Ambiri a ife timathamangira vitamini C akangoyamba kudwala chimfine, sichoncho? Anthu ena amamwa mapiritsi a vitamini C, ena amamwa zakumwa monga madzi a lalanje, madontho a chifuwa, tiyi, ndi zina kuti apeze vitamini C. Chizolowezichi chakhalapo kuyambira m'ma 1970. Koma ngakhale kuti chikudziwika bwino, akatswiri amati pali umboni wochepa kwambiri wotsimikizira kuti vitamini C imathandizadi ndi chimfine. Choncho tiyeni tikambirane mfundo yake.
Kodi vitamini C iyi ndi chiyani?
Mwachidule, vitamini C ndi vitamini wofunikira kwambiri womwe umapangitsa matupi athu kukhala athanzi komanso amphamvu. Imagwiranso ntchito ngati antioxidant yamphamvu, zomwe zikutanthauza kuti imathandiza kupewa kuwonongeka kwa maselo m'thupi lathu.
Vitamini C imathandiza kusunga mafupa, minofu, ndi mitsempha yamagazi yathanzi m'thupi lathu. Kuphatikiza apo, vitamini C ndi yofunika kwambiri popanga collagen, puloteni yofunika kwambiri pakhungu labwino, komanso kuti thupi lizitha kuyamwa bwino chitsulo chomwe chili muzakudya zomwe timadya.
Mwachibadwa timatha kupeza vitamini C kuchokera ku ndiwo zamasamba ndi zipatso. Makamaka timapeza vitamini C kuchokera ku zipatso za citrus monga malalanje, ma tangerines, ndi mandimu, komanso zipatso monga guava, guava, ndi guava. Kuphatikiza apo, mutha kupezanso mapiritsi a vitamini C ndi mapiritsi otafuna kuchokera ku pharmacy.
Ndiye kodi vitamini C singateteze kapena kuchiritsa chimfine?
Funso lalikulu lomwe aliyense ali nalo ndi ili. Vitamini C yaphunziridwa kwa zaka zambiri ngati mankhwala a chimfine. Koma zotsatira zake zakhala zotsutsana. Ponseponse, akatswiri amati vitamini C ilibe phindu lalikulu popewa chimfine kapena kuchepetsa zizindikiro zake.
Mwachitsanzo, mu kafukufuku wamkulu yemwe anachitika mu 2007, ofufuza adafufuza maphunziro opitilira 60 omwe anachitika m'zaka 60 zapitazi kuti awone ngati kumwa mamiligalamu 200 kapena kuposerapo a vitamini C patsiku kungachepetse kuchuluka, nthawi, kapena kuopsa kwa chimfine.
Chomwe adapeza n'chakuti kumwa vitamini C mutatha kudwala chimfine sikuchepetsa masiku omwe mukudwala kapena kuopsa kwa matendawa .
Koma, tsiku lililonse, tsiku lililonseNgati wina adwala chimfine pamene akumwa vitamini C, nthawi ya chimfine imatha kuchepetsedwa pang'ono kwambiri . Izi zikutanthauza kuti, pafupifupi 8% mwa akuluakulu ndi 14% mwa ana.
Kodi maperesenti awa akunena chiyani kwenikweni?
Tiyeni timvetse izi mosavuta.
- Munthu wamkulu amene nthawi zambiri amadwala chimfine kwa masiku pafupifupi 12 pachaka, ngakhale atamwa vitamini C wambiri tsiku lililonse chaka chonse, amadwala chimfine kwa masiku pafupifupi 11. Zimenezi ndi zochepa pa tsiku limodzi lokha.
- Komanso, mwana wamng'ono amene amadwala chimfine masiku 28 pachaka akhoza kuchepetsa chiwerengerocho kufika pa masiku 24 ngakhale atamwa vitamini C tsiku lililonse. Kusiyana kumeneku ndi masiku anayi.
Mu maphunziro ena 7, vitamini C monga mankhwala a chimfine adapezeka kuti siwothandiza kwambiri kuposa placebo.
| Kugwiritsa Ntchito Vitamini C ndi Zotsatira zake | Zimene zapezeka mwasayansi |
|---|---|
| Imwani tsiku lililonse kuti mupewe chimfine | Sizichepetsa kuchuluka kwa chimfine kwa anthu ambiri. |
| Kuchiza chimfine | Sizichepetsa nthawi ya matendawa kapena kuopsa kwa zizindikiro. |
| Ubwino wogwiritsa ntchito tsiku ndi tsiku nthawi zonse | Ngati mutagwidwa ndi chimfine, mwina chidzatha patatha tsiku limodzi kapena awiri. (Zotsatirapo zochepa kwambiri) |
| Kudya tsiku ndi tsiku kwa anthu omwe amachita masewera olimbitsa thupi kwambiri (monga othamanga marathon) | Amachepetsa chiopsezo chotenga chimfine ndi 50%. |
Ndiye ubwino wa osewera ndi wotani?
Nayi chinthu chapadera: Zapezeka kuti anthu omwe amachita masewera olimbitsa thupi kwambiri, monga othamanga marathon ndi omwe amachita masewera olimbitsa thupi kwambiri, amamwa vitamini C tsiku lililonse, ndipo chiopsezo chawo chotenga chimfine chimachepa ndi theka (50%) . Koma izi sizikugwira ntchito kwa ife omwe timakhala moyo wabwinobwino.
Kodi kumwa vitamini C n'kotetezeka? Kodi pali zotsatirapo zake?
Kawirikawiri, vitamini C yomwe mumapeza kuchokera ku zakudya zachilengedwe monga zipatso ndi ndiwo zamasamba sizingakupwetekeni. Komanso, kumwa mavitamini C okwanira mu kuchuluka kovomerezeka ndikotetezeka kwa anthu ambiri.
Mlingo woyenera wa tsiku ndi tsiku ( RDA ) kwa mwamuna wamkulu ndi mamiligalamu 90, ndipo kwa mkazi ndi mamiligalamu 75.
Komabe, kumwa vitamini C wochuluka kungakhale koopsa. Kumwa mamiligalamu opitilira 2,000 patsiku kwa munthu wamkulu kungayambitse mavuto monga miyala ya impso, nseru, ndi kutsegula m'mimba .
Choncho, ngati mukuganiza zomwa mapiritsi a vitamini C kapena zowonjezera zina za chimfine, makamaka musanamwe mankhwala ambiri, onetsetsani kuti mwalankhula ndi dokotala wanu kuti akupatseni upangiri. Iye adzakulangizani njira yabwino kwambiri yogwiritsira ntchito pa thanzi lanu.
Uthenga Wopita Nawo Kunyumba
- Kwa munthu wamba, kumwa vitamini C tsiku lililonse sikungalepheretse chimfine.
- Kumwa vitamini C mutatha kudwala chimfine sikuthandiza kuti matendawa athe msanga kapena kuchepetsa zizindikiro.
- Ngati mupitiliza kumwa vitamini C tsiku lililonse, mungachepetse nthawi ya chimfine chanu ndi tsiku limodzi lokha. Uwu ndi phindu laling'ono kwambiri.
- Njira yabwino kwambiri yopezera vitamini C ndikudya zipatso ndi ndiwo zamasamba zachilengedwe monga malalanje, magwafa, ndi mango.
- Nthawi zonse funsani dokotala musanamwe mankhwala owonjezera a vitamini C, makamaka ngati ali ndi mlingo waukulu. Mlingo wambiri ungayambitse zotsatirapo zoyipa.
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