitamin C kpena ɖe ame ŋu ŋutɔŋutɔ le dzamezã me. Eyata mina míaƒo nu tso nyaa ŋu tẽ.
Nukae nye vitamin C sia?
Kpuie ko la, vitamin C nye vitamin vevi aɖe si nana míaƒe ŋutilã nɔa lãmesẽ me eye wòsẽa ŋu. Ewɔa dɔ hã abe antioxidant sẽŋu aɖe ene, si fia be ekpena ɖe mía ŋu míexea mɔ na lãmenugbagbevi siwo le míaƒe ŋutilã me ƒe gbegblẽ.
Vitamin C kpena ɖe ame ŋu be ƒuwo, lãmekawo, kple ʋuka siwo le míaƒe ŋutilã me nanɔ lãmesẽ me. Tsɔ kpe ɖe eŋu la, vitamin C hiã vevie be míawɔ collagen, si nye protein si le vevie na ŋutigbalẽ si le lãmesẽ me, eye be ŋutilãa naxɔ iron si le nuɖuɖu siwo míeɖuna me nyuie.
Míate ŋu akpɔ vitamin C tso amagbewo kple atikutsetsewo me le dzɔdzɔme nu. Míekpɔa vitamin C koŋ tso atikutsetse siwo nye citrus abe amititsetse, tangerine, kple limes ene, kpakple atikutsetsewo abe guava, guava, kple guava ene me. Tsɔ kpe ɖe eŋu la, àte ŋu axɔ vitamin C-tikewo kple atikekui siwo woate ŋu aɖu hã le atikedzraƒewo.
Eyata ɖe vitamin C mate ŋu axe mɔ ɖe dzamezã nu alo adae oa?
Esiae nye nyabiase gãtɔ kekeake si le amesiame si. Wosrɔ̃ nu tso vitamin C ŋu ƒe geɖe be enye atike na dzamezã. Gake emetsonuwo tsi tre ɖe wo nɔewo ŋu. Le nusianu me la, eŋutinunyalawo gblɔ be viɖe gã aɖeke mele vitamin C ŋu le mɔxexe ɖe dzamezã si bɔ nu alo eƒe dzesiwo dzi ɖeɖe kpɔtɔ me o.
Le kpɔɖeŋu me, le numekuku gã aɖe si wowɔ le ƒe 2007 me me la, numekulawo ku numekuku siwo wu 60 siwo wowɔ le ƒe 60 siwo va yi me be woakpɔe ɖa be vitamin C miligram 200 alo esi wu nenema nono gbesiagbe ate ŋu aɖe dzamezã zi gbɔ zi geɖe, ɣeyiɣi didi si wòxɔna, alo eƒe sesẽ dzi akpɔtɔ hã.
Nusi wokpɔe nye be vitamin C nono le dzamezã megbe meɖea ŋkeke siwo nèdze dɔ alo dɔlélea ƒe sesẽ dzi kpɔtɔna o .
Gake, gbesiagbe, gbesiagbeNe ame aɖe xɔ dzamezã esime wòle vitamin C nom la, woate ŋu aɖe ɣeyiɣi didi si vuvɔa xɔna dzi akpɔtɔ vie ŋutɔ . Eyae nye be, abe 8% ene le ame tsitsiwo me eye 14% le ɖeviwo me.
Nuka tututue alafa memamã siawo gblɔ?
Mina míase esia gɔme bɔbɔe vie.
- Zi geɖe la, ame tsitsi si dzamedɔ léna abe ŋkeke 12 ene le ƒea me, ne eno vitamin C si ƒe agbɔsɔsɔme sɔ gbɔ gbesiagbe le ƒe bliboa me gɔ̃ hã la, ahiã be wòaxɔ dzamezã abe ŋkeke 11 ene. Ema nye ŋkeke ɖeka pɛ ko.
- Azɔ hã, ɖevi sue si dze dɔ kple dzamezã abe ŋkeke 28 ene le ƒea me ate ŋu aɖe xexlẽme ma dzi akpɔtɔ va ɖo abe ŋkeke 24 ene ne wono vitamin C gbesiagbe gɔ̃ hã. Ema nye vovototo si ade ŋkeke ene.
Le numekuku 7 bubuwo me la, wokpɔe be vitamin C si nye dzamezã dada la mewɔa dɔ wu atike si wotsɔ ɖɔa amee o.
| Vitamin C Zazã Kple Emetsonuwo | Nusiwo ŋu woke ɖo le dzɔdzɔmeŋutinunya me |
|---|---|
| Noe gbesiagbe be nàxe mɔ ɖe vuvɔ nu | Meɖea dzamezã zi gbɔ zi geɖe dzi kpɔtɔna na ame geɖe o. |
| Nunono le vuvɔ megbe | Meɖea ɣeyiɣi didi si dɔlélea xɔna alo dzesiawo ƒe sesẽ dzi kpɔtɔna o. |
| Viɖe siwo le gbesiagbe zazã dzi yiyi me | Ne vuvɔ dze dziwò la, anɔ eme be adzo le ŋkeke ɖeka alo eve megbe. (Emetsonu suesuesuewo ŋutɔ) |
| Gbesiagbe nuɖuɖu si amesiwo ƒoa wo ɖokui ɖe kamedede sesẽ me (e.g. duɖimekeke duɖimekelawo) . | Eɖea afɔku si le dzamezã me dzi kpɔtɔna 50%. |
Eyata viɖe kae le fefewɔlawo ŋu?
Nu tɔxɛ aɖee nye esi: Wokpɔe be amesiwo wɔa kamedede geɖe, abe duɖimekela siwo ƒua du kple amesiwo dea kame geɖe ene, noa vitamin C gbesiagbe, eye afɔku si le wo me be woaxɔ dzamezã dzi ɖena kpɔtɔna afã (50%) . Gake esia meku ɖe mí amesiwo le agbe si sɔ ŋu o.
Ðe wòle dedie be woano vitamin C? Ðe eƒe nugbegblẽ le ame ŋu aɖewo lia?
Zi geɖe la, vitamin C si nàkpɔ tso dzɔdzɔmenuɖuɖuwo abe atikutsetsewo kple amagbewo ene me magblẽ nu le ŋuwò o. Azɔ hã, vitamin C kpeɖeŋutɔ nono le agbɔsɔsɔ si wokafu me mele dedie na ame akpa gãtɔ.
Gbesiagbe gakpekpeɖeŋu ( RDA ) si wokafu na ŋutsu tsitsi enye miligram 90, eye le nyɔnu gome la, enye miligram 75.
Gake vitamin C nono fũ ate ŋu anye afɔku. Ame tsitsi ƒe atike si wu miligram 2,000 nono gbesiagbe ate ŋu ahe nugbegblẽ le ame ŋu abe ayiku me kpewo, ʋuʋudedi, kple aɖuɖɔtoe ene vɛ .
Eyata ne èle vitamin C-tikewo alo atike bubuwo nono ŋu bum na dzamezã, vevietɔ hafi nàno atike gbogboawo la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta hena aɖaŋuɖoɖo. Aɖo aɖaŋu na wò be nàwɔ tiatia nyuitɔ kekeake na wò lãmesẽnyawo.
Gbedasi si Wotsɔ Yi Aƒeme
- Le ame mamã dedie gome la, vitamin C nono gbesiagbe mate ŋu axe mɔ na dzamezã o.
- Vitamin C nono le dzamezã megbe menaa dɔlélea nu yina kaba alo ɖea dzesiawo dzi kpɔtɔna o.
- Ne èyi edzi no vitamin C gbesiagbe la, ɖewohĩ ŋkeke ɖeka koe nàte ŋu aɖe wò vuvɔ ƒe ɣeyiɣi dzi akpɔtɔ. Esia nye viɖe sue aɖe ko.
- Mɔ nyuitɔ si dzi nàto akpɔ vitamin C enye be nàɖu atikutsetse kple amagbe siwo le dzɔdzɔme nu abe amititsetse, guava, kple mango ene.
- Kpɔ ɖɔkta gbɔ ɣesiaɣi hafi nàno vitamin C kpeɖeŋutɔ, vevietɔ ne wozãe geɖe. Agbɔsɔsɔme si sɔ ate ŋu ahe nugbegblẽ le ame ŋu vɛ.
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