Yu don olwes yeri di se, "It plenti orenj yu no go sik." Dis nɔto jɔs stori. Di rial hiro bihayn dis na vaytamɛn C. So tide, lɛ wi tɔk bɔt ɔltin, rili simpul, bɔt dis bɛst padi na wi bɔdi we dɛn kɔl vaytamɛn C.
Fɔ tɔk am simpul wan, wetin na vaytamɛn C?
Vitamin C, ɔ in sayɛns nem na `(L-ascorbic acid)`, na vaytamɛn we kin sɔlv insay wata. I impɔtant fɔ wi bɔdi. Pan ɔl we sɔm animal dɛn kin mek vaytamɛn C insay dɛn bɔdi, wi, dat na mɔtalman nɔ gɛt da abiliti de. So, wi fɔ gɛt vaytamɛn C frɔm di it dɛn we wi de it ɛn drink.
Fresh frut ɛn vɛjitebul na bɔku bɔku vaytamɛn C. Yu kin tek vaytamɛn C sɔpɔtmɛnt bak if yu nid am. Bɔt wi go tɔk bɔt dat leta.
Wetin mek vaytamɛn C rili impɔtant fɔ wi bɔdi?
Vitamin C na supahiro we de ɛp wi bɔdi fɔ du bɔku tin.
- Skin, Bon, εn Wund Hiling: Vitamin C nid fכ mek wan protin we dεn kכl ``Collagen,'' we de εp fכ bil tin dεm lεk wi skin, gכm, εn bכdi vεsεl dεm. Jɔs tink bɔt, we yu gɛt wund, i kin wɛl kwik bikɔs ɔf dis kolagen. I de ɛp bak fɔ mek wi bon dɛn, tit dɛn, ɛn di katilej we de na di ɛnd dɛn na wi bon dɛn gɛt wɛlbɔdi.
- Boosts immunity: Wait blɔd sɛl dɛn tan lɛk sojaman dɛn na wi bɔdi. We wi sik, vaytamɛn C kin ɛp wi fɔ mek mɔ pan dɛn wayt blɔd sɛl ya ɛn fɛt di sik. Dat min se i de mek wi imyun sistɛm strɔng.
- As antioxidant: Na bad bad tin dεm de we dεn kכl ``fri radikal`` we de damej wi bכdi in sεl dεm, ol wi kwik kwik wan, εn kכntribyut to sik dεm lεk kεnsar εn at sik. Vitamin C de protɛkt wi sɛl dɛn frɔm dɛn bad bad tin ya.
- Fɔ ɛp fɔ tek ayɔn: Vitamin C de ɛp di bɔdi fɔ tek di ayɔn we de insay di it dɛn we wi de it fayn fayn wan.
Wetin kin apin if yu nɔ gɛt bɛtɛ vaytamɛn C?
Bɔrku vaytamɛn C nɔr kin apin dis tɛm ya. Bɔt sɔm pipul dɛn kin gɛt mɔ prɔblɛm. Fɔ ɛgzampul, pipul dɛn we de smok, we de it tin dɛn we nɔ izi fɔ dɛn, ɛn we gɛt sɔm sik dɛn lɛk kansa ɔ kidni sik, kin gɛt mɔ prɔblɛm.
If yu nɔ gɛt bɛtɛ vaytamɛn C, dat kin mek yu gɛt wan sik we dɛn kɔl ``Scurvy.'' Di sayn dɛm fɔ dis na:
- Fɔ taya ɔltɛm
- Fɔ vɛks ɛn sɔri fɔ natin
- Bɔku pen na di jɔyn ɛn leg dɛn
- Di gɔm dɛn we dɔn swel ɛn we de blɔd
- Rɛd ɔ blu spat dɛn na di skin
- Brus kwik kwik wan, ivin if di skin brus smɔl
Us supamakit dɛn we gɛt bɔku vaytamɛn C?
Di bɛst we fɔ gɛt vaytamɛn C na fɔ it natura l it pas fɔ tek pils. Na dis na di list fɔ di it dɛn we fayn pas ɔl we gɛt vaytamɛn C.
| It | Speshal wok |
|---|---|
| Gwava | Na tru se Vitamin C na di kiŋ. Wan guava gɛt mɔ pas di Vitamin C we dɛn kin se ɛvride. |
| Bɛl Pɛpa dɛn | Mɔ di rɛd chili pepa dɛn gɛt bɔku vaytamɛn C. Wan kɔp gɛt pas tu tɛm di vaytamɛn C pas wan ɔrɛnj. |
| Ɔrɛnj dɛn | Wan pan di tin dɛn we pipul dɛn lɛk fɔ gɛt vaytamɛn C we ɔlman no. Wan ɔrɛnj we gɛt midul saiz de gi bɔku pan di tin dɛn we dɛn nid ɛvride. |
| Brɔkoli | Yu go sɔprayz fɔ no se wan kɔp brɔkoli gɛt bɔku vaytamɛn C lɛk ɔrɛnj! |
| Strawberry dɛn we dɛn kin mek | Wan kɔp gɛt mɔ pas di vaytamɛn C we dɛn kin se ɛvride ɛn ɔda fayn fayn tin dɛn we de mek pɔsin nɔ gɛt di sik. |
| Kiwi | Smɔl bɔt i pak wit gud tin dɛn. Wan kiwi de gi pas af pan di vaytamɛn C we dɛn kin gi ɛvride. |
| Nɛli, lɛmon, ɔrɛnj | Ɔda tin dɛn de we gɛt bɔku vaytamɛn C we yu kin fɛn izi wan na wi kɔntri. |
Ɔda bɛnifit dɛn we vaytamɛn C gɛt
I kin afɛkt pɔsin we gɛt kol at?
Vitamin C nɔ kin ebul fɔ mek pɔsin nɔ gɛt kol. Yu fɔ mɛmba dat. Bɔt risach dɔn sho se ilɛksɛf yu gɛt kol, if yu gɛt inof vaytamɛn C, i kin mek i shɔt fɔ lɛk wan de ɛn i kin mek di sayn dɛn nɔ kin tranga smɔl.
Ɛp fɔ protɛkt yusɛf frɔm kansa?
Sɔm risach dɔn sho se if yu gɛt bɔku vaytamɛn C frɔm frut ɛn vɛjitebul, dat kin mek yu nɔ gɛt sɔm kayn kansa, lɛk kansa na yu lɔng, bɔdi, ɛn kɔlon. Bɔt no klia pruf nɔ de fɔ se we pɔsin tek vaytamɛn C pil dɛn, dat kin mek pɔsin gɛt dis protɛkshɔn.
Ɛp fɔ protɛkt di yay?
Dɛn kin tink se we dɛn put vaytamɛn C wit ɔda tin dɛn we de mek wi bɔdi fayn, i kin ɛp fɔ mek di sik we dɛn kɔl macular degeneration (AMD) we gɛt fɔ du wit di ej nɔ go bifo, we na wan sik we kin mek wi yay wik we wi de ol. Bɔt dɛn nid fɔ du mɔ risach bɔt dis.
Aw bɔku vaytamɛn C yu nid fɔ wan de?
Di amount of vaytamɛn C we yu nid fɔ wan de kin difrɛn difrɛn wan bay yu ej ɛn man ɔ uman. Na dis na di jenɛral rɛkɛmɔndeshɔn dɛn.
| Grup we dɛn ol | Vitamin C we yu nid ɛvride (mg) . |
|---|---|
| Bebi pikin dɛn (7-12 mɔnt) . | 50 mg |
| Pikin dɛn (1-8 ia ol) . | 15-25 mg |
| Pikin dɛn (9-13 ia ol) . | 45 mg |
| Big man we dɔn big | 90 mg |
| Uman dɛn we dɔn big | 75 mg |
| Uman dɛn we gɛt bɛlɛ | 85 mg |
| Mama dɛn we de gi pikin in bɛlɛ | 120 mg |
Impɔtant: If yu na pɔsin we de smok, yu nid 35 miligram (35 mg) mɔ vaytamɛn C fɔ wan de pas di avɛrej pɔsin.
Ɛni bad tin de we kin apin we pɔsin tek bɔku vaytamɛn C?
Bɔrku tɛm, if yu it pasmak vaytamɛn C frɔm it nɔto big prɔblɛm, bikɔs di amount we di bɔdi nɔ nid de kɔmɔt na di urine.
Bɔt if yu tek vaytamɛn C sɔpɔtmɛnt dɛn we yu gɛt bɔku (mɔ pas 2000mg fɔ wan de) i kin mek yu gɛt sɔm sayd ɛfɛkt dɛn, lɛk we yu bɛlɛ kin at, yu chɛst kin at, yu ed kin at, yu kin gɛt dayarɛa, ɛn yu kin gɛt ston na yu kidni.
כlso, vaytam in C tablεt kin intarakt wit sכm mεdikeshכn dεm (e.g., anti-kansa dεm, bכdi tεn).
So, mek shɔ se yu go to yu dɔktɔ bifo yu yuz vaytamɛn C tablɛt, mɔ if yu gɛt bɛlɛ, yu de gi pikin bɔbi, ɔ yu de tek mɛrɛsin fɔ ɛni ɔda mɛrɛsin (e.g., kidni sik, liva sik, gaut ).
Mɛsej we dɛn kin kɛr go na os
- Vitamin C na impɔtant tin fɔ wi bɔdi, we de mek wi bɔdi ebul fɔ fɛt di sik ɛn mek wi skin gɛt wɛlbɔdi.
- Di bɛst ɛn sef we fɔ gɛt vaytamɛn C na fɔ put fresh frut ɛn vɛjitebul dɛn lɛk guava, ɔrɛnj, fish chili, ɛn mango insay yu it.
- If yu tek vaytamɛn C sɔpɔtmɛnt, du am ɔnda yu dɔktɔ in advays nɔmɔ.
- Fɔ it tin we balans na di bɛst tin fɔ put yu mɔni fɔ gɛt wɛlbɔdi.
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